Shaun T's Fix Your 5 Problem    
                                 Areas Cheat Sheet
                                                   From DoctorOz.com




Target your problem areas with this 5-week plan from Shaun T, creator of the Insanity Workout. His combinations of foods and exercises are designed to help you shape your butt, thighs, waist and more on a daily basis.

Shaun T, the creator of the Insanity Workout, has created a combination diet-and-workout regimen designed to bust your most common problem areas. Each food and exercise target a specific fat zone on the body. By eating certain foods at certain times of the day, you can maximize their effects.

Get the printable version of this cheat sheet.

To See The Complete Dr Oz Clip With Shaun T Click On Link Below :
http://www.doctoroz.com/videos/shaun-ts-5-week-plan-fix-your-5-problem-areas-pt-1

According to Shaun T, it takes about four weeks for the body to respond to these changes. But with his plan, he’s giving you five weeks to start noticing a difference and giving you some wiggle room for any slip-ups. 

Most importantly, to correctly follow this plan, you should eat most of your food before 3 p.m. A new study found that people who ate 60% of their food before 3 p.m. lost weight faster. The people who ate later lost less weight – and it took more time to lose the weight. They also had lower insulin sensitivity, which is a risk factor for diabetes.

According to Shaun T, you should eat all the foods and meals on this 5-week plan before 3 p.m., with the exception of dinner.

Below, learn why the foods in Shaun T’s plan work well to target specific problem areas. 

Pumpkin to Target Back Fat

Pumpkin has a low glycemic load (as opposed to glycemic index). Glycemic load combines a food’s glycemic index (which refers to the refined quality of carbs) with the quantity of the food available. Because pumpkins have a low level of carbs, it’s great for not only back fat, but fat all over the body. It’s also a great source of vitamins A and C, as well as fiber. You can have pumpkin in soups or in breads made with whole-grain flour.

Low-Fat Ricotta Cheese to Tighten Your Thighs

Ricotta cheese has 337 mg of calcium per half-cup, which is 34% of your recommended daily allowance. Studies show that boosting calcium consumption spurs weight loss in those who are calcium deficient. Calcium has been shown to regulate the way fat cells store, build up and break down fat. When your body is deprived of calcium, it conserves it, prompting the body to produce higher levels of calcitriol, a hormone that triggers increased production of fat cells. In fact, by giving calcium-deficient obese women an extra calcium supplement, British researchers were able to trigger 13 pounds of weight loss.

Microgreens to Slim Your Waist

Multiple studies have connected belly fat to chronic levels of inflammation and cortisol, the stress hormone. However, high doses of vitamin C have been shown to decrease cortisol levels after stressful events.

But why microgreens? These greens provide nutrients at a much high concentration. In fact, they have 4 to 6 times the nutrients than mature leaves of the same plant. Red cabbage microgreens have the highest amount of vitamin C, which is 6 times higher than the amount found in mature red cabbage. Don’t hesitate to add some into your salad during lunch.

Plums to Battle Bat Wings

Like belly fat, arm fat can also be linked to higher levels of inflammation. Therefore, antioxidant-rich foods can help reduce bat wings. One antioxidant-rich food that is know to help is prunes. They’re known for their high content of unique phytonutrients called neochlorogenic acid and chlorogenic acid. These substances have antioxidant properties. Fresh plums will also work.

Freekeh or Quinoa to Get a Better Backside

Both freekeh and quinoa are good sources of fiber, which battle estrogens. Excess estrogens influence gluteofemoral adiposity, or butt fat. This is why teenage girls develop wider hips during puberty. One way to battle fat in this area involves eating more foods rich in insoluble fiber, which interrupts the circulation of estrogens in the body. Freekeh is a Middle-Eastern whole grain. It is actually whole wheat picked before the wheat has fully matured; hence, it’s also called “green wheat.” If freekeh is unavailable where you live, quinoa is a good alternative

To See The Complete Dr Oz Clip With Shaun T Click On Link Below :
http://www.doctoroz.com/videos/shaun-ts-5-week-plan-fix-your-5-problem-areas-pt-1


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       50 Ways to Lose More Fat!
            


