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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

Three ways to find out if you are injury prone, learn to harness the power of your inner support system and how to spot and avoid weight loss scams!Check out the "remodeled" FitnessMakeover.com site!Coming soon....QuickFit ClubEach Month You Get:New Video Workouts Menu Plans & RecipesQuick Workouts Fit Your ScheduleAn Easy Way to Stay on TrackGet the Body You Want!Get on the first notice list at QuickFitClub.com!!TRAININGLet's look at three groups of people who could be injury prone, unless they take some precautions before they start to work out.1. True Beginners: Those starting out. Improper footwear and even wearing sneakers without socks, can cause problems with your feet! Always wear socks and the right kind of sneakers (or shoes) for the activity. Beginners tend to be overzealous with workouts. They also forget that their muscles are very weak at this stage, and doing too much exercise is just as bad as using the wrong equipment or techniques.You may be an avid cyclist or runner, but that doesn't mean you are ready to do the same weight training program as someone else! Have a trainer teach you the right form and help design an appropriate program for your fitness level. 2. Regular Exercisers: If you've been exercising for a long time, you might assume that you're less likely to be injured. Not necessarily true! These exercisers, are more likely to become complacent and forget all the basic rules. They may take a short cuts, become lazy in the workout program or use poor form to overcome limitations and the result will be more injuries. For example, the bench press and rotator cuff weakness...you may compromise your form because you don't train your rotator cuff muscles and that weakness prevents you from doing a full range of motion for the bench press...eventually you won't be able to do it at all and will blame a “bad shoulder” when the real cause is a weak shoulder support system, the rotator cuff! My thought is that there are no bad body parts, only weak muscles! The other problem this group faces is the micro traumas they have sustained over time. One slight injury might not make much difference, but when added together there could be various injuries for them to deal with all showing up at the same time! An injury can come from improper form, using too much weight, poor warmup practices and muscle imbalance. If you begin to have symptoms of an injury, do your research and find the cause! 3. Out of shape beginners. These would include two very distinct types of people. Those who once were fit and healthy, but quit in their exercise program, and those who have never exercised or been active before. If overweight, both groups of people will risk injury from straining and causing stress on the lower body. Specifically, the knee, lower leg and lower back. They should begin with a few basic exercises, even machines, to develop their strength and flexibility.It always boils down to this: Get Instruction! Even if it is just a refresher with a trainer. There might be bad habits that have developed in your workouts. Maybe you want to learn new exercises or learn the proper way to do a exercise that you've seen someone do in the gym. When you see someone doing an exercise, Never assume: That the exercise is being done correctly That the exercise is appropriate for your fitness level, health history or goals. When it comes to learning a new exercise check with a trainer first! 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 162: Mantra, Reps and Nutrition TruthsFit166: 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. NUTRITIONSpotting Scams : Weight Loss Supplement How do you tell if a product or advertisement is a scam?  First, let's define scam for our purposes: Convincing you to buy something that won't do what it claims. How do you come across these scams anyway?  In some cases, you may be following up on the advice of a friend, coworker, or perhaps simply following the link of an email you have received. Did you know that there are four places where looking for weight loss supplements will almost certainly lead you to the virtual front door of a scammer?  Consider this:Spotting Scams Tip #1: Unsolicited emailsUnsolicited emails in your inbox are a surefire place where looking for weight loss supplements might quite possibly lead you to a scam artist. If you receive spam emails that claim to have the latest and greatest in weight loss supplementation, beware! Most of these will seem real, however they may not be grounded in reality.  No reputable seller of any nutritional supplementation has the need to spam potential consumers.Spotting Scams Tip #2: The Miracle ProductAnother obvious scam is any website, ad or e-mail that declares it is selling a miracle product. This may be a weight loss product which claims to be melting away the fat while you sleep, a product that promises a boost to the metabolism for fat burning, a prepackaged meal plan and diet book that offers to tell you secrets that a mythical “they” do not want anyone to know, or incredibly,  a patch that – when applied to the abdomen will somehow cause weight loss in no time.In other words, the claims are simply too good to be true. What makes the prospect so tempting is the fact that you can supposedly start losing weight as soon as the mail carrier brings the item to your door. All you have to do is follow the instructions, and before long you will be just as slim and trim as the models whose photos grace the website!  Hopefully you will know better than to fall for these impossible promises.Spotting Scams Tip #3: E-mail Hypnosis WebsiteA website you visit claims that with the help of their e-mail hypnosis you can lose weight. This is little more than a sales ad for an online membership to a "spiritualism" website and is not a solid weight loss idea.The reason why this kind of scam actually works quite well is the fact that it is, in part, grounded in solid medical research. There are actual hypnotherapists who work with obese patients to help them with will power, self affirmation, self esteem, goal setting, and also motivation.  These are professionals who work with people face to face. Unfortunately, hypnosis does not work via email.Spotting Scams Tip #4: Vague MarketingSome websites are little more than long-winded ads for a product or service.  