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…

Practical Paleo Meal Plan

The paleo diet is based on the premise of adopting a natural, whole foods diet that resembles the diet of our ancestors. But this isn’t just another fad diet plan. If you ask me, this is one of the healthiest diets currently on the market.

What Foods are Eliminated on the Paleo Diet?

Since it’s based on the diet of our ancestors, it doesn’t include any foods that resulted from the agricultural revolution. That means no wheat or products containing wheat on the paleo diet. Although it may sound challenging, the results are pretty amazing when it comes to fat loss. Read my recent article, Wheat Belly: Lose the Wheat, Lose the Weight.

The paleo diet actually excludes all grains. The traditional approach also eliminates dairy products. No milk, yogurt, or cheese. If these rules sound like too much of a challenge, start off by cutting back to non-wheat grains like oats, and buy only organic dairy products.

For more information on what you can and cannot eat on the paleo diet, check out my more comprehensive Paleo Diet Food List here. It will help get you started.

What Kind of Meals Can I Eat on the Paleo Diet?

This brings me to the main topic of today’s article, a practical and satisfying paleo diet meal plan. I’m going to outline simple and tasty meal ideas for an entire week. Use my Paleo Diet Food List to adjust these meals as you’d like or make substitutions to suit your taste buds.

One Week Paleo Diet Meal Plan

For this meal plan, I’m only outlining 3 meals a day. But you should be eating 3 more small meals in between to keep your metabolism boosted. Again, simply refer to my Paleo Diet Food List for some great paleo snack ideas!

Monday

• Breakfast: 3-egg omelet with veggies & ½ avocado, 1 banana
• Lunch: fresh spinach salad with salmon filet & veggies
• Dinner: chicken breast with steamed broccoli & baked sweet potato

Tuesday

• Breakfast: paleo smoothie made with 1 banana, almond milk, ice, & plant-based Vega Sport Performance Protein
• Lunch: quinoa salad with prawns & grilled veggies
• Dinner: grilled chicken and beef skewers with green peppers & side salad

Wednesday

• Breakfast: 2 poached eggs, 4 slices turkey bacon, 1 orange
• Lunch: bun-less turkey burger with yam fries & side salad
• Dinner: romaine & arugula salad with tuna, red peppers, & avocado slices

Thursday

• Breakfast: veggie scramble topped with diced tomatoes
• Lunch: fresh spinach salad with sliced chicken, berries & walnuts
• Dinner: 2 tilapia filets, baked potato,& sautéed garlic mushrooms

Friday

• Breakfast: paleo smoothie made with ½ cup pineapple, almond milk, ice, & plant-based Vega Sport Performance Protein
• Lunch: butternut squash soup with leafy green side salad
• Dinner: quinoa salad with grilled chicken, black beans, & avocado slices

Saturday

• Breakfast: scrambled eggs with fresh salsa, medium fruit cup
• Lunch: fresh spinach salad with sautéed shrimp, cherry tomatoes, & snow peas
• Dinner: veggie stir fry with chicken, shrimp, or chicken

Sunday

• Breakfast: 2 fried eggs (use olive oil), 4 slices turkey bacon, fresh berry salad
• Lunch: bun-less salmon burger with yam fries and side salad
• Dinner: lean grilled steak, sautéed green beans & mushrooms, rosemary potatoes

As you can see, this diet plan is not only practical; it offers a lot of variety and options, and that means you’re less likely to get bored! For some specific paleo recipes, also see my article on 5 Easy Paleo Diet Recipes here.

I’m an Athlete. Can the Paleo Diet Work for Me?

Absolutely! The paleo diet is actually excellent at supporting an active lifestyle. Whether you’re an athlete or you just train hard at the gym, this diet plan will do a great job boosting your metabolism, enhancing your energy, and helping you build lean muscle mass.

For more information, check out my article on the Paleo Diet for Athletes here.

Have any questions or feedback about the practical paleo meal plan? Please leave a comment below…

The Fast Metabolism Diet

Your metabolism is your body’s ability to burn fat and calories, and no matter how you approach it, you can make considerable improvements to your metabolism by eating the right foods.

Today, I’m outlining my best metabolism-boosting diet plan. By making the right choices and substituting a few favorites, you can enhance your fat burning potential quickly, easily, and affordably!

Want to Boost Your Metabolism? Here’s How…

My fast metabolism diet plan isn’t a detailed, day-by-day meal plan that leaves you eating the same foods day in and day out. Strict plans like that don’t always work for everyone, and sometimes a little flexibility is just what you need to see your goals through.

Let’s start with 3 basic rules:

1. Eat 6 Meals a Day – Eating smaller meals on a more frequent basis is the easiest way to keep your metabolism boosted throughout the day. If you wait too long between meals, your metabolism actually starts to slow down. You’ve just got to make sure you’re eating the right foods.

2. Think about Nutrition, Not Calories – My fast metabolism diet doesn’t rely on calorie counting. In fact, I want you to stop that habit today. Because you want to keep your metabolism boosted all day long, restricting calories isn’t necessarily going to help. Instead, watch your nutrition labels and avoid foods with trans and saturated fats, high sugar content, or bleached and processed carbs. Generally speaking, you should be focusing on whole foods that are rich in vitamins and minerals.

3. Supplement with Omega-3s – Omega-3 fatty acids, like those found in fish, nuts, and avocados, have been shown in a number of studies to speed up your metabolism in a big way. Although you should also be eating more foods high in omega-3s, supplementing daily with a product like Optimum Fish Oil Softgels will ensure more consistent results.

Now, I want you to clean out your cupboards and do a little grocery shopping. I’ve compiled a list of foods that are particularly effective at boosting your metabolism. For more details on what to keep and what to toss, take a look at my Master Cleanse here.

Foods for a Fast Metabolism:

• Lean proteins (chicken, fish, lean beef, shrimp)
• Nuts ( almonds and pistachios)
• Egg whites
• Whey or pea protein (check out the Best Protein Powders here)
• Whole grains / organic sprouted grains
• Steel cut oats
• Quinoa
• Chia seeds
• Sweet potatoes / yams
• Leafy greens (spinach, red leaf lettuce, arugula)
• Almond milk
• Avocadoes
• Extra virgin coconut oil
• Spices (cinnamon, cayenne pepper, chili powder)
• Tea (green tea, chai tea, black tea)
• Water – simple but proven!

Generally speaking, you want to be looking for foods high in protein, fiber, complex carbs, and vitamins and minerals. All of these ingredients will keep your metabolism boosted for longer, which means more fat and calories burned AND fewer cravings!

