ShapeFit.com Health & Fitness Blog

Weight Loss Tip - Thermogenic Effect of Food

2006-06-30T09:25:00.000-07:00

When you eat food, your body does more than just add calories, it also burns them. The act of digestion takes energy and therefore burn calories, which is also known as the "thermogenic effect of food." This effect accounts for five to 10 percent of your metabolic rate, so you want to make sure to eat the right foods that stimulate the most thermogenic effect. Protein has the most thermogenic effect of all nutrients. A whopping 30 percent of the calories from protein are used during digestion! So if you eat 100 calories of protein, 30 calories will be burned through digestion leaving you with a net 70 calories. The fiber and complex carbs in vegetables will also force your body to do some extra work.

Featured Model - Nikki Warner

2006-06-30T09:24:00.000-07:00

Nikki Warner's Biography

I am a 25 y.o., college student at Ball State Univ., working on a dietetics degree.. I have been lifting ten years, competing for 7 years. During those years I competed in bodybuilding off and on for five years and figure for 2 years.

Fitness Model, Competitor
Figure is much more suitable for me since I have a natural physique with lots of soft feminine curves. I love big muscles but I do not have the bulk and striations to do well at the national bodybuilding level of competition. In my heart, natural, healthy feminine muscles is what female bodybuilding and fitness should be about.

Career Highlights
I held my cross-country school record for 7 yrs. along with receiving MVP in track and cross-country for 3 yrs. I was the only one in the history of my school to do well at the regional level, along with making All-City, All-County, and All-Sectionals

Bodybuilding
1997 All-Natural Central USA (1st)
2002 Ms. Ball State University (1st and overall)
2003 Ms. BSU (1st/overall)
2003 Collegiate national overall champ

Figure
March 2002 Hoosier Muscle Classic-Natl. Qualifier (1st)
April 2002 Jr. USA (3rd); June 2002 Indianapolis show-Natl. Qualifier (1st and overall); July 2002 Midwestern-Natl. Qualifier (2nd)
August 2002: Team Universe Figure Nationals (Pro Qualifier)
June 2003: Jr. Natl. (10th/26); Indiana championships (1st and overall)
July 2003: Collegiate natl. overall figure champ

Modeling
I've worked with various photographers including Gene Hwang, Mike Druskin, Gene Carangal, JM Manion; Joe Lobell; and Guido Marcovelli.. I am featured on alot of different websites .....do a search on my name and you will find out where I am on the web or check out my links page! My fanclub is great too since it contains hundreds of photos.

First Interest In Fitness/Bodybuilding
I was a skinny 90 lbs. runner my Soph. year in H.S. I hated looking that way and desperately wanted to have some curves. One advantage to being thin was the less a weighed the better runner you were.. My brother, Brad, who is a good amateur bodybuilder persuaded me to start wt. training. Within one month I had joined my local YMCA and I was hooked from then on out.

Goal Within The Fitness Industry
I would like to become a professional figure competitor. After turning pro. I would like continue doing guest appearances along with some modeling work for magazines, etc. This will also help me out with my future career as a dietition. In the future, I would like to open up my own nutrition counseling and supplement business.

Precontest Diet

Here is a one day sample...I don't eat the same thing everyday...... I use alot of variety and include a cheat day once a week..... that is a pig out day when I eat anything and everything!!!

Before Breakfast: 5gm. Twinlab creatine/ glutamine/ 2gm. Twinlab pyruvate

Cardio: eliptical climber 30min.

After Cardio: 1.5gm. HMB (Twinlab); Myoplex or Met-rx meal replacement; 250mg. alpha-lipoic acid

Meal 2: 7 egg whites; 1 c. cooked oats with sweet/low; 2 tsp flax oil; 2 chitosan (for fiber)

Weight Workout: legs (before workout: 5gm. glutamine/creatine/ ZMA) **Wts. take 50-60min.

After Workout: Myoplex or Met-rx mrp; alpha; pyruvate

Meal 3: 4 oz. cooked chicken or a can tuna; 1 hard-boiled egg if having tuna salad; stirfry veg. (Mrs. Dash); 1/2 to 3/4 c. cooked pasta or rice

Meal 4: 4oz. cooked chicken or lean round steak; large salad with Paul Newman's oil/vinegrete dressing; 3/4 c. cooked brown rice with mrs. dash

Meal 5: Protein Plus Met-rx protein powder/ZMA/HMB/Pyruvate

2 weeks before a show I add in a fat-burner and GKG

Training Precontest (3 months out)

Month 1: Cardio 3X week for 30 min.
Month 2: Cardio 4-5X week for 45min.
Month 3: Cardio 5X week for 60min. (2 separate sessions of 30min.a piece).

Wt. Schedule
Mon. (Chest): Tues: (Back) Wed: (Rest) Thurs: (Legs) Fri. (Arms) Sat.: Shoulders Sun. (Rest)

Offseason
I have the same wt. training shedule, however, I do Back and Shoulders together, which gives me an extra day of rest

**I don't do any cardio offseason. This allows me to grow and get stronger. Therefore, when I do start cardio precontest my body really responds to it and it helps me get really lean since my body is not use to doing it year-round.

Favorites

Favorite body part to work: Arms
I love working arms because the visualization of seeing the muscles pump up is unbelievable! Besides, my triceps being one of my better body parts.

Ideal vacation: It def. has to have lots of sand, sunny beaches, with loads of sunshine. A bottle of fine red wine and of course the one I love right by my side. We would spend a quiet romantic night together dining on wonder food, drinking our wine, and loving every moment of each other's presence!

Least favorite food: sushi.....yuck! I don't like raw shrimp, crab, or lobster either unless it is breaded or has slews of sauce on top of it.lol!

Ideal Man: Caring, loving, non-arrogant, loves to cuddle, sensitive, fit, open-minded, honest, trustworthy, considerate, and understanding. Of couse I wouldn't mind a hard body with dark hair and eyes but personality def. comes first. I love bald-headed men too!

Relationship Status: Single but unavailable

Personality: Easy going, friendly, open-minded, and honest

Things I hate: People who brag, dishonest people, back stabbers, and jealous people. Besides that I hate flying and slaving away at cardio. come precontest time.

Favorite animals: I love rabbits......angora, mini dwarfs, mini-lops, etc. They are so cute, gentle, and timid! Too lovable!

Favorite food: Chinese food is the bomb. I especially like the crab rangoon and General's chicken!

Favorite movie: Shawhank Redemption..this movie is funny, sad, and very entertaining!

Favorite shoes: Definitely my 4 inch heeled sandels that I purchased in NY. I'm 5'6 with these babies on.....whew hoo

Workout wear: I normally wear some cotton tights with a cute cut-off top or tank top. Precontest I like to wear hotskins shorts with my ballistic bodywear sports bra!

Favorite diet food: cottage cheese and egg omelets

Favorite music: all types..hip-hop; rap; alternative; heavy. I esp. like to listen to upbeat music when working out...Limp Biz.; Kid Rock; etc.

Bits and Pieces: I'm a very open-minded individual and love to have a great time. However, I am very serious when it comes to working out and school.

Car I drive: 2001 Camero Z-28...Of course it's a sporty one. I love to drive fast!

Favorite Dessert: Cancannon's creme filled chocolate cake...yum yum!

Favorite Cardio Wkt: Elliptical...It is easy on the joints and works your entire body.

Workout of The Week - Blast Your Butt

2006-06-30T09:23:00.000-07:00

This advanced butt workout will really blast your glutes and tighten up your overall lower body. The key is to work the butt from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Butt Workout #1

Exercise: Glute Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Cable Hip Extensions
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Smith Machine Squats
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Supplement of the Week - Udo's Oil

2006-06-30T09:22:00.000-07:00

Many people are looking to better their health and wellness and are realizing you cannot always get pure, clean, and high nutrients through foods because many of our foods are denatured by the time we eat them through care and cooking. In many cases we could never consume as much as we need for those us who are very active. Adding supplements, natural and pure are an excellent solution.

I have been using this oil for 5 years now and had seen and felt the benefits immediately. I was preparing for my first Bodybuilding contest and was told it would aid in fat loss as well as helping with the leathery skin you can get from pre contest dieting. I began using it and it is now a regular part of my diet on or off season. I average 8 tablespoons per day!

Omega fats are great for the body both in and out but in specific it can affect you in obvious ways such as skin, hair and nails. These fats are found in several food sources but not in the same combo you find it in the Udos mixed blend. This blend is balanced out to a ratio of 3-6-9 that has been found most beneficial. You can view various research links at the Udos site.
Skin is better hydrated and kept smooth with less wrinkles, now how is that for incentive?
The nails and hair grow much more healthy and rapidly when using this supplement in the diet.

Bodybuilders avidly use this supplement for leaning aid purposes so basically are consuming fat in order to lose body fat….ironic hey? Well it is now being suggested for everyone's diet and most goals and this means everyone from the average Joe to Mr. Olympics.

I like to add some to my salads, fish, protein shakes and on my veggies. It is not suggested you cook with this oil or you will break it down and it must be kept cold. The oil is very light as is the taste being it is mainly comprised of flaxseed oil, pumpkin seed oil, sesame oil and you can read the label for the full reading. Another selling point for me was that it is a vegan product.

Essential Fatty Acids need to be a part of everyone's diet along with protein and good, whole, clean carbs!

Udos Oil - Overview

Udo's Choice Certified Organic Ultimate Oil Blend (Phew), is a blend of organic unrefined oils and other ingredients. The oil was created by Udo Erasmus, when he was ill and he has perfected the blend to give us just the right amount of Omega 3 Omega 6 oils. These fats are good for the body, and don't make you fat!

Udos Oil - Health Benefits

Most of us are deficient in Essential Fatty Acids, especially Omega 3. There has been a major shift in our dietary habits over the last 150 years, and the main reason we are lacking in these Essential Fats is due to the tendency to rely on processed food. Because these Fats do not have a long shelf life, they have been removed from many foods.

Essential Fatty Acids are excellent in increasing our metabolic rates and energy levels, meaning we will burn more calories and subsequently lose weight. They also help the kidneys get rid of any water which the body is retaining.

They are also good for skin and nails as well as nourishing us from within. Women in particular should ensure that they are getting enough Essential Fats in their diet, and Omega 3 can improve moods, postnatal depression, and fybromyalgia.

Diets which are high in Essential Fatty acids have shown to be excellent in preventing degenerative diseases e.g the Inuit populations who survive on blubber, fat and fish. Most of us however, dot have a diet quite like that!

Udos Oil - Ingredients

Flax seed oil, sunflower seed all, sesame seed oil, Medium chain triglycerides from coconut oil, evening primrose oil, soy lecithin, rice brand and rice germs oils, oat bran and oat germ oils, rosemary extract, tocotrienol.

The oils in the blend supply a range of fatty acids including a 2:1:1 ration of Omega 3, 6 and 9.

Udos Oil - Nutritional Information

(per 30ml) Energy 270 Kcal, Protein 0.4g, carbohydrates 0g, Fat 29g, saturated fats 3.7g, polyunsaturates 19.4g, monosaturates 5.9g.

Celebrity Diet & Workout Secrets - Janet Jackson

2006-06-30T09:21:00.000-07:00

Janet Jackson has been quoted in the media as having an ongoing battle with an eating disorder. Many young women have issues with eating disorders because if the influence of the media. The more a person is pressured to emulate the mainstream image, the more the desire to be thin is adopted, and with it an increased risk for the development of body image dissatisfaction and eating disorders.

Although Janet is working very hard to take control of her eating disorder, she still trains at an intense level. Janet's workout routine, the one designed by her personal trainer Tony Martinez, has Janet doing intense workouts to stay in shape.

Janet Jackson's Workout Routine:

*Legs twice a week (reverse lunges, good mornings, toe touches, and leg press pushing back at a 30-degree angle).

*Upper body work twice a week (push-ups, pull-downs, chest flyes, biceps and triceps supersets and shoulder lateral raises).

*3 days of ab training

*5-6 days of cardiovascular exercise (including kickboxing, basketball, tennis, baseball, jumping rope, and running)

On February 1, 2004, Janet Jackson and Justin Timberlake made history with their Super Bowl scandal. It is certainly no secret that with an unfortunate “costume malfunction,” Janet and Justin sparked the largest controversy of the year by exposing Janet Jackson's naked breast.

"I am sorry that anyone was offended by the wardrobe malfunction." Justin Timberlake, saying he didn't intend to expose Janet Jackson's breast at the Super Bowl. "It wasn't a stunt." Janet Jackson.

New Weight Loss Success Story - Yvonne

2006-06-30T09:20:00.000-07:00

Read Yvonne's motivational weight loss story! She lost an amazing 250 pounds! Prior to selecting weight loss surgery she realized that it was not the food that was the problem - it was her attitude toward it. She started about 6 months prior to surgery and cut out all junk food and started an exercise program of walking every day. She also realized that she had to find other outlets to celebrate or deal with stress. Yvonne and her husband together made better food choices and also planned their meals.

First Name: Yvonne
Age: 46
Family status: Married
Occupation: Sr. Project Manager
Hometown: Brooklyn, N.Y.
Pounds or inches lost: I have lost a total of 250 pounds!
Starting Weight: 497
Current Weight: 247

Yvonne's Weight Loss!

When did you become unhappy with your weight?

In 2000 I got married and was very happy. My husband and I ate our way through every new experience and by the start of 2002 we realized our health was in jeopardy.

What made you decide to lose weight?

Having always been on one diet or another my entire teenage and adult life, I decided this time whatever I did had to be permanent. I was borderline diabetic, my joints ached, my asthma was out of control and I was miserable.

What were the most important changes you made to lose weight?

Prior to selecting weight loss surgery I realized that it was not the food that was the problem - it was my attitude toward it. Why I ate. Starting about 6 months prior to surgery I cut out all junk food and started an exercise program of walking every day. I also realized that I had to find other outlets to celebrate or deal with stress. My husband and I together made better food choices and also planned our meals.

What was most challenging about losing weight?

After weight loss surgery the pounds seemed to melt away however, I knew that would not last forever and in order to maintain my losing I would need to seriously begin an exercise regimen. Working out at least 1 hour every day. In the beginning it was only the treadmill, then walking the hills in the neighborhood. I soon moved over to the elliptical glider and after 2 years I was finally able to take some of the classes at the gym. I am now a bonafide gym rat! I also know that taking my vitamins daily and drinking at least 96 oz of water per day is absolutely necessary.

How long did it take you to start to see results?

I started seeing the results after about 3 months. It took my mind much longer to grasp the concept of a new smaller me. I still have some imaging problems today always viewing myself as bigger than I really am.

How long did it take for you to reach your current weight?

It took me 2 years and 6 months to reach the weight I am at currently.

How long have you maintained your weight loss and how do you do it?

I have been maintaining this weight for over a year now. I work out every day. I continually switch my routines so I do not get bored. I still love taking classes at the gym - Spin, Cardio Kickboxing, Yoga, and Body Pump - however I also bike ride, jump rope, and do most of my stretching at home.

How has your life changed now that you've lost weight?

I am now truly living my life. I have energy that I have never known existed. I like to set goals and see how long it takes to achieve them when exercising.

How Did ShapeFit Help You Reach Your Weight Loss Goals?

ShapeFit has given me ideas for different types of exercises to keep me motivated. They have also helped me stay motivated by offering variety in food choices that I had not thought of on my own as well as exercise alternatives. Its great to see other women also striving for the same or similar goals and knowing they too are successful.

Yvonne's Weight Loss Tips!

Weight loss tip #1:

Eat to Live don't simply Live to Eat.

Weight loss tip #2:

Set achievable goals and reward yourself when you achieve them.

Weight loss tip #3:

Don't beat yourself up if you fall back into the old routine. It's not about the destination but the journey you take to get there.

Weight loss tip #4:

Keep a food journal, measure your foods, and try something new.

Weight loss tip #5:

Try different kinds of exercise so you don't get stuck in a rut.

Yvonne's Weight Loss Eating Plan!

Breakfast:

1/2 cup oatmeal 1 banana

Lunch:

3 oz tuna 1/2 cup spinach 1 medium fruit (apple, orange)

Dinner:

4 oz meat (chicken, fish either baked, broiled or grilled) 1 cup tomato and cucumber slices

Snacks or Mini Meals:

20 pretzels or 2 tiny boxes of raisins, or celery with nonfat ranch dressing

Yvonne's Weight Loss Workouts!

Weight Training:

1 hour Yoga twice a week 1 hour Body Pump (weight lifting class) 1 time per week 1 hour jump rope or running stairs at high school football stadium bleachers

Cardiovascular:

1 hour Kickboxing 1 time per week 1 hour Spin Class twice a week

Summer Sculpting Series Part #2 - Lower Body

2006-06-30T09:16:00.000-07:00

Are you ready to tighten up and really get toned for summer so you can show off your well defined body at the beach? Do you have a new swimsuit you're dying to wear but need help burning fat and building muscle so you can feel confident when you wear it at the pool or on the beach? Well, we are here for you! We have created a 4 part "Summer Body Sculpting Series" to help you get beach ready. This sculpting series provides exercises and workouts to get your body into great shape by building calorie burning muscle mass so you can achieve a lean and fit physique. The second part of our sculpting series provides you with a lower body makeover. Learn how to tone up your legs and butt now!

Getting ready for bikini season means most ladies are doing their last minute cardio sessions and feeding on scant amounts of fruit with no fat yogurt yet avoiding weights because they are afraid of putting on too much muscle.

Unless you train very hard, specific toward this goal, eating toward this same goal then you will not get big because it is very hard for a woman to get big naturally.

Lifting weights will help tone and refine your shape helping you look trimmer if you train for that specific outcome. There is so much more to it and ladies need to know how to figure it out. The most common complaint women have is lower body size.

Keeping reps high and adding some weights to your exercise will bring you farther than cardio alone. Cardio is crucial in order to keep the body fat low but alone is not enough.
Starving yourself will only cause your metabolism to slow resulting in fat storage; your body will want to save everything you eat as fat for a rainy day since it feels starved. You will have a hard time getting the 'gas' to train or do cardio in turn defeating the whole purpose.

Try eating 6 meals per day at least, eat your fruit and yogurt but add some protein powder and nuts. Protein is one key toward your goals but balancing the diet is also missed since many women will go carb free losing out on nutrient rich foods which help you get the lean body goals. Food such as quinoa, yams, brown rice, oats and millet are excellent carbs. Fats are good too but mainly omega fats like avocado, olives and nuts. By all means cut out sugar and bad fats!

Circuiting the below exercises by doing them back to back with high reps in the range of 20-50 with very light to no weight is a sure fire leg thinner.

Lunges are very popular and come in various styles such as stationary, forward lunge, rear lunge, lunge knee up, walking lunges, side lunges and lunges on a step. Use these and vary them every few weeks in the program to keep things fresh.

Hamstring exercises such as ball bridges, leg curls both seated and lying, stiff legged deadlifts and ham rippers are all excellent choices for thigh tightening.

Single leg squats with a ball behind your back against a wall is very tough and when done right, great for the ankle and knee joint as well. You cannot go heavy and must keep the middle of the knee aligned with the outer foot for this to be effective without causing knee injury.

Step ups done with weight or no weight at all. These will really get your heart rate going to work up a great sweat. These can be done alternating legs or one leg at a time. Height choice can also be varied from using a low step to a workout bench which is advanced.

Lying Butt Bridge combined with glute kicks are a great combo which I like to do by going for 50 reps on one then go straight toward 50 reps doing the other, back to back, what a burn!
Many of these can be done at home so there really is no excuse so get working ladies and quit complaining about that lower body - sweat that fat off!!!

Fit Over 40 - Male Success Stories Wanted

2006-06-28T07:02:00.000-07:00

Are you a male over 40 who has lost body fat, gained lean muscle mass and want to share your success story to help inspire others all over the world? We are looking for weight loss success stories from men between the ages of 40-70 who have succeeded on their fitness plan and truly changed their lives. To submit your success story and be showcased on our site to motivate others, simply click on the link below and fill out the form. Remember to also e-mail us your before and after photos so we can include these in your story!

Share Your Story >>

Weight Loss Tip - Avoid Spot Reducing

2006-06-28T07:01:00.000-07:00

Spot reducing involves training an area of your body exclusively to reduce body fat levels from that specific area. Popular spot reducing areas include the stomach (abs) and the hips, thigh and buttocks. Many people think by doing hundreds of sit-ups, they can lose their belly fat and get a six pack of defined abdominals. Spot reducing is a myth and does not work. Fat gets stored on our bodies in a certain order which is determined by gender and genetics. Men typically store excess fat in the abdominal region and women store fat in the hips and thighs. When someone loses weight and decreases their overall body fat levels, the decrease of fat comes from all over the body and does not specifically decrease in one central area. The best way to lose body fat and tone up an area like the abs or thighs is to burn calories with cardio training and use strength training to build up lean muscle to tone the area you're focused on.

Featured Model - Melissa Wilkinson

2006-06-28T07:00:00.000-07:00

I was born and raised in what is known as the "South Country," a series of small communities scattered throughout the Elk Valley, East Kootenays, British Columbia, Canada. I continue to reside in this beautiful area amidst the Rocky Mountains. I enjoy running, weight training, sports like hockey, volleyball, skiing and snowboarding. In the winter I skate and snowshoe, as well. I like to sing and listen to music, mostly old and new country, but also folk, adult alternative, jazz and blues. I love being outside in the sunshine- be it a beach or riding horseback in the mountains!

Melissa Wilkinson's Statistics

Dress Size: 4/5
Height: 5'5
Weight: 115- 118 lbs (competition) 125-128 lbs (off season)
Chest: 35B inches
Waist: 24 inches
Hips: 35 inches

Melissa Wilkinson's Biography

I was born and raised in what is known as the "South Country," a series of small communities scattered throughout the Elk Valley, East Kootenays, British Columbia, Canada. I continue to reside in this beautiful area amidst the Rocky Mountains.

I enjoy running, weight training, sports like hockey, volleyball, skiing and snowboarding. In the winter I skate and snowshoe, as well. I like to sing and listen to music, mostly old and new country, but also folk, adult alternative, jazz and blues. I love being outside in the sunshine- be it a beach or riding horseback in the mountains!

