Podcasts about getfittv

The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb! TrainingThe Top 3 Best Exercises on the Stability Ball:Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.Lying Leg Curl with bridge for hamstringsListen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises!MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster!NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result you want. Although I don't agree with this tactic, I know you'll probably do it anyway! So here are three tips when doing low carb:Tip #1  Increase Your ProteinLow-carb diets cut out a huge portion of calories, so you need to make up the difference with proteins and the right fats. If you don't increase your protein intake sufficiently, your body will catabolize.  This means it will feed upon it self, using muscle instead of fat for energy and ultimately ruin your metabolism! Think about increasing your current protein level by 20-50% that means is you currently have Tip #2 Get Enough of The Right Fats  You'll also need to track your fats to balance your body and energy. Of course, the fats MUST come from healthy sources such as: -omega-3s (fish and fish oil)-medium chain triglycerides (MCTs like coconut oil)-monounsaturated fats (olive oil and avocado, for example). Listen to the episode to hear how this works with your body for fat loss! Tip #3: Take Advantage of Caffeine This one isn’t a “mistake” since using caffeine is a personal preference. Yet, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss. Larger caffeine doses may have even greater performance-enhancing effects, if you can tolerate them.The Caffeine Dosage used in studies for such results was 8 mg/kg/body weight.Caffeine is a way of improving performance when your energy is low due to a low carb diet. Get all the most recent episodes on iTunes or download this episode here: Fit 245: Best Ball Exercises, Success, Low Carb Mistakes   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Do artificial sweeteners make you fat? Find out what the research really shows! Met-Con training-what is it and how you can use it to drop fat in less time! Think Yourself Slim-how to adjust your attitude for success! NUTRITIONI recently heard on the radio talk about Diet Coke causing weight gain. The DJs said they "heard it caused weight gain because of the artificial sweeteners. Yikes! If you don't know for sure, don't say it! So here's the real scoop on this myth!First of all, you know I like to back up what I say by evidence! I also believe that the media tends to make statements based on little or skewed information. Also, science and studies are only as accurate as the parameters used. So, as always, consider the source and the context!!!Now for the Diet Soda, Weight Gain issue. Most of the news stories and blog postings reference the same few studies:1. Research in rats conducted by two investigators at Purdue University.2. Two studies that followed soda drinkers over time. In reality, the answer these studies found was, simply, that science is far from conclusive! There was  little support that artificial/no-calorie sweeteners stimulate appetite or contribute to obesity. Of course, researchers say that more testing is needed to know for sure if there is an correlation.  Conversely, research showed, what I think is common sense, that sugar sweetened carbonated drinks can be linked to obesity.That means that all the hoopla over the  "supposed" evidence that artificial sweeteners cause weight gain and obesity. Is not substantial!  Listen to the episode to hear all the details about how the studies were conducted and the findings.Further observational studies showed, it is impossible to say if the diet sodas played a direct role in the weight gain. What they do point out is that possibly people switch to diet soda when they begin gaining weight without addressing other aspects of their diet that are causing the weight gain. Yes, now that makes sense!One prominent doctor and researcher of this subject calls this the “Big Mac and Diet Coke” mentality. Meaning that people with very poor diets disproportionately drink diet sodas. Such as those people who eat high-fat, high-sugar diets, but also drink diet sodas.  They also point out studies showing people who drink artificially sweetened sodas as part of a calorie-restricted diet lose weight. And that the current body of available science shows that low-calorie sweeteners -- such as those used in diet soft drinks -- can help reduce calories and aid in maintaining a healthy weight. The American Diabetes Association and the American Dietetic Association support the use of no-calorie sweeteners to restrict calories and sugar intake. Overall researchers agree, sugar substitutes and other non-nutritive food substitutes have little impact on weight one way or the other.  In their research review, doctors concede that use of no-calorie sweeteners possibly promotes a preference for sweeter-tasting foods. But, they conclude that it's not clear whether that affects weight gain -- and they say calorie-free sweeteners could help people control their weight, if used instead of higher-calorie sweeteners.....but that is another podcast topic!Bottom line: Eat right, drink a diet soda if you like it, but don't expect miracles or weight gain from it! TRAININGFat loss training-weights, supersets, sprints, all together!MetCon is shorthand for Metabolic Conditioning. This type of training uses a combination of strength training exercises and anaerobic conditioning drills.   Metabolic conditioning, aka MetCon, is a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Sounds too tough? That's ok, you can start with  to 20/60 or 15/45 depending on your fitness level. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, you only need to do a few MetCon sets each week for the benefits.(I'm short on time and want to get this posted, so I'll add more details and sample workouts later this week! Also, more details for the motivation section too! )MOTIVATIONThink Yourself Slim-how to adjust your Attitude for success Here's an  8-step plan will keep you on track. 1. Define Your Motivation2. Choose an Attainable Goal3. Follow a sensible, healthy plan or Design Your Own Plan4. Visualize the New You5. Get Your Priorities Straight Start by making "commitment appointments."6. Uncover Emotional Obstacles7. Acknowledge and record every victory8. Forgive YourselfTurning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight!Get all the most recent episodes on iTunes or download this episode here: Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment  Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

MOTIVATION It's October, entering the holiday time frame! Use these steps for self motivation to Facebook.com/fitgirlusa Page or here on the blog!  Get started now on creating habits and goals for acheivement!QuickFitClub.com Workout Videoskeep your focus on your goals this time of year!  Use one or all of the following eight steps! Invite a friend to do it with you for added support and encouragement. Share your goals on our Define Your "WHY"Choose an Obtainable/Realistic Goal Make a Plan Visualize Get Your Priorities Straight Examine and Overcome Emotional Obstacles Celebrate Every Achievement Forgive Yourself Listen to the podcast for  details on each step!NUTRITIONBeware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely!  If you have ever done one of these fad diets, post a comment here or on the Facebook.com/fitgirlusa Page and tell me your thoughts on it!Fad diet categories and namesControlled Carbohydrates Dr. Atkins' New Diet Revolution The Carbohydrate Addict's Diet Protein Power Sugar Busters The Zone High Carbohydrate/Low FatDr. Dean Ornish: Eat More, Weigh Less The Good Carbohydrate Revolution The Pritikin Principle Controlled Portion SizesDr. Shapiro's Picture Perfect Weight Loss Volumetrics Weight-Control Plan Food CombiningFit for Life Suzanne Somers' Somersizing Liquid DietsCambridge Diet Slim-Fast TRAININGThanks for the great response on grabbing the free memberships at QuickFit Club!  If you haven't already, then get over there and sign up! The video workouts are free for the next few months while we finialize the site.  Your feedback is important! Please do the survey after you have completed one, all or after each workouts! I want to know your likes and dislikes!In this episode, I'll tell you what to expect from the workouts and how to use them. You'll also get some insider tips on Lunges and squats! Get all the most recent episodes on iTunes or download this episode here: Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated! Now available in paperback: "Mindset Makeover," available at The Book Patch.com.   Amazon.com Widgets

In this episode: More ways to burn fat and overcome a plateau, workout tips to maximize results, 4 Keys To Creating Successful Habits!MOTIVATIONWhat makes successful people successful? Sometimes the only difference between being successful and being average is having successful habits. Some examples of successful habits could be getting up earlier, doing thing when they need to be done, being prepared, or effective time management.Build Successful habitswith this 30-day program!So how do you start to build these success habits in your life? Here are 4 tips on creating successful habits.Identify and Find the areas in your life that need changing. Write down these new habits that need to be formed. Don't become overwhelmed at trying to figure out how you are going to form all of these habits. Pick 2 -Most people sabotage themselves by trying to change everything at once. Instead, pick one major and one minor habit that you want to form. For the next 30-90 days these will be the success habits that you will create.Start small-Now that you have your two success habits, create a daily or weekly routine that is easy to follow. For instance, lets say that you want to wake up an hour earlier so that you can get more successful things done. Instead of setting your alarm an hour earlier right at the beginning, only set it 2-5 minutes earlier every morning until you reach your goal. This way it would take you 30 days or 12 days respectively to create your success habit. Remember, the best way to eat an elephant is one bite at a time. Repeat - Once you have created your new habits move on to the next 2 success habits that you want to create. Before you know it you will have created a whole new life full of success filled habits. Just imagine where you will be in one year if you follow these four keys to creating successful habits. If it takes you only 60 days to create 2 habits, you will have created 12 success habits in just one year!NUTRITION More ways to burn stubborn body fat! PART 3Don't Be Cardio Crazy! Radically reducing calories slows the metabolism short circuiting fat loss. Same is true with radical caloric expenditure. Excess cardio slows the metabolism, promotes a loss in muscle and even can lower testosterone levels. (You know: 2 cardio sessions a day. ) For real results, stick to 4-6 sessions a week, 30 - 45 minutes at a clip and maintain a high level of intensity. Separate Cardio From Weight Training. What happens when you do cardio first and follow it up with weight training? You don't build as much muscle density. How about cardio after training? You risk overtraining and the negative hormonal environment that can stifle the metabolic rate. The best scenario: hit the cardio in the morning-on an empty stomach then get in a few meals and return to the gym later in the day to build muscle density. Serotonin Control. Serotonin is a brain chemical that helps controls hunger. Guess what? It can take a nose dive with dieting.  One way to prevent a drop; smaller, more frequent meals.Garlic! Mother Earths flavor enhancer stimulates adrenaline and uncoupling proteins (UCP). Adrenaline triggers fat breakdown and UCP, increase calorie burning and are conveniently located in metabolically active brown fat. Garlic also controls cortisol levels which supports muscle retention while dieting. For best results use fresh raw garlic in your salads or on your other meals, but if you can't handle raw garlic then use fresh bulbs in your cooking or give supplements a try. Bet you always wondered what that was for!  TRAININGMaximize your results with these workout tips!Better Crunches- Don't relax your abs as you return to the floor when doing crunches!  Keep them tight all the way down! Ramp up Your Push-Up - Start in a plank position. If you're strong, cross your ankles; otherwise, jump your feet wide apart. Do a push-up, then jump your feet together or uncross your ankles.Paddle For Flatter Abs- Rowing power comes from your core. Do a kayak motion with bands or dumbbells or attach a band to a low, fixed object, then sit with legs extended, knees slightly bent and "pretend" kayak! Make sure to bring back your elbow as you turn. Alternate sides (of course!).Run Routine Makeover - Throw some sprints into your routine. They burn mega calories and help maintain muscle. As opposed to distance running which can burn muscle for energy (Not what you want!). Do Sprints of 10- to 60-second and slow down just long enough to catch your breath! Sculpt Your Butt- Working muscles and connective tissues buried deep in your body helps work the core and shape you glutes!  Target the glutes with high-intensity squats, such as jump squats. Repetitions of 2-10 will do! Add this to your cardio routine for extra burn!Get all the most recent episodes on iTunes or download this episode here: Fit 213: Beat Plateaus, Maximize Results, Create Successful Habits!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

More ways to burn stubborn body fat! QuickFit Club training and free membership! Tips To Pick Up Your motivation when you need it most!QuickFit ClubJump on over to QuickFitClub.com and register for a free membership then get started cruising around the site and let me know what you think. Of course, do the workout videos too! Your feedback and opinions can help me make this the best workout video club ever!  Tell me what you like, don't like or what you wish was on the site.  Don't worry, you won't be put on any list or bugged to join when the Club Launches officially. Currently, I'm not sure when the official date is :(, but that just means more free workouts for you!  Check out the How to Use QuickFit Club page for details!QuickFit Club is still a work in progress and with your help and feedback the site should be easy to follow and navigate. The plan for the site is...simple, simple, simple....Here’s how it works: New memberships begin on the first of the month. Sign up any time prior and you will receive instructions and an email reminding you when it’s time to begin. On the first of the month, login to QuickFit Club and go to the “Member Home” Page and print out your monthly motivation and workout calendar. Complete your workouts on the days specified, or what fits your own schedule. There’s a box for you to check when you’ve completed the workout. The video workouts can be done anywhere you have internet access! The videos are optimized for all media players, types and sizes. Check the schedule for the weekly check-in chats (&/or webinars).  Review the theme of the month and your focus items! Print out Grocery Lists or Food Lists, if needed. Check out the latest recipes! At this point, we a researching the best system for the chats so we can do text, voice and video, probably not all at the same time but I know eventually a live video chat is our goal. Which means..lucky you, a later launch for us, but more free Quickfit club time for you! If you haven't already get over to Quickfitclub.com and get started!NUTRITIONFour more ways to burn stubborn body fat! The last part in our series!  Sip Green Tea. Green TeaGreen tea contains caffeine and polyphenols which have been shown to increase calorie burning. It contains special calorie burning compounds that can help burn about an extra 100 calories a day! That can be the difference in overcoming a plateau! Here is a fantastic brand that can be used in many convenient ways: Matcha Green Tea Powder - ORGANIC - All Day Energy - Green Tea Lattes - Smoothies - Matcha Baking - Superior Antioxidant Content - Improved Hair & Skin Health- Exclusive to AmazonFat? Yes, Eat Fat! To get lean and cut, you have to eat less calories and fewer carbs. You also need a healthy balance of good fats, especially when you are cutting back on calories, carbs or both.  Healthy fats include foods such as lean red meat, almonds, walnuts, cashews or 2-3 tablespoons of olive oil. Why does fat help you burn fat?  It helps make the body more effective in using and burning fat - as long as calories and carbs remain under control.Thyroid Support.When you eat less in an attempt to lose body fat,  your metabolism adapts and can begin to burn less calories. One way to circumvent the slowdown is with phosphates. A combo of calcium phosphate, potassium phosphate and sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates.Write It Down.  You've heard this before, but it's still one of the most underused tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down keeps you honest and is a tool for reminding you that getting lean is a day by day process.MOTIVATIONFive proven Tips To Help Eliminate depressed days and get you motivated and ack on track! Did you know that being lonely is a normal part of our everyday lives. Lets face it, we've all been there. We get depressed when we fail in our exams, when we're rejected by the person we love, or when someone very close to us passes away. That's just part of life. But, depression, however, can be more fatal than just plain loneliness. It could render Life-Long consequences that could ruin your Self-Esteem, Health, and Well-Being in the process. Well today is your lucky day because I'm going to share with you some great tips to help you conquer the 'Melancholy Mood' so you can get the MOST bliss out of your daily activities. Tip #1. Do you get enough Light and Sunshine? Did you know that lack of exposure to sunlight is responsible for the secretion of the hormone called Melatonin, which could trigger a dispirited mood and/or a lethargic condition. Melatonin is only produced in the dark. What it does is it lowers the body temperature and makes you feel sluggish. (which is why it can be good to help you sleep) So, if you are always cooped up in your room (with the curtains closed), it would be difficult to restrain yourself from staying in bed. This is the reason why many people suffer from depression much more often in winter than in the other seasons. It's simply because the nights are longer. If you can't afford to get some sunshine, you can always lighten up your room with brighter lights to help offset the darkness. Or... You could go have lunch outside the office for a change and take frequent walks in the early afternoon instead of driving your car over short distances. The choices are endless. It's really up to you. Tip #2. Keep Busy and Get Inspired. You'll be more likely to overcome any feeling of depression if you keep your mind busy doing the activities you like doing the most. Do the things you love. If you're a little short on cash, you could engage in simple stuff like taking a leisurely stroll in the park, playing sports, reading books, or engaging in any activity that you have passion for and would love to pursue. Also, set a Goal. No matter how difficult or discouraging life can be, remain firm and have an unshakable belief that you are capable of doing anything you desire. With this kind of positive attitude, you will attain a cheerful disposition to beat the blues.Tip #3. Take a Break. Sit back and Relax.I mean it! Listen to some soothing music you like. Soak in a nice warm bath. Simply take a break from your stressful workload and spend the day just goofing around doing the things you love. In other words, go have fun. Life's to short as it is.Tip #4. Maintain a healthy diet and Stay Fit.Avoid foods with lots of Sugar, Caffeine or Alcohol. Sugar and caffeine may give you a brief moment of energy; but they will later bring about Anxiety, Tension and Internal problems. Alcohol on the other hand is a depressant. Many people would drink alcohol to simply "forget their problems." All they're doing is aggravating their conditions in the process. Also, did you know that exercising regularly is a vital depression buster. Why you ask? Simply because it allows your body to produce more Endorphins than usual. Endorphins are sometimes called "the happy chemicals" because of their Stress-Reducing and Happiness-Inducing properties.Tip #5. Get a Social Life outside of work.No man is an island. Your inner circle of friends are there to give you moral support. Spending time and engaging in worthwhile activities with them could give you a very satisfying feeling. And we all now... nothing feels better than having group support. And... never underestimate the power of Touch. What I mean is... doesn't it feel so good when someone pats you on the back and gives you words of encouragement during your most challenging times? Hug or embrace someone today. Get intimate. Establish close ties with your family and friends. The love and care expressed by others could tremendously boost your immune system and fend off illnesses. Best of all, you'll live a more secured and happy life.TRAININGWhy QuickFit Club is Different:QuickFit Club is exercise based weight loss!  Rather than focus on restrictive dieting, your goal is consistent exercise that is progressive. Meaning you get stronger each week!Challenging yourself with the same routine for 4 weeks enables you toMaster the movements (exercises)Get strongerImpact your metabolismBurn more calories at rest (yup! just sitting on the couch & burning fat!)Sharpen your mind-muscle connection!In simple terms, your body learns how to get more from each exercise in less time and gets you in shape faster than dieting!  If your workouts change too frequently, your body can’t adapt and won’t change. On the other side, if your don’t change your workouts after 6-8 weeks, your body becomes complacent and won’t change!QuickFit Club workouts use supersets and specific exercises that work more of your body and boost your metabolism for permanent weight loss! Check out the success stories on Fitnessmakeover.com!  Most people lose 2-5 inches in the first month! That is 2 dress sizes! Pounds on the scale drop too, but the measurements are what matters most!  Click here to learn more!Get all the most recent episodes on iTunes or download this episode here: Fit 214: QuickFit, More ways to burn stubborn fat, Overcome the doldrums!