But Don’t Neglect Your Workouts…

A good diet is definitely half the battle when it comes to burning fat and losing weight. But I’s not everything! A solid exercise and workout plan is equally important.

To make sure you’re staying active and building lean muscle mass to burn even more fat, try my Intermediate Workout for Fat Loss here. It will help you shed the extra weight and get you in amazing shape!

Have any questions or feedback about these my fast metabolism diet? Please leave a comment below…

Fat Blasting Cardio Workout

Looking for a cardio workout to boost metabolism and burn fat? I’ve developed a killer new cardio routine that will give you amazing results in just a few weeks!

Despite what the fad workout programs claim, cardio remains an effective weight loss strategy. Cardiovascular exercise burns a ton of calories and further enhances your metabolism for the day. This is why a good cardio workout in the morning is particularly effective.

The trick to cardio is remembering that it’s not all about the treadmill or the elliptical. Cardio exercise can also be accomplished by doing push-ups, jumping rope, or any other exercise that keeps your heart rate up over some duration of activity. Weight training differs in that it requires your body to rely on alternative energy systems (anaerobic) during short bursts of movement. If you were to do 40 reps of a weight training exercise at light weight, you’d be doing something closer to a cardio exercise.

The trick to blasting fat in any cardio workout is to keep changing things up and introducing new exercises in your routine. Jumping on the treadmill for the same amount of time day in and day out is going to result in plateauing, where your body stops responding to the same exercise and results come to a halt.

Cardio Workout to Boost Metabolism and Blast Fat!

I’ve come up with an awesome cardio workout to implement twice a week to really improve your fat burning results. It combines a number of full body exercises with some interval training on cardio equipment to give you the challenge it needs.

This cardio workout should take you about 30 minutes.

• 2 minutes warm up – jumping rope
• 5 minutes moderate walking pace on treadmill
• 2 minutes moderate jogging pace on treadmill
• 2 minutes moderate walking pace on treadmill
• 3 minutes fast jogging pace on treadmill
• 5 minutes fast walking pace on treadmill
• 1 minutes slow walking pace on treadmill
• 1 set of 15-20 pushups on bench (view exercise)
• 1 set of 25-30 bench step-ups (view exercise)
• 1 set of 25-30 bosu ball stairclimbers (view exercise)
• 1 set of 20-25 hip extensions (view exercise)
• 1 set of 15-25 bicycle crunches (view exercise)
• 1 set of 12-15 woodchoppers (view exercise)
• 2 minutes cool down – jumping jacks

After this routine, make sure you spend about 5 minutes stretching. This will improve recovery and your overall muscle conditioning results.

Keep this in mind – Jumping rope is a fantastic alternative to traditional cardio workouts. It also gives you a great cardio option at home, which is why I recommend investing in a good jump rope like this Harbinger Jump Rope.

Melt Away the Fat…

Want to improve your fat burning results during your cardio and weight training workouts? Try adding one of these safe and effective metabolism boosters to your diet:

• Magnum Nutraceuticals CLA – CLA, or conjugated linoleic acid, is a scientifically proven method of weight loss, It’s particularly effective at helping you burn off belly fat!

• 7-Keto LeanGels – This is a newer weight loss supplement to hit the market, but it’s shown some pretty amazing results. It combines a number of natural metabolism-enhancing ingredients to give you the results you’re looking for!

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

Endurance Training & Recovery

Strength and size are probably the two most common weight training goals. But they’re not all you should be thinking about at the gym.

Endurance is equally important, despite the fact that it’s often overlooked. The goal of endurance training is to increase endurance and stamina, whether on a whole or when it comes to specific muscles or muscle groups. Improving endurance can not only help you last longer at the gym. it can also improve the gains you make in that time.

If you want to improve endurance, here’s how to do it…

1. Train for Endurance

Training for endurance involves the aerobic system as opposed to the anaerobic system, even when it comes to your muscles. You can improve your body’s endurance using both cardiovascular and weight training exercises. Let’s take a look at how to tackle both:

Cardiovascular Endurance – The best strategy for improving cardio endurance is to engage in extended bursts of moderate-to-high cardio exercise. Over time, your cardiovascular system will improve in its ability to sustain energy for longer periods of time. I recommend a series of 2 or 3 different cardio exercises in a row during each workout, in order to train your body more completely.

For example, start with 20 minutes of a light jog on the treadmill, followed by 15 minutes on the rowing machine and 15 minutes on the elliptical.

Weight Training Endurance – Training for muscle and strength endurance is a little more complicated, but the results can really power up your workout program.

In order to train for muscle endurance, you need to think about 3 factors. First, you need to lift heavy weight. You’ll never improve strength without lifting heavy, so you need to start there.

The next thing you want to think about is volume. What I mean by this is that you need to get out a lot of reps if you want to improve endurance. So although you want to lift heavy, don’t lift so heavy that you can’t get out many reps.

Finally, You want to reduce your rest periods between sets to just 15-30 seconds. Think about it – endurance training is about lasting longer without resting!

If you’re looking for a great supplement to help improve your endurance training tenfold, I recommend Fusion Purple K. It’s a buffered Creatine supplement that’s safe, effective, and able to give you amazing results when it comes to overall gains in strength, endurance, and stamina.

And…

2. Think about Recovery

When you’re training for endurance, you need to pay even greater attention to muscle recovery. This is especially true if you’ve never focused on endurance training in the past. Your muscles will end up sore, tired, and at risk of injury.

Here are 5 basic strategies for improving recovery from endurance training:

• Improve Your Sleep – Sleep is when the most repair and recovery occurs in your muscles, and the more restorative, deep sleep you get, the better your training recovery.

• Eat for Recovery – In the first hour after endurance training, it’s critical to give your body the nutrients and vitamins it needs. A protein shake with a high quality, time released whey protein like Combat Powder is one way to do it right.

• Hydrate – Hydration is important during all stages of training, including post-workout. Hydrate during and after any endurance training program for optimal recovery.

• Get Serious about Stretching – Stretching improves recovery from all types of weight training, including endurance training. Dedicate at least 10 minutes after your workout to stretch, focusing on the muscles you worked on that day.

• Get a Massage – Although a professional massage after every workout would be ideal, it’s not practical. To help improve recovery and reduce muscle soreness, do some self-massaging. You can use a foam roller or a tennis ball to help you out!

Together, endurance training and improving recovery can really go a long way to improve your overall fitness, strength, and ability to sustain for long periods of time. If you’re not already incorporating endurance training into your program, it’s time to start!

