Training Session to Use these Exercises:

Power Walk or Jog 2-5 miles

Video Exercises (ladder) 60 seconds each ladder video

Video Exercise (riser) 5-10 hops right side and left side with 2 foot hops in between, 30 seconds – 2 minutes

Jump Rope 2-3 sets x 3 minutes each set, 30 second or 1 min rest between sets

Push ups 30 seconds-2 minutes

Sprints 2 x 25 yds , 2 x 50 yds, 2 x 100 yds, 1 x 400 yds

Walking Lunges 3 x 25 yds Plank 1-3 minutes

Sit ups 25 – 100

Hopefully, you’ll try this outside summer workout to change up your workout and get fit fast. Let me know how it went and of course always consult your doctor before starting any workout. Performing this and all exercises on Fitbytes.com is at your own risk.

So, have you seen this? Fat burning recipes to make everyday foods burn fat…

Are you kidding me???

This so called guru wants you to buy a cookbook which supposedly will show you how to burn fat by adding hot sauce, cinnamon …blah blah and blah.

Yes, there are certain foods like blueberries, green tea extract etc..that have fat burning qualities but honestly do you think by eating these so called ” fat burning foods” your going to just start shedding weight.  No way.  Again, it all comes down to calories.   Just make sure your calories are from all natural food sources .   Your body will look alot different if your eating a 200 calorie fast food burger vs a 200 calorie sushi dish.  Stick to eating lean and clean as much as possible.

Ladies do yourself a favor. Try to live by a wholefoods type of diet, keep your calories in check, sweat your ass off and cheat a little (just make sure your cheat foods are made naturally without any of the icky preservatives and fake sugars.) example: if you crave chocolate than eat a small piece and make sure its organic and 70% cacoa (paul newmans’ dark chocolate).

By the way, your better off getting a subscription to magazines like cooking light or www.cleaneatingmag.com Eat Clean, Workout hard and you’ll lose weight or at least feel better

Simply Click Here>>>FREE DIET  and start burning calories by tomorrow! 

Ever wonder why some people are able to keep weight off, while others put it right back on?

Secret #1: Keep on Moving
If you’re serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities.   I have clients perform 3-2  minute rounds of jump rope, 5 minutes of intensive hill walking, trotting or running (incline of 3-12 depending on their medical and/or fitness level), 3-3 minute rounds of intensive mitt work-boxing, 3-3 minute rounds of heavy bag work, 3-1 to 3 minutes of ab work finished up with 10 minutes of boot camp type training (down ups aka birpies, mountain climber, push up variations, pull ups, jumping squats, medicine ball throws and jumps, sprints and suicides, ladder work).

On off days, I tell clients to walk or run 3-8 miles again depending on their fitness level.  Don’t let anyone tell you cardio doesn’t matter.

Secret #2: Be a Healthy Eater
Sorry, you can’t go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:

1. Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.  Fill up with veggies , fruit and room temp. water.
2. Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don’t have to swear off chocolate forever, just eat it occasionally with portion control and make it ALL NATURAL.
3. Eat a balanced diet. Include a variety of fruits and vegetables, lean protein and one portion of whole grains.
4. Limit yourself to 1 cheat meal (at least make it void of chemicals and fast food options!)
5. If you plan on drinking alcohol..try to eat healthy before you do and again stay away from the sugary drinks.  Drink electrolyte water before and after your night of drinking.  Get up and sweat it off. Resume eating healthy.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.  Go outside and start to enjoy the nice weather with spring and upcoming summer.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.   Go to healthier supermarkets , whole foods and Trader Joe’s are my favorite.  I go for their brands (cheaper and just as good).  Frozen veggies are great and cheap.  Go organic for fruit and veggies always.  Find 5-6 of your favorite dressings to put on your meals to make bland foods great.  Example, I love to put Trader Joe’s Spicy Peanut Vinaigrette on all my steamed veggies, brown rice and lean proteins.  Even egg whites.  Skip protein bars and grab a piece of organic fruit and raw nuts…that’s keeping it Simple.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

Secret #5: Track Yourself

Your biggest fear is gaining back every solitary lost pound, but don’t be afraid of your scale. Weigh yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.   Train with someone and make each other accountable.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It’s very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you’re going to have to eliminate emotional eating.  Food is a drug and will take over your body by changing your hormones.  Treat food like a drug relationship and know that it can take over your senses.  You control it..don’t let it control you.  i.e.  sugar!