Fifty Tips for Positive Results! Many concepts evolve as time goes on. Evolving social ideals can cause a marked shift in definition, and a word or phrase can take on a whole new meaning.  Around here, "losing weight" is not determined by the scale, as it once was. As far as the scale is concerned, think about this: Amputation of a leg, for example, would affect a weight loss, but just because the numbers are dropping doesn't mean you’re going to suddenly look fabulously slender. Losing weight is all about burning body fat— keeping the muscle and burning the fat. By adding or toning muscle and burning fat at the same time— which is exactly what you should be doing— the scale does not necessarily have to move for you to look great, regardless of the number that pops up.

While we're at it, the word "diet" no longer refers to that thing you routinely cheat on with the trendy name. Those days are over. "Diet" refers to the ongoing, consistent delivery of essential nutrients in sufficient amounts for the sole purpose of fueling the body efficiently for muscle development, recovery, movement, and the production of heat for burning fat. This definition accurately depicts what the body needs to run at its optimum level; notice consumption of chocolate is conspicuously missing. 

Unlike robots or livestock, we humans like food. There is an undeniable pleasure garnered from the instant gratification we get from food (especially chocolate); its resonance can sooth anything from a broken nail to a broken heart. So, the truth is, we can't just live on macro-nutrients! There has to be a way for us to have our cake and eat it too. 
There is. Just not all the time.

There’s only one way to rid your body of fat, and all the creams, machines and potions offered on late-night TV will make more of a dent in your Visa card in that area on your hips that you hate. You have to change the way you live. You have to make your body work and you have to face up to the serious reality concerning what a diet really should be. Changing your life in such a way is not easy, but, since chocolate can be part of it, it's not impossible. Like so many other things in life, the longer you do it, the easier it gets. 