Sure, some are legit, but what makes a scammer website is when the product is not mentioned by name at any time, but instead is only loosely referred to in testimonials.In the end, you are asked to charge $19.99, $29.99 or some such sum to your credit for the privilege of finding out about the weight loss supplement. A popular one is to charge you shipping for a "free 30-day supply."  You end up being put on an auto renewal process and your credit card charged monthly.  If you forget to read the fine print, you may be paying longer than you want.  Of course, if you find the product helpful and want a monthly supply on a regular basis, then fine. Always be sure to read the fine print any time you are asked for credit card information!Get all the most recent episodes on iTunes or download this episode here: Fit 210: Injuries, Weight Loss Scams, Support Yourselfhttps://fitnessmakeover.com/product/re-train-your-brain/   Amazon.com Widgets Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Tips and tricks to get ripped abs!  In this episode, the best ways to burn stubborn body fat, top training tips to kick your program into high gear and three motivational tips that will keep on track to a six pack of abs!News: its not completely ready but the exercise video library is open! Explain my reason for creating it and what to expect.Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news.NUTRITIONI've got 16 ways to burn stubborn body fat to tell you about!  But...... I'm going to break into the next four podcasts so you can focus on a few to master and see results! And so that I can hit the other topics in this episode! Let's get to the other stuff you can do to get leaner. 1) Don't diet to extremes. Reducing calories by 15-20% a day will almost exclusively burn fat while larger cuts in calories will burn a combo of muscle tissue and fat. Muscle drives the metabolism and calorie burning. If you're currently eating 3000 calories, reduce to 2400-2550, but do so according to smart guidelines. Quality calories are usually lower in calories than junk. 2) Graze all day. Professional athletes and models eat all day long yet keep their total calories under control. The grazing method, 5-6 small meals, elevates the metabolism. Each time you eat, your metabolism increases, and over a 6-10 week period, that increase can parlay into another 2-3 pounds of fat loss.3) Increase Protein. Carbs, protein and fat are equal in their efficiency to be stored as body fat, but protein exerts a greater metabolic boosting effect than carbs or dietary fat. When calories drop, protein saves muscle which helps keep the metabolism elevated. Aim for 1.2 grams per pound of body weight daily. Do you know how many grams you are eating? Many people don't and once they track it they can make the change and break plateaus!4) Play with Carbs.  Carbs help retain your metabolic boosting muscle, yet they can stimulate fat storage. Staggering your carbohydrate intake is one of the most effective ways to jump start your metabolism and to burn stubborn fat fast. Day 1 you have a little more carbs than normal, maybe 50 grams, Day 2 you have your regular amount of carbs and then Day 3 you reduce carbs by 50 grams. Of course, you can mix this up however you like, that is just an example. The point is that your overall calories are reduced but your body doesn't become accustomed to any one carb set point.More Nutrition Tips in the next podcast...MOTIVATIONHere are 3 Powerful Motivation Tips to get you to ripped abs! Tip #1: Tell your friends and family about your goals. Telling your acquaintances about your goals is a great tool. Some will take you seriously and some won't. But the reasoning behind this is that they can help you be accountable and therefore stay on track. People generally respect your goals and when you are honest about your goals with them, they can be willing to help you out.Tip #2: Set goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, some encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great. If you can't coordinate with a friend, then a personal trainer can be your “buddy.” If you can't afford a trainer for each workout, then remember that Even a once a week workout with a trainer will keep you accountable and one track! Plus, you know that on the other days, the trainer will still know that you did (or didn't) do a workout, since trainers tend to be at the gym at all hours!Tip #3:Three: Write down your goals and visions/aspirations. Get a notepad right this moment, and jot down all of your goals and visions of success. On a piece of paper make a line down the middle. In one side have your "goals" and the other have "aspirations"Here's an example:  Goal #1: Lose 10 pounds this month.Aspiration #1: Lose 10 pounds so I can buy a new pair of jeans.Your aspiration is your vision of success. Make sure each is in detail and try to make them very personable. Soon you will develop these mental images and the way you view your goals. At times when you have low energy or want to skip a workout, pull out your sheet and read your goals and aspirations out loud. Sound kind of weird? Who cares! It works. Professional athletes do it everyday. Why not you?Getting in top shape is harder than it looks. It takes discipline and full commitment. The rewards are priceless and so is the amount of confidence you get when you know you feel good, look good and have a sense of accomplishment! Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs. TRAININGTop training tips to kick your program into high gear (Part 1) Challenge the wall! Add wall sits to the end of every workout (or run) to challenge and strengthen your quads, hamstrings and glutes, improving your speed and endurance. Lean against a wall with your feet shoulder-width apart, then squat until your knees are bent at 45 degrees. Hold for 30 to 60 seconds; work up to doing 10 sets. Add a challenge by including heel raises: Lift your left heel, then the right.Chart Your Progress Stay motivated using a fitness report card. Jot down your focus areas, such as: Cardio, Conditioning, Flexibility, Consistency and Attitude. Set goals (for example, doing 10 full push-ups) and grade yourself A through F at least four times a year. When you see how much you improve, you'll want to stay in great shape.All-in-One Exercises  Add some combination exercises to your routine. These will work your core, posture and the muscles of the specific exercises too! Example: Lunges and shoulder press.Shovel It!Shoveling snow develops muscular endurance and power. It burns nearly 400 calories per hour, But be safe: Minimize the amount of snow on each shovelful, and bend from your knees and hips, not your back. Get all the most recent episodes on iTunes or download this episode here: Fit 211: Ripped Abs and Top Tipshttps://fitnessmakeover.com/product/re-train-your-brain/   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

