How Interval Training Can Help With Losing Body Fat & Weight Loss.

"What is Interval Training?"

Interval Training is defined as high-intensity intermittent exercise.


High Intensity Interval Training without question, is one of the most effective ways to lose body fat and improve your cardiovascular conditioning.  Not only do you stimulate your metabolism to a greater degree, but you burn many more calories than with lower intensity training, which can result in fat loss.


How to Perform High Intensity Interval Training:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can use to take full advantage of the power available to you.

If you enjoy walking you can try this interval work, if you're in good shape, incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Maximal High-Intensity Intervals
Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Here are some examples of a number of different intervals you can use in your training:

Example 1

Steady Pace       Maximal effort
2 min.                  30 sec.
3 min.                   1 min.
3 min.                  45 sec.
2 min.                   1 min.
5 min.                  30 sec.

Example 2

Steady Pace       Maximal effort
2 min.                   30 sec.
3 min.                   45 sec.

4 min.                     1 min..
3 min.                   30 sec.
5 min.                     1 min.

One of my favorite Interval workouts is to jog 4 minutes then sprint all out 30 to 45 seconds and repeat 6 times.. 

Repeat this 6 times for a great workout.

What is Tabata Training? Why it works!

Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and can fit in almost any fitness program. 
There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.
“Tabata” is the name of a particular type of workout program.  Tabata can be completed in 4 minutes.  You can also add into your 30 and 45 minute workouts.

Tabata falls under the category of high intensity training or high intensity interval training.

How did Tabata come about?

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.

He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training. In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.

Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

Here are the results of the tests

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.

Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.

Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds

Tabata type:  40 seconds work hard 20 second rest, 30 seconds work hard 15 second rest, 20 second work hard 10 second rest.  This can be done with any strength exercise, core or cardio....it's awesome!  It's tough!

How to strengthen your core! The 5 Most Effective Abdominal Exercises!

Many of us have heard how important it is to keep your core strong. But how many people really know what core strengthening means? 
Here is an explanation of what the core is and why it is so important to keep strong.

The following are the most important muscles involved in core strengthening:

§  Trans versus Abdominis. This is the deepest of the abdominal muscles and a key stabilizer of your spine.

§ Multifidus. A short muscle that is located on your spine. Its main function is to stabilize your spine.

§ Obliques. These muscles rotate and side-bend your spine.

§ Rectus Abdominis. This is the muscle that is most aesthetically pleasing; otherwise known as the “six-pack” muscle. Its function is to flex or curl the trunk.

§ Erector Spinae. The muscles that run along your spine which help you stand up straight.

If you want to have definition of you ab muscles You need to lose fat. Remember, muscle mass and fat mass are two very different entities. Just because you’re gaining muscles doesn't mean you’re automatically losing all the fat in your body and get a flat stomach as well.

Focus on the form, not the number!

Most individuals hurry though their stomach crunches, not minding their form. They end up straining their necks and eventually injuring their backs. It’s important to note that a stomach toning exercise is the last thing you’d want to rush. First and foremost, you end up wasting valuable time and effort this way. Secondly, it’s very difficult to recover from neck and spine injury. You might just end up losing more muscle mass in this manner.

A good stomach exercise is one that concentrates on the tension on your abdominal muscles, not your shoulders and neck. When you’re trying to pull yourself up, work your abdominal muscles. Never strain your neck and back just to sit upright. You don’t really need to sit up when you’re doing crunches.  You can stop midway, as long as the pressure on your abs is consistent. Make sure that your chin isn't touching your chest, and your back is kept straight.

5 Top Abdominal Exercises

#1 Long Arm Crunch

This exercise targets the upper portion of the rectus abdominis.

*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

* Contract the abs and lift the shoulder blades off the floor.

* Lower and repeat for 12-16 reps.Exercise

#2 Reverse Crunch

*Lie on the floor and place hands on the floor or behind the head.

* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

* Lower and repeat for 12-16 reps.

* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Exercise #3 Full Vertical Crunch

* Lie on your back and extend the legs up towards the ceiling.

* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.

* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

* Lower down and repeat for 12-16 reps.

Exercise #4 Criss Cross

The BicycleThis exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).

* Lie face up on the floor and lace your fingers behind your head.

* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

* Switch sides, bringing the right elbow towards the left knee.

* Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Exercise #5 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

* Lie face down on mat resting on the forearms, palms flat on the floor.

*Push off the floor, raising up onto toes and resting on the elbows.

* Keep your back flat, in a straight line from head to heels.

* Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the abdominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!

It takes a healthy diet, strength training and cardio to remove the layers of fat to show off your abs.

Do YOU drink energy drinks? READ THIS

Do You Know Anyone That Uses Energy Drinks, Caffeine or Other Stimulants to "GET GOING"?

The caffeine that is found in energy drinks is dangerous enough on its own. Not only is caffeine addictive, it acts as both a stimulant and a diuretic. As a stimulant, caffeine can make you have anxiety attacks, heart palpitations, and insomnia.

There are two things that must be kept in mind when we are talking about the side effects of the energy drinks.

Side effects are caused by the combination of the ingredients used for making the drink. The Monster energy drink is also made of a certain combination.

This combination consists of carbohydrates that can cause the body absorption of nutrients and food into the bloodstream to become more difficult. This means that the person drinking too much of the energy drink can encounter gastrointestinal issues.

Second, not only nutrients are harder to be absorbed in the body, but also the fluids. This means that hydration cannot be made at the optimal rate, also causing health problems. This hydration issue must concern especially athletes, whose bodies lose an important quantity of water during training. They should be careful about the intake of this energy drink, especially since it is designed for them.

The Monster energy drink is also rich in sugar. Once in the body, the product brings a lot of sugar, which is transferred into the bloodstream. When the effect of the energy drink wear off and the sugar level in the blood drops, this can be quite visible and the person consuming the product can feel it quite well. Also, some laxative effect can occur.

Other side effects of the Monster energy drink is strongly related to the caffeine it contains.



It Did Me! Just one can of the popular stimulant energy drink
Red Bull can increase your risk of heart attack or stroke.

The effect was seen even in young people. The caffeine-loaded beverage causes blood to become sticky, a pre-cursor to cardiovascular problems such as stroke.

One hour after drinking Red Bull, your blood system becomes abnormal,

as might be expected from a patient with cardiovascular disease.

Red Bull is banned in France,  Norway, Uruguay and Denmark because of health risks. Energy drinks have been popping up all over supermarket and convenience store shelves in recent years, and have overtaken bottled water as the fastest-growing category in the beverage business.

A ten-year study showed that girls who drank soda at age five had diets that were less likely to meet nutritional standards for the duration of the study, which ended at age 15.  Girls who did not drink soda at age five did not meet certain nutritional requirements, but their diets were healthier. 
Read the full report here.

Here is a healthy ENERGY DRINK....only healthy ingredients....you will love the results learn more click here..

Get Healthy, STOP Eating Sugar.

What happens to your body when you eat sugar?

Sugar feeds cancer. Cutting out sugar cuts food supply to the cancer cells.

Soda is a significant contributor to obesity.
Drinking a single can a day of sugary drinks translates to more than a pound of weight gain every month.

Diet soda is just as likely to cause weight gain as regular, or even more -- it may sound counter intuitive, but people who drink diet soft drinks actually don’t lose weight.

Artificial sweeteners induce a whole set of physiologic and hormonal responses that actually make you gain weight.

First the body goes into a "sugar shock" spiking insulin levels and creating a brief energy rush. After the body recovers from the shock, it starts working furiously to recover its internal balance by the raiding of vital nutrients in order to process sugar.

This can lead to our bodies becoming acidic. In other words... sugar can alter our entire blood chemistry research shows that just two teaspoons of sugar can throw off your chemical balance.


Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. What happens when you eat a refined carbohydrate like sugar? Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.

Likewise, the teeth are affected and they lose their components until decay occurs and you lose teeth!

...Refined sugar is void of all nutrients, consequently it causes the body to deplete its own stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues.

How to lose 5 to 10 pounds in less than 14 days.

Follow three simple rules for 14 days, YOU will feel great and lose those unwanted pounds.  Get ready to FEEL amazing!

1. Don't eat white bread, pasta, sugar, white rice, tortilla's and most milk products. 

2. Don't eat anything with the word wheat in the ingredients list. Even if it's whole wheat, absolutely no Wheat Products ZERO, ZIP!  It's only 14 days you can do this.

3.  Only drink water, and herbal teas without sugar or dairy products added. You create a total imbalance in your body when you use these empty calories.
Stop Drinking Soda Pop and unhealthy energy drinks!

You know that soda pop isn't good for you...and yet you still drink it. I understand that plain water gets boring – especially when you're having a party or gathering.

Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:

• Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
• Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
• Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
• Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
• Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving. 

Guilt-Free Strawberry Ice Cream

Here's a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below.
Servings: 4

Here's what you need...