I love to travel. I have been to Mexico, Europe, and the UK. I worked in Edinburgh, Scotland for a winter when I graduated from University of Victoria. My fiancee is a professional bull rider, so we spend spring and summers traveling across BC, Alberta and the US. I have become a big fan of the exciting sport of rodeo!

I also love reading- anything from magazine articles to Shakespeare! I write as well. You can read samples of my work on the Freelance page!

Melissa Wilkinson's Accomplishments

Certification

University of Victoria
1995 Bachelor of Arts (English)

1998 Post Degree Professional Program (Secondary Teacher Certification- English & Social Studies)

1996 BCRPA Approved Body Blue Print

Fitness Instructor Certification

1999 ISCA Thomas The Promise

Kick Boxercise Instructor- Level 1

2004 Can-Fit-Pro

Personal Trainer Specialist

I also hold a valid Red Cross CPR "C" and First Aid Certification.

Skills

I am a certified Group Exercise instructor, specializing in Step and Cardio Kick Box. Last year, I modeled exercise form and co-hosted several episodes of a local fitness show titled Full Circle.

I have competed in the categories of Fitness, Figure and Fitness Model for the World Natural Sports Organization. In April 2004, I competed Alberta and placed 3rd in FIGURE at the W.N.S.O. Prairies Competition. One month later, I competed in FAME in Toronto, in the categories of Figure and Fitness Model Search.

I have a competed in variety of sports: ice hockey, flag football, volleyball, ski/snowboarding. I am also a competent Western-style horseback rider.

I am a published freelance writer. I have two articles published: one for BC Cattleman's Magazine March/April 2003 and another for Muscle & Fitness Hers June 2003. I prefer to write about health and fitness, but am available for freelance work on a variety of other topics.

I also sing and write country music. I recently formed an acoustic duo with my friend and amazing guitar player, Bill Heibein. We are called Fandango. We cover mostly old time country and some new. Audio samples coming soon!

Melissa Wilkinson's Competition

FAME Canada 2004

Figure/Fitness Model Search

WNSO Prairies Division 2004

3rd Place - Figure

Top 10 Fitness Model Search

Sophie's Swimwear Model Search 2003

Sophie Girl Finalist

JLo Swimwear Model Search 2003

Finalist

Miss Molson Indy CALGARY 2003

Preliminary Finalist

4th Place

Country Vocal Spotlight 2002 & 2004

Singer/Participant

Miss Molson Indy VICTORIA 2001

Preliminary Finalist

1st Runner Up

Western Canadian Natural Bodybuilding & Fitness 2001

4th Place - Fitness

(tall division)

WNSO Fitness & Bodybuilding2000

3rd Place - Fitness

Workout of The Week - Blast Your Abs For A Six Pack

2006-06-28T06:59:00.000-07:00

This advanced ab workout will really blast your abdominals and add definition to the overall development of your mid-section. The real key is to work your abs from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout. If you're just beginning and need a basic routine, we also have several beginner level workouts for you to follow so you can learn the basic overview of how to exercise safely and effectively!

Advanced Ab Workout #8

Exercise: Press Sit-ups
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Air Bike
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Oblique Crunches
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Supplement of the Week - Jay Robbs Whey Protein

2006-06-28T06:58:00.001-07:00

When you buy protein, you want PROTEIN, not sugar, chemicals and cheap fillers. Jay Robb's delicious Whey Protein contains only 3.5 grams of naturally occurring carbohydrate and delivers 23 grams of FIRST CLASS protein per 1 oz. serving. BEWARE of most protein powders on the market! Many of these formulas contain cheaper proteins, as well as tons of SUGAR, and refined carbohydrates in the form of: Fructose, Glucose, Glucose Polymers, Maltodextrin as well as fake sugars chemically developed such as Aspartame, Sucralose, Xylitol, and Polydesxtrose just to name a few.

Formulated by Health and Fitness Expert Jay Robb CCN CFT to Meet the Highest Standards.

*Hormone Free
*24 Grams Protein per Oz.
*Fat Free!
*No Aspartame
*No Artificial Sweeteners (We Use Stevia)

Jay Robb's all new Cross-Flow Microfiltered and Ion-Exchange Whey Protein powder is the ultimate! Jay Robb has left this product simple and natural, so that you can buy the highest quality and BEST TASTING whey protein available anywhere in the world!

Mixes in water with a few turns of a spoon, or a quick shake in a shaker bottle. BEWARE of most protein powders on the market! Many of these formulas contain cheaper proteins, as well as tons of SUGAR, and refined carbohydrates in the form of: Fructose, Glucose, Glucose Polymers, Maltodextrin as well as fake sugars chemically developed such as Aspartame, Sucralose, Xylitol, and Polydesxtrose just to name a few.

When you buy protein, you want PROTEIN, not sugar, chemicals and cheap fillers. Jay Robb's delicious Whey Protein contains only 3.5 grams of naturally occurring carbohydrate and delivers 23 grams of FIRST CLASS protein per 1 oz. serving. It is always optimum (as indicated by Jay Robb's exclusive recipes) to use a blender and mix your protein powder with flax seed oil and a small amount of carbohydrate from strawberries or other low carbohydrate fruits.

If you mix Jay Robb's Whey Protein with water in a shaker bottle, eat a few almonds or raw nuts with the drink to make it a complete meal that provides fat and protein. Fat Free! Mixes With a Spoon in Seconds!

23 Grams of Protein Per Ounce!

Low Carbohydrate! No Aspartame! Low Lactose!

All Natural Ingredients:
Cross-Flow Microfiltered Whey Protein Concentrate, Hydrolized Whey Protein, Ion Exchange Whey Protein, Natural Flavor including Stevia (a natural sweetener).

Suggested Use:
Take one or more scoops daily to supplement the diet with additional protein. Mixes great in a blender with water, milk or your favorite beverage.

Servings Per Container:

1oz = 1 Serving
1 lb size = 16 Servings
2 LB size = 32 Servings
6lb size = 96 Servings

Nutrition Facts:

Serving Size: 28.3g (1 scoop)
Calories: 113
Total Fat: .5 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 62 mg
Total Carbohydrates: 3.5 g
Dietary Fiber: 0 g
Sugars: 0 g
Protein: 24 g - Amino Acids Profile Per Serving (Jay Robb's Whey Protein):
Isoleucine (Branch Chain Amino Acid) - 1757 mg.
Leucine (Branch Chain Amino Acid) - 3031 mg.
Valine (Branch Chain Amino Acid) - 1273 mg.
Alanine - 1085 mg.
Arginine - 997 mg.
Aspartic Acid - 2168 mg.
Cysteine - 1416 mg.
Glutamic Acid - 2953 mg.
Glycine - 611 mg.
Histidine - 299 mg.
Lysine - 2483mg.
Methionine - 679 mg.
Phenylalanine - 1456 mg.
Proline - 236 mg.
Serine - 1316 mg.
Tryptophan - 563 mg.
Threonine - 967 mg.
Tyrosine - 981 mg.

Provides ALL the Essential and Branch Chain Amino Acids, plus 588 mg. of other naturally occurring amino acids.

Recipe of the Week - Multigrain Pancakes

2006-06-28T06:58:00.000-07:00

Our recipe of the week features a protein packed breakfast meal which is both nutrient dense, delicious and you can also eat it anytime throughout the day! It includes a lean protein source to supply your body with quality muscle building protein and whole grain carbs to fuel your body throughout the day. The best part of this recipe is that its very easy to make and you will be enjoying this healthy meal in no time. Enjoy!

Ingredients:

*1-1/4 cup unbleached flour
*1/4 cup cornmeal
*1/4 cup rolled oats - uncooked
*1/2 cup brown sugar - packed
*1 teaspoon baking soda
*1/4 teaspoon salt
*Two whole egg whites, slightly beaten
*1 cup fat-free buttermilk *
*1 cup fat-free sour cream

Directions:

*Preheat oven to 350-degrees.

*Prepare 12 muffin pans with cooking spray and flour; set aside.

*Prepare skillet with cooking spray and heat on medium until hot. In a mixing bowl, combine flour, cornmeal, oatmeal, brown sugar, baking soda, and salt. In another mixing bowl, combine egg whites, buttermilk, and sour cream. Mix dry ingredients with wet ingredients just until moistened. Ladle in the batter, using three or more tablespoons per cake. Cook for two minutes, then flip carefully and cook for two minutes more. Repeat with remaining batter.

*Note: *Fat-Free Buttermilk: Combine 3-teaspoons vinegar with enough milk to equal 1-cup; let stand five minutes.

Recipe makes 15 servings.

Nutrition Information:

Calories: 87
Total Fat: <1g
Carbohydrates: 20g
Protein: 3g
Cholesterol: 2mg
Sodium: 141mg

New Weight Loss Success Story - Carla

2006-06-28T06:57:00.000-07:00

Read Carla's motivational weight loss story! She lost 115 pounds in only 17 months with hard work and dedication to a fitness plan! Carla was tired of being fat. She just had a click one day, that the only reason she was fat was because she ate too much of the wrong foods and didn't move her hiney. She didn't want her children to grow up and continue the "tradition" of becoming overweight once they're married. That seemed to happen to everyone in her family. Carla is now much more confident. She is not ashamed to be seen in public. She even coaches her girl's softball teams now! She has a new addiction...clothes shopping!

First Name: Carla
Age: 35
Family status: Married, 2 children
Occupation: Hairdresser
Hometown: Ferrum, VA
Pounds or inches lost: I lost 115 pounds!
Starting Weight: 251
Current Weight: 136

Carla's Weight Loss!

When did you become unhappy with your weight?

July 15, 2003

What made you decide to lose weight?

I was tired of being fat. I just had a click one day, that the only reason I was fat was because I ate too much of the wrong foods and didn't move my hiney. I didn't want my children to grow up and continue the "tradition" of becoming overweight once you're married. That seemed to happen to everyone in my family.

What were the most important changes you made to lose weight?

I started journaling my food intake and found a workout program to get fit.

What was most challenging about losing weight?

Being from the south and everyone you know cooking fattening!

How long did it take you to start to see results?

I started seeing results within the first couple of weeks.

How long did it take for you to reach your current weight?

17 months

How long have you maintained your weight loss and how do you do it?

I've maintained my loss for 17 months.

How has your life changed now that you've lost weight?

I am much more confident. I'm not ashamed to be seen in public. I even coach my girls softball teams now! I have a new addiction...clothes shopping!

How Did ShapeFit Help You Reach Your Weight Loss Goals?

The articles had great information to help me in my journey.

Carla's Weight Loss Tips!

Weight loss tip #1:

Journal your food intake

Weight loss tip #2:

Get in at least 2 servings of dairy daily.

Weight loss tip #3:

Don't forget activity...get that body moving!

Weight loss tip #4:

Add strength training to your regimen right away to help boost your metabolism.

Weight loss tip #5:

Quitting is NEVER an option!

Carla's Weight Loss Eating Plan!

Breakfast:

Oatmeal mixed with 1 percent cottage cheese apple

Lunch:

Lean turkey sandwich w/ 2 percent cheese on whole wheat bread w/ leaf lettuce, tomatoes, cucumbers, and spinach grapes

Dinner:

Lean beef potato whole wheat roll steamed broccoli

Snacks or Mini Meals:

Fruit smoothie prepared with protein powder, skim milk, and frozen fruit

Carla's Weight Loss Workouts!

Weight Training:

The FIRM workouts offered me strength training and cardio combined for an awesome body changing workout!

Cardiovascular:

See above.

Summer Body Sculpting Series Part #1 - Shoulders

2006-06-26T11:37:00.000-07:00

Are you ready to tighten up and really get toned for summer so you can show off your well defined body at the beach? Do you have a new swimsuit you're dying to wear but need help burning fat and building muscle so you can feel confident when you wear it at the pool or on the beach? Well, we are here for you! We have created a 4 part "Summer Body Sculpting Series" to help you get beach ready. This sculpting series provides exercises and workouts to get your body into great shape by building calorie burning muscle mass so you can achieve a lean and fit physique. The first part of our sculpting series starts off with shoulders. Learn how to sculpt and tone your deltoids now!

To finish a nice shapely body you need to look at overall symmetry. Summer makes this even more obvious with everyone in shorts and tank tops showing off their form. Keeping a balance in shape will mean you have a balance in strength, this helps with injury prevention. Many pains and sores are caused by muscle strength imbalances from lack of proper training programs. By attending to a well planned workout the results are positive twofold yet many women find themselves bottom heavy with powerful legs and very week upper body. Not only is this going to make you look even more bottom heavy but chances are that your postural muscles are very weak.

The fear of becoming too muscular keeps many ladies away from any type of upper body weight training but this will only cause you to appear more pear shaped and put you in a position for possible upper body issues such as neck pains, headaches and overall upper back weakness.

Most women are naturally stronger in the legs vs the upper body so they train the legs and in turn the thighs shape nicely but the small amount of added size will make you appear to taper upward, yet by working out the upper body and shoulders you will balance the look and enhance a nice hourglass appearance.

Shoulder exercises help with posture which is even more beneficial for those who are bustier. Shoulders can easily pull forward from tight chest muscles. This is common in women of any bust size since many will hunch naturally due to frontal development consciousness. Women who start dance or gymnastics at an early age will have training for posture and conditioning toward their sport but for the most part, gals do not always sit up straight as they are growing through adolescence.

As part of your weekly training you should target the shoulders at least once per week. I like to train shoulders alone or on arm day, on upper body day or with leg day depending on the type of training I choose to do that month.

A nice zone to train in is 2-3 sets of 15 with a moderate weight which will allow you to finish 15 reps and not another rep.

Unless you have shoulder issues, the biggest exercise is the Overhead Shoulder press done either with the machine, dumbbells, barbell or bands. Many trainers like to get their clients to combine this with a Ball Squat. Dumbbells can be held palm in or forward. Using Dumbbells you can combine various angles and movements to this exercise with circular overhead press movements.

Side Delt Raises or Lateral Shoulder Raises can be done with Dumbbells or cables and is great to target the side of the shoulder. Bringing this muscle out with some size will help lessen the effect of large hips and helps to give the appearance of waist even on those 'A' shaped.

Rear Fly is also done with Dumbbells and will help finish the shoulder but also enhance posture by strengthening an area usually weak. These can be done reverse on the pec deck, using cables or bands.

Incorporate these with some additional rotator cuff exercises and you will surely enjoy how you look this summer in your hot new tank top!

Weight Loss Tip - Choose Fruit For Dessert

2006-06-26T11:35:00.001-07:00

Fruit is such a great choice for dessert since it's very sweet and contains far less calories and fat compared with a traditional dessert like pie, cake or ice cream. You can save hundreds of calories when dining out by simply ordering a bowl of fruit or even a fruit sorbet. Fruit contains the natural sugar called fructose, which should take care of your sweet tooth. When eating at home, you can make several delicious fruit desserts like mixing sugar-free Jell-O with diced apples and bananas. You can also mix a cup of non-fat cottage cheese with blueberries or strawberries.

Featured Model - Loretta Lynn

2006-06-26T11:35:00.000-07:00

Loretta Lynn McGrath was born and raised in the Bay Area of California, in the small town of Santa Rosa, that lies a little over an hour north of the Golden Gate Bridge. She has 2 older brothers and a older sister who all grew up with her. Loretta's father was in the construction business and instilled the hard work and determination mentality that comes with construction, to all his children. In addition, he also taught them all how to lift properly and pushed them to do their best in any physical challenge.

Loretta Lynn's Biography

Loretta Lynn McGrath was born and raised in the Bay Area of California, in the small town of Santa Rosa, that lies a little over an hour north of the Golden Gate Bridge. She has 2 older brothers and a older sister who all grew up with her. Loretta's father was in the construction business and instilled the hard work and determination mentality that comes with construction, to all his children. In addition, he also taught them all how to lift properly and pushed them to do their best in any physical challenge. With Loretta's 2 older brothers and her older sister as her immediate sibling competition, it even put more pressure on her, to excel to the family environment. From an early age Loretta pushed herself and has seen results, such as an arm wrestling competition in 4th grade in which she beat every girl and boy up to the 6th, which is one of the small things that stood out in her mind that she always had success in.

As much as she was pushed into physical activity, Loretta tended to stay away from organized sports to avoid the tomboy image that she felt would make her uncomfortable with her peers. At home, though she began to lift weights before she was in high school and during high school she would go to the gym for the great feeling of accomplishment that it would bring her. After graduating high school Loretta would pose for her mother's art classes. Loretta began to see the body as a work of art, giving way to being open mindedness towards her artistic nude modeling. Then finally, at Santa Rosa Junior College, Loretta became a member of the swim team.

After college, Loretta took on race car driving, becoming licensed and qualified for all types of auto racing. At Sears Point, California, Loretta took the TRC and ARC courses allowing her to race and own her own race car, a Vintage Class '66 350 GT Mustang. With the commercial exposure that racing gets, Loretta was approached to do modeling and product representation for some of the race teams that were at the tracks. These interests sparked Loretta to consider another challenge that would take her somewhere she would never expect to be.

In the beginning of 2002, Loretta decided that she wanted to further herself in physical fitness and put her life of commitment to fitness and excellence to the test. Loretta then moved to Las Vegas. Her move was prompted by the fact that Las Vegas is up and coming in the fitness world, and she wanted to get involved somewhere in which she can take advantage of the opportunities it has to bring. Her move didn't go unnoticed, and now Loretta is a spokes model for Barrington Foods. She has also represented other fitness products and is presently working on other projects in the fitness/modeling industry.

Workout of The Week - Blast Your Calves

2006-06-26T11:34:00.000-07:00

This advanced calf workout will really blast your calves and add definition to your overall leg development. The key is to work the calves from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Calf Workout #1

Exercise: Calf Press On The Leg Press Machine
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Dumbbell Single Leg Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Rocking Standing Calf Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Recipe of the Week - Baked Red Snapper

2006-06-26T11:32:00.001-07:00

Our recipe of the week features a protein packed seafood meal which is both nutrient dense and delicious. It includes a great tasting lean protein source with red snapper to supply your muscles with quality protein and since its low calorie, it will also help trim your waistline. The best part about this recipe is that its very easy to make and you will be enjoying this healthy meal in no time. Enjoy!

Ingredients:

*1 pound red snapper fillets, cut into 3-inch cubes
*2 teaspoons powdered rosemary
*1/2 teaspoon black pepper
*Two fresh lemons, peeled and finely diced
*1/4 cup chopped fresh parsley

Directions:

*Sprinkle fish generously with powdered rosemary and black pepper.
*Arrange in a nonstick baking pan.
*Bake at 325-degrees 15-20 minutes, or until fish flakes easily with a fork.
*Remove to serving plate.
*Cover with lemons. Sprinkle with parsley.

Recipe makes four servings.

Nutrition Information:

Calories: 135
Fat: 2g
Protein: 28g
Carbohydrates: 3g
Sodium: 62mg

New Weight Loss Success Story - Sassy

2006-06-26T11:32:00.000-07:00

Read Sassy's motivational weight loss story! She lost 100 pounds! It is a long process with Sassy. It really focuses on appearance and not weight. She aims for low body fat, muscular definition and high fitness levels to compete. She has won a national fitness title which is a big change from being very overweight and unfit! Read Sassy's weight loss success story now!

First Name: Sassy
Age: 31
Family status: Single
Occupation: Personal Trainer
Hometown: Bermuda
Pounds or inches lost: I lost 100 pounds and 10 inches off my waist!
Starting Weight: 230
Current Weight: 130

Sassy's Weight Loss!

When did you become unhappy with your weight?

I always was....then got to the point where I had to shop in the fat stores!

What made you decide to lose weight?

I looked so old, I couldn't buy nice clothes, I couldn't cross my legs!

What were the most important changes you made to lose weight?

Exercises like a madwoman :)

What was most challenging about losing weight?

Dieting....I am a food lover

How long did it take you to start to see results?

Pretty quickly...2-3 weeks

How long did it take for you to reach your current weight?

It is a long process with me....that really focuses on appearance not weight. I aim for low body fat, muscular definition, high fitness levels etc to compete. I have won a national fitness title.....big change from being all overweight and unfit!

How long have you maintained your weight loss and how do you do it?

10 years...exercise a lot, try as hard as I can with dieting...but do....err....cheat a lot!

How has your life changed now that you've lost weight?

Yes!!!!!!!!!!! A lot!

Sassy's Weight Loss Tips!

Weight loss tip #1:

Consistency

Weight loss tip #2:

Weight train

Weight loss tip #3:

Water

Weight loss tip #4:

Mental willpower

Weight loss tip #5:

Higher protein

Sassy's Weight Loss Eating Plan!

Breakfast:

Oatmeal with egg whites

Lunch:

Chicken and Veggies

Dinner:

Chicken and Veggies

Snacks or Mini Meals:

Protein shakes

Sassy's Weight Loss Workouts!

Weight Training:

4/5 times a week...fairly heavy.

Cardiovascular:

Variation of different exercises.

Tone & Tighten Your Legs Now

2006-06-26T11:31:00.000-07:00

I love helping women work on thigh thinner exercises. This is an article I have written in many varieties. This type of training takes patience and diet adjustments along with the hard work of training those legs! Higher rep activity tends to help tone and lean but if you have higher amounts of body fat to lose you will not see the same drastic results until you shed some of that extra body fat by doing some cardio work 3-5 times per week for 30+ mins at a moderate pace. Watching your diet with fatty foods and making sure to not skip meals is another thing to keep in mind. This program is a great one to alternate with the Glute program I have written recently.

Barbell Lunges is your first exercise to be done with a generous amount of weight so that 10 reps gets you a tad winded. This is one exercise which will be done with lower reps, 3-4 sets of 15. Don't forget to do this PER LEG. Watch to ensure the back foot stays properly inline and your hips are not flaring outwards. Also make sure your lead leg knee does not wobble in. Take your time until you can do them fluidly.

One Leg Hack Squats are a very intense exercise so need to watch your form for safety and effectiveness. The mid of your knee should line up with the outside of your foot. Try not to let your hips get into too much momentum, just lighten the weight. 3x25 per leg with very light weight is your goal here. Pull your belly button into your lower back during this exercise.