Have any questions or feedback about endurance training and recovery? Please leave a comment below…

Time to Reduce Abs Fat

Getting a six pack is definitely one of the biggest fitness challenges out there, and no matter how many articles I write on this topic people always want more. At the end of the day, it really comes down to reducing fat in your abdominal and core area.

The funny thing is most people don’t struggle with building their abs but most just don’t see the results because their layer of abdominal fat covers the muscles themselves.

Generally I recommend a dedicated abdominal workout 2 to 3 days a week for optimal results with an additional 3-4 days of cardio to help with fat reduction.

One thing to keep in mind though is that you shouldn’t ignore the rest of your body. Working out all of your major muscle groups will improve your ab success tenfold. In addition to keeping your body in proportion, most other muscle groups implicate your abs and core in some way, strengthening and conditioning them even further.

Total body fitness also helps you burn more fat, and that’s the real trick of getting six pack abs. No matter how much you’ve built and refined your abdominal muscles, you’ll never see them unless you burn enough fat around your waistline, and this circles back to my mention of cardio 3-4 times per week.

Let’s take this further and look at 2 highly effective tips for effectively reducing abs fat and getting killer six pack results:

1. Add Variety to Your Workout Program

First, you need to adopt a workout program that has a lot of variety. Fundamentally speaking, this means you should be engaging in both weight training and cardiovascular exercise on a regular basis. Weight training will improve lean muscle mass to burn more fat, while cardio will give your metabolism a boost for the day.

Cardio is where variety really counts, simply because your options for cardio tend to be limited. To help you avoid plateauing and keep burning fat, here are 5 cardio routines to spice things up:

• 20 Minute Cardio Workout – This workout routine is packed full of different exercises to get your heart rate up and your abs fat melting off!

• Jillian Michaels Treadmill Workout – This routine is pretty intense, but trust me, it really produces results. If you’re looking for a new treadmill routine this is the one for you!

• Cardio Kickboxing Routine – This is a great routine for burning a ton of calories and fat while also having a little fun.

• 15 Minute Treadmill Workout – Interval training is another great way to boost your fat-burning results and avoid plateauing. And you can burn twice the calories in half the time!

• Tabata Interval Training Routine – Tabata interval training is a form of interval training that can be applied to any cardio workout. Trust me, it’s intense!

Now that you’ve got your workouts under control, let’s take a look at another approach to reducing abs fat…

2. Adopt a Muscle Building Diet

The second thing you need to do is increase your daily protein intake. Alongside your cardio routine, you should also be lifting weights as part of your workout program. Lifting weights builds lean muscle mass, and lean muscle mass boosts your metabolism over the long term, even when your body is resting!

Eating a protein rich diet is an important step in the process. Without a sufficient intake of protein, you won’t be seeing the results that are possible. Protein not only contains the building blocks of muscle tissue, but it also boosts your metabolism and keeps you feeling full longer. As your body is breaking down the protein you are eating it is also burning calories and in the situation where you have lots of lean muscle mass the protein will help feed those muscles.

If you haven’t already implemented a protein smoothie, I recommend investing in a high quality protein supplement like Optimum 100% Natural Whey. Use it in a morning protein shake, or have a scoop after a hard workout. Whey protein is probably the most essential workout supplement you can take and this brand mixes really well and doesn’t have that gross chalky texture that the cheap varieties you can get in most grocery/drug stores.

Have any questions or feedback about abs fat reduction? Please leave a comment below…

How to Get Better, Faster, Stronger

I offer a lot of health and fitness tips on this website, from losing weight to burning fat and building muscle. But for some of you, your goals may be a little more specific. This is especially true when you’ve surpassed your previous fitness goals and want to make general improvements in strength, agility, and endurance.

So if you want to get better, faster, and stronger, listen up! I’m offering my best tips for improving overall fitness, no matter where you’re at in your goals.

Get Better, Faster, and Stronger with these 10 Tips…

1. Think about Sleep – Sleep has a bigger influence on your energy, strength, and recovery than you may think. If you’re currently having problems sleeping, take the time to figure out why. It may be something as simple as making a to-do list before bed. Get your sleep back on track, and feel better for it.

2. Power Up with Protein – Protein is the absolute best nutrient for supporting strength and overall fitness, the rich amino acid profile of protein helps your muscles recover and grow and no other nutrient comes close. Start your day with a protein shake or power up just before your afternoon workout. Check out my list of Best Protein Supplements here.

3. Try HIIT –  HIIT, or High Intensity Interval Training, is probably the best fitness strategy you can add to your current workout program. HIIT uses high intensity intervals to challenge you in a major way, improving you speed, strength, and power.

4. HIIT Up Your Cardio – HIIT can also be applied to your cardio workout, and one of the best types of interval training for cardio is Tabata Interval Training. If you’re bored with your cardio routine, Tabata will completely transform your experience and get you seeing amazing results.

5. Supplement with Amino Acids – Amino acids are some of the best supplements you can take if your goal is to improve muscle mass, strength, and power. They’re scientifically supported to improve muscle gains and recovery. Wihtout a doubt my favorite amino acid supplement is Scivation Xtend and their watermelon flavour is ridiculous when you mix it up with crushed ice and water.

6. Eat Clean – A clean diet is one that’s low in fat and sugar and pretty much free of processed foods. Eating clean is an easy way to improve your overall health and fitness, as highly processed and fatty foods can really slow you down and contribute to feelings of fatigue. If you want to brush up on clean eating check out my Clean Eating Grocery list.

7. Hydrate Frequently – Proper hydration is necessary to maintain a healthy, balanced body. It’s the best natural detox you can find, and staying hydrated during any kind of workout or fitness routine will keep you energized.

8. Try a Pre-Workout Energy Supplement – I’ve seen a lot of success with advanced pre-workout elixir’s. They’re an easy way to improve your overall power and strength and see better fitness results extremely quickly. And they’re not all bad. In fact, many are naturally derived and grounded in science. Take a look at my list of Best Pre Workout Supplements here.

9. Add an Extra Day to Your Routine – No matter where you’re at, you can exceed your goals by hitting the gym or the track one extra day each week. You can adopt all the tips and tricks you want, but when it comes down to it, the best way to improve your overall fitness is to simply work harder. So get to the gym, and get better.

10. Learn How to Rest – Although getting to the gym is important, adequate rest and recovery also play a big role in results. If you exhaust your body and your muscles without allowing them to repair and heal properly, you’re going to impede your progress. In the worst case scenario, you’ll end up with a serious injury or strain. Make sure you’re allowing each muscle group to recover for 48 hours between workouts.