However you choose to make that commitment, once you do, the following 50 tips will help produce the most positive results. 1. Accept the facts. There’s no magic involved in getting your body to liberate stored fat. You must change the way you live and the way you eat. In other words, exercise your body and monitor and/or limit your intake of food. Only if your energy expenditure is greater than your caloric intake, will you burn body fat. You must have an unwavering commitment to this fact or you will fail.
2. Maintain or increase muscle mass. Specifically, do weight training. Muscle is metabolically active— it requires calories. The more muscle you have and the more calories you need to sustain it translates into the more food you can eat and still bring down your level of body fat.
3. Do your cardio. Forty-five minutes on a stair climber or treadmill with your heart rate at 70 percent of VO2 max will not only burn about 500 calories, but it will also keep your metabolism elevated for up to six hours post-exercise.
4. Know your stats. Unless you know from experience what works for you, hook up with one of the many specialized diet and nutrition counselors and get the computerized body assessment done so you know precisely what to eat and when to eat it. www.intrafitt.com is the best place to start.
5. Don't cheat. Be conscious of your willpower— you and only you are in control of what you eat. Exercise this power absolutely. Who’s going to know if you are a little heavy handed on the salad dressing? You are, so don't lie to yourself. Eat only what your diet allows— NO CHEATING! Except Sundays…
6. Allow yourself a treat. All diet and no fun can make you nuts. No more than once a week, really indulge in the things you miss most. I wouldn't recommend this if you are close to an event for which you’re preparing, but your basic long-term diet will be unaffected by a weekly splurge at Godiva, or eating at China Express and not getting the steamed chicken.
7. Don’t punish yourself. If you do go off the deep end and really, really blow it big time, go right back to where you left off. You can’t compensate by starving yourself or over-aerobicising. No matter what you ate, or how much, three days back on the program will erase any clue.
8. Picture the end result. Look in the mirror and ponder the future. Imagine what you’ll look like when you reach your goal. Use the image to make good decisions.
9. Be realistic. You didn't gain all your weight in two weeks, so it's going to take more than two weeks to take it off. A half-pound to a pound a week is all you should ever hope to lose, if that. A slow, steady metamorphosis is underway.
10. Attach a photo of yourself in killer shape to the refrigerator door. Every time you open the door you’ll see it and it will motivate you to do the right thing. If you’ve never been in killer shape…
11. Attach a picture of someone else in killer shape to the refrigerator door. Pick someone who's got the body you want and stick it on the door to the fridge. Every time I reach for mine, Brandi Carrier is stepping out of a swimming pool looking like little miss thang with the six-pack etched in her tummy and the big rock on her finger. Seeing that makes it less likely I'll decide to do the wrong thing.
12. Don’t eat before bed. Sleep uses little fuel. Those calories are going to get stored somewhere, since there isn’t much of a chance they’ll be burned. At least two hours should pass between eating and sleeping.
13. Eat consistently throughout the day. No more than three to four hours should pass between meals. Spacing meals keeps your energy levels constant and prevents ravenous hunger.
14. Eat low-glycemic carbohydrates. Slow-burning carbs, such as beans, yams and whole grains, will keep your blood sugar stable. Sugars found in some fruits, fruit juices, and refined and processed foods cause wild fluctuations in insulin. Insulin bursts enhance fat storage, plus they can leave you feeling starved and foraging for more to eat.
15. Trust the system. Within a certain range, humans all follow the same metabolic pathways. No woman has the ability to send a brownie straight to her thigh. We all pretty much work the same; we certainly all get fat the same way. We also lose fat the same way. If someone else can do it, so can you. It happens all the time.
16. Take your ephedrine/caffeine supplement. Studies prove thermogenic (fat burning) supplements help the body burn more fat and preserve lean body mass while suppressing appetite and elevating energy level.
17. Eat foods high in fiber. Salads, leafy green vegetables, etc. fill you up with good colon-cleaning bulk and barely negligible calories. Just watch the dressing!
18. Eat foods low in fat. No more than 20 percent of the calories per serving should come from fat. How does one figure this out?
19. Read the labels! Loads of fat and sugar are innocently consumed, hidden under label claims of “fat free,” "lean," “light,” “low fat,” etc. FDA labeling claims are based on net weight, not calories. So do the math! Multiply the fat grams by nine to get the number of calories from fat per serving and you will have a much different picture than the label claims. Sugars are also listed separately from total carbohydrates.  While the number of carbs may be low, most of them could be coming from sugar (refer back to number 14 for why that's bad).
20. Keep a diet journal. Writing down everything you eat and drink, as well as computing the calories of each macro-nutrient, is the only way to be absolutely sure you stay within your calorie guidelines.
21. Rid the house of junk. Junk food can be defined as anything that’s not included in your diet. If you share your home with other non-dieters who balk at the idea of a cupboard bare of munchies, refer back to number one!
22. Don’t shop hungry. All kinds of things can end up in your shopping cart because they look interesting. Prepare a list and stick to it.
23. Don’t shop in stores that have bulk food sections. Just one of those innocent-looking chocolate covered peanut clusters is loaded with sugar and fat. And who eats just one?
24. Don’t pick. If you’re cooking for more than one, you can taste yourself right out of the ball park, calorically speaking. Adjust questionable seasoning at the table once your portion is measured.