In this episode: More ways to burn stubborn body fat PART 2 (#5-8); Top workout tips part 2 (#6-10); Three Ways To Help Overcome The Fear Of Success! News:The Exercise Video Library is open! I'm still adding videos to it! Also, QuickFit Club is in development and moving quickly! Be sure to go to quickfitclub.com to get first notification and news!NUTRITIONContinued... our 16 ways to burn stubborn body fat! (PART 2)Go Backward. One reason fat loss comes to a halt is that your body lowers its metabolism to meet its declining intake of calories. The solution to this: dramatically increase your caloric intake once every 1-3 weeks. The one day splurge helps re-sets your metabolism by restoring the calorie burning hormone that declines with dieting aka your thyroid levels. Skip the Late Night Carbs. Carbs eaten before bedtime are more likely to be stored as body fat, so focus on lean proteins and fiber based vegetables like broccoli, cauliflower and salad fixings. Of course, if the carbs are part of your regular program then have them accordingly. Just avoid the mindless munching! The exception: if you train late at night and your goal is to build muscle mass or retain muscle, you'll need the carbs to replenish glycogen and support recovery.  Fish. A study revealed that dieters who ate fish on a daily basis, lost more weight than those who ate fish just once a week. When calories are controlled, the inclusion of omega-3 fatty acids found in salmon, trout and sardines may promote speedier fat loss.  If you are not a fish lover, then supplement with omega-3s to improve your fat burning!Spice it up!  Red peppers are the common spicy ingredient found in many Mexican and Indian recipes.This spice contains Capsaicin, which can increase the metabolic rate by effecting the Sympathetic Branch of the Nervous system. Adding some spice to your meals with red pepper or cayenne pepper can be a benefit over time. You can also use a Capsaicin supplement.   MOTIVATIONThree Ways To Overcome The Fear Of Success!Do you go through life without getting involved one-hundred percent? Maybe it's because you believe you might fail, or even succeed, at what you set out to accomplish.Do you set yourself up for failure and sabotage your success by telling yourself that you can't perform well? Is it possible that you allow unproductive and negative vocabulary to dominate your thoughts? Negative self-talk takes away your motivation and is an inner barrier that must be eliminated!Here are three ways to overcome fear of success: Continually tell yourself that you welcome challenges. Stand ready and willing to challenge yourself to your maximum capacity. Move forward in your communication by deleting all negative self-talk. Use your I am statements. Believe that whatever you set out to accomplish, you will give it 100%. Stop providing excuses to blame yourself, becoming disempowered from achieving your goals and increasing your self-esteem. Believe that your “pride of accomplishment” motivates you to eliminate all the "shoulds", "oughts", and "musts" from your vocabulary. Be the best you can. Continually see yourself in an evolving way. Stretch every mental, emotional, and physical fiber within you. Believe and feel that you are one dynamite, ecstatic, and powerful person. Remember, your beliefs impact the way you feel and act!This is another reason your self-talk is so vital to success, and why I wrote a book on how to reprogram your self-talk! So many people get stuck because of inaccurate and negative self-talk! And to be your best you must think your best supportive thoughts. If you don't know how, then check the Re-train your brain Daily Focus Program and/ or the "Mindset Makeover," book available at The Book Patch.com.TRAININGTop workout tips continued!Work Out During Your Workday. Sit on a Stability Ball to strengthen your core, and keep dumbbells or Resistance Bands at your desk. It's good for your mind to take a break every so often (preferably every 20-30 min) so stop and take 2-3 minutes to do a superset of biceps and triceps, you'll be able to Squeeze in 2-3 sets of 10 reps each. Jump-Rope Mix-Up An anywhere cardio workout with a Jump Rope is fun and challenging! Channel your inner child! To increase the intensity try the Jump Rope double-turn maneuver. It's intense: You'll burn about 26 calories per minute! Here's how you do it: Do a basic jump for five minutes, then jump twice as high and turn the rope twice as fast so it passes under your feet twice before you land. This takes timing, patience and power. Just working on learning the move will get you in shape! Give Yourself a Break You don't have to be perfect to get results. Overall consistency is what matters most! Remember the 80/20 plan: Eighty percent of the year, you'll exercise regularly and eat well. Admit that you'll slip 20 percent of the time due to holidays and work deadlines. When you understand that fitness isn't an all-or-nothing undertaking, you can accept that a fitness lifestyle is part of your life. Think out of the box Plyometrics build strength, burn calories and increase stamina. Box jumps can improve your cardiovascular stamina and leg strength while sculpting your hamstrings, quads and glutes. Find a sturdy box that's at least one foot high (some gyms have these) or use a step aerobic bench.  Just be sure that the box is designed for weighted impact.  Plyometrics can be done on their own at the start or end of a workout, or superset them with another bodypart. A basic plyometric exercise would be jump ups. Starting from a standing position, explosively jump to the middle of the box, then jump back down. Repeat 5-20 times. Always land on the box and off the box on your heels with your knees slightly bent. Use your muscles to absorb the impact.Don't Skimp on Carbs This might be more of a nutrition tip, but it impacts your training too! Your body needs carbs to burn fat, fuel a workout, and keep your energy up. Fruit, cheese or high-fiber snacks are a good choice for pre-workout. There are no absolutes! Not all carbs are bad, just the ones you overeat! Get all the most recent episodes on iTunes or download this episode here: Fit 212: Burn Fat, Workout Tips, Overcome Fear of Successhttps://fitnessmakeover.com/product/re-train-your-brain/   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.