• 20 organic strawberries
• 2 cups non fat Greek yogurt
• optional *1/4 cup Stevia In The Raw*

1. Wash and hull the strawberries. Mix in a blender until smooth.
2. Add yogurt (and Stevia In The Raw, if using) and blend well.
3. Pour into an ice cream maker and run until yogurt is frozen and creamy.

Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein. 

Saying “Sugar is bad for you” is an understatement.

Sugar is considered empty calories because it doesn't have any vitamins and minerals. It is no wonder you feel so sluggish and heavy all the time when this lifeless ingredient is found in so many of the foods you eat.

Sugar is rapidly converted in the blood to fat (triglycerides), which increase obesity, risk of heart disease, and diabetes. Sugar greatly increases the risk of dental decay. It is devoid of vitamins, minerals, or fibre; it is an empty food.

Here's what happens to your body when you eat sugar:  First the body goes into a "sugar shock" spiking insulin levels and creating a brief energy rush. After the body recovers from the shock, it starts working furiously to recover its internal balance by the raiding of vital nutrients in order to process sugar. This can lead to our bodies becoming acidic. In other words... sugar can alter our entire blood chemistry research shows that just two teaspoons of sugar can throw off your chemical balance.



3 things to include in your fitness to Slow Down the Aging Process.

You can't stop yourself from growing old,
but you can keep your body in great shape as you get older!

Studies have now proven that the natural aging process can be slowed and even reversed under the right conditions. 

People between the ages of 30 and 70 with many of the symptoms; conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.  

Our life expectancy in this day and age is much longer.  50 is the new 30, and while you may be eligible for some senior citizen discounts, you don't have to think of this stage of your life as the beginning of the end.

Researchers at Harvard Medical School have finally proven that when you are over the age of 50 you can continue to exercise with great benefits to your health.  In fact, many of the effects of aging can be slowed down through a good exercise program and balanced diet taken in combination.   

1.  Cardiovascular exercises:  take a brisk walk in the park, go swimming, dancing, jogging, recumbent bicycles  and even a few jumping jacks.  Try a fun dance class, Zumba is so popular and burns lots of calories.

2.  Strength exercises:   are an effective way to build muscle mass and maintain your body’s weight. Did you know that there are roughly 300,000 cases of broken hip bones due to elderly people losing their balance and falling over? 


Doing a few balance exercises can help to strengthen those muscles responsible for supporting you body and keeping you mobile.  It’s important that you work with a professional that can help you to put together a strength training program designed for you.

3.       Stretching and flexibility exercises are needed to keep your joints working smoothly and stop them from ceasing up. These particular exercises help to increase the amount of movements that your body can perform. Warming up the muscles and joints should be done before any workout to prevent injury and decrease the amount of pain you feel in your muscles.

I

It’s important along with exercise to have a Healthy Diet.  What you are putting into your body has a great effect on your health.   Many people believe that they don’t need to eat healthy or watch their diet because they don’t need to lose weight. This couldn’t be further from the truth! 

You should put only the best foods in your mouth no matter how much you weigh, what size you wear, or how fit you look.

Gaining muscle fast cannot be achieved if you continue to lift the same weights each workout.

91-year-old bodybuilder Charles Eugster is proof we can continue to be healthy and strong into our 90’s and it doesn’t end there.

At 85 Charles had a crisis. He looked at himself in the mirror, and saw an old man who was overweight, his posture was terrible and there was skin hanging off of him.  Charles said “I looked like a wreck’ Read Charles inspirational story here:

You can read Charles entire story by clicking here.

If you are starting an exercise program, I recommend you consult your doctor first to make sure you are of sound body. This is especially true for seniors who may have weaker bodies. When exercising, start out slow and gradually build up to a long and more intense workout as you gain strength. If you have pre-existing medical conditions, you should definitely make your personal physician aware of you decision to start working out.

"It's never too late to begin"  here's another great article about  Charles Eugster 90-year-old bodybuilder  by Hugh Esling a fitness professional he shares more tips on senior fitness  http://he123.solobis.net/yes-sir-charles-eugster-90-year-old-bodybuilder

Why Starvation DIETS don't work?

3 things are key to good health and longevity:                                     
Exercise, Good Nutrition, and Commitment.
People who are troubled by stubborn weight gain will try almost anything to get rid of the extra pounds: weird diets, teeny-tiny meals, & excessive exercise!

