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Remember those “bookend workouts” you were going to do on Saturday and Monday? I know you did your Saturday workout, so here’s a good fat-burning workout for today…

1. Bodyweight Y Squats, 15 repetitions, moderate pace
2. Pullups, 8-10 repetitions, moderate pace
3. Pushups, 15 repetitions, moderate pace
4. Dumbbell Step Ups, 10 each leg, moderate pace
5. Medicine Ball Diagonal Chops, 10 each side, Fast
6. Plank, 15 second hold, 12 repetitions
7. Bodyweight Side Lunges, 10 each leg, moderate pace
8. Rest 2-3 minutes and repeat circuit

Do this circuit 3 times. Try not to rest between exercises. I did this workout on Saturday and I will do a variation of it today.

Happy fat-burning!

“Get the permanent fat loss and weight loss results you want with My Fitness Hut’s Fat Blaster Athletic Training System!”

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Cardio. Of course, it has to be that, right? Let me start with this: there is evidence to suggest that slow, long, steady-state cardio shifts weight in women from the upper body to the lower body! I know you don’t want that!

Second, all calorie burning is good. Stay active even if it is walking 30 minutes a day. But, if you want to really burn the fat and sculpt your body, high intensity interval cardio training (HIIT) or high intensity cardio training (HIC) is the way to go. It only takes 20 minutes per session of this type of interval cardio exercise so you will save time and get the maximum benefit from your workout.

Traditional lower-intensity aerobic exercise on treadmills, bikes, ellipticals, etc. are good for beginners or those who have been inactive. Aerobic exercise is an activity that is done continuously for more than 2 straight minutes. But, research has proven that the heart-health benefits of anaerobic exercise is superior to aerobic exercise. The progression of exercise should be low-intensity aerobics to moderate-intensity aerobics to high-intensity anaerobic exercise. An example of anaerobic exercise is sprinting or repeated squat jumps.

You should combine your cardio exercise (3-4 days a week) with 2-3 days a week of strength training to tone your body, speed up your metabolism and give you good bone health. Only doing cardio will not tone your body the way you want! And, don’t worry about “bulking up” too much. You would have to lift weights like a “mad woman” for that to happen!

Here is an example of 2 great interval cardio workouts!

Be positive and stay strong!

“Get the permanent fat loss and weight loss results you want with Her Fitness Hut’s Fat Blaster Athletic Training System!”

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Keeping track of things helps you see where you have been and what you need to change……doing things haphazardly will give you haphazard results…..this definitely applies to what we eat, how much we eat, why we eat and when we eat. SO, START THE NEW YEAR OUT RIGHT BY WRITING DOWN WHAT YOU EAT IN A FOOD JOURNAL……some of you already journal what you do on a daily basis so just add food to your journaling!

Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

Don’t underestimate this important step!

Need more exercise and nutrition tips? Subscribe to my weekly Fat Blaster eNewsletter and get the FREE Special Report: “10 ‘Must Know’ Fat Loss Tips,” and FREE 4-week Fat Blaster Workout Book!

Check out my other great blogs:

Sports Fitness Hut Blog

You don’t have a plan?…..you’d better get one or you could come out on the other side of the holidays not looking or feeling too well….

You see, that’s what it means to make a lifetime commitment to fitness. Fitness just becomes a natural part of your life—no matter what time of year it is! There’s plenty of ways to enjoy the holidays and still “get in” your exercise. And, you can “reasonably follow” your nutrition plan and still eat enough of holiday goodies. Just be creative like:

1) exercise during your favorite T.V. show….each T.V. show is at least 30 minutes,

2) take a brisk 20-30 minute walk at some point during the day,

3) matter of fact, walk as much as you can (Americans definitely ride too much to places they could walk to),

4) take advantage of the holiday season and use heart-healthy spices like cinnamon, peppermint and ginger to flavor food (instead of high-calorie, fattening sauces and dips),

5) hold to your regular workout schedule at least 90% of the time during the holidays,

6) be sure to keep your daily food journal during the holidays—don’t let November and December become one long eating binge,

7) keep in contact with your accountability partner during the holidays,

commit to fitness now—don’t wait until January,

9) exercise while your kid practices her or his team sport (its boring to just sit there anyway), and

10) its not rocket science—just stay active and eat sensibly during the holidays! Come up with your own creative ways to stay fit.

For the last article in this series, my best of nutrition tips for health and fat loss….

77. Eat breakfast…..momma was right! I ate alot of oatmeal for breakfast growing up. She didn’t say it was good for me……she just said eat it! A good healthy breakfast gets your metabolism kicked off for the day.

78. Eat small meals every 3-4 hours to keep up your energy and to keep your metabolism humming along.

79. Plan and pack your meals for the day. This way, you are more likely to stay with your nutrition plan.

80. This rule always applies to any day—if its fried, let it slide!

81. Alcohol has calories too—7 calories per gram to be exact. Don’t tank it too much!

82. Carbs are not your enemy! They are your body’s preferred source of energy. Just eat the right kind—like fruits, veggies and whole grains.