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 find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever!A cardio challenge for you! It's probably not what you think!MOTIVATIONEver wonder why you get unmotivated?There are many theories on this, so let's look a a few of them. You can get unmotivated by not knowing what to do and by lack of clarity (get a PowerMakeover session with me) about what you truly want. These go hand in hand, because if you aren't clear on what you want, then you won't know what to do! Lack of clarity (about what you truly want) You may “want to get in shape” or “lose weight” but those are vague and don't allow you to find a focus plan. You know that when setting goals you need to be realistic and specific.   If you can't picture what you want and be able to put it in words, then you can't plan for it!Your mind and body really don't want to leave their comfort zone, aka familiar zone. That's why you keep doing the same things over and over and get no results on your body. For things to change you & your approach/methods need to change. This can cause conflict with your mind and body! Which is why you may blow a diet or skip workouts, because subconsciously your mind and body sabotage you to not change or not leave the comfort zone. If you've ever said “I don't know why I lose motivation” then this is you!If you’re unclear about what you want to accomplish, then you’ll lack motivation to take action because your mind and body would rather stay in your current world.How do you change this mindset? You need to be specific, realistic and have a clear vision of what you want to look like or what y ou see as success. For example, you are currently a size 16 and want to fit into a pair of size 10 pants. Realistic? Yes! Specific? Yes! Now your time frame for completion may change or be revised but this is a good start!With this info you can move onto the next motivation killer which is :Not knowing what to do!You may finally have an end-goal that is specific and realistic , but if you don't take time to break it down into smaller goals, you’ll get lost, confused and unmotivated when it’s time to take action. You need to have a plan.Honestly, a lot of people hire me to give then a plan! My plans give them the ability to focus on what they need to do in the gym &/or at the dinner table to get results. The can have confidence in the plan because my success rate is so high! Fitness can be just like financial planning. Sure you may know how to save money, but you'd go to an expert if you specifically had the goal to have 500K by the time you are 60 years old right? Sure you may be able to figure out a plan, but you'd always second guess if it would work or not.  So instead of doing it your self you go to a financial adviser or planner. Fitness is the same concept. You may think you know how to get in shape, but don't follow through because you lack the confidence in your plan. You do it for a while, but then quit and don't reach your goals. If you want to keep your motivation flowing steadily through all stages to get to your goals, take time to create clear plans. If this is out of your league, then hire a pro to guide you. When you do have a plan set, schedule your plans into your calendar. Have them help you with all the concerns and/or excuses that you have had in the past. NUTRITIONWhether it’s fueling up before hitting the gym or taking a midday snack break to avoid the 2 p.m. lull, high-protein snacks are the tastiest way to keep on going. Protein snacks are the perfect way to fill up just enough, and give us longer-lasting energy than the usual, carb-heavy options. The difference between a snack that has staying power and one that leaves you hungry an hour later?PROTEIN!  Protein is a hunger-busting nutrient because it slows your digestion and keeps maintain steady blood sugar levels. Research shows protein helps keep cravings away, too. Protein helps with weight loss since it increases the feeling of satisfaction in your stomach. Of course, when you feel satisfied, you're better able to stick with your meal plan.If you are on the run what can you grab that will fit the bill? You see “protein” bars and think, “Yes, that's perfect!” Except that all protein bars are not perfect (or equal). And they may be called high-protein/low-carb bars, meal replacement or energy bars. So here's run done on what to look for in a protein bar and how to tell if you'd be better off with a candy bar! Protein Bar Criteria 1. Check the carb to protein ratio-to be a balanced protein bar, there should not be more than twice the carb grams to protein.                 For example: 10 grams of protein and 30 grams of carbs or more = BAD                                       10 grams of protein and 20 grams of carbs or less = GOOD2. Check the first few ingredients: You should be able to pronounce or identify what they are.3. Check the ingredients for the protein source: Is it whey (good), egg white (good), egg (good) or soy (good, but not for weight loss especially in women)4. Is there fiber? (look under the total carb section of the label) Even 2 grams can have a positive impact!5. How much sugar? (Also, look under the total carb section of the label) it should be less than half the total carbs.6. Check the Total Fat grams: It should be less than the protein grams.7. Check the trans fat: Should be zero, zip, none!Here are some of my favorite protein bars based on their numbers! Sure, they taste fine to me, but I'm not fussy when it comes to good nutrition on my “emergency” foods like bars.  If you are going to get fussy about the taste, then weight loss is not as important to you as you think! Amazon.com WidgetsTRAININGThere's still time for you to take the summer survey! Find it on the homepage of FitnessMakeover.com or click here.   Let's review a few of the survey stats and then I'll explain why we are revisiting this topic!From the survey, it seems that most of you could exercise between 3-7 days a week for 45-60 minutes. And that many of you have been working on their goals for several years or even FOREVER! No wonder you're frustrated with getting little or no results!From those stats, we might conclude that most people have the time and resources to get in shape, yet find motivation to be the big obstacle.Survey says:  Biggest obstacles to getting in shape: Frustrated with little or no results ....... 