25. Don’t’ guess. Weigh or measure everything first. “How many calories are in that bowl of low-fat granola?” I asked my friend as she was about to pour on the milk. She thought her portion was okay. I weighed it for her and shocked her with the information that she was about to consume 800 calories worth of granola— before the milk! Definitely not okay.
26. Stay out of the kitchen. Fix your meal, eat, put the dish in the dishwasher and leave. Go hang out someplace else.
27. Don’t watch the commercials. Leave the room; go get a drink of water; make a phone call; check on the kids, etc. For some reason, food manufacturers come out with scrumptious new products and market the daylights out of them just when you happen to be trying to stick to your diet. This phenomenon is particularly more prevalent at night.
28. Make the news of your diet public. Hopefully, friends and family will show some compassion and not invite you out for pizza and ice cream.
29. Never stray too far from a mirror. When all else fails and your willpower is failing, pull off your clothes, stand under a good light, and check yourself out in the mirror. You are your own best critic. Regardless of how good or bad you look, a trip to the fridge will be unlikely after you assess your body.
30. Compliment yourself. Positive reinforcement, even if it's self-generated, can do wonders for your attitude, as well as your willpower.
31. Bring your food. Don’t count on being able to find a restaurant willing to weigh and measure your food and cook it without lard. Make your meals ahead of time and bring them along with you.
32. Avoid fad diets. If they actually do work, they won’t work for long. The only way to lose fat is as easy as 1, 2 and 3 above.
33. Spice up your food and drink green tea. Cayenne pepper, ginger, chili powder and picante sauce not only make meals interesting without adding significant calories, but studies have shown that these spices, as well as green tea, have a thermogenic effect that helps burn more fat.
34. Don’t carry cash. If your purse is empty, so, too, will be your stomach, regardless of how many vending machines, Starbucks or golden arches you may pass.
35. Don’t spend too much time alone. A good conversation can carry you straight through to your next meal without even the thought of assorted chocolates.
36. Associate with other dieters. Misery loves company. Even if you end up obsessing over the foods you miss most, your egos will keep you honest.
37. Weigh yourself and get your body fat checked just once a week. Fluctuations of a pound or two, or a percent or so, are common day to day. Weekly readings should show your true progress as well as indicate if the diet you have mapped out is really working.
38. Take a “before” picture. No matter how bad you look, you can look forward to looking better. Showing off your progress is a sweet reward.
39. Make an effort to look your best. If you look as though a perfect fashion accessory would be a shopping cart filled with aluminum cans, forget it. To quote Fernando Lamas, “If you look good, you feel good”— and if you feel good about yourself, chances are less you’ll sabotage the diet.
40. Make soup. The main ingredient in soup is water. Water has no calories. The calorie allotment for one meal can be stretched quite far by making soup out of it.  A pile of veggies, a chicken breast and two ounces of pasta (before cooking), combined with three or four cups of de-fatted chicken broth, make a huge, satisfying, low-calorie meal that takes a long time to eat.
41. Order à la carte. Some kind of greasy side dish, such as French fries, home fries, coleslaw, potato salad, etc., usually accompanies semi-fast food restaurant meals, regardless of how much this or that you asked to have left off. Ask your server if the side can be replaced with fresh fruit, low-fat cottage cheese, or a plain baked potato. Or build a meal from single items on the menu.
42. Order sauces and salad dressings on the side. Even healthy-sounding dressings and sauces can be freighted with fat. Dipping your fork in the sauce first, then spearing the food can give you the flavor with a minimum of useless calories.
43. Have a shake. Hungry between meals? A low-carb, shake is low in calories, high in protein and will help boost fat burning.
44. Don’t skip meals. Starving yourself does two things to foil the diet: First, sensing starvation, the body slows metabolic function to preserve energy and begins to rid itself of tissue that is metabolically active— the muscle you are trying to keep. Next, ravenous hunger sets in, signaling you to eat. Unfortunately, by the time you heed this signal, a tornado would carve less of a path through the refrigerator. Eat consistently to avoid overeating.
45. Be creative in the kitchen. Diet food can get boring fast, so you need a little imagination. Want pizza? A Boboli thin crust, or pita, fresh-crushed tomatoes, Italian herbs and non-fat mozzarella make a great pizza without departing from your diet guidelines. Want cheesecake? Nonfat cream cheese and low-calorie sweeteners make it possible. A little effort goes a long way toward diet sanity.
46. Stay busy. An idle mind is the diet devil’s workshop. There are a hundred reasons to go to the fridge when you’ve got nothing to do.
47. Nighttime is the worst time. Sitting around watching TV late in the evening, even the most die-hard dieter can cave in. Keep ziplock bags filled with celery sticks, pickle spears and sliced bell peppers in the refrigerator for easy munching. If you have a few carb calories left at the end of the day, air-popped popcorn takes up a lot of room for relatively few calories.
48. Keep the components pre-made in the refrigerator. Some cooked ground turkey breast, grilled chicken breasts, lean steak slices, boiled pasta, steamed rice, steamed veggies, low-fat marinara sauce, etc., can cut meal preparation time to a minimum. The less cooking time, the less picking time.
49. Take your supplements. A high-quality multi-vitamin and mineral supplement should also be rich in antioxidant nutrients. This is important because burning fat creates free radicals that must be disposed of.
50. Make Jell-O. Sugar free Jell-O is great stuff; it’s fun to eat, easy to make, and practically devoid of calories— the whole box only contains 40!

