52 Days Left: Identify (And Avoid) Your Kryptonite

52 Days Left- Identify (And Avoid) Your KryptoniteWe’ve all got something that’s our Kyptonite, whether or not you were born with the name Kal-El. For me, it’s food that starts with the letter “C,” ends in “E,” and rhymes with “peas.” I can’t past walk the cheese counter without salivating over the bries and the blues. Or, the aged gouda with the crystals…or that one with the…see?

This is why I rarely buy cheese. Because, even though I know that one ounce of cheese (approximately the size of two dice) is 100 calories, if it’s in my house, I’m probably going to inhale that whole wedge in a night. Two, tops. It’s my weakness.

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53 Days Left: Talk a Walk During Lunch

53 Days Left- Talk a Walk During Lunch

Let’s be honest. Moving > not moving. But, if you’re like most Americans, you spend an average of 56 hours a week just sitting. In fact, hours probably go by without you having moved from your desk. Or the couch.

I didn’t believe it either, but then I spent a couple days wearing a Fitbit Flex and lo and behold, I noticed that if I didn’t make a concerted effort to get up and walk around, I would clock in less than 1000 steps before 3pm. Combine that with going out to dinner or binge-watching shows after work and that makes for not much movement. Even if I did my daily workout.

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54 Days Left: Stock Your Pantry for Success

54 Days Left- Stock Your Pantry for SuccessNow that you’ve cleared your pantry of all unhealthy things, it’s time to fill it with staples. Here are some of the staples we recommend:
• Nuts
• Salsa
• Whole grain bread and/or pasta
• Brown rice
• Lentils
• Canned beans
• Spices
• Olive oil

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55 Days Left: Throw Out the Junk Food

55 Days Left- Throw Out the Junk FoodYou heard us right. Your challenge today is to empty your desk, cupboards, fridge, freezer, car, and secret snack stash drawer of foods and drinks you shouldn’t be eating. If you want to reach your fitness goal by summer, prevent temptation by removing all junk food from your house. If the packaged foods are unopened, donate them. Read the labels, if a food has un-pronounceable additives or anything ending in -ose (that’s sugar), it goes.

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56 Days Left: Do Jumping Jacks During TV Commercials

56 Days Left- Do Jumping Jacks During TV CommercialsInstead of fast-forwarding through TV commercials, use them as an opportunity to get your heart pumping and burn calories! Get off the couch and do a speed round. Focus on perfect form, drive the balls of your feet into the floor and spring back up touching your fingertips together at the top of each jump to get your shoulder muscles in on the action. Doing this at full-bore intensity, a 150 pound person can burn up to 150 calories during the commercials in one episode of Scandal. Make this a habit, and you’ll see real results.

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58 Days Left: How many calories should I be eating?

58 Days Left- Figure Out How Many Calories You Should EatWe’re often asked “How many calories should I be eating?” Between RMR and BMR and net calories and total calories and deficits it can all be a little overwhelming and confusing. We know. Here’s how to quickly figure out how many calories you should be eating.

Sedentary: You work in an office or at home and sit for most of the day. Current weight in pounds x 12 = Calories needed to maintain weight.

Moderately Active: You walk or are on your feet for most of the day (i.e server in a restaurant) or are doing one of our entry level programs. Current weight in pounds x 13 = Calories needed to maintain weight.

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When you Hit a Weight-loss Plateau

I’m sure there are many possible reasons why you have hit a plateau.

If you are working out several times per week then I would ask, is the workout still tough for you or do you just do it and feel good afterwards. I mean do you have the ‘I’m not sure I can do this, but I’m going to because I NEED it‘ thought? If it’s starting to get a little easy, find a way to make it tougher for you – you don’t need it to be more than an hour a day; what Mom has that kind of time?!

I recently added 1.5 lb weighted gloves to my workout. Today I am so sore in all the right places again. Totally a good thing as it means my body is changing. You could also try doing a different workout. Cardio is good for losing weight, but building muscle will increase your metabolism even on the days when you don’t work out. It’s like getting a freebie! Try lifting weights; you can join … Continue reading

Burn Fat, Build Muscle, and Stop Starving Your Body!

One of the big questions is what and how much to eat when doing an intense, muscle building program like Chalean ExtremeLes Mills Pump, or even Body Beast. This is very important, because if you do not eat enough, or you don’t give your body enough protein, it will begin to break down your MUSCLE to use as fuel!!! I’m no sooth-sayer, but my thought is that if you’re taking the time and spending your energies on an intense fat loss, muscle-building workout program, then chances are you aren’t in it to loose muscle. Follow the instructions below to set up your eating plan to help your body burn fat, build muscle and increase your metabolism naturally when you do combined strength-training and cardio workouts!

Find Out More About Yourself

These are two varying  methods to find your BMR Basic Metabolic Rate and TDEE Total Daily Energy Expenditure. If you are already very fit, I believe the first method works well. If you are just beginning your fitness journey or … Continue reading

Stop Being Counter-Productive!

fitness tip, fuel your body, process sugarDid you know that cinnamon naturally helps your body burn sugar? If you have a hard time converting sugar to fuel, or you need a little pre-workout pick-up without adding a sugary drink, take a couple of cinnamon capsules with some water. You might belch cinnamon, but it is far better than killing your workout efforts before they start with 12 oz or more of sugar!