Day 21 of 30: Don’t Cheat on Your Burpees

I weighed 104 last night before bed, 103 when I got up this morning, and 102 after my workout. I’m wondering what my options are if I keep hovering at this weight. I don’t honestly think it would be wise to cut my serving sizes any smaller. Two workouts a day is really enough, three would be overdoing it. We’ll see how things go in the next few days.

Breakfast Standard weekday breakfast, but with blueberry yogurt instead of vanilla.

Workout 1 This was a great, kick-your-ass, kind of workout. In 31 minutes, I got in 7 rounds of the following: Invisible Jump Rope (handles only ) 100x, run 20 yards. 10 Burpees, run 15 yards. 8 Starbursts run 25 yards. 10 Pushups, run 20 yards. 30 Explosive Step Ups, run 20 yards. 20 Tuck Jumps, run back to the start about 50 yards away.

Why is it that we all want to cheat on those Burpees? They are wicked, they are tough, but if we cheat on them we miss out on the good stuff they bring to our whole body. So here’s a reminder for all of us. Squat down and put your hands on the ground, and I mean get your fricken’ palms flat on the ground. Don’t give me that little cheat move where you stay on your fingers and ball of your hands. Yeah, I know it’s easier that way. Thus “cheating.”

Then jump your feet back to a good solid plank. Don’t step back unless you really have to for some good reason, and don’t let your butt stick up into the sky. Jump your feet back to your hands and explode as high as you can into the sky. I mean get your torso erect, get your arms extended overhead, and really jump! Don’t give me none of that half bent over, half jumping crap! And one more point – do them at the highest tempo possible.

And for those of you ready to take things to another level, super size those Burpees by adding a pushup or Downward Jack at the bottom of the movement, hold some dumbbells, or do a Starburst at the top of the jump.

Lunch One half of a Sprouted Bagel, toasted, topped with a couple teaspoons of vegan cream cheese, a teaspoon of homemade basil pesto, and two slices of tomato. Mmmm, mmmm, mmm. On the side I had 4 Honey Dijon and 4 Salt and Pepper Kettle Chips.

Snack 6 mixed, raw, unsalted nuts (almonds, brazil nuts, hazelnuts)

Dinner It’s the last Concert in the Park night – a time where we meet up with our workout buddy friends, eat healthy, yummy food, listen to music, talk and laugh. Tonight we all brought something Mexican. I made Potato Tacos with Chipotle Tomato Sauce and brought all the toppings: bell peppers, onions, cilantro, tomatoes and vegan sour cream. We also brought homemade black beans and Chocolate Chip Cookies (version 5.0).

I served myself one potato taco, with all the veggie toppings I brought plus some avocado and vegan sour cream. I had a 1/4 cup of black beans and  a 1/4 cup of Melina’s Mexican rice on the side. I followed that up with one cherry and 1 small homemade chocolate chip cookie.

Workout 2 My toe and foot are sore today so I rode my bike down to the park and then back home again. That’s about 50 minutes of bike riding, with a bunch of it being uphill.

[Via http://frealfitness.wordpress.com]

Day 19 of 30:Get Stubborn About Your Workout

Last night I weighed in at a low 104 pounds and was at 103 when I got up this morning. Hmmm. I was hoping to hover at the 103/102 area for a bit. I wonder if yesterday’s schedule had something to do with it. I usually eat dinner around 5:15 or 5:30, and am always done eating and drinking by 6. Last night we didn’t eat until 7:45. That is so late for me. I believe it’s healthiest to be completely done eating at least 2-3 hours before bedtime. I even stayed up until 11 to try to help, but all that did was make me tired in the morning. Oh well, today is another day – another day to try, another day to learn, another day to live with no regrets.

Breakfast I had my usual weekday breakfast of sliced mini banana, 2 blackberries, 1 strawberry, and four blueberries, topped with 1 tablespoon of blueberry yogurt made from coconut milk, and 1 tablespoon of Ezekiel 4:9 Golden Flax Cereal.

Workout 1 Today’s workout called for jumping rope. I thought I could do that, but found that once I start turning the rope, I don’t land on my feet in a broken-toe-friendly manner. So I jumped in place (being all gentle to my toe) while spinning the jump rope off to the side helicopter style and in front, figure 8 style. I’m telling you, THERE IS ALWAYS A WAY!! You can always find some way to modify or adjust a workout to fit your abilities, to work around an injury, or to accommodate your particular needs. ALWAYS! You just have to be determined to workout. If you just give up, use your limitations as an excuse to do nothing, then you will get to live with the results. So don’t be a big wuss. Get determined. I mean, get downright stubborn about it. Don’t take “No” for an answer. Don’t look at a workout and start coming up with reasons why you “can’t” do this or that. Find ways to adjust and get in the workout you deserve. I’ve been tweaking my workouts for 4 weeks now to work around my broken toe. Sitting on my ass doing nothing while I wait for the bones to heal was just not an option. I have made it happen (not “see if it works out”)for two workouts a day and I will continue as long as it takes. I didn’t make excuses, look for the easy way out, or wait for some miracle. I made it happen. How about you? Will you bow down and give in to the obstacles and hurdles or will you find a way? It’s up to you. You don’t have to let anything beat you . . . in any area of life. Get stubborn, get determined, get results!