Training: Insanity and Results!Motivation: Time Management and your success!Nutrition: Weight Loss Pill ingredients, helpful or harmful? QuickFit Club update, thanks for the great response, after last podcast! The free membership will be around at least another month (or two) so get going and do those workouts!  Please do the survey so I can know what you like and don't like and we can make changes before the official launch!MOTIVATIONHere are a few of the top time management tips you can put into practice.Tip #1 - Delegate Tasks - It's easy as a mom to take on every task yourself. This is only going to stress yourself. Take time to delegate some of those tasks to give yourself a break and free yourself to do more important things.Tip #2 - Create a To-do List - Every day, it's a good idea to create a to-do list for that day. This way you know what needs to be accomplished. Looking at the list will help you remember what you must do and as you check things off the list, it will keep you motivated to keep on going. Tip #3 - Plan for the Next Day - At the end of every day, it can be very helpful to plan for the next day. Figure out a schedule of tasks so you can put things to rest when you go to bed.Tip #4 - Organize Your Work Space - If you do any work at home, make sure that you are keeping your work space organized. If you keep things together and have a place for everything, you'll find it is easier to take care of business within your home. These are just a few of the top tips for those who need help with time management. Start implementing these tips into your life and you'll see a huge difference in the time you have available and all that you accomplish.NUTRITIONLooking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like "fat burner" and "thermo max" can be enticing. But do they work? And even more important, are they safe?Here's some info on a few of the most popular ingredients currently in supplements for weight loss.ChitosanMade from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware.ChromiumMost often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe.Citrus Aurantium (Bitter Orange)This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry's current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it.Conjugated Linoleic Acid (CLA)Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it's not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe.Garcinia CambogiaThe extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess calories as fat. However, studies have failed to prove G. cambogia is an effective weight-loss aid. The most common side effects are upper respiratory and gastrointestinal symptoms.GuaranaCaffeine is the effective ingredient in guarana plant seeds. Guarana may have a mild appetite suppressant effect over the short term. It was often used in combination with ephedra until ephedra was banned. The potential side effects are those of caffeine overdoseóinsomnia, restlessness, anxiety or panic.TRAININGThe Definition of Insanity is doing the same thing over and over and expecting different results. Is this true for you and your fitness program? “Making a mistake once is called learning. Making it twice means you’re not learning.”  Be prepared! Put spare gym clothes and old sneakers in the trunk just in case! Get all the most recent episodes on iTunes or download this episode here: Fit 215: Insanity and Results! Weight Loss Pill ingredients, helpful or harmful? Time Management and Your Success!

Happy Halloween!Keep the QuickFit Club surveys coming! Your input is a huge help to me! Thanks! Remember, you can do a survey after each video workout (if so please indicate which video you did when you answer what like and not like)  or at the end of the week.In this episode: Ten (10) Halloween candies you can enjoy, Three (3) muscle myths you need to stop believing and laser focus for motivation.NUTRITIONYes, you can have Halloween candy and be guilt free!  Here is part one of better candy choices for Halloween! I'll give you another 10 choices in the next podcast! Who says the kids get all the goodies?Please note that these are listed in no particular order.If you are wondering what makes a candy fall into the category of "relatively guilt free, " here is the  criteria used:  Candy must be under 100 calories, less than 6 grams of fat, and less than 10 grams of sugar per serving.Hershey’s Special Dark: Dark chocolate has antioxidant benefits!  Snack on two miniatures for a total of only 88 calories and 5.2 grams of fat.Twizzlers: Low fat and chewy! Nibble on two of the snack size versions for less than 50 calories and 0 grams of fat.Peanut M & Ms: The snack-sized bag (about 7 pieces) is the perfect size! Just enough whithout being too much or high in calories!  Thanks to the peanuts, there is a boost protein, and fiber, too! At 93 calories, 4.7 grams of fat, and 9.1 grams of sugar, it's my favorite choice!Reese’s Peanut Butter Cups Miniature: Two mini cups are 88 calories, 5.2 grams of fat, and 9.2 grams of sugar.  Tootsie Rolls: Great for the munchies! Three minis contain only 70 calories and 1.5 grams of fat.Three Musketeers: You best bet is to have two which equal less than 50 calories, but the 8 grams of sugar make too many more questionable (ok, so maybe four is a better amount ;))Tootsie Roll Pop: Keep your mouth and hand busy! Just  60 calories and 0 grams of fat (tootsie roll center included!). Watch the sugar,  there are 10 grams in a single pop!Payday: You don't always see these, but they have great numbers to keep your weight loss plan intact!  The fun size Payday contains 90 calories, 5 grams of fat, and 8 grams of sugar. Plus, thanks to the peanuts, it also has 2 grams of fiber and 7 grams of protein!Mounds: One snack-sized bar has 80 calories, 4.5 grams of fat, and 8 grams of sugar. A nice treat for your sweet tooth!Almond Joy: Similar to Mounds, one snack-sized bar has 80 calories, 4.5 grams of fat, and 8 grams of sugar. The Almonds in this bar add some extra health benefits by having some fiber and unsaturated fat.  TRAININGMuscle myths! These myths are still out there!Myth 1: Muscle Soreness After Exercise is from by Lactic Acid Build Up.This belief that lactic acid causes DOMS (delayed-onset muscle soreness), has been shown to be false since any lactic acid that is produced during exercise is cleared shortly after you finish, long before muscle soreness begins.  The soreness is actually caused by tiny tears in your muscle. Anaerobic training, such as weight training, breaks down your muscles so they can regenerate and grow stronger. As your body repairs those microscopic tears, you're building new, healthy, strong and metabolically active muscle tissue. You get stronger and leaner!Myth 2: You Need a Sports Drink When Exercising to Replenish Your Body's Electrolytes and Minerals.This myth is still being perpetuated even by doctors! Sports drinks are important for improving performance in endurance oriented,  high-intensity exercise that lasts longer than an hour, such as a marathon or triathlon. The reason: sports drinks provide water to replace what is lost in sweat and sugar (glucose), the fuel muscles need most in intense, long duration exercise.If you are doing the treadmill or bike a few times a week, you don't need a sports drink, water will do better!  For weight loss, avoid sports drinks as they can be high in empty calories!  Myth 3: Working Out Only Builds Muscle and won't Help Me Lose Weight.Exercise helps maintain muscle and promotes fat loss by increasing the metabolism with added microscopic muscle tears. We know muscle weighs more than fat and boosts your metabolism permanently! Pass this (and this podcast) along to others to dispell this myth!MOTIVATIONMotivation is easy when you have a plan, a focus and a goal. That's the concept behind QuickFit Club. You have a short term goal of getting the workouts done, monthly goals in the areas of Nutrition, training and more!Tell me on the facebook FitGirlUSA page, your favorite Halloween candy!      Get all the most recent episodes on iTunes or download this episode here: Fit 217: Halloween Candy, Muscle Myths, Motivation!

More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015!NUTRITIONYou'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when you have the sweet tooth!  With these podcasts you'll be armed with the best candy choices and be sure to stay on track toward your goals while enjoying some sweets!If you like Chewy and Sweet.....Air Heads: One mini Air Head bar is under 50 calories and 7 grams of sugar. Mike and Ike: One snack-sized box has only 50 calories and 0 grams of fat.Jolly Rancher: Keep your mouth busy for minutes! So many flavors too! You can have two for only 47 calories and 8 grams of sugar.Dum Dum Lollipop: Funky flavors and  only 20 calories, 0 grams of fat, and under 4 grams of sugar! You can have a variety!Sweet Tarts: Get three mini packs (for a total of 6 pieces) of Sweet Tarts for  30 calories, 0 grams of fat, and 7.2 grams of sugar. Smarties:  One roll is only 25 calories(!), 0 grams of fat, and 5 grams of sugar. Another great one for the munchies to keep your mouth busy!If you like Chocolate:Nestle Crunch Mini Bar: One fun size bar has 60 calories and 3 grams of fat. Eat it slowly and enjoy each bite!Heath Bar: One snack-size bar has 77 calories and 4.7 grams of fat. A tasty treat!Kit Kat:  Who doesn't love a Kit Kat bar?  One 2-piece snack size bar has 70 calories, 3.6 grams of fat and 9.2 grams of sugar. Go ahead, have two!Raisinettes: This chocolate and raisin combo has only 67 calories and less than 3 grams of fat per snack-sized bag (about 42 pieces).  Yes, dried fruit is higher in sugar, and this is no exception at 10 grams of sugar, so be sure to keep track of how many you eat!TRAININGStill more muscle myths!Myth: Lifting Weights Will Make You Bulky False! In fact muscle growth to the point of bulk occurs very slowly over a period of weeks, months, and years. I've heard people say that after they started lifting weights, they grew so much muscle that their jeans felt too tight and too small. While that may be true, strength training is not the cause. Muscle takes less space than fat, because it is denser.  The more muscle you build, the tighter your body will be. A poor diet and lack of exercise, as opposed to a weight-training program, create the appearance of bulk.Using heavier weights can be a time saver — studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy.Myth: If you stop exercising, your muscle turns into fat.False! Muscle is muscle and fat is fat! The two tissues are completely different and can't convert from one to the other!  Creating muscle helps burn fat, so when you have less muscle, your metabolism rate will be lower. Once your workout routine is consistent, you'll be surprised at how toned you feel. Sure, something like a vacation or sickness can set your regimen back, sometimes leading to weight gain.  But your muscle won't turn to fat.Myth: You shouldn't exercise with sore muscles.The right kind of exercise can make your sore muscles feel better,  and help you recover.  Don't focus your workout on the sore muscles, do other body parts or lite cardio and stretching.  Getting your muscles to move is the best way to reduce and eliminate soreness! Amazon.com Widgets MOTIVATIONShort term goals can be set for the day, week or hour! The completion of all these mini goals brings you closer to success! Whether for fitness or life!  Set some short term goals and share them with me on twitter facebook or email!Get all the most recent episodes on iTunes or download this episode here: Fit 218: Guilt-Free Candy, Myths, Short Term Goals.

Creative things to do with Halloween candy, Training myths that ruin your chance at results,  and Stay Motivated this Holiday Time.NUTRITIONEver wonder what to do with leftover Halloween candy? Besides eat it all, LOL!Here's a few great ideas that help others and your waistline!Donate it. Click here to learn how to donate to our troops, the Ronald McDonald House, and food pantries. Sell it to Dentists.  Pediatric dentists often have a "buy back" program that rewards kids for turning in candy. Our local dentists then send it to the troops and other needing organizations.  Search Google for "dentists buying candy" to find ones participating in your area.  You don't have to make your kids give all of it away, but it would be a good lesson to teach them to give when they have an abundance! And just in time for the holidays too! Maybe they won't ask Santa for too much!Click here for Halloween Candy Buy Back Programs in your area. Create Art. There are do many creative ways to make mosaics out of the hard candy.  Check youtube for DIYs!! Be sure to shallack it or seal it with ModPodge or glue to prevent bugs! You can also make jewelry such as necklaces or bracelets. These make great gifts for the kids to give!Save it for Christmas. Freeze the chocolate and use it for your holiday baking. Think about how special and  yummy will those cookies be with real Reeses Cups or Butterfinger pieces! It'll be something for the kids to look forward too as well!Make it Nutritious. Have the kids help with this. They can set aside things like M&Ms, Hersey Kisses or bars and you can make a (semi) healthy snack when you mix them with nuts, seeds, dried fruit, pretzels. Pre-package the treats in mini-ziploc bags or plastic containers then grab & go! Keep it small-Once last choice is to review the calories of the candies we've gone over in the last few podcasts and choose up to 200 calories for a snack or dessert on the weekend, hey ya gotta enjoy life, right! TRAININGStill more muscle myths!1. Myth: Cardio is Best to Burn FatStill a strongly held myth especially around holiday time! Cardio may burn more calories than resistance training during the workout, [unless you push it with multi-joint exercises using a  challenging weight and very little rest]  lifting weights torches more fat overall. The Journal of Strength and Conditioning Research, published a study in which they found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle on the body, the more fat burned.2. Myth Cables and Resistance Bands are Best [better than weights] for Getting Toned Who made this up? The same folks who say weights make you bulky? There's no real basis for this myth. All three methods work! You can mix it up, but ultimately, it's the form, execution, plan  and consistency that will make your body change. 3. Myth: Lunges Burn Fat from Your Hips and Butt You can't spot reduce!  Sure you can strengthen and tone your legs with squats and lunges, but you'll never see the shape if you don't eat properly!  Fat is burned systematically or from all parts of your body. So despite focusing on training one muscle group, you can't fool your body into using fat from one specific area.4. Myth: Leg extensions are safer for your knees than squats. Most of the time squats are safer for your knees than leg extensions!  A recent study in Medicine & Science in Sports & Exercise found that single joint exercises (ie "open-chain"), such as the leg extension—are potentially more dangerous than multi-joint exercises (ie "closed-chain") such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between the patella (kneecap) and thighbone. Since the knee joint is controlled by the quadriceps and the hamstrings, the leg extension can contribute further to muscle imbalances. Learn to do squats and lunges properly for greatest benefit to your knees and body! Amazon.com Widgets MOTIVATIONWhat is your holiday plan?  Do you forget about losing weight until new year or do you stay focused, but give yourself some slack. Let me know on the facebook page or email me, make yourself accountable to your plan! Quickfit Club Workouts this month enable you to get in 5-8 minutes or 30-35 depending on your schedule.  Do what  you can, when you can for best results!Get all the most recent episodes on iTunes or download this episode here: Fit 219: Things to do to with Halloween candy, Training myths that keep you from your best body and Holiday Time motivation.   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.

In this episode: Portable Protein Snacks, 3 solid tips to keep you on track and ways to treat your muscles right for best results in and out of the gym.NUTRITIONIt can be a challenge to get in the right amount of protein each day to maintain or add muscle to help you lose weight or become leaner. Adding one or two high protein snacks to your daily intake can keep your metabolism burning and hunger away! Especially in the late afternoon hours. Here's a few ideas to keep your body fueled throughout the day, the right way!1. Cottage Cheese and Fresh Fruit Have 1/2 cup cottage cheese with 1/2 cup of your favorite fruit.Try some super fruits! Bananas, mixed berries, and any high fiber fruit would do.  2. Jerky (Beef or Turkey or Ostrich ) Choose low-sodium, natural, or lightly-flavored options of various jerky. You'll find turkey, beef even ostrich jerky! The size of most single-serve packs is about one ounce and contains about 9 grams of protein!  Plus jerky is chewy and keeps your mouth busy! This is a convenient, portable snack that keeps fresh for months when packed properly.3. Mixed Nuts or Trail Mix Measure it out! Mixed nuts provide an easy way to get a delicious dose of protein in a convenient, shelf-stable package. The best nuts for protein? Almonds and pistachios. Add a few pieces of dried fruit (not too much they can be high in sugar and calories) and maybe a few mini choc chips and there ya go! Even the kids will love it!4. Pumpkin Seeds Pumpkin seeds make a great snack once they’re washed, dried, and roasted. Just 1/2 cup of pumpkin seeds has about 14 grams of protein! Store bought ones may have salt or sugar on them so be sure to check the labels!5. Hard-Boiled Eggs Eggs are one of the best on the go snacks ever! Inexpensive and loaded with nutrients, eggs are one of the best ways to get a good dose of quality protein. Hard boil and pre-peel a dozen at the start of the week, then have them for breakfast or snack. Egg whites are the highest protein while the yolk is the fat. Don't worry about that, because the components in the whites nullify the fats in the yolk so it is a healthy, balanced food!TRAININGMyth #1 Lifting incredibly slowly builds incredibly big muscles. Not necessarily the best structured study to prove this right or wrong, but the University of Alabama conducted a study with two groups of lifters doing a 29-minute workout. One group performed exercises using a 5-second up phase and a 10-second down phase, the other a more traditional approach of 1 second up and 1 second down. The faster group burned 71 percent more calories and lifted 250 percent more weight than the super slow lifters.The problem I have with this study is that the protocol  of 1 second up and down is way too fast to be safe or effective. Sure, the faster moves burned more calories, but the slower lifting most likely created a greater muscle response thanks to the time under tension.  Sometimes studies done don't tell the whole truth!  I teach my clients to use a steady pace of 3 or 4 seconds up and the same down.  This becomes a habit and very difficult for them to cheat!If you are an advanced exerciser, you can play with the tempo and time under tension, otherwise the good habits that come from slower steady lifting are worth the time spent!Myth #4 Never exercise a sore muscle. Don't skip that workout, just because you are sore!  First, determine how sore you really are. "If your muscle is sore to the touch or the soreness limits your range of motion, it's best that you give the muscle at least another day of rest," says Alan Mikesky, Ph.D., director of the human performance and biomechanics laboratory at Indiana University-Purdue University at Indianapolis. In less severe instances, an "active rest" involving light aerobic activity and stretching, and even light lifting, can help alleviate some of the soreness. "Light activity stimulates bloodflow through the muscles, which removes waste products to help in the repair process," says David Docherty, Ph.D., a professor of exercise science at the University of Victoria in Canada. The real expert says: If you're not sore to the touch and you have your full range of motion, go to the gym. Start with 10 minutes of cycling, then exercise the achy muscle by performing no more than three sets of 10 to 15 repetitions using a weight that's no heavier than 30 percent of your one-rep maximum, says Docherty.Myth #5 Stretching prevents injuries.  "Stretching increases flexibility, but most injuries occur within the normal range of motion," says Julie Gilchrist, M.D., one of the study's researchers. "Stretching and warming up have just gone together for decades. It's simply what's done, and it hasn't been approached through rigorous science." The real expert says: Warming up is what prevents injury, by slowly increasing your bloodflow and giving your muscles a chance to prepare for the upcoming activity. To this end, Dr. Gilchrist suggests a thorough warmup, as well as conditioning for your particular sport. Of course, flexibility is a good thing. If you need to increase yours so it's in the normal range (touching your toes without bending your knees, for instance), do your stretching when your muscles are already warm. MOTIVATION1. Complete most important tasks first. Each day, identify the two or three tasks that are the most crucial to complete, and do those (the worst first!) first. Once you’re done, the day has already been a success. You can move on to other things, or you can let them wait until tomorrow. You’ve finished the essential.2. Learn to say “no”. Making a lot of time commitments can teach us how to juggle various engagements and manage our time. This can be a great thing. However, you can easily take it too far. At some point, you need to learn to decline opportunities. Your objective should be to take on only those commitments that you know you have time for and that you truly care about.3. Sleep at least 7-8 hours.Some people think sacrificing sleep is a good way to hack productivity and wring a couple extra hours out of the day. This is not the case. Most people need 7-8 hours of sleep for their bodies and minds to function optimally. You know if you’re getting enough. Listen to your body, and don’t underestimate the value of sleep.Get all the most recent episodes on iTunes or download this episode here: Fit 220: Portable Protein Snacks, 3 Tips to keep you on track and treat your muscles right for best results!