83. Eat protein with every meal. Protein helps you feel fuller for a longer period of time and repairs your muscles after a tough workout.

84. Don’t skip your post-workout meal. It is important to help your body recover from intense exercise (especially weight training). You don’t have to eat immediately after your workout (if you want to eat immediately after a workout, YOU DIDN’T WORKOUT VERY HARD)! There is a 45 minute to 1 hour “window of opportunity” where replenishing your body’s fuel (carbs, protein, fats) will optimize your tissue’s repair and growth. If you miss this “window of opportunity” it is gone forever. A carb/protein shake will work well.

85. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better. It will also help protect you from binge eating and emotional eating if you write down why you eat what you eat!

86. Find out your basal metabolic rate (amount of calories you would burn if you did nothing all day). You will use this rate to set the amount of calories you need each day to maintain a caloric deficit (burn more calories than you consume).

87. Drink water and unsweetened drinks (like tea) most of the time.

88. Add volume to your diet (eating wet). Eat as many foods as you can with high water content/low calories. Foods such as fresh fruits and vegetables are examples. These types of foods help you to feel fuller (satiety) while eating fewer calories. For instance, grapes with the same caloric amount as raisins will provide more satiety and theoretically help you eat less the rest of the day. Other good foods would be whole grain pastas, rice, whole grain breads and cereals, soups, salads and skinless white chicken/turkey.

89. Don’t starve yourself (severe calorie restriction)! This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming!

90. Forget the quick weight loss gimmicks (they lead to yo-yo dieting and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss. Change your eating habits permanently!

91. Eat foods as close to their natural state as possible. So, a baked potato is more healthy than french fries. And, we could add foods like whole grains, nuts, brown rice, fish, lean meats, etc.

92. Try not to eat foods stored in a box or bag. These foods are usually loaded with trans fats and saturated fats.

93. Eat with a purpose—DON’T JUST GRAZE.

94. Don’t assume that LOW-FAT means LOW-CAL—Read the Label.

95. DON’T EVER SUPER-SIZE YOUR FOOD ORDER!!

96. Skip dessert, eat a small portion or split it with someone.

97. Go easy on the condiments. Sauces, dips, ketchup, mayo and toppings are loaded with calories.

98. Try to stay on your normal diet during the upcoming holidays! Don’t make Thanksgiving through January 1 one long eating binge!

99. Stick to your meal plan at least 90% of the time and you should be just fine (provided you are sticking to your exercise plan).

100. When in doubt, always exercise, eat fruits, veggies, whole grains, raw nuts and drink water.

There you go…..100 fitness and nutrition tips for you (and me)!

Keep your FOCUS! Have a great weekend!

Click here to see all 100 Tips!

After 100 years of weight loss history, doctors and fitness professionals agree that the best solution for fat loss and weight loss is proper nutrition and regular exercise.

How about common sense? Name one thing in life worth having that didn’t take alot of hard, smart work? Is your health worth the hard work? Don’t look for shortcuts….here’s a few tips on diets, etc.

1. I don’t recommend any diet that omits one of the macronutrients (carbs, protein, fat). Your body’s metabolism needs all 3 macronutrients to work efficiently.

2. The various “body organ cleansers” out there on the market are not the key to your fat loss and weight loss…..regular exercise (weight training and interval cardio) and good nutrition are your tickets to a permanent lean and toned body. Use the cleansers if you want for cleaning you out I guess. Just remember that healthy foods such as fruits and veggies also play a role in keeping your body clean (and alot less expensive)!

3. Along the same lines, there are no magic pills, powders or creams that will give you a permanent lean and toned body.

4. Again, forget the fad diets and make the commitment to a lifetime of good nutrition.

5. Set your daily calorie intake based on your basal metabolic rate and your activity level. This way, you won’t eat too much or too little. Maintaining the right amount of calorie deficit (burning more calories than you consume) is the key to burning fat and losing weight.

Keep your FOCUS…..

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Changing lifetime eating habits can be overwhelming! Its hard to change something that you like to do….even if the change is for the better! Some people are able to make major nutritional changes “cold turkey.” Some of us need to take baby steps. More of us fall into the latter category. Here’s a few pointers:

1. Add foods to your menu that you like. You are more likely to stay with a menu loaded with foods you like. I am amazed at some of the “healthy menus” in some magazines! Do people really eat that stuff! Find healthy, nutritious foods that you like and get rid of the foods that are bad for you (interpreted “adds fat to your body“).

2. If you eat a “cheat food” one day, its not the end of the world. Just exercise a little harder that day….and get back on your menu track ASAP! If you stay with your nutrition program 90% of the time, you will do just fine.

3. A good tactic to use: challenge your accountability partner to “eat-no-bad-food days or weeks.” That way, you keep each other in check.