Go to it— you can do it!

All bootys are NOT the same! So fitness programs should not all be the same for everybooty (hehe) Whether you are a pancake, sponge bob or wide load- Brazil Butt Lift offers a workout schedule to fit your shape and your goal.

  I love Oxygen Magazine! and I've pinned a million hot fit bods on Pinterest but sometimes I worry that too many women are setting up unrealistic expectations for their body type. As you are setting your goals, don't wish you have "so and so's" body. Set your goal to have YOUR BEST BODY! So let's get to work!

There are 4 common types of butts

1. Too Flat or Square
Shape: The flat fanny lacks shape and volume. This butt needs some POW! If you are this type, your straight shape extends from the waist to the thighs with no curves.
Solution: You will follow the "Lift & Shape" schedule. This schedule will help you shape and tone all of the butt muscles for a "volumizing" result! Follow this plan to get rounder and firmer!

2. Pear Shape
Shape: You are CURVY! which is a good thing but a little too big below the hips and a little bit out of proportion. Larger hips & stubborn saddlebags that stick out to the side give you a wide-angle silhouette.
Solution:  You will follow the "Slim & Shape" schedule. This is going to deliver the optimal combo of cardio and toning work. Leandro's signature Brazilian dance moves will slim those bulges while the toning moves with shape the muscles underneath so your butt rounds out BEHIND you, not to the sides. 

3. Too Big
Shape: While your booty is round & full, it's too heavy and busts  or in the wrong places. Usually flabby and dimply, it's a little too much of a good thing.
Solution: You already have the volume- you just want to slim down and tame the beast. Follow the "Slim & Lift" schedule. Get a little better shape! This schedule will burn fat and lean out the bulges. You'll shape your booty in all of the right places.

4. Combination
Shape:  Can't figure out what shape you have? Or maybe you are a lil of ALL of the above? All you need is to remove part of the fat and get some shapely toned muscles to add oomph to your backside.
Solution: You'll follow the "Classic" Schedule for the ultimate booty-beautifying results. You'll work everything in balance to create a bootylicious butt!

Do you hold yourself back because you’re afraid that the outcome will somehow be negative?

-Reduce the time you are exposed to negativity and negative people
-Stop putting yourself down. Affirm that anything you desire is possible, and it will BE possible – even if you don’t have all the technical skills (with the right attitude, you can learn them).
-Believe in yourself and what you can do! You are stronger than you think!

The top pic is my friend Ryann's BBL results. The bottom comparison shows the difference between being "skinny" and HEALTHY. Work those MUSCLES! Give your body SHAPE and CURVES!

If you want to get the absolute best results possible, I recommend a few things...

• Brazil Butt Lift workout
• Shakeology (replace one meal a day with it)
• A support system
• Accountability (see above)
• A HEALTHY, filling and nutritious diet (Shakeology plus the meal plan from BBL)

The EASIEST way to get all of those? Get Beachbody's BBL Challenge Pack. If you purchase it HERE, you will be assigned to MY team and I will help you every step of the way.  This includes the workout program, Shakeology, a customized meal planner and me! =)  I'm starting a Challenge group on July 1st- looking for 5 girls to follow the workout schedule with me and get the BEST possible results so we can show off our skinny jeans and scrunch butt bikinis! lol Love those things!  To join, get your Challenge pack and EMAIL ME!

Dieter's Handbook
Written by Jaime Baird

When it comes to fit living, I’ve found that training consistently is usually not as challenging as eating clean consistently. For years, that was certainly the case for me. I would spend tons of time working hard in the gym and not see any change in my physique, because my diet was a mess. But, after years of successes and failures, I discovered what I believe to be the keys to mastering and maintaining a clean diet. I’m excited to share these with you, as I KNOW these will help you on your mission to become your best:



1. Always have a plan. This will help you guard againstlife’s demands, emotions and old bad habits that threaten your progress. The best-intentioned people may wake up one morning and commit to eating clean. Then, before the day ends, stress or the inconvenience of eating right veers them off course. Or, after having a little weight loss success, individuals who started following a plan can get comfortable, start improvising and migrate back to old patterns.



MAKE IT HAPPEN:
• Write down your meal plan for the week, including food sources and portion size.

• Address how you will stay on point through all the hustle and bustle of your week: lunch meetings, dinners out, travel, etc. I typically do this every Sunday before the week begins.  For tips on how to do this efficiently, check out a previous Win the Day titled, "Get Packing!"


• Prepare and pack the majority of your meals on one day to ensure that you are set up for success the whole week.

• Always bring one more meal than you think you will need when you leave for the day.



2. Have a plan you can stick to. People ask me all of the time, “What is the most effective diet for weight loss?” My response is always, “The one that you can stick to.” Whether you follow a bodybuilding diet, the Paleo Diet, the Zone or the chocolate milk diet (please don’t do this), you will lose weight if you are in a calorie deficit. The trick is to adopt a plan that you won’t abandon so you can reach your fitness goals AND form habits that will enable you to be fit for life. Otherwise, you will be back to square one before you know it.