These are the 10 best tips to take your fitness level up a few notches but you got to stick to it and not give up.  A way to help you manage all this is to stick to it at least 5-6 days of the week and relax on your off days and just enjoy what you eat even if it does include a few guilty pleasures.  This will help you take it a day at a time and make this a sustainable plan.

Start today and to keep this as a reminder add a link to this article in your calendar so it alerts you to coming back at least once a week and perhaps on a Thursday or Friday when you are most likely to falter.  It’s amazing what a simple easy tip like this can do in overcoming the results which have been running away from you.

If you’re up for this challenge then leave a comment below and make your pledge to getting  Better, Faster, Stronger! Simply writing up a quick comment will plant a seed and trigger a psychological signal over the coming weeks.

Nutrition Plan for Injuries

Proper diet and nutrition during injuries is probably something you haven’t given much thought, but there are two important reasons it matters.

First, there are a lot of ingredients you should be looking for in food that can actually improve your recovery time. Whether it’s to reduce inflammation or support healing, making smart dietary choices can get you back in the game in half the time.

Second, working out and exercising may be difficult during an injury, so you need to think about maintaining muscle mass and avoiding unwanted weight gain. This can also be accomplished by making the right dietary choices, and knowing when to say no.

So to help you out, I’m reviewing a complete nutrition plan that will improve recovery and maintain your fitness during any injury. These tips really work!

Nutrition Tips for Injury Recovery

First, when it comes to healing, there are a number of things you need to be thinking about in the realm of nutrition:

1. Minimize Inflammation – Inflammation is a common aspect of nearly every injury, and it’s a major source of pain and discomfort. Although inflammation is an important part of the healing process, it needs to be controlled. Foods like turmeric, berries, kiwis, flax seeds, and foods high in omega-3 fatty acids will all do the trick. In fact, taking a daily omega-3 supplement like NOW Ultra Omega-3 is an easy solution.

2. Support Tissue Healing – The more you can speed up tissue healing, the sooner you can get back on the treadmill. Many foods have natural properties that facilitate tissue healing, including strawberries, kiwi, almonds, honey, and red grapes. Generally, any foods high in antioxidants and phytonutrients are helpful, which is why I recommend Amazing Grass Green SuperFood Powder during injury recovery.

3. Balance Your Metabolism – During an injury, your metabolic rate can increase as much as 30%. This means that your body needs extra calories and protein. Just make sure you’re making smart, healthy decisions when it comes to these extra calories.

Nutrition Tips to Maintain Fitness

Now that you’re supporting the healing process, you need to worry about maintaining your current level of fitness, especially if you’re injury is preventing you from hitting the gym.

1. Eat Lots of Lean Protein – Eating more protein than usual will not only satisfy your heightened metabolism during the healing process, but it will also ensure that you’re maintaining your lean muscle mass. In addition to eating more lean protein in your diet, one excellent strategy is to supplement with amino acids. These are the building blocks of muscle tissue, and they’ll help prevent muscle loss. I recommend trying Superior Amino 2222.

2. Eat Foods that Burn Fat – Many foods actually improve your body’s ability to burn fat and calories, and this is an easy solution for avoiding weight gain. Foods like green tea, herbs and spices, fiber, and nuts will all help you out.

Remember, whatever your goal, processed and packaged foods aren’t going to be quite as effective in improving recovery from an injury. Keep your diet clean and healthy, and follow these tips for an expedited healing process!

Have any questions or feedback about my nutrition plan for injuries? Please leave a comment below…

Top 5 Healthy Quinoa Recipes

Quinoa is one of the best carbohydrate substitutions you make on a healthy diet. This little “grain,” as people often mistakenly call it, is actually a seed. And it’s packed full of protein, healthy complex carbs, and fiber to fill you up and boost your metabolism.

It also has a pretty high vitamin and mineral content, making it ideal for people trying to lose weight, get fit, or build muscle.

Today, I’m reviewing 5 of the best quinoa recipes to support a healthy, whole foods diet. I recommend adding quinoa to your diet whenever possible!

Top 5 Quinoa Recipes to Keep You Fit!

1. Quinoa & Tofu Salad – This first pick is a great vegetarian meal option for dinner or lunch, or alternatively, it can be used as a healthy side dish.

Ingredients:

• 1 cup of quinoa, cooked according to package instructions
• ¼ cup of lemon juice
• 3 tablespoons of extra virgin olive oil
• 2 cloves of garlic, minced
• 1 small package of firm tofu, diced
• 1 small green pepper, diced
• 1 cup of grape of cherry tomatoes, cut in half
• 1 cup of cucumber, diced
• ½ cup of fresh mint, chopped
• ½ cup of fresh parsley, chopped
• Salt and pepper to taste

Directions: Allow cooked quinoa to cool in the fridge for an hour. Then mix in lemon juice and olive oil and coat thoroughly. Add in remaining ingredients and mix well. Makes 4 to 6 servings.

2. Simple Quinoa – Looking for something a little simpler? This is the easiest way you can prepare quinoa. Use this recipe as a side dish or add chicken or shrimp for a more complete meal.

Ingredients:

• 2 cups of quinoa, cooked according to package instructions
• 3 tablespoons of olive oil
• 4 cloves of garlic, minced
• 1 small zucchini, diced
• 1 cup of frozen peas
• Salt and pepper to taste

Directions: In a large skillet, heat zucchini and frozen peas in 1 tablespoon of olive oil until just tender. Add garlic, remaining olive oil, and cooked quinoa. Stir gently to combine, and add salt and pepper to taste. Makes 5 or 6 servings.

3. Toasted Quinoa Salad with Scallops – This one’s super tasty, and it’s great for all the seafood lovers out there. Substitute with grilled chicken if you’d like.

Ingredients:

• 12 ounces of dry sea scallops, cut in ½ inch slices
• 4 teaspoons of soy sauce
• 5 tablespoons of canola oil
• 1 ½ cups of quinoa
• 1 clove of garlic, minced
• 3 cups of water
• 1 cup of snow peas
• 1 red bell pepper, diced
• 1/3 cup of rice vinegar
• 1 teaspoon of toasted sesame oil
• ¼ cup of fresh cilantro, chopped

Directions: Coast scallops with soy sauce and set aside. Bring a large skillet to medium heat and add 1 tablespoon of canola oil and then the quinoa (uncooked). Stir constantly until the quinoa browns lightly (usually 7 minutes or so). Add garlic and cook for one more minute. Add water and bring to a boil, continuing to cook quinoa according to package instructions. Allow to stand for 5 minutes, and toss with 3 tablespoons of canola oil, vinegar, and sesame oil. Add in snow peas. Separately, bring a skillet to medium-high heat and add remaining canola oil. Cook scallops for about 2 minutes on each side, and gently stir into the quinoa salad. Makes about 4 servings.