I'm back!!!!Let's face it, no one buckles down to a new routine until February! Well, at least in the gym business it's the first week February that sees the most new members!  Sure, that's my excuse......In an effort to make the podcast more consistent, I am using a different method to record. Let me know via twitter, facebook, email, comment, if you think the new audio is:GoodNo GoodDidn't notice a differenceMotivation: Goal Setting Each year brings renewed enthusiasm for goals and many of those are health or weight related. Here's how to do it right this year! You know all about setting goals and probably do it every year, but how many goals do you actually accomplish? Or even get close to accomplishing? I strongly suggest you get a notebook to keep your goals, progress, thoughts in as we will review, revise and fine tune each area throughout the year. To help you get the most from your efforts, I'll be referencing previous podcast episodes that you can review for additional information on the topics. Some of the older podcasts may not be on iTunes (they only show a specific amount) but they are always available on the fitgirlguide.blogspot.com website.My goals for this year: QuickFit Club Get feedback from you and decide whether to continue QuickFit Club Monthly videos. Modules Course / Insider Club I already have an outline for an course on training, motivation and nutrition, and need to find out if you all are interested in one or all of the subjects, and/or if you would like one full course or a mix from each training, motivation and nutrition. Initially, I created modules for you to interact with via video tutorial, action sheets and follow-up. Topics include (see modules.odt for outline) Here are the options: Make 3 separate courses of 4 weeks @ 1-2 classes a week. OR 3x a week classes MWF (or your schedule) (about 10 minute video/5-10 min on action sheets) OR 1 class on 1 subject each week. Ie wk1 motivation, wk2 training, wk3 nutrition then continue the next 3 weeks with new topics. Once again, let me know what you think!      Part 1 Goal Setting Let's being with these steps to success:First of all, start with one goal, ONE! Realistically, too many goals will blur your focus, so beginning with just one this week (then one next week or next month) will help you stay focused, you won't be overwhelmed and subject to self-sabotage, because you can remind yourself that it is just ONE goal! (if you need help, schedule a phone consult with me, see coachkira.com). Sure, you can list others, however, you can only choose and prioritize one to start with this week!  Review the goal setting parameters in Episode Fit 109: Goals, Daily Menu, Pressdowns Set your goal and know why you want to achieve this and why you are doing each step toward your goal.Let's take this step by step: Write each of these out for your goals! Define the goal-specific, realistic, timely Plan/Outline the steps to reach that goal Know your end point! (How will know you are successful?) what is your finish line / end goal how-conditions for fulfillment-what standards do have to have to feel fulfillment Know why (passion/emotion) you strongly desire to reach this goal (very important) After a review of the first draft of my book "Mindset Makeover," has goal setting and planning sections along with the worksheets we use in the Fitness Makeover Workshops, along with more Coaching sections. You can also find some helpful goal setting sheets at Clubfit, the link is below:Downloadable goal sheets at ClubFit additional reference: Fit 0012: Weight Loss Workshop Summary: Get the body you want and keep it!     Part 2: Mantra, mindset, thoughts and self-talkNow that you have your first goal written in your “magic notebook” it's time to create your support system! Create your Mantra or I am statements (see mindset makeover book) Repeat your mantras often...this becomes your attitude, or mindset.   Mantras are more powerful than you can imagine! It's this statement that makes the difference between success and failure or non-acheivement. One I often use with my clients is “I am strong and Powerful. ” Some other examples are given in the fitgirl episode.    That mindset gives you the confidence and the motivation you need to do what is necessary for you goal.   You can listen to more about how to create and use your Mantra for success in fitgirl episodes Fit 162: Mantra, Reps & Nutrition Truth! and Fit 070 Your Mantra, More Veggies, Easy Exercise. I have a new collection of Mantra Charms coming soon! You can attach these to your purse, gym bag, bracelet, keys, necklace for a daily remember of your mantra!Here's a few mantra guidelines to get you started asap:the repetition of a word or a few words have the capacity to bring about miraculous changes in self-confidence, self-esteem and staying on track with your fitness program!  It is all based on a simple psychological principle, “as you think, so you become.”   Mantras should have a positive meaning. Repetition Matters! You need to think of your mantra in a concentrated and systematic manner over a period of time in order to get results. Also known as a “ritual” or “habit”. This can be as simple as repeating your mantra (in your head) while you brush your teeth, or writing it on an note and attach it to a mirror. Whatever helps you to repeat the mantra consistently over a period of time (ie 21-days) to form new habits! You use a mantra (ie self talk phrase) to retrain your brain! You are what you think about! This tool helps tremendously when you are feeling l like you might give up. What you think, whether true or not, is a driving force in everything you do. In the Fitness Makeover Control workshop dvd, I explain how. Use an "I am" statement in your mantra. See the “I am Strong and Powerful” mantra on clothing at Fit Girl Gear. You can also use "trigger" phrases. Fitness Makeover Control dvd has more examples and info on how to retrain your brain! Nutrition: First, let me remind you of what I have created that may help you with nutrition: Weight Tracker menu plan weight loss nutrition coaching http://coachkira.com/nutrition/nutrition-coach/ Your goal is to know your meal plan! Know what and when you are going to eat. Standard daily food intake: Breakfast Snack Lunch Snack Dinner (maybe extra snack)  Each time you eat it boosts your metabolism and even more when you have protein. Your main meals should be a combination of protein, carbs,(starchy carbs) veggies (fibrous carbs) and fats. The quantities vary based on your body type, lean muscle, weight and goals. In general anywhere from a 30-40% for protein, 35-50% carbs and 20-30% fats would be your nutrient breakdown.    I know it can be confusing, that 's why I offer the coaching program for weight loss nutrition. Not only does this help you know your ratios, calories and which foods to choose, you also learn how to maintain your weight and deal with unusual situations like work, parties and other events that can throw your diet off track.    If you have failed with “dieting” previously, it's likely that you underestimated your calorie needs. When your calories are too low, your metabolism slows making it hard to lose any weight, especially fat weight.  Does that sound familiar?    Your best bet is to keep a log. I know you've heard this before, but it still remains true that when you keep a log you do better with weight-control. It may be tedious at first, but the amount of knowledge you gain about your eating habit, cal intake, nutrient ratios, is crucial to your success in creating a lean, tone body! Keep your log, then when we discuss nutrients in the next podcast, you'll understand better! TrainingI'm not going into huge detail for this section, today. The main point is to  PRIORITIZE WEIGHT TRAINING!   Weight training is the key to weight control, not cardio! If you are still struggling with your weight, then hit the weights! Don't be afraid of increasing the resistance! Challenge your muscles at 8-10 reps. Yes, you should be struggling, but with proper form, for the last 2-3 reps. If you think more is better, and go 12 or more reps, you wont impact your metabolism to change! We'll go over the best rep schemes for body parts in later episodes, and yes if you have been listening for a long time you may have already learned about some of the best exercises and rep schemes for weight loss, tone and tighten training. Focus on these exercises for maximum metabolism boost: Squats or Lunges Pull-ups or Rows(cable or barbell, machines ok, push it) Chest press-incline, flat or decline, barbell or db Use Supersets to save time, burn more cals, get some cardio and eliminate boredom! If you workout in a gym, and it gets busy or someone takes the machine you are using for supersets, use a different machine or exercise! Meaning, always have a back up plan so you don't mess up your pace.   Finally, get weights done 3-4 x a week. Workouts don't take long to do, especially when doing the right exercises, the right way, with a challenging weight and it wont take long to see results either!  Ways I can help you get your best shape ever this year: Clubfit-new workouts every other week. Download the log and descriptions, watch the video to check the form for each exercise, then hit the gym, record your weights and see yourself progress! For the “do it yourself-er” QuickFit Club: Workout at home with me as your video trainer. New workouts each month. A system to create lean muscle that boosts your metabolism while sculpting and toning your body. Custom programs at coachkira.comhttp://coachkira.com/category/program/program analysisVIP coaching self paced programs-several options! Here's the bottom line: there are many ways to get your workouts done! Pick one and stick to it for at least a month!  The most important part is to prioritize weights!! Feel the need cardio? Use supersets and no rest between exercises or sets (I use this a lot with my clients for great results!). Whatever you do, be consistent!Get all the most recent episodes on iTunes or download this episode here: Fit 221: Goals, Nutrition, Training for a New Year.Connect with me:   Now available in paperback: "Mindset Makeover," available at The Book Patch.com.

Goals and self support techniques, big lifts and weight loss, nutrient calculations.Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos. MOTIVATIONSelf-Support: Have you been working on your inner support system?Have you made your I am statements and written them down?Have you made and do you say your mantra daily?Do you have any idea what I am talking about? If you are clueless, then you need to refresh your memory with these podcast episodes:Fit 210: Injuries, Weight Loss Scams, Support Yourself Fit 162: Mantra, Reps and Nutrition Truths Fit 166: Glute Training Part 2, Protein Myths "I am" Statements Fit 196: Eliminate Bad Habits, Thin vs Lean and Abdominals  In the Mindset Makeover Book, Chapter 5 discusses how to Harness Your Inner Power.  You do this by being your best supporter! Knocking down negative thoughts and replacing them with positive, present tense statements (the "I am statements").  There are too many other techniques shared in the Mindset Makeover Book to go into all the details here, but suffice to say that every day you have a choice!Choose to support yourself! Make the choice to be your own best friend. When you get down or frustrated, tell yourself, "What would I say to my best friend if this was his/her problem, situation or thoughts?" Using this drill puts matters into perspective and empowers you to find solutions to stay on track. With every event that happens in your life, comes the opportunity to determine its meaning and to learn a new lesson that will empower you for the future. Use life’s challenges in ways that will strengthen you, not make you weak. The choice is yours.You possess the strength to pick yourself up when you are low, brush yourself off and rekindle your drive, focus and motivation! Be your biggest supporter and personal cheerleader! You have the power inside of you to be your biggest advocate! You only have to learn how to use it!Now available in paperback: "Mindset Makeover," available at The Book Patch.com.  If you need personal help with motivation, or your workout plan, contact me for private coaching at CoachKira.com.TRAININGLearn How To Train the “Big” Lifts! One of the biggest obstacles for most women who want to get into the weight room is not knowing how to do the “big” lifts like squats, deadlifts, and rows with free weights.  Weight training is a skill that you have to learn. It’s worth the effort to learn the big lifts because they are so much more effective for producing visible body composition changes. Invest in a trainer to teach you proper form! It's knowledge you will use the rest of your life!  Effective training means you can spend less time training.How can you learn to train properly?First, your best option is to learn from an experienced trainer. For this reason, we’ve developed technique videos to show you basic form of some of the big lifts at the Exercise Library. Tip: After watching, film yourself practicing the lifts so that you can see how closely you are mimicking proper technique.Second, here are basic points to remember when lifting:Always train with a tight, flat upper back, but allow the natural arch to appear in the lower back. Never round the back and don’t let your stomach hang out. Engage your abs to stabilize your trunk. Keep your chest up, shoulders back and your head in line with your body, not looking up or down. Focus on natural movement patterns.NUTRITION Nutrients and calories. How to determine if you have the right nutrient formula. Details on the importance of each nutrient to weight loss.Get all the most recent episodes on iTunes or download this episode here: Fit222: SelfSupport, BigLifts, Nutrients

Are you doing the shoulder press correctly? Need some help to rid yourself of procrastination or carb cravings! Learn how in this episode!NEW! Fitness Motivation Jewelry at the ProShopCheck out the "remodeled" FitnessMakeover.com site!TRAININGDumbbell Shoulder Press: Anatomy of a rep: a step by step description of what you should do and feel to get the most from the shoulder dumbbell press. Listen and learn!Key points:Posture: Abs tight, shoulders back and down. If standing, knees slightly bent. Full range of motion: Press until the arms are straight with elbows slightly bent and most importantly, bring the dumbbells back to the top of the shoulders. You should have your shoulder blades pinched, ie back and down before you begin a rep! Activate your back muscles! When doing the full range of motion, be sure to squeeze your back muscles! Your back muscles help to keep the shoulders in the right anatomical position and help your shoulders avoid injury. Full details in this episode!  NUTRITIONEliminate Carb cravings!  These solutions fit into two categories: Supplements that can help take the edge off of carb cravings and lifestyle changes to improve hormonal and metabolic imbalances for better control of cravings! First and foremost, the right foods eliminate all carb cravings! If you are eating the Fitness Makeover way, or have followed any of my nutrition plans, you don't have cravings! Your meals are balanced and on time so your body functions better and doesn't have the drops in blood sugar levels that cause carb cravings.If you still need extra help, these are a few of the supplements that could be of use: (remember to always check with your physician before adding or making changes to supplements)Glutamine: A superior nutrient on many levels!  Aids in recovery and muscle buildingHelps eliminate carb cravingsHelps combat the desire for carbs associated with low blood sugar, bad mood or addiction to sweetsGlutamine is used as an energy source in the brain Effective for calming compulsive feelings Recommendations: take 1 to 2 grams of glutamine in water before meals to reduce overall carb intake. Acetyl-L-Carnitine:Improve Fat Burning  Low carnitine levels can keep you from burning body fat. Carnitine is an amino acid that is responsible for the transport of fats into the cells to be used for energy in the body. Without adequate carnitine, your body will be slow to burn fat and energy levels will drop.Beef has the highest content of carnitine—4-ounces of ground beef supplies about 90 mg. A cup of whole milk supplies 8 mg of carnitine, whereas chicken and fish provide even less.Research shows that to experience a measurable increase in carnitine storesRecommendations: you need 500 to 2,000 mg/day, indicating a supplement is warranted. Magnesiumthe nutrient of insulin sensitivitypoor insulin health triggers intense and repeated carb cravings. A higher dietary Magnesium intake is repeatedly associated with lower risk of developing diabetes and lower body fat. Sports scientists suggest athletes take up to 500 mg because magnesium is depleted during intense muscle contractions. High-quality Magnesium is bound to  ororatefumaratetauratesuccinateCheap magnesium is bound to glycinateoxidecitratecarbonate and should be avoidedB-Vitamins, in  Particular, Biotin(B7) and  Riboflavin (B2) BiotinIs easily depleted by medications, antibiotics, stress, and poor gut health (a healthy gut actually produces biotin)Biotin (B7) can help the body convert carbs into glucose and metabolize fat and protein.Biotin is found in cooked eggs (raw egg whites contain a protein called Avidin that interferes with the body’s absorption of biotin) sardinesnuts such as almonds, peanuts, pecans, walnutsmost beanscauliflowerbananasmushroomsRiboflavin (B2) Used to make enzymes that are necessary for fat metabolism in the mitochondria (the part of the cell that produces energy). Lack of Riboflavin can lead to sluggish fat burning. Food sources of riboflavin include asparagus bananasokracharddairymeateggsfishgreen beanstomatoesmushroomsalmondsBoth Biotin(B7) and  Riboflavin (B2) can be gotten in a B vitamin complex.ChromiumLow Chromium leads to carb cravings due to blood sugar problemsLow Chromium causes elevated cholesterol, increased risk of heart disease, and metabolic syndrome. 90 percent of American diets have low chromium. People at risk for low chromium levels: Elderly peoplePeople who engage in a lot of strenuous exercise people who eat high-carb foods pregnant women Food sources of Chromium include meat, cheese, and some spices. Most people need a little help with chromium. Often, it is already included in your multi-vitamin.If you supplement Chromium, studies have found benefits from doses of 200 mcg Chromium, 1 to 3 times a day. As with any changes to your exercise, eating or supplement plan, check with your doctor first!Next week part two the food and metabolism related ways to cut cravings!MOTIVATIONSimple Steps to Rid yourself of Procrastination!Face it, we all procrastinate at one time or another! The key is to do it as little as possible! Procrastination isn’t something you're born with, it's a habit that has developed over the years. Lucky for you, the procrastination habit can be cured! Well, at least for most of the time ;).The key to overcoming any habit, good or bad is to focus on a positive change rather than a negative. What that means is that you reshape your thoughts with positive , present tense statements, rather than saying you “won't” do something anymore.This means that instead of telling yourself you are going to stop procrastinating, you replace that with a positive action and phrase. One that works well is to retrain you brain to say “I do things now,” rather than “I don't procrastinate.”How it works:You'll be setting time in the day to do work and time to do play such as internet “research” (ie-surfing) or blog checking. Rather than getting distracted and procrastinating what you should be doing, your mind will recognize that you can get to that stuff later, at a certain time and won't be missing out on any of the fun!Focus on your new “Do it now” habit and apply these three steps:Three steps to squash procrastination! 1. Commit2. Monitor3. Practice (perfect practice only!)Let's get into a little more detail on each.Commit This one is key and has some simple steps to help!Step 1: Change your thoughts. Of course, the first step in change is to commit yourself. Believe in yourself and retrain your thought patterns! Rather than using phrases like “I think I’ll work on this” or “I really should stop procrastinating,” use positive, present tense sentences such as, “I get things done!” “I have a Do It Now habit!” Step 2: Write your phrase on paper!! Physically writing words has a powerful effect on your brain! Make and write down a deadline, it can be a goal time frame at least. Also write down a plan to create this your habit that is replacing the former “bad” habit. Step 3: Commit to repeating these phrases and focusing on this plan for 30 days. Remember, 21-days to form a habit. (link to retrain the brain product) It takes at least 21- 30 days of focused energy, to keep on track, but after that, it should be much easier to maintain your new habit. Step 4: Make a public commitment. Tell your family, friends, post it at work and at home, the more places the better! You will be motivated to stay on track if you know others expect your new habit! Monitor and track your progress. Before you begin your plan, become aware of your current habits. Awareness is half the battle! You can’t change if you are not aware what is happening. Habits are things we do automatically.For example, instead of working on a report, you may check your email and then move to your favorite blog, and before you know it you are completely off track! Become aware of these habits monitor yourself. How do you do this? Just keep a piece of paper or small notebook and when you get the urge to slip into a bad habit, record it! You'll then be able to see your patterns and make changes. Practice-but not any practice- it must be PERFECT practice. Practice doesn't make perfect....PERFECT PRACTICE MAKES PERFECT! You can practice the same thing repeatedly, and if you are doing it wrong you won't magically begin doing it right! Repetition creates the habit! Practice your “Do It Now” habit, daily for 21-30 days. You'll probably slip up a few times, so don't beat yourself up! Just get back on track asap.Extra tips:Track your progress. Just like your workouts or your meals, keep track of your efforts! Use a calendar and rate your daily accomplishments. Use a 1-5 or 1-10 to evaluate each day. When you can track your progress, you'll be motivated to continue. Put the words “DO IT NOW” wherever you can: your bathroom, bedroom, mirror, work any place you can!  Once you are aware of your “bad” habit, make a plan to beat it! Be prepared for obstacles and have a plan to overcome them! Include in your plan helpful ways to fight your urges to get off track— such as deep breathing, self massage, and drinking water.Visualize! Every night before bed, close your eyes and see yourself going through the next day with your new habit.   Get all the most recent episodes on iTunes or download this episode here: Fit 223: Shoulder Training, End Procrastination and Carb Cravings!Right click here and "Save As"...to download the 1-Arm Row Instruction Video!