MAKE IT HAPPEN:
• Adopt a plan that mimics how you can realistically live and eat for a lifetime— rather than a quick fix or trendy diet. I personally believe in following a balanced diet of clean, whole foods with room for treats every once in a while.

• Don’t restrict your calories too much too soon, as this often leads to binging. Instead try cutting your calories by about 400-500 per day, initially. Then if needed, slowly decrease your calories in small increments (100-200 calories at a time).



3. Have a zero tolerance policy for spontaneous cheating— at least initially. It’s true that “one bite won’t hurt,” but it’s a slippery slope. If you can justify one bite, you can justify many. (Believe me, I’ve been there.) Also, by giving in, you are reinforcing bad habits rather than bolstering your new, good ones. Good habits are essential to long-term fitness success, as they pull you through moments that would otherwise challenge your resolve.



MAKE IT HAPPEN:
• Move or remove temptations. We all have those guilty pleasures that can get the best of us. For me, it was peanut butter. When I was initially changing my diet years ago, I moved the PB jar out of my sightline, so it wasn’t tempting me every time I opened the pantry.

• Stop focusing on everything you can’t have and focus on all that you can. In the beginning, I would literally force myself to think about how much I loved veggies, sweet potatoes, oats and fish when I would begin thinking about or craving things that did not fit into my new fit life. This helped me to re-train my brain.

• Keep T.A.B.S. on your emotions: Before you let your emotions drive you to a carton of ice cream, ask yourself if you are Tired, Angry, Bored or Sad. If you are, disrupt that craving with a positive distraction— something that you love to do other than eat.

4. Don’t rely on cardio to make up for cheating. This is a tremendous waste of your precious time, and it gives you a false sense of “permission” to overindulge. Plus, the math does not usually work in your favor: burning 300 calories during cardio will not erase 600 extra calories of junk. Always remember: the shortest distance between you and your goals is a consistent, clean diet.

5. Focus on all that you will gain rather than how much you have to lose. Always keep the reasons why you want to achieve your fitness goals top-of-mind, so you can remind yourself why you sacrifice when temptation strikes or motivation wanes.


MAKE IT HAPPEN:  Write down in great detail why you want to achieve your fitness goal. Focus on how you will feel, how you will live differently and what it will enable you to do once you reach the goal. Print it out and place it on the fridge, in your purse, in your office, etc. Before you get out of bed each morning, remind yourself of your goals and why they are important to you.



6. Keep Believing. If your results don’t come fast enough, it’s easy to lose confidence and motivation— two keys to making your goals a reality. However, no matter how discouraged you feel, you must keep pushing and maintain an optimistic attitude, as your thoughts create your reality.



MAKE IT HAPPEN:  Crowd out negativity with positive and encouraging thoughts like “I am strong and disciplined” or “Win the moment— win the day.” Repeat it in your mind and, even better, out loud to keep negativity at bay and your motivation up.



7. Stay Accountable. Commit to measure and track your progress at regular intervals. Doing so will keep you focused on your goals and aware of your progression and regression. In fact, according to the Mayo Clinic, people who weigh themselves at least once a week are more successful in keeping off the pounds.



A Winning Thought
Clean eating is central to living fit and lean, but it’s difficult. It’s not always convenient. It doesn’t always hit the spot. But the truth is that no chocolate treat (or whatever your culinary pleasure) is as delicious as sweet taste of success! So always honor your goals, and go WIN THE DAY.



Speaking of sweet success, here is a recipe to my clean eating, guilt-free MyoFusion Pro Protein Cupcakes to satisfy your cravings without going off track.

            

            Find Your Tip for Success
            “It’s not how you start, it’s how you finish.”
                 By Unknown


If exercise was easy, everyone would do it. Studies show only 60 percent of Americans exercise regularly (and that statistic doesn’t mean effectively or correctly!). Here are a few tips and tricks to keep you plugging along.

1.) Change of Pace: Circuit training – A killer combo of both cardio and strength training can help break up a long workout while adding some excitement. Even better, try high-intensity total-body metabolic training just like we do at Underground Fitness Revolution!