4. Tomato & Parmesan Quinoa – This one’s another easy option, and it’s pretty tasty. It makes a great side to chicken parmesan.

Ingredients:

• 1 ½ cups of quinoa, cooked according to package instructions
• 1 cup of marinara sauce
• ½ small can of crushed tomatoes
• 1 teaspoon of garlic powder
• 1 teaspoon of onion powder
• 4 tablespoons of grated parmesan cheese
• Salt and pepper to taste

Directions: In a large skillet, bring marinara sauce and crushed tomatoes to medium heat. Add quinoa, garlic powder, and onion powder, and allow to simmer for 7 or 8 minutes. Stir in parmesan cheese and serve. Makes about 4 servings.

5. Vanilla Quinoa Pudding – Looking for a healthy, protein packed dessert? Quinoa can also be prepared with something a little sweet.

Ingredients:

• 3 cups of whole milk (substitute with soy or almond milk)
• 2 tablespoons of real vanilla extract
• ¼ cup of maple syrup
• Pinch of salt
• 1 cup of quinoa

Directions: Add milk, vanilla extract, and maple syrup to a large saucepan and bring to a simmer. Add quinoa and cook for 30 minutes, stirring occasionally. Once the mixture has thickened, remove the pot from the heat and allow to cool slightly. Serve warm or cooled, and top with berries and/or cinnamon as desired.

Metabolism-Boosting Tip #1 – If you want to substitute your olive oil with a serious fat burner, try cooking with Nutiva Organic Extra-Virgin Coconut Oil. It’s been shown to significantly enhance metabolism!

Metabolism-Boosting Tip #2 – Make your quinoa salads even healthier by sprinkling them with Nutiva Organic Chia Seeds. They’re an easy way to give your metabolism an extra boost!

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

Marathon Training Tips

Have you considered training for a marathon? Or just want to get into marathon shape?

Whether you’re a beginner or a seasoned runner, marathon training can raise your level of fitness to new heights. Not only is it a great way to burn a ton of calories and condition your muscles for endurance and stamina, but preparing for a marathon will also train your mind. Marathon training takes a lot of commitment and discipline that can be applied in a number of other facets of your life.

And the best part? Marathon training doesn’t require you to actually run a marathon. If you’re a beginner, the thought of participating in a marathon may be a little too intimidating. But you can still take advantage of these marathon training tips. Apply them to your cardio routine, or prepare for a fundraiser of physical proportions!

Marathon Training – 10 Killer Tips

1. Get In Racing Shape – Before you get too serious, you need to prepare yourself physically. I recommend starting your training at the gym on a treadmill or an elliptical, depending on your level of fitness. Generally speaking, you should be able to 30 minutes of moderate to high intensity cardio on one of these machines.

2. Build Some Muscle – Besides cardio, you should also prepare your lower body and core by engaging in regular leg and abdominal workout routines. This will help to further condition your muscles for high endurance training. Get started with my Killer Leg Workout and my 15 Minute Ab Workout.

3. Find Your Stride – When you start running, it’s important that you find the pace that works best for your level of fitness and experience. You don’t want to be running so fast that you exhaust yourself within minutes. Find a comfortable stride that doesn’t make breathing difficult.

4. Get Some Good Shoes – The right shoes can go a long way to help you train successfully for a marathon. A good pair of shoes can provide you with the support you need and reduce the impact on your joints. My top picks are the Nike Vomeros for Men and Nike Vomeros for Women.

5. Protect Your Feet – Blisters are a common occurrence for runners, but you can easily protect your feet with the right socks or insoles. Another easy trick is to place band aids on your heels.

6. Protect Your Bones – There’s no denying that marathon training can be hard on your body, but protecting and strengthening your bones can be easily accomplished by taking a calcium supplement like NOW Calcium and Magnesium.

7. Ice Up – Don’t save the ice for serious injuries. Icing your shins, knees, and calves is an inexpensive way to reduce inflammation after a long run. This will lead to faster recovery and fewer injuries over time.

8. Use a Heart Rate Monitor – Wearing a heart rate monitor during your training is an easy way to track your progress. Watching your body improve is also a great way to stay motivated. Check out this Bowflex Classic Strapless Heart Rate Monitor.

9. Make Gains Gradually – The biggest mistake I see when it comes to running and marathon training is trying to do everything from Day 1. Your body simply isn’t ready for it, so you need to work your way up slowly and gradually. You’ll actually reach your goals faster this way, preventing strains and injuries.

10. Don’t Just Run – My last training tip is a pretty important one, and it brings us right back to fitness. In addition to running, you should be engaging in a number of other exercises in order to more fully condition and strengthen your body. One of the best additions out there is jump rope. It will help you improve your game in a serious way – and cross the finish line in half the time!

Have any questions or feedback about these tips for marathon training? Please leave a comment below…

Morning Pre Workout Meals

If you’re like me, you like to get your workout done and out of the way first thing in the morning. But morning workouts make breakfast even more important than usual. In this article, I’m going to review some tasty, satisfying, and effective morning pre workout meals.

These meals are designed to boost your energy, jumpstart your metabolism, and support muscle building and recovery at the gym.

Before getting into the meals some of you may be working out super early in the morning and thus are quesitoning whether you should have substantial meals like these listed.  In the most ideal world you can get up and eat one of these pre-workout meals which will help you replenish your muscle glycogen levels which will help you push through even the most grueling workouts.

With that said you need about 60-90 minutes to digest your food so if you can time it so you eat right away after waking up, then get ready for the gym and everything you need for after the gym to get to work on time.  Then once you are at the gym or doing your workout your body will have metabolized the food and provide you with sustaining energy.

If this is absolutely not possible then try half a banana and a pre-workout drink or shake and then have one of these meals immediately following your workout.

There are three basic principles to keep in mind when it comes to preparing the best pre workout meals:

1. Make Protein a Priority – Protein is by far the first ingredient you need to consider. Protein will aid in building muscle and improve your gains at the gym. Protein contains amino acids which are the building blocks of muscle tissue.

2. Include Complex Carbohydrates – Carbohydrates definitely provide your body with a lot of fuel, but complex carbs are what you need to look for. This includes the carbs found in fruits, vegetables, and whole grains. Not only will they sustain your energy longer, they won’t cause your blood sugar level to spike.