Cable Inner Thighs Pulls help to tighten that flabby inner thigh area which most women complain about. 4 sets of 25 per leg at a moderate weight is your target. Keep the movements slow and controlled without too much momentum from your hips. Pull your belly button into your lower back as I always preach…….and you are set.

Your last exercise is also an anaerobic activity which helps with fat burning. I save this for last because it will make your legs feel like noodles yet firm them up. You want to focus on form, then speed, then height. The bonus here is you also get to firm up your tush with this exercise. Start off with 10, rest for 30 seconds and then do 20. Rest for a minute and do 20 more. Now stretch your quadriceps, hamstrings, calves and glutes. For week 3 and 4 on this program I would add one more set of 10.

Try this out 1-2 times per week for a month as your leg workout to supplement your training or use this 3 times per week to focus on leg tightening results to be slightly more drastic.

Weight Loss Tip - Make Small Changes Every Week

2006-06-26T11:30:00.000-07:00

Making small changes is very important for ingraining healthy habits and behaviors into your life. If you start out with very drastic changes with a goal of losing tons of weight very quickly, you will be destined to fail. Big changes will most likely shock your system and you may become mentally burned out very quickly because of the difficulty to adhere to the rigid program. By making small changes every week, you will be much more likely to stick with the minor modifications to your diet or exercise program and continue to build on this solid foundation over the course of time. Small dietary changes may include removing the mayonnaise and cheese from your sandwiches or choosing a healthier dressing on your salads. These small changes can reduce hundreds of calories from your daily caloric intake and it only takes a 500 calorie deficit per day (below your BMR) to lose 1 pound of body fat per week. A small exercise change may be to go outside for a 1 mile walk every other day. This is a great way to begin so you can build up to several miles per week and burn excess calories, tone your legs and increase your energy levels!

Featured Model - Fern

2006-06-26T11:29:00.001-07:00

I was actually born in Taipei, my father was in the Army. I pretty much grew up in Georgia living in Atlanta and Columbus, and spending summers in Hilton Head SC with my grandparents. I attended a private school where I was a cheerleader and was on the track team running the mile. After I graduated from High School I attended Auburn University where I actually started weight training and a little modeling; doing some swimsuit contests and commercial work. After my graduation from Auburn University with a degree in Business Management, I really started getting into fitness contests and modeling. I also got a REAL job working as a Business Analyst.

Fern's Biography

Hi just wanted to tell you all a little about myself. I was actually born in Taipei, my father was in the Army. I pretty much grew up in Georgia living in Atlanta and Columbus, and spending summers in Hilton Head SC with my grandparents. I attended a private school where I was a cheerleader and was on the track team running the mile. After I graduated from High School I attended Auburn University where I actually started weight training and a little modeling; doing some swimsuit contests and commercial work. After my graduation from Auburn University with a degree in Business Management, I really started getting into fitness contests and modeling. I also got a REAL job working as a Business Analyst.

I have competed in several contests including the Hawaiian Tropic, Galaxy and several NPC shows. I also enjoy fitness spokesmodeling, working for companies like Met-Rx, Worldwide, AST and Ecplise. I also enjoy traveling. I have been all over the world, France, Japan, England, China and all over the US. I would have to say Hawaii is my favorite place to visit!

Fern's Achievements

Fitness experience:
2004 Jr. Nationals Figure Class C
2004 NPC Georgia State Bodybuilding Show - Pumpin Iron Pro Shop booth
2004 American Bodybuilding Supplement Spokesmodel
2004 GNC (Physical Magazine Model)
2003 Olympia IDS
2003 GNC Show of Strength - Pumpin Iron Booth
2003 Capital City Classic Figure 2nd place Tall class
2004 Labrada Fitness model
2004 Southern Angels Calander
2002 NPC American Classic Figure 3rd place
2002 Arnold Classic, worked the AST Booth
2002 NPC Georgia Bodybuilding Show Pumpin Iron Pro Shop Booth
2001 Arnold Classic, BOSS booth
2001 Olympia, AST booth
2001 NPC American Classic Fitness model
2001 NPC Georgia Bodybuilding Show, Pumpin Iron Pro Shop Booth
2001 Met-rx and Worldwide supplement model
1999 Galaxy Nova National Qualifier

Publications:
H20 Magazine July/August 2004
Atlanta Sports and Fitness April 2004
American Bodybuilding Promos 2003
IDS Promos 2003
Nutrition Express Catalog 2003
Body Talk Magazine January-March 2003, Cover Model
Cottonmouths Calendar 2002
Southern Charms 2002
Southeastern Bikini Team 2001-2002
Hawaiian Tropic Georgia State Finalist 2001
Night Moves Commercial 2001 and 2002
Cover Model BOSS Retail Catalog 2001
Planet Muscle Magazine Fall 2001
Muscle and Fitness November 2000
Atlanta Sports and Fitness Magazine January and February 2000
Oxygen May/June 2000
Planet Muscle Spring 2000
Cottage Kitchen Commercial 2000
Pumpin Iron Pro Shop Model 2001- 2003
Pump Magazine January/February 1999
Royal Crown Beverage Spokesmodel 1999
Budweiser Model 1998-2001
Pitts Model 1998
Golds Gym Commercial 1996
MTV 'The Grind' Spring 1996

Workout of The Week - Blast Your Legs

2006-06-26T11:29:00.000-07:00

This advanced leg workout will really blast your quads and add mass to your overall leg development. The key is to work the legs from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Read More >>

Exercises To Tighten Your Hips & Thighs

2006-06-26T11:28:00.000-07:00

Sometimes the simplest tasks seem the hardest no matter how much work you put into it. Is it possible your work is being performed incorrectly? Could that explain the lack of results? Everyone is well aware of your regular cable exercises for inner and outer thigh training. Everyone has tried them at one time or another. The downfall is that 80% of the time we are seeing people doing it incorrectly with ballistic movement, lacking stability and totally missing the point! Rushing your training will literally get you nowhere.

Key things you should remember while doing these exercises is to keep your back straight by bringing shoulders back and chest out. Keep your hips squared or facing the same direction as your head. Concentrate on the muscle group doing the work so move slowly with control. If you don't do this you won't get results. These muscles need high rep, light weight, small movements done almost like pulses but not done at the pulse rate, instead done very slowly.

Looking carefully at the next photos you will see:

* strict form
* spotting using the machines handles
* slow controlled movements
* NO BOUNCING
* NO other part of the body is moving

Cable thigh exercises in the gym are just one of your many choices. Those of you with bands can train at home very conveniently by mimicking the above motions and anchoring your band. There is circular tubing also available for reasonable costs.

Another choice at the gym is your inner and outer thigh machine usually made for the gals and normally in the ladies section. This machine does not have a gluteal component on it so you have to go over to your multi hip machine. This one is s sometimes used for inner and outer thigh and additionally for hip flexors.

When using this machine for butt and thigh shaping you want to push the leg back starting with the knees inline, meanwhile keeping your pelvis neutral to avoid arching the back and losing the work from the glutes. The handles are very useful to keep you in form, and don't forget to adjust the height of the hamstring pad so that you can bend the working leg at 90 degrees preventing your hamstrings from taking over all the work. You can alternate sides by easily adjusting the machine.

Another simple way to work on your thighs at home, at work, at travel or anywhere, is to use a couple of light dumbbells or ankle weights for resistance. Dumbbells used as in the photos below are much less aggressive on the joints than weights at the ankles, but you can hold your ankle weights on your thighs for a great workout yet still practicing injury prevention.

Ironically, I am discussing the warm up last but it should be done first! Before you do these exercises there is a great way to warm up your legs and get them prepared for the work ahead. Getting the blood flowing is a wonderful way to loosen up so that you can stretch comfortably before your thigh workout. This can be done at home or in a hotel room with a phone book. The body bar is not needed, but if you have access to one it will intensify the warm up.

All you have to do is step up then extend your leg back with emphasis on the glutes. Repeat for each side for a 5 minute time frame. Finish with an inner and outer thigh stretch to begin your workout!

Training Chart:

Sets: 3-5 (2 for beginners)
Reps: 15-30 slow and controlled
Rest: average 2 minutes between sets (can stretch between sets)
Times per week: 2-3
Intensity: light to none

Recipe of the Week - Scrumptious Seafood Stew

2006-06-26T11:27:00.001-07:00

Our recipe of the week features a protein packed seafood stew which is both nutrient dense and delicious. It includes a bunch of lean protein sources like scallops, shrimp, and salmon to supply your muscles with quality protein and since its low calorie, it will also help trim your waistline. The best part about this recipe is that its very easy to make and you will be enjoying this healthy meal in no time. Enjoy!

Ingredients:

* 1 medium onion chopped
* 2 tsp minced garlic - fry in large stew pot with olive oil
* 1 pound salmon diced (unusually good in this stew)
* 1 pound large (colossal) scallops
* 1 pound peeled, cooked shrimp (large size)
* 1 pound diced halibut or tilapia
* 1 can (10 oz) minced clams and juice
* 1 (14 oz) can tomatoes
* 1 (6 oz) can tomato paste
* 4 bay leaves
* 1 tsp tarragon, parsley, basil dried each
* 2 chicken bouillon cubes mixed in 2 cups water
* 1/2 cup white wine (optional)

Directions:

Cook onions and garlic until soft. Do not brown. Add all other ingredients, stir, cover and cook over low to medium heat (do not boil). The seafood will cook in 15-20 mins. Add wine or lemon juice if desired. Recipe makes several servings. Enjoy!

New Weight Loss Success Story - Lacey

2006-06-26T11:27:00.000-07:00

Read Lacey's motivational weight loss story! She lost 80 pounds! Lacey was a size 9 for the most part of her life, then she had her little girl and a size 13 was too tight. She wanted to be healthy for the first time in her life. Plus, it was not easy being larger then her husband. Lacey now has more confidence in herself, more energy, and her husband loves it. She has also learned how to cook and eat much healthier meals. Read Lacey's weight loss success story now!

First Name: Lacey
Age: 22
Family status: Married with Children
Occupation: Stay at home mom
Hometown: Fayetteville, NC
Pounds or inches lost: I lost 80 pounds!
Starting Weight: 195
Current Weight: 115

Lacey's Weight Loss!

When did you become unhappy with your weight?

I was a size 9 for the most part of my life, then I had my little girl and a size 13 was too tight.

What made you decide to lose weight?

I wanted to be healthy for the first time in my life. Plus, it's not easy being larger then your husband.

What were the most important changes you made to lose weight?

Cutting out the junk food, and exercising a lot.

What was most challenging about losing weight?

Actually watching what I was eating, you never know what your body is taking in.

How long did it take you to start to see results?

Around 2 months or so. For the first part.

How long did it take for you to reach your current weight?

It has taken me almost 2 years.

How long have you maintained your weight loss and how do you do it?

So far 6 months.

How has your life changed now that you've lost weight?

I have more confidence in myself, more energy, and my husband loves it. I have also learned how to cook and eat healthier much healthier.

How Did ShapeFit Help You Reach Your Weight Loss Goals?

Lots of good tips on fitness, little bit of everything.

Lacey's Weight Loss Tips!

Weight loss tip #1:

Cardio: 30-45 minutes 4-5 days a week

Weight loss tip #2:

Strength training: 45 minutes 4-5 days a week

Weight loss tip #3:

Eating 5 small meals a day

Weight loss tip #4:

Allowing myself to cheat a little every now and then, it actually works

Weight loss tip #5:

Lots of water, at least 64 oz

Lacey's Weight Loss Eating Plan!

Breakfast:

1 cup of Cheerios with 1/2 cup skim milk and 1 cup hot tea

Lunch:

Salad with fat free dressing or turkey sandwich on wheat bread.

Dinner:

Salad and chicken or turkey.

Snacks or Mini Meals:

Fruit, triscuits with homemade low fat chicken salad spread or wheat thins with fat free cream cheese.

Lacey's Weight Loss Workouts!

Weight Training:

Mondays-legs; Tuesdays-chest and back; Wednesday-off; Thursday-abs and biceps; Friday-shoulders and triceps

Cardiovascular:

Walk/Jog: 25-30 minutes on the treadmill-walking at 4 for 2 minutes then jogging at 6-8 for 3 minutes. And elliptical for 30 minutes. Alternating each time I did cardio.

10 Tips To Get Lean For Summer

2006-06-26T11:26:00.000-07:00

Summer is in full swing, and it's that time when everyone wants to look impressive in their swimsuits. While we can't promise you that you'll achieve a fitness model body, we can at least give you some simple but important tips in achieving a leaner physique. Listen up! Behavioral changes guarantee your success - not just knowledge alone. You may already have drawn out your road map with your nutritional plan and your workouts, so take that strategy and ACT on it. Stay motivated and consistently remind yourself of your fitness goal. Here are 10 tips to get you jump-started!

#1. Shop the outer perimeter of the grocery store.
Grocery stores are specifically setup to make you purchase more than you really need. This is the main reason why the core foods like milk and eggs are located way in the back of the store. They want you to walk through the middle aisles of the store, which is exactly where they pack all the processed high fat and sugary foods.

Make a conscious decision to shop on the outer perimeter of the store. The outer area includes all of the freshest and healthiest foods you want to include in your nutritional plan. Things like fresh fruits, veggies and lean protein sources can be found on the outer perimeter. If you make these foods the foundation of your eating plan, the results will be spectacular!

#2. Choose "better" bad foods.
Everyone cheats from time to time, but it's the food decisions that the successful people make which separates them from the rest. If you decide to have a little treat, try to focus on "better" bad foods, which contain less calories, fat or sugar than the regular ones. Great examples would be choosing non-fat frozen yogurt over regular ice cream. If you're at the movie theater, hold all of the butter on the popcorn. If you're at home watching movies, choose hot air popped popcorn over microwaved. By replacing these regular foods with lower calorie ones, you will turn a disaster into a success!

#3. Forget the word DIET!
The word "diet" usually conjures up thoughts of restriction, unhappiness and worst of all, being a temporary solution to a life long issue. Try and focus on the word "lifestyle change". Make smart changes in your eating habits and stick with them. This will be the key to permanent success!

#4. Eat several, small and nutritious meals throughout the day.
You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

#5. Find a buddy.
For many people, eating less and exercising more is easier if they don't go it alone. In some early weight-loss studies, they put people at a worksite on different teams to compete against one another. It works because the people on the team support each other and the competition is fun. It makes sense that healthy living loves company. Would you rather be watching your weight in a crowd that's munching on baby carrots or pigging out on pizza? And even the most airtight excuse for avoiding exercise can evaporate when someone asks you to go for a walk or run.

#6. Focus on creating a small calorie reduction every day.
Do not lower your overall daily calories more than 500. When you cut your calories more than 500 a day, your body may tend to go into a slight "Starvation" mode where it may lower your metabolism and not want to let go of your fat stores. The best advice is to only create a 250 calorie deficit though calorie restriction and create another 250 calorie deficit though exercise. This is great because you keep fueling your body with nutritious food and you really rev up your metabolism with exercise. This is a great combination and works the best for people!

#7. Make sure to eat a quality protein source at every meal.
Protein is the building block of muscle and is extremely important in your overall nutritional plan. Try eating at least 1 gram per pound of bodyweight. Spread the protein throughout your several small meals everyday and focus a minimum of 20 grams of protein per meal. If you don't feel like eating a regular meal, try adding a protein shake. Whey powder is a great source for quality protein and usually comes in several different flavors like chocolate and strawberry which tends to cure a sweet tooth also!

#8. Drink a large amount of water everyday.
Your body is made up of a large percentage of water. Drink at least eight 8 ounce glasses of water per day. Water will flush out your system and fill your stomach which makes you feel full. Make sure to drink water before, during and after your workouts also.

#9. Move your body.
This doesn't necessarily mean tennis or bicycling. Gardening, raking leaves, mowing the lawn, and washing windows also count. Overweight people are more amenable to increasing lifestyle activities—like using the stairs or parking farther away from the mall—than going to the gym. People who boost their lifestyle activity are just as successful at keeping the weight off as people who participate in formal exercise programs. In fact, overweight children lose more weight when told to limit sedentary activities than when told to exercise (or to do both). Getting kids to turn off the TV or spend less time at the computer works better than urging them to increase their aerobic activity.

#10. Clear out all of the junk foods.
One of the biggest factors in successful weight loss is dealing with temptation. Just like someone with a alcohol disease, you do not want to keep the "drug of choice" directly in your house which provides extremely easy access to it. Go through your pantry, fridge, cabinets and cupboards to rid your home of all empty calorie and unhealthy foods. This is such an important step in creating good habits and succeeding with your diet plan.

Weight Loss Tip - Visualize For Success

2006-06-26T11:25:00.000-07:00

The human brain is one of the most incredible creations on earth and it's been gifted with the wonderful ability to imagine. Visualization has much to do with our success in setting goals. When you set goals for yourself, the key to achieving them is to visualize yourself accomplishing them. Visualizing success is important for two reasons. First, the mind thinks in terms of pictures. Second, the subconscious mind drives much of our behavior. The subconscious does not know the difference between something that is real and something that is vividly imagined, so whatever picture you consistently think about will drive you to create that exact reality.

A great visualization technique is to spend 10 minutes every night while lying in bed with your eyes closed and visualize in detail how you want your body to look. Start from the ground up and focus your visualization on how you want your legs to look, and then move up to your hips and thighs. Focus attention on your midsection, then your chest arms and shoulders. Finally, visualize your new lean and vibrant face.

Featured Model - Candy Keane

2006-06-26T11:24:00.001-07:00

I was born in Alabama on September 21st, and my mom named me Candy because she thought it was a sweet name. That's honestly the only reason she's ever been able to give. And believe me, I've asked many times. I only lived there a short time before relocating to Florida, where I grew up on the Gulf Coast. With its warm waters and perfect white sand, it was hard to keep me away from the beach and out of the water. I've probably spent half my life in a bikini.

Candy's Biography
I was born in Alabama on September 21st, and my mom named me Candy because she thought it was a sweet name. I only lived there a short time before relocating to Florida, where I grew up on the Gulf Coast. With its warm waters and perfect white sand, it was hard to keep me away from the beach and out of the water (it still is). I have recently moved to Jacksonville, FL to be closer to my family.

I was a cute little girl with long brown hair, and I remember people commenting that I looked like Brooke Shields and should try modeling. Then I got a little older and turned into tall, skinny, lanky kid who spent two years missing my two front teeth only to have them grow in and stick out. Thank you grandma, for the braces. My stepfather was a photographer who worked at a camera store, so I spent a lot of time in front of the camera helping with different aspects of photography workshops. For example, one time I rode my bike past him over and over again so he could practice taking pictures of speed and movement. I remember looking through all his photography books, and seeing the beautiful pictures and wanting to be able to be that person in the photos someday.

But I was a shy little bookworm with a squeaky voice that didn't like being in front of crowds. I also tended to wear clothes two sizes too big, dressed like a boy and sometimes had purple hair. Modeling was not exactly the obvious career choice, and I drifted into writing and eventually decided to pursue journalism. I excelled at school and took mostly honors courses and a ton of art classes. After officially announcing I wanted be a beach bum after high school, a friend picked me up and carried me out of class, depositing me in the office and demanding I sign up for the SAT's and get my act together. I couldn't say no to that.

I spent a few years at community college trying to decide what direction to take. It was then that I looked into modeling with a local agency. I wasted a lot of money on photos and getting my portfolio together and then attending the Millie Lewis Modeling Convention where all the agents were terribly rude and uninterested in anything but the free vacation they were getting out of the deal. I actually had an agent look directly at me in his open call line, and then tell his assistant I have nobody in my line, can you get me someone worth looking at? Another agent asked And what do you think I can do for you hon? When I asked if he could just look through my book, he quickly flipped through, tossed it on the table and said You're too commercial, next in line please. Elite was the only agency that offered some constructive criticism and put me on the right path. The agent told me I was too curvy for fashion and should try swimwear modeling. This was when I was 5'9 and only 105 lbs. I didn't even think I looked good in a bikini at that point. The only highpoint of the convention was winning a ribbon for most photogenic. Afterwards the agency that I had given so much money to got me one job- working for $10/hr as a promo model for Cadillac. I reevaluated my whole approach to modeling and decided to concentrate on school instead.

So I headed to Gainesville to attend the University of Florida and earn a degree in magazine journalism. It was there that I got into the Internet and learning about building websites. A little one page website with a few snapshots grew into the website I have today. It was through research online, self promotion and building my website that I was able to start modeling again on my own terms. I also started doing more promo work in college working as a campus rep for Playboy. After college I moved to San Francisco to write editorial content for websites. It was an interesting time with the whole dot com business booming. After all that went bust, the writing jobs dried up and everyone started offering exposure instead of money. That is when I looked into modeling again and started doing a lot of promotional work. Pretty soon I got tired of the cold weather and decided to move south to San Diego. After searching in vain for a decent paying journalism job, I went back to promo work and now do promotions and modeling full time.

With the online modeling business growing every day, and so many young girls trying to break into the business, I felt the need to get the word out about the scams that are so prevalent in the industry. I was hoping to save at least a few other girls from blowing all their saving and going into debt while trying to pursue their dreams in the wrong direction. I've been a member of allexperts.com for a few years and have been giving advice to new models and their parents about what is and isn't legitimate when starting out. I had to learn the hard way! I also started writing again and published an article in Supermodels Unlimited Magazine on how to have a successful freelance modeling career.

So this is where I am today. I enjoy working on my website and all the opportunities modeling has brought to me. I've gotten to travel, met some interesting people, attend some great events and seen myself in print and on TV. In my free time I stil enjoy the beach, and have grown to love surfing since moving to SD. And although I may have gotten over most of my shyness, I'm still a little squeaky-voiced bookworm at heart.

