Unique Love Handle Exercises to Get You Ripped

Getting rid of love handles is a big part of getting that ripped, six pack look. But it’s not easy. In fact, it’s probably one of the hardest spots to get in shape.

But with the right exercises for your obliques (the muscles under your love handles), you can totally tone and shape your midsection to get the look you’ve always wanted. Keep doing cardio and lifting weights at the same time, as this will help you burn more fat overall.

I also recommend trying one of these Top 5 Summer Fat Loss Supplements, to give you that extra fat burning boost and shed those love handles once and for all. These 5 New Fat Burning Foods can also be added to your diet to help improve your overall results.

Okay, let’s get to it. Here are 5 unique exercises to tone and trim your love handles…

5 Unique Love Handle Exercises

1. Side Plank Crunch – This one may seem like a simple exercise, but it’s incredibly effective in its results. Align your body, making sure your neck, shoulders, hips, and legs are straight. Rest on your right forearm and on the right side of your foot, with your feet stacked. Engaging your abs and core, raise your left side to the ceiling, hold, and lower to starting, Repeat the same number of crunches on each side.

To view this exercise, click here.

2. Stability Ball Oblique Crunch – Get into a similar position as the side plank crunch, but this time rest your right hips and side against a stability ball. Rather than raising your left hip, you’re going to bring your left shoulder towards the ceiling, hold, and lower to starting. Repeat the same number of crunches on each side.

To view this exercise, click here.

3. Bicycle Crunch – This exercise is a classic one for love handles, but it should not be underestimated. Lie face up on a workout mat, rest your hands behind your head, and start with your knees tucked inward toward your abdomen. Alternating from side to side, kick one leg straight out while you pull the opposite knee in. Aim for 20-30 reps for optimal results.

To view this exercise, click here.

4. Russian Twist – Looking for a bigger challenge? Grab a stability ball and rest your lower back against it with your feet firmly planted on the floor, at about shoulder width. Holding an exercise or medicine ball straight in front of you, twist at your core and move the ball from side to side. There’s a lot of balance work in this one, which is a great way to shred those love handles.

To view this exercise, click here.

5. Back Extension with Twist – You probably haven’t seen this one before, but it’s a great way to target your love handles in a totally new way. Using a Roman chair, engage in a standard back extension (don’t use any weight when you first try this one out). But as you come to the highest point, you’re going to turn out to one side, lifting your elbow to the ceiling. You’ll feel your obliques work at this one, and you’ll actually get your love handles from a different angle.

To view this exercise, click here.

If you’re looking for a solid love handle workout routine, do 2-3 sets of all 5 exercises in a row, aiming for between 15 and 25 reps per set.

Looking for more great six pack exercises? Check out my Best Lower Abs Workout here and see results from all angles!

Have any questions or feedback about these unique love handle exercises? Please leave a comment below…

The Truth Behind Dieting and Muscle Gain

Dieting and muscle gain go hand in hand, and with all the weightlifting myths floating around, a proper muscle building diet isn’t always easy to sort out.

In this article I’m going to make a good effort to dispel a number of myths about dieting and muscle gain.  I know a lot of people who get trapped in gaining muscle and trying to lose fat at the same time and if you’re one of those people then this is definitely going to be a very good read for you.

Ready for the truth, once and for all?

Myth #1: To Gain Muscle, You Need to Eat More Protein

Although protein is definitely important on a muscle building diet (which I’ll discuss more in a bit), protein is not all you need. In order to successfully gain muscle, your body also needs more calories overall. This is because the bodily processes involved in building muscle take up more energy, especially when you’re working out and causing more damage to your muscles.

And that’s exactly how weightlifting works. By applying stress to your muscles, you’re actually tearing the muscle tissue, which grows as it rebuilds. So you do need extra protein, but your need extra calories overall.

Myth #2: More Whey Protein is Always Better

Whey protein, a by-product of cheese production, is one of the go-to supplements and protein sources for anyone looking to build muscle. But there’s a myth out there about how much whey protein you need, and how much your body can actually process.

The thing about whey protein is that it’s digested very quickly. This makes it ideal for pre- and post-workout phases, and immediately upon waking up in the mornings. However, your body can only take in about 20 to 25 grams of whey protein in one serving. The truth is, those 40+ gram protein shakes are a waste of money, and hard on your body during digestion. Stick to the typical single serving of 20 grams or so that you find in most whey proteins.

Besides eating animal protein, you can also consider a casein protein supplement like Optimum 100% Casein Protein. It’s also derived from dairy production, but takes much longer to digest, making it a more ideal meal replacement option.

Myth #3: You Can Gain Muscle without the Fat

Although some individuals have the right genetics for this, most people can’t really do it. As I discussed earlier, it’s necessary to increase your overall calorie intake to build muscle. This means that more calories are going to be converted to fat. On the flip side of things, if you work too hard at burning off fat by means of cardiovascular exercise, you’ll burn off some muscle in the process.

There are a couple approaches to reducing the likelihood of gaining fat while building muscle. First, it’s helpful to lean out as much as possible before you start getting serious about weightlifting. This will give you the best ripped look possible.

The other approach is to supplement with a solid fat burner like Dyma-Burn Xtreme. It will help boost your energy and burn more calories and fat during all physical activity.

Myth #4: Fewer Meals will Reduce Your Daily Calorie Intake

Unfortunately, it’s not that simple. Cutting out meals, skipping breakfast, etc. will just make matters worse, allowing your metabolism to slow down and the calories you do eat to be transformed into fat. And remember, you need to constantly fuel your muscles anyway, so this approach is pretty problematic.

Instead, aim for 5-6 meals a day, but reduce the portion sizes slightly. This will help you hold back some of the extra calories, while giving your body what it needs to gain muscle. If you make smart food choices, you can gain muscle while staying somewhat lean.

Myth #5: High Reps will Burn Fat and Gain Muscle

Unfortunately, while high reps will definitely burn off a few extra calories, they will really only maintain muscle mass, and in some cases reduce it.

The best way to improve your fat burning potential is to lift heavy (6-12 reps per sets) and build muscle mass. By doing so, you’ll increase your resting metabolism, which means your body will automatically burn more calories and fat no matter what you’re doing. Trust me, you’ll get lean and toned much faster this way!

Hopefully I’ve helped clear up some of these common muscle building myths. Remember, don’t believe everything you hear at the gym!

Have any questions or feedback about dieting and muscle gain? Please leave a comment below…

5 Juicing Recipes for Weight Loss

Looking for a new way to burn fat and lose weight? You might want to try juicing. In addition to offering amazing nutritional support, it’s also a great way to boost your metabolism.

The best part of juicing is its convenience. It’s not just a matter of being healthy and nutritious – it’s also an easy way to get in 2 or 3 servings of fruits and vegetables, which can be a challenge in any busy lifestyle.

Fresh juice is also high in fiber, and fiber is one of the best ways to burn fat and lose weight. Not only does it fill you up and keep you satisfied, it also takes longer to digest, so it keeps your metabolism boosted for longer. This means you’ll burn off more calories in the process.

And it’s a great way to get totally energized. If you’ve never tried fresh juice made from a real juicer, you’re missing out. You can literally feel your energy increase after a few sips. So have it in the morning to jumpstart your day, or fill up just before a hard workout. You really can’t go wrong.

To help you out, I’m offering up 5 juicing recipes that will totally boost your metabolism and improve your weight loss. If you’re looking for an easy way to take your health to the next level, juicing is it.

5 Tasty Juicing Recipes to Improve Weight Loss

1. The Detoxifier – This one is a great natural detox, and in addition to detoxifying, you’ll also be getting a ton of vitamins and nutrients to support your weight loss goals. Blend together the following ingredients:

• 3 apples, peeled and cored (honey crisp or granny smith work well)
• 1 celery stalk
• 1/3 of a long English cucumber, peeled
• ½ cup of fresh baby spinach
• Ice as desired

2. Fat-Burning Fix – This one has everything you need to boost metabolism, and it tastes great. The avocado contains protein and healthy fats that actually get your body burning more fat and calories, and the lime is a great thermogenic. Blend together the following ingredients:

• ½ of a ripe avocado, peeled and pitted
• ½ of a pineapple
• ½ of a long English cucumber, peeled
• 2 apples, peeled and cored
• 3 limes
• Ice ad desired

3. Orange Punch – This one is full of the stuff you need to stay healthy, fit, and toned. The carrot juice offers a great source of energy, while the oranges contain a ton of antioxidants and electrolytes. Blend together the following ingredients:

• 4 medium-sized oranges
• 3 large carrots
• 1 celery stalk
• 3 broccoli florets
• 1/2 cup of fresh baby spinach
• Ice as desired

4. Strawberry Pineapple Fortifying Smoothie – For a sweeter, fruitier option, give this one a try. It’s super nutritious, and you can literally hide your vegetables in this one. Blend together the following ingredients:

• 4 oranges
• ½ of a pineapple
• ½ cup of strawberries
• 1 apple peeled and cored
• 2 celery stalks
• 1 large carrot
• 1 cactus leaf (optional)
• Ice as desired

5. Veggie Delight – There’s no doubt about it, the ingredients in this juice are the best you can find, and the densest in terms of vitamins and minerals. Blend together the following ingredients:

• 3 oranges
• 2 lemons
• ½ of a long English cucumber
• ½ cup of parsley
• ¼ cup of chard
• ½ cup of spinach
• ½ cup of kale
• 2 celery stalk
• Ice as desired

Don’t see exactly what you like? You can easily mix and match these ingredients for a weight loss juice that’s right for you. If you want to boost your results even more, try adding one of these metabolism-boosting superfood ingredients to any of these juices:

• Nutiva Organic Extra-Virgin Coconut Oil – try adding a tablespoon
• Magic Matcha Green Tea – a scoop contains a good dose of caffeine
• NOW Spirulina Powder – a fantastic source of energy

Have any questions or feedback about these juicing recipes for weight loss? Please leave a comment below…

Healthy Summer Grocery Shopping List

Summer is here, and that means it’s barbeque season and time to get outdoors.

One of my favorite things about summer is enjoying good food. But there are a lot of choices, and it can be easy to slip up and let your healthy eating habits slide.

With a little commitment, you can continue eating healthy all summer long. There are a few simple rules to start with. Keep alcohol to a minimum, and don’t go too heavy on the sugary blended drinks. Make sure you stick to your workout routine, and when it comes to parties, try to fill up on veggies and salad as much as possible.

You also need to make some smart decisions at the grocery store. And I’m here to help. Here are 10 summer items you need to add to your summer grocery shopping list, to stay healthy and fit all summer long.

10 Healthy Summer Foods

1. Pistachios – If you’re looking for a light but nutritious summery snack, pistachios are a great pick. They’re lower in fat than other nuts, and the healthy monounsaturated fat they do contain will actually help you lose weight and have also been found to help boost your HDL levels.

2. Watermelon – This one’s a summer favorite for most, and luckily, it’s pretty healthy. High in vitamin C and lycopene, watermelon is also almost entirely water, so it’s a great way to stay hydrated and satisfied.

3. Cherries – A great sweet snack for the summer, cherries have been shown to improve fat loss and help you get a better night’s sleep.

4. Blueberries – High in antioxidants and a big metabolism booster, blueberries are another great summer snack. Eat them on their own, or add them to a salad of leafy greens.

5. Quinoa – When it comes to carbs this summer, I want you to try something new. Quinoa is one of the best carbs you can add to your plate. It makes a great replacement for rice and is high in protein and fiber. Check out my Top 5 Healthy Quinoa Recipes here.

6. Spinach – Spinach is incredibly healthy, and is the perfect go-to starter for any summer salad. It’s high in calcium and fiber to support any active and healthy lifestyle.

7. Raspberries – Much like blueberries, raspberries are also high in antioxidants and make for a delicious summer snack. But they have the added bonus of improving your fat loss, with one important ingredient – raspberry ketones. For more information on the benefits, read my Raspberry Ketone Diet here.

8. Tomatoes – Believe it or not, tomatoes actually offer extra protection from the sun’s UV rays. Although you still need sunscreen, it’s an added bonus to the dense nutritional value of tomatoes. And the best part? They’re in season!

9. Iced Tea – Tea is high in antioxidants, and there’s a lot of research demonstrating a variety health benefits from drinking it on a regular basis. Go with iced tea this summer, and add some fresh squeezed lemon for an added fat-burning boost.

10. Fruit Smoothies – When done right, smoothies can be one of the healthiest snacks or meal replacements on the table. They’re perfect for the summer, and can be a great addition for a backyard together. Check out my 7 Lip Smacking Smoothie Recipes here.

Have any questions or feedback about my healthy summer grocery shopping list? Please leave a comment below…

Gluten – Good or Bad?

Going gluten-free is one of the biggest health and diet trends around. But what is the truth about gluten? Is it really that bad? And are there any risks?

Let’s start by looking at the basics…

What is Gluten?

Gluten is a natural protein found in wheat and other grains like barley and rye. It also gives elasticity to dough, helping bread rise during baking. It occurs naturally in many foods, and is added to other foods as a source of protein.

When Should Gluten be Avoided?

There are a couple scenarios where gluten and foods containing it should absolutely be avoided. The first is in cases of Celiac Disease. This is a serious (and often undetected) disease that prevents the absorption of important nutrients from food. Essentially, for those who have celiac, their body’s react abnormally to gluten, which leads to damage to the lining of the stomach.

The result is diarrhea, pain, and even skin rashes, in addition to problems with energy resulting from lack of proper nutrition. But luckily, it’s estimated that only about 1% of the population has celiac disease.

In addition to celiac disease, some individuals have a sensitivity or intolerance to the digestion of gluten. Much like an allergy, people with a gluten intolerance feel better when they remove gluten from their diets. Symptoms are often similar to those of celiac disease. It’s estimated that about 6% of the population have a sensitivity to gluten.

While there is no test for gluten intolerance or sensitivity, celiac disease can be confirmed with a blood test. The best way to see if you have celiac disease or a gluten intolerance is to temporarily remove all gluten-containing foods from your diet, and see how you feel as a result.

Should Everyone Go Gluten-Free?

According to medical professionals, the short answer is no. Going gluten-free means removing a number of everyday nutritious foods options that without, can lead to a deficiency in a number of vitamins and minerals, including iron and the B vitamins. Removing wheat from your diet also means removing whole grains, which have been shown to support a healthy heart, mind, and body. In fact, whole grains play a key role in the management of type-2 diabetes.

But, many people are really advocating for the removal of what from your diet, in order to support energy and fat loss. You can read more about it in my article, Wheat Belly: Lose the Wheat, Lose the Weight. And it seems that there may be something to it, as reducing your overall carbohydrate intake definitely leads to some serious fat loss.

So What Should You Do?

If you do go gluten free, you need to do it right and spend a lot of time doing some research. Make sure you replace wheat and other gluten containing grains with whole grains that you can eat. Some examples of gluten-free whole grains include amaranth, buckwheat, corn, rice, quinoa, sorghum, millet, and many oats (although you have to be careful with oats, as many have gluten added).

You should also make sure you supplement with important vitamins and minerals that you may be losing out on by cutting out gluten. Taking a B vitamin complex, like NOW B-100, is a good place to start.

In the end, I don’t believe that gluten is really that bad. That being said, processed wheat (like white flour and white rice) is definitely bad for your health, and will only lead to weight gain. If you do anything, definitely start there. But give gluten-free some serious thought before making any decisions. Do your research!

Have any questions or feedback about whether gluten is really that bad? Please leave a comment below…

Top Healthy Kale Salad Recipes

Kale is one of the healthiest and most nutritious leafy greens you can add to your diet. But unfortunately, on its own, it doesn’t really taste the greatest.

It can be blended into a smoothie or shake to hide its sometimes unappealing taste and texture, but that doesn’t make it very practical for most meals.

So I’m offering up 3 kale salad recipes that are not only healthy but also delicious and satisfying. With the right ingredients, you can totally turn kale into something that tastes great. These salads can be eaten as sides to your main meal, or turned into complete meals by adding grilled chicken, salmon, or prawns.

I recommend giving these salad recipes a try. Kale is extremely nutritionally dense, with a ton of antioxidants, vitamins minerals like calcium and vitamin C, and cancer-fighting agents like sulforaphane.

Here they are…

Top 3 Kale Salad Recipes

1. Simple Kale Salad – This one is a good starter salad, and it tastes great. With a homemade dressing, it’s great for supporting overall health.

Ingredients:

• ½ cup of lemon juice
• 2 tablespoons of extra virgin olive oil
• 1 teaspoon of white vinegar
• ½ teaspoon of salt
• ¼ teaspoon of black pepper
• 1 bunch of kale, stems removed and cut into small pieces
• 1 large tomato, diced
• ½ cup of roasted sunflower seeds
• ½ cup of dried cranberries

Directions: Whisk together all wet ingredients and salt and pepper. Drizzle the dressing onto the kale, and toss with tomatoes, sunflower seeds, and dried cranberries.

2. Sweet Mango Kale Salad – The mango in this recipe really helps balance out the bitterness of the kale, and makes for a really satisfying and healthy salad.

Ingredients:

• ¼ cup of lemon juice
• ¼ cup of extra virgin olive oil
• 2 teaspoons of honey
• ½ teaspoon of salt
• ¼ teaspoon of black pepper
• 1 bunch of kale, stems removed and cut into small pieces
• 1 mango, peeled, pitted, and diced
• ¼ cup of roasted pumpkin seeds

Directions: Whisk together wet ingredients, honey, salt, and pepper. Toss with Kale, mixing thoroughly, and then toss lightly with mango and pumpkin seeds.

3. Strawberry & Avocado Kale Salad – This last kale recipe is my favorite. The strawberries add some extra antioxidants, and the avocado adds some great healthy fats and protein to boost your metabolism.

Ingredients:

• 2 tablespoons of extra virgin olive oil
• 2 tablespoons of lemon juice
• 1 teaspoon of honey
• ½ teaspoon of poppy seeds
• ½ teaspoon of salt
• ¼ teaspoon of black pepper
• 1 bunch of kale, stems removed and cut into small pieces
• 1 cup of sliced strawberries
• 1 avocado, peeled, pitted, and diced
• ¼ cup of almond slices
• ¼ cup of low-fat crumbled feta cheese

Directions: Whisk together wet ingredients, poppy seeds, salt, and pepper. Toss thoroughly with kale, strawberries, and avocado. Top with almond slices and feta cheese.

Looking for a Bigger Super Food Punch?

For an even bigger fat-burning and metabolism-boosting effect, try using Nutiva Organic Extra-Virgin Coconut Oil instead of olive oil.

Also check out my Quinoa Salad Recipes here – more delicious salad recipes that are super high in protein and come with a full serving of whole grains.

Have any questions or feedback about these healthy kale salad recipes? Please leave a comment below…

Secrets to Shred Unwanted Body Fat

Want to know my best secrets for shredding unwanted body fat?

The number of fad diets and weight loss strategies out there can be totally overwhelming. It’s no wonder that people fail on diets – the information is just too confusing (and often unclear).

But like many things in life, I’ve learned that keeping things simple is often the best approach. So today, I’m reviewing 10 simple but totally effective secrets for boosting metabolism and burning off unwanted body fat. And, you’re going to do it while building and maintaining lean muscle mass!

10 Simple Secrets to Shred Body Fat

1. Do Cardio First Thing in the Morning – Cardio within the first hour of waking up is one of the best ways to boost your metabolism for the day and knock off a lot of body fat. Sweating also helps reduce your water weight, and you’ll feel energized for your day.

2. Get the Right Kind of Fuel – If you want to lose serious weight, you’ve got to drop the soda, juice, and high sugar sports drinks from your diet. The sugar is only going to lead to more unwanted fat. Instead, drink water or all-natural beverages like this VPX Coco Fit Coconut Water.

3. Start Your Day with a Smoothie – The right kind of protein shake or smoothie is one of the best ways to start your day, especially if you head to the gym in the morning. The combination of high protein, low fat, and vitamins and minerals from fruits or vegetables is ideal. If you’re looking for a good whole foods protein supplement, try Vega Sport Performance Protein.

4. Don’t Stop there with the Protein – Throughout your day, really focus on getting more protein in your diet. It fills you up, prevents unwanted cravings, and boosts lean muscle mass!

5. Start Thinking Seriously about Fat – If you think all fat should be removed from your diet, you’re really not up to speed on what’s best for fat loss. You should definitely be cutting out fried foods and foods that contain saturated and trans fats, but many fats, like the kind found in Liquid Gold Flax Oil, actually enhance your fat loss!