3. Get Your Vitamins – Last but not least, you need to ensure that your pre workout meals are packed full of vitamins and minerals. This is especially important in the mornings, when your body needs a nutritional boost the most. Vitamins and minerals will help sustain your energy levels throughout your workout and your day.

Now let’s take a look at some great pre workout breakfast ideas…

Morning Meal Ideas to Fuel Your Workout

1. Oatmeal Bowl – Oats are one of the best pre workout ingredients you can find. They’re whole grain, minimally processed, and high in protein. Steel cut oats are ideal, but quick oats are fine if you’re tight on time. But don’t use the instant packages. Instead, add fresh berries, sliced almonds, and a little cinnamon and brown sugar to plain oatmeal.

2. Pre Workout Shake – There’s no denying the impact of a healthy protein shake, especially in the morning. This is my personal favorite when it comes to pre workout meals any time of the day. A good pre workout shake will give you the energy you need without making you uncomfortably full during your workout. Click here for my best recipe – Best Pre Workout Shake

3. Egg White Veggie Omelet – Eggs are great muscle building ingredients, so if you’re looking for something a little more traditional in the breakfast arena, try an egg white omelet. I recommend using only 2 or 3 egg whites, so you don’t get too full before your workout. Adding veggies like peppers, zucchini, and broccoli will keep you at the top of your game.

4. Yogurt Parfait – On the lighter side of things, yogurt is a fantastic pre workout morning snack. It’s high in protein, and with the addition of fresh fruit and a sprinkle of granola, you’ve got yourself a complete meal. To reduce the fat even further and boost the protein content, try fat-free Greek yogurt.

5. Protein Pancakes – If you want an occasional breakfast treat that also fuels muscle growth, you’ve got to give my protein pancakes a try. They’re full of healthy ingredients to keep you moving! Try the recipe here – Protein Pancakes Recipe

A Note about Pre Workout Supplements

I’ll leave you with one final tip: If you’re looking for an even more intense boost to your morning workouts, then I recommend trying one of these Best Pre Workout Supplements. There are some great supplements out there that will not only support muscle growth, but also energize your workouts in a serious way!

Have any questions or feedback about these pre workout meals? Please leave a comment below…

Wheat Belly: Lose the Wheat, Lose the Weight

You’ve probably heard a lot about the hidden risks of eating wheat. But what should you make of these claims? And is cutting wheat from your diet really a good idea?

Wheat-free diets have received a lot of attention in recent years as we’ve become more aware of conditions like celiac disease and wheat allergies. Many celebrities have talked extensively about gluten-free eating, and it seems to have become a trend of sorts.

First, it’s important to understand celiac disease and how it differs from a wheat allergy or a wheat intolerance. Celiac disease is an autoimmune disorder that prevents proper digestion of gluten, a protein that is found in wheat and other grains. For the 1 in 133 people afflicted by the disease, eating gluten can hinder the absorption of other nutrients, resulting in a number of health conditions. The only solution is to cut wheat and gluten containing products from their diet.

Others suffer from a wheat allergy or wheat intolerance, which can lead to cramps and diarrhea when gluten is ingested. They’re two very different conditions, and they’re also relatively uncommon.

Can Everyone Benefit from a Wheat Free Diet?

This is really the question of the day. If you don’t have celiac disease or a wheat allergy, you obviously don’t need to be overly concerned.

But there may be other health benefits to removing wheat from your diet or reducing your intake of foods that contain gluten.

For starters, wheat is very high on the glycemic index. This means that it very easily and quickly causes spikes in your blood sugar levels, which lead to subsequent feelings of hunger and cravings for sugars and carbs. For diabetics or those who are borderline diabetic, this is especially worrisome.

Of course, wheat products are also high in carbohydrates, and eating too many carbs can definitely lead to weight retention, particularly in your belly and around your waist. I’ve seen many clients (and myself) benefit from a low-carb diet, particularly in terms of toning up and losing fat.

Recently, there have also been claims that during digestion, one of the proteins found in wheat actually contributes to an appetite for more wheat. While these claims haven’t been substantiated by large clinical trials, they do raise further concern over a possible “wheat belly” epidemic.

What’s the Best Approach to Healthy Eating?

The truth is, adopting a low-carb diet that is especially low in wheat products will definitely help you lose some weight.

What I don’t recommend, however, is giving up on carbs altogether. If you give up wheat, make sure you’re getting carbohydrates from other healthy sources, like brown rice, oats, vegetables, and nuts. Your body needs carbs in order to maintain a number of bodily processes, including metabolism of proteins, energy, and mental concentration. While a low-carb diet is usually manageable, a carb-free diet is extremely difficult to maintain long-term.

The paleo diet is actually one effective approach to eliminating wheat from your diet (as well as dairy). Many people swear by it, and I have to say, it’s a great diet if your goals include toning, fat loss, or extreme weight loss. For more information, see my link on The Paleo Diet here, and read my Paleo Diet Food List to get your grocery list in tip-top shape.

Whether you lose the wheat is up to you, but at the very least, make sure the wheat do eat is whole grain whole wheat. Whole grain wheat is much lower on the glycemic index and more nutritionally rich, and that alone will go a long way in reducing belly fat.

Have any questions or feedback about losing weight by cutting out wheat? Please leave a comment below…

Fast Metabolism Diet

Your body’s potential to burn calories and fat is completely dependent on your metabolism. So how does your metabolism work? And how can you adopt a fast metabolism diet?

Your metabolism is essentially the sum of all chemical reactions occurring in your body, and the more that’s happening, the more energy your body needs, which is why your metabolism is related to burning calories and fat. They provide your body with the energy needed for all of these processes.

There are 2 main aspects of your metabolism that you need to worry about when it comes to burning fat and losing weight:

• Resting Metabolism – This is your body’s ability to burn fat and calories when at rest. You can sort of think of this as your baseline – this is the minimal rate of metabolism your body can engage in. This is the aspect of metabolism that is most affected by genetics and lean muscle mass. The more muscle you have, for example, the higher your resting metabolism (and this is why weight training is so important to fat loss).

• Metabolic Potential – Your metabolic potential is essentially how high you can rev things up, or how fast you can get your metabolism moving to burn even more fat and calories. This is the aspect of metabolism that is most influenced by physical activity (including cardiovascular exercise) and diet. Although effective for weight loss, the impact on your metabolic potential is much more temporary compared to your resting metabolism.

How to Speed Up Your Metabolism

Besides weight training to increase lean muscle mass, the best way to speed up your metabolism is by eating the right foods. Food can have an impact on both your resting metabolism and your metabolic potential by supporting lean muscle mass and burning more calories during digestion.

So here are 7 foods you can add to your diet today to rev up your engine and improve your fat loss results!