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don’t let small slipups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don’t be one of the many who skip these 7 secrets and instead return to life pre-weight loss. You worked hard to be where you are – you deserve to keep it.

NEED Diet Variety??  GO here >>> Simple and Great Vegan and Raw Recipes.

• Squat Jumps with Medicine Ball(20lb is ideal)
• Squat (wide feet) and Press medicine ball when coming up over head.
• Push ups==>>click here
• Jumping Lunges (split squats), NO ball
• Ab routine==>> click here

 Quick Tips:

• Jumps: squat slightly above 90 degrees and spring off toes and land back on heels.  Best to hold ball with palms under ball.  Keep ball to your chest.
• Push Ups: if you need to use your knees then do so. See push up video.
• Jumping Lunges (split squats): never do these with knees problems. Keep straight up and make sure the front heel hits the floor and your front knee doesn’t go forward over your front toes when bending.  Best to Keep legs hip distance apart when jumping and landing.  Beginners should just perform a regular stationary lunge.

Perform as Follows:

Beginners             3 circuits   each exercise 15 seconds or 5-8 reps

Intermediate         5 circuits   each exercise 30 seconds or 15-25reps

Very fit                      To easy for you guys.

Perform each exercise accordingly:

beginners: 5-10 reps or 30 seconds   Advanced 15-25 or 1min     Very Fit  30-50 reps or 2 min

jump rope will be 1 min beginner                2 min advanced                     3-5 min very fit       

circuit beginner : 1x                          advanced: 2-3x                   very fit:3-5x   add sprints

Perform each exercise as stated above from top to bottom and then circuit (repeat).     

FREE Flat Ab Session exercises:
x ankle crunches
deep pulse crunches
toe reaches
bicycle

add to above video:
push up variation (see video) click here
jump rope 2 minutes or jumping jacks if you can’t jump rope
Down ups (birpies)

Train for a career in the health field with Penn Foster,click here

Don’t worry because unless you’re working out 2 plus hours a day, eat a strict diet which has no refined foods, dairy or under 1000 calories a day then most likely you won’t get them.  However, if you do want that lean, feminine look without lots of veins and ultra cuts then you still need a clean diet, lots of cardio and a calorie deficit that makes you feel a little hungry.  Yes, you heard right.  A complete body change requires a strict fitness regime and diet.  Of course, unless your genetically gifted then you’ll have to do a little more than cutting back on food.

However, look closer.  Most women who were able to get lean and right back into shape quickly  in their 20′s find it harder in their 30′s and early 40′s.  What happens?  They get skinny fat.  Skinny in some areas but still look overweight or not in great shapein other areas.  So, what does this have to do with lean arms?  Well, you need to just stick to getting lean and your arms will start to become lean.  Then just reshape them with certain exercises and there you go, lean arms.

My recommendation:

1-3 months of 5-6 days of a healthy lifestyle that incorporates:

1.  intense cardio: (hills, dancing, sprints, long runs or walks, speed rope, stairs, boxing, kickboxing)
2.  body weight and resistance exercises: (push ups, Plank on hands, assisted pull ups, rope, sledge hammer on tire , sand bags, climbing rope, gymnastics, power yoga, boxing bag work, incline sit ups, hanging leg raises (abs), medicine ball press lying down for triceps, tricep bench, assisted dips, band curls for 30-60 seconds, tricep kickbacks light weight 30-50 reps
3.  Diet:  try to eliminate dairy or at least limit to 1/day…take a multiple plus calcium complex.  Stay away from lots of oils, dressings and uncessary foods that will add extra calories.  Refrain from foods that are processed, high in sodium, contain white sugar and/or starches.  Drink lots of water, fill your plate with organic greens, fruits, small amounts of nuts, 1-2 small portions of carbs (brown rice, quinoa), 2-3 ounces of lean protein 2x/day.    Try juicing and adding a hemp protein meal in exchange of 1 meal.  I think an egg or egg whites are key to getting lean.