6. Lift Weights to Burn Fat – It may not sound intuitive, but weight lifting is actually a more effective strategy for burning off unwanted body fat. It builds lean muscle mass, and the more muscle you have, the higher your metabolism.

7. Try Something New All the Time – Repetition will lead to plateaus over time, whether it’s with weight loss or muscle gain. On a regular basis, you should constantly introduce new methods to your fat loss plan, whether it’s a new exercise, workout, or metabolism-boosting meal.

8. HIIT It – High Intensity Interval Training, or HIIT for short, is one of the best new strategies to add to your fat loss workout. It’s all about intense bursts of high impact exercises that will get you burning fat and calories like nothing before. For more info, read my article on High Intensity Interval Training (HIIT) here.

9. Stretch More – Believe it or not, stretching goes a long way to help you shred unwanted fat. Not only does it condition and build lean muscle mass, it also burns some calories in the process and helps keep you looking lean and toned. Add a day of yoga to your routine, or simply make a bigger commitment to stretching after your workouts.

10. Supplement the Right Way – There are a number of natural and effective fat loss supplements on the market. Making the right decisions about these supplements can really help you drop the weight and look more trim and toned overall. One of my latest recommendations is the highly successful L-Carnitine Plus Raspberry Ketones.

Have any questions or feedback about these secrets to shredding body fat? Please leave a comment below…

Boost Your Fitness Motivation

When I first got into weight lifting years ago, I remember how difficult it could be to stay energized and motivated. It’s gotten easier over the years, but without a doubt, motivation is still one of the biggest frustrations to fitness success.

And I see it all the time with my clients. People struggle to get motivated, and all their efforts amount to little success.

The good news it that there are certain strategies you can put in place quickly to get some awesome results in boosting your motivation to workout and be at your best. Try one, or try them all, you really can’t go wrong.

Ready to get motivated?

7 Strategies to Boost Your Fitness Motivation

1. Make a Plan that’s Right for You – If there’s anywhere to start, it’s here. Without a solid workout plan in place, you’re leaving yourself vulnerable to inconsistencies and frustrations. A workout schedule is the best thing to keep you motivated and on track. It keeps you accountable, and it becomes part of your routine. To do it right, read my article on Making a Workout Schedule here.

2. Focus on Successes – To really stay motivated, it’s important that you make a shift in your thinking. You have to get out of the habit of focusing on failures or lack of results, and really stay focused on the successes you make along the way, however small. This is one of the benefits of keeping a fitness journal – it allows you to see your success on paper!

3. Be Realistic about Your Goals – One of the biggest mistakes people make is setting unrealistic fitness goals. And once you’ve set a goal that you can’t achieve, you’re setting yourself up for failure. Make small goals, and as you achieve them, you’ll feel even more motivated to succeed.

4. Find the Right Workout Space – The same gym doesn’t work for everyone’s needs. Finding the space that’s best for you and your needs is key to staying motivated. If you work better at home, then tailor your workouts to a home fitness space. If you need to be social, find the right gym.

5. Prepare for Your Workouts – To really get motivated, you need to prepare for your workouts. It’s important to get into the right mental zone first. A god night’s sleep can help with that, or listening to some uplifting music. You can also do things to prepare your body and get energized. Check out my Best Pre Workout Supplements here for some great energy-boosting options.

6. Find a Workout Buddy – This one isn’t always the easiest, but trust me, if you can do it you should. Being accountable to someone else is a huge source of motivation, and it’s really the next best thing to having a personal trainer.

7. Reward Yourself – People often overlook the utility of this strategy. Setting rewards for yourself at the end of each week or letting yourself splurge on something when you succeed is a great way to keep yourself motivated. You might even go so far as to putting a picture of your reward on the fridge. It might be an indulgent meal, or a new shirt. Whatever it is, it will keep you moving towards success!

Looking for some good motivational quotes to inspire fitness success? Check out my Top 20 Workout Motivation Quotes here.

Have any questions or feedback about these fitness motivation tips? Please leave a comment below…

Eat Yourself Skinny Diet

Think you need to starve yourself to burn fat and lose weight? Think again…

I’m reviewing the most effective dieting strategies to eat yourself skinny. If hunger spikes and cravings are your biggest challenge to dieting success, listen up.

It all comes down to making smart food choices. While many foods cause you to gain weight (or make it difficult for you to lose it), many other foods actually boost your metabolism and help you burn off more fat and calories. By eating these foods, you can totally avoid starvation while dieting. In fact, you can actually eat more food on this diet and still lose weight!

So here it is…the diet plan that actually lets you eat more!

The Eat Yourself Skinny Diet Plan

This diet plan is all about your metabolism. Aside from exercise, boosting your metabolism is the only way you can still eat more and lose weight.

Here’s what you need to do…

Get Healthy about Eating

First, you need to get serious about the basic principles of healthy eating. Cut out the fat and sugar, increase your intake of healthy fats, and go with whole food options whenever possible.

To help you get started with the basics, read my Clean Eating Diet here. I also recommend reducing your carbohydrate intake to 3 or 4 servings a day (or less) on this diet. It’s all about making the right choices.

Change How Often You Eat

Once you have the basics down, you need to adjust how often you eat. Rather than restricting your meals to 3 or 4 a day, you need to eat more often, about every 3 hours at least or 6 meals a day. This will keep your metabolism revved up and actually get you burning more fat and calories.

Part of this strategy involves food timing. Always make sure you get a good breakfast with protein (about 20 grams), healthy carbs, and a serving of either fruit or vegetables. This will help jumpstart your metabolism.

Over the day, slowly reduce your intake of carbs, sugar, and any foods that contain fat (even if they’re low in fat). This will improve the likelihood of burning off these extra calories earlier in the day, when you’re more active.

Eat Foods that Boost Metabolism

To really eat yourself skinny, you need to start getting really smart about the food you eat.

Sticking to a whole foods diet will help keep your glycemic index on track and prevent unwanted hunger spikes. But many foods have a higher thermogenic factor, which means they’re better at boosting metabolism and help your body burn off more fat and calories.

Here’s what to eat MORE of – so you can totally eat yourself to weight loss:

• Lean protein (fish, chicken)
• Eggs and egg whites
• Fiber
• Whole grains
• Green vegetables (raw or steamed are best)
• Leafy greens
• Fresh herbs
• Avocadoes
• Extra virgin coconut oil – check out Nutiva Organic Extra-Virgin Coconut Oil
• Nuts (almonds and pistachios are best)
• Seeds (pumpkin seeds, chia seeds) – check out Nutiva Organic Chia Seeds
• Fruits high in antioxidants (like blueberries)
• Spicy foods (peppers, etc.)
• Green tea (matcha green tea works best) – check out Magic Matcha Green Tea
• Coffee and espresso (without the sugar and cream)
• Natural source sweeteners like honey and stevia

Many of the foods that help you lose more weight can be found on the paleo diet. Read my Paleo Diet Food List for more great metabolism-boosting options.

Sound simple? It is, but you really have to commit yourself to making the right choices. Eating yourself requires some discipline, but if you can do it right, you’ll be able to eat more – and that improves your chances of dieting success. Go ahead and start eating yourself skinny!

Have any questions or feedback about my Eat Yourself Skinny Diet? Please leave a comment below…

Fruit: When Not to Eat It & When to Eat It

When it comes to eating healthy and losing weight, I get a lot of questions from my clients about fruit – how much to eat, when not to eat it, and when to eat it.

And these are actually really important questions. Most fruits present a bit of a dilemma due to their high sugar content. Now, keep in mind that that fruit is natural and unprocessed, so it’s not as bad as the sugar you add to your coffee. Plus it comes along with a bunch of vitamins and nutrients, like fiber, that actually help you burn more fat.

But nevertheless, the sugar can be a problem, especially if you eat too much fruit. It’s recommended that you get about 8 servings of fruit and vegetables a day, but I would make sure that no more than 4 of those servings are fruit. You don’t want to overdo the sugar, especially when you’re trying to lose weight. The problem really comes down to the extra calories, and if you don’t burn off the sugar, these calories can be stored as fat.

For more information on calorie intake, read my article, How Many Calories Should I Eat a Day?

Timing is another important factor when it comes to eating fruit, so let’s take a look at when not to eat it and when to it…

When Should I Avoid Eating Fruit?

I always recommend not eating too much fruit later in the day, especially just before bed. Since fruit can be higher in calories and sugar, eating it before bed reduces the likelihood of burning it off during sleep.

That being said, if you need something sweet, it’s still better than going for a candy bar or a bowl of ice cream. Late night snacking is a big issue for dieters, but if you try to get out of the habit of needing anything sweet at all before bed, you’re better off.

The best choice is something high in protein, like one of these 5 Protein Rich Gym Snacks, to boost your metabolism and keep you feeling full.

When Should I Eat Fruit?

The best time to eat fruit is earlier in the day, to give yourself the opportunity to burn off the extra calories and prevent that sugar from being stored as fat. This is still a pretty general recommendation though, so if I had to get specific about it, I’d say the very best time is when you just wake up (to jumpstart your morning) or just before a workout, to give you some extra fuel.

Either way, the idea is to eat fruit (and any foods containing sugar) earlier so you can burn it off later. You’ll reap the nutritional benefits without packing on any extra weight.

Some of the best fruits to include in fat loss diet include apples, raspberries, blueberries, acai berries, tomatoes, and grapefruit. All of these are great for boosting your metabolism and supporting a healthy immune system. I also really like bananas as a pre-workout snack, as they’re high in potassium for energy.

One of the best ways to include fruit in your diet is in a healthy smoothie. Check out these 7 Lip Smacking Smoothie Recipes. By adding protein, you’ll get even better all-around support for your health and fitness goals!

Have any questions or feedback about when to eat fruit? Please leave a comment below…

3 Gluten Free Dessert Recipes

Gluten free diets are becoming more and more popular, as the incidence of celiac disease and gluten intolerance is on the rise. But this diet is also growing in popularity due to an increase in wheat free diets, with many people avoiding foods made with wheat in order to cut down on calories.

There’s definitely something to going wheat free. Cutting down on carbs generally has a big impact on your ability to get toned and trim, and wheat seems to be the worst. You can read more about this in my article, Wheat Belly: Lose the Wheat, Lose the Weight.

Like any diet, having the right recipes at your disposal is half the battle. Today, we’re going to focus a little more on the indulgent side of things, and look at 3 gluten free recipes for dessert.

3 Delicious Gluten Free Dessert Recipes

1. Decadent Gluten Free Chocolate Cake – This one is for all the chocolate lovers out there. If you want something really indulgent, this is the dessert for you.

Ingredients:

• 1 cup of whipping cream
• 2 ½ cups of dark chocolate chips
• 8 tablespoons of unsalted butter
• 2 tablespoons of vanilla extract
• 7 medium size eggs
• 1 cup of light brown sugar
• ¼ teaspoon of salt
• Cacao powder for dusting

Directions: Preheat your oven to 350 degrees. Line a 9-inch springform cake pan with parchment paper and set aside.

In a medium sauce pan, heat the cream on low heat until just hot, and melt in the chocolate chips as you whisk. Then add the butter in small chunks, followed by vanilla extract. Remove from heat when smooth and incorporated. Using a hand mixer, beat the eggs in a separate mixing bowl and add in the brown sugar and salt, until foamy. Slowly add the chocolate chip mixture to the egg mixture, beating gently until incorporated.

Pour the batter into the cake pan and bake for one hour (until cake sets and starts to crack). Allow to cool on cooling rack and in fridge overnight before serving. Dust with cacao powder when plated.

2. Gluten Free Apple Crisp – For something a little more on the tart side of things, this apple crisp is easy and delicious.

Ingredients:

• 6 apples (Macintosh or Gala work well)
• 1 tablespoon of lemon juice
• 2 tablespoons of pure maple syrup
• 1 cup of quinoa flakes
• ¾ cups of brown rice flour
• 1 cup of light brown sugar
• 2 teaspoons of cinnamon
• 1 teaspoon of salt
• ¾ cups of Nutiva Organic Extra-Virgin Coconut Oil

Directions: Preheat your oven to 350 degrees. Grease an 8×10 baking dish and set aside. Peel and core the apples, slice them to ¼ inch slices, coat them with lemon juice and then mix with maple syrup. Pour these slices into the backing dish.

In a separate mixing bowl, combine remaining ingredients, adding in the coconut oil last using a hand mixer or blender. Using a spoon or your hands, top the apples with this mixture. Bake in the oven for about 20 minutes or until top starts to brown and crisp. Cover with tin foil and bake for another 5-10 minutes or until apples are desired consistency. Allow to cool before serving.

3. Chewy Gluten Free Cookies – As a snack or dessert, these cookies will totally satisfy any sweet tooth. Change up the ingredients to make the cookies you crave.

Ingredients:

• 2 medium sized eggs
• ¼ cup of maple syrup
• 2 teaspoons of vanilla extract
• 1/3 cup of Nutiva Organic Extra-Virgin Coconut Oil (melted)
• 1 cup of brown rice flour
• ½ cup of quinoa flour
• 1 teaspoon of baking soda
• ½ cup of semi-sweet chocolate chips
• ¼ cup of crushed walnuts
• Pinch of salt

Directions: Preheat your oven to 350 degrees. Mix flours and backing soda in a bowl and set aside. In a medium saucepan, start melting the coconut oil. In a separate mixing bowl, combine all wet ingredients together (except oil), then stir in dry ingredients and add in chocolate chips and walnuts. Once melted, incorporate coconut oil. Drop 1-2 tablespoons of batter per cookie on a greased or lined cookie sheet, and bake for 15-20 minutes, watching carefully.

Want something sweet in the mornings?

Try my Healthy Cereal Bar Recipe here. To make it gluten free, simply use gluten free oats and substitute the wheat flour with brown rice flour. They’re a great way to jumpstart your day!

Have any questions or feedback about these gluten free dessert recipes? Please leave a comment below…

Best Fat Loss Supplements

If you’re looking for a new safe and effective fat loss solution, check out one of these top picks for best fat loss supplements.

There are some great supplements on the market, and although the number of options can seem overwhelming, most are now safe and effective. After years of trial and error, the fitness industry has finally started getting supplements right.

So the real question comes down to which supplement is right for you. In today’s article, I’m reviewing my top 5 picks for best fat loss supplements. Each one attacks the problem of fat loss from a different angle and with a slightly different set of ingredients. Think about your biggest issues surrounding fat loss, and decide which fat loss supplement is right for you.

Ready to lose some serious weight? I’ve ordered these supplements from lowest to highest impact, depending on how extreme your goals are.

5 Best Fat Loss Supplements

1. Matcha Green Tea – If you’re looking for a decent boost to your metabolism that’s also simple and all-natural, matcha green tea powder may be your best option.  It contains a lot of caffeine for a major increase in thermogenesis and energy, but its additional properties reduce any jittery side effects. It can easily be incorporated into a smoothie or shake, or added to hot water for a morning fix.

Check it out here – Magic Matcha Green Tea

2. Conjugated Linoleic Acid (CLA) – CLA is a healthy kind of fatty acid that’s been shown in clinical trials to totally enhance your body’s ability to burn fat. It’s derived from meat and dairy products and occurs naturally, but not in high amounts. Taken as a daily supplement, it will give your metabolism a big boost.

If you want to try CLA, go with the leader in the industry – Magnum Nutraceuticals CLA

3. South African Hoodia – This one is also all-natural, derived from a flowering plant native to Africa. It helps you lose fat by naturally suppressing your appetite. Cravings and hunger spikes are some of the biggest hurdles to overcome in any weight loss program, and this is a simple but totally effective solution.

Take a look at one of my favorite hoodia supplements – Hydroxycut South African Hoodia

4. Cellucor Super HD – Want to get a little more serious? For hardcore fitness enthusiasts trying to really trim down and tone up, I recommend Cellucor Super HD. It contains a unique combination of 4 naturally derived ingredients shown to suppress appetite, burn fat, and boost energy. It’s the perfect pre-workout energy booster and fat metabolizer!

Read more about it here – Cellucor Super HD

5. Universal Animal Cuts – This last one is my top pick for best fat loss supplements, and it’s totally extreme. This is a complete cutting stack, which means it works best when taken following a bulking phase, to get totally toned and cut. This one contains 8 fat loss ingredients, each one proven to metabolize fat in a unique way. In combination, they pack a powerful fat loss punch.

Get serious about fat loss and check it out here – Universal Animal Cuts

Have any questions or feedback about my top picks for fat loss supplements? Please leave a comment below…

The Best 6 Pack Abs Strategy

Hopefully you know better by now that the best 6 pack abs strategy is not just about a good ab workout.

Although exercising and working out your abs is important for building abdominal muscle and toning up, a healthy diet actually plays a bigger role in seeing 6 pack results.

Here’s why: Your abdominal muscles are a relatively small group of muscles, which means they can only get so big. This makes them hard to see compared to other larger muscles.

To make matters worse, your abdominal muscles are located in an area where most of us carry extra weight – our waistline. So the problem is really confounded by both of these issues, making 6 pack abs a somewhat challenging fitness dilemma.

The moral of the story? You can do as many crunches as you like, but you’ll never see your results if you don’t lose the fat around your waist. And I don’t just mean losing a few pounds here and there. I’m talking some serious fat burning and toning that’s required for real results.

What’s the Best 6 Pack Abs Strategy?

A healthy diet is pretty vague, I must admit. When it comes to seeing 6 pack abs results, you’ve got to get pretty serious about your eating habits. Your primary focus should be fat reduction, but it’s a little more complicated than that. Here’s what you need to do:

• Cut out ALL foods that contain saturated or trans fats. These fats are the worst kind you can possibly eat, as they are stored directly as fat deposits. This means cutting out most fast foods and anything that’s been fried or processed (i.e. cookies, chips, etc.)
• Eat more good fats, like the omega-3 fatty acids found in avocados and salmon. These kinds of fats actually enhance your metabolism and redistribute fat away from your midsection. To boost your 6 pack results, I recommend taking these natural source Optimum Fish Oil Softgels as they are also filtered to remove heavy metals which you can find in eating too much seafood.
• Cut out the added sugar. When it’s not burned off, sugar is stored as fat. And processed sugar is the worst, because it has the added effect of throwing off your blood glucose level. This leads to cravings and spikes in hunger that only worsen the problem. So watch your labels.
• Reduce your carbohydrate intake considerably, but not completely. Carbs are essentially made out of complex sugar molecules, and they’re high in calories. Reduce your intake to 2-3 servings (the size of 1 piece of bread each) per day, and I guarantee you’ll see amazing results. You might also consider carb cycling. Read more on that strategy in my article, Carb Cycling Diet Plan.
• Get your sleep patterns normalized.  This means going to bed about the same time each night and waking up the same time hopefully hitting 8  hours or a minimum of 7 at the least.  Sleep not only affects your hormone balance, but also your recovery speed and together this means better fat burning metabolism especially ready to be activated after you workout.
• Lastly, the carbs you do eat should be of a certain variety. Definitely only go with whole grain options (white bread and rice are out of the question). You should also consider going wheat-free. Check out my article, Wheat Belly: Lose the Wheat, Lose the Weight, and find out why.

I guarantee that by adopting these strategies, you’ll see a major improvement in your 6 pack abs results. Add to this a killer abdominal workout like my Best Results Ab Workout, and you’ll reach your goals in no time.

Have any questions or feedback about my best 6 pack abs strategy? Please leave a comment below…

Your Toning Workout Program

If you’re goal is to tone up or trim down, I have a killer lean muscle workout plan just for you.

Increasing your lean muscle mass has a number of benefits for your health and fitness. First, there are the obvious improvements to your appearance and physique. By building muscle, you’re going to tighten things up and look more lean overall, even if you don’t lose any additional fat.

Second, building lean muscle gives a major boost to your body’s resting metabolic rate. Your resting metabolism is your body’s ability to burn fat and calories while at rest – even when you’re sitting on the couch! This is why so many recent exercise plans have taken cardio out of the picture. Building lean muscle has a bigger, overall impact on your metabolism, and this impact is felt over the long-term.

Finally, increasing lean muscle mass results in a number of improvements in your daily living. You’ll be stronger, more flexible, and your endurance will be totally peaked. Your energy levels will be enhanced, and you’ll likely be getting a better night’s sleep. Weight training will even clear up your skin!