A few announcements about upcoming projects and podcasts! Your opinion matters!Take the Summer Shape Up Survey, Click Here! NUTRITIONThis week is part two of ways to eliminate carb cravings.  In this episode, we look at the food and metabolism related ways to cut cravings! Spices and SaucesRemoving sugar and processed fat foods may take some time if your diet has too many. Don't worry,  have faith, you can do it!  You must first recognize that there are delicious substitutes and prepare them ahead of time. Don’t be caught unprepared! Always have on hand, or know how to get,  lower carb options.Here are some great flavor boosters to help ease cravings!VanillaCinnamonNutmeg CocoaMintClovesGarlicOnion AniseCorianderCumin VinegarsCitrusPomegranateBerriesCherriesSome more substitutions for carb cravings: If you crave.....Salty foods such as chips or pizza, you be low in tryptophan or chloride.Solution........Cheese, fish, sweet potatoes, spinach, and sea salt.If you crave....Chocolate, you may need magnesium or zinc.Solution......Dark chocolate.  Particularly 70 percent or higher dark chocolate.If you crave sugar or bread......You may be dehydrated.Solution....Drink water! Hydrate yourself. Need flavor? Add any citrus to your water, such as lemon, lime or orange.If you crave processed fatty foods.......Solution....Have a meal with protein and good fats. For example, eggs cooked in coconut oil, meat and nuts, a slice of bacon with an egg and avocado, or meat/ fish slices and a piece of cheese.If you crave sugary candy, you may need sulfur.  Solution....Eat fibrous, crunchy veggies such as broccoli, cauliflower or Brussels sprouts.2.  Eliminate Processed Foods Research shows that eating too many processed carbs actually changes your brain structure, generating neuronal adaptations to make you crave them constantly. Think of them like drugs for your brain, you may even have withdrawal symptoms!Solution:Replace processed foods with whole, low-glycemic foods that are high in protein and healthy fats. 3.  Improve your metabolism! Focus on becoming metabolically flexible.  This refers to your body’s ability to burn both fat and carbohydrates for energy. This is what your body should do in an ideal situation. It allows you to have energy, lose body fat easier and increase exercise capacity.Metabolically inflexible is the opposite (of course!). Your body is adapted to burn carbohydrates and unable to mobilize and use body fat. High carb, low fat diets tend to promote this effect.  Anytime blood sugar drops due to not eating for a few hours, your body carves carbs to raise your blood sugar. If you taken in too many high-sugar carbs, you’ll crave high-sugar carbs because sugar has an addictive quality, activating a sensation of pleasure in the brain.Solution:Avoid high-sugar carbs and change your focus from carbs to protein and healthy fats.  For normal-weight people, the ability to burn body fat can be increased simply by eating a higher fat, lower carb diet. But overweight people’s bodies don’t adapt so easily and obese people are actually metabolically inflexible and incapable of burning body fat. This can be changed—it’s not a permanent state—but changing diet doesn’t appear to adapt the body to do it. One way for overweight people to increase fat burning is to do strenuous exercise. Both intense sprint training and long endurance exercise act as a catalyst for the overweight to become more metabolically flexible. Strength training may also be effective. 4.  Improve Your Insulin Sensitivity Many overweight people often  insulin resistant, insulin doesn’t cut appetite, and you'll feel hungry after eating even a carb-fillled meal. Studies show that not only does an individual’s degree of insulin sensitivity predict hunger in the hours after eating, it also predicts the ability to lose body fat. The easiest way to improve insulin health is to exercise—strength training, aerobic exercise, and sprints all work. Eating a low-carb diet is well known for treating insulin resistance but being too low in carbs for too long (on a ketogenic diet, for example) can cause insulin resistance. Prevent this by including higher carb meals ever 5 to 7 days.TRAININGAre men and women different when it comes to fat loss? Yes, sort of.Women’s Metabolism Vs. Men’s MetabolismIf you are  a woman then you probably already know that women tend to be at a disadvantage when it comes to fat loss and muscle building.  Mostly because the majority of available advice is based on research done on men. Luckily there are some similarities to help us determine the best ways to train for fat loss.  Of course, exercise is essential for any one to lose fat. It is even more important for women because workouts teach the female body to increase the use of fat for energy.  Women tend to burn more glucose form carbs while at reast than men do. Men burn more fat at rest, but women burn more fat during exercise then men (yeah!). So if you are a woman who wants to lose body fat you must workout! Remember that metabolic flexibility? When women workout, they improve their body's ability to use fat for energy (metabolic flexibility). This, in turn, leads to improved blood sugar management and better fat loss!Women’s Training Techniques Vs. Men’sStudies have shown that women have an advantage in sprint training of being more endurance oriented.  When doing sprint interval training, women seem to get better fat loss results by using slightly longer ratios than men.  Scientists think this may be due to the fact that women rely more on aerobic energy pathways and deplete ATP more slowly than men. Plus, women recover faster, possibly due to higher estrogen levels. Your best bet for interval training would be longer yet moderate interval combinations such as 1 to 2 minute intervals at 80% to 90% of your max, with a 2:1 or 3:1 work-to-rest ratio.Examples of 2:1 or 3:1 work-to-rest ratiosA 2:1 work-to-rest ratio means that you work for twice as long as you recover.Elliptical trainer: Alternate 40 seconds at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with 20 seconds at a moderate intensity for a total of 25 to 30 minutes.Treadmill: Alternate three minutes of very fast walking (4 to 5 mph) with 90 seconds of medium paced walking (3.5 to 4 mph) for a total of 30 to 45 minutes.  3:1 Work-to-Rest Ratio A 3:1 work-to-rest ratio means that you work three times as long as the recovery.Treadmill: Alternate 15 minutes of running (5 to 6 mph, or 8 to 9.7 km/h) with five minutes of jogging (6 to 7 mph, or 9.7 to 11.3 km/h) for 30 to 45 minutes. (running is still not my favorite choice for women and fat loss, but if you must, choose intervals!)Elliptical trainer: Alternate nine minutes at a high intensity (as hard as you can work while still maintaining good form, posture, and control) with three minutes at a moderate intensity for 30 to 45 minutes.If you are new to intervals, you can change the work-to-rest ratio into a rest-to-work ratio.   For example, if working hard for two minutes with only one minute of recovery (2:1) is too much for you, simply flip it and use the ratio as a rest-to-work ratio instead—working for one minute and then recovering for two minutes (1:2). Does Recovery Differ in Men and Women?  Yes.Women actually recover quicker than men during strength training. Women can also tolerate shorter rest intervals.A study compared the effect of 1-, 2- or 3-minute rest intervals in an upper body workout with the goal of completing 10 reps per set in men and women. The women in the study were able to complete significantly more reps than men did, regardless of the rest interval used.If you’re not seeing the results you’d expect from your program, experiment with shorter rest intervals.  Keep in mind, if you are a beginner female there is some evidence that untrained women recover more slowly than men and may need longer recovery intervals until they gain base levels of strength and conditioning.This last part may apply to both genders, but I still think men have a better advantage!You Can’t Out-Train A Bad Diet!No training or workouts can overcome a poor diet!  Low energy, reduced metabolism and stymied fat loss all come with poor eating habits. If you eat refined foods in order to decrease fat intake and keep track of your calories, you will probably end up more hungry and missing nutrients.Focus on eating real, whole foods in the amounts of each macronutrient of fat, protein, and carbohydrates that your body needs.   With the right nutrition plan, your workouts will be stronger and more effective for fat loss.MOTIVATIONWhat motivates you? How do you push yourself to workout on the days you don't feel like it? Some tips on how to keep your motivation on the blah days!Please click the link here to take a short survey to help me continue making podcasts on topics you want to hear!Take a quick survey to let me know what you need most to get you in your best shape for this summer!Take the Summer Shape Up Survey, Click Here!Get all the most recent episodes on iTunes or download this episode here:Fit 224: Eliminate Carb Cravings Part 2, Differences in training for men and women, where's your motivation?

In this episode: Part three of eliminating cravings, what to do in the gym to crank your metabolism lose fat for women and men,  three easy steps to increase self confidence and self esteem.NUTRITIONPart three of ways to eliminate food cravings.#1 Fix Your Digestion (aka Gut!) to eliminate carb cravings.If your gut can't do its job properly, it increases carb cravings.Here's a few reasons why:Elevated or increased inflammation can cause carb cravings because when inflammation is elevated, your body becomes resistant to insulin’s message that you are satisfied and thus, makes you crave more food.Nutrient deficiencies are always a lead cause of cravings and even more so if your digestion doesn't work right.  If food is not being properly digested, how can you absorb the nutrients?  Carb cravings tend to be associated with deficiencies of the B vitamins, chromium, magnesium, and carnitine. Neurotransmitter function: Poor digestion (gut health) can alter neurotransmitter function and increase depression like symptoms.  These symptoms often lead to overeating carbs!  It's worse than the diet cycle and studies have even shown the viscous cycle! Depression or a low mood can lead people to consume high-sugar foods to elevate their mood and feel better.  But as we know, blood sugar drops and the cycle continues. How do you fix your digestion and gut health? First, you eliminate foods that you may be hypersensitive to such as dairy or gluten. Next, you can use a Probiotic Supplement. Ingesting high-powered Probiotic bacteria and eating lots of prebiotic foods can optimize your health.  A prebiotic is a special type of soluble fiber that is used mostly by the beneficial (good bacteria) as a fuel. These include onions, leeks, Jerusalem artichokes, asparagus, banana, and chicory root and are easy to add to your diet.#2  Control your stress to eliminate carb cravings.Stress does alot of damage to your body and can cause a definite increase in carb cravings. Carbohydrate foods supply your brain with serotonin which is synthesized from the amino acid tryptophan and makes you feel good. When stress hits you, Serotonin gets depleted. So, you crave carbs in order to refill that Serotonin. Add to that the fact that stress elevates cortisol levels. High cortisol levels actually reduce the desire for non-carb foods, making them less appetizing. Basically, you won't be craving fish with broccoli, but you will have a strong desire for cake, sweets and high carb foods.How do you control this craving? Stress management is vital to a healthy body! Everyone needs some form of stress release. It could be weight training, walking, Yoga, Meditation or some other form of mindset practices. Stress release has been found to have distinct effect on the body as it decreases cortisol.   Be sure you incorporate some stress release into your daily routine!#3  Sleep to eliminate carb cravings.Lack of sleep increases desire for yummy carbs.  Fatigue from lack of sleep also reduces your will power!  Studies show people feel more hungry and make poor food choice when they are tired.  This translates into eating as much as 300 extra calories a day! Insulin sensitivity and glucose tolerance plunge when you are sleep deprived. This, in turn, puts your body into fat storage mode and makes it difficult to get out of fat storage mode too!  #4  Be honest to eliminate carb cravings.You've heard it before-keep a food journal! You don't have to show it to anyone but yourself! Just be honest about everything you put in your mouth! When you review your food intake, don't beat yourself up or feel guilty. This is simply information to help you overcome your biological drive for carbs. Once you see the culprits, find low-glycemic carbs that are reasonable substitutes. Identify those foods that help reduce your cravings and which increase it.The last three episodes have armed you with many tactics to eliminate your carb cravings! One or more is bound to help you!  Be sure to comment here or on the Facebook Page which tip works for you! TRAININGWhat should you do in the gym to increase your metabolism and burn fat? Here are some tips that benefit both men and women looking to lose fat!#1  Train for Strength and Lift “Heavy” Deja vu, right?  Most people, especially women, who are lifting weights do not use ones that are heavy enough to produce any significant changes in body comp or strength. Amazing research found that when moderately-trained women were allowed to pick their weights, they used loads that were 30 percent lower than the lightest weight needed to produce any benefit. This means that the weights they chose were too light to build muscle, strength, or bone.  And thus, provide little to no benefits! Additionally, these light weights didn't challenge them to use any extra energy so minimal calories were burned.So how do you know which weight to use? I'll show you in the next tip! Just remember, ladies, that  if you lift heavy weights, your body will respond by becoming more lean and athletic. You’ll increase your self-confidence too!  #2 Use the right weights to see changesHow do you know what weight will give you changes in your body? You use the repetitions as a guide.  Based on your your “1RM,” which stands for “repetition maximum.” The weight at which you can do ONLY 10 reps is considered 75 percent of your 1RM, and 12 reps is 70 percent of your 1RM.Let's review an example:When training to lose body fat, you want to remain in the 8 to 12 repetition range for best results and complete from 4 to 8 sets.If you’re training for fat loss, you’ll generally want to be working in the 8 to 12 rep range for between 4 and 8 sets. This will lead to a lot of lactic acid being produced, which is associated with a big metabolic disturbance. So, if you are in the 10 to 12 rep range and you put 105 pounds on the squat bar, but find that you can do 13 or more reps, the weight needs to be increased. Likewise, if you can only perform 8 or 9 reps, your load is too heavy. Say, you finish up your training cycle and decide it’s time to build strength because you have the goal of squatting your body weight. You’ll want to work in the 3 to 5 rep range with a much heavier weight than your 105 pounds, say 130 pounds. #3: Have a Plan!Deja vu again!  You've heard me say this time and time again!Your body can adapt quickly, which means that to keep making progress, you have to change some aspect of your workouts regularly. This is known as periodization. Basically, have a plan!For example, if you’re training for strength, over the course of six weeks, you’d continually increase your weights at least every two weeks, even if only by one pound. When you plan and use periodization in your program you set goals for short and mid range for a specific period of time. It's best to plan out your workouts for at least four weeks, but you could do it for the whole year.  This way, every time you walk into the gym you know exactly what you need to do.Save time and stress by having a plan! You won't waste time repeating workouts or weights that your body has already adapted. This also helps in decreasing the chance of you skipping your workout.#4 Avoid Anything that Causes Excess Stress“Diets,” Cardio and Mental Stress are considered long-term stress. This is especially bad for the female body because it can mess up the female hormones. Reports suggest that when women restrict calories and do intense training such as sprints, they have a hard time losing body fat, especially in the long-term. The mega dose of physical "dieting" stress from low calories combined with overtraining increases cortisol. Progesterone, which is the hormonal precursor to testosterone and estrogen, is used to produce cortisol instead, leading to hormonal imbalances. This is what inhibits fat loss and make you feel blah.#5: Prioritize Sprints to Lose FatForget About Traditional “Cardio.” There are already too many reasons to stop depending on cardio for fat loss! Just don't severely restrict your calories at the same time! Need some reasons? Ok!It takes at least double the training time to burn the same amount of calories with cardio as with sprint training. Cardio doesn’t build lean muscle mass (and may cause you to lose muscle in the long run). Cardio  doesn’t produce much of an after burn, whereas interval training, such as sprints and weights makes your body burn more calories in the 24 hours after you exercise.  Cardio can lead to an elevation in the stress hormone cortisol, which leads to a worse body composition, whereas sprint training elevates hormones that build muscle and burn fat.Bottom line take away:To boost metabolism and burn body fat here's what to do:Your first priority for changing your body should be weight trainingSecondly, do some form of interval training such as sprints, “strongman” exercises like pushing a weighted sled, or circuit weight workouts that use zero rest between sets. Eat adequate protein, carbs, fats and calories! No severe restrtictions!Keep in mind, that these suggestions doesn’t mean you can’t go running, hiking, or biking for pleasure—exercise is good especially if you enjoy it! Just don’t make the mistake of trying to use cardio to tone your muscles and permanently boost your metabolism.MOTIVATION3 steps to better self confidence and self esteem! Where is your self confidence and self-esteem on a scale of 1 to 10? 1 = I have no self confidence10 =Over the top, I am very self confident.For example, 10 would be you go to the gym, work out with weights and don't notice (or care) if anyone else is there, (esp men, if you are a woman).Ask yourself a few questions:Does your confidence change for different activities? Is that your confidence in YOU or in your ability to do a skill? Self-confidence isn't an overnight acquisition. It takes dedication and desire to recognize you are a good person that is worthy of respect, love, and self-worth.Here are three simple steps to increase your confidence!Part 1: Fix Your Self TalkAcknowledge your emotions.Emotion Checklist: Look Briefly for the OriginPart 2: Recognize and acknowledge your successes.Identify and own your successes.Be a Victor.Be thankful.Help others.Accept compliments.Part 3: Forget your mistakesTalk about insecurities with trusted friends. Learn from your mistakes everyone makes mistakes, and hopefully they don't make the same mistake twice! Approach mistakes as learning experiences. Make them an asset rather than a failure! Get all the most recent episodes on iTunes or download this episode here: Fit 225: More Crab Craving Solutions, Burn Fat, Gain Self Confidence!