Candy's Resume (MODELING CREDITS)

* Full-page ad for Webtalent in Summer edition of Supermodels
Unlimited Magazine, photo by Sean Keane, 2004
* Ads for OCexecutive, on Surfline, photo by Glenn Inskeep
* Interview published in E-Girls News magazine premiere issue
* Kiwi Bikinis, online catalog, photo by Images by Kim, 2004
* Full-page ad for Webtalent.com in the Fashion edition of
Supermodels Unlimited Magazine, photo by John Hendry, 2004
* Commercial for Maxim/Bud Light, Maximum Exposure, 2004
* Full-page ad for Webtalent.com in the Spring edition of
Supermodels Unlimited Magazine, photo by Images By Kim, 2004
* SoCal RPM, bikes & logo wear, 2004
* K.I.P. Swimwear, Images by Kim, 2004
* Focus Body Jewelry, print catalog, Rowell Design Inc., 2004
* Full-page ad for Webtalent.com in the Winter issue of
Supermodels Unlimited Magazine, Images by Kim, 2003
* SDmusicmatters.com, Z Media, Greg Passmore, 2003
* Girl Gone Wired, Tech TV's Unscrewed with Martin Sargent, 2003
* Team Leader of Kwicherbichen Bikini Team, 2003-04
* About.com hairstyle model for beauty section, 2003
* Monday Night Poker logo model, 2003
* NVR Strings Swimwear, Kim Riley, 2003
* Maxim Magazine pre-event coverage, "Maxim Meets
Johnny Midnight" San Diego Ch. 4, Jan. 26 2003
* VH-1 All Access, Totally Tricked Out Rides, SEMA coverage, 2003
* Yesterdays Sportswear, 2002
* Boom TV, magazine & DVD, 2002
* Smarty Cartoons, 2002
* BerryDog Swimwear online catalog, Tom Kellond, 2001, 2002
* PC Gamer Magazine, 8 page Holiday Gift Guide, 2001
* Bonifay Skiwear, online catalog, Andy Meng, 2000-02
* BottleSpinner.com, Postcards, 2000
* Burdines, fashion runway, 1999
* Venice Brides, bridal wear runway, 1998
* Print Ad for In Extremis night club, Eclipse Magazine, 1998

Workout of The Week - Summer Beach Muscle

2006-06-26T11:24:00.000-07:00

This advanced biceps workout will really blast your guns and add mass to your overall arm development. The key is to work the biceps from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Biceps Workout #10

Exercise: Seated Dumbbell Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: Spider Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Muscle Builder of The Week - Walking Lunges

2006-06-26T11:23:00.000-07:00

For anyone looking to tone, tighten and add a little roundness to their rear end, then walking dumbbell lunges are the exercise you should be focused on. Walking lunges really hit the gluteus maximus muscles and also target overall leg development by working the quads and hamstrings. Try this butt exercise out and we're sure you will be very happy with the results. A good beginner routine is 3-4 sets and try to walk about 10 yards starting out. Make sure to go very slow and controlled through the entire range of the movement so you can properly perform the exercise and place maximum overload on the muscles.

Exercise Advice:
Grab a dumbbell in each hand and find an area where you can walk for about 20 feet unobstructed. Beginning with one foot, simply stride forward (walk) as far as you comfortably can while keeping the dumbbells hanging down at your sides. It is very important that when you plant your striding foot that your knee stays perpendicular to the floor and does not extend past that point. Continue to alternate strides for 10 steps on each leg.

See This Exercise!

Recipe of the Week - Italian Chicken and Peppers

2006-06-26T11:22:00.001-07:00

Our recipe of the week features a protein packed chicken dish which is both nutrient dense and delicious. It includes a very tasty lean protein source with boneless, skinless chicken breasts and calorie saving fresh vegetables like red bell peppers to really fill you up and trim your waistline. The best part about this recipe is that its very easy to make and you will be enjoying this healthy meal in no time. Enjoy!

Ingredients:

* 1 pound boneless, skinless chicken breasts (4 half breasts)
* 3/4 teaspoon Italian Seasoning
* 1/4 teaspoon ground black pepper
* 3 teaspoons olive oil, divided
* 1/2 red bell pepper, cut into strips
* 1/2 green bell pepper, cut into strips
* 1/4 teaspoon garlic powder
* 3 tablespoons balsamic or red wine vinegar
* 2 teaspoons honey

Directions:

Place chicken breasts between 2 pieces of wax paper or plastic wrap and pound to 1/2-inch thickness. Sprinkle on both sides with Italian seasoning and pepper.

Heat 2 teaspoons oil in large nonstick skillet over medium heat. Add chicken breasts and cook 4 minutes on each side or until no longer pink in center. Remove to serving dish and keep warm.

Heat remaining 1 teaspoon oil in skillet. Add red and green bell peppers and garlic powder. Cook 3-4 minutes, stirring constantly, or until bell peppers are tender. Spoon over chicken.

Add vinegar and honey to skillet. Cook 1 minute, stirring constantly. Spoon over chicken and bell peppers.

Recipe makes four servings.

Nutrition Information:

Calories: 206
Protein: 28g
Fat: 6g
Carbohydrates: 9g
Cholesterol: 68mg
Sodium: 79mg

New Weight Loss Success Story - Sarah

2006-06-26T11:22:00.000-07:00

Read Sarah's motivational weight loss story! She lost 75 pounds! Sarah had just been married and was frustrated that she couldn't do the active things that her husband enjoyed. She realized that it was no longer just herself that she was hurting by being unhealthy, but also her future with her husband. She decided that once and for all, she was just going to do it. She was tired of being exhausted, having no energy and feeling terrible. Sarah wanted to change. Read Sarah's weight loss success story now!

First Name: Sarah
Age: 26
Family status: Married
Occupation: Account Manager
Hometown: Atlanta, GA
Pounds or inches lost: I lost 75 pounds!
Starting Weight: 268
Current Weight: 193

Sarah's Weight Loss!

When did you become unhappy with your weight?

I had just been married and was frustrated that I couldn't do the active things that my husband enjoyed. I realized that it was no longer just myself that I was hurting by being unhealthy, but also my future with my husband

What made you decide to lose weight?

I decided that once and for all, I was just going to do it. I was tired of being exhausted, having no energy and feeling terrible. I wanted to change.

What were the most important changes you made to lose weight?

I changed my mindset. I started realizing that I could completely change who I was. I started thinking that I was athletic and that I could live a healthy lifestyle and be a great example for other women in my same situation. I became active and changed the types of foods that I was eating. You should see my grocery cart now!

What was most challenging about losing weight?

The frustration that comes when you realize that the weight is not going to fly off. You have to become okay with the time it takes to change your body and realize that it's a good thing because it gives your mind time to catch up. Managing your time and making sure that you stick with your exercise commitment can also be difficult.

How long did it take you to start to see results?

It took me a month or two before I started feeling more energetic. Once I started getting compliments from family and coworkers, that just motivated me even more. I took progress pictures so that I could see how far I had come.

How long did it take for you to reach your current weight?

It took me 78 weeks to get to my current weight.

How long have you maintained your weight loss and how do you do it?

I have spent the past year maintaining that weight while learning how to run and training for a half marathon.

How has your life changed now that you've lost weight?

I have run three half marathons, and several smaller races. I am now training for a marathon in October and working on dropping the last 40 lbs to get to my ultimate goal weight. I haven't weighed my current weight since High School! I am a healthy person, I enjoy going to the gym and I love talking about fitness. I want others to realize that you CAN do this and that you can completely change your whole mindset!

How Did ShapeFit Help You Reach Your Weight Loss Goals?

By keeping a journal, and following through with exercise, you are using very important tools for success!

Sarah's Weight Loss Tips!

Weight loss tip #1:

Lots of Water!

Weight loss tip #2:

Get Active

Weight loss tip #3:

Make Goals

Weight loss tip #4:

Control Your Portion Sizes

Weight loss tip #5:

Positive Self Talk

Sarah's Weight Loss Eating Plan!

Breakfast:

Kashi Go Lean Crunch with Strawberries and Skim Milk, also a piece of fruit as a snack

Lunch:

Turkey sandwich on whole grain bread, mixed green salad, fruit and an organic granola bar for desert

Dinner:

Soy burgers or chicken, oven fries or edamame and a piece of fruit

Snacks or Mini Meals:

Pretzels, Fruit, Organic Granola Bars, Protein Bars

Sarah's Weight Loss Workouts!

Weight Training:

2-3 times per week, 45 minutes of weight training targeting 2-3 areas of the body each time.

Cardiovascular:

Running 3 times per week, cross training such as spinning or elliptical 3-4 times per week as well.

Motivational Tips To Get Results

2006-06-26T11:21:00.000-07:00

Summer is a time when many people jump on the fitness bandwagon believing that this is their year to lose weight and tone up once and for all! But for most, that enthusiasm for exercise tends to fade within weeks and eventually you realize that losing weight is a lifetime goal, not something you can accomplish in a few weeks. Do you really want to be successful at your fitness goals?

A few months ago I decided to ask five friends, not all who work out regularly, what motivates them to workout this time of year. As you read their answers, notice that I didn’t ask them what their goals were. In a moment I will be working with you on creating your goals.

Shannon: I want to be in bikini ready shape by the summer time. My boyfriend and I are planning a trip to Mexico and I really want to wear this little bikini that he bought for me to wear last summer!

Sarah: Having just had my second child I want to loose the weight from being pregnant. Plus I know how important it is to set a healthy example for my kids. My mother worked out as I was growing up and I would like to do the same for my two boys.

Patty: Competitions are my motivation, and I have one every three – five months. If I really let myself go, come contest time I will have more work cut out for me; work that I wouldn’t have if I balanced weights and cardio with my off season diet. I make sure to fit 4 – 6 workouts in every week year round.

Tara: I feel better and have more energy when I hit the gym regularly. I work full time as a dental assistant so at the end of the day, I thrive on hitting the weights and treadmill.

Stella: On the weekends I know that I will be eating out at restaurants and drinking a little so I balance that out with the gym. It’s like by going to the gym 4 – 5 days a week I can have a little fun on the weekends. So being able to drink on the weekends motivates me.

My friends knew what they wanted but did they have the tools to reach their goals. Did they really care? Do any of my friends resemble you? If you don’t have a specific idea of where you want to be, it’s not going to motivate you to achieve it.

To let you in on who really does visit the gym as often as they wish, you can count on Shannon, after a couple years of saying she is going to start running again, Shannon has lost about 20lbs and is feeling and looking the best she has in years!

As a successful internet entrepreneur and mother of two Sarah is non stop busy, with an appreciation for walks with friends, and her husband and sons. Walking is fitness but Sarah would like to step it up a notch by summer time.

Patty has her eyes on the Emerald Cup, and is about to change gears from her off season diet to her contest diet. The last few months she has relaxed a bit on the cardio but kept her weights in appears to have gained some nice size. Patty believes she has what it takes to qualify for the Nationals. Lets wish her luck!

Picking up more shifts at the dental office and while trying to get over a cold Tara has been away from this gym for about a week. She is feeling run down but knows this will pass. 10 years ago Tara and I met on stage at a Venus Swimwear contest. Fitness is a part of Tara’s life and doesn’t let a cold get her down. She is optimistic and views fitness as a gift.

Stella works several nights a week at a very nice restaurant, so her morning starts closer to 10am. Arriving to the gym with her Starbucks in hand and her blonde hair in a sexy pony tail, she steps onto her trusty elliptical trainer and opens her novel. Chela never misses a beat, or a good glass of Chardonnay.

Let’s look at how you can now set your goals and achieve them!

What is motivation?

The wants, needs and beliefs that drive a character.

Motivation is the push of the mental forces to accomplish an action. Unsatisfied needs motivate. On the biological level basic human needs of food, shelter and survival are powerful motivators. On the psychological level people need to be understood, affirmed, validated and appreciated. On the business level motivation occurs when people perceive a clear business reason for pursuing a transfer of knowledge or practices.

On the biological level motivation is extremely powerful. So powerful in fact that one may feel that they cannot control what they eat. As a figure competitor I know how controlling biological motivation can be. For me, and possibly for you it’s almost as though we have two brains. One brain, we’ll refer to as ‘good’ is listening to your goals carefully and as it helps you create a game plan. However your other brain, we’ll call ‘bad’ may to turn on without warning and take over. Just when you thought you were feeling motivated to eat healthy foods, your ‘bad brain’ engages. What you hand in mind for a clean eating week is blown and you “come to” as you stair down at your plate of Starbucks latest sinful offering.

Besides eating right, you need to exercise. To help you along your way, you must understand:

1. Relying on just willpower will not work. Willpower equals short-term success. Long-term success requires planning, discipline and finding ways to motivate yourself every day.

2. Motivation takes work. From day to day what motivates you may change. Each morning, I want you to think about your goals and commit to them. Be true to your goal and choose actions that will help you get there.

3. There will be times when you don’t want to eat healthy and exercise. You are never alone. Know that every day you will have to work on staying focused, just as the most avid exercisers do.

4. Good-bye diets. Create a meal plan that works for you, based on your tastes and goals. Another persons plan may not work for you.

Goals

Ask any person who is successful in whatever they are doing what motivates them, and most likely they will say "goals". Goal Setting is the key to motivation and success. So what motivates you? I am asking you now, these four very important questions. Some of which may apply to you while others may not.

Why do you want to loose weight?
Why do you want to eat better?
Why do you want to gain muscle?
Why do you want to exercise more?

When you look at your answers do you know your goal? Goals are always things you want. They are never things you don't want.

Correct: I want to stay at my current weight.

Wrong: I don't want to gain weight.

Be specific with your goals. Tell exactly what you mean. Give numbers and times. Don't use words like "lots" and "more". Tell exactly what you want.

Be realistic. Ask yourself if it is possible. Winning the Nationals for a figure contest may be possible but it's not realistic.
My Goals:

I want to place in the top three at the Emerald Cup.
I want to gain more size in my legs.
I want to improve my skills on the dance pole.
I want to loose body fat and tone my body.

Objectives

Next we need to set up our objectives. Simply put, objectives are the things we do to get our wants.

Objectives are very specific. They tell exactly what you will do and when you will do it.

When you think about what you will do, make a commitment to it. Objectives are written: I WILL ... Do not use words like "try or maybe" These are very BAD words to you. Forget about them. This is the dawn of the new you! ‘I WILL’.

Be sure your objectives can be measured. Every day or every week I can say, "Did you do this?" and you answer with either a yes or a no. Don't leave room for maybes.
Time for examples. Say that I want to gain muscle and loose body fat for the Emerald Cup.

I will eat about 5 meals a day spaced 2.5 hours apart consisting of 25-35 gm of protein, 25 gm of carbs, and oils such as Udo’s or Flax oils.

I will drink 1.5 gallons of water a day.

I will weight train six day s a week.

I will do cardio for 45 mintues, six days a week.

Goal:
I want to loose body fat and tone my body for the Emerald Cup contest.

If I do all my objectives there is a pretty good chance I will reach my goal. I suggest that you write your goals and objectives out; it will be easier for you.

Habits can take 21 days to break, and it can take three weeks before you start seeing changes in your body. In fact you may not drop a pound, but you lose inches.

I want you to be honest with yourself. Are you sincerely interested in loosing weight? Have you set realistic goals for yourself? How can you develop the internal motivation that really counts? When it comes to motivation, knowing is not as important as doing.

Weight Loss Tip - Be Honest With Yourself

2006-06-26T11:20:00.000-07:00

In order to have long term success with any weight loss plan, you need to be honest with yourself. You need to set short term goals which are attainable, follow them with determination and put forth the effort to succeed. Everyone slips up from time to time and it takes courage to learn from your mistakes. Ask yourself what made you foul up and how you can avoid this in the future. If you have a cheat day, don't think your entire weight loss plan is ruined. Get right back on your plan the next day and stay focused.

Featured Fitness Model - Kimberly Schaefer

2006-06-26T11:19:00.000-07:00

Kimberly got started in fitness after she entered a 12 week weight loss program. After finishing, she learned a lot about herself and realized she could do just about anything she put her mind to. She has always loved lifting weights and was involved in some type of aerobics class, usually kickboxing. She had decided after she could actually see her abs, that she would be able to follow a strict dietary plan for a competition and decided from there to enter her first Figure competition. Kimberly got serious with her weight training, got help with her nutritional plan and increased her cardio program to transform her body into a competitive fitness athlete.

Kimberly Schaefer - Fitness Model Statistics

Name: Kimberly Schaefer
Height: 5'6
Weight: 125
Hair Color: Brown
Bust: 34 B
Waist: 25
Hips: 35
Location: Waterloo, Iowa

Workout of The Week - Add Size To Your Chest

2006-06-26T11:17:00.000-07:00

This advanced chest workout will really blast your pecs and add mass to your overall upper body development. The key is to work the chest from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Chest Workout #3

Exercise: Smith Machine Bench Press
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Decline Dumbbell Flyes
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Dips
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Muscle Builder of The Week - Triceps Extensions

2006-06-26T11:16:00.000-07:00

Everyone wants impressive "horse-shoe" triceps that really define the arm along with well developed biceps. The seated overhead barbell extensions are the perfect exercise to build mass in the triceps muscle and give your arms the size and definition you're looking for. Try this triceps exercise out and we're sure you will be very happy with the results. A good beginner routine is 3-4 sets of 10-12 reps and make sure to go very slow and controlled through the entire range of the movement so you can properly perform the exercise and place maximum overload on the triceps muscle.

Exercise Advice:
Sit on a flat bench and while holding a barbell securely, position it above your head with your arms extended. Make sure to keep a little bend in your arms while extending your arms. Slowly lower your arms down behind your head while keeping your elbows in and all the tension on your triceps. Slowly raise the barbell back up to the starting position while keeping your elbows in throughout the movement.

See This Exercise!

Recipe of the Week - ShapeFit's Summer Quencher

2006-06-26T11:15:00.001-07:00

Our recipe of the week features a soothing and relaxing summer drink we call "The ShapeFit Summer Quencher". This low calorie drink is very easy to make and will really hit the spot on a hot summer day! It will also take care of a nagging sweet tooth without adding all the extra sugar and calories of a regular soda or sugar filled drink. Enjoy!

Ingredients:

* 1 liter bottle of drinking water
* 2 tsp of lime juice (use real limes or "Nelly & Joes Key West Lime Juice")
* 2 tsp of lemon juice
* 1-2 packets of stevia all natural sweetener (if you like it really sweet)

Directions:

* Mix everything into 1 liter bottle of drinking water
* Shake for 5-10 seconds
* Enjoy directly out of the bottle or pour over a glass of ice!

New Weight Loss Success Story - Sara

2006-06-26T11:15:00.000-07:00

Read Sara's motivational weight loss story! Sara lost 34 pounds! When she turned 39, Sara wanted to look great for her 40th birthday and decided to get into shape. Through portion control and reduced snacking, Sara was able to lose weight and now has improved self esteem which makes it much easier to handle her stressful job as a obstetrician-gynecologist. Read Sara's weight loss success story now!

Read More >>

Celebrity Diet Secrets - Hollywood Tips

2006-06-26T11:14:00.000-07:00

Ever wonder how the celebrities get so lean and look so good? Well, we have the dieting secrets from Hollywood's hottest celebrities! We show you what they eat and how they train to get into amazing shape. These celebrity diet secrets include weight loss tips, tricks and advice for losing weight and getting a movie star body!

Paris Hilton Diet Secrets
Katie Holmes Diet Secrets
Angelina Jolie Diet Secrets
Anne Nicole Smith Diet Secrets
Pamela Anderson Diet Secrets
Jessica Simpson Diet Secrets
Madonna Diet Secrets
Jessica Alba Diet Secrets
Britney Spears Diet Secrets
Jennifer Lopez Diet Secrets
Carmen Electra Diet Secrets
Lindsay Lohan Diet Secrets
Avril Lavigne Diet Secrets
Christina Aguilera Diet Secrets
Hilary Duff Diet Secrets
Janet Jackson Diet Secrets
Usher Diet Secrets
Brad Pitt Diet Secrets
Tom Cruise Diet Secrets
Christina Lindley Diet Secrets

Weight Loss Tip - Choose Lean Protein Sources

2006-06-26T11:13:00.000-07:00

Some protein sources are very high fat (bacon) while others are nearly fat-free and low in calories (egg whites). Since each gram of fat contains over twice the calories as protein or carbohydrates, you want to limit the high fat versions. Some of the best choices include skinless chicken breast, turkey breast, egg whites, albacore tuna, halibut and top round meat. You can also include whey protein powders into your diet which provide a very low calorie protein source and tastes great when mixed with a small amount of fruit and blended as a smoothie. Here is a list of lean protein foods to include in your weight loss plan:

* Chicken breast (skin removed)
* Turkey breast (skin removed)
* Egg whites
* Fish fillet (flounder, sole, scrod, cod, etc.)
* Shellfish (clams, lobster, scallop, shrimp)
* Lean beef (top round)
* Tuna (albacore canned in water)
* Non-fat cottage cheese
* Beans (black beans, kidney, chick peas or lentils)

Featured Fitness Model - Sherry Ann Boudreau

2006-06-26T11:11:00.002-07:00

Sherry Ann is a lifetime natural athlete, born in Victoria, BC. She lived in Richmond, BC up until 1982 and then moved to Pender Harbour, BC (Sunshine Coast). After graduation, she moved to the Lower Mainland and completed my degree in Cosmetology. Just a few short years after she became certified in aerobics and weight training. Her most recent accomplishment is becoming a BCRPA certified personal trainer and certified Zone Planner for Fitness World. Sherry Ann decided to start competing after my second child and after each category she experienced, her fitness friends would introduce her to another. She loves the challenge and work involved in maintaining a healthy, fit and positive lifestyle.

Sherry Ann Boudreau - Fitness Model Statistics

Name: Sherry Ann Boudreau
Height: 5'2
Weight: 115
Hair Color: Brown
Bust: 36 C
Waist: 25
Hips: 36
Location: Coquitlam, British Columbia

Workout of The Week - Blast Your Shoulders

2006-06-26T11:11:00.001-07:00

This advanced deltoid workout will really blast your shoulders and add width to your overall delt development. The key is to work the deltoids from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Shoulder Workout #2

Exercise: Front Two Dumbbell Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Front Plate Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Side Lateral Raises
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Muscle Builder of The Week - Barbell Curls

2006-06-26T11:10:00.000-07:00

If you want to add serious mass to your arms, barbell biceps curls are the exercise to get you there. This core arm exercise should be included in your arm training routine for serious growth. The barbell curl builds mass in the biceps muscle along with developing strength and growth in the forearms.

Exercise Advice:
Using a shoulder-width grip, grasp a barbell with an underhand grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest in an arc, keeping your elbows locked in the same place close to your sides. Bring the weight up as high as you can and squeeze the biceps at the peak of the movement for a one-count. Lower the weight slowly, and return to the start position and repeat.