4. List in your food journal items you will not eat/or severely limit like: sodas, sugary fruit juice drinks, candy, cookies, donuts, fried meats and fried foods, fast foods, ketchup, mayonnaise, etc. Right next to that “bad food list,” write down good food items you will replace them with like: whole grain breads, whole grain cereals, oatmeal, almonds, walnuts, low-fat dairy products, low-fat yogurt, fruits, veggies, unsweetened tea, water, lean meats (baked, broiled or grilled), olive oil, cinnamon, mustard, etc. Remember, make a list of foods you like. This replacement tactic works well.

Keep your FOCUS…..

Many times, people are trying to “get into shape” and they just start lifting weights and running. There is no set program to achieve fitness results. Well, this often leads to little or no results and a host of injuries. Look at this client question:

Client Q: Some muscle areas on my body are more developed than others. How can I correct this problem?

Mark’s A: We all start with a body type due to heredity. A fitness assessment is important because the personal trainer identifies postural weaknesses and muscle imbalances. The fitness program is then tailored to fit the individual’s needs. Without this assessment, you are “shooting in the dark.”

Achieving optimal muscular fitness requires flexibility, strength, endurance, power, and speed. These components should be included in an integrated training program. Because of lifestyle habits, the dominant side of the body develops more than the non-dominant side. And, if certain patterns or muscular actions are performed repeatedly, muscles develop more in either the front of the body or the back of the body. As a result, some muscles become tight, lengthened or weak.

An integrated training program focuses on 3-dimensional muscular balance. This will help overall strength, prevent injuries and enhance everyday living. Opposing muscle groups should be in balance. For example, the quadriceps group/hamstring group should be in balance (or the quads should not be significantly stronger than the hamstrings). Research has proven that inadequate hamstring strength contributes to knee anterior cruciate ligament (ACL) injuries.

To avoid developing muscle imbalances or to correct muscle imbalances, you should do the following:

1) Have a postural assessment performed by a fitness professional. This assessment will indicate where your muscles are tight, weak or lengthened. It will also indicate patterns of postural dysfunction called postural distortion patterns. Distortion patterns occur because the structural integrity of the kinetic chain (human movement system) is compromised due to the misalignment of one or more of its components.

2) Develop a comprehensive flexibility routine.

3) Weight training should focus on the total body to avoid muscle imbalances.

Do you have a fitness question? Just email it in! People want to know the answer to your questions!

Need more nutrition and exercise tips? Subscribe to my weekly “Fat Blaster” eNewsletter!

July and early August are traditionally heavy vacation months for many people (gas is $4 a gallon!)! Your workouts don’t have to take a vacation! Just be a little creative and you can have fun on vacation and still workout. Here’s a good goal: try to at least maintain your pre-vacation body fat and weight upon return from your vacation!

The picture above is my vacation condo location in Kissimmee, FL. It was easy to run in this location (just watch out for the alligators)!

Sometimes the location of your vacation can make working out fairly easy. For instance, if you are going to the mountains, hiking is an ideal exercise activity. And, if you are going to be close to a beach, running in the sand is a good exercise. If you are staying in a hotel, most hotels have exercise rooms. Just plan your workouts along with your vacation. Afterall, you want health and fitness to be a part of your lifestyle.

Here are some more pointers for your workouts during vacation:

1) Take your stability (swiss) ball and a set of dumbbells with you. You can get in a good 30 minute workout anywhere with these two pieces of equipment.

2) If you don’t want to take any equipment, then you can always do a bodyweight workout.

3) Take a jump rope with you. A 30 minute jump rope workout always works.

4) Plan fun games (such as water basketball, water polo, relays) with the family. The best exercise is fun exercise.

5) Visit the local health club where you will be vacationing. Some health clubs have agreements with your health club. A new workout atmosphere can be great motivation.

6) Plan a family hiking expedition if the vacation location allows for this type of activity.

7) Take your workout DVDs with you. They will probably work in your hotel television!

Stay on your nutrition plan at least 85% of the time! This is a tough one but you can do it!

I think you get the idea. Have a great vacation and stay safe!

Need more exercise and nutrition tips? Subscribe to my weekly “Fat Blaster” eNewsletter!

There is no doubt about it: 60% to 70% of your exercise goal success or failure will depend on a good nutrition plan! I can give you a great menu plan to follow day to day. It is up to YOU to follow the nutrition plan!

Here is another fact: research has proven that you will have a better chance of succeeding with your nutrition plan and fat loss if you keep a food journal! By logging your actual food choices, you are holding yourself accountable throughout the day. You will also be forced to plan your meals better.

In your food journal you should note:

1) List food, calories and serving sizes for every snack or meal. List details such as meats, drinks, vegetables, fruits, etc. For each meal, list why you ate–such as you were angry, sad, happy, hungry, etc. This is very important because moods can affect food choices! You need to know your motivations for eating!

2) Did you eat at home, at a fast food joint, restaurant, etc. Eating on the go can wreck your nutrition plan! Include this information with every meal.

3) Compare your food journal with your nutrition plan every day! This is the ultimate check on yourself and your eating habits.

A food journal will also help protect you from binge eating.

If you need more exercise and nutrition tips, subscribe to my “Weekly Fat Blaster” eNewsletter!