Lunch My lunch yesterday was so good, I decided to bring it back for an extended engagement. One half of a toasted Organic Sprouted  Bagel topped with 2 teaspoons of vegan cream cheese, homemade basil pesto, and sliced tomatoes. One the side I had about 10 Honey Dijon Kettle Chips.

Snack 6 raw, unsalted, nuts (cashews, hazelnuts, almonds, and a  Brazil nut)

Dinner Taco Salad! Here are the pieces – red leaf lettuce, red, yellow and green bell peppers, green onions, cilantro, fresh corn, tomatoes, carrots, 15 Veggie and Flaxmeal Chips (broken up), ¼ cup of homemade Mexican rice (brown rice, bell pepper, onion, garlic, pumpkin seeds, tomatoes, and seasonings), and ¼ cup of homemade black beans. I topped it off with 2 tablespoons of vegan sour cream and about a tablespoon of La Victoria Green Taco Sauce. For dessert I had an Orange Ginger Cookie.

Workout 2 Out come the kettlebells! I turned on the music, headed to the backyard, and “played” with my kettlebells for 30 minutes. I did 15 second switches between two activities for 6 minutes, then moved to another two activities. I did fun stuff like Kettlebell (KB) Cleans and XL Grasshoppers, Single KB Snatches alternating arms every 15 seconds, Heavy Pants and Aussie Press Ups, Alternating Floor Presses and Figure 8s through the legs, Single KB Swings alternating arms every 15 seconds, then Piston Rows and Side to Side Frog Steps. Oh my gosh! I know my toe was happy to have the night off. The rest of my body is feeling it though!

Power Breakfast Smoothie

Power Breakfast Smoothie

Prep Time: 6 minutes
Ingredients:

250ml Crushed Ice
1.5 Scoops of Low Carb Vanilla Protein Powder
2 Tablespoons of Milled Flax Seeds
2 Teaspoons of Carlson Lab’s “The Very Finest Fish Oil”
1 Tablespoon Vanilla Extract (no added sugar)
1 Cup of Strawberries
Stevia

Why It Helps You Lose Weight: This high powered breakfast will absolutely kill your appetite, energize your body, and delight your taste buds. The lemon flavored fish oil you’ll add is high in essential omega-3 fatty acids, enhancing your insulin sensitivity so you burn fat, and you’ll never taste it!

Description: Begin by adding 250 ml of crushed ice to a high powered blender, and fill with water to the 300 ml line. From here, add 1 and ½ scoops of any low carb vanilla protein powder, 2 tablespoons of milled flax seeds, and 2 teaspoons of Carlson Lab’s The Very Finest Fish Oil (available in most health food stores), and 1 tablespoon vanilla extract (no sugar added). Blend on medium until completely smooth, and add 1 cup of strawberries and Stevia, an all natural non caloric sweetener to taste (be warned – it takes very little Stevia to sweeten anything!).

Came across this article from Craig.  I think this was one of the things I read of his early on that got me thinking about fat loss and fitness using Turbulence Training.

A Letter from Your Belly Fat
By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Dear Friend,

This is a letter from your ol’ pal, belly fat. We had a great run this summer, didn’t we? Lots of good times, great food, and plain ol’ sitting around eating too much.

Well, I’m thinking about sticking around another year if you don’t mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, “Help me, I’m melting!”?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol’ brain up there thinks it’s doing “a real fat burning workout”, but it’s never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn’t burn body fat. Since research shows they’re wrong, if you added strength training to your program, you’d practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn’t have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn’t wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that’s the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you’re sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I’m sure we’ll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it’s burned. Heck, it’s fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don’t use Turbulence Training – otherwise, its all over pal, and you’ll never see me again.

Belly Fat says, “Don’t use this”   ==> http://www.turbulencetraining.com

Your friend and spare tire,

Belly Fat

PS – Seriously, don’t go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you’d be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Stay strong lose fat!

-Michael

Motivation to exercise and lose weight

Suddenly I realized that there is less than one month left for the summer time. My original plan is losing some weight till 95 pounds (slim for me). Now I do not think it possible since my current weight is almost 10 pounds more than the plan! However, I still have time to do something.

New plan:

• Goal: 100 pounds on August 24, 2009 and keep the weight till next summer
• Exercise: 5 miles walking each day (1*7h), 3 times swimming each week (1*3h), 5 miles running each week (1h), 1h Yoga each week, 1h cleaning house each week. In total: 13h exercise each week.
• Food: dinner no more than 300 calories, no snakes in the day or night. Two fruits each day.