59%Lack of motivation..................................55% Survey says:  Areas that most of you need help:Motivation.......41%Training...........38%Nutrition..........21%The problem with motivation is that it is not concrete or tangible. With training you either do it or you don't and with nutrition you either eat it or you don't. Clear cut there!Yet doesn't it seem odd that you'll say fitness, or losing weight or getting in shape is important to you and yet you are not motivated?What does that mean?Are you more motivated to get dressed each morning than get in shape?Are you more motivated to brush your teeth daily than to lose weight?Answer this question:Are you more motivated to get dressed and brush your teeth than to lose weight or exercise? No, probably not. So what's the deal? The difference is habits. You don't think about getting dressed or brushing your teeth, you just do it. It's a habit. Yet you'll debate about going to the gym and often talk yourself out of it, right?Maybe you manage to drag yourself to the gym but do the same routine over and over. Hmm still not seeing changes?? So what do you do?STOP doing the same things and take a leap of faith and do something new? You may need help, instruction or direction from someone who has been there and done that!BOTTOM LINE FOR RESULTS:  MAKE A CHANGE!!!Here's the change I want you to do for the next week or 2 weeks:NO CARDIO!!! That's right, stop the cardio and focus on weight training. Use supersets, and/or the programs I put for you to download below. Take little to no rest between exercises and you will get a cardio workout! In doing this challenge, you will help boost your metabolism! Be sure to push yourself on the weights! Always use a weight that you can get the desired number of repetitions from and that challenges you the last 2-3 reps.Are you up to the challenge? Hit me on Facebook.com/fitgirlusa or comment below if you are ready to make that change! Side note: Check out TotallyUniqueGifts.com to see what else I've been doing lately! Cool Stuff!!!Free Weight Loss Workout Program and Log! Download, click here!Here's what I want you to do:Listen to the episode,  download the Weight Loss Workout Routine and take the Cardio Challenge! Then, comment here or on the Facebook Page if you are taking the challenge! Episode Get all the most recent episodes on iTunes or download this episode here: Fit 229: Take the Cardio Challenge, Learn to Spot Quality Protein Bars and How to Stay Motivateddbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Set yourself up for success a simple five step process, more recipes for healthy snacks, and challenge programs are they helpful and motivating or not? Club Reboot Survey (click here)MOTIVATION Set Yourself Up For Success Resolutions aren't just for a new year. You can make them anytime of the year and anytime you want to achieve a goal. I'm going to give you a simple 5 step process to set yourself up for success! Its easy, effective and very practical. These few steps will help you make the changes that you know you need to make in order to take your goals seriously and bring new happiness into your life when you finally achieve them! Let's start!STEP 1: ACKNOWLEDGE YOUR ACHIEVEMENTSTake a few moments and reflect upon the past 12 months. Think about the high points and low points. Spend at least 5 minutes reviewing your past achievements.Then write down your answers to the following questions:My biggest achievements in (last year) were ------- Some of the things I wanted to achieve but didn't are …........ What stopped me was …........ This is also a great motivation exercise! When you list some of the things you have accomplished, you realize that goals are achievable and not so scary!STEP 2: CREATE YOUR FUTUREAs you sit here, contemplating the year ahead, realize that many of the things you do want in your life CAN happen. IN the Fitness Makeover motivation workshop we discuss recognizing whet you can and cannot control. It's important to know for stress management as well as daily task management.Cut out three paper circles (or take three index cards) and label them: same better best These are your “film reels.” Now think about the year ahead and what you really want out of all the areas in your life, relationships, career, money, personal growth, health, family and friends, social life and your physical environment. Then assign your wants and goals to your film reels.For example:In the next year, I would like these areas to be the same-family, friends, home environment In the next year, I would like these areas to be better-social life, health/fitness activities In the next year, I would like these areas to be the best-relationships, career, personal growth Now write the script for that film. Paint the picture of yourself in those situations.STEP 3: MAKE IT FEEL REAL What you imagine is a powerful precursor to success. Your subconscious mind is always working! This aspect of mindset is vital to your success. Again, in the FitnessMakeover Motivation workshop, We go into great depth on how the subconscious mind works and controls many of your actions. Of course, you'll also find information on this and ways to reprogram your subconscious mind in the book, Mindset Makeover. Because what you think creates your reality (whether right or wrong), your next activity is to create a Vision Board. Simply go through some magazines and cut out pictures that visually represent what your achievement looks like, feels like, smells like, and sounds like. Pick out images, colors, words, and patterns that best represent your most important dreams and achievements for the year ahead. Then make a collage of your pictures. Reflect upon these and really get in touch with how success feels and what it would be like to achieve your dreams.STEP 4: PREPARE YOURSELF FOR THE JOURNEY Whenever you instigate any change, you create resistance. After all, it's so much more comfortable sitting in the comfort zone isn't it? Your body and mind tend to follow the path of least resistance! But if you want things to be different, if you want your body to change if you want your habits to change, then you're going to have to make changes!Writing helps solidify your desires for action. In each step, you've taken to some sort of writing to aid in your journey. So, now, in a journal, draw three columns going across the page and title them:the change......the obstacle.....the solution.....In the first column, list the changes that you will need to make to bring your newly written aspirations into reality. In the second column, write any obstacles and finally, brainstorm and come up with some solutions in the third column. When there is a will, there's a way! If you have a hard time with this exercise, imagine that these are your best friends goals and you are helping him/her with this section.STEP 5: PRIORITIZE AND GO FOR IT! Now it's time to summarize and prioritize. Prioritize is a key word here! Being focused is important for turning your ideas into action. Put the first things first, and make sure your goals are specific and achievable and that you have a support person to keep you on target (like me). To finish, review all the good work you have done so far and make a list of no more than 5 goals. Actually 2-3 at a time would be best. Nominate somebody to whom you will be accountable to, and determine how and when you will update them. Yes, that is why the Facebook page and my email are always open for your support!! Finally, remember that you can do anything if you really put your mind to it and truly desire it, the burning desire. If you'd like some extra support and inspiration to stay motivated and on track, sign up for my free news and updates on the home page of the FitnessMakeover website. Remember, it's your life, and your choice, so live your greatest life! NUTRITIONEat like a normal person and be healthy and weight conscious with these recipes! (Some prep required)1. Silver Dollar Protein PancakesMix 4 egg whites, 1/2 cup rolled oats, 1/2 cup low-fat cottage cheese, 