Try this: Sprint 30 seconds as hard as you can. Walk for one minute. Repeat for 15-20 minutes. Or, try my personal favorite: Battling Ropes and the Prowler. Perform each for 30 seconds with a 30-second or 60-second rest break in between (you’ll need it!). Go back and forth between each exercise. Try this for 20 minutes. Make sure you have an iron stomach…you may lose your lunch on this one!

2.) Picture This: I admit it – I’m totally guilty of picturing a hotter version of myself in my head to help push me through a workout. When those last couple minutes of a jump rope session (3 minutes on, 30 seconds of push-ups, 30 seconds of rest and repeat for 3-4 rounds!) during my warm-up start getting the best of me, I seriously start chanting “C-A-L-V-E-S” in my head to remind me of those toned calf muscles I’ve been longing for along with the fat loss and conditioning benefits.

3.) Work with a Pro: Get on board with a fitness coach who will play drill sergeant or the kind, motivational type (your choice!). I’m pretty sure you’ll find yourself slacking far less when you are shelling out your hard earned cash to someone that helps keep you accountable and makes sure you SHOW UP to DO SOMETHING!

4.) Break it Down: Set small goals. Don’t just say, “I will eat better in 2012.” Say, “I will drink half my body-weight in fluid ounces TODAY!” or “I will lose 5lbs this month!” Write it down. Accomplish each goal one day at a time.


5.) Look the Part: Practice good form and intensity – not distance. If  by the end of a run you catch yourself barely moving or slouching, STOP! Use good form and technique. Or, knock out a few killer sprints and call it a day. Running 10 100-yard sprints burns about 500 calories. Yes, they’re hard if you run as fast as you can. But INTENSITY is the key to changing your body. Short, intense sprints, intervals and circuit-based training are far more effective than a slow jog or spending hours on a treadmill, elliptical or stationary bike!

6.) Get Rewarded: Not with food, of course. You’re not a dog! So stop rewarding yourself with food (especially all the junk food). Remember, you can NOT out train your diet! Treat yourself to a massage or a new outfit. Grab a pal: It’s much more fun when you have some healthy competition pushing you along the way.

7.) Savor the Pain: “Pain is weakness leaving the body,” as the old saying goes. Pain in the form of soreness or struggling to finish an exercise with good form also proves the workout was tough and you must be doing something your body hasn’t yet adapted to. Every lift brings you one rep closer to your goals. Just make sure your pain is not an injury! Learn the difference.


8.) Don’t Workout – Train! Train to reach your goals. Train to have great form! Train to set new PR’s for yourself. Train to be the next Girls Gone Strong! Lifting heavier weights gets you closer to that toned physique you are craving.

9.) Don’t Cheat Yourself: Just because nobody will realize you’re skimping out on a few reps doesn’t mean you should. After all, the only person you’re hurting is YOU! When those last few reps feel close to impossible, remember the end is near. The post-workout high is just a few reps away. Push hard! Pride is at the end of every workout.

 ”You will never regret working out, but you will always regret it if you don’t!” – Unknown


Article By~ Fitness Revolution

                    Sweet Tooth Take Down!
                       By: Muscle & Fitness Hers


Resisting temptations would be so easy if it wasn’t for the fact we don’t really want to resist. And the more you resist, the more you want it; unless, of course, you trick your mind. I am not a doctor or psychologist, but I do think the brain believes what is “off-limits” is even more attractive—and even needed. So, since the brain does want the best for you (well, at least it thinks it does), it will keep on trying to push you into eating the things you love. But these things don’t always go hand in hand with your goals, and they can even make you lazy so you don’t get yourself to the gym to work on that goal of having a great, fit body.

When a craving arises, it can either sneak up on you gradually or hit you like an earth quake! It’s like a thunder storm growing over the horizon, just waiting for an opportunity to start making a scene. Oh yeah, and your brain knows just how to find a scene, doesn’t he (yes, the brain for me is a “he”; just like my body, the only thing that is me is ME!).

If you are sad, food offers its open arms and wants you to just relax and enjoy it.

If you are tired, your brain tells you to go for a nice cinnamon bun because it will make you happy right now.

If you are angry, your brain knows how to calm you down: just stick a lollipop in your mouth and you turn into a happy camper.

So, let’s say you’re hit by a craving, and you intend to resist it. At first, it seems easy. You play with the thought a bit, think about what you would have had …