3 Guaranteed Ways The South Beach Diet Exercise Can Work For You

Some of you may have heard of the south beach diet exercise, especially if you have been known to stay up to date on the health industry. For those of you who are a little less familiar with exactly how the diet has grown to be so successful, its actually a really easy concept. The diet mainly works by doing one simple thing. It slowly starts to reduce the amount of bad carbohydrates and fats that you are currently consuming and replaces them with good ones. Perhaps the fact that this concept is so basic and almost common sense, is the same reason that it getting so much attention lately. Due to the fact that it is a rather new trend in the health industry, there are not many great resources available for people that can afford professional help. Luckily, for this very reason we have put together the following guide to show you exactly how the south beach diet exercise can work for you.

Lose Weight Without Diets?

Tip#1: I know what your asking yourself, “What foods can we eat?” right? Well this is perhaps the best part of this diet. The foods that it allows you to eat are actually reasonable sized portions of foods that you are bound to already be eating. Some of the foods include fish, chicken, beef, turkey, shellfish, nuts, eggs, cheese, and vegetables. The south beach diet exercise suggest to eat three meals a day consisting of these foods as well as garden salad. The garden salad should only use 100% olive oil as a dressing. The diet is split up into three phases. All of the phases consist of eating these foods. The first phase however will get you to cut out a lot of the foods that are high in sugar including all baked goods, ice cream, beer and alcohol as well as foods like bread, rice, potatoes, and pasta.

Tip#2: The best way to get your body to stop having cravings for foods that are unhealthy is to train it to crave other foods. By following the steps in tip number one and phase 1 of the south beach diet exercise, you can effectively train your body to crave the recommended foods. Some people think that this might take a long time, however in most cases this process will only take about two weeks which is the entire length of phase 1 of the diet.

Tip#3: After completing phase 1 you can now move on to phase 2. The second phase of the south beach diet exercise, unlike the first phase, does not have a suggested time period. This is because the second phase should be continued until you reach your desired weight. The most important part of this phase is continuing the diet and training that you completed during phase 1 of the south beach diet exercise and as well as exercising self control for foods the foods that you cut out during phase 1. This means that phase 2 allows you to occasionally have some of the foods you cut out during phase 1 only if you feel that you can exercise self control. The good thing is that the first phase will already have conditioned your mind and body, making phase 2 extremely easy.

Want to Lose Weight Without a Diet or Pills?

http://southbeachdiet35.wetpaint.com/

Lose Weight, Improve Fitness Level and Have FUN!

Have you ever thought about ways of improving your fitness level, while at the same time improving your general health?

Do you feel you can’t afford all the money it costs to go to the gym, but you really want to lose weight?

Got kids at home and it always is a problem to get them minded while you attended a gym?

OK.. it’s time for a reality check!

How about doing a routine with your children that goes something like this:

DANCING
Put on some music and dance for about ½ an hour.  Make it fun by dressing up as a rock star.  Learn new dance moves, or simply move energetically with the music.

BIKE RIDING
All go out riding, either around the streets, or around the local bike track. You can get a really good workout on your bikes, and improve your children’s skills at the same time.

ATHLETICS
Get hold of a giant bubble blower, and some cheap detergent.  Take turns in blowing the bubbles and running to catch them.  Lots of fun, together with lots of exercise.

VIDEO/DVD WORKOUT
Put on a video or dvd on yoga, light weights, aerobics… and the like.  Allow your kids to choose a different one each week.  Keep it light hearted and fun by seeing who can best follow the moves.

WATER ATHLETICS
Rather than get involved in expensive lessons, just get on the shallow end of a local heated swimming pool and get all the exercise you need.  Dive for coins. Swim laps. Throw an inflatable ball.  Not only will you all be thoroughly exercised, you will find the swimming ability of your children improve out of sight.

There are many different things that can be done so you can keep a good variety in your workouts, and no-one every has to think they are “exercising”… they are just having fun!

I'm going to lose weight... I hope

Why must my friends post the most horrid pics of me on Facebook? WHY?!?!  All I can see is fat ass here, big thigh there, here a fat arm, there a double chin… every where a fat cow?!?!  Why?  So, here I am making a commitment to myself that I will in fact attempt to lose at least 15 lbs.  After my pregnancy it seems like my breasts sunk in and out, my muffin top is more of a tire top and I just feel lazy all of the time.

What to do?  I’ll start by transforming my treadmill into an exercise machine rather than a clothes line for my laundry.   I’ll stop getting a frap everyday from Starbucks.  And, maybe I’ll even start going to the gym… okay, let’s not go over board.  Baby steps.  I’ll find some cute runners and an outfit to maybe wear to the gym.  And then maybe I’ll sign up.

Here it goes… DAY 1 MONDAY JULY 20, 2009

Wish me luck.