See This Exercise!

New Weight Loss Success Story - Adele

2006-06-26T11:09:00.001-07:00

Adele lost 43 pounds! She had always struggled with her weight and attempted many failed fad diets in the past. It wasn't until her daughter's first birthday until she realized how out of control her weight had become. Read Adele's weight loss success story now!

First Name: Adele
Age: 26
Family status: Married with 2.5 year old daughter
Occupation: Human Resources / Personal Trainer
Hometown: Thornhill, ON
Pounds or inches lost: I lost 43 pounds!
Starting Weight: 170lbs
Current Weight: 127lbs
Starting Pants Size: 13/14 Current Pants Size: 5/6
Starting Bra Size: DD36
Current Bra Size: B34

Adele's Weight Loss!

When did you become unhappy with your weight?

I have always struggled with my weight and attempted many failed fad diets in the past. It wasn't until my daughter's first birthday until I realized how out of control my weight had become.

What made you decide to lose weight?

On my daughter's first birthday, I overheard some comments about how much weight I had put on and how disappointing I looked. This remark really hit home - that night I stared into my daughter's eyes and realized that I was hiding behind food all these years to cover up the pain I had inside. I vowed to change my body and mind...and no longer look to food for comfort.

What were the most important changes you made to lose weight?

The weight helped me unfold the new me - the person that was desperately trying to come out. All my life I have taken care of others and this time I had finally placed myself first. As I lost the weight, my energy levels grew, my interests grew, a whole new light on life seemed to unravel in front of me. The most important changes I experienced were learning to run, becoming a personal trainer and of course losing the weight...and knowing that my hard work had paid off both physically and mentally.

What was most challenging about losing weight?

I was breast feeding and working during that time. I would have to wake up at 5:00am to squeeze in my workouts. Weight plateaus were also challenging.

How long did it take you to start to see results?

1 month I had lost 10 pounds.

How long did it take for you to reach your current weight?

4 months in total.

How long have you maintained your weight loss and how do you do it?

I have maintained my weight loss for 15 months.

How has your life changed now that you've lost weight?

I am embarking on a new fitness career and plan on competing in a fitness event in August. I have learned so much about who I am and how far I can push my body - my sense of self and the way I interact with others has changed dramatically. I am a confident strong and independent woman...never again, will I hide behind my weight again. Life is too short, it really is, all I can do, is live my dreams and nourish the wonderful body that God has given me...

How Did ShapeFit Help You Reach Your Weight Loss Goals?

ShapeFit has excellent resources and information for anyone trying to lose weight, tone their body or embark on a new fitness and nutrition curriculum. I saved ShapeFit as one of my favorites throughout my weight loss and still to this day I visit ShapeFit for up to date and easy fitness advice. They really focus around safe and effective weight loss and every day fitness life.

ShapeFit.com is excellent for beginners or advanced fitness enthusiasts. ShapeFit.com's testimonials gave me the determination and confidence that I could keep on going...look at me now...writing my own testimonial. What a dream come true. I would like to thank ShapeFit.com for their guidance and fitness knowledge. I especially like their fitness tips!

Adele's Weight Loss Tips!

Weight loss tip #1:

Meals should be spaced out every 2.5 to 3 hours consisting of protein, carbs and healthy fats.

Weight loss tip #2:

Cardio in the morning on an empty stomach helps to burn stored fat and increase metabolism throughout the day.

Weight loss tip #3:

Drinking 2 liters of water will aid in digestion and rid toxins in the body.

Weight loss tip #4:

Weight training aids in losing fat and should be done 3 times per week .

Weight loss tip #5:

Don't skip meals or starve your self - your body will go into starvation mode - once you start eating again, your body will hold onto that food and store it as fat.

Adele's Weight Loss Eating Plan!

Breakfast:

Cardio: Empty Stomach (1 liter of water before, during and after) Protein Shake: 1 scoop of whey protein, 1/2 cup of mixed berries, 1/2 cup of non fat skim milk, 1 serving of greens. 1/2 bowl of Kashi cereal with 1 tbls of peanut butter.

Lunch:

4 ounce grilled chicken with spinach salad (balsamic vinegar dressing)+ 10 almonds

Dinner:

4 ounce grilled or baked salmon, miso soup and 1/2 cup of steamed veggies.

Snacks or Mini Meals:

Snack 1: 1/2 cup of non fat plain yogurt or low fat cottage cheese with 1/2 an apple Snack 2: Veggie sticks with hummus and Ezekiel bread

Adele's Weight Loss Workouts!

Weight Training:

I tend do have heavy upper body workouts (low reps)and use light or moderate weight for legs (high reps). I always wait 24 to 48 hours before training the same body part again - in order to aid in muscle recovery and growth.

Monday: 25 minutes HIIT cardio on elliptical and treadmill

Tuesday:DAY 1 Weight Training(Back/Chest) AM: 30 mins cardio on treadmill PM: Circuit 1 - Repeat X's 3 Warmup - 15 minutes on elliptical Lat pull down (15 reps) Cable Rowing (15 reps) Overhead lat flexion (15 reps) Circuit 2 - Repeat X's 3 10 burpies Bench press (15 reps) Wide grip push ups (15 reps) Close grip push ups (15 reps) Circuit 3 - Repeat X's 3 Abs on ball (30 reps) Reverse crunch (10 reps) Combo on ab bench (10 each)

Wednesday: DAY 2 Shoulders/bis/tris] AM: Cardio - treadmill PM: [B]Circuit 1 - Repeat X's 3[/B] Running on floor in push up position (30 reps) Overhead press (15 reps) Side Lat Raise (15 reps) Bent over delt raise (15 reps) Circuit 2 - Repeat X's 3 10 burpies Bicep curl (20 - 25 reps) Tricep cable press downs (15 reps) Push ups (15 reps) Circuit 3 - Repeat X's 3 Cable crunch abs - heavy Lower AB with cable (10 - 15 reps) AB curl on medicine ball (30 reps)

Thursday AM: DAY 3 - LEGS[/I] Circuit 1 * 2[/B] Pylometrics (2 minute intervals) Walking lunges (50 reps) Pile Squat - (50 reps) Circuit 2 * 2 One legged squats (10 - 15 reps) Sumo deadlifts (40 reps) Abs on ball (back on ball, feet against wall - 30 curls) Circuit 3 * 2 Leg extension - (50 reps) Step ups (15-20 reps) Kickboxing side leg lifts (20 reps)

Friday: 30 mins cardio

Saturday: 45 mins cardio

Sunday: OFF

Cardiovascular:

I do one session per week of HIIT cardio and do 1/2 hour to 45 minutes 5 times a week usually on the treadmill or elliptical. Jump rope and kickboxing classes are also a fun addition.

Top 10 Weight Loss Tips For Summer

2006-06-26T11:09:00.000-07:00

With summer barreling towards us, we are already starting to dread the annual surge of "bikini diet" articles in the press. The celebrity magazines will be full of "Skinny For Summer" campaigns complete with supposedly inspiring pictures of thin girls in tiny shorts, smiling with the sheer joy of being thin. The trouble is that however much we try to ignore these articles, it seems that many of us can't help reading them in the hope that one of these "diets" might actually work and this summer we will be skipping happily along a beach wearing a thong bikini. Well forget the "fad diets" and lets stick with the core basics for losing excess body fat while maintaining your hard earned lean muscle. Here are the top 10 tips to shed those unwanted pounds and get "beach ready" for summer!

Read More >>

Weight Loss Tip - Cycle Your Calories

2006-06-26T11:08:00.000-07:00

A great trick for continued weight loss is to cycle your calories. When you cycle calories, you're simply increasing and decreasing your caloric levels day to day. Calorie cycling should be in direct relation to your strength training and cardio routines. On your strength training days, you might try increasing your caloric levels by 500 calories over your BMR (basal metabolic rate). You can also increase your level of starchy carbohydrates a little to help fuel your muscles for the intensive training session and also for recovery. On your cardio days, tighten up your calories and decrease it back to the normal 500 deficit per day and really focus on limiting your starchy carbs after 6pm. This will allow maximum body fat loss.

Featured Fitness Model - Michelle Berger

2006-06-26T11:07:00.000-07:00

In 4 short years Michelle became the mother to 4 children. She spent every moment of her days selflessly caring for her family and finding time for her self was impossible. She was a physical and mental mess: out of shape, over weight, overwhelmed, overstressed, tired, and on the verge of depression. She was too busy to eat right and the thought of exercise was frustrating and seemingly pointless. It was then that she hit rock bottom. Michelle finally decided to turn everything around and focus on path of eating the right foods and training properly to live a healthier and happier life. She completely transformed your body into a top level competitive fitness model and has never looked back!

Michelle Berger - Fitness Model Statistics

Name: Michelle Berger
Height: 5'7
Weight: 123
Hair Color: Blonde
Bust: 34 D
Waist: 24
Hips: 34
Location: Bentonville, Arkansas

Workout of The Week - Bigger Biceps Now

2006-06-26T11:01:00.000-07:00

This advanced biceps workout will really blast your guns and add mass to your overall arm development. The key is to work the biceps from different angles and always try to strictly target the region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Biceps Workout #1

Exercise: Alternate Hammer Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minute rest between each set

Exercise: Zottman Preacher Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Exercise: EZ Bar Curls
Sets: 3
Reps: 8-12 (try to increase the weight after each set)
Rest: 3 minutes of rest between each set

Muscle Builder of The Week - Bent Over Rows

2006-06-26T11:00:00.001-07:00

If you want to add serious thickness to your back, the Bent Over Row is one of the core exercises you should include in your back routine. The Bent Over Row builds mass in the upper back and also uses the lower back and abs to stabilize the body during the movement. The biceps also contribute to the movement, however care should be taken to minimize biceps involvement as the biceps are the weakest muscle in the chain.

Exercise Advice:
Grab a barbell and get in an area where you have a good amount of room. Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees slightly bent and your feet just beyond shoulder width apart. Grasp the barbell with both hands, using an overhand grip and having your hands about shoulder width apart. Start with your arms fully extended, allowing the barbell hang at about mid-shin level. Next, lift or ‘row’ the barbell up and into your stomach area. Return to the start position and repeat. Be sure to keep your head up and shoulders back throughout this exercise to keep your back in a firm and stable position.

See This Exercise!

Fat Loss Meal Plans - Lose Weight Today

2006-06-26T11:00:00.000-07:00

Fat loss occurs when there is a caloric deficit in relation to calories in vs calories out. Your basal metabolic rate takes in consideration your body functions and how much that burns alone, which on avg is 1200 but this figure depends on a few factors which can differentiate each persons individual BMR. The activity you add to this versus the food intake will overall balance to a surplus or deficit.

For a fat loss you want to see a deficit but within reason. If you do not get in enough calories you then alter the effect and will gain weight due to the result of your metabolism slowing in response to the lack of calories needed. Eating every 2-3 hours is the basis of this diet which helps keep that metabolism burning your fat stores and not having to concentrate on the food you're taking in. Lack of activity combined with lack of attention to diet causes your body then ignores fat stores and works on what you are eating, packing the rest of the excess calories away for a rainy day since it feels you are not eating frequently enough. Starvation or limiting meals while drastically lowering your daily calories will sabotage your results slowing the metabolism in turn packing fat. In other words, do not skip meals!

Your choices for complex carbs should be brown and black rices, tubers such as potatoes and yams as well as grains such as oats and quinoa. ½-3/4 cup with lunch and dinner is optimal. Between lunch and dinner you can have other carb sources such as beans, carrots and squash, or yogurt with fruit.

The fibrous carbs are a must. Dark leafy greens and items such as green beans, asparagus, and broccoli and mustard greens should be eating 2-3 times per day. Breakfast is always easy with choices like egg whites, protein shakes, and oatmeal. Pre and post workout depends on your goals and factor on protein or 50/50 type shakes. I say if you want to burn fat, eat a good meal after your workout, items such as listed above.

A few hours before bed is a great time for a protein powder and water drink to help with muscle recovery. This is not going to cause you any fat gain at all. Lastly you want to ensure you include some Omega fats into the diet in the forms of olives, avocado and the best choice being almonds.

Use this guide to set up a meal plan, here is a sample fat burning meal plan:

Breakfast - oatmeal and 3 egg whites with a small banana

Snack 1 - no fat plain yogurt with ¼ cup mixed nuts and berries

Lunch - chicken breast or fish fillet with 2 cups greens and no fat dressing along with ¾ cup brown rice.

Snack 2 - 2 plain rice cakes with a tsp almond butter per pc and ½ cup to a cup chopped broccoli

Dinner - large fish fillet of cod or snapper steamed with 1 cup (measured cooked) mustard greens and spinach plus a small potato or yam

Snack 3 - protein drink

This will help you with some serious fat loss!!! Keep it strict and you can expect an average of 2 lbs per week or 8-10lbs in a month.

Increase Your Core Strength Now

2006-06-26T10:59:00.000-07:00

The 'Core' area is the abdominal muscles and lower back which are directly related by their positioning and jobs. These muscles support each other, you cannot have strong abs without a strong lower back and training for those abs will not be as effective unless your lower back can endure the job it has of support. In turn you cannot effectively train your lower back without your abs assisting in this movement.

Here are a few key exercises that will work on both of those areas. These are some new and creative alternative to your regular core training. This is not for those with present lower back injury, should be injury free and consult a physician prior to starting any new exercise programs.

Ball Busters - using 2 body balls, lift them both for a period of 5-20 seconds, slowly lower and repeat.

Ball Toss Crunch - using a basket ball or plyoball for more resistance, slowly lower the ball as seen in first picture, then crunch up and toss, catch to repeat.

The Proper Crunch - to do a clean crunch it is nice to keep the feet up and knees bent to a 90 degree angle this way you can keep your tranverse abdominus in check which always gets ignored. This also prevents injury to the lower back. I used a step to prop my legs for this photo but you can use a bench, chair and any other item which is at the right height.

You should blow out on the way up and make sure your chin is off your chest. You must keep face parallel to the ceiling Don't worry about the height of your crunch, as long as it is slow and controlled even an inch will give you a workout. Work on getting the rib cage up, keep the lower back stuck to the ground and move in a slow controlled manner.

Weight Loss Tip - Eat Smaller Meals More Often

2006-06-26T10:58:00.000-07:00

By eating small nutritious meals, you will increase your metabolism and keep yourself full throughout the entire day. It will also amp up your energy and keep your insulin levels constant. Ideally, you should eat 5 to 6 times per day, with about 3 hours between each meal. Imagine yourself grazing versus hoarding. You want to graze on small amounts of foods several times instead of hoarding on large amounts of foods a few times a day. If you wait too long between meals, you will have the tendency to binge and consume far too many calories since you will be extremely hungry.

Featured Fitness Model - Else Lautala

2006-06-26T10:57:00.000-07:00

Else is one of our contributing fitness models who reveals her fitness secrets in our upcoming FitTracker fitness program! Else has an extensive background in fitness competitions and fitness modeling. She is a two time Ms. Fitness World Champion (2003 & 2005) and multiple sport aerobic medalist. She is also a seven time National Champion in sport aerobics!

Else Lautala - Fitness Model Statistics

Name: Else Lautala
Height: 5'6
Weight: 114
Hair Color: Light Brown
Bust: 35
Waist: 26
Hips: 34
Location: Vancouver, British Columbia

Workout of The Week - Six Pack Abs

2006-06-26T10:56:00.001-07:00

This advanced abs workout will really blast your lower and upper abdominals along with working your entire obliques area (love handles). The key is to work the abs from different angles and always try to strictly target the abdominal region with proper exercise technique to make sure you're working the correct muscles. Give this routine a try and you can always add extra sets and reps if you need a more intense workout.

Advanced Ab Workout #1

Exercise: Decline Oblique Crunches
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Plate Twists
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Exercise: Toe Touchers
Sets: 3
Reps: 25
Rest: 3 minutes of rest between each set

Muscle Builder of The Week - Power Cleans

2006-06-26T10:56:00.000-07:00

If you're an athlete who wants to build mass, power and overall strength for your sport, then nothing compares to the power clean exercise. This movement is one the core exercises used by college and professional teams to help individuals increase the size and strength in their legs, shoulders and almost every other muscle group in their body. This is a true overall body movement which should be incorporated into your strength & mass training routine. Make sure to strictly watch your form on this exercise since the correct technique is very important to properly executing the movement.

Exercise Advice:
*It is highly recommended that you employ the advice and supervision of a certified trainer while learning how to properly perform this exercise. This is a combination exercise that truly works your whole body. Be sure to be in an area specifically designed for Power Cleans or somewhere that has enough room to execute this exercise. Place a barbell on the floor at your feet. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up being just about mid-thigh level. Next, in one motion, lift the barbell to your chin by raising your elbows up toward the ceiling while one of your legs drops back underneath you to give you additional support. Just as the barbell nears your chin, you will drop your elbows which will cause your wrists to tuck underneath the barbell. Finally, bring your support leg back underneath you so that you are now standing up straight with the barbell tucked under your chin. Return to the start position and repeat.

See This Exercise!

Cardio Workouts - Exercises For Serious Fat Loss

2006-06-26T10:55:00.000-07:00

One of the most effective combos for some serious fat loss is circuit training along side interval training. The following gives you a program to make you sweat out a blast of fat within 45 minutes!

You should know your Maximum Heart Rate and your correct training zone to know if you are training at the right pace. You can easily find your Target Heart Rate (thr) with this simple method. Subtract your age from 220 (226 for women) to calculate your Maximum Heart Rate (mhr). Find your training zone below and multiply that number times your maximum rate.

Healthy Heart Zone (Warm up) 50-60% of maximum heart rate
Fitness Zone (Fat Burning) 60-70% of maximum heart rate
Aerobic Zone (Endurance Training) 70-80% of maximum heart rate
Anaerobic Zone (Performance Training) 80-90% of maximum heart rate
Red Line (Maximum Effort) 90-100% of maximum heart rate

Here is a sample of a 35 year old male who is working out in a training zone for fat burning (70%):

220 - 35 = 185
185 X .70 (70%) = 129.5 beats per minute

Strict form for this training is a must in order to maximize gains and prevent injury. Before you begin make sure you have a towel on hand, some water and really good cross trainer type sneakers well tied.

Follow the below with no rest in between until it says so, then repeat for one more round! These may seem menial but I DARE you to try it, I guarantee you will get your butt beat!

20 pushups
20 walking lunges per leg
10 burpees
Skip rope for 1 minute
20 bicep curls
50 Ab crunches on ball
20 Tricep Dips
25 Jumping Jax
10 deadlifts, stiff legged
20 Front Delt Raises
Stair stepping for 2 minutes

Rest for 5-7 minutes while stretched in muscle worked for 10 seconds remembering to stretch each side.

Sometimes we forget that it only takes a few simple exercises to get to our goals and that we can work with what we have. A gym is excellent but how about those who do not go to a gym for whatever reason? Something like this can be done at home as well. What if you did not feel like going to the gym because of weather or time constraints? This program eliminates excuses and keeps you on your game!

Water helps to get that fat out of your system so sipping throughout your workout is hugely advantageous and recommended.

This workout is well complimented by doing it 2 times per week with 2-3 extra days of 20+ minutes cardio work on a cross trainer or jogging. The stretching portion will help you recover for your next round as well as helping eliminate lactic acid build up which can cause delayed onset muscle soreness.

Dennis Lost 95 Pounds - Success Story

2006-06-26T10:53:00.000-07:00

Dennis lost an incredible 95 pounds by focusing on his fitness goals, along with determination and hard work. He made healthy changes in his diet and exercise plan which led to drastic changes in his body. He was simply tired of being fat and decided to do something about it. After losing the excess weight, Dennis can now tie his shoes much easier and has a lot more energy!

First Name: Dennis
Age: 39
Family status: Married
Occupation: Lineman
Hometown: Elkhart, IN
Pounds or inches lost: I lost 95 pounds!

Dennis' Weight Loss!

When did you become unhappy with your weight?

Last July.

What made you decide to lose weight?

I was fat and I decided I needed a change.

What were the most important changes you made to lose weight?

Soda pop, fast food , enriched white food and portion sizes.

What was most challenging about losing weight?

Being hungry all the time.

How long did it take you to start to see results?

A couple of months.

How long did it take for you to reach your current weight?

Nearly 10 months.

How long have you maintained your weight loss and how do you do it?

I have kept it off for several months now and I just try to stay on track.

How has your life changed now that you've lost weight?

I can tie my shoes much easier now. I also have tons of more energy!

Dennis' Weight Loss Tips!

Weight loss tip #1:

Control your portions.

Weight loss tip #2:

No soda pop or juice with added sugar.

Weight loss tip #3:

No enriched white foods (white potatoes, white rice, pasta, etc.)

Weight loss tip #4:

Exercise.

Weight loss tip #5:

Determination.

Dennis' Weight Loss Eating Plan!

Breakfast:

Half peanut butter sandwich and a banana.

Lunch:

3 oz. lean meat , strawberries , orange , egg white.

Dinner:

5 oz lean meat or fish, 1/2 cup brown rice, green beans, green leafy salad.

Snacks or Mini Meals:

Kiwi fruit.

Dennis' Weight Loss Workouts!

Weight Training:

Circuit training 4 days a week (chest, arms, back and several leg exercises).

Cardiovascular:

4 days/week - 30 minute on the elliptical trainer. I also start on a bike and treadmill before moving to the elliptical.

Weight Loss Tip - Dine Out Correctly

2006-06-26T10:44:00.001-07:00

Dining out can make or break you when it comes to trying to eat healthy and losing weight. A few calorie killers are bread and butter. Since it's free, you may think you should eat endless amounts. Well, think again because this will ruin any hopes of dining healthy. Keep temptation away by asking your server to remove the bread basket from the table. Another great calorie saver is to stay away from any food which is cooked with batter. Ask to have the meal broiled, roasted or grilled with olive oil instead of butter and you will save hundreds of calories in no time!

Fitness Fun - Add Variety & Enjoy Your Workouts

2006-06-26T10:44:00.000-07:00

Are you bored of your workout routine? Here are some ideas for you.

Get Fresh Air - Yes, make a trip to the outdoors. If you are like most people, you are in doors all day long and bored with the daily repetition. Take your lunges outside try jogging, biking or walking. If you are a regular hitter of the pavement, find new routes or parks.