1/8 teaspoon baking powder, and 1/2 teaspoon pure vanilla extract. Cook on a preheated griddle (medium-low heat) until the mixture bubbles, flip, and cook for another 60 seconds. Top with fresh berries or sliced banana.2. Mini Bean-and-Cheese Quesadilla It might take an extra minute to prep, but combining these two high-protein treats is totally worth it. Fold 1/2 cup black beans, 1 tablespoon salsa, and 1 slice cheddar cheese in a small flour tortilla. Cook in a dry nonstick pan until the cheese is melted and tortilla is lightly browned. Then wrap it in foil and stick in a plastic baggie for easy transport.3. Protein Latte Need a morning jolt and protein try this "Star-buffs Shake:" 1 cup iced coffee (with ice) and 1 scoop chocolate whey protein, blended. I had this this morning! Left over coffee, two scoops protein powder and yum!4. Overnight Choco-Oats This is the ultimate pre-packaged snack. In a container with a secure lid, mix 1/2 cup oats, 1 cup non-dairy milk, 3 tablespoons chocolate protein powder, and a handful of walnuts until well combined. Let sit in fridge overnight (or up to a few days). Need some extra sweetness? Add 1/2 a banana, mashed!5. Blueberry Flax Microwave Muffins Making muffins from scratch each morning is easier than you might think. Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of sugar (or other natural sweetener) in a microwave-safe Tupperware container. Cook on high for 50 to 60 seconds. Let it cool, throw a top on it, and enjoy whenever the hunger pangs hit. TRAININGHow do you feel about challenges? Not the every day ones, but the fitness related ones! Have you done any challenges? If so, tell me which ones in the comments below on the Facebook page or email. Also, let me know what you liked or disliked about the challenges that you did.Now, if you have no idea what I am talking about, I'll give you some examples:the 21 day ab challenges the no cardio challenge (ahem) the mud run the 30 day water challenge, the list goes on and on. A few years ago, I created the 21 day challenge to spark motivation and jumpstart your fitness routines. My 21 day challenge is a little different than most in that it features not just one challenge but three-of course-one in the area of motivation, nutrition and training. Here's and excerpt from the product the 21-day challenge. You can get the program at the ProShop.Day 13 of the challengeYour challenges today are in the Weight training and Motivation categories!Challenge 1: Motivation: FocusAre you focused? Read the article (Follow this link-click here-opens in a new window) to sharpen your focus! The key is "Don't sacrifice what you want most for what you want now!"Challenge 2: Training: Arms and Abs Challenge Complete this workout!Remember the rules! Heavier weights! Record your weights! Your goal is to increase lean muscle that will melt fat while making you tighter and smaller!* No rest between any sets! The only rest you get is what it takes to get from one exercise to the next!Combination 1: Ab crunches on the stability ball 2 sets of 10 repetitions (keep the ball close, you'll need it!)Biceps Dumbbell hammer curl superset with Triceps Pressdown (any bar) (bring the weights for the curls to the cable machine)Do 3 sets of 10 repetitions each exerciseNO REST!!!Combination 2:Abs crunch on stability ball 2 sets of 10 repetitions  superset with Lying triceps extension with dumbbell or barbell superset with barbell biceps curl or biceps curl machine.Do 3 sets of 10 repetitions each exerciseNO REST!!! Combination 3:20-minutes of interval training on the elliptical trainerRecord all weights, repetitions, speeds and levels! After completing a challenge, log it on your 21-day Challenge Scorecard. Check-in each day or week with your challenge completion tally!It takes 21 consecutive days to form a habit! Our goal is to work together to establish the right habits to make your goals reality!Get all the most recent episodes on iTunes or download this episode here: Fit 230 Five Steps to Success, Healthy Snacks, Challenges Club Reboot Survey (click here)dbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

What you need to know about salt, what types of workouts get you in shape fast and a 5-step technique to change what you crave!September is National Childhood Obesity Awareness Month. This is to raise awareness about the childhood obesity epidemic in America and show people how they can help solve this problem.I found it interesting because there was a video on YouTube by Nicole Arbor called "Dear Fat People" that offended many people. As a matter of fact, the people it offended complained to Google that the material in violation of YouTube's terms and got it yanked.Those who complained said she was "fat shaming". Yet she mentions throughout the entire video the need for people to take care of themselves so “we can have you around longer.” You can probably still find the video via search.Now, this video alone could be a whole episode or two of discussion! Yet, I wonder if she started out by saying it's “National Childhood Obesity Awareness Month,” if people would have viewed it differently or have been offended by that fact that there is a whole month “dedicated” to the awareness of childhood obesity.  I want to know what your thoughts are on these topics:Childhood obesity awarenessFat shaming If you had a morbidly obese relative would you talk to them about their weight? Comment on the Facebook page or email me your thoughts!Reference article September is National Childhood Obesity Awareness Month:  http://www.aol.com/article/2015/09/09/september-is-national-childhood-obesity-awareness-month-and-here/21233060/NUTRITIONI often get e-mails on my opinion on salt. There are a lot of listeners who are confused out there. No wonder they are, some say that salt is a plague to be avoided, and some say we need more. Of course it is different for each person because your salt intake should take into consideration your activities, health history and nutritional needs.Here are some points to consider: Today's "modern" salt is a very refined product and very far from its original form, making it less wholesome. Salt intake has to be individualized.  Restricting salt could be good for some people, but it can also be disastrous for someone trying to recover from adrenal fatigue. The higher protein intake you have, the more salt you need. Independent studies observed that sodium is low in high protein users. The more cooked foods you eat, the more salt you need to activate certain intestinal enzymes. Salt should have a color. Not white and bland looking. Salt should be either pink, red, beige or grey. What that means is that it contains trace minerals and has not been highly processed. Be aware that "real" salt shouldn't cost an arm and leg. It does not need to come from any remote location or extreme harvesting method! Good salt is readily available at any health food store.If you sweat a lot you need more salt. A Sodium and Potassium imbalance can lead to all kinds of problems both in the gym and outside of the gym.  