Pick the Best Fruits and Vegetables Next Time You Hit the Aisles

One of the reasons why Italians eat so well is that every last one of them believes it is their fundamental right to walk out of the market with the very best ingredients. They won’t settle for a wrinkled eggplant, a withering artichoke, or an apple that tastes like Styrofoam. And neither should you. Problem is, finding the best, ripest, most jaw-droppingly tasty fruits and vegetables isn’t as intuitive as you might think. It’s a task that requires the attention of all five senses in order to pick up on the ultimate ripeness and utmost quality.

Regardless of what you’re shopping for, start with these three rules.

1. Beautiful doesn’t mean delicious. Sub-par conventional produce is bred to look waxy, glistening, and perfectly symmetrical, while prime fruits and vegetables are often irregularly shaped, with slight visual imperfections outside but a world of flavor waiting inside.

2. Use your hands. You can learn more about a fruit or vegetable from picking it up than you can from staring it down. Heavy, sturdy fruits and vegetables with taut skin and peels are telltale signs of freshness.

3. Shop with the seasons. Sure, sometimes you just need a tomato, but there are three persuasive reasons to shop in season: It’s cheaper, it’s better, and it’s better for you.

Choose wisely and you’ll bring home the best fruits and vegetables every time, just like an Italian grandma.

Easy Ways to Lose Weight: What You Eat By Jennifer R. Scott, About.com

Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work. But by making a few easy changes you can get the ball rolling on losing weight.

If you’re serious about changing your lifestyle, these steps help get you there. The key is to dedicate yourself to these changes and do them consistently.

No, losing weight isn’t a walk in the park. But by following these steps … you may find it’s a little easier than you think! 

CHANGE ONE: WHAT YOU EAT
First up, let’s take a look at some simple ways to make significant improvements in your diet.

 

1. ELIMINATE OR SIGNIFICANTLY REDUCE RED MEAT
   If foods like burgers are basic to your current diet, cutting out red meat can go a long way in helping you make healthier meal choices and losing weight.By building your meals around fish and poultry, you can more easily keep temptation at bay by eliminating many poor fast food and restaurant choices, which are over-sized and high in fat.

   To keep your shellfish, fish, chicken, and turkey diet-friendly, be sure to choose the right preparation method (see #2). Be wary of creamy, high-cal condiments that come with entrees, like tartar sauce or special sauce on grilled chicken sandwiches.

    

2. CUT OUT FRIED FOODS
   Keep your healthier choices truly healthy by grilling, baking, roasting, broiling or boiling them. 
   • Keep things interesting by adding low-cal condiments to your usual fare. A tangy barbecue sauce will give boiled chicken a kick. Lemon-herb dressing will complement broiled fish deliciously. 
   • Make sure your spice rack is always stocked with plenty of herbs and spices so you can doctor up your favorite dishes to your own taste without adding any additional fat or calories. Plant an herb garden and you’ll never run out! 
   • If you often eat fast food, forget that “value meals” and “combos” even exist; they seem like a better deal, but they’re just not worth the extra calories! Stick to a grilled chicken sandwich or a child’s hamburger and a side salad (watch the dressing!) when you’re on the run.

    

3. START WITH SOUP OR SALAD.
   Having a salad or cup of soup for starters can be an at-home habit that pays off in pounds-lost. They can curb your hunger, prevent over-eating, and help you stay in control of portions, all of which are crucial to losing weight. 
   • Choose a broth- or tomato-based soup like minestrone (rather than a cream- or milk-based choice). Vegetable soup made with broth, stock, or tomato soup is ideal, because the veggies will help fill you up and give you a fiber and nutrition boost. 
   • Top your salad with low-cal dressing or balsamic vinegar. An added plus of having a salad before every meal is getting more fiber, something many of our diets are short on, which will also help you feel fuller sooner. Be sure to include lots of veggies and dark mixed greens like spinach in your salads.

    

4. FINISH WITH FRUIT.
   Instead of reaching for the cookie jar or helping yourself to dessert after meals, make a point to finish off with naturally-sweet fruit instead of sinfully-sweet treats.Not only will you save fat and calories, you will also have the added benefit of extra vitamins, minerals and fiber. Few of us eat as much fruit as recommended.

   In time, you will become accustomed to foregoing sweets and you’ll look forward to your healthier treat just as much.

VISIT SITE

To Lose Your Gut Fast

Tired of walking around with a spare tire around your waist, and you want to lose the gut? Wife and friends concerned about your health? It is time to get down to a healthy weight. Stop living in a state of denial. The first step is admitting that you might need to drop a few pounds; you are reading this article so it is clear that you have already come to that conclusion.

Most men do not even what to think about being on a diet; it just seems a little too womanly. Let’s face facts if you want to lose weight you are going to have to change the way you eat. Call it what you want, but it is a diet.

There are a lot of programs – the Atkins, South beach; it is not easy to figure out which one is best for you. Apart from your diet, you are going to have to get of the couch and start exercising.

The older you get I know for some the harder it gets to start a workout program, but for your health, and if you want to live a little longer you need to do it.