70 % of Americans are over weight!  What you need to know is this
“There is no quick fix”  Starvation diets don't work!  
There are no easy, fast, ”silver bullet” solutions to losing belly fat, regardless of what the infomercials say.  If you’re looking for one way to lose belly fat, you might be disappointed.  Reducing body fat, whether attached to your belly, hips, thighs, or arms is not a one step approach!  The good news is that with a few lifestyle changes, the right mix of exercise, and some good ol’ fashioned consistency, YOU CAN beat the battle of your belly bulge!

• A program built upon seven proven principles of nutrition and fitness to speed up and optimize the metabolism.
• An approach that’s simple and easy, no guesswork: we’ve done all the homework.
• A nutrition plan that promotes eating the right nutrients in the right portions with the right calories so you always feel satisfied.
• An exercise plan developed for every level—whether you’re at home, at the gym or on the road.
• Separate nutrition and exercise plans for men and women.  

Finally achieve the weight you are looking for, the good health you desire, Get Started today we have the solution for you to have your own success story.

• Learn more at our website click here.

No more guessing and no more failure!  Our fitness and nutrition programs will accurately and strategically help you LOSE YOUR BELLY FAT and keep you on task.    No starving or weird drugs, you don't need anymore of that!

Have more energy to work out and feel amazing.

One of the biggest excuses for not working out 

is no energy.......

If you struggle with low energy, to tired to work out you will love Limitless!  All natural energy boost.  Add to your water 15 minutes prior to your work out you will love it!  Just add a comment below and I'll get you more information!

Increase your energy to work out and lose weight!

IGNITE your workouts:  Boost your exercise performance while delivering critical nutrients and oxygen to your muscles, tissues, and organs. Simply mix 1 scoop of Ignite with 6-8 oz of cold water prior to exercise.  

Click here to View a short video with more information about ignite 

Strength train to reach your fitness goals and lose weight!

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!

Strength training is important regardless of your age and becomes even more important after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat.  Walking lunges, squats can be done while watching TV...

Strength training helps you lose weight, improves your health so you can live a longer and more productive life.  Be sure to include strength training exercises in your over-all exercise plan.

Healthy QUICK snacks to help you stay fit...

Broccoli and Almonds

Cut 1 cup Raw broccoli in small pieces

Use a chopper and chop approx 8 raw almonds

Use a healthy balsamic vinegar dressing or just balsamic vinegar to taste..

 Benefits of soaking your almonds before you eat them.  Many of us consume nuts for their healthy fats and their good source of  protein.  They make a great quick snack that can easily be taken with you, making it an ideal snack.  But many of us do not know how to properly prepare nuts so that we can better digest them.  Is it necessary to soak nuts?  The answer to that question is absolutely!

Nuts have phytic acid.  Phytic acid is also found in grains and legumes.  Just as with grains and legumes, soaking nuts is essential for proper digestions.  When eating nuts that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies.  By soaking, you are breaking down the phytic acid so it can be absorbed properly.   Nuts also have high amounts of enzymes inhibitors.  This is another reason why unsoaked nuts are hard to digest.  Soaking nuts neutralizes the enzymes allowing for proper digestion.  (soak at least 7 hours) 

Frozen Smoothie

When you make a smoothie make an extra one and freeze in small containers  they taste great frozen....yummy any time!

Healthy Bran Muffins

Make extra:  You can double the recipe, then freeze them to have a quick snack!

Just put frozen muffin in microwave 20 seconds. Bran Muffins: (I make 4 x recipe

 and freeze)

1 c     whole wheat flour

1/4 c  agave

1/2 tsp liquid stevia (or 12 packets individual powder stevia)

2  TB Flax seed

2 TB Wheat Bran

1 1/2 tsp baking soda

1 t ground cinnamon

1/2 tsp salt

1 1/2 c steal cut oats

1/2 c chopped almonds

(you can also add dried cranberries, or raisins or dates 1/2 c or all 3)

1 c almond milk

1/4 c olive oil

1 t vanilla extract

1 large egg (lightly beaten)

1/3 c boiling water

Olive oil cooking spray

1.  Combine all the dry ingredients whisk together

2.  Combine Almond milk, oil, vanilla, and egg add to the flour mixture, stirring until just moist.  Stir in the boiling water.  Let batter stand 15 minutes.

3.  Preheat oven to 375*

4. Spoon batter into 12 muffin cups coated with the cooking spray.  Bake for 20 minutes or until muffins spring back when touched lightly in the center.

 Remove muffins from pan immediately, place on a wire rack.