So now that you’re clear on the benefits, let’s look at how to get the results…

My Best Lean Muscle Workout Plan

This workout plan requires 4 days of commitment each week, with the option of a bonus day for those who get really serious.

Each day is focused on a different group of muscles. Make sure you give yourself 2-3 days of rest before repeating this cycle. Rest and recovery are important factors in seeing results.

If your goal is primarily fat loss, I want you to aim for 12-15 reps per set. If you’re aiming for strength and size, go with 8-12 reps per set. For the serious lifters out there, you can drop down to 6-8 reps. In all cases, you should be lifting enough weight to reach muscle failure or fatigue at the end of each set.

Day 1: Chest & Back

• 3 sets Dumbbell Chest Press (view exercise)
• 3 sets Dumbbell Chest Flye (view exercise)
• 3 sets Bent Over Dumbbell Row on Bench (view exercise)
• 3 sets Dumbbell Row on Floor (view exercise)
• 2 sets Single Arm Chest Press with Pulley (each side) (view exercise)
• 2 sets Single Arm Lat Row with Pulley (each side) (view exercise)
• 3 sets Decline Pushup with Feet on Bench (view exercise)
• 3 sets Lat Pulldown (view exercise)

Day 2: Abs & Core

• 3 sets Ab Crunch on Stability Ball (view exercise)
• 3 sets Back Extension on Roman Chair (view exercise)
• 3 sets Oblique Crunches on Stability Ball (each side) (view exercise)
• 3 sets Back Extension with Twist (view exercise)
• 2 sets Plank for 60 seconds (view exercise)
• 2 sets Side Plank for 30 seconds (each side) (view exercise)
• 3 sets Lower Ab Bicycle Crunch (view exercise)
• 3 sets Ab Crunch (view exercise)

Day 3: Arms

• 3 sets Barbell Bicep Curl (view exercise)
• 3 sets Dumbbell Bicep Curl on Incline Bench (view exercise)
• 3 sets Seated Dumbbell Tricep Extension (view exercise)
• 3 sets Dumbbell Tricep Extension on Incline Bench (view exercise)
• 2 sets Single Arm Bicep Curl with Pulley (each side) (view exercise)
• 2 sets Single Arm Tricep Extension with Pulley (each side) (view exercise)
• 3 sets Hammer Curl with Rope (view exercise)
• 3 sets Tricep Pushdown with Rope (view exercise)

Day 4: Legs & Shoulders

• 3 sets Barbell Deadlift (view exercise)
• 3 sets Barbell Squat (view exercise)
• 3 sets Leg Curl on Machine (view exercise)
• 3 sets Standing Calf Raise with Barbell (view exercise)
• 2 sets One-Legged Hip Lift (each side) (view exercise)
• 2 sets Lateral Lunge (view exercise)
• 3 sets Seated Dumbbell Shoulder Press (view exercise)
• 3 sets Lateral Dumbbell Raise (view exercise)

Bonus Day: If you’re feeling really enthusiastic, add an additional day to your workout plan and try my Kickboxing Workout here. It will get you burning some extra calories and condition your muscles in a totally new way!

For the best results, make sure you follow up each workout with some protein. I recommend either Optimum 100% Natural Whey or Vega Sport Performance Protein, two of my top picks. And check out my amazing Protein Shake Recipes here.

Have any questions or feedback about this lean muscle workout plan? Please leave a comment below…

Weekend Challenge: Total Body Workout

This weekend, I’m challenging you to hit the gym and hit it in a totally new way.

One of the biggest factors in seeing results and avoiding plateaus is variety. In order to continuously make gains in muscle size, strength, and even fat loss, you need to change it up on a regular basis.

In my article, What is Muscle Confusion, I outline a number of ways you can make simple changes to your exercise routine that will improve your overall results. From number of reps to exercise order, any change will effectively boost results.

But one of the best strategies is to simply include new exercises in your workout. Doing the same routine day in and day out won’t get you too far in the long run, especially if you’re looking for serious results.

So rather than skipping the gym this weekend, I’m challenging you to a total body jumpstarting workout. In just two 30 minute workouts, you’re going to try some pretty cool (and probably new) weight training exercises that will get you back in the game.

Jumpstart Your Workout Routine with this Weekend Challenge!

My weekend challenge workout consists of two 30-minute routines, with one dedicated to your lower body and core, and the other focused on your upper body. You can do these workouts back-to-back in the same day, or you can hit the gym twice this weekend.

For all weight training exercises, I want you to do 10-12 reps per set. If you still consider yourself at the beginner or intermediate level, most of these exercises should be new to you.

Rest for about 30 seconds between sets.

Weekend Challenge Day 1 – Lower Body & Core

• 2 sets Bosu Ball Squats (view exercise)
• 2 sets One-Legged Hip Lift (view exercise)
• 2 sets Lateral Lunge (view exercise)
• 2 sets Back Extension with Twist (view exercise)
• 2 sets One-Legged Ab Crunch on Bosu Ball (view exercise)
• 2 sets Cross-Body Ab Twist with Pulley (each side) (view exercise)
• 1 set Woodchopper (view exercise)

Weekend Challenge Day 2 – Upper Body & Arms

• 2 sets Standing Lat Pulldown (view exercise)
• 2 sets Lateral Raise Dumbbell Kick (view exercise)
• 2 sets Single Arm Chest Press with Pulley (each side) (view exercise)
• 2 sets Reverse Bench Bicep Curl (view exercise)
• 2 sets Reverse Incline Shoulder Press (view exercise)
• 2 sets Decline Pushup with Feet on Stability Ball (view exercise)
• 1 set Overhead Tricep Rope Extension (view exercise)

By doing these two workout routines, this weekend challenge is an opportunity to try a bunch of new stuff. Forget what you don’t like, but incorporate as many of these new exercises into your workout program. They may be just what you need to jumpstart your fitness routine and see some serious results.

This weekend may also be a good time to try a new supplement. Workout supplements are another great way to kick your routine into gear and start seeing results. Most supplements can be divided into pre-workout and post-workout categories. Both phases are key, and both types of supplements can be helpful. To help give you an idea of your options, I’ve outlined my top picks for supplements:

• Best Pre Workout Supplements
• Post Workout Recovery Supplements

Have any questions or feedback about this weekend workout challenge? Please leave a comment below…

5 Healthy Foods to Keep You Full

Without a doubt, hunger is one of the biggest obstacles to dieting success. Frequent cravings, eating out, and fast food can make eating healthy pretty difficult.

But if you’re smart about things, you can totally make choices that not only keep you feeling full, but also help you burn extra calories and fat in the process. Eating healthy shouldn’t leave you feeling unsatisfied. Over time, that lack of satisfaction is going to spell disaster for any health and fitness goal.

So I’m going to help you out by reviewing 5 foods that are healthy and filling. If you want to quiet those cravings and still feel good about yourself, these are some great items to start including in your diet today.

5 Healthy Foods to Keep You Satisfied

Lentils

Fiber is one of the most filling ingredients to look for, and lentils are super high in fiber with over 60% of your daily recommended intake per cup. Lentils are also really high in protein, which is another satisfying and filling ingredient, and if you’re vegan or vegetarian, they qualify as a pretty healthy option. Served hot or cold, they can be used in salads, mixed with rice, or incorporated into a soup or stew.

Both protein and fiber keep you full because they take longer to digest. Fiber is especially satisfying because it actually expands in your stomach!

Split Peas

Split peas are similar to lentils when it comes to fiber content, and they also have a decent dose of protein. They work really well in a soup, or can be added to stews, burgers, and even hummus for some additional flavor.

Beans

Beans are also incredibly filling, and they’re packed full of hearty flavor. High in fiber and protein, they have everything you need to stay happy and satisfied. They work well in soups, veggie burgers, or side dishes to a meal.

For one of my favorite recipes using beans, check out my Healthy Chili Recipe here. And feel free to switch out the black beans with white beans or kidney beans.

Broccoli

In just one cup of broccoli you’ll get about one third of your daily recommended fiber intake, so it will totally keep you full. Add to this the natural detoxifying properties and the high antioxidant content, and you’ll be feeling great! If you’re not a fan of the taste of broccoli, try blending it into a tomato sauce, adding it to soup or chili, or melting some low fat mozzarella cheese on top.

Raspberries

If you want to satisfy your sweet tooth at the same time, go for raspberries. They’re high in fiber and will totally rid you of your sugar cravings. They can be added to a smoothie with one of my Best Protein Supplements to keep you satisfied even longer, or eaten as a late night snack. They also contain antioxidants and other natural properties to help you lose weight.

Want More?

For more great foods that support a healthy diet and keep you full, check out my article on the Top 5 Super Foods for Weight Loss. There are so many options!

Have any questions or feedback about these healthy foods to keep you full? Please leave a comment below…

Post Workout Tips

If you’re not thinking about recovery, you could be missing out on a huge reason of why you are not seeing results from your workouts.

The 30-60 minute window following a hard workout is instrumental when it comes to maintaining health, preventing injury, and improving your gains. From lifting weights to doing crossfit to intense aerobic workouts – these all result in a lot of wear and tear on your muscles and joints, and going about your day as soon as you stop working out isn’t the smartest approach.

It’s important to remember how training works to build muscle. When you lift heavy weights repeatedly, your muscle tissue stretch and tear. It’s during the healing process, as your muscles rebuild and repair, that you actually make gains in size. This is how new muscle tissue is formed, and paying a little attention to the recovery process can go a long way.

Today I’m reviewing my best post workout recovery tips, to help you get the most out of this critical phase. When taken seriously, recovery strategies like these can boost your gains by up to 30%!

5 of My Best Post Workout Recovery Tips

1. Get Serious about Stretching

Stretching is the first thing you need to get right in order to improve your recovery. I’m not just talking about a couple stretches as you’re walking out of the gym either. I mean a real, dedicated post workout stretch period. In general, aim for at least 10 minutes of flexibility training after every workout. Focus on the muscles you worked out that day, and you’ll not only prevent injury and strain, you’ll also see bigger gains.

2. Re-Hydrate

Hydration is important at every stage of your workout, but it’s especially important to replenish your water supply after heavy exercise. Water alone will do it, and while I’m not a big fan of the sugary sports drinks, going with a natural source of electrolytes like this VPX Coco Fit Coconut Water can certainly do the trick.

3. Protein Up

The first 30-60 minutes following a workout is also a good time for protein. This will help supply your muscles with exactly what they need to rebuild. You can approach this one of 2 ways – either grab yourself a healthy, high-protein meal, or have a protein shake using a high quality protein supplement. One of the best options for post workout recovery is a time-released protein like Combat Powder.

Alternatively, a healthy, whole foods protein bar like these delicious Vega Sport Chocolate Coconut Protein Bars will satisfy all your needs.

4. Think Amino Acids

Amino acids are essentially what comprise proteins, and the more variety you get in your diet, the better your muscle building results. The post workout recovery period is one of the best times to take an amino acid supplement. Amino acids are safe, effective, and scientifically proven supplements for aiding in the muscle recovery process. Branched chain amino acids, or BCAAs, are my go-to choice. Check out Dymatize BCAA Complex and start seeing some serious results!

5. Get Some Good Sleep

Although it doesn’t immediately follow the workout, sleep is actually a critical factor in post workout recovery. A lot of repairing and rebuilding occurs while you’re sleeping, and without adequate sleep, you’ll find your results lagging. So make sure you’re getting a solid 7-8 hours every night!

What about Pre Recovery?

In addition to post workout recovery, you should also be thinking about the pre workout phase and what you can do to better prepare for your workouts! Check out my article on Morning Pre Workout Meals here.

Have any questions or feedback about these post workout recovery tips? Please leave a comment below…

The Goodness of Smoothies

Whether your goal is to lose weight or build muscle, smoothies and protein shakes are great meal options for any healthy diet.

What makes smoothies and shakes healthy is that they’re low in carbs (other than natural sugars found in juices and fruits), low in fat, and high in all the good stuff – vitamins and minerals, fiber, and protein depending on the ingredients you use.

All of these ingredients are ideal for boosting your metabolism, which is what makes them so great for fat loss. The protein and other nutrients are also ideal for supporting lean muscle growth and improving your muscle recovery. So as a snack or as a meal replacement, you can’t go wrong with a good smoothie.

The best approach to smoothies is to make them yourself. A lot of the smoothies you buy from vendors have a ton of added sugar, so you have to be careful. In this article, I’m reviewing 7 delicious, lip smacking smoothie recipes.

7 Tasty and Healthy Smoothie Recipes

For all of these recipes, add the ingredients to a good blender and blend to desired consistency. Add ice as desired.

1. Veggie Protein Smoothie – This first one supports both fat loss and muscle building, and it contains completely plant-based ingredients with a major nutritional punch!

• 1 cup of all-natural almond milk
• 1 medium-sized banana
• 1 scoop of Vega Sport Performance Protein
• 1 scoop of Amazing Grass Green SuperFood Powder
• Handful of frozen or fresh berries

2. Super Hydrating Smoothie – This smoothie is one of my favorites, not only for its ability to hydrate, but also for its ability to flush and cleanse your kidneys (thanks to the cucumber) and offer an overall cleanse.

• ¾ cup of coconut water or aloe water
• ½ of a cucumber, peeled and chopped
• ½ cup of fresh or frozen melon (cantaloupe, honey dew, or mixed)
• 1 tablespoon of Nutiva Organic Chia Seeds
• 1 tablespoon of raw honey

3. Fat-Burning Blueberry Smoothie – If you want all the best metabolism-boosting ingredients in one pop, this smoothie is the perfect option. And it tastes great too!

• 1 cup of all-natural almond milk
• 2 medium-sized banana
• ¾ cup of frozen or fresh blueberries
• 1 teaspoon of Nutiva Organic Extra-Virgin Coconut Oil
• 1 tablespoon of ground flax seed
• 1 pinch of ground cinnamon

4. Cranberry Detox Smoothie – Cranberries are a great ingredient for keeping your bladder healthy and aiding in digestion, offering a totally effective and natural detox.

• ½ cup of cranberry juice
• ½ cup of water
• ¾ cup of mixed frozen berries
• ¼ or ½ of a ripened avocado
• 1 tablespoon of Nutiva Organic Chia Seeds

5. Chocolate Peanut Butter Protein Smoothie – Looking for an effective, lip smacking post-workout recovery shake? Or just want a satisfying meal replacement? This is one of my favorites.

• 1 cup of unsweetened almond milk
• 1 medium-sized banana
• 2 tablespoons of all-natural peanut butter
• 1 scoop of Gaspari Nutrition Myofusion milk chocolate flavor
• ½ cup of fresh baby spinach

6. Blackberry Vanilla Smoothie – This one is pretty delicious, and it contains blackberries, which are great for supporting overall health and improving your calcium absorption.

• 1 cup of vanilla-flavored almond or soy milk
• ½ cup of plain fat-free Greek yogurt
• 1 cup of fresh or frozen blackberries
• 1 splash of vanilla extract
• 1 pinch of ground cinnamon
• 1 teaspoon of raw honey

7. Pumpkin Pie Smoothie – Yup, you heard me right! For something totally lip smacking and delicious (but still healthy), this smoothie is pretty amazing.

• 1/3 cup of unsweetened almond milk
• ¾ cup of pureed pumpkin
• ¼ cup of coconut water
• 1 tablespoon of raw honey
• 1 teaspoon of ground cinnamon
• ¼ teaspoon of nutmeg
• ¼ teaspoon of pumpkin spice
• Ice is recommended for this one

Make Your Own…

All of the ingredients recommended in these recipes can be combined and mixed any way you like! Remember, the more protein, fiber, and vitamins and minerals you have, the better the smoothie!

Have any questions or feedback about these lip smacking smoothies? Please leave a comment below…

Workout Motivation Tips That Really Work

Feeling bored with your workout or weight loss routine? Well you definitely aren’t the only one!

After over a decade of working as a personal trainer and fitness coach, I’ve watched people struggle with motivation time and again. There’s no doubt in my mind – motivation is the biggest factor in fitness success. No matter how good your plan is, you’ll never get anywhere without first getting motivated.

But the answer isn’t always a complicated one. Getting (and staying) motivated may be closer than you think and just require a completely different mindset.

These tips will help you succeed with your training goals long term so bookmark this page & share it on Facebook so you can come back to it every time you feel your motivation lagging.

My 10 Best Workout Motivation Tips

1. Get a Good Night’s Sleep – I consider this the starting point for motivation of any kind. Regardless of your mindset, you’ll never get anywhere without enough energy, and it all starts with a good night’s sleep. Hit the sheets earlier, and wake up feeling refreshed and ready to take on your day.  This is the single most dismissed tip that many of us always push aside but a deep 8 hours sleep is pivotal for going from barely seeing any changes to being really happy with the results from your workouts and healthy nutrition.  With a good sleep you will find that you also have less cravings for junk foods so the benefits are exponential. If you haven’t yet make sure to read my article Tricks to Sleep Better.

2. Eat a Solid Breakfast – Diet also plays a pretty important role in motivation, because it’s a big factor in your overall energy level. For some of the best breakfast ideas to support an active and healthy lifestyle, read my article, Jumpstart Your Day: Instant Breakfast Ideas.

3. Workout at Your Peak, Not Your Low – One of the biggest mistakes people make when it comes to motivation is scheduling their workouts when they’re exhausted or drained. If you hate hitting the gym after work because you’re worn out, try to fit it into your morning or lunch hour.

4. Go With a Friend – If you can find a gym buddy, you need to take advantage of this simple strategy for staying motivated. Not only will you be accountable to your friend, but you’ll also help them stay motivated as well. Peer pressure is a good think when it comes to working out.

5. Create a Workout Plan – Start getting serious about every detail, and not only will you see better results, you’ll also feel more motivated to work out. By creating a detailed workout plan, you’ll know exactly what you need to do each day and you’ll feel more committed to do it. Check out my article on Creating a Workout Plan here.

6. Listen to Music – If you don’t already, you really need to start. Listening to music that’s fun and upbeat can be just enough to change your mindset and get you feeling totally energized.

7. Buy Some Killer Gym Gear – Investing in some nice gym clothes and a good pair of shoes can also change your attitude towards working out. If you feel good about yourself, you’ll be more willing to make the time.

8. Try a Pre-Workout Supplement – There are a lot of safe and totally effective pre workout supplements on the market that can boost your energy, improve your results, and get you into a more serious mindset about working out. Take a look at my Top 5 Pre Workout Supplements here for some great ideas.

9. Change Things Up – Boredom is a major cause of depleted motivation, so you should try to change things up on a regular basis. If you’re used to running on the treadmill, try running outdoors. If you go for the same bicep exercise day in and day out, try something new. There are always more options at hand!

10. Hire a Personal Trainer – While it’s not a feasible option for everyone, I highly recommend hiring a personal trainer if you can, even if it’s just for a few weeks or a couple months. Personal trainers are not only experts in motivation, they can teach you the skills to stay motivated long-term.  Another way you can look at is that if you are willing to spend $200 on clothes then why aren’t you willing to spend that money on a personal trainer to make you look better in those clothes???

Have any questions or feedback about these these workout motivation tips? Please leave a comment below…

Run Faster, Harder, Better

I don’t know about you, but it only takes me about 20 minutes of running to get bored. Whether it’s outside or on a treadmill, running is one of those things I don’t always enjoy doing.

But nevertheless, running is a great cardiovascular workout. Not only is it an effective way to maintain overall health and wellness, it also boosts your metabolism and burns a ton of calories. And whether you find it fun or not, running is totally energizing.

So that’s why I’ve come up with 5 strategies to make running more fun. If you’re bored with your same old running routine or have been waiting for the right reason to start, give one of these tips a try. Overcoming boredom is one of the secrets to staying motivated!  With the right determination and strategy your goal should always be to run faster, harder and better and here are some tips to help you achieve that and have fun along the way.

Ready for these tips?

5 Ways to Make Running More Fun

1. Bring a Frisbee with You – Rather than sticking to the same old running trail, grab a Frisbee and find an open area outside. Imagining that you had a partner, throw the Frisbee ahead of you and run after it as fast as you can until it hits the ground. Repeat this pattern as much as you like for some intense sprinting. Not only will this routine pass the time, it will also get you running in some interesting patterns!

2. Try Free Running – Free running (sometimes also referred to as parkour) has become a serious sport around the world, but you don’t need to get as serious (or as crazy) as the pros. Free running involves pretty much any movement intended to get you from one point to the next, whether it’s jumping, climbing, or rolling on the ground. Start by incorporating some basic movements into your running routine, like jumping off of curbs, over benches, or down stairs. Trust me, it can be a lot of fun!