In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management! NUTRITIONHere's few high protein, healthy snacks that will have you saying:“I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super, shelf-stable salads. One cup has a whopping 22 grams of protein in just 300 calories! Not sure where to start? Try this recipe for lentil tabbouleh or this simple veggie and lentil mix.  Easy Oatmeal Raisin CookiesA quick and easy sweet snack recipe that's still healthy!  In a microwave-safe bowl (or large mug):  mix 1/4 cup oats, 1 teaspoon brown sugar, 1 tablespoon flour (of your choice), 1 egg white, 1/4 teaspoon vanilla extract, 1/4 teaspoon baking powder, 1 teaspoon cinnamon, and 1 tablespoon raisins. Flatten mixture into bottom of bowl and microwave on high for 45 seconds. Cool, pop it out of the bowl, and enjoy!Chocolate MilkDid you know that chocolate milk is actually a great source of high-quality protein?!(especially post-workout). Try keeping a single-serving, shelf-stable box in your gym bag or backpack for snack attack emergencies—just try to find one that’s also low in sugar!Single-serve cottage cheeseGreek yogurt may have some high protein versions, but a single-serving container of nonfat cottage cheese has 3 grams more protein than a typical serving of Greek yogurt and is just 110 calories. Plus, it gives you 125 milligrams of bone-building calcium. (Keep in mind, though, it runs high in sodium, supplying 20 to 30% of your daily quota.) Hard boiled eggAlthough eggs used to be considered a nutritional no-no due to their high cholesterol content, we know better than that today!  Most nutritionists now agree that eggs are a powerhouse breakfast or snack when enjoyed in moderation. In addition to protein, the humble egg gives you a hearty dose of vitamin D and vitamin B-12 for just 77 calories apiece. Best part: they're easy to take on the run—just remember to peel them before you go to make eating them on your commute a snap. Even better: some convenience and grocery stores sell hard boiled eggs in packages of two, so they're a snap to snatch up when traveling. Protein: 6 grams per egg! TRAININGHere's a few training myths that sound like they might be true, but aren't completely accurate!Myth #1: You need a Swiss Ball to build a stronger chest and shoulders.If your goal is strength and size you'll want to focus on good old fashioned bench exercises and presses in particular like chest press and shoulder press. You can get strength gains from a Stability Ballchest workout, but not as much as you would on a stable surface. The Stability Ball is great for variety, to work the chest and core simultaneously and help train some of the stabilizer muscles of the shoulder. Of course, when training chest on the Stability Ball, you 'll use less weight than on a bench, but you get t hose added benefits. That's why this myth has a tinge of truth, the Stability Ball is a great way to mix up (or cycle thru) your training, avoid boredom and train your chest and shoulders differently. It's always good to focus on bench versions for strength. For ab training don't expect your chest exercises to do it all. You'll get some action, but you'll still want to do your Stability Ball crunches to create the nice line of abdominals.Bottom line: mix it up, it's all good!Myth #2: Always work out with free weights.Free weights are certainly king of exercise, but occasionally,  machines can build muscle better.  For example, you may need to isolate specific muscles after an injury, or if your stabilizer muscles are too weak to perform a certain exercise, or if you are just too inexperienced to perform a free weight exercise and need help reinforcing the proper form. The majority of your training should be with free weights. Why? Because they allow a greater range of motion which enables your muscles and joints to stretch and strengthen through a greater range. Thus, keeping your joints more healthy. A newbie would begin on machines to learn proper form. Remember, machines mimic real world movements and free weight exercises too. A leg press can help you learn how to use your glutes and quads the way you would for a squat. The lat pulldown can help develop the muscles and motion for pullups. Machines have their place, but if you are a seasoned lifter, free weights are your best tools to build strength or burn fat.WHAT MYTHS DO YOU HEAR? Or should I say what fitness statements have you confused? Please email me or post on Facebook or message me on twitter!MOTIVATIONRealistic Time Management!Time always seems to be in high demand! Calendars on the computer and our phones are great if we use them! But there is some benefit in paper and pen planning! How often do you take that 10 minutes from your day to plan the rest of it? In this section I'll share with you some of the top tips I learned in time management!Tip #1: Be conscious of timeBe conscientious of amount of computer/TV/Internet/gaming time. Personally, I never get TV/internet gaming time. My internet time is always work or research. But I know even with that,Time spent browsing even if it is work related can be one of the biggest drains on productivity. How do you fix this? Become more aware of how much time you spend on computer and/or internet activities.By simply seeing how much time you spend doing something, you'll be able to change habits and reduce the time wasted. As always, awareness is half the battle! The next tips goes hand in hand with this one! Tip # 2: Set boundariesSet a time limit in which to complete a task. Setting a time constraint will force you to focus and be more efficient, even if you don't complete the task.I know there has been plenty of times when I have the mindset of “I’m going to be here until this is done,” and yet when I actually have to stop to go do something else, then return to the task at hand, it always goes faster and easier. The break gives your mind a chance to recharge and then apply itself better when you return.So, Instead of getting into a project and thinking,“I’m going to be here until this is done,”rethink that line to be,“I’m going to work on this for ____amount of time”.And then set a timer! Use your phone! Yup there are great timers that come with it! See the clock function! It may be difficult to pull away at first, but like any habit, with perfect practice it gets easier. After the first few times, your mind will recognize that the break does it good and helps it be more productive. You'll have faith that stopping is ok, beneficial and is going to make your task/project easier and faster to complete!Tip #3: Reset your brainDon't rush from one task to another. Leave a buffer-time between tasks. Take a few seconds for your brain to clear and reset itself for the next task at hand. This doesn't have to be a whole mediation process, just a brief walk around the room or outside will do. Having a drink of water and looking outside at nature can help your mind reset and be able to stay focused and motivated. Three Success Tip Summary:Evaluate and/or keep track of time spent that is unproductive. Set a time limit for certain tasks (and stick to the rules!) Leave a time between tasks for your mind to reset!As I say this, I realize that I am guilty of not doing the above “rules” most of the time.....so time for me to make some new habits! NEWSRetro, Vintage & Custom Jewelry at jewelryretro.comI am adding some of the custom jewelry that my daughter and I have designed to the website: jewelryretro.com. This is a site I set up for the retro and vintage jewelry that my mom had intended to add to her antique business before she passed away.Please be sure to forward the site to your friends who love all types of jewelry! There's still much to add for both retro, vintage, custom and motivational (as you've seen at the proshop) jewelry!What's the best web design?In case you ever wonder why the look of my sites changes semi frequently or more than others, it's because I really want to have one home page that provides easy to understand links to all my other sites. It's proving to be a challenging proposal!In the one sense, I'd like to see an icon, description and click through for the different sites, but on the other hand, I like a home page that has regular content changes (ie additions or rotating stories)...oh what to do!Here's what I want you to do: Send me your thoughts on whether you'd like to see one main page that has all my site links and info on them or if you'd rather see a main page that has regular content changes, more like a magazine website.You know the drill! Hit me up on Facebook or message me on twitter, by email or respond to any email I send you! Let me know your thoughts!Get all the most recent episodes on iTunes or download this episode here: Fit 226: Training Myths, Snacks, Realistic TimeAll past episodes can be found here at the fitgirlguide.blogspot.com website!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Here's a video jam packed with tips for you! First, you'll learn how to overcome the fear of looking like a dork in the gym!  Then, you'll get more  tips to look great and get a kick butt workout!Tip 1   Use iPod WorkoutsPut a trainer in your ear!Audio Workouts for Cardio, Weights and more!Get motivation for every rep!  Tip 2   Check the Placards on the machinesJust read!If it still makes no sense then skip it!Tip 3, 4, 5 Avoid these common mistakes!What NOT to do in the gym!Get more from each exerciseBest ways to do exercises such as: Leg Press, Triceps Pressdown, Cable Laterals and others.You know the drill! Hit me up on Facebook or message me on twitter, send me an email or respond to any email I send you! Let me know your thoughts!Get all the most recent episodes on iTunes or download this episode here: Fit 227 Video: How to overcome the fear of looking like a dork in the gym and mistakes to avoid!All past episodes can be found here at the fitgirlguide.blogspot.com website!

Easy “make and take” snacks, the power of stretch and time management for motivation.  A quick review of what is in store for the future!NUTRITIONSimple snacks for on the go! These help prevent cravings and control your appetite!Grape-and-Cheese Sticks  Sometimes presentation makes a difference! Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6 small pieces) and rinse 6 grapes. On 6 toothpicks, stack the grape and cheese, and enjoy! Just 1 ounce of sharp cheddar offers 8 grams of protein, and the contrast with sweet grapes is super sophisticated (and delicious).Mini cheeses or string cheese Protein: 6 to 8 grams per serving Personal packages of cheese like Mini Babybel wheels or Sargento sticks are great because they're individually wrapped for easy toss-in-your-purse portability. If you're trying to lose weight, choose one that says "part-skim." Good quality fats help you feel satisfied, avoid cravings and stay on track!Hummus Dippers Have a travel coffee mug lying around? Here's an easy, but unique on the go snack: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack. While on the subject of Hummus...... Hummus is Made from pureed chickpeas, tahini, and olive oil. It has a healthy mix of protein (5 grams) and fiber (4 grams) in a quarter-cup serving.  TRAININGThe power of stretch! Regular stretch training has a myriad of benefits such as:improved posture, injury prevention, increased range of motion, injury rehab and alleviation of chronic pain.Listen up girls! Most women carry stress in the upper back, neck area and shoulders. I can't tell you how many times I have to tell clients to drop their shoulders! Plus as women, face it, we tend to be top-front heavy, which causes rounded posture. Proper posture can give you a smaller waist and make you look pounds lighter! Just try it in the mirror. Slouch, you look round, then straighten by standing tall and pulling your shoulder blades back and down and see how your waistline is accentuated!Besides strengthening your back muscles as a priority, stretching the chest and shoulders can help straighten your posture. Stretching these muscles can prevent common shoulder injuries and even helps relieve aches and pains such as “tennis or golfer elbow” and other neck problems.Click here to download the stretch sheet! MOTIVATIONTime management tips to keep you motivated and productive!Tip #1 Give the task at hand your full focus. Using last weeks podcast tips (episode 226), you've set a time limit on the current task. You focus only on that, so close out all other browser windows, put your phone away, out of sight and on silent. Don't worry, you'll still hear the alarm or timer you have set on it! Find a quiet place to work, or listen to some music if that helps you. Concentrate on this one task. Put the blinders on. Nothing else should exist. Immerse yourself in it. When you truly focus without distractions, you'll get more done in less time with better quality.Tip #2 Get a jump start. We all get urge to procrastinate. The task may seem small and you'll eventually get it done, so why do it now? It's always better to get an early start. Get it off your mind and you'll put the check mark by that item and feel great! Productivity breeds more productivity. You complete a task, you feel good, confident, you want to complete another and so on. No matter how big or small the task, completion always brings with it gratification! Do it now (from podcast # 223 ) habits are the key to less stress, more productivity and better time management. Which means more time for you to spend on the things you want to do, like exercise. Decide firmly to do it.Tip #3 Don’t let insignificant details slow you down. I am very guilty of this one! I've been changing that by reminding myself  “Forget the details” and “Move on” I can spend and hour looking for the right shade of a color for the website, or the right word for a sentence when writing articles. The more I catch myself doing it and remind myself to stop and move on, the easier it gets! The perfectionist has the tendency to do this! It's better to continue on and then go back and revise. Just like that break (in podcast226, Tip #3), this allows your mind to become clear and see things from a fresh perspective. Plus, I've finally come to terms with the fact that no else will notice some of the nit picky things on which I am spending (wasting) time.Motivation and Productivity Summary:Tip #1 Give the task at hand your full focus. Tip #2 Get a jump start. Tip #3 Don’t let insignificant details slow you down. NOTES:Remember to click on the green link above to download stretch sheet!To be a webinar tester click here and we'll be in touch! Give me your feedback on Facebook.com/fitgirlusa  Get all the most recent episodes on iTunes or download this episode here: Fit 228: Snacks, Stretch Relief, Increase Personal Productivity