1. Spices – If you can handle the heat, spicy foods do a great job at boosting metabolism and burning extra calories. Things like cayenne pepper, chili powder, and even cinnamon are all great metabolism-boosting additions to your diet.

2. Tea – This one’s pretty widely discussed nowadays, but it can’t be overlooked. Many teas, like green tea and chai tea, are fantastic metabolism enhancers and can actually suppress your appetite (besides burning away the fat). For the most extreme boost possible, try adding Magic Matcha Green Tea to your diet.

3. Coffee – Coffee is another good one, particularly due to its high caffeine content. Caffeine is a natural appetite suppressant and totally revs up your metabolism. Just be careful with this one – the added sugar and cream can cause problems for your fat loss efforts.

4. Ginger – I’m talking about the fresh stuff here (although the spice can also give you a boost). Fresh ginger is a fantastic metabolism enhancer, and it’s super affordable. I like to dice up ginger and fresh garlic and add them to stir fries – the flavor is fantastic!

5. Peppers – Anything hot will really fire up your system and help your drop the weight fast! Peppers, like jalapenos and chili peppers, are great additions to your cooking and will add a ton of flavor.

6. Fiber – Foods high in fiber not only help fill you up and prevent cravings, they also keep your metabolism boosted for longer by taking longer to digest. In the process, fiber burns more fat and calories during digestion. An easy solution for getting more fiber in your diet is to add a fiber supplement like Psyllium Husk Powder.

7. Omega-3 – The last item on my list has been showing some serious fat burning and weight loss results. Omega-3 fatty acids, like those found in avocados, fish, and nuts, have been shown to significantly boost metabolism and redistribute weight away from your midsection. When it comes to supplementing, I recommend taking a natural approach with these Optimum Fish Oil Softgels.

Have any questions or feedback about my metabolism-boosting diet? Please leave a comment below…

Salt Sugar Fat: How the Food Giants Hooked Us

There isn’t a diet I’ve recommended over the years that isn’t low in salt, sugar, and fat (especially bad fats like the trans and saturated kind). But the truth is, these pant-busting ingredients are hard to avoid – possibly harder than you think.

The recent New York Times bestseller, Salt Sugar Fat: How the Food Giants Hooked Us, tackles this very issue. Its author, Michael Moss, has a lot to say that might really surprise you. I have to say, I was pretty shocked and appalled myself!

Here’s the low down…

Why You May Be Hooked and Not Even Know It

What the big food companies have done with salt, sugar, and fat is basically comparable to what the tobacco companies have done with cigarettes.

According to a number of insider reports, the leading companies in the industry have been aware of the link between these deadly ingredients and obesity for over a decade, but rather than trying to solve the problem, they’ve tried to work around it and use it to their advantage.

Survival tactics have included everything from misleading labels to grocery shelf placement. At the end of the day, the goal is the same, whether we’re talking about cereal, cookies, or chips: Keep people hooked so they keep buying more, health risks aside.

Here are a few ways the food giants get you to buy their salt, sugar, and fat packed products:

• Health-Suggestive Labels – Misleading labels that suggest healthy contents are one of the primary methods to get you hooked. Labels like lean, all-natural, contains whole grains, and contains real fruit juice are some of the most common examples, and while they make things sound healthy, they’re not even close to the whole story. Many foods with such labels are packed full of salt, sugar, and fat.

• Unrealistic Serving Sizes – Ever take a look at servings sizes on nutritional labels? Food companies intentionally make them as small as possible in order to skew your perception of healthy ingredients. The smaller the serving size, the less fat and sugar there appears to be in a particular item, especially at a quick glance. But food companies depend on you eating more than the serving size, which most of us do.

• Grocery Shelf Placement – Think it’s just a coincidence that all the salty, sugary, and fatty foods are at a convenient height on the grocery store shelves? Next time you’re at the grocery store, take a look at where the healthier, whole food items are placed. Plain oatmeal is usually on the bottom shelf, while all the flavored and sugary brands are right at eye level.

These strategies may sound pretty simple, but they’re incredibly effective. We don’t always have the time to stop and read the labels closely, and let’s face it, it’s hard to pass on our impulses. Big food companies like Kraft, Neslie, and General Mills take advantage of this, and they make a killing off of low-cost, addictive ingredients like sugar, fat, and salt.

How Things Got Out of Control

Today, there are over 300 grocery manufacturers in the United States alone, and grocery sales add up to about a trillion dollars a year! This is a huge industry, and like most industries, the goal is to make a profit, not to regulate and monitor health.

Obesity rates have also skyrocketed in recent years, and it’s no coincidence that we’re now consuming double the recommended intake of salt and about 22 teaspoons of processed sugar every day. This is a problem that’s now out of control, and it’s become a vicious cycle of sorts. The food giants hooked us when we were young, and it’s a constant struggle to avoid these three deadly ingredients.

I strongly recommend checking out Salt Sugar Fat: How the Food Giants Hooked Us. Educate yourself, and start making smarter choices when it comes to your diet.

Have any questions or feedback about this book review or the truth about salt, sugar, and fat? Please leave a comment below…

Overcoming Adrenal Fatigue

Stress is all around us, but if you’re finding yourself drained and exhausted on a regular basis, you may be suffering from adrenal fatigue.

Your adrenal glands, which sit right over your kidneys, play a really important role in your body’s everyday functioning. They’re responsible for secreting over 50 essential hormones, including adrenaline, cortisol, progesterone, and testosterone, all of which are critical to your body’s normal functioning and overall health and wellness. Hormones excreted from the adrenal glands influence your energy production, metabolism, fat storage, electrolyte balance, blood glucose levels, and even your immune system, among other things.

Since the adrenal glands play such an important role in stress, secreting both adrenaline and cortisol (the “stress hormone”), cumulative stress can be hard on them over time. When stress builds up, your adrenal glands can’t take the pressure, and many bodily functions become deregulated as a result.

Symptoms of Adrenal Fatigue

• Difficulty waking up
• Mid-afternoon feelings of sleepiness
• Cravings for salty, sugary, and fatty foods
• Mild depression
• Increased PMS or menopausal symptoms
• Lack of energy throughout the day
• Muscle weakness and fatigue
• Lightheadedness
• Allergies that are worse than normal
• Diminished sex drive
• Inability to handle stress

As you can see, the symptoms of adrenal fatigue vary, but they all surround around lack of energy and the inability of bodily systems to work at a normal or adequate level.

Luckily, there’s a lot you can do to overcome adrenal fatigue. Let’s take a look at a few tips!