3. Reconnect with Nature – If you’re a serious runner, you may use every gadget at your disposal, from a heart rate monitor to headphones. For a simple change, try shedding your running gear and change up your pace a bit. If you normally run on cement trails, try a more natural setting. Allowing yourself to enjoy the experience can be an easy way to fight boredom.

4. Invest in Some Cool Gear – On the other hand, if you don’t currently use a lot of gear, trying out a heart rate monitor or buying a killer pair of headphones can make running more fun and interesting. Even the right pair of shoes can make running more enjoyable. Here are 3 of my top picks for running gear:

• Omron Heart Rate Monitor
• Nike Vomero’s for Men and Nike Vomero’s for Women
• Sennheiser Adidas CX 680i Headphones

5. Get a Running Buddy – I’ve found that this strategy is the best way to make running more fun, hands down. Running with a partner will keep you motivated and help you last longer. If you can’t find a partner, consider running with a dog. They can add a lot of variety and fun to any running routine. But if you can’t find a buddy of any kind, try giving yourself some time- or distance-related goals, and get into a race mentality!

For more running tips, check out my article on How to Get in Shape for a Race. This is another way to make running more fun and defeat boredom once and for all!

Have any questions or feedback about making running more fun? Please leave a comment below…

5 Low Fat Salad Dressings

Recently, I offered up my Top 5 Healthy Salad Recipes, and they seemed to get quite a response!

A salad is one of the most convenient and healthy meals you can eat, and the variety is pretty much endless. But one of the biggest factors in whether a salad stays healthy is the dressing you put on it.

A lot of dressings are fattening, and in a bad way. Be especially cautious of white, creamy salad dressings – they contain more of the bad kinds of fats. Generally speaking, olive oil is a good option on a healthy diet plan, and any type of vinegar will give your metabolism a decent boost.

You should also watch out for low-fat dressings that are pre-made or available at the grocery store. Unfortunately, when food manufacturers remove fat from items, they often replace it with more sugar and salt. So watch your salad dressing labels.

Do it yourself…

That’s why I recommend doing it yourself and making your own salad dressings. You have complete control and know exactly what you’re eating. Plus, you’ll be able to avoid any additional additives and preservatives that you find in your grocery store varieties.

Here are 5 low fat salad dressing recipes you can do yourself! Each recipe makes 3-5 servings.

5 Low Fat Salad Dressing Recipes

1. Low-Fat Caesar Dressing – Caesar salad is a popular choice, but the traditional kind is full of fat. Here’s a low-fat alternative. Whisk together the following ingredients and pour onto the healthy salad ingredients of your choice:

• 5 tablespoons of plain, non-fat Greek yogurt
• 2 tablespoons of extra-virgin olive oil
• 2 tablespoons of Dijon mustard
• 1 tablespoon of red wine vinegar
• 1 squeeze of fresh lemon juice
• 1 clove of garlic, minced
• Salt and pepper to taste

2. Skinny Miso Dressing – Another healthy alternative for a traditionally creamy and fatty salad dressing, this recipe requires minimal ingredients and minimal prep work. Whisk together the following ingredients and top your salad:

• 2 tablespoons of light, all-natural mayonnaise
• 1 tablespoon of red miso paste
• 1 tablespoon of rice wine vinegar
• 1 squeeze of fresh lime juice

3. Sweet & Tangy Pomegranate Vinaigrette – If you like your dressings on the sweet side, this is the recipe for you. It goes well with a fruit salad or drizzled on a nice bed of fresh arugula with goat cheese. Whisk together the following ingredients:

• ¼ cup of pomegranate juice
• 2 tablespoons of extra virgin olive oil
• 1 tablespoon of balsamic vinegar
• 1 teaspoon of fresh lemon juice
• Salt and pepper to taste

4. Light Barbeque-Ranch Dressing – This one is pretty tasty, and it’s extremely simple and easy. Combine the following ingredients, and enjoy this tangy salad dressing on a salad full of grilled chicken, romaine hearts, black beans, tomatoes, and corn:

• ¼ cup of barbeque sauce (pre-made or home-made)
• ¼ cup of plain non-fat Greek yogurt
• Salt and pepper to taste

5. Simple Balsamic Vinaigrette – This is a classic salad dressing, and my personal favorite. It goes with pretty much every salad ingredient you can imagine, and it’s a great metabolism booster, so it will actually help you burn fat! Whisk together the following classic ingredients and enjoy:

• 2 tablespoons of balsamic vinegar
• 2 tablespoons of extra virgin olive oil
• 1 teaspoon of lemon juice
• 1 teaspoon of honey
• Salt and pepper to taste

Want to make your salad dressings even healthier?

For these recipes and others, try replacing olive oil with Nutiva Organic Extra-Virgin Coconut Oil. It’s been shown in studies to help you burn off more fat and lose weight, and it’s an easy substitution.

You can also mix in these Nutiva Organic Chia Seeds. They go well with creamier dressings and create a consistency similar to a poppy-seed dressing. They’re packed full of protein and fiber for some great health benefits!

Have any questions or feedback about these low fat salad dressing recipes? Please leave a comment below…

How to Eat Healthy When Short on Time

Let’s face it, we live in a world that makes eating healthy pretty difficult at times. It’s getting better, but it still takes a little effort to get it right on a busy day.

The biggest problem is that we’re surrounded by quick fixes and tempting fast food value meals. No matter where you live, these are typically easier to find than anything healthy. And a trip to the convenience store is only going to make matters worse.

If you want to eat healthy when you’re strapped for time, you need to do a little more thinking. The more you plan ahead, the better, and there are more healthy options out there than you may realize.

To get it right, here are 5 strategies for eating healthy when you’re short on time.

5 Strategies for Eating Healthy When Short on Time

1. Prepare Ahead of Time – This is the easiest solution to being short on time, but unfortunately, it requires some planning (and some extra time the night before). If you can, prepare your meals and snacks at home in advance. Doing so allows you to make healthy decisions and know exactly what you’re getting with every bite. For some healthy snack ideas that you can easily take with you, check out my Low Calorie Snacks here.

2. Have a Salad – Making healthy meals doesn’t have to take up a lot of time. In fact, if you have the right ingredients in your kitchen, there are some really fast options out there that require very minimal cooking. One of my go-to meals when I’m short on time is a salad. There’s a lot you can do with a salad, and it’s an easy way to top up your nutritional intake for the day. For some satisfying, healthy salad options, take a look at my Top 5 Healthy Salad Recipes here.

3. Don’t Ignore the Prepared Food Section – It’s not all good, but there are definitely some healthy options for meals and snacks in the prepared food section and deli of your local supermarket. Some of the salads are packed full of healthy ingredients (mixed bean salad, for example), and options like hummus and olives can make for some great, healthy snacks.

4. Wrap It Up – When you’re short on time, even making a sandwich can seem impossible. But I’ve found an easy solution – use a wrap. Not only do they cut down on prep time, they’re easier to take with you and they’re lower on carbs compared to bread. With just a few healthy ingredients, you can easily prepare a mid-afternoon snack or an expedited dinner.

5. Have a Smoothie – This is definitely my go-to meal when I’m short on time. It gets a little more difficult to find healthy options when you’re on the go, as many smoothies that look healthy are actually packed with sugar. But if you do a little investigating and find the right place, you can definitely keep your calorie intake in check.

But at home, smoothies and protein shakes are affordable and healthy meal replacements when you’re strapped for time. I always have on hand some almond milk, a variety of frozen fruits, and a basic, high-quality protein supplement, like Optimum 100% Natural Whey. If you’re vegan, try Vega Sport Performance Protein, it’s another one of my favorites. For some great, healthy smoothie recipes, check out my article, Protein Smoothie: Top 5 Recipes.

Remember, healthy options are always available, no matter how short on time!

Have any questions or feedback about eating healthy when short on time? Please leave a comment below…

Carb Cycling Diet Plan

If you’re not a big fan of low-carb diets, you might want to consider carb cycling.

Carb cycling is a more practical and sustainable approach to reducing your carbohydrate intake. Rather than cutting out carbs altogether or loading up on carbs for energy, carb cycling involves occasional phases of moderate to high carbohydrate consumption within prolonged periods of low intake.

Personally, I really like this approach to low-carb dieting. If you’ve tried to cut down on carbs in the past, you probably noticed your energy levels start to deplete significantly after a few days. If you cut down on carbs too much and for too long, you’ll eventually suffer in terms of energy and strength. And the truth is, your body does need some carbohydrates, not only for energy but also for the proper digestion of other nutrients, like protein.

Carb cycling is a more realistic approach. It allows you to enjoy some of your favorite foods on an occasional basis, and helps avoid the frustration that often results from more restrictive eating habits.

How Carb Cycling Works

Basically, this diet plan works by alternating between cycles of high carb intake and low to moderate intake. The idea behind the plan is that you can create a calorie deficit on low carb days while boosting your metabolism and your energy on days when you increase your carb intake.

Carb Cycling Approach 1 – The typical approach to carb cycling involves 3 days of very low carbohydrate consumption followed by 3 days of moderate to high carbohydrate consumption. But this is only one approach.

Carb Cycling Approach 2 – Another approach is to cycle through 3 days: 1 day of very low or no carbs, followed by 1 day of low to moderate carbs, and rounding out with a high carb day. This one allows for a lot of variety and makes boredom pretty difficult.

Carb Cycling Approach 3 – If you’re really serious about fat loss, you can do up to 4 to 5 days of very low carbohydrate consumption, followed by 2 days of high intake. This one might work well if you want to give yourself a break on weekends.

Remember, when you do eat carbs, whether it’s a low or high carb day, you want to stick to healthy carbs and only whole grains. Many people like to cut out wheat altogether. For more on this, read my article, Wheat Belly: Lose the Wheat, Lose the Weight.

Timing Your Diet with Your Training

In all cases, the best approach is to do your high carb days on days when your training is the most intense. This will help provide you with maximum energy and fuel during your workouts, while also burning off a lot of those extra calories.

Inevitably, you’re going to end up with training days that fall on low-carb days. If you find your energy lacking, try adding one of my top picks for energy boosters, outlined here – How to Increase Energy. I’ve offered up 10 different dietary supplements for boosting your energy.

For more information on low-carb diet plans, read my article, Weight Loss on Low Carb Diet.

Have any questions or feedback about carb cycling? Please leave a comment below…

Lose Your Gut in Less Than 4 Weeks

If you want to lose your gut once and for all, listen up – I have a great combination of tips that come together to help you burn some serious fat in less than 4 weeks.

As a personal trainer and health coach, I’ve never recommended extreme measures when it comes to dieting and weight loss. I believe in a safe, healthy, and practical approach to fitness.

That being said, it is possible to see serious results in just a few weeks. You just need to get intense and commit yourself to your goals. Today, we’re going to target your gut and help you shed some serious belly fat in less than 4 weeks.

Here’s what you need to do…

How to Lose Your Gut in Less Than 4 Weeks

To do it right and see results fast, start all of these strategies TODAY.

Get Your Diet Under Control

First thing’s first, you need to get your diet under control. Although exercise is important for burning fat (which we’ll get to in a minute), diet is where it all starts. You need to do the obvious things – cut out fattening, fried, and fast foods, and reduce your daily sugar intake. Once that’s clear, you need to take things one step further and reduce your carbohydrate intake to 2-3 servings per day. This is a sure way to see fast results without starving yourself.

Next, I want you to start taking an omega-3 fatty acid supplement. Omega-3s are actually a good type of fat for weight loss, as they boost your metabolism and actually redistribute fat away from your gut and waistline. My top choice for omega-3s is Nordic Naturals Ultimate Omega.

Generally speaking, you want to make a major shift in your diet by eating only whole foods (no more processed stuff) and eating foods that boost your metabolism. To help get you started, read my article on 5 Foods to Boost Your Abs Diet here.

The last change I want you to make to your diet is to start taking 7-Keto, a scientifically proven and naturally based fat loss supplement that combines a number of fat-burning ingredients, including green tea extract. Check it out here – 7-Keto LeanGels. Trust me, I’ve seen some amazing gut-busting results with this one!

Exercise Regularly and Wisely

Now that your diet is under control, you need to start sweating. If you want to lose your gut in less than 4 weeks, you need to engage in a regular exercise program that incorporates cardio, total body weight training, and a targeted abdominal routine. You have to improve your body’s ability to burn fat, and this is the best way to do it.

Here’s what I want you to start doing every week for the next month:

• Monday: 20 minutes of cardio / 40 minutes of weight training (chest & triceps)
• Tuesday: 30 minutes of cardio / 30 minutes of abs and core
• Wednesday: 20 minutes of cardio / 40 minutes of weight training (back & biceps)
• Thursday: 30 minutes of cardio / 30 minutes of abs and core
• Friday: 20 minutes of cardio / 40 minutes of weight training (legs)
• Saturday: 20-30 minutes of cardio outdoors (e.g. running)

For a great abdominal and core workout routine to use, try my Total Ab Workout in 30 Minutes. Stick to this plan, and you’ll see your waistline (and the rest of your body) transform in just a few weeks!

And that’s my 4-week plan for losing your gut and trimming your waistline. With this killer combination of healthy diet and exercise, you’ll be looking more toned and lean in no time!

Have any questions or feedback about how to lose your gut in less than 4 weeks? Please leave a comment below…

The Best Cardio Workouts

Looking for a new cardio routine to jumpstart your workout program? I’m offering up some killer new workouts to help get you back in the game – and on the road to seeing results!

Cardiovascular exercise is still a great workout option, whether your goal is burning fat, losing weight, or just overall health maintenance. Where most people go wrong with cardio is doing the same thing day in and day out. You need to change it up on a regular basis and try new things, otherwise you’ll find yourself in a plateau very quickly. Read my 5 Tips to Improve Your Cardio Workout here.

One way to get yourself out of the same old cardio routine is to get yourself off the treadmill (or the elliptical, or the stationary bike). Although these machines can be effective, especially when using an interval training approach, they don’t challenge your fitness in the best way possible.

Here are 3 of my best cardio workouts to get you moving…

3 New Cardio Workouts

1. The Fifty-Five Cardio Workout

This one is a total body cardio routine that can be adapted using pretty much any combination of exercises. You’re going to start out by doing one squat (suing body weight or dumbbells for resistance as desired) followed immediately by 10 push-ups. Rest for 15-20 seconds, then do 2 squats followed by 9 push-ups. Rest again, and do 3 squats followed by 8 push-ups. Keep repeating this pattern until you get down to 10 squats and 1 push-up, at which point you’ll have completed 55 reps of each exercise.

2. The 10-Meter Sprint Workout

Sprinting is a great way to add some variety to your cardiovascular routine. You can do this one outside at a track, or in an empty gymnasium. All you need is enough space to sprint 10 meters. After the first sprint, pause for one breath (1 inhale, 1 exhale), but only breathe through your nose. Sprint back to the other side, pause, and now take 2 breaths through your nose. Keep doing this, adding an inhalation at each pause, until you can no longer breathe through your nose only. You can breathe normally during the sprint, but trust me, breathing only through your nose at each pause is a challenge, and it’s one that will work up quite a sweat!

3. The Jumping Jack Pyramid Workout

This one can easily be done at home or at the gym. Start by doing as many jumping jacks as possible in 10 seconds, followed by a rest of 10 seconds. Then do as many jumping jacks as you can in 20 seconds, and follow this by a 20 second rest. Next, do as many as you can in 30 seconds and rest for 30 seconds. Work your way up to 60 seconds of jumping jacks, following this same pattern, and then reverse it, until you get back to your starting point of 10 seconds of jumping jacks. Repeat this pattern for a longer cardio workout, or apply it to another cardio exercise.

Get More out of your Cardio Workout…

Another great way to add some variety to your cardio routine is to incorporate interval training by cycling through intervals of high and low intensity. This can be done on a treadmill or by using some of the exercises outlined above.

A great example of a cardio routine that involves intervals is my Jillian Michaels Treadmill Workout. You should also check out my article, This Cardio Workout Will Blast Fat for a great weight loss routine.

Have any questions or feedback about these cardio workouts? Please leave a comment below…

Your Post Workout Nutrition

Post workout nutrition is essential to maximizing your gains at the gym. The first hour after your workout is the ideal time to refuel your muscles, re-energize your body, and speed up your recovery.

There are a lot of things you want to think of when it comes to nutrition after your workouts. First, you want to get a good dose of protein. This will aid in muscle repair and recovery after a long hard workout. You also want to make sure you have a solid serving of healthy carbs for energy, and lots of vitamins, minerals, and electrolytes for replenishing your resources.

Research has shown that a combination of 30-40 grams of protein, 50-100 grams of carbs, and up to 30 grams of healthy fats is the best way to support muscle growth post-workout. For a more complete review of post workout nutrition, read my article on Post Workout Nutrition here.

The Ultimate Post Workout Recipe

While many people may go for a post workout protein shake (check out my Protein Shake Recipes here for some ideas), a complete meal is the way to go if you have the time. A complete, home-cooked meal will get you everything you need to recover quickly.

I’ve designed the ultimate post workout meal recipes to help you out. Try this after a long hard workout and the results will speak for themselves. Or, use this recipe as a model for designing other post workout meals.

Salmon with Quinoa & Veggies

This is my favorite post workout recipe. The salmon gives you the best source of protein you can find, and also includes healthy omega-3s to boost your metabolism. The quinoa is also high in protein and technically not even a grain, so you’re avoiding traditional (and often fattening) carbohydrates. Finally, the asparagus and sweet potato give you lots of vitamins and fiber to top off the nutritional value. And the best part? It tastes great!

Here’s what you need for 1 serving (multiply for multiple servings)…

Ingredients:

• 1 salmon filet (approx.. 200 grams)
• ½ cup of quinoa
• ½ sweet potato, diced
• 5-7 sprigs of asparagus, end chopped off
• 3 tablespoons of extra virgin olive oil
• 1 teaspoon of balsamic vinegar
• 1 whole lemon
• 3 cloves of garlic, minced
• Salt and pepper to taste

Directions:

First, grab a medium saucepan and follow the instructions on the package to start cooking the ½ cup of quinoa. When the quinoa is just finished cooking, you’re going to stir in 1 tablespoon of olive oil and 1 minced clove of garlic. Season with salt and pepper, and quinoa is ready to go.

While the quinoa is cooking, preheat your oven to 425 degrees. Line a baking sheet with parchment paper and place the salmon on top. In a small bowl, whisk together 1 tablespoon of olive oil and 1 teaspoon of fresh squeezed lemon juice. Brush the salmon filet with this mixture and season with salt and pepper. Once preheated, cook the salmon filet for 15 minutes. At the 15-minute mark, remove and brush with the balsamic vinegar and cook for 2-3 more minutes.

Lastly, you need to cook your veggies. Bring a large saucepan to medium heat, add 1 tablespoon of olive oil and 2 remaining cloves of garlic. Then add asparagus and sweet potato (in small pieces) and cook until desired consistency (about 15 minutes). In the last 2-3 minutes of cooking, place a few lemon slices on top of the veggies. Season with salt and pepper as desired.

And there you have it! A complete, nutritious, ultimate post workout meal recipe. This really reflects a whole food diet approach to eating healthy, which is how I like to eat. Easily change up this recipe by using chicken or other veggies. Just keep it simple, whole, and nutritionally dense!

Have any questions or feedback about this ultimate post workout recipe? Please leave a comment below…

15 Minute Killer Kettlebell Workout

Kettlebells are one of the best alternatives to dumbbells around, and for many people, they’ve become the fitness equipment of choice.

Like dumbbells, kettlebells are an easy and simple tool for resistance or weight training exercises. But unlike dumbbells, kettlebells have an uneven distribution of weight that actually shifts during various movements and exercises. For this reason, kettlebells are an easy solution for jumpstarting your muscles and getting a little more out of your workouts.

This 15 minute kettlebell workout is a great way to change things up and challenge your fitness in a totally new way. With these full body exercises, you’ll build lean muscle and burn off extra fat and calories.

I recommend starting this workout with 2 things:

• First, take an energy boosting and fat burning supplement like Gaspari Nutrition SuperPump MAX to improve stamina and max out your results.
• Next, take an amino acid supplement like Scivation Xtend, which contains scientifically proven branched chain amino acids (BCAAs) that will enhance your muscle endurance and growth.