It is very important to get the form right, you do not want to jerk or tug on the neck on the way up. The right form is start with the knees bent and your lower back against the floor. Cross the arms across the chest and sit up. Pretty simple, right? Remember form is everything. I would start with three or four sets of 15 to 20 reps.

Using a balance ball is also good. Sit on the ball with your arms cross across your chest and sit up. The balance balls forces you to steady yourself, which helps strengthen your core, while at the same time firming your abs.

My name is Luke Wilson and I am an avid consumer writer. I write about everything from the basic day-to-day items to the latest in technology and health.

Day 1 of 30: A Great Start

Breakfast I’m keeping my breakfast the same as I’ve been having since I feel really good about the size and quality of it. So pretty  much every weekday morning I’ll be having the same thing: 1 mini banana, 1 strawberry, 2 blackberries, 4 blueberries, a tablespoon of vanilla yogurt made from coconut milk, and a tablespoon of Ezekiel 4:9 Golden Flax Cereal.

Workout 1 I joined my workout buddies for our Friday workout. One hour of running around dribbling and kicking soccer balls. I modified the WOW to make it all soccer-flavored. I used only my left foot since the big toe on my right foot is broken. We did lots of Burpees, squats, and stationary cardio activities. I’d say I operated at a Push Factor of 6-8 for the workout. I even found out that I can kinda sorta run on the grass. Friday workouts tend to be a bit more low key than the rest of the week. They are also more fun and games oriented – a fun way to workout without really thinking about the WORK.

Lunch Half a veggie sandwich. Here are the parts: homemade whole wheat and barley bread, spread with homemade basil pesto, and stuffed with sliced carrots, cucumber, green and red bell peppers, tomato, and lettuce. Ten Veggie and Flaxmeal Tortilla Strips from Trader Joe’s on the side. Mmmmm. This is my favorite sandwich!

Snack – 9 mixed nuts, raw and unsalted.

Dinner Went out to Chuck’s Waterfront Grill for Shauna’s grandfather’s birthday. Of course, a steakhouse isn’t exactly our vegan idea of the ultimate place to eat, but it wasn’t either of our birthdays. So we scoured the menu for options and decided to split a baked potato and a salad. I only put some homemade basil pesto (which I smuggled in) on my half a potato. And I also smuggled in some Braggs Ginger and Sesame dressing for the salad and some soy-free margarine for one tiny piece of bread I had. Then we came home and each had a small homemade, totally healthy Shockingly Fantastic Oatmeal Cookie. I felt satisfied, not at all full.

Workout 2 After dinner I did 15/15 sets for 30 minutes. I put on my favorite workout music, Rodrigo y Gabriela, chose two activities and switched off every 15 seconds for the whole song. Then I picked two new activities for the next song and so on until 30 minutes was up. I alternated between a cardio activity and a resistance exercise using my dumbbells. Totally awesome.

I feel great!!!

Workout Buddies

i ran the other day with 2 new workout buddies named cameron & melanie. cameron is a sophomore in college and she use to run long distance track & fields in high school. running a cool 10 miles is no sweat off her brow. melanie is cameron’s older sister and she had started running 2-3 mile runs to stay in shape. i asked them to run with me so that we could inspire each other to workout more regulary, push each other harder and to simply have fun.

before the start of the run, i had expressed to my new running buddies that our run together is not a competitive one. each of us should run at the pace that is most comfortable to us no matter how fast or slow. i wanted them to simply enjoy the cardio workout and get the most out of it. during the run, cameron took a big lead as she is the strongest runner, next was melanie and trailing behind them was me pushing my lola along with the baby jogging stroller. to burn fat running, it’s best to run a long and steady pace instead of sprinting and doing short runs with bursts of energy. we ran about 3 miles and ended our run with some yoga strengthening exercises and ab work.

i noticed that having workout buddies inspired me to push my workout a few notches further and i worked out longer. the best part was i had more fun doing it. afterwards, we rewarded ourselves with making a very healthy brunch and sharing it together. lots of sweating, great healthy foods, plenty of laughter made for a great day. i am looking forward to our next running date!

smiles…..GIGI

Loveland Personal Trainer gets Women Amazing Weight Loss in her Stomach

Loveland Women lost 12 inches off Stomach

 

Hi Loveland we are Loveland’s Personal Trainers and the masters of “Burning Off Fat”. Our weight loss workouts are incredible and we invite anyone who is tired of that unwanted body fat,

flabby stomach or tight pants to come in and experience our H.E.A.T. Training.

Our “Fat Loss Formula” combined with the group training makes our training so specialized, energizing, motivating and delivers amazing results. Darla above’s weight loss was an amazing 12 inches of Fat off her stomach.

Learn more at http://www.lose12inches.com/

Stay tuned because you are going to learn some kick butt information to rock your body into killer shape! Yall Come Back now! … “The Champ”

Bust Through a Plateau With New Exercises

You feel a burst of satisfaction when you lose stomach fat. But for some reason, your scale isn’t budging. So what do you do when you hit a wall?