How to maintain your fitness or improve it during the holidays.  Do you know what is in your winter drinks?  How to get motivated when it's cold, dark and you're tired!Oops...in this episode I announce it as #234 when I meant #233!News: Blowout Sale at the ProShop!We are moving to an all digital format so we are dropping the price on DVD workouts.** [ This only applies to DVDs purchased via the ProShop, not valid on other online retailers.]**All our DVDs are 50% off!Plus a few other items are on sale, check it out!If you'd like to save another 20% off, be sure you have signed up for the VIP list or newsletters, as we will be sending out coupon codes soon!Want a free gift?A big thanks to all those who responded to my email with their questions, struggles and suggestions.  You'll be receiving your charms soon!When I use yours in the podcast, I'll send you the IAmStrongAndPowerful.com Charm combo with lobster claw clasp that you can hook to a necklace, your purse or keychain. Speaking of gifts.... If you need unique gift ideas check out: TotallyUniqueGifts.com for one of a kind items!NUTRITIONWatch your drink calories during the holidays! We all like our special beverages, just be sure to balance it with consistent exercise and good eating habits.The most popular holiday drink at Starbucks in November and December is the peppermint mocha. Here's the stats on that and a few other holiday time drinks:Peppermint mocha  16-ounce serving is 470 calories and 22 grams of fat (including 13 grams of saturated fat).  A better alternative would be a smaller one, a 12-ounce and order it with nonfat milk and no whipped cream. That drops the calories in half: 220 calories and 2 grams of fat (none of which are saturated).Pumpkin Spice Latte (coffeehouse) made with pumpkin spice flavors, espresso, steamed milk, and whipped cream. Per 16-ounce serving: 410 calories 51 g carbohydrate 17 g fat 10 g saturated fat 55 mg  Margarita-not my first idea of a holiday drink, but it is lower in calories than some! Made with limeade, tequila, triple sec, and ice it has per 9 ounce serving( not including ice): 408 calories 25 g carbohydrate 0 g fat 0 g saturated fat 0 mg White Russian, made with vodka, coffee liqueur, and 1 1/2 ounces liquid light whipping cream. Per serving: 355 calories (or 286 if you use half-and-half instead of whipping cream) 14 g carbohydrate 13 g fat (5 if using half-and-half) 8 g saturated fat (3 if using half-and-half)Eggnog (regular store-bought, not including any added liquor) Per 1-cup serving: 350 calories 34 g carbohydrate 19 g fat 11 g saturated fat 149 mgHot Chocolate (coffeehouse), made with steamed milk, mocha syrup, vanilla syrup, and whipped cream) Per 12-ounce serving: 320 calories 38 g carbohydrate 16 g fat 9 g saturated fat What's your favorite holiday drink? Check in at my facebook page and tell me!MOTIVATIONListen to the podcast to find out what to do to get yourself motivated to workout when you are tired from a long work day or you find it's too cold and dark to get out of bed!If you'd like to see more written for each subject, let me know via email or my Facebook page!TRAININGThere are many different version of the 12 days of fitness, so I thought I'd do one for you too!Click below to download the 12 Days of Fitness Log and see how you do! Day one is December 20. The 12 days from Dec 20-31 is when most people fall off the exercise wagon, so these little fitness focuses should help you stay on track!12 DAYS OF FITNESS DOWNLOAD. Get all the most recent episodes on iTunes or download this episode here: Fit 233 Holiday Fitness, Drinking Calories, Get Motivated   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Resolutions, training changes and motivation for the New Year!New Year Survey (of course!)  Click here to take it! Year in review, how did you do?  Did you actually write resolutions or goals last year? If you did can you find them?Did you write them in your calendar, fitness log, on a Facebook post or what?Here's another question....Have you had the same resolution each year?Maybe its time to change your focus to ... resolutions that have nothing to do with your body, weight or training. Here's a few suggestions:learn something newhelp someoneget organizedclean out closetbreak a bad habit Put your goals or resolutions out there for all of us to keep you accountable! Post one on Facebook or Twitter or send an email to your closest friend or me!!MOTIVATIONFor the New Year, ask yourself...“Why am I training?”Are you training for a competition, for health, for looks, for what? It's extremely important to answer your “why” question honestly!You may find that your “why” changes every few months. For example, in the Fall/Winter, your “why am I training?” might be answered with, “I want to maintain my metabolism and progress through the holidays.” In the Spring, it might be “ I want to get tighter for bathing suit season. In the Summer, it might be, “I want to enjoy outdoor activities like water skiing and mountain biking as my workouts.” I use Cycles when creating an exercise program. Cycles are a period of time that you use an exercise routine before you change it.  Your exercise routine is only good for as long as it takes your body to adapt to it. Your question could also be “Why am I training this Cycle?”Exercise Cycle time for various fitness levels:Beginner Cycles:  4-6 weeksIntermediate Cycles: 3-4 weeksAdvanced Cycles:  2-4 weeksSome examples of why you may be training this cycle, or what to focus on in this current cycle would be:Get stronger in my compound lifts such as squats, bench press and deadlifts Eat scheduled mealsBe consistent with workoutsCommit to training calves two times a weekThese Cycles are what I use with myself, my clients and on Clubfit as well as QFC (QuickFitClub).The Clubfit cycles are four (4) weeks.  Most of the workouts can be done at the gym or home, and you have printable workout logs that have photos of the exercises and a place to record your weights.QFC (QuickFitClub) has cycles of 2-4 weeks. These are video workouts that you follow at home. Usually these workouts are shorter than your average gym workout.Speaking of  QFC (QuickFitClub), I thought it was ready to launch, but I am not thrilled with the latest production.  The workouts are solid, but I'm picky on the background, the music, me etc.  and am not over the top thrilled. Which makes me ponder the following question...... Which is more important to you:A solid, effective workout         ORA pretty set with nice musicTell me and Leave your thoughts in the comments below or on the QFC (QuickFitClub) website!TRAININGHow often do you change your training program?Do you really think that the same exercises over and over will change your body?Do you fall for the advertising that tells you legs lifts for 3 minutes a day will get you a flat tummy? (I swear I just saw this link on twitter!) What are your personal thoughts on the right training program?My philosophy is that getting in shape isn't hard, doesn't require hours of exercise or grueling diets, it just requires you do the right exercises,  the right way.And yes, that means weight training should be your priority over cardio. Face it, cardio you can do anywhere, any time, but weights, and more specifically, progressively heavier weights, are not so easy to do anywhere.Weight training and the strength it develops when done correctly are the keys to weight control, weight management and basically eating what you want without worrying about weight gain!!I know this for a fact because I have lived this and the women that have taken my advice and my clients have too! They realize how wrong they were in the past to focus purely on cardio.You'll find that Clubfit as well as QFC (QuickFitClub) workouts focus on weight training.  They also use a workout tempo that provides cardio and fat burning while you strengthen and tone!I'll never understand those who say they want to "lose the weight, then tone."  Why take twice as long when you can do both at the same time and get to your goal faster!! Really!? Someone tell me why people still think this way!!!!NUTRITIONLittle changes add up! Here are some swaps to replace sugar:apple sauce stevia sweetener vanilla extract (or other: check maple or almond extract) honey maple syrup Remember: here's what I want you to do!Share your resolutions from last year and / or this year with me via comments, email or social media! Let me help you stay accountable and reach your goals this year!Get all the most recent episodes on iTunes or download this episode here: Fit: 234 Resolutions, Change Your Training and What's Your Motivation for the New Year   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Lack of motivation is the number one reason most people stop exercising. Don't fall victim to the motivation zappers! Your workout cycles for the next 12 weeks! The secret weapon to changing your body! It's a new year, but are you still making the same old nutrition mistakes that ruin your metabolism?  Find out what you need to do to boost your metabolism permanently! All of this in episode #235!First of all, a quick refresher from last week's podcast:Did you write your WHY for working out? How about your program? Did you figure out your cycles of routines for the next month or two? What about your diet? Any little changes you can make or already have made? Let me know how you are using the info from the podcast! Via Facebook, Twitter or email! MOTIVATIONDigging deeper into the subject of motivation and knowing your WHY for training. We need to identify the problem that zaps your motivation.  Why is lack of motivation such a huge problem for so many people?  Not just for working out but in others areas of life too.When you say “I'm not motivated” do you really mean, “This isn't very important to me.” or do you mean, “I have no clue how to achieve this goal so why start?” both interpretations can cause you to not take action. Yet those same two reasons are very easily overcome.#1-if you’re not motivated because that activity really isn't that important o you, not your priority, then change it. Find something you enjoy, I'll be you'll be motivated for that, right?#2 is even easier to solve. If you’re not motivated and really mean, “I have no clue how to achieve this goal so why start?” Get help! Whether its a trainer, a friend or the internet, these are ways to learn what and how to do something!What does all this mean? Well, it means that most likely, lack of motivation is an excuse!Let's be honest, you'll NEVER be motivated all of the time. So stop using it as an excuse! Don’t rely on motivation to take action! You can't “find” motivation, you can't “get” motivation by going to a store. The only way for you to have motivation is to know what you want most and WHY!When you don't feel like getting up in the morning your reason WHY gives you the kick in the butt to get moving.when you want to go crazy at a dessert buffet, its your WHY reason that reminds you what is important, your health.I've had alot of questions about how to use your WHY and mindset to stay motivated.  I know it's a lot easier to work on your training and eating, but your mindset is what its all about!Let's call this "PART 2" or  How to go deeper than the surface goal to find your true WHY. You may have a goal “to get in shape,” or, “ to lose 10 pounds,” but those are NOT the true deep WHY. You have to look deep inside your self and answer the question, “WHY do I want to achieve this?”For example, a true deep WHY could be “I want to have a healthy heart to avoid the heart disease that killed my father.” Or, “I want to be able to keep up with my kids on bike rides.”WHY do you want to lose weight? Take the time to write down and list all the reasons. Examplesto feel betterclothes fit betternot be embarrassed about how I lookbe more active with my familyincrease my self worth and self confidenceimprove my heart healthavoid diabetescontrol my blood pressurelive a better quality lifeWHY do you want to “get in shape”? Again, list all the reasons.I want to feel strong.I want to be able to carry my groceries without puffing. I want to feel good.I need to take care of myself  If you need help finding your true deep WHY, contact me to schedule a power session.TRAININGIf you're getting back into the swing after the holiday layoffs, now is a great time to focus on cycles of routines for the next few months. For example: If you were inconsistent during the holidays, I'd suggest you return to workouts for a “renewal” cycle. This would be a 3-4 cycle of workouts done 3x a week. This routine would focus on the full body plus a little cardio for about a 45 minute to no more than 60 minute workout.I'll lay it all out for you!Exercises:Squats or leg press Pulldown chest press rotator cuff bicep/tricep calve/ab cardio 20 min after workoutYour outline would look like this:A light warm up of 3-5 minutes cardio and light stretches, remember to stretch btwn sets (rather than sit there and rest)...well you are resting while you stretch, sorta.... The first three exercises you'd do 3 sets. One as a warm up (lighter) then 2 more at a working weight for 10 reps. That's a weight that challenges you the last few reps but doesn't kill you. (time enough for that later). You can do these superset style or straight set. The next three, do 2 sets per exercise, 10 reps and superset.Cardio (not killer) 20 minutes moderate pace. If you need a refresher on the exercises visit the Exercise Library at Fitnessmakeover.com or Fitnessmakeover.com/muscle.You may notice that there is no direct shoulder work because your shoulders get way too much wear and tear. We focus on rotator cuff and shoulder stability exercises as you get back into working out consistently.Realistically, you'd be doing 15 sets plus 5-8 minute warm up and 20 cardio = 45-60 minutes depending on how much you rest, whether you do supersets or not.Your goal this cycle is to be consistent, get your muscles back into action without strain or severe soreness. You are conditioning your muscles/body for the upcoming cycles. You are not going for maximum weight during this cycle! After you complete this cycle, your next one would focus on strength for 3-6 weeks. After that the cycle would be recovery type workouts for 2 weeks then on to the next conditioning/toning/metabolism boost cycles.Your plan for the few months would layout like this:Renewal avg 2 weeksStrength (metabolism boost) avg 3-4 weeksRecovery/replenish/revive avg 2 weeksCondition/tone avg 3-4 weeksThis all equals about 12 weeks with  each cycle being anywhere from 2-6 weeks depending on your fitness experience, level and workout history. Beginners are on the longer end of the spectrum while consistent exercisers will do each cycle for less time, on the lower end of the time frame.This is one of the structures I use for Fitness Makeover programs. If you like gym workouts and want to print your log,  and go, then you'd love Clubfit. Check it out at FitnessMakeover.com/Clubfit NUTRITIONNew Year, Same Mistakes?!Don't fall victim to the same mistakes!  Eat to lose! Eating several smaller meals throughout the day keeps the body nourished with a continual in flux of nutrients. Energy levels remain high and the brain alert due to the consistent fueling of the body. Eating the right foods can actually increase the metabolism! Smaller meals spread out between 3-4 hours daily helps the body let go of stored fat more easily. Your body should expect food frequently and not be starving.When the body goes without food for more than 6 hours it hits starvation mode and will hold on to fat for long term energy and use protein stores (muscle tissue) for current energy needs. This is very damaging to the metabolism since muscle tissue is metabolically active while fat tissue is not. This means if you lose muscle your metabolism slows down.Ever wonder why people drop pounds quickly only to regain more after they stop the “diet” they are on? Here’s the reason: Muscle weighs more than fat, but is deemed non-essential by our body. Fat is deemed essential by the body because it is a source of long term food for times of famine. Of course, we think the opposite!Unfortunately, the body was programmed in cave man days when finding food was not so easy! Back then, food was not readily available. There were no drive-thrus or grocery stores, so the body learned to adapt to inconsistent feeding by holding onto fat in case hunting and food finding was unsuccessful.During rapid weight loss, the body reverts to its caveman plan and dumps muscle to save itself. Muscle weighs more than fat, so it appears that one has lost many pounds on the scale.However, since muscle equals your metabolism, any lost will lower your metabolism. A lower metabolism will make weight regain easy! Then the circle of diet continues!No wonder so many people struggle with their weight when they only use the scale for tracking progress. The scale is not a good indicator of fat loss! Measurements and the way your clothes fit are much more accurate indicators of fat loss and metabolism changes.Our goal is to change the body fat ratio to have more lean muscle tissue than fat tissue. When this is accomplished, the metabolism is increased and the body can maintain more easily its shape, despite imperfect foods entering into it from time to time.This marks the end of the vicious diet circle cycle! This is called having your cake and eating it too! Yes, you can eat “bad” foods and maintain your figure if you stick to the main principles of this program. Of course, you would not eat these foods daily, but you can enjoy them occasionally guilt free.Now you can see that losing lean tissue is counterproductive to fitness goals, especially weight loss, and we must do all we can to keep and even increase lean tissue! Keep in mind that increasing muscle does not mean “bulking up”. On the contrary, lean tissue takes up less space than fat tissue and is not hugely visible to the naked eye. So the body can end up heavier but smaller. So who cares what the scale says as long as we are smaller and look better!New Year Survey Click here to take it! 50% OFF SALE! All DVD Workouts at the ProShop are 50% off!!Offer valid only at the FitnessMakeover ProShop.Get all the most recent episodes on iTunes or download this episode here: Fit 235: Key to Motivation, Nutrition Mistakes, New Workouts   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