My Killer Kettlebell Workout…in just 15 minutes!

If you’re new to kettlebells, start off with 5-10 pounds for this workout, or use what works best for your fitness level. Run through these exercises in order, performing 16-20 reps for each exercise and resting for about 20 seconds in between. Run through the circuit 3 times in total.

1. Squat and Flip – Start in standing position with your feet about hip width apart. Holding the kettlebell with both hands above your shoulder, lower into a squat position. In one controlled movement, push up and out of the squat as you lift the kettlebell overhead, then lower back into the squat as you move the kettlebell across to the opposite shoulder. Repeat, moving the kettlebell from side to side.

2. Lateral Lunge and Lift – In a standing position with your feet shoulder width apart, hold the kettlebell with one hand at your right shoulder (elbow bent). In a big step, move your right foot out to your side and lower into a side lunge. As you do this, lower the kettlebell under your left leg and pass it over to your left hand. Lift back to starting position, repeating on the opposite side. Move continuously back and forth between sides.

3. Shoulder Press – Standing with your feet hip width apart, hold the kettlebell in one hand at shoulder height (elbow bent and close to your torso). Lower into a squat position, then push out of the squat and lift the kettlebell overhead until your elbow is straight. Perform 8-10 reps per side.

4. Plank Row – Get into a plank position (similar to a traditional push up position), with your legs, hips, back, and neck aligned. Place one palm on the floor for support, and grip a kettlebell in the other hand. In a rowing motion, pull the kettlebell up and into your torso, lifting one side of your body off the ground. Hold for 1-2 seconds, and lower, performing 8-10 reps per side.

After 3 circuits, you’ll have worked up a killer sweat and burned a ton of calories. On top of that, the resistance training with the kettlebells will have improved your lean muscle mass, contributing to your body’s overall ability to burn fat.

Using Kettlebells at Home

Kettlebells are a great piece of workout equipment to use at home. They’re convenient and don’t take up a lot of space (they’re actually easier to store than dumbbells, I find). For a great addition to any home gym, check out these Altus 2 In 1 Power Medicine Ball And Kettlebell Set. They have removable handles so they also function as traditional exercise balls!

Have any questions or feedback about this killer kettlebell workout? Please leave a comment below…

5 Super Healthy Meals

I’m always on the lookout for new healthy recipes. Whether you’re trying to lose weight, gain muscle, or just stay healthy, diet is at least half the battle. Today, we’re going to take a look at 5 of my favorite super healthy meal ideas.

All of these recipes contain a decent serving of protein, fiber, and healthy fats, all of which will keep you feeling full and satisfied. They’ll also boost your metabolism and help you burn off fat and calories. These recipes are also low in trans and saturated fats as well as added sugar.

Ready for these recipes? It’s time to spice things up a bit and get out of that same old mealtime routine.

5 Recipes to Keep you Super Healthy and Fit

Protein Fiber Salad – Great for lunch or dinner, this salad is packed full of healthy ingredients and low on carbs to keep you toned and ripped.

Ingredients:

• 1 can of black beans, rinsed and drained
• ½ cup of cooked chicken breast, diced
• 1 cup of fresh baby spinach
• 1 cup of raw veggies (bell peppers, cucumber, chick peas, etc.)
• 2 tablespoons of lemon juice
• 2 tablespoons of extra virgin olive oil
• 1 teaspoon of balsamic vinegar
• Salt and pepper to taste

Directions: In a large salad bowl, toss together beans, chicken, spinach, and veggies. In a separate bowl, whisk together remaining ingredients and drizzle over salad.

Vegetarian Roll-Up – This makes for one tasty lunch, and it’s full of some major nutritional support. The coconut oil adds an extra fat-burning boost!

Ingredients:

• 1 teaspoon of Nutiva Organic Extra-Virgin Coconut Oil
• ¼ teaspoon of balsamic vinegar
• 2 tablespoons of chopped roasted almonds or pine nuts
• ¼ cup of chopped fresh baby spinach
• ¼ cup of chopped mushrooms
• ¼ cup of shredded fat-free cheese of choice
• 1 medium whole wheat wrap

Directions: In a medium sauce pan, heat oil to a medium heat and add nuts, spinach, mushrooms, and vinegar and cook for 2 minutes. Remove from heat, mix in cheese, and add mixture to the wrap.

Carb-Free Egg Salad – Eggs have gotten a bad rap over the years, but they’re a great source of protein to support an active and healthy lifestyle. Remove the carbs and they’re even better!

Ingredients:

• 4 hard-boiled eggs
• 8 hard-boiled egg whites
• 2 tablespoons of light all-natural mayonnaise
• 1 tablespoon of Dijon mustard
• Salt and pepper to taste
• 4 cups of fresh baby spinach
• 2 large tomatoes, sliced

Directions: Using a fork or a food processor, blend together eggs, mayo, mustard, and salt and pepper until desired consistency. Serve with fresh spinach and tomato slices.

Black Bean and Veggie Chili – Want a super healthy, super nutritious complete meal? This is the one for you. For even more protein, add in ground lean turkey or ground chicken.

Ingredients:

• 1 tablespoon of extra virgin olive oil
• 1 teaspoon of minced fresh garlic
• ¼ cup of chopped onion
• ½ cup of sliced mushrooms
• ¼ cup of diced carrots
• ¼ cup of diced green pepper
• ½ cup of chopped tomatoes
• ¼ cup of diced zucchini
• ½ cup of fresh baby spinach
• ½ cup of water
• ¼ teaspoon of cayenne pepper
• ¼ teaspoon of black pepper
• ½ cup of cooked whole grain brown rice
• 1 can of black beans, rinsed and drained

Directions: Bring oil to a medium heat in a large saucepan. Add garlic, onion, carrots, green pepper, tomatoes, and zucchini. Sauté for 10 minutes, then add spinach, water, and spices. Bring to a boil, then reduce and simmer for another 10 minutes. Stir in rice and beans and heat for 5-10 minutes before serving.

Veggie & Tuna Pasta Salad – Another great option for lunch or dinner, this pasta salad has everything you need, from healthy carbs to vitamin rich veggies and high protein tuna.

Ingredients:

• 1 package of whole grain rotini or penne pasta
• ½ cup of extra virgin olive oil or Nutiva Organic Extra-Virgin Coconut Oil
• 2 cups of chopped broccoli
• 1 tablespoon of minced fresh garlic
• 1/3 cup of red wine vinegar
• 2 tablespoons of light all natural mayonnaise
• 1 can of tuna, drained
• 1 large yellow bell pepper, diced
• 1 cup of grape tomatoes
• ½ cup of fresh basil, chopped
• 1 teaspoon of oregano
• 1 teaspoon of salt
• 1 teaspoon of fresh ground black pepper

Directions: Cook pasta until al dente. Drain and toss with oil, broccoli, and garlic in a large mixing bowl. Place in fridge and allow to cool for at least 30 minutes. In a separate bowl, combine tuna and mayo. Remove pasta from fridge and mix in red wine vinegar, tuna and mayo mixture, and remaining veggies, herbs, and seasoning. Toss well before serving. Top with some grated parmesan cheese for some extra flavor.

Something a Little Sweet…

Looking for something sweet that’s also super healthy? Check out my awesome recipes for Chocolate Chip Protein Cookies and Banana Oatmeal Cookies. They’re both full of whole food ingredients and are high in protein to build muscle and boost metabolism!

Have any questions or feedback about these 5 Super Healthy Meals? Please leave a comment below…

The Healthiest Morning Routine

Boosting your metabolism is what really matters when it comes to burning fat and losing weight. And without a doubt, the morning is the best time to give your body a boost.

One of the key strategies to staying toned and ripped is to keep your metabolism elevated throughout the day. Letting your metabolism slow down too much, or for too long, causes your body to stop burning off calories and start storing them as fat.

This is the reason that many dietitians and personal trainers recommend eating 6 smaller meals during the day. By constantly putting fuel into your body, you’re preventing your metabolism from shutting down. You’re keeping your engine running, if you will. This is why eating less or skipping meals are such ineffective strategies for most people. Although it may seem like an obvious route to weight loss, it does exactly the opposite of what you want it to do.

When you go to bed, your metabolism slows down quite a bit. After all, you’re not eating anything and your body is at rest for a long period of time. This is why mornings are the best time to boost your metabolism. It’s essentially when you want to set the stage for the rest of your day. Giving your metabolism a big boost with a healthy morning routine will keep you energized and burning more fat all day long.

A Healthy Morning Routine to Build Muscle and Boost Metabolism

By incorporating some weight training exercises into your morning routine, you’ll also build and condition lean muscle mass. This is another way to get energized for the day, and it will add an additional enhancement to your ability to burn fat.

Here’s the healthiest morning routine to accomplish all of your fitness goals…

This routine should take you a good 40-45 minutes, depending on your endurance and speed. For all weight training exercises, aim for sets of 10-12 reps each.

• 3 minute warm up on treadmill
• 15 minutes moderate to high intensity on treadmill
• 2 sets bench step-ups (view exercise)
• 2 sets woodchopper (view exercise)
• 3 sets ab crunch on stability ball (view exercise)
• 2 sets barbell shoulder press (view exercise)
• 2 sets barbell deadlift (view exercise)
• 2 sets dumbbell chest press (view exercise)
• 2 sets hanging leg raise (view exercise)
• 2 sets wide grip pull-ups (view exercise)
• 2 sets back extensions with twist (view exercise)
• 3 sets bosu ball knee tucks (view exercise)
• 3 minutes jump rope
• 5 minutes cool down and stretch

This healthy morning routine hits all of your major muscle groups and gets you working up a real sweat! This is seriously the best way to get energized for the day. Add this to your current routine, or use it on mornings when you can’t seem to get motivated.

The Best Morning Nutrition

You should also be thinking about your morning nutrition. Just like exercise, the food you put in your body plays a huge role in your energy and metabolism for the day.

My absolute #1 recommendation is to start your day with my Best Pre Workout Shake (recipe here). It’s the perfect fuel for this healthy morning workout routine.

If you want some other great metabolism-boosting meal ideas to kick off your mornings on the right foot, check out these 2 articles:

• Morning Pre Workout Meals
• Jumpstart Your Day: Instant Breakfast Ideas

Whatever you do, get energized and get moving! The morning is the best time to do it, so do it right!

Have any questions or feedback about this healthy morning routine? Please leave a comment below…

The 10-Minute Ab Circuit

When you’re tight on time, a good 10-minute workout can be the only thing keeping you and your fitness goals on track.

And when it comes to time-saving workouts, a solid 10-minute ab workout can be especially helpful. Your abdominal muscles are a relatively small group of muscles. They can only get so big, which is why you can successfully tone and condition your abs in just a few short workouts each week.

Remember, this doesn’t mean you can ignore the rest of your body. The best way to get a six pack is a total body approach that incorporates cardiovascular exercise and weight training on all fronts. A big part of getting a washboard stomach is fat loss, and the best way to burn more fat is to enhance your lean muscle mass and boost your metabolism all around.

The moral of the story? You can’t only train your abs to get a six pack. That being said, you need to include some focused abdominal exercise to tone and build your midsection.

This 10-minute abdominal circuit is the perfect option, whether you tack it on to the end of a hard-hitting chest workout, or use it when you’re short on time. Either way, it’s a great way to burn a ton of calories and condition your ab muscles in just 10 minutes!

Killer 10-Minute Ab Circuit

For all ab exercises, perform 20-30 reps per set, or until you reach muscle fatigue. Perform 1 set of each exercise consecutively, resting for no more than 10-15 seconds in between.

If you have a little extra time, warm up with 3 to 5 minutes of jump rope. Otherwise, jump right in!

• Ab Crunch (view exercise)
• Ab Crunch on Stability Ball (view exercise)
• Bicycle Crunch (view exercise)
• Bosu Ball Stairclimbers (alternate between sides)
• Plank (60 seconds) (view exercise)
• Oblique Crunch on Stability Ball (both sides) (view exercise)
• Lower Ab Bicycle Crunch (view exercise)
• Russian Twist (view exercise)
• Side Plank (30 seconds each side) (view exercise)
• Woodchopper (view exercise)

If you have more than 10 minutes, simply run through the circuit again, or mix it up as you like. This is an easy circuit to fit in to any timeframe.

Make sure you fuel up after any workout, no matter its duration. This is an important step when it comes to toning and conditioning your abs as well. I recommend either a good protein supplement like Gaspari Nutrition Myofusion (try the chocolate flavor), or something all-natural like the Vanilla Optimum 100% Natural Whey which is awesome with berries or mangoes.

Don’t have time to make it to the gym? Check out my Best Home Gym Equipment here and save even more time!

How to Torch Belly Fat Once and For All…

As I mentioned earlier, burning fat is a big part of getting sexy, six pack abs. This is because fat deposits around your waistline hide your muscles, so no matter how many crunches you do, you’ll never see the results unless you burn off more fat. That requires the right combination of a healthy diet and total body fitness.

For my best tips on burning belly fat, take a look at my recent article on How to Torch Belly Fat in 6 Weeks. Trust me, if you can implement these simple strategies you’ll improve your results tenfold!

Have any questions or feedback about these this 10-minute ab circuit? Please leave a comment below…

Kate Beckinsale Workout

If you saw Kate Beckinsale in the latest Total Recall movie, then you know just how good of shape she’s really in. But fitness isn’t anything knew for this seasoned actress. Her role in the Underworld movie franchise has kept her in pretty amazing shape for the last decade.

So how does Kate do it? In today’s article, I’m going to cover the best fitness and workout tips based on Kate Beckinsale’s strategy and approach. I’m also going to offer a one-week workout routine to get you in killer shape like Kate!

Ready to get started?

Kate Beckinsale’s Approach to Fitness

It’s been reported that Kate takes a pretty diverse and varied approach to fitness. She likes to change things up on a regular basis, and constantly try new things.

Not only does this strategy help prevent boredom, it also keeps your body and your muscles engaged, which means you’ll keep seeing results over time. The more you shock your muscles and your metabolism, the less likely you are to hit a plateau, whether it’s weight loss you’re aiming for or lean muscle growth.

In order to keep as much variety in her workouts as possible, Kate does a lot of High Intensity Interval Training (HIIT). HIIT incorporates a series of exercises that typically involve both resistance training and cardiovascular exercise. Interval training can generally be used for any cardio exercise as well. All you need to do is switch back and forth between high and low intensity every 2-5 minutes. Trust me, it’s a great way to challenge your body!

Kate also includes a lot of yoga, cardio, and weight training in her fitness program. These strategies help keep her toned and flexible, which she needs in all of her big action roles. But regardless of what you do in your daily routine, these are strategies that lead to major improvements in fitness.

Kate Beckinsale Workout Routine

So here it is – an awesome, hard-hitting, 5-day workout routine to get you in Kate Beckinsale shape in just a few weeks.

This 5-day program incorporates a number of strategies, including interval training, weight training, yoga, and cardio. If you want variety, this is the routine for you!

Day 1 – Interval Training & Yoga

• 1 round of my Interval Training Workout for Fat Loss (click here)
• 30 minutes (minimum) of yoga (for at-home yoga, check out this Gaiam Yoga for Beginners Kit)

Day 2 – Upper Body Weight Training

• 15 minute Warm Up on Treadmill
• 3 sets Cable Lat Pulldown (view exercise)
• 3 sets Seated Cable Row (view exercise)
• 2 sets Barbell Bicep Curl (view exercise)
• 3 sets Dumbbell Chest Press (view exercise)
• 3 sets Dumbbell Chest Flye (view exercise)
• 2 sets Overhead Tricep Extension (view exercise)
• 10 minute Cool Down / Stretching

Day 3 – Cardio Interval Training & Core

• 5 minute Warm Up on Treadmill
• 2 minutes Light Jog on Treadmill
• 5 minutes High Intensity on Treadmill
• 3 minutes Fast Walking on Treadmill
• 2 minutes High Intensity on Treadmill
• 3 minutes Light Jog on Treadmill
• 2 minutes High Intensity on Treadmill
• 3 minutes Cool Down on Treadmill

• 3 sets Stability Ball Crunch (view exercise)
• 3 sets Lower Ab Bicycle Crunch (view exercise)
• 2 sets 60-second Plank (view exercise)
• 3 sets Oblique Crunches on Stability Ball (view exercise)
• 2 sets Lower Back Extension on Stability Ball (view exercise)

Day 4 – Lower Body Weight Training

• 15 minute Warm Up on Treadmill
• 3 sets Front Dumbbell Squat (view exercise)
• 3 sets Dumbbell Deadlifts (view exercise)
• 2 sets Standing Calf Press with Barbell (view exercise)
• 2 sets Hip Extension (view exercise)
• 3 sets Lateral Lunge with Dumbbells (view exercise)
• 3 sets Seated Ham Curl (view exercise)
• 10 minute Cool Down / Stretching

Day 5 – Interval Training & Yoga

• 1 round of my Interval Training Workout for Fat Loss (click here)
• 30 minutes (minimum) of yoga

I recommend running through this routine for 4-6 weeks before making any major changes.

Follow up each workout with one of my favorite, all-natural, plant-based protein supplements, Vega Sport Performance Protein. This will help refuel your muscles and totally improve your fat burning and toning results!

As for a diet, I’m going to recommend my Paleo Diet for Athletes (read it here). This will help support all of your health and fitness needs, and keep you trim, toned, and lean like Kate Beckinsale!

Have any questions or feedback about my Kate Beckinsale workout? Please leave a comment below…

Getting Ripped Like Chris Pine

Star Trek: Into Darkness has Chris Pine reprising his role as the young Captain Kirk. But this isn’t the same Captain Kirk you remember from your childhood. Chris Pine’s take on the classic star-faring character has a little more edge and is in some pretty crazy physical shape.

So what did Chris do differently this time around?

For starters, he expanded his training beyond the weight room to incorporate boxing exercises as well. Whether you want to actually box or not, boxing and kickboxing moves can be used for some amazing total body exercise routines at the gym. And you don’t even need a punching bag to get it right.

On top of that, Chris Pine’s latest workout involved a lot more outdoor cardiovascular exercise, namely jogging and hiking. This kind of cardio is a great way to challenge your variable heart capacity and burn a ton of calories and fat. The treadmill is definitely effective on its own, but getting yourself outdoors adds an extra challenge to your fitness and endurance. And the variable speeds and inclines are a great way to spice things up a bit.

Today, I’m offering up a killer workout routine based on Chris Pine’s reprisal as Captain Kirk in the latest Stark Trek blockbuster.

To get the most out of this workout routine, I recommend trying one of these Best Pre Workout Supplements. Pre workout nutrition is a critical factor in seeing real results fast and will catapult your energy and motivation level into warp speed.

Build and Tone Muscle with this Chris Pine Workout Routine…

For this workout plan, you’re going to get to the weight room 3 days a week, with 2 additional days dedicated to cardio and total body fitness.

For all weight training exercises, aim for 8-10 reps for each set, unless otherwise noted. Rest for about 30-60 seconds between sets, and make sure you follow up every workout with a good stretch period.

Day 1 – Chest and Biceps

• 4 sets Dumbbell Chest Press (view exercise)
• 3 sets Incline Dumbbell Chest Press (view exercise)
• 3 sets Dumbbell Chest Flye (view exercise)
• 4 sets Cable Rope Pushdown (view exercise)
• 3 sets Tricep Extension on Bench (view exercise)
• 3 sets Overhead Rope Extension (view exercise)
• 4 sets Chest Press with Single Arm Pulley (both sides) (view exercise)

Day 2 – Total Body Fitness

• My 30-minute Kick Boxing Workout Routine (click here)
• 30 minutes of Jogging or Running Outdoors

Day 3 – Back and Triceps

• 4 sets Dumbbell Row on Bench (both sides) (view exercise)
• 3 sets Seated Cable Row (view exercise)
• 3 sets Cable Lat Pulldown (view exercise)
• 4 sets Barbell Bicep Curl (view exercise)
• 3 sets Bicep Curls on Reverse Bench (view exercise)
• 3 sets Hammer Curl with Rope (view exercise)
• 4 sets Bicep Curl with Single Arm Pulley (both sides) (view exercise)

Day 4 – Total Body Fitness

• My 30-minute Kick Boxing Workout Routine (click here)
• 30 minutes of Jogging or Running Outdoors

Day 5 – Legs and Abs

• 4 sets Barbell Deadlifts (view exercise)
• 4 sets Barbell Squats (view exercise)
• 3 sets Leg Curls on machine (view exercise)
• 4 sets Standing Calf Press with Barbell (view exercise)
• 3 sets Ab Crunch on Stability Ball (view exercise)
• 3 sets Bicycle Crunch (view exercise)
• 4 sets Back Extension with Twist (view exercise)

And don’t forget to end this workout with a high quality protein supplement like Optimum 100% Casein Protein, one of the best time-released proteins you can find which will feed your muscles with the amino acids they need to recover and grow for several hours after your training session.