Switch it up. You have abs, we promise. But when you do the same plan over and over, your body can adapt, making your stubborn flab refuse to budge. Instead of getting discouraged, surprise your muscles with some new tricks.

You know that in order to reveal a cover-model stomach, you need to burn fat with lifting and occasional cardio. But you should condition your midsection at the same time. Swap out some of your abs exercises for intermediate and advanced moves that work several areas of your middle at the same time.

Done For You Fat Loss Meal Plans PT 3

Hi,  just wanted to give you a quick reminder about the Done For You Fat Loss Meal Plan. The price will be going up so if you think it will work for you get in before the increase.

Here is some info I took off Vince’s site.

Nutrition Reality #1 You Can’t Out Train A Bad Diet

You could run two marathons a day and still get fat.

Even if you resorted to a bodybuilders diet of chicken, broccoli and brown rice six-times a day, you can still get fat.

How?

Eat too much of it.  The excess has to get stored somewhere and unfortunately that is known as your belly-bulge.

It doesn’t matter how many hours a day you workout, what kind of supplements you take or how “healthy” you eat if you consumed too much of it.

You probably learned that back in high school science class.

It’s amazing how marketing geniuses can get us to underestimate this simple nutrition fact.

Nutrition Reality #2 Diet Is 90% of the Equation

Think about it.

It takes about 3-minutes to consume a delicious muffin or donut and wash it down with a glass of juice or your favorite mocha drink.  3-minutes later you’ve consumed almost 1000 calories, 50 grams of fat and 120 grams of sugar.

Bam!  So much for that flat stomach…

You just cancelled out 2 days worth of working out! That’s called one step forward, two steps back.  I don’t’ have to tell you how hard you have to work your butt off to burn those 1000 calories, right?

You got to bust your ass sprinting up some stairs for an hour just to cancel out the damage you inflicted on your belly.

So it takes 3-minutes of mouth-watering delight to lose your six pack and it takes 60-minutes of heart-pounding, muscle-screaming workouts to get your six-pack.

Now you see why all the cover-models and bodybuilders say, “It’s all diet, diet, diet…”

Nutrition Reality #3 “Eating healthy” Without a Plan Is Guaranteed Failure

My clients protested, “But I eat healthy…” or “I don’t eat bad though…” while I confronted them with this truth.

 “Eating healthy” is a relative phrase.  You may be in fact eating “the top super foods” every day or a “variety” of proteins and fats or avoiding the “bad carbs” but still crippling your success.

Why?

How do you know if you’ve eaten too much or too little?

What do you modify at the end of the week when you jump on the scale and nothing has changed? What do you do?

Eat “healthier?”

Done For You Fat Loss Meal Plans

I bet you can relate to the three C’s…

Confusing, Challenging and Consuming

#1 Diets are CONFUSING

Just like you, I agree that nutrition advice has become overwhelmingly confusing.  One best-selling book says no carbs, another book says no fat.  This expert says to skip the protein and the other expert says to ignore that advice.

Maybe I should eat according to my ancestors or my blood type?  Maybe I should go with the instinct diet?  That one sounds interesting…

It’s at the point now that every single food is on some guru’s “bad list.”

If I followed all of their advice, my plate would be empty every meal!

Bottom line, it’s impossible to escape the confusion, especially since every diet promises to be better than the last.

Aren’t you dreaming of the day you can stroll into a grocery store and not be terrified or torture yourself with guilt, no matter what you eat?
#2 Diets are CHALLENGING

Just like you, I can’t possibly keep up with all the “breakthrough” diets that rain in from the sky each-and-every-day.

It doesn’t help when at least 10 of these diets get national publicity and make the best-sellers list.  What if the next one is actually the real thing?

You would be making a horrible mistake passing up this new diet opportunity even though the diet will force you to shell-out more money, make you feel miserable, overanalyze, is outrageously unpractical, and impossible to follow long term.

Bottom line, the diet mafia is seducing you, again, to abandon your better judgment and eat like you’ve never eaten before.

#3 Diets are CONSUMING

Did you ever realize that the countries (a.k.a. United States and Canada) that are most obsessed about nutrition, dieting and diet foods are the fattest and most out of shape?

Go figure.

Being consumed with food is affecting your mood and self-worth!

It’s one thing to be a little upset because you over ate in a meal, it’s another thing to be downright depressed because you ate some garlic toast for lunch!

Our society has never been so consumed with diet and nutrition as it has in the past 50 years and yet our physiques and health are going right down the tubes.

If food is consuming your life and leaving you emotionally drained, guilt-stricken, literally afraid of eating and straining your personal relationships, then keep reading to discover a simple-fix that defies common sense!

It’s the exact simple-fix that will help you lose the last 10 pounds or the first 100 pounds like a bad habit and obliterate even the most stubborn fat from any body part.

Fact: More than ANYTHING else, you’re diet is holding you back and here is what you can do to fix it, once and for all…

Done For You Fat Loss Meal Plans

Get lean, or stay fat.  It’s your decision.