Note: even healthy foods have calories so try to figure out how many calories your body needs to reach your goal.  Safe bet would be for most a 1200-1600 calorie diet.

Oh ya, if you start looking like madonna then go grab a pizza or two. 

I have so many clients say that they have no time to make healthy meals, research healthy recipes and actually have the skills to make healthy food taste good.  So, here’s a solution for finding time and a quick solution to keeping your sanity.

Answer:  Make your own Nutrisystem but make it better for you.

Go to whole foods and walk down the frozen aisle of natural foods to go.  There you go.  Pick 5 you want to try and make sure they have less than 10 grams of good fat (fat from unsaturated ingredients and oils from whole grains).  For those who are salt sensitive then make sure the salt  is  low to moderate.  Now, you can have these meals for lunch or dinner and you’ll know exactly how many calories you ate.  If your still hungry try drinking water before, during and after you eat.  Add a piece of fruit.

Now what?

Try to mix it up and have just one of these meals for variety once a day.  For the other meals, go for lean protein, lots of organic greens, fruit and a few raw nuts.  Oh yea, again….lots of water etc.

What if i crave desert?

Then go for what you like. Just find an all natural version, cut in half and make a commitment that you’ll only eat it once or twice a week.  Think about how much work it is to get into shape.  Is it worth those few minutes of pleasure?

My favorite brand of premade soups and frozen foods:

Amy’s.

By the way, go down the soup aisle of Whole Foods, Trader Joes’ or any other all natural food market.  Healthy broth (veggie or free range chicken) are a great way to cut calories and fill up.  You could even add more protein to them if you’d like.  I add broiled chicken all the time to frozen meals or soups.

Try this method out and send me a comment.  You’ll be surprised how effective and tastier it can be then just eating salad with protein.  Train hard and you’ll have a flat belly before spring.

Circuit 1 :  Partners will perform each exercise thoroughly and switch.  Repeat both exercises 1-3 x. Perform the entire circuit before going on to circuit 2.   NOTE: 3x = repeat both exercises 3 times.

Beginners 5-10 reps     Advanced 15-25 reps      Very Fit 25-50 rep

1. Place a 55 cm ball under your knees so your feet drape over the ball and is 1-2 inches from your butt (very important because as  your performing the exercise you’ll have to adjust to same position due to the tendency to push back).  Pull your toes toward you.  This is best performed with the ball against a wall or your partners legs.  Your partner will hold your feet in position (toes flexed,pulled towards you).
2. Make sure a mat or some type of padding is under your tailbone.  Next, place your fingers behind your ears on your head (fingers not locked behind your head).  Your elbows WIDE with slight angle.  Chin1-2 inches from your chest.
3. Now, tighten your abs and perform a sit up until your chest touches your knees!  Pause 2 seconds and roll down slowly,using your abs to fight the downward motion of gravity.  IMPORTANT!!!: Land on your shoulder blades,with our chin 1-2 inches from  your chest.  Don’t Let your head fall back.  Make sure you land in a CRUNCH POSITION.  This way you protect your neck and even better you keep the tension on your abs throughout the exercise, YOUR ABS STAY ENGAGED!
4. Beginners may have to pull themselves up by pulling from the back of the leg with their hands.  Still keep chin down.

Add: kickboxing, sprinting, jump roping, birpies, jumping squats, running in place……in between repeating circuit every time.  Also, you can add another ab exercise  click here

Send me a comment.   Would Like to hear from you.