For some satisfying and health protein shake recipes, check out my Top 5 Protein Shake Recipes here.

Have any questions or feedback about my Chris Pine workout? Please leave a comment below…

7 Foods a Nutritionist Would Never Eat

Nutritionists and dieticians play an important role in the health and fitness industry, but not everyone has the time or the money for a one-on-one consultation.

So I’m here to help, by reviewing 7 foods a nutritionist would never eat. All of these culprits are based on the principles of my Clean Eating Diet. Although it’s helpful to know what to eat to get healthy and stay fit, it’s also helpful to know what NOT to eat. Whether it’s losing weight or building muscle that’s your goal, these are 7 foods you need to remove from your diet immediately!

7 Foods to Avoid on Any Healthy Diet

1. Diet Soda – Diet soda is sweetened with artificial sweeteners like aspartame, and trust me, there’s nothing that nutritionists hate more! Artificial sweeteners have been shown in a number of studies to completely throw off your appetite and hunger, leading to weight gain over time.

Go for a beverage that’s full of nutrients to support a healthy lifestyle, like this VPX Coco Fit Coconut Water.

2. Non-Organic Strawberries – Studies have found residues from up to 13 chemical pesticides on any one batch of strawberries. These things are literally doused in chemicals, to the extent that strawberry farmers have to wear protective suits when spraying them.

There’s an easy solution for this one. Simply opt for organic strawberries. They may cost an extra dollar or two, but personally, I think it’s worth it.

3. Rice Cakes – These have become a snacking favorite for anyone trying to lose weight, but rice cakes can be pretty deceiving. They may seem like a light, low-fat salty snack, but they’re actually really high on the glycemic index. White rice is pretty much just as bad as white pasta, and any diet high in carbs is bad for toning and fat loss.

Instead, snack on nuts like these NOW Almonds. They’re packed full of healthy fats and protein to boost metabolism.

4. Corn – If you knew what corn was really made of nowadays, you’d agree with the nutritionists! Corn is so genetically modified that it hardly resembles the original plant, now capable of producing its own pesticides. Unfortunately, corn by-products are found in a lot of foods, from ketchup to bread, so you’ve got to watch out for it.

In addition, corn is also a starchy food, so it’s not so great for weight loss. Go for vegetables like broccoli, spinach, and leafy greens instead!

5. Low-Fat Salad Dressing – Like many other low-fat foods, companies actually add sugar and high-fructose corn syrup when they remove fat from their products. Salad dressings are one of the worst foods for this. Most nutritionists would agree, the natural combination of oil and vinegar actually improves your body’s ability to burn fat. So don’t screw it up!

Want to enhance your fat burning potential even more? Make your own salad dressing by mixing some red wine vinegar and this super fat-boosting Nutiva Organic Extra-Virgin Coconut Oil.

6. Peanut Butter – Unfortunately, the Jiffy peanut butter you grew up with as a kid is loaded with salt and sugar, two ingredients any nutritionist will tell you to avoid. The same goes for other nut butters, including those sugary hazelnut spreads.

But don’t worry, you can still enjoy a good PB and J, just go for an all-natural peanut butter blend that only lists peanuts under its ingredients!

7. Lattes, Cappuccinos, and Creamy Coffees – There’s nothing wrong with coffee and espresso on its own. They’re actually really high in antioxidants. But once you add all the cream and sugar, you’re pretty much ruining your chances for weight loss. And even the artificial sweeteners aren’t so great.

Want a healthy alternative to perk you up in the morning? Go for Magic Matcha Green Tea. It’s super high in antioxidants and actually has more caffeine than coffee! Plus it won’t leave you with the jitters.

Have any questions or feedback about these foods that a nutritionist would never eat? Please leave a comment below…

Featured Healthy Food Blog – The First Mess

I recently set on an expedition to feature the best of the best healthy food and fitness bloggers on the web. It’s been a fun adventure just in the past few weeks alone to see how impressive the quality of the content bloggers are putting out these days. Laura Wright who is the writer for The First Mess was no exception, her amazing healthy recipes and beautiful photography had me in awe and getting excited to try some of her features.

So I’ve put together a great 10 question survey which I hope will give each and everyone of my readers a great takeaway and simply being able to relate on some level with these incredible people.

Without further adieu, let’s jump in and learn from Laura:

1. What got you started with your blog?
   I had graduated from a nutritional culinary program and had been working in restaurants for a while. A friend of mine kept at me to start a blog, kind of for her own learning benefit, which is hilarious to me now. And it just kind of went from there!
2. What’s your philosophy about food and health?
   Very simply, I always say to pay attention—to the season, what your body needs in terms of nourishment, how the food was produced etc.
3. What has been your biggest challenge in getting healthy?
   I love sweets, so getting over refined sugar was a big hurdle for me. I’ve always ate vegetables and enjoyed them, but I definitely had a serious sugar addict thing going on for a while. I love baking with natural sweeteners like maple syrup, dates and raw honey now. It’s amazing to me how these ingredients provide sweet richness and nourishment as well.
4. What is the single most important thing that keeps you motivated to stay healthy?
   My life is so much better in a very whole sense. My mood is brighter, I have more energy to do the things I love, my focus is pretty spot on most days, and I sleep really well.
5. What are some nutritional principals that inspire you?
   I always try to learn more about the Ayurvedic approach to wellbeing/nutrition when I can. I love the focus on eating seasonally, the cooling + warming foods depending on what kind of bodily state/climate you find yourself in. The glance at food as a part of your being in a very physical and real way is something I always try to think about when I prepare a meal now.
6. Who is your biggest inspiration and why?
   Not a singular person, but I am pretty blown away by the magnificent power of nature on a very regular basis.
7. What is your favorite healthy food (recipe)?
   It’s really simple, but I love avocado smashed on sprouted grain toast with a bit of lemon, salt, pepper, hemp seeds and nutritional yeast. (I have this recipe along with some other snack-y things on my blog: http://www.thefirstmess.com/2013/05/01/four-vegan-post-workout-snack-recipes/)
8. What does your favorite workout involve?
   Right now, it’s minimalist running. I’m kind of new to the whole thing, but I’m excited to get better at it. I love that it requires my full attention to break out of old postures and habits. It’s rather meditative in that sense.
9. How do you like to enjoy your free time?
   I love cooking and eating with friends, family + my partner, which I think is kind of a given. I also love to putter in the garden, go for a hike, do yoga, work on creative projects, build stuff… In a general way, I have a hard time sitting still. Having said that, I do fully enjoy a relaxing sit-down with a cold drink whenever I get the chance.
10. What would your encouragement be towards health and fitness?
    Always be prepared so that the healthy choice becomes second nature. I find batch-cooking healthy staples like quinoa, brown basmati rice, roasted vegetables, granola, chickpea salads, vinaigrettes, vegetable soups + stews, marinated tofu etc really helpful for throwing healthy meals together throughout the week. You can mix any of those things with some fresh greens, sliced avocado, herbs and extra spices for a very satiating sit-down meal.

Conclusion:

I have to say I’m humbled by Laura’s simple way of looking at things.  You can tell from her answers that she doesn’t like to complicate things, but rather be prepared and go with the flow of life.  It’s not only refreshing to me as a health coach but invigorating and makes me want to up my game even further.

I’d like to encourage you to leave questions or comments for Laura below, visit her website The First Mess and also hopefully we can get her to share some exclusive recipes with Weight Loss and Training in the very near future!

Stop Making Diet Mistakes

The weight loss industry is rampant with rumors, fads, and false information. Things can get pretty confusing, even for people who are trying to stay on top of eating healthy and exercising pretty regularly.

So if you want to get things straight and start doing it right, listen up! I’m reviewing 10 of the biggest diet mistakes.

All of these diet mistakes are based on my experience as a health coach and personal trainer. Over the years, I’ve heard some pretty crazy ideas from clients, and I’ve been surprised more often than not by what people do to try to lose weight.

Let’s get to it…

The 10 Biggest Diet Mistakes to Correct Today

Diet Mistake #1: Liquid Calories – I see this time and time again with all the new fads that come out there on different juices and even drinks like Coconut water.  The truth is that there are added calories and over time these add up and because it’s liquid it’s easy to overdo it and not be as mindful as you are with food.  The BIGGEST time I particularly see this is with coffee drinks like lattes and mochas, some of these go in excess of 300 calories and if you multiply that by 5 times a week that is like adding another full day worth of calories to your weekly caloric intake.  Be smart and aware about the calories in your drinks.

Diet Mistake #2: Eating Infrequently – Eating less obvious is another big dieting mistake, but contrary to your intuition, eating less often is not going to help you out. In fact, not eating often enough can put your metabolism into hibernation mode, and that means burning less fat and fewer calories. Instead, eat more often, 6 smaller meals a day being ideal.

Diet Mistake #3: Restricting Calories – Calorie restricting can work for some people with extreme weight loss goals, but for the average person, cutting down on calories too much is just another route to a slow metabolism. Worry more about eating foods that boost your metabolism. Read my article on 5 Foods that Speed Metabolism here.

Diet Mistake #4: Eating Only Healthy Food – Of course you want to eat healthy as much as possible, but all those “low-fat” and “fat-free” options often come with hidden ingredients like sugar and artificial sweeteners and flavors that actually make losing weight even harder.  Don’t go down this path, choose natural whole foods that have all the flavour, slow down and really savour it but just be smart about it and reward yourself after being super heaalthy for a full week at a time.

Diet Mistake #5: Drinking Alcohol – Unfortunately, alcohol is really high in calories, which makes it pretty deceiving and potentially disastrous for your weight loss goals. Reduce your alcohol consumption to 1 or 2 days a week, and go for lower-calorie beverages like vodka and gin.

Diet Mistake #6: Cutting Out Carbs – While it’s definitely true that reducing your carbohydrate intake can lead to significant fat loss results, cutting out carbs altogether is a big mistake. It’s not practical, and it’s actually not healthy for a number of reasons, especially when it comes to digestion and mental functioning. Instead, think about the types of carbs you eat, and go for healthy options only. Read my article on Wheat Belly: Lose the Wheat, Lose the Weight for one approach to eating healthy carbs.

Diet Mistake #7: Skipping Breakfast – You’ve probably heard this one, but it’s important to get it straight. The morning is the most important time to boost your metabolism, because it’s pretty much been shut down all night. Eating breakfast will help you burn more fat all day long, but skipping breakfast will only make you store fat!

Diet Mistake #8: Cutting Out Fat – Removing fat from your diet seems like the most obvious strategy for losing weight, but it’s not quite that simple. You definitely want to eliminate bad fats like trans and saturated fats, but you can actually boost your metabolism by including more healthy fats like omega-3s. Read my article on Omega 3 Health Benefits here.

Diet Mistake #9: Thinking Only about Food – While a healthy diet is a big part of losing weight and burning fat, you should never be doing it without also increasing your exercise and improving your fitness. It’s important to think about balance when it comes to your health, so make sure you get moving.

Diet Mistake #10: Doing Everything at Once – This is probably the biggest diet mistake that people make, and it can really be disastrous. You can’t change everything about your diet all at once, and extreme strategies generally don’t last very long. You need to make changes gradually in order to allow your body to adjust. Read my article on How to Torch Belly Fat in 6 Weeks for a great 6-week strategic plan.

Have any questions or feedback about these diet mistakes? Please leave a comment below…

Yummy and Fresh Salad Recipes

There’s really no way around it – salads are an essential part of any healthy diet and they really don’t have to be the same old boring version time and time again!

In addition to being low in carbs and generally low in fat (as long as you choose the right dressing and watch the cheese), the veggies in salads are packed full of vitamins and nutrients to support good health.

Being so nutritionally dense, salads will boost your energy and get you burning more fat and calories. And they’re versatile, which makes them great options for lunch, dinner, or snacking.

Here are 5 healthy salad recipes to add to your diet plan today. Whether your goal is to lose weight, burn fat, or support a healthy and active lifestyle, these are the kinds of recipes you want to write down!

My Top 5 Healthy Salad Recipes

1. Southwest Chicken Salad

Ingredients:

• ½ cup of salsa sauce
• ½ cup of fat-free sour cream
• 1 package of romaine & leaf lettuce salad mix
• ½ cup of shredded low-fat cheddar cheese
• ½ pound of grilled chicken, diced
• ½ cup of drained sliced black olives
• ½ cup of cherry tomatoes quartered
• 1 avocado, peeled and sliced

Directions: Whisk together salsa and sour cream. Coat lettuce with mixture, and toss with remaining ingredients. Serve with toasted flaxseed wrap for an extra crunch. Makes 4 servings.

2. Italian Chopped Salad

Ingredients:

• 2 cups of fresh baby spinach
• 1 medium tomato, seeded and chopped
• 1/3 cup of chopped bell peppers
• 3 ounces of non-fat ham (or alternative of choice), chopped
• 3 ounces of low-fat provolone cheese, cubed
• ½ cup of whole wheat Italian croutons
• 1/4 cup of red wine vinegar dressing

Directions: Toss together dry ingredients and drizzle with dressing. For an added protein boost, add a couple hard-boiled eggs. Makes 2 servings.

3. Mango Chicken Salad

Ingredients:

• 1 bag of coleslaw mix
• 1 ripe mango, peeled and diced
• ¼ cup of green onion, chopped
• ¼ cup of chopped toasted almonds
• 1 cup of diced cooked chicken breast
• ½ cup of low-fat yogurt-based dressing (could also use a low-fat poppy seed dressing)

Directions: Toss dry ingredients and drizzle with dressing. To make your own yogurt-based dressing, try combining equal parts peach flavored yogurt and white vinegar with ½ a teaspoon of dry ginger. Makes 4 servings.

4. Summer Fresh Greek Salad

Ingredients:

• 1 bag of romaine lettuce (or 2 heads, chopped)
• ¾ cups of diced cucumber
• ¼ cup of sliced red onion
• ¼ cup of sliced black olives
• ½ cup of cherry tomatoes, halved
• ¼ cup of pickled beets, chopped
• 1/3 cup of low fat feta cheese, crumbled
• 1/3 cup of low fat Greek dressing or balsamic vinaigrette

Directions: Toss all ingredients lightly and serve. For extra protein, add grilled chicken, salmon, or shrimp. Makes 4 servings.

5. Zesty Shrimp Salad

Ingredients:

• 1 bag of romaine and leaf lettuce salad mix
• 1 cup of cherry tomatoes, halved
• 1 tablespoon of chopped fresh chives
• ½ cup of thinly sliced cucumber
• 12-15 cooked, deveined, and peeled shrimp
• 1/3 cup of low fat ranch dressing
• ½ cup of shrimp cocktail sauce

Directions: Whisk together dressing and cocktail sauce for a zesty dressing (or simply use a light Italian dressing as an alternative). Combine remaining ingredients and drizzle with dressing. Makes 4 servings.

Looking for more healthy meal ideas?

If you like these recipes, check out my Quinoa Salad Recipes here for some more great healthy meal ideas. Quinoa is a really versatile ingredient that works well in salads!

Want something a little heartier to break the routine? Try my recent Healthy Chili Recipe – it makes a great side to these healthy salads.

Keeping Your Diet Healthy

Ok so now the trick is simply watching the portion levels and how your body adjusts.  You can always modify these ingredients to go heavier on veggies so you keep the calorie-count low and make sure to satisfy your fullness factor.

Some prefer to have these salads with other food to round it up for a meal and some people like me like to make these meals and just have protein packed smoothies a couple hours before and a couple hours after the salad so I’m keeping my metabolism high and my body’s tendency to store fat on the low side.

Lastly, mix it up all the time.  Try adding fresh new herbs like parsley, cilantro or basil and using different in-season veggies like beets or arugula.

Have any questions or feedback about these top healthy salad recipes? Please leave a comment below…

Time to Get Rid of Your Belly Fat!

I hear you all loud and clear, you want to see real results fast, and you’re willing to put in the hard work to get there but you JUST want to see results! Losing belly fat is no exception to this rule right? You don’t want to just burn off belly fat – you want to torch it.

To help you do just that, I’m reviewing 3 metabolism boosting, fat burning strategies that will get you seeing amazing results in just 6 weeks. There’s no doubt about it, you have to work hard at this, and you have to be committed, but if you do it right, you’ll tone and trim your waistline like never before!

Follow these 3 strategies for 6 weeks and totally torch that annoying belly fat…

3 Strategies to Torch Belly Fat

1. Clean Up Your Diet

The first thing you need to do is clean up your diet. At the start of this 6 week endeavor, you need to cut out a few items with no questions asked.

Here’s what you need to remove from your diet:

• Any foods with trans or saturated fats – check your labels.
• Foods with added processed sugars (naturally occurring sugars are okay).
• Foods or beverages with aspartame or other artificial sweeteners.
• Carbohydrates that are bleached, white, or processed.
• Fast foods, fried foods, and frozen dinners.

At the same time, I want you to add more of the following:

• Lean protein, like that found in chicken, fish, eggs, lean beef or vegetarian sources like beans, lentils, hemp, sprouted grains and quinoa.
• Fiber, in the form of fruits, vegetables, and whole grains.
• Omega-3 fatty acids, like those found in avocado, nuts, and salmon.

This is a whole foods approach to eating. For more information on adopting a whole foods diet, read my article on the Benefits of Whole Foods here.

In addition to these rules, I want you to follow the following carbohydrate reduction plan. Cutting down on carbs is an easy way to see fast, fat-burning results.

• WEEKS 1-2: Reduce your carbohydrate intake to 2 portions per day (equivalent to 2 slices of bread).
• WEEKS 3-4: Add one serving to your daily carb intake, eating 3 portions per day.
• WEEKS 5-6: Add one more serving of carbs only if you feel you need to, otherwise stick to 3 servings. Make sure that what you are eating is whole grain only.

2. Get Moving, and Get Lifting

The second part to this 6 week belly fat reduction plan is exercise. In particular, I want you to adopt a workout routine that combines cardiovascular exercise and weight training. This combination will give you amazing results fast, by burning a ton of calories on the spot and raising your resting metabolism.

For 6 weeks, I want you to do my Fat Burning Workout Plan (click here for the full details). It’s the perfect workout plan for torching belly fat, and gets you to the gym 5 days a week! It also has dedicated core and cardio days for optimal results.

And don’t be fooled by the focus on weight training. This is the best approach to burning a ton of calories and fat, because gaining lean muscle mass will help your body burn more fat!

BONUS DAY: For the best fat burning results possible in 6 weeks, I want you to add in my 15 Minute Jump Rope Workout once a week for the last 3 weeks. Jumping rope is an easy, fat burning solution!

3. Add 7-Keto to Your Fat Torching Arsenal

Last but not least, I want you to supplement daily with 7-Keto, a product that’s totally revolutionizing the fitness industry. It contains a variety of naturally derived, scientifically based ingredients to seriously boost your metabolism and torch belly fat.

For more information or to purchase 7-Keto LeanGels, read my article on Boosting Your Metabolism with 7-Keto. Combined with a healthy diet and a solid exercise plan, you’ll torch that belly fat in 6 weeks flat!

Have any questions or feedback about torching belly fat? Please leave a comment below…

Most Intense Fat Blasting Workout

In my recent article, 7 Weight Loss Rules that Work, I reviewed 7 key strategies for burning fat and losing weight and in one of those strategies, I recommended that you get off the treadmill and throw some variety into your workout routine. This is the best way to avoid plateauing, which is what happens when your body gets used to the same old thing and you stop seeing the results you were hoping for.

So today I’m offering up a fat blasting workout routine to help you do just that. Not only will it get you off the treadmill, it will help you condition your muscles and improve your strength and endurance at the same time.

Along with my 7 Weight Loss Rules that Work, I want you to also adopt my Fast Metabolism Diet here. Combined with hard-hitting workout like this fat blasting routine, you’ll see amazing results in just a few weeks, guaranteed!

Ready for a killer weight loss woekout? Let’s get to it…

My Most Intense Fat Blasting Routine

This workout routine is great to throw into your exercise plan to change things up, or use it 3 days a week to get in serious shape.