Move with a Buddy - If you want to get personal insight on what sort of workout your friends enjoy doing, workout with them for a couple weeks. Training with a friend is a great way to learn new exercises or teach a friend something new. While doing cardio, walking next to someone on the treadmill is more fun than watching the clock tick. Plus when you have a friend meeting you, you will be less likely to cancel.

Update Tunes - Do you already train to music? If so, this is good, but it may be time to select new tunes to move to. Playing the really motivating songs near the end of your cardio can really keep you going, and help you boost through plateaus. If you don't train to music - start! You may find it so much easier to get through those first 10 minutes on the treadmill in the morning or make it to 30 minutes total. Music is motivating!

Try a Class - You too boys. Check out the class schedule at the gym and show up for their next kickboxing or hip-hop class. There is so much more then the 80s leg warmer filled aerobics classes. In fact establishments such as Crunch gym have Disco Yoga, Cardio Striptease, African Dance, Fitness and Defense, House Groove, Cycle Cross, Masala Bhangra, Step & Strength, and Taebo Classes. For relaxation enjoy Abs & CandleLight Stretch, BOSU Progressive Pilates and Ashtanga Yoga. Your hour will fly by and you will leave the gym feeling far more exhilarated then after your regular routine which you may have been doing for weeks or years! Take advantage of what your gym is offering you, already in your membership.

Get Sporty - Remember in high school when you were on a sports team? Well even if you weren't you have the opportunity to be, and this opportunity is still here for the taking. Join team sports like volley ball, or soccer, or hike and bike with friends.

Charity Walks - Do good while getting fit. Sign up for a charitable event such as a run or walk to raise money for a cause close to your heart. You'll be energized by the contribution you're making and can bond with others who care as much as you do.

Try Gymnastics - Learn to do a handstand or a back flip. Can you touch your toes? Work on it either on your own, or with a certified expert. Check your area for a gymnastics gym in your area and start at your skill and fitness level.

Yoga or Pilates - Your body will become strengthened and toned, and your posture will improve. Feel your stresses leave you, exhaustion diminish and enjoy improved sleep. Clarity and a sense of well-being will be coming place within your mind.

Pole Dancing - I personally lost over 20 pounds from pole dancing. Pole dancing is becoming common place in the media as fitness enthusiasts rave about the muscle toning and confidence building benefits of pole dancing. Included in classes are sensual dance and floor moves. Great for improving your coordination, abdominal and back strength and flexibility.

Martial Arts Classes - Have you ever seen an overweight person hitting the bag or skipping? Well, if you have they won't be overweight for long. You can pick what you want since there are literally dozens of choices: judo, karate, kung-fu, kendo, etc.

Dance Your Heart Out - Hip-hop, Salsa, Break Dancing, Belly Dancing, Ballroom, or even Exotic Dancing. Who would think that dancing could be a great workout!? Spend an hour moving your body and you may find that you have a healthy addiction.
Capoeira: Combing dancing with martial arts. This African-Brazilian form of martial art/folk dance is a lot of fun since it is done in a group, where the focus is on cardio, coordination of body parts, and stability.

Rush Lovers - Enjoy the high you get from skiing, snowboarding, parasailing, jet skiing, hang gliding, and surfing. What other activities do you enjoy that pushes the limits of your comfort zone!? Try something new each year.

Water Bunny: Enjoy a drop-in swim or join any of the other water sports at your local swimming pool.

Gardening: Fire the local company that cuts your grass, blows your leaves, and maintains the yard. Do it yourself instead. Not only is it good physical exercise, you breathe some fresh air and learn about gardening.

Relaxation - Are you needing a break from all the excitement in your day. Many people have taken every cardio class under the sun but may benefit greatly from taking a relaxation course. Improve your joint mobility, and muscle flexibility.

Gridiron workout: Punt, pass and kick like the pros. This workout is derived from the practices used by football players and the emphasis is on speed and agility.

Bosu: Mearning "both sides up". This training uses a Bosu balance trainer, which you can buy at many online shopping websites. The goal here is to adjust to an unstable surface. Try the Bosu in a group and have some fitness laughs too!

Featured Fitness Model - JulieAnn Kulla

2006-06-26T10:43:00.000-07:00

JulieAnn is one of our contributing fitness models who reveals her fitness secrets in our upcoming FitTracker fitness program! JulieAnn is a fitness model, spokesperson, magazine print model and bikini model. In October of 2005 she placed second at her first Figure show, "The Northern States Natural". In November 2005, she placed third at the "North Star". JulieAnn leads a very active lifestyle and considers the gym her second home.

JulieAnn Kulla - Fitness Model Statistics

Name: JulieAnn Kulla
Height: 5'2
Weight: 105
Hair Color: Dark Brown
Bust: 34
Waist: 24
Hips: 33
Location: Rosemount, Minnesota

Muscle Builder of The Week - Leg Presses

2006-06-26T10:42:00.001-07:00

The leg press is one of the most effective ways to build your thighs (quadriceps), butt (glutes) hamstrings (back of thighs) and calves. Many people have trouble with squats which also build thighs but can put a major strain on the lower back. The leg press requires you to push the weight with your legs only and allows you to really focus on targeting the quadriceps muscle without worrying about putting undue tension on your lower back!

Exercise Advice:
Position yourself in the Leg Press Machine (also know as the ‘Leg Sled’) with your feet about 12 – 15 inches apart. Slowly bring your knees in toward your chest, lowering the weight platform. Once lowered, return the platform to the start position by fully extending your legs (however, do not lock your knees out- allow there to be a slight flex at the top of the movement).

See This Exercise!

Weight Loss Success - Teri Lost 81 Pounds!

2006-06-26T10:42:00.000-07:00

Terri and her husband lost an incredible 171 pounds together! Terri lost 81 pounds and went from a clothing size 18/20 all the way down to a size 8/10! Her husband joined her and also lost an amazing 90 pounds! She now feels like her 40's are the best time of her life! She doesn't take medication anymore and the exercise has helped strengthen her upper thighs to help keep the pressure off her knees.

First Name: Terri
Age: 41
Family status: Married
Occupation: Homemaker
Hometown: East Northport, NY
Pounds or inches lost: I have lost 81 pounds and went from a clothing size 18/20 to a 8/10! My husband also lost 90 pounds with me!

Terri's Weight Loss!

When did you become unhappy with your weight?

3 years ago this March my husband decided to join a weight loss program because he was 38 years old and was on blood pressure medication and asked if I would like to join with him.

What made you decide to lose weight?

I have osteo arthritis in both of my knees really bad and figured I better join with him to get some extra mileage on my knees before I need replacements.

What were the most important changes you made to lose weight?

My choices of food and the portions. When we joined the weight loss program, I went out immediately and purchased a food scale because if a portion size was 3-4 oz. of meat I wanted my 3-4 oz. and not an ounce less. I didn't want to deprive myself like I always did when I went on a "diet".

What was most challenging about losing weight?

I think getting through the first few months. Changing the types of food and the quantities. I would spend a long time in the supermarkets to get food I ENJOYED but were a low points value on my weight loss plan. After a few months it was like 2nd nature to me.

How long did it take you to start to see results?

I would say 2 months to really notice. I knew the first week would be a good loss like it always was but little by little I would need to get new jeans and clothes.

How long did it take for you to reach your current weight?

It took me a year and a half. I took it slow. My motto is "slow and steady wins the race". If a weekend affair came up I ate what I wanted but in moderation. Some weeks I would lose and some I would gain. So I never kept track of how fast I gained all that weight. I never woke up after a week and said "Oh good I gained 2 pounds this week"! So I just took it one day at a time instead of looking ahead long term. In the journey I learned a tremendous amount about my body and myself.

How long have you maintained your weight loss and how do you do it?

It will be one year of maintaining my goal weight this coming Mother's Day. That was the greatest gift I could have received last year was to hit my goal weight Mother's Day weekend. I maintain my weight because I know what my shopping list is every week and I know what I have to do. I'm not saying there isn't challenges I face from time to time so if I have a "bad" day I just move on and get over it instead of saying "oh well I ate that, so let me just jump head first into the cabinets and continue".

How has your life changed now that you've lost weight?

I just feel like my 40's are the best time of my life. Being a heavy kid all my life I have never been this healthy and felt this good ever! My knees LOVE ME NOW! I don't take medication anymore and the exercise has helped me strengthen my upper thighs to help keep the pressure off my knees.

How did ShapeFit help you reach your weight loss goals?

I always read ShapeFit's articles and little bits of info to help me learn. I love learning new things that can aid in my "new journey" and ShapeFit does that for me.

Terri's Weight Loss Tips!

Weight loss tip #1:

Don't deprive yourself of portions.

Weight loss tip #2:

Keep the food in the house you need to keep you on track.

Weight loss tip #3:

Take baby steps in making changes and in the long run you will see bigger changes.

Weight loss tip #4:

Enjoy the journey to getting healthy instead of dreading it.

Weight loss tip #5:

Finally, SLOW AND STEADY WINS THE RACE!!!!

Terri's Weight Loss Eating Plan!

Breakfast:

Fiber One cereal with dried cranberries and skim milk and a small grapefruit and coffee. Or, 2 slices of whole grain bread with 2 TB peanut butter, or egg white omelets.

Lunch:

Cottage cheese with spices added to it and 2 slices of whole grain bread or 3 oz. of turkey or chicken on light bread with a side of cold cooked veggies.

Dinner:

4 oz. of protein a big salad every night, or whole wheat pasta with shrimp or grilled chicken, sometimes I do breakfast for dinner.

Snacks or Mini Meals:

1 TB peanut butter on grain crackers or oatmeal, or low fat cheese on crackers or an apple with peanut butter. I always try to make sure my snacks are not empty calories.

Terri's Weight Loss Workouts!

Weight Training:

I do the "Walk Away The Pounds" and increase my weights that way.

Cardiovascular:

I use my treadmill daily and either walk at 3.5mph and go up as far as a 12 incline for short periods of time or I walk at 4.0 up and down to 4 incline and lower and sometimes use 2-2lb weights at 4.0 but flat ground.

Top 5 Most Effective Chest Developing Exercises

2006-06-26T10:39:00.000-07:00

Below are the best exercises for developing an impressive chest. Try and incorporate these killer chest exercises in your upper-body workout routine for maximum results. Each set should consist of approximately 6-15 repetitions. Use lower reps to build more mass and higher reps to define and tone your chest muscles!

1. Barbell Bench Press
2. Incline Barbell Bench Press
3. Flat Bench Dumbbell Press
4. Incline Dumbbell Flyes
5. Pushups

Featured Registered Dietitian - Sharon Richter

2006-06-26T10:38:00.000-07:00

My purpose is to educate individuals on how to create a balanced life that will ultimately improve overall health. No two people are the same, so why would their diets be? I will customize a plan that fits your lifestyle and dietary habits without deprivation or unrealistic goals.

The fundamental keys to our success are:

Knowledge about dietary choices
Power to accept that change is a process
Honesty with both yourself and with me
Desire to make a change
Ability to work with me to educate, empower and change your life

During my undergraduate and pre-med studies, I became fascinated by the impact of diet and exercise on one's health and decided to pursue a career in nutrition. The NYU Nutrition Program afforded me a variety of internships and consultative roles. I began in pediatrics at Mount Sinai, and subsequently worked with a dietitian to develop the nutritional content of a lifestyle book. I also managed the daily operations of a home delivery food service. I then went to work with Dr. Howard Shapiro, counseling in his private practice, and conducted nutritional research for his best-selling diet books.

After completing my Masters of Science degree, I became Director of Nutrition for The Tiger Schulmann's Karate (TSK) organization, a chain of 38 martial arts schools. At TSK I developed a nutritional supplement line, conducted nutrition seminars, and developed a nutrition certification program for all instructors.

In early 2004, I decided to set up my own counseling practice focusing on sports nutrition, weight loss/gain, eating disorders, and disease prevention for children, adolescents and adults. My objective is to help you achieve a healthier lifestyle by creating incremental goals that are both physically and mentally challenging.

I took this challenge upon myself. I am a member of the New York Road Runner's Club, completed the 2003 NYC marathon, participate in kick boxing, yoga, spinning classes and weight training. In addition, I am currently training to become certified as a kickboxing instructor.

Weight Loss Tip - Build Lean Muscle Mass

2006-06-26T10:37:00.001-07:00

Strength training builds lean muscle mass. By adding muscle you will be adding the most potent fat burning tissue to your body. Muscle tissue is the most metabolically active tissue in your body, so make sure to build as much as possible. Studies have estimated that for each pound of muscle you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories per day, or an extra pound of fat every 7 to 10 days. This is without making any other changes! In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%.

Fat Burning Meal Plans - Quick & Healthy Foods

2006-06-26T10:37:00.000-07:00

Are you in a "fast-food" rut because you think you are too busy to cook healthy meals? Every day I talk to people who say they just don't have the time to cook or to eat healthy. That excuse doesn't work with me. We are all busy, but we live in a society full of convenience items. It truly cannot get any easier than it is. You can buy pre-cut, pre-washed fruits and vegetables. You can buy pre-marinated meats. You can buy broccoli that you cook IN the bag, and it only takes 4 minutes in the microwave. There is instant rice, instant potatoes, the list goes on and on. You can even buy onions that are already chopped for you. Honestly, the only way it could get easier is if you had a personal chef to do all of your cooking for you!

I am going to give you three FULL meal ideas that are healthy, low-calorie, low-fat, and can all be prepared in UNDER 30 minutes! No more excuses….

Meal #1:

Chicken breasts -look for pre-marinated chicken breasts in the refrigerated section of your grocery store, they come in different flavors and in bags of 6 or 8. Each chicken breast is individually wrapped which make for quick thawing if you freeze them.

Broccoli - find bags in the produce section of your supermarket that are pre-washed and precut
Couscous - found in the rice aisle of the store, comes in several different flavors

Cook the chicken breasts on the grill or saute' in a skillet coated with non-stick cooking spray. Poke holes with a fork in the broccoli bag and cook in the microwave for 4 minutes. Follow cooking directions on couscous box, usually takes 5-8 minutes to prepare. Your entire meal is ready in 20-30 minutes.

Meal #2:

Fish - any type
Green beans - again, look for pre-washed and precut
Instant brown rice

Sprinkle the fish with lemon pepper or your favorite seasoning. Cook on the grill or in a skillet coated with cooking spray. Poke holes in the bag of green beans and cook in the microwave for 4-5 minutes. Follow directions on the box for the rice. Again, your entire meal is ready in about 20 minutes.

Meal #3:

This is a favorite in my house, and makes great left-overs!

Chicken with black beans and rice

Salad - bagged lettuce and your favorite veggies with low-fat dressing
Chicken with black beans and rice:
1 bag pre-marinated chicken breasts
2 cups instant brown rice
2 cans black beans, rinsed and drained
1 can diced tomatoes
1 can chopped green chiles
1 onion, chopped
salsa

Cook the chicken breasts and onion in a skillet coated with cooking spray. When chicken is done, cut into bite-sized pieces and return to pan. Cook rice according to directions. Add cooked rice, black beans, tomatoes and chiles to pan. Cook until heated through. Top with salsa.

Muscle Builder of The Week - Barbell Deadlifts

2006-06-26T10:36:00.000-07:00

One of the best overall tests of strength is the amount of weight a person can deadlift. The deadlift is a powerful compound movement, a total body exercise that affects nearly all the muscles in the body. During the execution of a deadlift the calves are worked, and according to research, take approximately 10% of the initial loading as one pulls off the floor. The quads, hamstrings, and glutes are seriously worked as are the abs, spiral erectors, lats, traps and to a certain extent, forearms. Certainly the deadlift should be a key movement in anyone's routine where the goal is size, shape and power.

Exercise Advice:
Place a barbell on the floor at your feet just outside of a squat rack area. Keeping your back straight, squat down and grasp the barbell with both hands using an overhand grip just beyond shoulder width apart. In one motion, lift the barbell by using your legs so that you end up standing up straight. Be sure to keep your arms hanging straight down so that the barbell ends up being just about mid-thigh level. Slowly return to the start position and repeat.

See This Exercise!

Are You Overtraining? Symptoms & Solutions

2006-06-26T10:35:00.000-07:00

Many people train to the point where they are actually getting weaker. How can this be true? The answer is simple; overtraining.

The Dictionary states:
Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes. It occurs when the volume and intensity of the exercise exceeds an individual's recovery capacity. They cease making progress, and can even begin to lose strength and fitness.

Since New Years, Jennifer has found her fitness grove. She said her good-byes to her late night TV programs and processed food munching, and hello to a new life. In fact Jennifer has done a complete lifestyle change choosing foods that are in their natural state or in the least amount of packaging possible, in other words, unprocessed.

Standing 5'5" and weighing155 lbs Jennifer has already lost 10lbs. Her mind is focused on reaching her goal weight of 125lb. To help her reach her goal, Jennifer is training two days on and one day off, and is in and out of the gym in about an hour. This training split is allowing plenty of time for her body to rest. Jennifer is feeling great!

Fast forward six months; Jennifer is not feeling so hot. We can pat her on the back for attaining her goal weight of 125lbs, but can she? This past month people have complimented on how fit she is looking but commented that she also appeared tired. "Are you getting enough sleep? You haven't been yourself lately." Her friends are concerned and they have every right to be.

Jennifer's training program has increased to six days week, with Sundays as her jogging only days. Each morning she sets her alarm an hour early to make time for her 60 minute run before work. Once her work days is done she returns to the gym for 60 min of weights and another 60 min of cardio.

Though she is tired and has little interest in spending time with friends, she is making time for her fitness. What fitness means to Jennifer today is much different then three months ago.

Jennifer is overtraining. Along with persistent fatigue and a loss of interest in her friends, she may be also experiencing these symptoms of overtraining.

The Signs

* Persistent muscle soreness
* Elevated resting heart rate
* Increased susceptibility to infections
* Increased incidence of injuries
* Irritability
* Depression
* Loss of motivation
* Insomnia
* Decreased appetite
* Weight loss

Experiencing a loss of interest in what you once felt passion for is never fun. What causes over training?

To see improvement in ones strength and fitness they must rest. The rest period following hard training is a magical process which takes at least 36 hours to complete. By skimping on rest, complete regeneration cannot occur. If the amount of training continues to exceed the rest period, the individual's performance will plateau and decline. If Jennifer continues to neglect the rest time her body needs she will in deed get weaker and my experience injuries.

Other physical and psychological stressors can compound the rate at which a person may experience overtraining.

* Jet Leg
* Ongoing Illness
* Overwork
* Menstruation
* Poor Nutrition

Bodybuilders and other dieters who exercise intensely while limiting their food intake often find themselves overtraining.

Though you may be focused and feeling that you need to maintain the degree at which you are training, depending on your circumstance I urge you to consider applying one or more of these solutions. Your gains will flourish, and your family and friends will be relieved and thankful.

Solutions

1. Taking a break from training to allow time for recovery. In knowing that you may be doing more harm then good at the gym, set aside today and tomorrow a break. Some people allow one week away from fitness to revive their bodies and mind, and then when they return to training, they have more focus and are enjoying themselves again.

2. Reducing the volume and/or the intensity of the training. If you always do five sets for each exercise, why not do just two or three, and lower the weight and focused solely on form. Strengthen your mind and muscle connection by tuning into the exercise at hand.

3. Deep-tissue or sports massage of the affected muscles. A skillfully applied massage, is the most effective therapy for releasing muscle tension and restoring balance to the musculo-skeletal system. Received regularly massages may help athletes prevent injuries, which might otherwise be caused by overuse. A constant build-up of tension in the muscles from regular activity may lead to stresses on joints, ligaments, tendons, as well as the muscles themselves.

4. Self-massage of the affected muscles. Self-massage, with either with your hands or a system such as the Yamunatm Body Rolling (BR) system featuring a specially designed 7" ball will help with pain relief, and can be targeted to hamstrings, calves, knees, quads, shoulder and back; any muscle or joint. People who are stiff and inflexible, and have, or are prone to injury will benefit from BR as it elongates and massages muscles and opens and flexes joints.

5. Temperature contrast therapy. (Ice baths, hot & cold showers etc). This uses the body's reaction to hot and cold stimuli. The nerves carry impulses felt at the skin deeper into the body, where they can stimulate the immune system, improve circulation and digestion, influence the production of stress hormones, encourage blood flow, and lessening pain sensitivity.

6. Ensuring calorie intake matches (or possibly exceeds) expenditure. When over training, the body may be depleted in various nutrients. To assist in the process of recovery, it's important to ensure that a diet high in carbohydrates, lean proteins and healthy fats such as omega 3 oils is met. Carbohydrates will provide the brain with fuel, the oils help relieve depression and proteins will rebuild over trained muscles.

7. Addressing vitamin deficiencies with nutritional supplements. It is essential to get vitamins from food however when overtraining is a concern, supplementation is beneficial. Supplements should be taken in addition to meals and with meals for their essential and proper absorption.

Common vitamin deficiencies include: Vitamin A (Beta-Carotene), Vitamin B Complex, Vitamin B12, Vitamin C, Vitamin D, Vitamin E, Vitamin K, and Folic Acid.

Common Mineral Deficiencies include: Calcium*, Chromium (GTF), Copper, Iodine, Iron, Magnesium*, Phosphorus*, Potassium*, Sodium*, Sulfur, and Zinc. * One of the essentials in maintaining electrolyte balance.

8. Splitting the training program so that different sets of muscles are worked on different days. Once you have rested enough for your body to recover from overtraining, be smart and plan your training split ahead of time. This will help to prevent over training from occurring again. Allow at least 4 days between training a certain body part again, and always have at least one day of rest from training each week.

Training towards a goal can be very rewarding, and when seeing the results form, it's hard to believe that one may ever go back to their old habits. Allow yourself to take a break from time to time and listen to your body. It's when we rest that the body has time to recover, rebuild and come back stronger then before!

Weight Loss Tip - Cut Out Liquid Calories

2006-06-26T10:34:00.001-07:00

Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form. A 44 ounce super big gulp of coke contains a whopping 415 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it. By simply switching to diet soda, you can cut a huge amount of excess calories and start losing weight. Although this is a good start, you ideally want to switch to water for your primary liquid source.