So, if you sweat a lot, you likely need more salt for performance and for health. It’s equally important to maintain a salt balance in your diet. If you have a "cheat" night or an "off diet" night, pay attention to how you feel. Many people who eat healthy throughout the week and then treat themselves to a “splurge” meal can feel nauseous and can even experience elevated heart rate and blood pressure and this is due to the body’s reaction to the sudden increase in salt intake. Low sodium diet is one of the main causes of dehydration and low blood volume. This leads to many negative effects for those seeking improvements in their physiques and overall performance.If you are craving salty foods, that is indication number one that you need more sodium. Also, if your performance is starting to suffer and you aren’t as lean or hard or vascular as you used to be it could be because you are sweating more in the hot summer sun and need more sodium. MOTIVATIONChange What You Crave, By Changing How You Think! Let's take another look at cravings and how to get rid of them. First, think about what foods are your greatest temptations. The probably aren't healthy ones, right?  Foods like ice cream, potato chips, pizza, or cake..... you get the idea.In fact, in your mind right now, as you're listening, you may be thinking about a food that isn't healthy. Well, aren't you? Stop for a moment and think about that and how many times you crave certain foods or are tempted by foods. The point is that you can change what you crave by changing how you think.Practically every new client I see for weight-loss has a “craving problem.” But I don't see it as a craving problem, it can be an overall nutrition and/or a mindset issue. Cravings can be caused by lack of certain nutrients, the power of suggestion, aroma or a combination of these. You definitely don't have to be controlled by them! You don't have to feel temped by ice cream, cookies or 20-ounce prime ribs. Instead, you can be tempted by healthier foods like watermelon, pineapple, oranges or apples. Think that sounds crazy? Well it's not!Think about this...there exists at least one fruit and vegetable you like. Now, think about how often you eat these types of fruits or vegetables. Is it a lot less often than the unhealthy stuff? You really can enjoy your favorite fruits just as much as you enjoy your favorite junk foods, you just don't believe you can.Change your minds images and you'll change your cravings!Here's a quick 5 minute mental exercise you can begin doing right now to help you start changing the way you crave food.Step 1: Find a comfortable, quiet place where there are no distractions. Begin breathing deeply until you are quite relaxed. Next, count backwards from 10-1, slowly. With each count, imagine that your mind is drifting deeper and deeper.Step 2: After you have finished counting, imagine that you are relaxing by yourself in your favorite place. A secluded beach or a log in the woods will do the trick. Imagine yourself feeling so very relaxed and peaceful.Step 3: Next, imagine a basket full of your favorite fresh picked fruit sitting right next to you. See it clearly in your mind, the color, the feel, everything about that fruit. Imagine taking a bite of that juicy fruit and enjoying it like never before.Step 4: Repeat the following suggestion to yourself 10 times: "From now on, anytime I think of eating, I immediately feel a craving for fruit."Step 5: Count from 1 to 5, slowly, and when you reach 5 open your eyes.A good habit is to do this sequence before bed. Not only does it help with cravings, it helps you relax for better sleep.TRAININGWhat are QuickFit workouts? These are short workouts (15-30 minutes) that combine the best exercises for weight loss and sculpting. That means a combination of exercises specifically chosen to boost your metabolism, burn more calories and tone and tighten your whole body.You don't have to do an exercise for every part of your body to see it change. For example, abs and core. Most people train that area directly, some people will do a half hour every day. The sad thing is that you 'll never see your abs if they are covered by a layer of fat. Yes diet has something to do with that, but so does your workout. When you do the right exercises, mostly free weights, and make them challenging enough to be working really hard the last few reps, then you are creating tone, tight muscle! The kind that permanently speeds up your metabolism, while making you look smaller (losing inches) and toned. Plus, the most effective exercises for weight loss are also ones that simultaneously train your abs and core!Who wouldn't want to spend less time working out and get in shape faster? And did I mention cardio? Well, no......Exactly!The QuickFit format is set up that you'll be doing cardio the whole time! Between the large muscles worked, the compound exercises (ie exercises that require to stand, balance etc) and the minimal rest, your heart rate will be up higher than your normal cardio. Did you wonder why we did the “no cardio” challenge last week? To get you to change the way you workout and think about weight loss!If you are one of those who answered that you've been working on your shape up goals for over a year or forever, then you owe it to yourself to completely change what you are doing! Obviously it isn't working or you'd be in the shape you want!  Right?  If that sounds harsh, sorry, I just know what it feels like to work out, run 5 miles a day, bike 5-10 several days a week, eat “healthy” and still not “be in shape.” I certainly wish someone told me all this a long time ago! I always say, if it wasn't happening to me, I wouldn't believe it!I can understand your reluctance to make such a drastic change. The no cardio thing was tough for me too, at least in the beginning. But then when I started to notice I was staying relatively lean and about the same weight despite NOT always eating (or drinking ) healthy and working out less (about 4 days a week) and doing NO cardio, then I was convinced. Of course, it makes sense that if you give your body a chance to recover from workouts, the added muscle boosts your metabolism so you burn more calories all day long, not just after exercise.  When you stay off the scale and only take measurements once a week or once every two weeks, then you see changes and stay on track.A big reason why people fail at weight loss goals is because of the scale.  If you go to the scale, it messes with your head! If you gain weight, or don't lose weight, while weight training you automatically think you are bulking up.  NO, not even close!Remember very few women have the ability to gain muscle size quickly. (By the way,  I am definitely not one of them. It's not any easier for me than you!)The problem with the scale is that you sabotage your self by stepping on the scale too often. If you get frustrated with the scale, you either give up on your weight loss goals, or you go the opposite way and do too much cardio and skip the weights. Bad idea!The goal is to challenge your muscles. If you workout in a gym then you have a nice selection of weights to challenge yourself. But if you workout at home you probably have a limited number of weights, so you need to be sure your exercises are going to challenge you, physically,  in way that produces results.  There's different techniques to do this such as supersets, tempo training, balance training, to name a few.This isn't a plug for QuickFit Club, it's a reminder that you can get in great shape with out cardio when you use the right type of exercises The best results come when you hit the muscle groups hard and fast! Four (4) times a week works great!Remember, you can do the QuickFit Club workouts during the pre-reboot for free. Visit the QuickFit Club website to get a taste of this type of training. When we reboot the club, the workouts will actually be shorter and more specific on the weights to use.Yes, you can still add your input at the survey!  It is now conveniently located on the fitnessmakeover site so go there and you will see in the main menu survey.  You input is important! Get all the most recent episodes on iTunes or download this episode here: Fit 231: Salt, Cravings and QuickFit Workoutsdbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