The routine takes between 30 and 40 minutes, depending on how hard you push yourself. It incorporates a lot of cardio, resistance training, and high intensity interval training to keep your heart beat up and your metabolism totally boosted.

When it comes to exercises that require weights or dumbbells, make sure you’re using a weight that gets you close to muscle exhaustion or failure by the time you reach the last couple reps. If you’re not challenging yourself enough, you simply won’t see the same results.

Rest for no more than 30 seconds between exercises.

Get yourself hydrated and energized, and get moving:

• Warm Up – 5 minutes of jump rope
• 5 minutes of sprinting
• 15-20 hanging leg raises (view exercise)
• 3 minutes of step-ups on bench (view exercise)
• 15-20 ab crunches on stability ball (view exercise)
• 3 minutes of jump rope
• 2 minutes of woodchopper (view exercise)
• 15-20 lower ab bicycle crunches (view exercise)
• 2 minutes of single leg squats on bosu ball (view exercise)
• 3 minutes of step-ups on bench (view exercise)
• 12-15 hanging leg raises (view exercise)
• 1 minute of woodchopper (view exercise)
• 1 minute of Russian twists on stability ball (view exercise)
• 1 minute of plank (view exercise)
• 30 seconds of side plank on each side (view exercise)
• 3 minutes of sprinting
• Cool Down – 5 minutes light walk on treadmill

Sound intense? Well if you want to burn serious fat and see real weight loss results, you’ve got to get intense!

Mix things up for variety, or add new exercises as you see fit. If it’s not quite long enough for you, repeat some of your favorite exercises or top up on the reps. No matter how you do it, as long as you push yourself you’re going to see killer results.

Energize your workout and blast even more fat!

Want to boost your results even more? Try one of these Instant Energy Boosters before your workout, and burn even more fat!

Have any questions or feedback about this intense fat blasting workout? Please leave a comment below…

7 Weight Loss Rules that Work

There’s a science behind weight loss, and seeing real results requires a little know-how. In today’s article, I’m outlining 7 rules for weight loss that really work.

It’s time to educate yourself with a few simple strategies. Adopt one, or adopt them all for the biggest fat-burning punch. Either way, you can’t go wrong!

Ready?  Trust me, these weight loss rules really work…

7 Simple Rules for Weight Loss

1. Double Up on the Fiber – Despite the attention it’s received in recent years, fiber is still one of the most overlooked healthy ingredients out there. Fiber is extremely beneficial for losing weight and for overall health. It improves digestion, keeps you feeling full and satisfied longer, and boosts your metabolism. Try to get more on your diet by eating more vegetables and whole grains, or go for a fiber supplement like Psyllium Husk Powder.

2. Triple Up on the Protein – The other important ingredient to get more of in your diet is protein. Like fiber, protein also fills you up and keeps you satisfied longer, keeping those annoying cravings at bay. What’s even better about protein, however, is that is also helps your body build lean muscle mass – and lean muscle has a direct impact on your resting metabolism, meaning it will help you burn more fat on a regular basis!

3. Slow Down and Savor – Eating more slowly is one of the easiest tricks for losing weight, and it really works. By slowing down during meals (when possible, of course), you’ll be more likely to feel full before finishing every bite. It takes about 20 minutes for your brain to get the message that you’re full, so start enjoying the food you’re eating and stop overeating.

4. Turn It Up a Notch with CLA – Conjugated linoleic acid, or CLA for short, is one of the most effective, scientifically based weight loss supplement you can invest in. It’s naturally occurring, and studies have shown some amazing results when it comes to enhancing your body’s ability to burn fat. If you want a little extra boost, check out Magnum Nutraceuticals CLA here!

5. If It’s Packaged, Don’t Buy It – Some of the most important weight loss decisions you make occur at the grocery store. And one of the best rules for weight loss is to buy whole food options whenever possible. Packaged, pre-made, and frozen foods are generally bad for dieting, because they tend to contain higher amounts of sodium, fat, and sugar. Buy fresh, real foods when you can – their nutritional content will also rev up your body’s metabolism and get you energized!

6. Get Off the Treadmill – Now it’s not necessary that you stop using the treadmill altogether, but you do need to get out of that same boring routine. Successful weight loss requires variety in your workouts, and it’s also significantly improved by the inclusion of weight training or resistance exercises. When you add in weights, you’ll improve your body’s muscle composition and be able to burn more fat as a result!

7. Get on Track, and Stay There – Staying on track with your weight loss goals requires planning, and although you may not think much of it, writing things down can go a long way. Not only should you write out your fitness goals, but tracking your progress on a daily basis can keep you motivated to succeed. I recommend keeping track of your workouts (duration, sets, and/or reps), writing down your eating habits, and documenting your measurements once or twice a month. Try using this Fitlosophy Fitbook – it’s a great tool and a simple solution that really works!

Have any questions or feedback about these 7 weight loss rules? Please leave a comment below…

Healthy Late Night Snacks

If you’ve tried to diet in the past, you’ve probably had someone warn you about the risks of eating late at night.

But unless your only options are chips and ice cream, there’s really nothing wrong with snacking before bed. In fact, recent weight loss studies have shown no big difference at all. In some cases, it seems that eating a healthy late night snack can actually keep your metabolism boosted while you sleep, improving your overall fat burning potential.

So if you want to satisfy your late night cravings without sabotaging your diet, check out these healthy late night snacking options. These are my top 10 picks, and each one has at least one ingredient that will give your metabolism a boost and help you burn off some extra calories and fat!

10 Healthy Late Night Snacks (that won’t ruin your diet!)

1. Chocolate Protein Bar – Need a chocolate fix before bed? Then at least get some added protein and fiber while you’re at it. A low-fat, high protein bar like these Vega Sport Chocolate Coconut Protein Bars can be a satisfying late night option. The added bonus with these bars is that with 6 grams of fiber which will slow absorption and reduce the change that they will be stored as fat.

2. Carrots & Hummus – Hummus is a fantastic, healthy source of protein to support lean muscle growth while you sleep. The carrots will also give you an extra nutritional boost before bed. Substitute the carrots with celery or cucumber to change it up.

3. Greek Yogurt – Greek yogurt is a fantastic snack for either weight loss or weight training. It’s extremely high in protein (higher than traditional yogurt), and the low-fat and fat-free options are still extremely satisfying. Top with some fresh blueberries or these Nutiva Organic Chia Seeds for some extra omega-3s!

4. Hard-Boiled Eggs – If you need something a little more filling, hard-boiled eggs are a great late night snacking option. With lots of healthy protein, your muscles will thank you for the added fuel!

5. Grapefruit – This is a great fat-free and light snack for satisfying those late night cravings. Instead of going for the ice cream, go for a grapefruit. Not only will you boost your metabolism, you’ll also support a healthy immune system!

6. Apple Slices with Almond Butter – Almond butter is a much healthier alternative to peanut butter, packed with protein and healthy fats to enhance your metabolism. The apple will also satisfy your sweet tooth! For the healthiest version of this snack, make it an organic apple with all-natural almond butter.

7. Cottage Cheese – This is a pretty versatile snacking option, and it can be really satisfying in small amounts. Go for the low fat option to avoid the extra fat, and enjoy with tomato slices or fruit, depending on your taste buds!

8. Nuts & Dried Fruit – Although nuts contain fat, they contain healthy fats that actually help your body burn fat and redistribute weight away from your midsection. Almonds and pistachios are some of your best options. Enjoy with some dried cranberries for something a little sweet.

9. Green Smoothie – If your focus at night is on vitamins, minerals, and healthy nutrients, then use Amazing Grass Green SuperFood Powder in a simple late night shake for a major nutritional boost. You’ll wake up feeling ready to take on your day!

10. Chocolate Chip Protein Cookies – This one may be a little more indulgent, but by using whole wheat flour and adding extra protein, you can turn this indulgence into a fat-burning, muscle-building snack! Check out my recipe for Chocolate Chip Protein Cookies here!

Have any questions or feedback about these healthy late night snacks? Please leave a comment below…

10 Low Calorie Recipes

Meal options are half the battle when it comes to reading your weight loss goals. If you don’t have enough variety on your menu, boredom will set in before you know it.

Although I’m not a big fan calorie counting, making low calorie choices can definitely have a big impact on your weight loss success. The problem with eating too many calories is that you need to burn them off, otherwise they’ll be stored as fat. For more information on how to do it right, read my article on Calorie Intake to Lose Weight here. My best recommendation? Eat healthy, watch calorie content and portion sizes, and fit in some regular exercise!

Now, let’s take a look at 10 easy and quick low calorie recipes to keep you on track! All of these recipes are under 500 calories each.

10 Easy and Quick Low Calorie Recipes

1. Black Bean Breakfast Burrito

• 1 egg and 2 egg whites
• ¼ cup of canned black beans, drained and rinsed
• 2 tablespoon of salsa
• 2 tablespoons of low fat cheddar cheese, shredded
• 1 whole wheat tortilla

2. Heart Healthy BLT

• 2 slices of whole grain bread.
• 4 slices of turkey bacon
• 2 tomato slices
• 2-3 leaves of lettuce
• 1 tablespoon of light mayo

Directions: Cook turkey bacon in the microwave. Toast bread and spread on mayo. Add remaining topics and serve with a side of pickles or carrots.

3. Quick Pesto Chicken

• 1 teaspoon of extra virgin olive oil
• 1 clove of garlic, minced
• 2 ounces of chopped cooked boneless/skinless chicken breast
• 2 tablespoon of pine nuts, chopped
• ¼ cup of basil, chopped

Directions: Sauté garlic and chicken in olive oil for 5 minutes. Add pine nuts and cook for another 5 minutes. Serve with pasta of choice.

4. Turkey and Avocado Wrap

• 1 whole wheat tortilla
• 2 ounces of cooked turkey breast
• 1 cup of spinach
• ½ of an avocado

Directions: Wrap turkey, avocado, and spinach in wrap. Serve with a side salad or some fruit.

5. Lemon Butter Pasta with Cauliflower

• 2 ounces of penne, boiled to desired consistency
• 1 teaspoon of olive oil
• 2 cups of cauliflower, chopped
• 2 cloves of garlic, minced
• 1 and ½ tablespoons margarine
• Juice and Zest from 1 lemon
• Salt and pepper to taste

Directions: Sautee cauliflower and garlic in olive oil until just tender. Stir in butter and lemon zest/juice, and toss mixture with pasta. Top with chicken if desired.

6. Broccoli and Cheese Omelet

• 2 large eggs
• 1 teaspoon of extra virgin olive oil
• ½ cup of broccoli, chopped
• ¼ cup of crumbled feta cheese

Directions: Add olive oil to a medium-heat pan, scramble eggs and add broccoli and cheese to make an omelet.

7. Maple Lime Salmon

• Salmon filet (about 4 ounces)
• 1 tablespoon of maple syrup
• Juice from 1 lime

Directions: Combine maple syrup and lime juice and coat salmon filet with mixture. Place salmon on a baking sheet lined with parchment paper and broil for 8-12 minutes.

8. Easy Pita Pizza

• 1 whole wheat pita
• ¼ cup of pasta or pizza sauce
• ¼ cup of chopped cooked chicken breast
• ½ cup of fresh baby spinach
• 1/3 cup of low-fat mozzarella cheese, shredded

Directions: Top pita with sauce, chicken, spinach, and cheese. Broil for 5 to 7 minutes. Substitute with healthy topics of choice.

9. Almond and Cranberry Salad

• 2 to 3 cups of organic spring mix salad
• 1/3 cup of crumbled feta cheese
• ¼ cup of chopped almonds
• 2 tablespoons of dried cranberries
• 2 tablespoons of light balsamic vinaigrette

Directions: Toss salad with vinaigrette and add remaining ingredients. Serve with grilled chicken breast for extra protein.

10. Zucchini Quesadillas

• 1 cup of zucchini, chopped
• 1/2 cup of canned black beans, drained and rinsed
• 2 teaspoon of extra virgin olive oil
• 1/4 cup of shredded cheddar cheese
• 2 whole-wheat tortillas
• 2 tablespoons of salsa or fat free sour cream

Directions: In a pan, sauté zucchini and black beans in olive oil for about 3 to 5 minutes. Top each tortilla with half of the zucchini, beans, and cheese. Fold tortillas in half and cook in frying pan until toasted. Top with salsa or fat-free sour cream.

Go Low Calorie with Your Snacks Too…

Looking for some healthy, fat-busting snacks? Check out my article on Low Calorie Snacks for weight loss here!

Have any questions or feedback about these low calorie recipes? Please leave a comment below…

Best Exercise to Lose Weight

In my years as a personal trainer and fitness coach, I’ve had the opportunity to witness real weight loss success firsthand.

Here’s what I’ve learned: There are some great exercises out there, ones that really push your limits, and there are some not so great exercises. The not so great exercises tend to let you off the hook too easily. But you’ve got to push it to see real results.

Today, I’m reviewing some of my top picks for weight loss exercises, including the #1 best exercise to burn fat and lose weight!

What to look for…

The best exercises for weight loss are the ones that work your entire body. The more muscles you use and the more energy you have to put out, the more calories and fat you’ll burn in the process. Sounds simple enough, right?

But that means pushing yourself, constantly challenging your stamina, and working up a big sweat. If you can’t get yourself into the right mindset, you’ll never see real success. This is why I always work on motivation with my clients before anything else. To help start you off on the right foot, check out my Weight Loss Motivation Tips that Work here.

What to avoid…

What you want to avoid is boredom and monotony. Doing the same exercises over and over again will just lead to stagnation and boredom. Instead, you have to constantly throw variety into your workout routine. You also want to avoid exercises that are too easy. Walking on the treadmill? Doing the leg press at the same weight week after week? This does not spell weight loss success.

My Top 5 Exercises to Lose Weight

#5 Step Ups (view exercise)

Step ups are pretty versatile, and they can be done at the gym or at home. This simple exercise combines cardiovascular exercise with resistance training for optimal results on every level. Using a workout bench or stairs, grab a set of dumbbells and simply step up and down, alternating between the feet you lead with.

#4 Stability Ball Squats (view exercise)

This one really challenges your lower body and core muscles. Grab a stability ball and place it between the wall and the middle of your back, holding the ball tightly in place. Slowly and in control, drop into a squat, making sure the ball doesn’t fall. Hold for a moment at the bottom, return to starting, and repeat.

#3 Jump Rope

Sick of the treadmill and elliptical machine? Start jumping rope instead. This is one of the best exercises you can do at home or at the gym, but it’s also one that’s frequently overlooked. You’ll work up a killer sweat and burn a ton of calories in half the time of any treadmill workout. If you’re looking for a high quality jump rope of your own, check out this Harbinger Jump Rope.

#2 Woodchopper (view exercise)

This is one of my favorite exercises, and once my clients get the hang of it, it’s usually one of their favorites too. It’s a simple cross-body motion that uses a medicine ball or dumbbell for resistance and incorporates a squat. Start in the lower squat position, and lift the weight overhead, moving it across your body in control. Make sure you do the same on each side.

And the #1 best exercise to lose weight is…

#1 Bosu Ball Knee Tucks (view exercise)

My absolute top pick for the best exercise for weight loss is the bosu ball knee tuck. Start in a lunge position with your left foot stabilized on a bosu ball and your right foot behind you, balancing on your rear toes. In a controlled motion, pull your right knee over the ball and up into your abdomen as you straighten your left leg. It takes a little balance to get this one right, but that only helps to improve your fat burning results. Move your arms as you move through this one, making sure you hit both sides.

Now this exercise only becomes an effective fat loss method as you build up your stamina and endurance.  Start off doing 30 second sprints separated by 30 second rest periods and work your way up to 10 sets of 1 minute knee tucks…if you’re not sweating your ass off you’re not going intense enough!

A Bosu ball is probably one of the best investments you can make to tone your core – here is a link on Amazon: Bosu Ball

These weight loss exercises can be done on their own, as part of a larger workout, or combined into their own weight loss exercise program. To make it a full program go through each exercise one after another and repeat four times!

Have any questions or feedback about my best exercise to lose weight? Please leave a comment below…

How to Trim Your Core

To help you bring focus to one of our most common trouble areas, I’m offering up my best tips for trimming belly fat. With just 5 simple strategies and only a 6-7 weeks, you’ll notice a major difference when it comes to your abs and midsection.

Ready to trim that belly fat once and for all?

These 5 strategies should all be implemented simultaneously for optimal results, but if there’s something here you don’t like, you can definitely adopt what’s best for you. Just remember that when it comes to your core, you need to put in a little hard work to see real results!

Trim Your Core in 5 Easy Steps

1. Boost Your Metabolism Every Morning

To really slim down, it’s essential that you start thinking about your metabolism. Trimming your core has more to do with fat loss than it does with building abdominal muscle. And the morning is the best time to get it right.

Here’s what to do: First, fit in at least 20 minutes of cardiovascular exercise every morning, before you leave the house! This will help your body burn more fat throughout the day. Second, start your day with one of these tasty, metabolism-boosting Protein Smoothie Recipes. They’ll fill you up and help you burn off more calories and fat.

2. Drink More Water

You’ve probably heard it a million times, but it’s time to start taking this fat loss tip seriously. Not only does water help ward of unwanted cravings, it also keeps your metabolism up and acts as a natural detox. Drinking more water also reduces your intake of sugary drinks, and that’s definitely an effective strategy for trimming belly fat.

3. Go Light on the Carbohydrates

I would never recommend cutting carbs completely, but reducing your carbohydrate intake really does have an amazing effect on your body. You’ll see some pretty fast results using this strategy, and when you do eat carbs, make sure you stick to healthy, whole grain options.

There may also be benefits to cutting out or reducing your intake of wheat products specifically. Wheat is particularly problematic when it comes to your blood glucose levels, and a lot of the carbs in wheat are easily converted to fat. Take a look at my recent article, Wheat Belly: Lose the Wheat, Lose the Weight.

4. Get Serious about Lifting Weights

You can do all the cardio you want, but lifting weights has a much bigger impact on your body’s ability to burn fat and lose weight. Weight lifting and resistance training help you build lean muscle mass, and this has a direct impact on your metabolism. The more muscle you have, the more fat your body burns even when you’re sitting on the couch. If you want to trim your core successfully, you need to adopt a total body weight training routine at least 3 days a week.

5. Take a Natural Fat Loss Supplement

My last strategy involves supplementation, but not the kind that comes with scary side effects or a disastrous rebound when you stop taking them. There are a number of all-natural, scientifically based supplements on the market that are totally effective at burning more belly fat and helping you trim your core. And most come with additional benefits to your health.

Check out 3 of the Best Natural Fat Loss Supplements here. From green tea extract to omega-3 fatty acids, there are a lot of safe and effective options on the market. Trust me, if you want to see real results and trim your core in just a few weeks, this is the way to do it.

Have any questions or feedback about trimming your core? Please leave a comment below…

Awesome Vegan Smoothie Recipes

Vegan diets have continued to grow in popularity, but even if you’re not willing to remove all animal byproducts from your diet, vegan options can offer a little variety on a whole foods eating plan.

I like to throw some vegan meals and snacks into my own diet on a regular basis. Not only does it help cut down on a lot of the preservatives and additives that come with non-vegan foods, it’s also a great way to get your vitamins. Plant-based foods are still your best bet when it comes to vitamin and mineral support – in addition to the high fiber content that also comes with vegetables and fruits.

Vegan smoothies are one easy approach. If you are vegan, they can offer a delicious snack or mid-afternoon treat. If you’re not, the ingredients you can add to these smoothies can offer a major boost to your health.

Let’s take a look at 5 awesome vegan smoothie recipes…

5 Health-Boosting Vegan Smoothies

1. Mango Lime Smoothie – Looking for something to burn fat and calories and give your metabolism a major boost? This vegan smoothie will do just the trick. One of the best fat-busting ingredients here is the hemp protein, which not only boosts metabolism but also supports lean muscle mass.

Combine the following ingredients and blend until desired consistency:

• Freshly squeezed juice from half of a lime
• ½ of a banana
• ½ cup of diced frozen or fresh mango
• 1 cup of unsweetened almond milk
• 1 scoop of Nutiva Organic Hemp Protein
• Ice cubes as desired

2. Ginger Pear Smoothie – If you want to improve recovery from a hard workout or even an injury, this is the smoothie for you. The ginger has natural anti-inflammatory properties and the chia seeds contain alpha-linolenic acid (ALA), an omega-3 fatty acid that will also reduce inflammation in your joints and muscles.