Make sure to always check your fruit juices for high amounts of processed sugar. Look on the ingredients list for "high fructose corn syrup" which is another name for sugar and see how high it is on the list. The first ingredients listed usually contain the largest amounts. The majority of fruit juices on the market are nothing more than flavored sugar water. A great alternative is to buy a good juicer and make your own fruit juice. This will provide the highest level of freshness and nutrients when compared to processed versions. Juicing using real fruit provides the natural source of fruit sugar called "fructose".

Remove Unwanted Cellulite From Your Body

2006-06-26T10:34:00.000-07:00

Cellulite - does the word make you cringe? It is estimated that 85-98 percent of post-adolescent women have cellulite. Yes, even skinny women have it! There are many misconceptions out there about cellulite, so I thought I would try to set some things straight.

First, cellulite is not a special or different type of fat. It is plain old fat. Its appearance is what is different. Cellulite is characterized by that dimpled, "cottage-cheese" type look that we so hate. We all have connective tissue that separates fat cells into compartments. The patterns of women's compartments versus men's gives fat a greater chance to bulge, resulting in the dimpling. For this reason, cellulite is much more common in women than in men. It typically strikes people in their 30s, and as we age our skin gets thinner which makes it more noticeable. Common areas for cellulite are the hips, thighs and abdomen, but it can appear anywhere on the body. Factors that influence whether or not you will get cellulite are genetics, activity level and nutritional habits.

So what about all of the products and treatments on the market that are said to reduce cellulite? You should know that there is nothing you can apply to your skin that will cause fat to disappear. It is possible that some creams may tighten the appearance of the skin, but they will not get rid of cellulite. Even liposuction, which removes fat, cannot change the appearance of the fat that remains.

To diminish the appearance of cellulite, follow the basics of healthy living: daily cardio exercise to burn excess fat, strength-training exercises to build muscle, and good nutritional habits. Clean up your diet, and stay well hydrated, as dehydration can make the appearance more pronounced.

Muscle Builder of The Week - Military Press

2006-06-26T10:31:00.000-07:00

If you are looking for exceptional upper torso strength, the Military Press is one exercise you should include in your training sessions. This exercise takes its name from the upright stance many of us encountered while standing in formation serving in the military. This movement is unique in its ability to develop the strength, balance and core stabilization properties of the entire body. Its a great movement for developing overall mass in the shoulders and upper torso!

Exercise Advice:
Stand within a squat rack area and grab a barbell with both hands and rest it on your upper chest across your collar bone. Your feet will be split, with one leg underneath you and the other dropped back behind you slightly for added support. Simply press the barbell up over your head for the desired amount of repetitions and then return to the start position and repeat.

See This Exercise!

Featured Personal Trainer - Eric Su

2006-06-26T10:30:00.001-07:00

Eric is a highly respected authority in the areas of fitness training. For the past 8 years, Eric has been committed to helping individuals and groups of all ages and fitness levels arrive at their goals through a natural, safe, sensible, effective, and efficient process in all areas of their life.

He empowers and encourages his clients to balance and integrate their physical, mental, emotional, and spiritual needs by making wellness-oriented lifestyle choices, and actively participating in their health decisions and healing process.

* Eric is certified by NFPT since 1999.
* CPR certified by the American Red Cross
* Member of Idea since 2002
* Insured by Fitness and Wellness Inc.

SERVICES:

* Functional fitness training
* Fitness evaluations
* Cardio boxing
* Yoga and Pilates
* Fitness Program Design

8 Key Exercise Components To Follow

2006-06-26T10:30:00.000-07:00

Many people have joined the fitness frenzy which I call necessity. With awareness higher than ever on health, wellness and overall lifestyle change many individuals are taking advantage of the overwhelming choices that exist to get you fit, but are these individuals properly armed to make their exercise experience a safe and effective one?

Besides the actual training, the demand of proper form and technique, the required knowledge of variables such as sets, reps, and weight percentage there is more. The subconscious details such as proper hydration, pre and post workout fueling, warm up, cool down and things like that are all going to affect your training plus how you feel during and after your training.

Some people never realize why their sessions are less than enjoyable, and find themselves forcing into the gym to get that training in yet possibly resulting in injury or mild discomfort from hunger or lack of energy, just to name a couple of examples. These small details can make or break your exercise experience. Injury can put you out for months!

1) Proper hydration is the number one rule normally broken. We are all told how we should get a minimum of 8 glasses of water per day, but no one ever notices the word "minimum" which is the key. In reality 2 to 4 liters is best, and if you are a caffeine drinker, pop drinker or intake sugars through fruits or fruit juices then you should go for the high end water intake. We need water just to function properly, but once you factor in the digestion, activity (loss of fluid through sweat) and excretion you need much more than 8 glasses and are selling yourself short by far! First tip is to eat your fruit not drink it, just stick with water for fluid, and if you can't drop caffeine or pop then cut it down as much as possible, you will notice a marked difference in your daily life let alone the training part of it. Once you are thirsty you are dehydrated and it's already too far, your urine should not be dark yellow or smell since that is another sign of lack of hydration. Imagine how this affects your exercise?

2) Pre and post exercise fueling also confusing? If you train early in the morning and are looking to burn fat you can eat after your training, and one of the prime choices of athletes is oatmeal, although there are other alternate grain cereals that are great, but for those avoiding milk, oatmeal is the way to go since it is lowest in fat and simple to prepare. Eating right before you train for most is not a comfortable feeling and can cause some stomach discomfort, so for the most part you should give up to an hour to let the food settle, but walking is a great way to settle food and is a very passive activity as well as a good warm up before you work out. If you are not looking to burn any fat then you need to fuel in order to train. Aside from the many carbohydrate drinks, energy bars and shakes available, you can always go with something as simple as a handful of trail mix and a banana. After your workout is an even better time to replenish your carbohydrate stores with the above mentioned shakes, bars or some replenishing electrolyte drinks. You should also get some protein in after training, low fat choices are best. One suggestion is a blended mixture of protein powder, a banana pre frozen, a teaspoon of light peanut butter or sprinkle of cocoa with some milk or yogurt (soy milk or soy yogurt is even better). If you stick to whole foods you can't go wrong.

3) Warming up is one of the most commonly left out practices in exercise and weight training. Light cardio is the easiest way to fit in your warm up before you begin to train, but there are so many other choices such as doing abdominals first, or using common movements such as skipping rope, jumping jacks, and on the spot jogging. The reason warm ups are such an important factor is to prevent injury to the cold rested muscles and to prepare the cardiovascular system for the increase in movement by getting the heart pumping and blood circulating thus warming up the muscles and joints in preparation for the exercise to come. Your warm up should be no less than 5 minutes or as long as it takes to get a light sweat on the forehead or brow.

4) Cool-downs are just as essential as warm ups, again to avoid injury and bring down the heart rate safely avoiding possible light headedness or fainting. The most popular form of cool down is light cycling followed by stretching which is also not done religiously but should be. Taking a minimum of 10 minutes for a cool down is your safest choice. Stretching should never be skipped especially to avoid post work out fatigue in the muscle since stretching helps promote circulation and removal of lactic acid build up which is a normal occurrence (waste product which is the result of the energy used to by the muscle).

5) Lose the pride. Here is a mistake we all make. We are unsure of an exercise or see someone doing an exercise we have never tried or been taught and wish to try it. The answer here which you have all probably guessed correctly is to ask. Research exercises before jumping into it. Most of us don't because we are ashamed that we don't already know how to do it, which is so silly, or we are afraid and intimidated to ask. Get over it, the only person you will hurt is yourself if you do it wrong, so rather than fear some harmless pride swallowing you should fear the pain of injury and the blow your ego will take when everyone sees you hurt yourself! I, as most trainers, am always available for answering just these types of questions so use my expertise rather than injury yourself.

6) Adjust your equipment. Don't assume you will fit the machines as well as the last guy. There are adjustable settings for seat height, incline and decline. The pectoral deck usually has adjustments to bring the pads further forward if you have tight shoulders. The knee pads adjust on the lat pull machine. The height of the thigh support on the hyper extension is adjustable, so make use of these options, and if you are not sure then consult the weight room instructor, after all you pay to use the facility and for a minimum of at least these simple equipment questions.

7) Rest. Adequate rest can vary from person to person but you can still train 6 days per week and rest the muscles used for up to 48 hours. Training 2 days on and 1 day off is the most common combination in my experience of personal training. How ever you plan your session out make sure you utilize proper rest between the days that the muscles are trained and between the sets of the exercise. Rest between exercises is also suggested in larger bouts than the rest between sets. Even circuit training which is a number of exercises (on average 8) done non-stop (1 set of each exercise consecutively) still needs a rest period after each large bout. Without proper rest the result could be overtraining, muscle loss, injury, and fatigue in exaggerated form.

8) Use spotting for your more intense training. There is no use in attempting overload at the border of failure without a proper spotter. If you are an experienced weight lifter with a couple years of training under your belt and are looking to start some training that requires heavier loads then you must ask someone to spot you. Ask a friend to come along who has some experience in training or make an appointment with a trainer, you can't lose. There is nothing wrong with higher intensity training, but you can pretty much count on hurting yourself if you try any of this lifting alone without a wary spotter watching your form and ready to help with the lift or even take over. You should only overload to a weight you know you won't drop.

These are just some of the most basic tips that will make your exercise sessions productive. Results are the product of a well thought out plan that is executed successfully. Apply these 8 key components to your program and feel the improvement within weeks. Exercise will be a part of your lifestyle just as is eating so you may as well do it effectively to your advantage.

Weight Loss Tip - Escape Emotional Eating

2006-06-26T10:28:00.000-07:00

Emotional eating is a serious issue when it comes to following a weight loss plan. You need to honestly ask yourself if you use food to deal with feelings of anger, frustration, fear, stress, loneliness, conflict, depression or disappointment. Many people find comfort with their favorite foods and consume large amounts in response to feeling instead of hunger. Experts estimate that 75% of overeating is caused by feelings. This means that most of us are guilty of using food to cope with emotions. The best way to deal with emotional eating issues is to keep a food journal. Write down everything you eat and how you feel during each meal. By documenting your food, thoughts and emotions, you will gather extremely helpful information to assist you in resolving these issues. You may also need to consult with a doctor for a physical exam to assess whether there is a hormonal or physiological basis for your compulsive and emotional eating patterns.

Muscle Builder of The Week - Bench Press

2006-06-26T10:26:00.000-07:00

The bench press has been considered one of the “core” weight lifting exercises for many years. The reason for this is simple: this exercise is extremely effective in strengthening the prime movers of the upper extremity. The muscles strengthened are the triceps, anterior and middle deltoids, pectoralis major and minor, and wrist flexors (grip). Also, the rotator cuff and biceps work as shoulder stabilizers and are slightly strengthened with the bench press.

Exercise Advice:
Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a grip slightly beyond shoulder width apart. Lift the barbell off of the rack and slowly lower it to about 3 inches above your chest and then press the bar back to the start position. DO NOT TOUCH THE BAR TO YOUR CHEST (this causes unneeded stress on your shoulder joints and takes the tension away from your pec muscles, which are what we want to be doing the work!). Be sure that when you are lowering the bar that you do so in a slow and controlled fashion. Conversely, when you press the bar upward, you want to do so in an explosive fashion. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!

See This Exercise!

Featured Dietitian - Janet Simpson

2006-06-26T10:01:00.000-07:00

I am a Clinical Dietitian at University of Michigan Hospitals, an educator at the Eastern Michigan University, and most importantly, a devoted Daughter, Wife, Mom, Gramma and Dream Achiever Coach!

I love "Wellness": Our Body, Mind and Spirit connected. While it is true that "we are what we eat", it is also true that there are many non-dietary requirements for a wholly nourished life. My coach training helps me work with clients, patients, students and people, (like you), who want to live the life they were MEANT to live... A focus that inspired my title of "Dream Achiever Coach". Achieve your dream of living a Nourished Life.

Through "Nourish Your Life" I help people feed their bodies, minds and spirits and LIVE life as the great, exciting adventure that it is!

I married my childhood sweetheart, Chuck, when I was 21. Our family grew rapidly, with 3 children arriving in the course of 4 years. A stay-at-home Mom, I was active in community, church and volunteer work. I enjoyed preparing meals for church functions, shut-ins and social gatherings, which led me to begin a small catering business.

Life took an unexpected turn when a car accident/miracle changed everything. Click this link to read my story: "Junkyard Janet".

My lengthy recovery period gave me time to re-evaluate my life, review my achievements, my dreams and appreciate being alive! I truly understood that God had a greater purpose for my life.

While my children were at home, I took a few college classes and found that I loved education. After they grew up, and I was able to devote more time to studying, we all went to college together!

My first degree was in Mental Health/Social Work. It was an excellent education and it taught me that social work was "not for me".

I had always dreamed of being a Registered Dietitian but was afraid of the chemistry aspect. After (barely) surviving my first chemistry class, I gained the confidence I needed to continue and complete my BS in Dietetics and my MS in Human Nutrition.

I am an enthusiastic advocate of finding adventures and living them! Although I am not particularly athletic, I recently went to Honolulu to walk a fund-raising marathon ~ an experience I did not want to miss! I trained and participated and shared this most wonderful experience with a dietitian friend, Judy, and my husband, (who didn't train for the event and learned why he should have!).

I love to work with people who are "up" for big adventures; ready to "go for" positive changes in their lives or the way they live them.

If you want to live your life wholly, and change your "I wish I had's" to "Wow! I did's", I am the perfect coach for you! I'll help you live the life of your dreams! Don't be just a day-dreamer - be a Dream Achiever!

SERVICES:

About Nourish Your Life™ Coaching

Getting Started
We begin by assessing where you are now, looking at where you want to be and when you want to get there. (It's imperative that my coaching style fits your needs. Our initial session enables us to see if we "connect well".) Next, we'll put these elements together to create a strategy that will empower you to attain your goals.

The Process
We meet once a week, by phone or in person. (Some people will ask to take on assignments in between sessions, to accelerate their progress.) You may want to chart your progress by completing assessments and coaching forms on a regular basis.

The Outcome
As you achieve your original goals, you may uncover new dreams to pursue. You may choose to continue to work with me on these, or you might choose to plateau in your new place for a while, and use my coaching skills to help you on an "as needed" basis.

Joe Lost 112 Pounds - Success Story!

2006-06-26T09:43:00.000-07:00

Joe was able to lose a total of 112 pounds and went from a size 46 waist, all the way down to a size 32! He feels attractive again, has more confidence and is actually able to do physical activities (like walking up stairs) without being out of breath. He feels more alive and better about himself and his future.

First Name: Joe
Age: 26
Family status: Married
Occupation: Desktop Support
Hometown: Wappingers Falls, New York
Pounds or inches lost: I lost a total of 112 pounds! I went from a size 46 waist down to a size 32.

Joe's Weight Loss Questions & Answers!

When did you become unhappy with your weight?

Around December of 2004.

What made you decide to lose weight?

The TV show "The Biggest Loser", my wife's concerns about my weight and breathing, and the movie "Super Size Me".

What were the most important changes you made to lose weight?

I started going to the gym (a lot), and completely changing my diet.

What was most challenging about losing weight?

The most challenging thing was to continue going to the gym after I didn't see much of a change within the first few weeks.

How long did it take you to start to see results?

About 2 months.

How long did it take for you to reach your current weight?

One year.

How long have you maintained your weight loss and how do you do it?

4 months.

How has your life changed now that you've lost weight?

I feel attractive again, I have more confidence, and I am actually able to do physical activities (like walking up stairs) without being out of breath. I also feel more alive and better about myself and my future.

How did ShapeFit.com help you reach your weight loss goals?

ShapeFit has made it possible for me to live again. I can now do things I had to stop doing a long time ago. My wife told me one night that she was worried about the way I was breathing while laying on my back. I guess that due to my weight, I was starting to suffocate myself into an early grave. Do to hard work, changing the way I eat and ShapeFit I went from a 302 pound monster down to my current weight which is 192 pounds. I have lost 14 pant sizes and feel great. I recommend this website to anyone that is trying to loose weight. This site is great, it shows you the proper way to eat and helps you in choosing what exercise plan is right for you. It not only explains each exercise it shows them to you. I thank ShapeFit for helping me become who I am today. I can now look in the mirror and see a person again. I feel re-energized.

ShapeFit taught me how to eat right and exercise correctly. The most helpful thing about ShapeFit is the weight lifting guides. I think it is great how ShapeFit shows the correct exercise motion though animated GIF's.

Joe's Weight Loss Tips!

Weight loss tip #1:

Always be snacking on veggies.

Weight loss tip #2:

Eat about 4 to 5 small healthy meals a day.

Weight loss tip #3:

Exercise, Exercise, Exercise, oh and Exercise.

Weight loss tip #4:

Weight lift, this will raise your metabolism while resting.

Weight loss tip #5:

Cheat every now and then, like 2 to 3 times a month.

Joe's Weight Loss Eating Plan!

Breakfast:

On weight lifting days I have muscle milk, non weight lifting days usually oat meal and coffee.

Lunch:

Veggies, lean meat and a little carbs such as noodles or rice.

Dinner:

Lean meat, a lot of vegetables and maybe a baked potato or rice.

Snacks or Mini Meals:

Rice cakes or vegetables.

Joe's Weight Loss Workouts!

Weight Training:

5 times a week broken down into 2-3 muscle groups a day. Mon: Chest and Biceps, Tue: neck and shoulders, Wen: back and abs, Thu: chest and biceps, Fri: neck, shoulders, abs.

Cardiovascular:

6 times a week for an hour. I usually do the stairmaster for 30 min and then cross country trainer for about 30 min.

Try Different Forms of Exercise

2006-02-04T20:28:00.000-08:00

If you have always used free weights, then switch it up and try training with machines like "Hammer Strength" or "Nautilus". These are excellent weight resistance machines and they will really work your muscles from different angles and different intensities. You should always strive to find new and exciting ways to workout your body. Try doing all body-weight movements, which are a really great way to build quality strength. The military uses mainly body-weight movements during their training. These include situps and pullups. The three main body-weight movements will really give you a great overall body workout!

You can also choose from many different forms of training such as using workout bands. If you're just starting out, these are an excellent way to learn the basic movements and get the true "feel" to each exercise. Exercise bands allow you to get a full body workout with the convenience of only needing a very limited amount of space. You can review some exercises using workout bands below:

Portable Workouts With Elastic Exercise Bands

These portable exercises are great for anyone who wants to workout at home or anyone who travels frequently. Using an exercise band, you can get a great workout in your hotel room, living room or anywhere else.

Stay Focused When Training

2006-02-03T08:20:00.000-08:00

When you decide to exercise, try to really stick to your training routine and don't get sidetracked by too much socializing. When you socialize with friends, your mind usually starts to wander off and you really start to lose focus on your main objective, which is to train hard and get out of there. You can always meet up with your friends after your workout and catch up on old times.

A great way to focus and keep your training session upbeat and exciting, is to invest in a mp3 player and load your favorite music on it. Jam out with some cool upbeat techno, hip-hop or some hard rock to get your energy levels up and get you excited during your workout. You will also notice when having your headphones on, you will limit the amount of people who tend to come up and want to chat. If you see friends in the gym, say a quick hello and get to work.

If you notice your friends nagging on you every couple of minutes during your workout, just simply tell them you need to finish your workout and ask them if you can meet up after training for a post workout meal at your favorite local restaurant. You will feel so much better knowing you focused 100% of your energy into your training. You will be energized and ready to recuperate from a great training session.

Record Your Meals To Lose Weight

2006-02-01T07:54:00.000-08:00

Are you one of the many people who feel frustrated because you think you eat well and exercise regularly, but you just can't seem to lose weight? If so, a food journal is a great tool to help you reach your weight loss goals. It will help to determine any patterns in your eating habits, it will force you to be accountable for what you eat, and it will help you to see where you are consuming your "hidden" calories.

The first thing I always tell people when they start to keep a food journal is to write down EVERY bite they put in their mouths. When most people think back over their day and what they had to eat, they go straight to their meals. It's amazing, though, how all of those calories you consume in between meals add up. You might think that one little piece of chocolate doesn't count, so you don't need to write it down, but that one little piece of chocolate every afternoon can add up to quite a few calories over the course of a week. Many mothers of young children tend to finish what their kids leave on their plates, but a chicken nugget here and three bites of macaroni and cheese there really add up! Be sure to write it down right after you eat so you don't forget.

It's also important to be very specific when recording what you eat. For example, don't just write "turkey sandwich" for lunch. Instead, write down "4 ounces turkey breast and 1 slice Swiss cheese on whole wheat, with mustard, tomato and lettuce." The mayonnaise on your sandwich, butter on your baked potato, and creamer in your coffee may be contributing empty calories and fat to your diet that are easy to cut. And speaking of that coffee, don't forget to write down what you drink. Your mid-morning mocha latte or your glass of wine with dinner contain calories, too!

Another thing to include in your food journal is the time you eat each meal or snack. Then, when you look back over your notes you can determine if you have any "trouble times." If you tend to eat junk every day around 4:00, then you might want to start having a healthy snack each day before that time, before you get too hungry and grab whatever is in sight. Or, if you see that you get the munchies every night while watching TV, you are probably eating out of boredom. When you know that is a problem for you, it's easier to distract yourself.

Keeping a food journal can make you accountable for what you eat. I know that I am much less likely to have a big piece of cheesecake if I know I have to write it down! It will also make it much easier for you to determine what your eating patterns are and where you can cut calories that will make all the difference in your weight loss!

Download FREE Diet Journals today:

FREE Diet Journals

"Get Into Shape. Stay Fit."

Read Food Labels To Lose Weight

2006-01-31T10:36:00.000-08:00

I was at the grocery store the other day, doing my weekly shopping and reading food labels like I always do, when and acquaintance came up and said, "Why are you reading labels? You can eat anything you want with all of that exercise you do!" I have to say that this is probably one of the biggest misconceptions that people have.

I talk to many people who are frustrated because they are working out and not losing weight, or not seeing the results they want. The first question I always ask them is, "Have you changed your eating habits?" The answer is usually no. I have to tell you that it takes both exercise and healthy eating habits to lose weight and shape up.