Why do I say that?  Because this is your absolute LAST chance to get the program that is going to put your results over the edge, while being
maintainable and livable, and DOABLE, before the price DOUBLES Friday night.

You want to talk about why people fail?  It’s because 99% of the diet programs out there aren’t realistic.  They aren’t practical, and believe me, I feel your pain.

But that’s NOT this program, This one is special.  This one is going to be a GAME CHANGER for you–and I guarantee it–because it’s just so incredibly livable.

Not only that, but you get to EAT NORMALLY to get you the head-turning physique you’ve always wanted–FASTER.

Done For You Fat Loss Meal Plan

Are Meal Plans Necessary For Fat Loss?

Are Meal Plans Really What You Need? That’s the purpose of this article I have for you it’s from my buddy Nick Nilsson of Metabolism Surge.

Some food for thought if your on the fence either way about the Done For You Fat Loss Meal Plans Iv’e been telling you about.

And I have to say, it IS an excellent product. The meal plans
have been created by people who know EXACTLY what they’re
doing when it comes to food prep and nutrition. I have no
hesitation recommending this product for people who are
looking for meal plans and a way systematize their nutrition
for optimum results.

Learning by doing is, quite honestly, one of the best ways to
learn good nutrition.

So if you’ve ever found yourself confused about what to eat
for best results, THIS is a program you should get, especially
while it’s being launched at HALF the regular price (47 bucks
instead of 97 bucks). This is only going until Friday at
midnight, so grab it now if you think you might want it.

Heck, you don’t even have to follow the meal plans exactly -
it’s a great to way to just grab some random, healthy meals,
too (with all the nutritional info all laid out, as well as
proper portion sizes).

I definitely don’t mean to come across like I’m down on meal
plans…I think they absolutely have their place in training
programs.

It’s the same deal with actual workout schedules…I tell
people to follow a pre-written program from an expert so you
learn how to train properly before you starting mucking around
with things yourself…chances are, if you don’t know how to
put together a program properly, you’re not going to get the
best results.

Same thing with nutrition…if you don’t know how to put
together a nutrition plan (even if your plan is a very general
one), you’ll benefit tremendously by learning exactly how to
do it from an expert.

Okay, off that soapbox and onto another one…

So ARE meal plans necessary for fat loss?

And without further ado, the answer is yes…and no!

Allow me to explain…

Following meal plans is one of those things that you either
love or hate. You either feel like you HAVE to do it in order
to get results or you feel like there’s NO WAY you’ll ever be
caught dead doing it. It’s rare you find somebody who sits on
the middle ground in this one.

As most people know, in order to lose fat, you’ve got to have
a caloric deficit, taking in fewer calories than you burn on
a daily basis. No surprises there.

Now here’s the thing…in order to consistently achieve that
caloric deficit and lose fat, you must be AWARE of your calorie
intake.

I believe the REAL question we should be asking here should not
be “Is meal planning necessary?” but “Is calorie-AWARENESS
necessary?”

So if, in order to be aware of how many calories you’re taking
in, you need to specifically PLAN and COUNT them (by weighing
food and referencing food charts), then THAT will be what you
have to do to get results.

And that is totally fine!

But if you’ve already GOT a good awareness of how many calories
you’re eating in a day and you know what you need to eat (or
not eat) in order to achieve that caloric deficit, then meal
planning is NOT necessary for you.
The key here, again, is awareness.

You see, the big problem with not following meal plans arises
when a person THINKS they’re aware of their caloric intake but
they really are NOT.

It’s a fact that most people dramatically under-report their
caloric intake when they are asked to estimate how much they
eat in a day. When they keep a food diary and have to write
down every little thing that goes in their mouth, in some
cases their TRUE caloric intake nearly DOUBLES.

So even if you don’t want to follow a meal plan, it may be
time for a quick compromise. It’s a temporary calorie count/reality
check!

If you’re not losing fat right now and you feel like you’re
not really eating much, here’s something you can try in order
to test your “caloric awareness”:

First, write down how many calories you THINK you’re eating
every day.

Now for the next full week, write down everything you eat.
And I do mean EVERYTHING. Every little taste and every little
snack. EVERYTHING. Just write down foods and portion sizes -
don’t try and look up how many calories each thing has and
don’t suddenly change your diet because you want to make
yourself look good – just keep doing what you’ve been doing.

At the end of the week, go to a food chart and research
everything you ate. Add it up and divide by 7. This will
give you your average daily caloric intake.

If you’re within a few hundred calories of your original
estimation, congratulations! You’ve got good “calorie awareness!”

But if you’re off by a significant margin, this will give you
some VERY useful feedback on what you need to do to get fat
loss rolling again.

So there’s a vote FOR meal plans…let’s look at the other
side of the coin.

And I’ll be blunt here…the calorie counts in meal plans,
no matter how careful you are, are simply NOT 100% accurate.