How to identify your limiting beliefs, the importance of having a food scale for effective nutrition and why most people are doing abdominal training wrong!NUTRITIONDid you do the poll? Look on the right aide bar on the fitgirlguide.blogspot.com page and give your opinion! The Food Scale  do you have one? Do you use one? I have for along time! Here's a link to the one similar to the one I use now and love! FYI-Mine is older, this version is much better and less expensive! Why use a Food Scale?   Well, not so much to limit what  you eat, but to make sure you are getting enough nutrients! Don't know what a Food Scaleis? It's an easy way to get an accurate measurement of your food and thus your nutrients [Proteins, Fats, and Carbs]. Most basic scales will give you your food in grams and ounces, use this info with nutritional information and you can be more exact on your calories as well as your Protein, Fat, and Carb intake to make faster progress. Part 1: Choosing a  Food Scale Here's a few hints at choosing a scaleselect a scale that has numbers you can easily readis within your budget has a bowl or cup for holding food or a platform that will hold one is easy to maintain Part 2: How to Use a Food ScaleHelpful hints when using your scale. These may seem obvious to you, but I have had clients skip a few steps and get completely messed up meals!Read the manual ...seriously! Do it! Zero out your scale. Weigh the bowl or container you will use to measure or store the food you're weighing. Depending on the type of food scale you have, you may You need to know the weight of the container in order to subtract it from the number the scale registers when you add food to it. The answer will give you the actual weight of your food. Some scales that come with a “tare” button to zero out when bowl is on platform bf placing food in bowl to measure (My scale has this feature and I love it! Makes life much easier!) Place the food portion in the center of the bowl or scale A  Food Scale is a great way to keep yourself honest and your intake accurate. I always find that I overestimate the chicken and under estimate the veggies! A food scale also helps you learn portion control and portion size and keeps you from eating more (or less) than you planned!MOTIVATIONFrom the last episode, did you do your homework?  Have you been listening to your thoughts and taking note of negative or non supportive thoughts or self talk? Have you been able to discover any of your limiting beliefs?There are several other techniques to help you identify your limiting beliefs. I'll teach you one of them. It's a simple series of questions.Method 1 to discover one of your limiting beliefs right now ask yourself:What is a goal I have? Why haven’t I reached it yet? Example 1-I need money to start a business but don’t have extra to risk. Now ask yourself the following series of questions.Question 1. Is this belief true?Most of the time, your initial thought will be ‘yes – of course it’s true.’Answer: Yes, I need money to start a business but don’t have extra to riskQuestion 2. Is this belief beyond a shadow of a doubt true? Is it possible there is at least one person on the planet that could prove this wrong?Answer: Yes, there are loads of stories of people who have built businesses entirely from scratch… starting with no money.Question 3. How does this belief make you feel?Answer: When I think about this belief, I feel trapped, helpless and sad. I feel like I can’t get anything started because I don’t have any money to risk. And if I risk it and fail, I’ll be in a worse position than before.Question 4. What is the opposite of this belief?Answer: I don’t need money to start a business if I am resourceful enough. And actually… not having money forces me to only focus on the high value revenue generating activities. So it forces me to be a better business person when I’m starting.Question 5.  How does that opposite belief make you feel?Answer: I feel excited, light, and free to move forward again. I feel re-energized and determined to be resourceful and make something happen.Can you feel the difference in beliefs? One belief will cause you to be stuck, likely procrastinating day in and day out. While the other energizes you to push forward and take action.Let's do another example with the same questions, but in regards to weight loss and health.Example 2 (I hear this alot!!!) -I want to get in shape but no matter what I do (I've tried everything) I can't lose weight.Now let's apply the series of questions.Question 1. Is this belief True?Question 2. Is this belief beyond a shadow of a doubt true? Is it possible there is at least one person on the planet that could prove this wrong?Question 3. How does this belief make you feel?Question 4. What would the opposite of this belief be?Question 5. How does that opposite belief make you feel?Along the lines of the “no matter what I do “ is “I’ve tried everything” to lose weight. I get this a lot from everyone ....new clients, to the person I just met! This is a self-fulfilling prophecy because you are essentially waving the white flag before you even allow yourself to succeed. Many people talk about the fear of failure but the fear of success is just as limiting, if not more.Here's how the conversation usually goes:“You’ve tried everything?” I ask.“Everything,” they reply.“What were the last hundred things you tried?”  I ask.“Well,” they admit, “I haven’t actually tried a hundred things.”“Ok, then what were the last twenty-five things you did?” “I haven’t tried twenty-five things, really, either,” they say.“So how many things have you actually tried?”“Well, maybe five or six.”Aha! The limiting belief tells them to not try. This is also call globalizing. Details on that are in the Mindset Makeover book. When it comes to being healthy and fit, there's an abundance of limiting beliefs that keep people from ever reaching their goals! I’ve heard them all, and I understand them.The above conversation covered the first two questions: 1. Is this belief True? No, she hadn't tried everything2. Is this belief beyond a shadow of a doubt true? Again, No, she hadn't tried everything Is it possible there is at least one person on the planet that could prove this wrong? Yes, many have used more than 5-6 techniques before getting the weight off.3. How does this belief make you feel? When I think about this belief, I feel trapped, helpless and sad. I feel like I can’t lose any weight because I don’t have success when I try. And if I risk it and fail, I’ll be in a worse position mentally and physically than before.4. What would the opposite of this belief be?Answer : I can give my full effort to following an exercise and healthy eating plan that is successful. Many other people have succeeded and I can too!5. How does that opposite belief make you feel?Answer: I feel empowered, strong, excited, and able to focus on my goal. I feel re-energized [about my goal] and determined to be resourceful and make it happen.Yes it takes some serious deep thought and introspection to do these limiting belief exercises. It's well worth the few minutes that it takes to get a lifetime of corrected thinking. If you have trouble working through these, get the help of a friend. Likely they too have some limiting belief that they need to uncover. The support and insight will help both of you. Of course you can also schedule a Power Makeover session with me to get on track even faster, visit CoachKira.com.TRAININGNow that we’ve dispelled several popular myths and clarified some important issues about abdominal exercises, let’s verify some of the most effective means of training these muscles. Perhaps one of the most common and important questions asked about abdominal training is“How high up should you go in a crunch?” Research* suggests that the abdominals flex the spinal column for about the first 30 to 45 degrees of movement which is approximately equivalent to lifting your shoulder blades off the ground.  Beyond 30 degrees, the powerful hip flexors begin to take charge of the movement.  Also discovered in research is that bent knee, feet supported sit-ups may cause lumbar stress which could lead to harmful effects on the lumbar discs.Several studies** indicate that supine crunches, with bent knees and unsupported legs, maximize abdominal activity and minimize hip flexor activity Since the effectiveness of the abdominal exercises is within this small range of motion (30 - 45 degrees), more repetitions and exercises may have to be performed to appropriately challenge these muscles.Should I “suck in or pull in the abdominals when doing crunches? The rectus abdominis is actually slightly rounded in its relaxed state. The effectiveness of the abdominal exercises is within this small range of motion (30 - 45 degrees), more repetitions and exercises may have to be performed to appropriately challenge these muscles.Should I “suck in or pull in the in while in a supine position with bent knees, may be an effective means of helping to bring your rib cage and pelvis towards one another, maximizing the effect of the crunch.I usually tell my clients to visualize your abdominals like an accordion. Pulling the abdominals in (belly button pressed into the spine) also helps some people flatten their lower back against the floor.Breathing:  Exhale during the lifting phase, as this aids the contraction of the abdominals. Research*** has shown, there is increased muscle EMG activity in the abdominal muscles with more pronounced exhalations.Resistance and abdominal training.The most important thing is to make sure you are doing your abdominal exercises with correct form. Always focus on body position and movement proficiency.  Do the exercises slowly, with control. Focus more on the abdominal movement, trying to accentuate each contraction. In other words, “make every repetition count.” Try adding light weights (2 to 4 lb)only when you feel you really need that additional challenge.*(Laban, Raptou, & Johnson, 1965; Plowman, 1992; Rasch & Burke, 1978; Ricci, Marchetti, & Figura, 1981).  **(Godgrey, Kindig, & Windell, 1977; Guimaraes et al., 1991; Libetz & Gutin, 1970; Walters & Partridge, 1957).***(Partridge & Walters, 1959)Get all the most recent episodes on iTunes or download this episode here: Fit 237: Abdominal Exercise Techniques, Food Scales, Identifying Beliefs   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Three exercises that are a waste of your time, supplements that help eliminate carb cravings, and the best workouts for tone and fat loss in the gym, plus updates. All in this episode!IMPORTANT:In order to get podcasts out regularly, I need your feedback! Email, Comment, Social Media let me know!On the blog full text or outline? Do you visit the blog or read the podcast on the blog? Comment on this post (or via social media) if you read the full text or if an outline of the podcast would suffice on the blog? One topic more details vs more topics less details.  Would you like one topic podcasts with more detail and research or keep the same current format of three topics, but with less detail? FYIRecent problems with the Allinoneworkout.com site have been fixed! It is now mobile friendly!NUTRITIONSupplements that Eliminate Carbohydrate CravingsThere's no Quick fix for anything especially getting in shape, but there are many supplements that can help you manage your food cravings. Here's two:Glutamine Glutamine not only helps with carvings but is also essential in recovery from workouts. Its definitely a must have if you are training hard, under stress and have carb cravings! How does it help control carb cravings? It actually works more through your mind and brain than stomach!Glutamine is used as an energy source by your brain. It can helps by eliminate obsessive thoughts about food, and lower your desire for carbs when you're in a bad mood. Glutamine has a calming effect especially in compulsive personality types. It's often used for addiction treatment. But remember, there are many other benefits of Glutamine than just these!How much is needed? Of course, the right dose depends on your body and history, but, usually 1 to 2 grams of glutamine in water before meals can help reduce carb intake. If you tend to crave sweets all the time, try mixing 2 to 10 grams of glutamine with coconut oil or heavy cream to combat temptation.Acetyl-L-CarnitineCarnitine is often used to help with weight loss because Low carnitine levels can effect your ability to burn fat. Ike glutamine, Carnitine is an amino acid. Its main function is to transport fats into the cells to be used for energy in your body. You can see that with low carnitine levels, you'll be slow to burn fat and your energy levels will drop. Yes, you can get carnitine from foods. But you may have to supplement depending on how much carnitine rich foods you consume each day. For example: Beef has the highest content of carnitine—4-ounces of ground beef supplies about 90 mg. A cup of whole milk supplies 8 mg of carnitine, and chicken and fish provide even less.Most likely you'll need to add 500 to 2,000 mg/day, in a supplement form.Keep in mind that these supplements have many other benefits beyond what is discussed here. Be sure to do some of your own research and/or talk with your doctor before adding new supplements to your dietTRAININGThree exercises that are a waste of time.... and you're probably still doing! Chances are, you've done (or still do) some of the exercises. And have heard me talk about them before! It's time to STOP, just stop doing these!DON'T SO IT!  Inner/Outer Thigh Machines ie the Abduction/Adduction Machines: In the case of injury rehab, muscular imbalance and a few other issues, this machine can be helpful. But as a method to lose weight and tone the legs, forget it!Women seem to gravitate towards these machines, to work their trouble thigh areas. I've said it a million times before YOU CANNOT SPOT REDUCE!  You cannot eliminate fat from a targeted area of the bodyIn addition to not reducing the fat on your thighs, this exercise is considered an "isolation movement," making it even less effective for weight loss.  Working small bodyparts doesn't expend as much energy or calories as larger ones. In other words, less calorie burn and minimal impact on your metabolism = no results!Stick to compound movements (such as squats and lunges) if you want to improve your legs. These moves burn more calories and have greater impact on your metabolism! If you find them difficult...there's a reason! They work! Now, go squat!DON'T DO IT! Behind the Neck/Head Exercises: Lat Pull-Downs and Shoulder press behind the neckA few don't go by when I see someone doing these.  Sure, maybe a few people have shoulder joints mobile enough to keep their spine straight during this exercise and not injure their rotator cuff system. But the rest of us...it's just not worth it!! Front pulldowns, to your upper chest or collarbone are more effective, target the back muscles better and are much safer on your shoulders.DON'T DO IT! Abdominal Crunch Machines:It may seem like a good idea, but in reality there are far better choices! You may think y9ou are isolating when using a machine for abs, but you are actually using your arms and legs more!  Face it, your abs never work alone! You're much better off letting the core do its own work and sticking to some solid exercises (as long as done correctly) such as V-ups, Reverse Crunches and Hanging Leg Raises and of course the stability ball crunch.MOTVATIONWhat is ClubFit and how will it motivate me?ClubFit is great if your workouts are mainly in the gym. Sure the workouts can be done at home too, however going to the gym with a plan and a log can make your workouts more effective in less time! Check out the ClubFit guides and take the tour for full info!The best workouts to tone and burn fat are larger body part, compound movements along with supersets and consistency! The ClubFit workouts are just that! These are the workouts I used with clients who lost anywhere from 10 pounds to 10 inches in the first month! Yes, without any changes to their eating!If you need to boost your metabolism permanently for weight loss and weight maintenance and are lost in the gym or just need a plan to follow, then Clubfit is for you!There are two memberships:Gold: For intermediate and advanced exercisers. New workouts every 2 weeks, video guides, workout log and a free downloadable iPod-PT session! That's like working out with me in your earphones!Silver: For beginner and intermediate exercises. New workouts each month.Both have checkins and  ton of fitness tools such as diet info, goal setting sheets and more!Get all the most recent episodes on iTunes or download this episode here: Fit 238: Supplements to Eliminate Carb Cravings, Useless Exercises, ClubFit Motivation Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Nutrition and training fact vs fiction, how to stay motivated by taking control of your time and life! Plus: Updates:Strong and Powerful on YouYube and new websiteQuickFit Club to reopen July 1: Be sure you're on our newsletter list to get a preview! New YouTube V-log starting on GetFitTVNUTRITIONFact: Overeating regularly can make you gain fat. Sure, eating more calories than you burn can make you fat. However, this is not a very useful statement when we consider factors that effect how food is used by the body. Things such as insulin sensitivity, the thermogetic effects of foods, and various factors that influence your resting energy expenditure.Here comes the lie associated with that statement: Lie: All calories are equal when it comes to weight loss. All calories are NOT the same! It does matter what you eat regardless of the amount of calories! Why is "calories are all equal" a false statement?1) Various factors affect the number of calories you burn each day:Working at a standing desk versus sittingDoing a HIT weight workout with short rest periods versus a traditional strength workout with long rest periodsFood metabolism: The body uses different amounts of calories to break down protein, fat, and carbohydrates. The body processes certain types of fat differently. This is why "healthy" fats don't make you fat, but can help you lose fat. All calories are not equal when it comes to fat loss! TRAININGMore fact vs fiction:Fact: Resistance training is great for health and body composition.Absolutely! There’s no downside to lifting weights! Strong muscles, better insulin health, more mobility, improvements in the health of the heart, lung, and bones.  Lie: Training with lite weights is just as good for building muscle as heavy load training. No way!  Recent research shows that in untrained people, lifting light weights to failure will build the same amount of muscle as heavy weights. BUT, after 6 months, the trainees need to increase the weights to continue making progress. Best results come from a well  planned, progressive program, that increases resistance to gain strength and benefits!  MOTIVATIONA few tips to take control of your time and life!Many of us have developed negative thinking patterns because we become frustrated by our challenges and experience frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward. Practicing positive thinking allows you to focus on your strengths and accomplishments, which increases happiness and motivation. This, in turn, allows you to spend more time making progress, and less time feeling down and stuck.The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns: Look for the Proof Instead of Making Assumptions A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member's bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don't waste time worrying that you did something wrong unless you have proof that there is something to worry about.Refrain from Using Absolutes Have you ever told a partner "You're ALWAYS late!" or complained to a friend "You NEVER call me!"? Thinking and speaking in absolutes like 'always' and 'never' makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.Detach From Negative Thoughts Your thoughts can't hold any power over you if you don't judge them. If you notice yourself having a negative thought, detach from it, think about it, but don't follow it!  Get all the most recent episodes on iTunes or download this episode here: Fit 240: Nutrition & Training Facts vs Fiction, How to stay motivated by taking control of your time and life! Amazon.com Widgets Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com. Contact me for private coaching at CoachKira.com.

QuickFit Club is back up with new workouts and ready for a new you!A note about QuickFit Club sign ups....we are still in the beta stage, so all memberships are trial basis, 30 days, but realistically probably longer (60 days) to get all the bugs out before it goes 100% members only.If you already had a trial membership, you'll be able to sign in with your previous name (or email) and password combo, but you won't be able to access "member" content because you will need to "renew" by selecting the trial membership (yes, again, but this enables you to maintain your previous login name). Once done, you can access member home and all the workouts.Note: you may have to clear history or cache to refresh the new Quickfit Club site! NEW!  You'll also find QuickFit Tips Videos on the site as well as the GetFitTV Youtube channel!  While on Youtube, check out the StrongandPowerfulNow channel that supports the new StrongandPowerful site and campaigns. Be sure to like and subscribe to both!TRAINING:  Fact VS Fiction!Fact: Squats are an excellent exercise.Everyone does a form of squat multiple times a day! Sitting in a chair, on a toilet, standing up from both, those are all squats! You work the whole body when doing squats whether you go low or not. Studies confirm squatting has major functional benefits: better mobility, faster walking speed, bone strength, stronger core, and in sports: faster running speed and greater vertical jump.Lie: Squats are dangerous and will damage the knees and spine. Lie! Squats are not dangerous if you do them correctly. Remember, you actually do them everyday already! Squatting is a natural motion performed by our ancestors on a regular basis. Again studies back this up and show squats can strengthen the entire thigh and hip areas and can help prevent knee pain and dysfunction.Depending on your fitness history and training level, you may need to start with variations.  Your goal would be to go as low as possible with correct form. Proper form means that your heel stay on the ground the entire time! Get a trainer to help check if your form is optimal.Fact: Sitting all day is extremely bad for you.Research showed that people who sit for more than 6 hours a day have greater risk of kidney disease, cancer, diabetes, heart disease, and premature death. So take a break, get up and walk around!Lie: Regular workouts counter the damages of sitting all day. Nope, not true! Research shows two key points when it comes to sedentary jobs: 1) "Within a population that exercises at a vigorous intensity a few days a week, the amount of time spent being inactive is dramatic and not significantly lessened by regular workouts.2) In just 20 minutes of sitting, your blood sugar and insulin can get out of whack. A little longer and oxygen saturation of the muscles drops and gene activity decreases, which directly influences protein synthesis and the clearance of waste from cells."Get moving! Especially if you have a seated job!NUTRITION Dealing with Carb Cravings Part 2It's not always food that causes you to crave carbs! Here's two more ways your body can force you to crave carbs: Lack of sleep Lack of sleep increases desire for high carbs, boosting overall calorie intake. It also reduces your will power and breaks down any defenses you have in place to prevent carb cravings.Studies show people feel more hungry and make poor food choices when they are tired! Adding up to as much as an extra 300 calories a day or more!Plus,your blood sugar levels get out of whack too! Insulin sensitivity and glucose tolerance drop when  you are sleep deprived, causing your body to shift (or stays) in fat storage mode.Be honest about what you eatIt's not always a matter of willpower! Sometimes you really eat more than you think!  Keep a true food journal that you can review and analyze. You always learn more when it is written on paper! You may  be surprised at your numbers, but especially your carb intake. Don’t feel ashamed or guilty! Use this info to fix dietary problems. Identify low-glycemic carbs that are acceptable substitutes for higher carb foods and determine which foods help with your craving and which may cause the cravings.MOTIVATIONTips to get on the right track! #1 Remind Yourself of the Things For Which You Are Grateful! Pu things in perspective! Sure life could be better, it could also be worse! Find a few things each day that you are grateful for and accept them! Regular daily stress, problems and disasters don't seem so bad when you remind yourself of the things that are right in your life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference!#2 Eliminate Automatic Negative Thoughts!Squash the "ANTs" In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen talks about "ANTs" - Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like "Those people are laughing, they must be talking about me," or "The boss wants to see me? It must be bad!"  When you notice these thoughts, realize that they are nothing more than ANTs and squash them!Get all the most recent episodes on iTunes or download this episode here:Fit 241: How to Deal with Negative Thoughts, Eliminate Carb Cravings & Training Myths Part 2 Now available in paperback: "Mindset Makeover," available at The Book Patch.com. 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Are you stretching all wrong? Is that food friend or foe? Three easy steps to start a change in your life!TRAININGNotes:There are two types of stretching: static (no motion) or dynamic (with motion). Flexibility is the range of motion around a joint, whereas stretching reflects the actual deformation of tissue. Stretching is just one form of flexibility training –weight training is another! Research shows that the most effective way to add range of motion is by using proprioceptive neuromuscular facilitation (PNF) stretching, particularly the contract-relax, antagonist-contract (CRAC) method.This method basically involves intermittent contractions of 6 to 8 seconds while stretching. Do as many sets as it takes to reach your maximum for the day (normally around 2 to 5 sets). PNF summary: 6-8 second contractions at about 25% effort and 2 to 5 sets (length it takes to reach your max) A good example is the Frankenstein stretches we use in some of the QFC warmups, and the butt kicks and the knee highs.Summary1) Dynamic: Before training2) PNF: Before and during3) Static: During or after, not before (unless specific reason, e.g. relaxation, antagonist, or non-worked muscles.NUTRITIONThree questions to ask before you eat that food!1. Can I digest this food easily? Pay attention to how you feel after you eat and adjust accordingly. Sometimes an immune response to a food takes a while to fully develop and it’s not until the next day that you feel fatigued or ill.2. Is this food a high-quality protein? Protein is important! It raises your metabolism, causes the release of gut hormones that keep you satisfied, helps manage blood sugar and insulin, decreasing cravings for sugar.All protein sources are not created equally. High-quality protein is defined as a protein source that provides at least 10 grams of essential amino acids (EAAs).  Make it your goal to Get 10 grams of EAAs per meal by planning your diet around a high-quality protein source from eggs, fish, meat, or dairy.BONUS: Want to get rid of belly fat?Research shows that people who eat the 10-gram-threshold dose of EAAs per meal have less visceral belly fat and a lower body fat percentage than those who eat poorer quality protein.3. Is this food high in nutrients?Eating processed, low nutrition foods can cause more problems than you think! Too many low nutrition foods can damage your metabolism, cause fat gain, increase depression and excess fatigue. These foods usually have too much sugar, which messes with your blood sugar levels and makes you feel tired, sluggish and wanting more sugar! A viscous cycle!Select high nutrient foods as your mainstays. Your best bet is to eat real, whole foods, such as meat, fish, eggs, whole-fat dairy, vegetables, fruit, nuts, and beans. Limit or avoid processed foods for a better body and better health.MOTIVATIONStuck in a rut? Its time for you to change!Do you ever find yourself repeating the same actions and expecting different results?  Maybe when it comes to losing weight?The definition of insanity is "doing the same things over and over and expecting different results."ARE YOU INSANE???!!!If you're still struggling with your weight, with losing body fat, then it's time to CHANGE!! I'm going to share with you a guide to help you get out of a rut and get on track! Here's three small steps that can give you a big jump start! You'll find more in this in my book, Motivation Mindset and in our workshops we call these "Strategy Sheets."   Question #1: Ask yourself, “What is holding me back?” Write it down! And be real! Many things that may appear to be holding you back are just excuses. but you won't be able to see this until you write it down  and look at it more objectively! Question#2: Ask yourself if you've had any of these thoughts lately, and answer them with a yes or no:I want to improve my self-confidence. I want to gain control of my habits and thoughts, especially toward weight loss. I want to end the diet cycle.I want to be more successful in weight loss, exercise and all areas of life! Question#3: Ask yourself, then answer with Yes or No:Do you find yourself overloaded with responsibilities to others? Do you feel like you sacrifice your own health and sanity? Are you expected to maintain a household, raise and teach children, earn money and see to the daily mundane tasks before you take care of yourself? Do you feel overwhelmed, with no end in sight?Are you ready to change?  If you answered "Yes" to alot of the items in questions #2 and 3, then you are ready for a change! More on that in a future podcast!Other updates and news: 1. New Video Series: QuickFit Tips on Youtube Channel If you didn't know already, I've been posting QuickFit tips videos on the Getfittv channel on YouTube. These videos aren't long, but are packed with useful info, tips and suggestions! I plan on posting these weekly, so hit the subscribe button when you're watching! 2. 100% NEW QuickFit Club finally complete! This seemed to take the longest! The workouts were the easy part, but the website.....OMG! But after three total redos, the site has everything I wanted! You'll hear more about it on the podcast but here are some of the things I'm excited about:1. Social login (so much easier, right?!)2. Quickfit Workout Plans3. Some free workout videos!4. Nutrition information5. More things that we'll be adding but for now, everything works perfectly! 3. Personal Stuff: More work on my house and an interruption by Hurricane!1. Of course, I'm also renovating a house by myself, you can see some of the progress at fitnessmakeover.com/house.....yes there is still much to update that I've done and much more for me to do!2. Hurricane Matthew took two weeks of my life! The week before, was prep-getting out the shutters, figuring all that stuff out and trying not to kill myself in the process! Then putting things back to normal. Alot of missed workouts in October!!3. Unfortunately, the events of October threw off my plan for competition. Sure, I did some heavy lifting (of a golf cart and other things) but not my usual workouts. So, I'll be revising that goal, but I will still do a competition soon! And probably a video log during prep too.I'm doing my best to stay on schedule with podcasts once a week, Setting up Quickfit live chats once a week and QFTips once a week! That's a big endeavor for me to tackle, so please be kind and patient!All for now!Kira Get all the most recent episodes on iTunes or download this episode here: FIT 243 Stretch vs Flexibility, Nutrition, How to Make a Change in Your Life! Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Pinterest workouts yeah or nah? Has the Pumpkin spice food craze gotten out of hand? Take the next step in creating a lasting change in your motivation!Check out the new, improved QuickFit Club! TRAININGWorkouts on Pinterest, some are good, some are a waste of time. Unfortunately, there is so bogus advice on toning, fat loss and expectations of results! Sorry, but fire hydrants don't do squat! [Pun intended] You won't see lean legs in 5 days and you won't lose 10 pounds in 10 days with most of these programs.Below are links to the ones I spoke about in this podcast episode:Squat related workout: https://www.pinterest.com/pin/468655904944545085/ Leg Lift workout  https://www.pinterest.com/pin/375558056403846994/Listen to the podcast and find out if these workout or not! NUTRITIONPumpkin spice craze! Click here to see a list of 58 items in the pumpkin spice flavor!  There's a full list of 58 things such as cheerios, special K peeps, marshmallows bagels, pretzel nuggets and more! Here's the LATTE calorie info for Size: Grande 16 oz. [from Starbucks] and some other specialties:Drink;  total calories; calories from fatPumpkin Spice Latte, Nonfat, No Whip           260        5Pumpkin Spice Latte, Soy Milk, No Whip        310       45Pumpkin Spice Latte, Whole Milk, With Whip  420       160Caffe Latte, Nonfat, No Whip                        130        5Pumpkin Muffin Dunkin DonutsCalories: 550 Total Fat: 24 gPumpkin Pie Donut- Dunkin DonutsCalories: 380  Fat: 20grams FatIf you have ever seen a Pumpkin Pie Donut (not the pumpkin glazed one, I've seen that) send me a tweet or comment and describe how it looked!Real pumpkin nutrition:1 cup (116 grams=4 oz) and just 30 caloriesPumpkin seeds-1 cup (64 grams) cals-285fat 12 g: 2.3 g sat/6g polyunsat/3.9 monounsat carb 34g (fiber 12g) prot 12gQuestion Of the day: What is your favorite pumpkin spice food or drink? Is there another flavor that screams "Fall Season" to you?MOTIVATIONNow you are ready to change!Step 1: Fix Your Self TalkLearn more in this episode about how toacknowledge your emotionslook for the originchange your self-talksupport yourselfGet all the most recent episodes on iTunes or download this episode here:Fit 244: Pinterest Workouts, Pumpkin Spice and How to make a change!Comment here or be social with me! Amazon.com WidgetsGrab my new book, (available in paperback) "Mindset Makeover," available at The Book Patch.com.