Consider this - to lose one pound, you must create a 3500 calorie deficit. That means you have to burn off 3500 MORE calories than you consume just to lose one pound. How many times have you said to yourself, "I worked out today, I can have that piece of cake, candy bar, etc"? Instead of rewarding yourself with food for working out, use it as motivation to eat better. Say to yourself, "I worked out really hard today. I don't want to blow it by eating this cake, candy bar, etc." Remember that everything you eat adds up!

Some helpful tips:

1. Read food labels!!! Know what a serving size is and how many calories it contains.

2. Educate yourself on the nutrition contents of the foods you eat.

3. Be smart about portion sizes.

4. Don't reward yourself for working out with food. Find other ways to reward yourself for meeting your short-term goals.

5. If you really want something that you know you shouldn't have, allow yourself a SMALL portion. Take one bite and throw the rest away. (I know this sounds hard, but you can do it!)

Remember - exercise is NOT a license to eat anything you want! Combine your workouts with a healthy, balanced diet and you will see the results of your hard work much faster.

Optimize Your Diet For Growth

2006-01-26T10:40:00.000-08:00

The best weight training and cardio workouts will do very little if your diet is off. Make sure you have your diet optimized to build quality lean muscle, have the energy to power you through those tough workouts and drop that excess body fat. Try to get at least 25-30 grams of protein at each meal and consume small meals every 3 hours throughout the day for maximum results!

Try to focus on lean protein sources (chicken breast, turkey breast, egg whites) whole wheat starchy carbs (whole wheat pasta, brown rice, whole wheat bread) and lean fibrous carbs (broccoli, mushrooms, squash, zucchini). A quick daily menu could consist of:

8am:
1 chicken breast (8 ounce), 1 cup of steamed brown rice, 1 small salad with balsamic vinaigrette dressing

11am:
turkey sandwich with whole wheat bread (8 ounces of lean turkey breast, lettuce, tomato, mustard) (NO cheese or mayo).

2pm:
8 ounces of top round steak, 1 cup of broccoli, 1 cup of non-fat cottage cheese

5pm:
egg white omelet (8 egg whites, mushrooms), 2 pieces of whole wheat toast (NO butter)

8pm:
8 ounces of fish (salmon, catfish, trout, halibut, etc.), 2 cups steamed zucchini, 1 small salad with balsamic vinaigrette dressing

Eat several, small and nutritious meals throughout the day. You will gain several benefits from eating several small meals throughout the day. Your body's metabolism will be revved up throughout the day. You will also have something in your stomach every few hours and be grazing all day long. This is important because you will not feel deprived like someone who eats 1 meal in the morning and then waits until dinner time to eat again, which usually tends to create a mini-binge since the person is extremely hungry. Try to eat a small and nutritious meal every 3 hours and you will reap the rewards!

You can take a FREE Diet Analysis of your current nutritional plan here:

FREE Diet Analysis

"Get Into Shape. Stay Fit."

Monitor Your Body Fat Levels

2006-01-25T06:07:00.000-08:00

A very important aspect in really finding out if you're on the right track or not, is to monitor your body fat levels. Go to your local sports store and buy some body fat calipers to test your fat levels. Record these levels along with your body weight each week and start to monitor these changes. You want to make sure you're building quality muscle mass and burning that extra body fat.

By monitoring the changes of your lean body weight, you will be able to tell whether or not you are replacing adipose tissue (fat) with hard earned muscle. Lean body weight (muscle) can be found by subtracting your body weight with your body fat weight. You body fat weight is calculated by multiplying your weight with your body fat percentage.

Tips on measuring your body fat levels:

1. Take all measurements on the right side of your body.

2. Carefully identify and recall your measuring site for accuracy.

3. Take the measurement when skin is dry and lotion-free.

4. Do not measure immediately after exercise due to shifts in body fluid.

There are three main sites for measuring your body fat for males:

1. Chest - Fold is taken 1/2 the distance between the anterior auxiliary line and nipple.

2. Abdominal - Fold is taken vertical 2 cm lateral to the umbilicus.

3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to left foot.

There are three main sites for measuring your body fat for females:

1. Triceps - Fold is taken midway between the shoulder and elbow joint, on the center of the back of the arm.

2. Waist - Fold is taken diagonally above the iliac crest along the anterior auxiliary line.

3. Thigh - Fold is lifted on anterior aspect of thigh midway between inguinal crease and proximal border of patella. Body weight is shifted to the left foot.

By keeping tabs on your body fat levels, you can make sure you're losing fat and building muscle!

Workout Windows of Opportunity

2006-01-24T20:12:00.000-08:00

You have two main windows of opportunity when you're training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.

Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

Rest & Recover For Muscle Growth

2006-01-23T08:56:00.000-08:00

One of the best pieces of exercise advice is to make sure you know that your muscles grow when your resting not training. That's right, you don't actually get bigger and stronger when you're in the gym. It's what you do after your workout that's the real key to muscle growth. If you don't let your muscles recover correctly, you're body will become over trained and it will be in a state of constent "catch up". This is far from the ideal state that you want your body in. What you want is to truly prime your body for your next workout and give it enough rest and recuperation to fully optimize your training.

The worst thing you can do is over train your body. This will lead to muscle atrophy (breaking down muscle) and you may experience the flu because of this. When you train, make sure to limit your resistance training sessions to 45 minutes max. Your body's testosterone levels start decreasing after about 45 minutes, so anytime after this length and you're really just wasting your time. Focus on hitting it with a high level of intensity for 45 minutes and get out of there. Take care of business and start your recuperation. When you get back from your workout, you might also try sitting in a jacuzzi or sauna to really relax and let your muscles recover. Rest is extremely important when training hard, so make sure to take the time to recover and grow from your training sessions.

Counting Calories For Weight Loss

2006-01-22T20:37:00.000-08:00

It is not recommended to lose more than 1 pound per week for healthily weight loss. The reason for this has do to with the issues which quick and drastic weight loss can have on your body's metabolism and muscle mass. When you lose a lot of weight quickly, you really need to strictly monitor where this weight is coming from. Is it water weight, body fat or muscle mass? The majority of the time, it unfortunately comes from lean muscle mass and this is exactly what will cause serious issues with your metabolism. Muscle is your body's most potent and active tissue for burning calories and body fat. Its basically your body's "furnace" which you want to always keep burning hot. When someone loses a lot of weight, which usually comes from crash dieting or some other unhealthy way of dropping the weight, the body's lean muscle mass is cannibalized and you lose some of your biggest "power" tissue for keeping a lean body.

The worst thing is when the person finally decides to get off the diet and start eating again. Their calories go back up, but since their BMR (basal metabolic rate) is lowered and they have lost muscle mass, the end result is they pack on the body fat very quickly! Ever heard of the term "yo-yo" dieting. This is the reason why tons of people have issues and hard times with their weight loss plans.

Try and focus on creating a max 500 calorie deficit per day which equates out to an overall 3,500 calories per week (1 pound of body fat). Create this overall 500 calorie deficit through a 250 calorie drop in your diet and another 250 burned with an exercise routine. This is the healthiest way to lose body fat while keeping your muscle mass and having your body run at an optimal level. It will also provide you with a much better plan to permanently keep the weight off forever!

Our FREE Weight Loss Analysis will assist anyone looking to safely lose body fat while maintaining lean muscle mass:

FREE Weight Loss Analysis

"Get Into Shape. Stay Fit."

Exercise Journals For Results

2006-01-20T06:07:00.000-08:00

Always make sure to keep a detailed training journal. By keeping a journal of your training sessions, you will have a detailed log of your every exercise you perform along with reps, sets and how much weight you lifted. It's also great to document how you felt before, during and after your training session along with any food/supplements you took before and after you trained. By keeping an exercise journal, you will have access to a wealth of information and be able to detect specific areas in your current training routine which can be changed or improved upon.

One of the biggest mistakes most people make is to continue on with a training routine that simply does not work well for them. As the old saying goes, "Insanity is doing the same thing over and over again, and expecting different results". Don't let exercise insanity set in. Make sure to always switch up your training routines and document each one of them into your exercise journal. When you look back on your training journal, you will see specific patterns where you are succeeding and also where you're falling short. One of the most important pieces of exercise advice is to figure not only "what to do", but more importantly "what not to do". When you know the areas to avoid, your progress will skyrocket!

You can download our FREE exercise journals here:

FREE Exercise Journals

"Get Into Shape. Stay Fit."

Have a Detailed Exercise Plan

2006-01-19T05:41:00.000-08:00

You would never build a house without a site plan, would you? You would never just pick up a hammer, some nails and start pounding away hoping your dream home will be built perfectly. Just like building a house, when you build your body up, you need a plan to adhere to and follow.

Don't just wander in and pick out the first five exercises you see. Have a detailed plan of action and know which body part you will be training, which exercises you will be using and a specific repetition and set range you will be using. When you have a good exercise plan, you will know exactly what you need to do and your training session will have a smooth flow with no wasted time looking for exercises to perform.

You should know every aspect of your training session before walking into the gym. Will you warm up for 10 minutes before starting your weight training exercises? Will you cool down after your session and spend time stretching your muscles for flexibility? Focus on how your training routine will go from start to finish and this will lead to maximum use of your gym time. The best way is to find specific exercises you want to perform and either write them down or print them out for you to follow as a roadmap during your training session.

You can choose specific exercises from our extensive exercise database here:

Weight Training Exercises Database

We also have a database of workout routines which will take the guesswork out of getting into shape! Choose from hundreds of different workout routines below:

Workout Routines Database

"Get Into Shape. Stay Fit."

Exercises To Tone Up Your Butt

2006-01-17T07:32:00.000-08:00

A question I am frequently asked by females is, "What is the best exercise I can do for my butt?" In my opinion, there is nothing better you can do for your butt than lunges. They target your glutes, hamstrings and quads, and can easily be modified for beginners to advanced exercisers.

If lunges are new for you, begin with a reverse lunge. Start with your feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Now repeat with the other leg. Perform 12 repetitions per leg, and work up to 3 sets per workout. Feel free to hold on to something sturdy for support if you need to at first. Then, as you get stronger and more stable, you can do these lunges without the extra support. Try adding dumbbells at your side or a barbell across your shoulders for an increased challenge.

As you get stronger and want more of a challenge, you can progress to a walking lunge. These require more stability, strength and balance than reverse lunges. Start with your feet together. Place your hands on your hips or by your sides if you are holding dumbbells. Step forward with a large step and bend both knees. Your front shin should remain a straight line with your ankle. Your back knee should almost touch the floor. As you are pushing up and at the top of your lunge, lunge forward with the other leg, repeating the same movement. Continue with this sequence, alternating from one leg to the other until you have finished 12 reps per leg.

Here is a list of exercises to tighten, tone and sculpt the butt:

Butt Tightening & Toning Exercises

Some tips to keep in mind:

1. Perform each rep with complete control.
2. Keep a straight back, do not arch!
3. Keep your head and chest up.
4. Never let the knee of your front leg go past your toes.
5. Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

Eating On The Run For Weight Loss

2006-01-16T08:10:00.000-08:00

"I'm too busy!"
"I'm always on the run."
"I never leave my desk during the day."

Sound familiar? These are the most common excuses I hear for why people don't eat a healthy, balanced diet. Too many people resort to fast food and junk because they don't think they have any other options. But with a little planning and preparation time, it is possible to eat well and maintain a busy lifestyle. If you will spend one to two hours one day a week preparing for the week ahead, it really is quite easy.

At the grocery store stock up on healthy snack options such as yogurt, cottage cheese, fresh fruits and vegetables, and nuts. Spend a little time putting these snack foods into individual servings. Grill several chicken breasts or other lean meats to use in salads and sandwiches for the week. Cut up your vegetables so they are ready to go for salads. If all of the prep work is done, it takes no time in the morning to throw together a salad or wrap for lunch. Invest in some disposable food containers, plastic spoons and forks, and disposable cups. If you tend to eat breakfast on the run, or skip breakfast altogether, you can make some oatmeal, put it in a disposable cup, and take it with you.

I carry an insulated cooler in my car all the time. If I am going to be out all day working, I pack it in the morning with all of the food I need for the day. I also keep a protein bar everywhere - my gym bag, my car, just in case I find myself out longer than I expected and get hungry.

If you do find yourself without any options other than fast food, at least try to make the best choices. Here's a hint - skip the fries and order a side salad with low-fat dressing instead! You can find nutrition information on many fast food chains here:

Fast Food Nutrient Details

Make sure to educate yourself so that you can make the right choices. It will take a little effort to prepare some healthy foods for your busy weekdays, but you will be amazed at how easy it really is, and at how much better you will feel!

Here is a recipe for my favorite To-Go lunch:

Grilled Chicken and Black Bean Salsa Wraps

Sprinkle 1 chicken breast with chile powder and grill until done. Slice and serve in a whole wheat tortilla with Black Bean Salsa:

1 can black beans, rinsed and drained
1 tomato, chopped
½ yellow bell pepper, chopped
2 green onions, chopped
¼ cup fresh cilantro
2 T. nonfat plain yogurt
1 tsp. Lime juice
½ tsp. Ground cumin
1 tsp. Chile powder

Mix all ingredients together and refrigerate.

Eat More Often to Lose Weight

2006-01-15T15:20:00.000-08:00

I’m sure you have heard it before, but one of the best ways to control your caloric intake and lose weight is to eat more often throughout the day. Ideally, you should eat 5 to 6 times per day, with 2 ½ to 3 ½ hours between each meal or snack. There are several reasons why this works.

1. Eating more frequently gets your metabolism going and keeps it working at an elevated level continuously throughout the day.

2. It will amp up your energy and keep your insulin level constant.

3. Because you are eating more frequently, you should eat a smaller portion at each meal or snack. Use some common sense here and remember the key word is SMALL! If you are eating your normal portions, this won’t work! This isn’t as hard as it sounds, because you just won’t be as hungry since you just ate 2 or 3 hours ago.

4. Since you are not as hungry, it is much easier to pick a lean and healthy snack. When you let yourself get very hungry, you are much more likely to grab whatever is in sight. This is also when you start to crave all of those things that are so high in fat and calories, and you will probably eat more of it.

5. Even though you will ideally be eating LESS food that you are now, you will feel like you are eating MORE. Your mind and body will equate eating more frequently with more food, and therefore feeling more satisfied.

6. Knowing that you will be eating more often, you should plan ahead for your meals and snacks. This, too, will help to insure that you pick foods that are good for you and fit into a lean and healthy diet.

7. The thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

8. Eating little and often also really helps to control hunger and makes you less likely to binge.
Is it easy to incorporate eating 5 to 6 times per day into your schedule? Not at first! It does take a little extra time and planning. Is it worth it? Absolutely! If you do it sensibly, it will help you to control your fat and calorie intake. The result is reaching and/or maintaining your weight loss goals.

Another great tool is to use a diet journal to track your food intake. Once you start tracking your nutritional intake, you will really start to see every aspect of where your calories are coming from. Here is a free diet journal:

Free Diet Journals

Make sure each small meal has a lean protein source. Shoot for about 1 gram of protein per pound of body weight and divide this number by your total meals throughout the day. Here are a few quick and healthy snacks I incorporate into my daily plan:

Healthy Snack #1: 1 cup of Non-Fat Cottage Cheese & 1 scoop of whey protein powder (chocolate mint). Mix them up in a bowl and you will be amazed how good it tastes!

Healthy Snack #2: 1 cup of all natural rolled oats & 5 egg whites. Mix the oats with a little water and microwave for about 1 minute. Spray a little Pam cooking spray on a pan and cook up the egg whites over medium heat. Finally pour the egg whites into the oatmeal and mix.

Cardio Exercises for Weight Loss

2006-01-13T07:52:00.000-08:00

Everyone is looking for the secret to losing weight. Everyone wants it to be easy. There is no easy way to lose weight, but there is a secret. It may not be what you want to hear, though. The weight loss formula is basically simple: burn more calories than you consume. How do you do that? Commit to Cardio!

Too many people underestimate the importance of cardio in their workout routine. If you truly want to lose weight, you need to be doing a good 45 minute to 1 hour cardio workout 4 to 5 times per week. Less than that will help you to maintain your current weight, but won't help you to shed those pounds. You need to find what you enjoy, make it a priority, and work hard while you're at it!

The first step to making your commitment to cardio is to find what you enjoy. There are so many options to choose from - running, cycling, cardio machines in the gym, and group fitness classes, just to name a few. If you get bored easily, change it up frequently. Find a friend who likes the same type of workout and use the buddy system. If you pick an activity you enjoy, it will be much easier to stick with it.

Make your cardio workout a priority. Quit scheduling your workouts around everything else you have to do, and instead schedule everything else around your workout. Write it in your planner if you need to, but don't let anything interfere. If you make it important in your daily routine, then you will find ways to work in everything else you need to do.

Finally, while you're at it, work hard! Get your heart rate up into the aerobic zone and keep it there for at least 30 minutes.* Always think to yourself, "This is my workout, so make sure I get what I came for. What's the point of working if I'm not working hard? Push it!" Tell yourself these things as you work out, and push yourself!

The benefits of a cardio workout routine go far beyond just losing weight and feeling better. Your heart will be healthier, you can lower your cholesterol and blood pressure, it's a stress reducer, you will feel better about yourself, you will have more energy, the list is endless. So quit making excuses and commit to cardio today!

*To determine your aerobic heart rate training zone, you must first find your maximum heart rate (MHR):

MHR =220-age

Your aerobic training zone is between 70%-80% of your MHR. After 20 minutes in this zone, your body burns fat efficiently and quickly. Below is a list of several popular forms of cardio exercises:

Cardio Exercises for Weight Loss

Shock Your Muscles For Growth

2006-01-12T16:50:00.000-08:00

Always try to "trick" your muscles into growth. You never want to do the same exercises, reps and sets for each and every workout. You always want to shock your muscles into growing and adapting to new stimuli, so make sure to always switch up your training routines, number of sets and reps for each training session. Also, make sure to train at a high level if intensity and really push each set to positive failure (barely getting the last rep up). You should always focus on increasing the weight lifted. If your muscles get used to lifting a specific amount of weight, then they will never want to get stronger or grow. Always try to trick your muscles with different reps/sets and keep your intensity levels up high enough so they always are forced to make changes and grow!

To gain muscle mass use a rep range of 8-12, starting out. Then, once your comfortable switch it up to lower reps like 6-8 range. There is also an "total volume" intensity aspect which takes the overall volume of weight lifted into muscle mass gains. Such as:

10 reps with 225 lbs = 2,250 total training volume

vs.

6 reps with 275 = 1,650 total training volume

The key is to always train to positive failure on every set (after warmup). This way, you will always be taxing your muscles and applying highest level of intensity possible.

Another great way to really shock your muscles is to train with different routines. We have included a huge database of workout routines for you to choose from. Whether you're a beginner, intermediate or advanced individual, we have the workout routines that's just right for you! Choose from hundreds of different routines here:

Workout Routines Database

Top 10 Fitness Tips

2006-01-09T14:06:00.000-08:00

#1. Begin a weight training routine 3 times a week and focus on basic free weight movements such as bench press, squats, barbell curls and triceps push downs. These core exercises will build quality muscle which will burn more calories and give your body a drastic change in composition. You can review our weight training guides here:

Weight Training Exercise Guides

#2. Always try to take every set to positive failure. The old saying is "If you don't take your sets to failure, you'll have failure with your sets." After your initial warm up set, make sure you take tax your muscles to the maximum and make them grow by incorporating high intensity training into your program. If you have a spotter, than free weights are the best but if you train alone, then focus on machines. I prefer Hammer Strength machines for training to positive failure since you can go all out and stay safe.

#3. Always eat a small pre-workout meal consisting of some low glycemic carbs and a quality protein. A good meal is a half cup of rolled oats and a scoop of whey protein. This provides you with a sustained carb source to provide energy through your workout and a quality protein source to support muscle repair and growth.

#4. Always eat a post-workout meal consisting of a high quality protein and a high glycemic carbohydrate. After your workout is the ideal time to spike your insulin levels and re-supply your body with glycogen. A great post-workout meal consists of 2 scoops of high quality whey protein powder (I recommend Optimum Nutrition) and about 35-50 grams of carbs coming from either dextrose or maltodextrin. MRP's like Myoplex or MetRX work great in this situation. Liquid meals are great after your workout because you don't have to deal with the heavy digestion which real foods takes. The goal post workout is to maintain a prompt digestion rate so nutrients can transport swiftly and efficiently to our muscles.

#5. Keep an exercise journal. This way you will be able to record all of your sets, reps and poundages for every exercise. You will have a record to look back on so you can see your overall strength gains and make changes if needed. You can download our exercise journals here:

FREE Exercise Journals

#6. Try to eat at least 5 meals each day and make each meal nutritious and tasty. A good quality protein bar works well for people on the run. Always check the protein and sugar content of the bar you choose. You want at least 25 grams of protein and no more than 5 grams of sugar.

#7. Cut out the weekly fast food! This is crucial for dropping bodyfat and getting into the best shape of your life. I recommend renting the movie "Supersize Me" for an in-depth look at the fast food industry and how dangerous it really is to consume this type of food.

#8. Keep a detailed photo gallery of your progress. Pictures don't lie. Buy an inexpensive digital camera and take pictures of yourself every week in your bikini or swimsuit. Snap 3 pictures ever week including a profile shot, frontal shot and rear shot. Include these with your diet diary and journal so you can see how your body looks each week while you make changes to your diet and exercise program. Remember, sometimes the scale does lie. Even though your scale may read that you have gained 2 pounds over the last 3 weeks, this could very easily be 2 pounds of lean muscle. Lean muscle is an extremely metabolic tissue and the more you have, the more calories you burn even when you're just sitting around! By adding photos of yourself, you will be able to reference your physical appearance from week to week. This basically takes the guess work out of losing weight and is crucial for any permanent weight loss plan.

#9. Keep a diet journal of all the foods you eat and how you feel at each meal. Were you extremely hungry? Were you tempted to grab that amazing looking Krispy Kream donut? Write it down and you will have a wealth of knowledge to look back on. You can download our exercise journals here:

FREE Diet Journals

#10. Stay focused. Know what you want and what you need to sacrifice to get it. The hard work will pay off. A little discipline goes a long way in any exercise/diet program.