Think of it this way…no two pieces of food are alike. When
you buy a steak at the grocery store, they don’t charge you
per steak, they charge by the pound. And even when they charge
by the pound, two steaks of the same cut can have DRAMATICALLY
different composition – one could be lean and one could be fatty!

But if you look at a calorie chart, you’ll see “3 oz sirloin
steak – 100 calories”…or something to that effect.

So even if you weigh and chart every single piece of food you
put in your mouth, you’re STILL going to be off by a fair
margin. That’s just a fact.

And while how MUCH you eat has an impact on fat loss, WHEN
you eat it and what foods you eat together makes a HUGE impact
on your results. “Calories are calories” is true only up to
a point.

For example, if you eat a big meal after a workout, most of
that will get used for recovery purposes. But if you eat that
same big meal late at night, nowhere near a workout, a good
portion of that will just be stored as fat.

Another example is eating sugary carbs with fatty foods – the
insulin response you get from sugary foods will jam that fat
right into your fat cells with very little trouble!

So now that you have absolutely no idea WHAT the heck to do
now, here’s my step-by-step solution…

1. If you like to follow meal plans and it gets you results…
   keep it up!

2. If you like to follow meal plans but you’re NOT getting
   results, either eat less or make sure you’re writing down
   EVERYTHING you’re eating AND are being as accurate as possible
   with your charting (and get some good meal plans, for crying
   out loud).

3. If you DON’T like to follow meal plans and you ARE getting
   results…keep it up! Meal plans are NOT necessary if you’re
   aware of how many calories you’re taking in AND you’re
   getting results.

4. If you DON’T like to follow meal plans and you’re NOT getting
   results, it’s time to take one week to count your calories
   and improve your caloric awareness. It’s only a week and
   it’ll give you a MUCH better idea of what you’re actually
   taking in. This will pay off BIG in the long run because
   once you get a feel for your TRUE intake, you can very easily
   keep yourself honest and ADJUST on the fly.
To my mind, the bottom line is results. If you’re NOT losing
fat, then you’re not getting the results you want…simple as
that. Your approach should be focused on doing what you need
to do to get those results.

Developing your caloric awareness is the key to long-term
success with fat loss. And if you have to follow meal plans
to do it, then that’s what you’ve gotta do!

If that’s the case for you, then go grab the meal plans right
now, because they’re excellent and their relatively cheap
right now (especially considering the amount of work that’s
gone into putting these together).

Thanks Again to Nick for this look at meal plans and will they work for you. If you are still on the fence here is the link to Done for You Fat Loss Meal Plans and some more info.

Hope this helps. I do endorse the Done for you meal plan system very highly. But this is something you have to decide for yourself - Will I Follow It And Get The Full Benefit. Talk to you soon    Joe

There is this really funny you tube video up with two of my fellow fitness experts that had a “Pizza VS Cardio Contest!”

They wanted to put the famous saying: “You Can’t Out-Train A Bad Diet”
to the ultimate test.

The video hammers home an invaluable nutrition lesson…

So one fitness expert jumps on the treadmill and cranks it up to the absolute maximum speed with a slight incline (without falling off) and starts sprinting.

While he’s busting his butt at 11.0 MPH, killing himself to lose fat, the other fitness expert is standing beside him consuming a box of pizza.

After about 3 minutes, the guy eating has consumed 800 calories (half a pizza) and the guy sprinting has burned 42 calories!

Moral of the story – you CAN NOT out train a bad diet.

========================

Here’s What You Can Do…
========================

Stop following a diet period.

Use these MEAL PLANS instead.
Done For You Fat Loss Meal Plans 

Compare any other diet book or diet method to simply following a “designed-for-you” meal plan that eliminates 100% of the guess work and you’ll come out on top 100% of the time – GUARANTEED.

How do I know this?

Because the best meal plan is based on BALANCE and VARIETY which is exactly catered to your physiological make up. You can’t get more personalized than that!

And the best part is, all you do is plug in a few basic measurements to determine which plan to follow and you begin your VERY NEXT MEAL today.

It’s critical that you put your meal plan into action TODAY – not tomorrow, not next week or next month.
I love these plans because they are SO EASY to implement your very next meal and continue until you have developed the habits necessary to see results so that you stay motivated and finally perfect your body and health.

There are no rules to follow, complex formulas, expensive supplements, ridiculous macronutrient ratios that you need to concern yourself with.

Everything is already DONE-FOR-YOU and designed-for-you.

Grab your PROVEN meal plans here:

 Done For You Fat Loss Meal Plans
I promise these will give you everything you need to eat right so you can implement them immediately.

P.S. Eliminate all the nutrition nonsense and stop thinking you need a “special diet” which is a complete LIE, massive nutrition conspiracy and scam.
You need to start with a simple nutritional template that is CONSTANT and COMPLETE with the CORRECT foundational nutritional principles.

Take advantage of the HALF-PRICE sale that ends in 60-hours:
 Done For You Fat Loss Meal Plans