Which social media do you connect with the most? Tell me on mine!!Plus, let me know your nutrition, training or motivation questions! Cause, I'm back in the podcast schedule again!TRAININGHow often do you change your workout routine? Find out when and how you should change your exercise plan to get the results you want!Custom workout plans with video on demand coaching are at the new FitnessMakeover.com and QuickFit Club Fusion site, click to visit!  We're adding 14-day 28-day programs of shorter workouts, some beginner, some advanced, more beginner yoga and of course everything in between! As always, a continual work in progress!QuickFit Tips on YouTube! Click here!Be sure to like and subscribe while you're there! Look there for my contest updates! Yup, I got the itch to compete again!Are you interested in sports conditioning for you or someone you know that is involved in sports? We have been working on an Elite Sports Conditioning Program for our local school and college athletes! Email me if you are interested in getting this program online, or have any questions or comments! [kira@fitnessmakeover.com]MOTIVATIONWhat is your lifestyle fitness plan? Do you have one? Incorporate a few things each day!  Expect your exercise schedule to change and adapt it!Check out the StrongandPowerful.com YouTube Channel for more motivation topics!  Be sure to like and subscribe while you're there! Daily struggles come in all forms, big, small and overwhelming! Remember to put things in perspective! It could be better, it could be worse, it is what it is!Show your love and appreciation to those who matter to you. A simple "thank you" can mean the world. And sometimes, you don't get to say those things and it's too late :(.  Recognize your blessings and tell the people you care about what they mean to you!NUTRITIONCheck out the Fresh Market Video on YouTube and "How I make my meals for competition prep" video!  On YouTube! Click here! Get all the most recent episodes on iTunes or download this episode here:Fit 242: Changing Workouts, Videos, Sports Conditioning and other valuable stuff!   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

The next step you need to take to maintain motivation, ab exercises you need to stop doing and what more can I say about nutrition?MOTIVATIONSince the last podcast, have you determined what you want most and why? If you need help finding your true deep WHY, contact me to schedule a Power Makeover Session.Once you know your true deep why, then you can examine what is holding you back from getting what you want. That leads us to discover your limiting beliefs.In the FitnessMakeover workshops [and yes, I am working on a version for an interactive online version for you] we dive deep into this topic! It is by far the most important reason why you self sabotage!These limiting beliefs are holding you back from achieving your goals. You can have good intentions and the best programs and diets, but if you have what is called “limiting beliefs”, your success is doomed from the start!What are "limiting beliefs"? They are those false statements that ricochet in your head and sabotage your efforts. They exist on what is called your “belief window.” This is how you view YOUR world. Whether true or false, right or wrong, your belief window has written on it whatever you think and say.You need to uncover your the layers in your thought process to find your limiting beliefs and then correct them! Even if you know your WHY for exercising, you can still get off track if your belief window is clouded with the wrong messages. In my book (now available in paperback) Mindset Motivation: Stay Motivated, Get the Body You Want, Live the Life of Your Dreams!  I provide you worksheets and guides to help you determine what is on your belief window and your limiting beliefs and devote a few chapters to this topic too.Some examples of “belief windows” and limiting beliefs:False Belief: I always fail. Really? In everything? I don't think so! Here's a few things that I guarantee you do successfully everyday:dress yourself maintain hygienecommunicatebreatheread....I could go on....you see that by globalizing you created a false belief! This is one of the thoughts holding you back from success that you can change! Here's how to change that limiting belief:Power Statement: If I don't succeed the first time, then I have learned what not to repeat. A new strategy can help me improve.  There's many more we can go through. Listen to the podcast for a few more examples.   I'll do more in future podcasts.Here's what I want you to do:Start listening to your thoughts and write down any negative or non supportive ones. These are most likely your limiting beliefs. Once you recognize these, begin to change them! TRAININGHave you tried the new QuickFit Club workouts? Did you laugh when I slipped off the ball? Well I did....slide off and I did laugh! Gotta laugh at yourself....but what is no laughing matter is the amount of people I see in the gym doing the same useless ab exercises that can be potentially harmful!In previous podcasts, we reviewed how the hip flexors can be the down side of ab training. They can give you a false sense that you are working your abs, when in fact, you aren't at all!Guilty exercises such as Full sit-ups, Leg-raising exercises in a laying position both involve and challenge the hip flexors, with limited involvement of the abdominals. This tends to perpetuate the muscle imbalance between the abdominals (they get weaker) and the hip flexors (they get stronger)in ab movements. Of course, the goal of abdominal training is to maximize the involvement of the abdominals, while minimizing the involvement of the hip flexors.Lets clear up the ab training confusion.....and although I say this, I am sure you will still see many peple in the gym doing these exercises with the stubborn (limiting) belief that they are working their abs!Exercise #1 standing side-to-side exercise Many people think that side-to-side (lateral flexion) bending is a good exercise to shape the sides of the body and waist. Some people think this is working the external obliques. This is not true because deeper spinal muscles can perform this exercise much more efficiently than the abdominal muscles. In fact, the primary mover for this exercise, the muscle that is most active during this exercise is the quadratus lumborum muscle, [for more technical info on this subject, click here see reference article] is actually a pure lateral flexor muscle.  By the way, the article is by Dr. Len Kravitz, who has studied and researched quite a bit in the fitness industry. I have attended several of his lectures and am always impressed with his knowledge and accuracy!Now, you may say you feel sore afterwards therefore it works, but the soreness is actually a result of overstretching these muscles and doing the movements too fast. I can't begin to tell you how many people I see doing exercises too fast! Slow, controlled, movements are important in every exercise and even more so for ab training.THE BOTTOM LINE: side bends aka alternating lateral flexion of the trunk is an effective exercise for increasing lateral range of motion for the spine. (not trimming the waist)Exercise #2 standing rotation exercisesAlso ineffective for ab training, yet still done! Most of the time, these movements are performed without resistance and high speed. Add resistance to this exercise and you have a recipe for injury! The rotation and speed can cause stress and wear and tear on the spinal vertebrae. Even though health clubs have equipment which offer resistance to trunk rotation and flexion in the upright and supine positions, there is still room for error and potential harm.THE BOTTOM LINE: rotational exercises are not going to slim the abs. Better off doing ab exercises that work (see previous podcasts).Another thought pattern, (limiting belief) is:If you do many abdominal exercises, will you lose additional body fat in the abdominal region.Here's a quote from the reference article by Dr Kravitz, “In a landmark study by researchers at the University of Massachusetts, it was conclusively shown that sit-up exercise training does not decrease the diameter of abdominal adipose cells, abdominal subcutaneous fat (skinfold thickness) or abdominal circumference (Katch et al., 1984). Therefore, you cannot use ab exercises to selectively lose abdominal fat. Instead, to reduce fat content at a given body site, your total body fat will have to be altered.” aka you can't spot reduce!!!!!NUTRITIONWhat more can I say about nutrition?I've explained rations, food combining, nutrients, requirements vitamins etc, meal timing.  Be honest with yourself..are you still eating salads and skipping meals? If so, smack yourself in the head!Are you using the “I don't have time” excuse?Yes it is cheaper to cook your own foods and you get more to eat when you cook for yourself....calorie for calorie your own fresh meal will be 2-3x the size of a lean cuisine or weight watchers meal.Sure those are better choices than other things, such as precooked chicken and even some microwave steak fries have numbers close to the real thing. Having a few of these frozen items on hand for emergency isn't a bad idea, but don't make it the mainstay of your eating.This actually brings us back to your limiting beliefs! Do you believe you have no time to cook? Or that you are a bad cook? I'm not great either but at least I can do the basics! And you should be able to as well, its not hard. Making meals flavorful...well another story, but that is why you find recipes to try.Which leads me to some questions for you: How many meals per week do you cook on your own?How many times per week do you eat out (healthy or not)? How many times per week do you skip a meal?Do you plan your meals in advance?  (take a poll) Get all the most recent episodes on iTunes or download this episode here: Fit 236 Ab Exercises to STOP doing, How to Maintain Motivation and Meal Habits   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Target the lower abdominals with the Abdominal Stability Ball Roll In. You'll also tone and tighten the entire midsection with this stability ball ab exercise!Listen to podcast episode #201 of "Fit Girl: Your Guide to Getting in Shape" on itunes for details on this exercise and more!

In this video workout sequence of a Stability Ball Combo, you hit legs and abs quickly and effectively! This is one of my favorite leg shaping sequences from the DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com). This 5 minute workout hits your hamstrings and abs using the stability ball. Leg curl works the hamstrings, and most people are weak in the hamstrings, which causes lower back and posture problems. If you workout at home, (and some gyms), you may not have access to a leg curl machine, making it all the more important to use this video!When doing the leg curl, you may have to do one rep, then stop and slowly build your strength to get consecutive reps. Done properly, it is a very challenging exercise!  The plank position targets the core, ie the abdominals and lower back muscles. You pretty much work everything form the neck down! The leg curl is supersetted with abdominal exercises. You get more done in less time! Efficient, effective workouts get you in shape faster than ever! Add this sequence to your routine 2-3 times a week for tighter legs and abs before summer!Additional info: This DVD workout Ball Sculpt 1: Nothing But the Ball (available at Amazon.com) is loaded with workout options! It includes "pre-mix" routines that combine the exercises in various combinations for unique workouts. Plus, you get a "Fit in 40" full body workout.  For more preview clips visit the All In One Workout DVD site and click on Stability Ball Exercise.See also the Fit Girl Guide Podcast for more topics! Download the video here. If you are subscribed to this podcast, the video should automatically download for you!Quickie Leg and Ab Sculpt with the Stability Ball Video Workout

The Triceps Pressdown video below shows you the right way to do this arm sculpting exercise! Always keep your elbows back and stationary! A little stretch at top is ok, but don't go so far the elbows move. Squeeze your triceps at bottom, error on the slow side! Check out the wrong way to do Triceps Pressdowns in episode Fit 153. Use various handles to change up this exercise. It is by far one of the best triceps shaping exercises you can do!This video is also featured in episode Fit 184: Pressdowns, Actions, Myths Fit of "Fit Girl: Your Guide to Getting in Shape."Download the video here: Triceps Pressdown Amazon.com Widgets

Dumbbell Chest Flye Proper Form and Personal Training Video  is also featured in episode Fit 182: Chest Flye, Compliments, Food Substitutions ofFit Girl:Your Guide to Getting in Shape"Chest Dumbbell Flat flye proper form and video. Note the positions of the elbows and full range of motion. Keep your shoulders and rotator cuff muscles safe! Are you making any of these common mistakes?Arms too straightDoing a partial range of motion Using too much weightDoing a flye that looks like a pressElbows rotating toward ceiling (rotator cuff ..ouch!) Download the video (right click and save as...) and use it in your next workout. I give you instructions on proper form and count to keep your pace smooth and controlled!

Better biceps curls video and downloadable Personal training!Download the Biceps Curl how to video here, right click and save as.. or click to watch.The video has voice instructions and counting for you to pace yourself correctly! Load it in your iPod or iPhone and take me with you to workout! You might be surprised to find your regular pace could be slower!During the exercise focus on the key points:elbows back shoulders backbiceps focussqueeze biceps control the weightWith these tips you'll have sculpted, shapely biceps in no time! This video is also featured on "Fit Girl: Your Guide to Getting In Shape" episode Fit 181: Biceps Video, Love Your Body, Food Cravings 

As part of Podcast Fit 151, this video on Lat Pulldowns done wrong, shows what NOT to do at the gym.  These common mistakes can cause neck or shoulder injury! There's no doubt that you have seen people do this incorrect form at the gym, but that doesn't mean you should!

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Lifting straps are helpful when using heavy weight for a large body part. The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the stress off your forearms by holding the weight and enable your hamstrings to finish the set. Another example might be doing dumbbell squats or stationary lunges. Again, you may be able to use heavy dumbbells, or may you just want to go high reps, but after 8 repetitions your forearms burn too much to continue. Lifting straps would allow you to do more reps (or weight) without burning out your arms.In this video, I'll show you how to put lifting straps on the right way! If you ever need to use them, you'll know how!Download link: How to Use Lifting Straps for Weight Training

A great exercise for any sport! Do this with or without the ball for a core workout!From the DVD workout Ab Sculpt & Yoga Stretch for Stability Fitness Ball

Sports specific exercises need to be done on each side of the body! This is especially true in golf! Do this exercise 2-3 times a week, moving slowly through the range of motion and for about 10-15 repetitions per side with a very light weight (or no weight) to improve your golf, baseball, tennis, volleyball or any other sport that requires the body to turn!Remember, you must do the same amount in each side to gain the best benefits for sports performance and your body shape!

Lunges with bicep curls are another a great time-saver combo! This example video is from the DVD: Quick Fit! 10-Minutes to Tone!This combo is very effective at:increasing heart ratechallenging balance and core musclesworking the legs & gluteschallenging the abdominals and low backworking the bicepstoning the entire bodyboosting fat loss

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The Reverse Flye is a great exercise for strengthening the upper back, shoulders and rhomboids. All muscles that become weak from too much office work! Expect to use a light weight to do these correctly! It's all about the squeeze of the shoulder blades and rear shoulder at the top of the movement. Keep it controlled at all times! This is also a "Must Do" exercise for many sports such as golf, tennis, baseball and any sport that uses the shoulders!

How to do a lunge properly.Many people lunge forward when doing a lunge, and that can bother the knees. It is important to bend both legs and to keep your weight on the front heel (working leg). Sometimes, it is better to think of bending the rear leg first, or as I tell my clients, stop drop and drive (thru the heel).This sample clip shows how to do a proper stationary lunge with the resistance bands. It comes from the dvd Got More Bands? Resistance Bands for body sculpt #2 (available on Amazon.com) which is 3 band workouts in one. This clip does not include music, but the dvd has options to turn the music on or off, your choice! See the clip on youtube or at the Get Fit TV player.

Abdominal reverse crunches: Proper form is crucial to tightening the lower ab area. Too many people use their legs when doing this movement. Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

This excerpt is from the DVD workout Ab & Yoga for Stability ball. The stability ball is one of the best tools for sculpting the abdominals! Are you sure you are doing the best technique with the ball for maximum results? Watch and learn! Get more tips to Tighten the Tummy with Episode 84: Saggy Tummy Syndrome of the Fit Girl: Your Guide to Getting in Shape Podcast.

Squat and shoulder press is a great time-saver combo! It's one of my favorites! This example video is from the DVD:QuickFit 1: 10-minutes too Tone!This combo is very effective at:increasing heart rateworking the legs & gluteschallenging the abdominals and low backworking the shoulders and upper backtoning the entire bodyboosting fat lossClick here get more info on the DVD Quick Fit! 10-Minutes to Tone!

Excerpt from the Fitness Makeover Kit: Part 2: ExerciseThe Fitness Makeover Kit includes:Part 1: Control Workshop DVD and workbookPart 2: Exercise Workshop DVD and workbookPart 3: Nutrition Workshop DVD and workbookAnd a bonus DVD on Exercise Instruction!Visit FitnessMakeover.com for more information.