Combine the following ingredients and blend until desired consistency:

• 1 cup of water
• ¼ cup of almond milk
• 1 tablespoon of Nutiva Organic Chia Seeds
• 2 tablespoons of chopped fresh ginger root
• ½ of a banana
• ½ of a pear
• ½ cup of fresh spinach
• Ice cubes as desired

3. Raspberry Walnut Smoothie – If you want an all-around healthy meal replacement, this is the smoothie for you. With protein, healthy fats, and electrolytes for energy support, this makes a great morning shake or a powerful pre-workout meal.

Combine the following ingredients and blend until desired consistency:

• 1 cup of unsweetened almond milk
• 1 teaspoon of vanilla
• ½ cup of frozen raspberries
• ¼ cup of walnuts
• ½ of a banana
• 1 scoop of Nutiva Organic Hemp Protein
• Ice cubes as desired

4. Super Green Smoothie – Another great one for all-around health, this smoothie is jam-packed with plant-based foods. It also contains matcha green tea powder, which will give you a major boost of energy for your day or your workout. There’s a lot of fiber and antioxidants in this one – give it a try!

Combine the following ingredients and blend until desired consistency:

• 1 cup of vanilla almond milk
• 1 banana
• 1 scoop of Magic Matcha Green Tea
• 1 scoop of NOW Spirulina Powder
• ½ cup of fresh spinach
• 3 or 4 fresh mint leaves
• Ice cubes as desired

5. Chocolate Protein-Packed Smoothie – Looking for a tasty vegan smoothie that’s packed with a major protein punch? This smoothie has exactly what you need – plant-based protein to support lean muscle and lots of vitamins, minerals, and fiber to keep you energized.

Combine the following ingredients and blend until desired consistency:

• 1 cup of unsweetened almond milk
• 1 banana
• 1 tablespoon of all-natural peanut butter or almond butter
• 2 scoops of chocolate-flavored Vega Sport Performance Protein
• Ice cubes as desired

Have any questions or feedback about these vegan smoothie recipes? Please leave a comment below…

Healthy Fat Loss Snacks

Healthy, nutritious snacks can really save the day when it comes to dieting and eating right. With the right options, you can do even better – and go for snacks that also help you burn fat!

Want to satisfy your cravings AND burn more fat in the process? Chow down on these tasty and healthy snacks…

6 Healthy, Metabolism Boosting Snacks

1. Fresh Fruit – Fresh fruit is one of the easiest solutions to an annoying sweet tooth. Although you do have to watch the sugar content here, a few servings of fruit each day will offer a lot of benefits: fiber and vitamins that will satisfy your hunger and burn more fat and calories during digestion! Apples are one of the best options, and go organic if you can.

2. Raw Seeds & Nuts – Nuts and seeds literally have it all when it comes to healthy fat loss snacks. High in protein, healthy fats that redistribute fat away from your belly, and vitamins to keep you energized, nuts and seeds have the added benefit of enhancing your metabolism. The healthy fats also offer a healthy means to satisfy those pesky cravings.

These NOW Almonds are a great snacking option, or add these Nutiva Organic Chia Seeds to fruit or yogurt for a fat burning boost!

3. Greek Yogurt – Greek yogurt is an amazing fat loss snack. It’s unbelievably high in protein, and if you choose the low fat or fat free option, you’re doing even better! The protein will keep you full and burn more calories while it digests. Top it with a bit of fresh fruit, and you’ll have yourself a fat-busting dessert!

4. Oats, Oats, Oats! – As a carbohydrate, oats are really satisfying and can fill you up in just a few bites. For snacking options, you can sprinkle them on a little yogurt or fruit, blend them into a smoothie, or go the traditional route and have a small bowl of oatmeal with a sprinkle of brown sugar and cinnamon. Spices like cinnamon also have a thermogenic effect on your body, helping you burn more fat.

5. Protein Bars – They’re not all healthy, but there are a lot of healthy options out there for protein bars. What makes them so great for fat loss is their high protein content, which will keep you full longer and ward off unwanted cravings. You can also find options that are high in fiber, for an added boost to your metabolism!

Give these Organic Food Bar – Protein a try, they’re one of the healthier options out there. Prefer a healthy protein powder for smoothies? Check out Vega Sport Performance Protein – a whole foods, plant-based protein option that’s all about health!

6. Chick Peas (Garbanzo Beans) – Chick peas one of the healthiest snacks you can add to your arsenal. They’re natural, high in protein and fiber, and low in fat. Make a chick pea salad with other veggies and a drizzle of dressing, or use a food processor and make some homemade hummus.

Don’t see anything here you like? Here’s what to look for when it comes to health, metabolism-boosting snacks:

• High protein to build lean muscle and boost resting metabolism.
• High fiber (like the kind found in whole grains) to aid in digestion, fill you up, and burn off extra calories.
• Very little processed or added sugars that cause spikes in your blood glucose levels.
• Little-to-no saturated or trans fats (that only result in what you’re trying to avoid).
• Healthy fats like omega-3, 6, and 9 fatty acids to boost metabolism and help you burn more calories and fat!

If you follow these rules and look for these simple ingredients, you’ll be sure to get healthy snacking right! Snack wisely, and improve your fat loss results!

Have any questions or feedback about these amazing fat loss snacks? Please leave a comment below…

Smart Ways to Combat Cravings

If you’ve ever tried to diet (or just eat healthy), you know how tough every little craving can be. Whether it’s sweet or salty your stomach begs for, cravings are the biggest roadblock to your dieting goals.

The worst part of cravings is their typically unhealthy ingredients. More often than not, cravings involve fatty, sugary, or salty meals and snacks. If you’re stressed out, these cravings tend to get even worse, lasting hours or even entire days.

But with a little common sense and the right strategies in place, you can easily combat cravings and stay on the path to weight loss success.

Here are 5 smart and practical ways to fight those deadly cravings…

1. Drink Tea

Tea is one of the cheapest and most convenient solutions for fighting cravings. Herbal teas are particularly good at tricking your stomach into thinking you’re eating. Next time you find yourself grabbing for a bag of chips, have a cup of herbal tea instead. Not only will it suppress your appetite, it will also give your metabolism a bit of a boost as well. Herbal teas (which are naturally decaffeinated) are especially helpful at night, when cravings can be at their worst.

2. Eat Balanced Meals

The more balanced your meals, the more likely your body is to be satisfied. Make sure that every meal has a proper balance of healthy fats, proteins, and carbohydrates to ensure that all of your needs are being met. Many cravings can stem from improper nutrition, signaling the lack of a particular vitamin, mineral, or nutrient. If you can, try to get a balance in your snacks too!

Take a look at my article on Healthy Snacks for Weight Loss for some balanced ideas!

3. Nourish Your Soul, Not Your Stomach

Sometimes cravings happen out of sheer boredom. Other times, physical hunger can arise from unfulfilled needs and desires on other levels. Either way, consider distracting your stomach by taking a long hot bath or even doing some yoga. These kinds of activities are nourishing and satisfying in different ways, and sometimes they’re all you need to feel full and avoid cravings.  Getting enough sleep is another easy way to feel more fulfilled and balanced on a day-to-day basis.

4. Eat Lots of Protein and Fiber

Protein and fiber are 2 ingredients that you should pay especially close attention to. Both fiber and protein stay in your stomach longer and take more time to digest. Not only does this help your body burn more calories in the process, it also helps you combat cravings by keeping you feeling full and satisfied longer.

Protein supplements are an easy option to help you fight cravings. Check out my picks for Best Protein Supplements here, or take a look at these High Fiber Foods for ideas.

5. Be a Mindful Eater

When was the last time you slowed down and really enjoyed your food and savored every bite? Slowing down while you eat and really allowing yourself to experience the foods you eat is a highly effective way to combat cravings and keep your head in the game. By extending your meal time, you will reduce your need for more food, and at the very least, give your body time to feel full and satisfied.

Cravings will always come and go, but results really can last. Start using these strategies today, and stay on the path to weight loss and fitness success!

Have any questions or feedback about how to combat cravings? Please leave a comment below…

5 Interesting Weight Loss Foods

Staying motivated to lose weight can be a challenge. But if there’s one thing I’ve learned over the years, it’s the importance of variety. Whether it’s your workout plan or your diet, adding something new can be just what you need to stay on track!

This is especially true when it comes to healthy eating. Boredom is one of your biggest enemies, but there are always options available. You just need to know how to keep your taste buds stimulated while still avoiding all the bad stuff!

To help you stay on track and reach your weight loss goals faster than expected, I’m reviewing 5 interesting and surprising weight loss foods. If you’re not already including these in your diet plan, add them today!

Boost your metabolism with these 5 foods…

5 Surprising Foods to Boost Your Metabolism!

1. Artichokes

One large artichoke (fresh or frozen) contains 8 grams of edible fiber. Adding artichoke hearts to a fresh salad or to your dinner plate is one easy way to get more of these filling and fat-burning foods in your diet. You can also boil them in water and enjoy the tips of their leaves and heart in their pure fibrous form!

2. Raspberries

This is one of the best fruits you can eat for boosting metabolism. They’re packed full of fiber, healthy antioxidants, and they’ll satisfy your sweet tooth. They also contain enzymes that have been shown to significantly boost your body’s ability to burn fat. In fact, supplements like L-Carnitine Plus Raspberry Ketones have been developed based on these enzymes, and they’ve been showing some pretty amazing weight loss results!

3. Brussels Sprouts

Another fiber-packed food to fill you up and keep you energized, Brussels sprouts are more versatile than you think. Boil them and add a little butter and salt for a yummy side dish, or get creative and melt some low-fat mozzarella cheese on them. And the kicker? Brussels sprouts are also high in protein, with more protein per serving than most vegetables!

4. Pears

Fiber seems to be the ingredient of the day here, but it really is an important thing to look for when you’re trying to lose weight. Pears are another great option for satisfying your sweet tooth and avoiding deadly cravings. If you want to double up on your daily fiber intake, I also recommend a daily fiber supplement like Psyllium Husk Powder. Fiber can be hard to get depending on your tastes and likes, so topping up with this stuff is a great weight loss option.

5. Pumpkin

That’s right, pumpkin! Full of fiber and a good source of alpha and beta carotene, pumpkin will boost your metabolism and help stabilize your blood sugar level. That means you’ll avoid sugar spikes and the cravings that follow. Puree pumpkin and use it in soups and casseroles, or male a yummy pumpkin bread! Roasted pumpkin seeds are also great snacks, and they’re high in zinc to support a healthy immune system and sex drive.

One last tip…

Don’t forget one of the BEST metabolism-boosting, fat-burning, weight-dropping foods out there – Magic Matcha Green Tea! This one may be less of a surprise, but if you’re not already including it in your diet, you should be!

Have any questions or feedback about these surprising weight loss foods? Please leave a comment below…

Most Common Workout Mistakes

Rather than hearing what you should do, sometimes it’s good to know what you shouldn’t do. Today, I’m reviewing some of the most common workout mistakes to avoid at home or at the gym.

Successful weight training isn’t just about lifting heavy objects and getting big. There’s a real technique to building and toning muscle, and your methods are just as important as your motivation. Avoiding these workout mistakes will not only help you stay motivated, energized, and focused, many of them will also help you avoid injuries and improve your recovery time substantially.

If you haven’t taken the time to make sure you’re doing things correctly, there’s no time like the present!

10 Common Workout Mistakes to Avoid

1. Always Doing the Same Thing – This is a common mistake when it comes to both cardio and weight training. Your body gets used to the same movements over time, and it adapts, which means you eventually stop seeing results.

TIP: Take a look at these Muscle Confusion Workout Routines and get out of the same old routine!

2. Holding On – Like to grip the handle bars when you’re on the treadmill or bike? Well lay off, and support your body using your core muscles instead. Even if you don’t know it, holding onto the handle bars reduces some of your resistance due to body weight, and that makes things less challenging.

3. Avoiding the Incline – Many people avoid using the incline setting on the treadmill, but it’s one of the best ways to improve your workout and boost your fat-burning results. Try to get it up to at least a 3 during intense intervals.

4. Over-Fueling – You don’t need to overdo it when it comes to protein, supplements, and liquids. It’s definitely important to stay hydrated, but stick to water rather than sugary sports drinks. A protein shake about an hour before and immediately following a workout is the best approach.

TIP: Check out my Top 5 Pre Workout Supplements to do it right.

5. Socializing – I’m not saying you can’t be social, but if you’ve spent half of your hour-long workout socializing with your gym friends, you’ve only had a 30-minute workout! Stay focused while you’re at the gym, and keep the talking to a minimum.

6. Trying to Impress – One of the worst things you can do is over-lift just to impress your buddies or potential onlookers. Again, stay focused, and worry about your own goals. It’s not a competition, and turning it into one can lead to serious injuries.

7. Not Lifting Heavy Enough – On the flip side, seeing results requires continuous progression. You have to constantly challenge yourself to see real gains. When you can easily get out 12-15 reps of a particular exercise, it’s time to add more weight.

8. Focusing on Calories Burned – Calories are okay to pay attention to, but what’s more important is how much work you’re really putting into your routine. At the end of the day, the best indicators of success are energy output and measurements. Calories should only matter if your goals involve extreme weight loss.

TIP: For more information on calorie counting, read my article, How Many Calories Should I Eat a Day to Lose Weight?

9. Using Every Machine – Just because a machine is there, it doesn’t mean you have to use it. This is a common mistake that beginners make at the gym, and what it results in is a lack of focus and very little understanding of how to train correctly. A lot of those machines aren’t so great, and they may not be ideal for your fitness level or goals.

10. Focusing too Much – On the other hand, you don’t want to focus your efforts too much. Your biggest fitness goal might be getting a six pack, but doing crunches every day isn’t enough to get you there. It’s always important to be somewhat balanced in your efforts. There should never be a body part or muscle group that’s completely overlooked.

Other than that, make sure you’re always paying attention to proper form, moving through exercises with focused control, and listening to your body when you feel pain or discomfort. Educate yourself and see better results!

Have any questions or feedback about these common workout mistakes? Please leave a comment below…

Essentials to Shredding Your Love Handles

Getting a sexy and toned waistline can be a pretty big task. One way to approach it is to break it up into smaller fitness goals. By focusing on specific muscle groups around your waist and core, you can speed up results while also staying motivated.

Today, I’m focusing on your love handles. This is a pretty big problem area for both men and women, but there are a number of exercises that can target your love handles to get them tightened and toned.

The muscles directly under your love handles are called your obliques. Although you may not have focused on your obliques in the past, they’re a pretty important muscle group when it comes to getting a sexy core.

5 Exercises to Target Your Obliques

I’m reviewing 5 hard-hitting exercises to tone and tighten your love handles. In combination with a regular, total body exercise and weight training plan, you’ll be looking great in weeks!

Add these exercises to your current ab workout, or use them for a dedicate oblique workout.

1. Bicycle Crunch (view exercise)

The bicycle crunch is one of the best abdominal and oblique exercises you can do. Start by lying on a mat, face up. Gently rest your hands behind your head, elbows bent and legs straight out in front of you. As you engage your core and lift your shoulders towards your feet, pull your right knee in to your torso and bring your left elbow to meet. Return to starting, and alternate between sides, opposite elbows to knees.

2. Oblique Crunch on Stability Ball (view exercise)

Grab a stability ball and rest your right side (hip and love handle) against it, stabilizing your upper and lower body. Lean against the side of your right foot, with your left foot stacked on top of it. Bring your hands behind your head. Bending at your waist only, slowly lower your upper body to the right, hold, and lift back to starting position. Repeat, and do the same number of reps on the opposite side.

3. Russian Twist (view exercise)

Hang on to your stability for this one. Rest with the ball against your lower back, knees bent at 90 degrees and feet flat against the ground. Holding a medicine ball with both hands and arms extended above your chest, slowly lower the ball to one side, engaging your core muscles throughout. Hold here for a moment, return to starting, and lower to the opposite side. Repeat.

4. Ab Twist Pulley (view exercise)

Stand with your body perpendicular to a cable machine. Attach a single handle bar at about chest height. Stabilize yourself with your feet at shoulder width. Hold the handle bar with both hands straight in front of you, and slowly twist your torso away from the cable machine, pulling the cable. You really want to focus on twisting with your core muscles here, and try to keep your hips from moving. Return to starting position in a controlled motion, repeat, and do the same number of sets on the opposite side.

5. Roman Chair Twist (view exercise)

This is a slightly different version of a back extension that allows you to target your love handles. Get into position for a normal back extension, resting your hands behind your head with elbows bent. Slowly lower your upper body, and as you come back up, twist to one side, lifting your elbow toward the ceiling. Hold for a moment, feeling your obliques engaged. Lower, and repeat on opposite side.

Looking for a good abdominal workout to add to these love handle exercises? Check out these killer core workouts:

• 15 Minute Ab Workout
• Total Ab Workout in 30 Minutes
• Best Lower Abs Workout

To round it off I recommend a High Intensity Interval Training session to really help reduce your body fat and allow definition in your love handles.  So even though the exercises will help you target love handles, it’s absolutely essential that you add a good amount of cardio to help you reduce body fat.

Have any questions or feedback about these exercises to target love handles? Please leave a comment below…

Killer Tabata Workout Routine

Have you heard of Tabata interval training?

Tabata offers a unique approach to working out and exercising in intervals. Traditional High Intensity Interval Training (HIIT) pretty much leaves the details up to you, requiring only that you alternate between intervals of high and low intensity continuously with little rest. The idea is to challenge your variable cardiovascular capacity and get you burning a ton of calories and fat.

At its core, Tabata is a type of interval training that’s founded on one particular pattern of intervals. For a more in-depth look at Tabata, read Tabata Interval Training here.

Here’s the approach that Tabata takes. One cycle of Tabata involves the following:

• 20 seconds of high intensity exercise (as hard as you can go)
• 10 seconds of low intensity (for cardio) or rest (for resistance training)
• 20 seconds of high intensity exercise (as hard as you can go)
• 10 seconds of low intensity (for cardio) or rest (for resistance training)
• Repeat this pattern 3 more times, for a total of 8 alternations between high and low intensity or 4 minutes in total.

In just 4 minutes, you’ll find yourself working up a major sweat! Today, I’m offering up a diverse Tabata workout routine that incorporates both cardio and resistance (weight) training.

Here’s what you’re going to do…

Kill It with this Tabata Workout Routine!

This Tabata workout is about 30 minutes in length and incorporates 6 complete Tabata cycles of 4 minutes each, for a total body workout routine. Run through the following circuit, resting for 2 minutes between Tabata cycles.

Remember – for cardio, you 10 second rest periods should just bring you down to low intensity. But for resistance training, you want to take a 10 second rest.

Warm-Up – spend about 2 minutes warming up on a cardio machine, doing jumping jacks, or jumping rope.

Apply the above Tabata cycle to each of these exercises:

Tabata Cycle #1 – Elliptical Machine

• The elliptical is perfectly suited for alternating between high and low intensity. Spend 4 minutes in total here, then move on.

Tabata Cycle #2 – Bench Step-Ups (view exercise)

• Grab a weight bench and a couple dumbbells, and get stepping! For this one, you can either rest completely for your 10 second intervals or engage in some slow stepping.

Tabata Cycle #3 – Woodchopper (view exercise)

• Move through this one quickly during your high intensity intervals, but make sure you’re not compromising on your form. Take the 10 second low intensity periods to rest for this 4-minute cycle.

Tabata Cycle #4 – One-Legged Ab Crunch on Bosu Ball (view exercise)

• You’ve got to move quickly during your high intensity intervals for this one. You should be really exhausting your abs and core muscles here!

Tabata Cycle #5 – Dumbbell Squats (view exercise)

• Move through your squats quickly but with control, holding the dumbbell at chest height. Challenge yourself even more by resting in the lowest position!

Tabata Cycle #6 – Stationary Bike

• Finish up with your last Tabata cycle on the stationary bike. Get up to a decent speed for your 20 second high intensity periods, and bring it down to a light cycle for low intensity.

By the end of this workout, you’ll have burned a ton of calories! Tabata interval training is really a great way to change things up and challenge your body in new ways.

And don’t forget to refuel after a killer Tabata workout like this one. Hydration should be your first priority. If you haven’t tried it, check out this electrolyte-packed and vitamin-rich VPX Coco Fit Coconut Water!

Have any questions or feedback about my killer Tabata workout routine? Please leave a comment below…