Be strong and powerful! Halloween candy to enjoy without blowing it!  One little change you can make, that will make a big difference in your next workout!I know I've been off the grid for a while! Here's what I've been working on:Strong and Powerful site (aka www.iamstrongandpowerful.com and www.strongandpowerful.comA dedicated studio for video exerciseNew programs and makeovers for online training and motivation5 Day Mind Body MakeoverMerging Quickfit club with the strong and powerful site  My house project (see fitnessmakeover.com/house) and all the other work and life stuff!  MOTIVATIONThe StrongandPowerful site has been a goal of mine for many years. It has been the basis of the evolution of the FitnessMakeover Control/Mindset concept from Workshop to an In home Video Course to the Book "Motivation Mindset."I know that I could have used a training course in self-esteem and self-confidence when I was younger! I also know that having a go to phrase or "Mantra" can make a huge difference in your motivation and disposition.  See Episode 70 and Episode 162.I firmly believe that we could save some of our youth from suffering at the hands (or words) of bullies with a better understanding of self-worth. The site will be home to the new QuickFit Club Reboot as well as some new Mind-Body programs, along with the "Strong and Powerful" guide.Plus a community of support and sharing of daily Strong and powerful moments!  These SPMoments (Strong and powerful moments) are the  little successes we have daily that add up to the big picture of success and achievement! I look forward to reading and celebrating your SPMoment (Strong and powerful moment) everyday!Be sure to sign up for updates to find out when sections are added! And when the new programs are available!Coming soon.... the 5 DAY MIND BODY MAKEOVER Click here for more details! NUTRITIONI recently read a headline that I don't find true.  "Exercise Equivalents of Halloween Candy. Do you know how much gym time you'll need to burn off your favorite Halloween treats?" Now some people may believe that it's just not a working conclusion.  If weight loss really was as simple as calories in vs calories out then wouldn't everyone be in shape?  Weight management is about your metabolism and the function of your body.  Been there, done that, you can't exercise off bad food! Believe me, I've tried!Speaking of treats, National Chocolate Day is October 28 and National Oatmeal Day October 29 so let's talk about those! Oatmeal has many nutritional benefits, and it is a great way to start your morning. Eating a bowl of oatmeal can help reduce blood cholesterol levels, high blood pressure, and obesity. The additional fiber in oatmeal helps your digestive system and the quality carbs keep you going. Plus, you can do so many things to make your oatmeal interesting:Top with fruitAdd cinnamonMix with egg whites for a pancake batterMix with whey proteinand on and on...Does eating chocolate actually have health benefits? Sure, but just don't overeat the chocolate!  Chocolate contains flavonoid compounds that act as antioxidants which reduce free radicals produced by oxygen. What other benefits does chocolate provide your body?Lower LDL cholesterol Reduction in  blood pressure Reduction platelet aggregation Eating 90 to 100 kcal/d of dark chocolate can help you to gain health benefits without gaining weight Eating as little as 7 grams of dark chocolate may reduce the risk of cardiovascular disease. Be careful, eating too many calories from chocolate may lead to weight gain. One or two Hershey kisses a day is fine, a few full sized candy bars is not!!With that in mind, here's a list of items to enjoy (guilt free) during Halloween when snack sized candy is prevalent!About 80-100 calories Twizzlers, strawberry 3 twists (29 g) 100 calories Butterfinger fun-size bar (18 g) 85 calories Baby Ruth fun-size bar (18 g) 83 calories Mounds snack-size bar (17 g) 80 calories Almond Joy snack-size bar (17 g) 80 calories Snickers fun-size bar (15 g) 71 calories Twix fun-size bar (16 g) 80 calories Milky Way fun-size bar (17 g) 80 calories M&M's, peanut fun-size packet (13 g) 70 calories M&M's, milk chocolate fun-size packet (13 g) 60 calories Skittles fun-size packet (15 g) 60 calories 3 Musketeers fun-size bar (15 g) 63 calories Kit Kat miniature bar (10 g) 42 calories Reese's Peanut Butter Cup miniature (7 g) 36 calories TRAININGThe biggest mistake I see consistently at the gym, is fast movements. I'm talking about repetition speed. Many gym goers and some class instructors too, make their exercise movements just too fast!  This bad habit can cause injuries, forces your body to use momentum, not muscle and puts an unneeded stress on your joints.Here's the one change you need to make, right now, to bring results.SLOW DOWN REPETITIONS!The next workout you do, slow down every repetition!  Use a tempo where you have a negative of 5 seconds and a positive of 2. For example, when you squat, lower yourself with the count of 5 and them squat up with count of 2, smooth and controlled.Slower repetition speed works your muscle better and reduces, greatly, chances of injury. You'll feel the muscle working more effectively, too!Here's your challenge: Do your next workout with this slower pace and let me know how it feels. Follow-up with me on Facebook.com/fitgirlusa or Twitter @fitgirlYes, you can still add your input at the survey!  It is now conveniently located on the fitnessmakeover site so go there and you will see in the main menu survey.  Your input is important! Get all the most recent episodes on iTunes or download this episode here: Fit 232: Be Strong and Powerful, Enjoy Halloween Treats,  One Training  Change that Brings Results dbwebpink-200x200   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets

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

Phyllis and Becky reflect on their experience at the 2008 Oregon Reading Association Conference. Phyllis notes how in education and as a society we honor teachers that take risks but we pressure teachers to fit in a box and play it safe. Phyllis examines John Maxwell's book "Failing Forward," and how it applies to teachers, our classrooms and our future. Become a phenomenal teacher by taking risks and changing your perception of failure. Amazon.com Widgets