Fight Stress and Overcome Adrenal Fatigue!

The first thing you need to do is get your sleep in check. Quality sleep is one of the biggest factors in your ability to handle stress and the resulting impact on your adrenal glands. It’s recommended that you get between 6 and 8 hours of sleep every night in order to properly regulate your hormone secretion.

HEALTH TIP: If you’re having trouble sleeping, try the natural sleep aid that tons of people swear by – Natrol Melatonin

The next thing you need to think about is your diet. Your eating habits also play a huge role in how well you handle daily stress. Overall, you need to have a diet that is balanced and nutritious, like fiber. Generally speaking, you want to look for foods high in protein, fiber, and vitamins and minerals, while avoiding foods that are full of fat, sugar, or salt. Omega-3 fatty acids have also been shown to be effective in reducing the impact of stress.

HEALTH TIP: An easy daily solution for handling stress and avoiding adrenal fatigue is to take a multivitamin like Optimum Opti-Men or Optimum Opti-Women.

Finally, you need to get your exercise in check. Regular exercise, whether it’s outdoors or in a gym, is an easy way to get your adrenal glands and your hormones in check. For optimal health and body balance, I recommend getting 5 days of exercise every week, at about 45 minutes to an hour each day. Cardiovascular exercise is important, but so is weight training.

HEALTH TIP: Try exercising at key times of the day. For example, if you find mornings are tough for you in terms of energy, start your day with a 30-minute run. Or if you find yourself dragging after work, stop at the gym on your way home. Be strategic, and beat adrenal fatigue once and for all!

Have any questions or feedback about overcoming adrenal fatigue? Please leave a comment below…

New Rules of Posture

If you’re not thinking about your posture, you should be! Posture is one of the most neglected aspects of health, yet it has a number of implications for fitness that you may not be aware of.

For starters, poor posture can result in some muscles compensating for others when they shouldn’t be. This can lead to unnecessary strain on your muscles and joints, which can restrict movement and overall fitness. Poor posture also affects your ability to perform everyday tasks, limiting your range of motion and in some cases, leading to soreness after exercise and potential injury.

Although posture plays such a big role in health and fitness, we live in a world that’s constantly challenging good posture. Whether it’s lying on the couch to watch TV or slouching at our computer desks, many of us neglect good posture – and trust me, we pay the price.

If you want to know how to get posture right, keep reading. I’m offering up 5 rules of good posture to get you feeling healthy, strong, and aligned!

5 Rules of Good Posture

1. Roll Your Shoulders Back – Start at the top and get your shoulder posture right. You want to make sure that you’re never tensing up your shoulders and pulling them forward. Instead, your shoulders should be relaxed and rolled back and downward. If you’re bad at this, it may feel like you’re puffing out your chest a bit at first. That’s okay – this is actually an important step to getting your posture right.

2. Tilt Your Pelvis Forward – Next, you need to think a lot about the posture of your pelvic area. What you want to do is tilt your pelvis forward and downward. As you do this, you should be engaging your abs and core muscles. The biggest factor you need to worry about here is your lower back. As you tilt forward and down, you should be squeezing your lower back inward. Combined with the shoulder roll, you should find your back is now straight and aligned.

3. Wear the Right Shoes – Shoes play a major role in posture, and they can literally be the determining factor in posture success or failure. High heels are probably the worst shoes for your posture, causing a lot of unnecessary strain and pressure in your legs and back. Flat shoes aren’t so great either, as they lack support. You want to get shoes that have good arch support and have a heel of no more than one inch in height. This will help keep you aligned and balanced.

4. Learn How to Sit Properly – You might have good posture down when walking, but many people neglect their posture the most when they sit. Start thinking about good posture while you’re sitting, keeping your lower back and core muscles tight and engaged. Slouching is one of the worst ways you can sit!

5…and Sleep Properly! – The way you sleep also has a huge impact on your posture. When you hit the sheets, you should be thinking about alignment and support for your entire body. Always go for a firm mattress for adequate support, and keep only a slight bend in your knees as you sleep on your side. If you like to sleep on your back, an easy trick for ensuring good posture is to place a pillow under your knees. Lastly, make sure you pillows aren’t so high that your neck is out of alignment with your back!

Dealing with Injuries and Strains

The 2 complaints I hear most from clients are by far shoulder and back pain. For the best relief and conditioning, check out my Shoulder Pain Workout here. You can also take a look at these Stretches for Lower Back Pain if that’s your problem area. But whatever you do, get your posture right!

Have any questions or feedback about my new rules of posture and keeping things straight? Please leave a comment below…

Find Your Focus Zone

Whether you’re trying to tone down or bulk up, keeping your head in the game is what matters most – if you want to see real results!

I’ve been a personal trainer and fitness coach for more than a decade, and one of the first things I do with all of my clients is help them find their focus zone. What’s your focus zone? Well, it’s different for everyone, but it’s that mindset you need to keep yourself moving, to push yourself, and to never give up too soon.

Pushing through the pain is really the biggest challenge people have when it comes to weight training and fitness. It’s not easy, and you’re going to get a little uncomfortable. But if you can push through these feelings, you’ll actually bring yourself closer to success.

Today I’m going to offer up some simple tips and tricks to help you find your focus zone. If you’re struggling to keep your head in the game, this is exactly the kind of advice you need!

Keep Your Head in the Game!

1. Listen to the Right Kind of Music – One of the easiest and fastest ways to find your focus zone is to listen to some music during your workout. But it has to be the right kind of music! Music helps get your body and mind into a rhythm, and it can be one of the most effective ways to remove distractions and keep you motivated. In most cases, you need to go with really upbeat music, like pop, dance, rock, or electronic.

Check out my article on Workout Playlists for some ideas or one of my favorite sites soundcloud.com for free downloads.

2. Write Down Everything – For the more logical thinkers and problem solvers out there, I recommend journaling your workouts and fitness progress as a way to stay focused and motivated. Seeing things on paper can really transform your fitness perspective, and I’ve had many clients tell me that it helps them stay positive and focused during an intense workout. At the very least, writing things down reminds you of why you’re there!

3. Use Quotes and Pictures – Remember all those pictures and cut-outs you had posted inside your high school locker? Well believe it or not, that kind of stuff really has an impact on your thoughts and feelings. And the same goes for health and fitness. A great way to keep your head in the game is to remind yourself of why you’re there. Keep pictures of your goals posted in the right places, or use motivational quotes to keep your head clear and focused.

Take a look at my recent article on the Top 20 Workout Motivation Quotes here!

4. Work Out at the Right Time – There’s no denying the importance of timing when it comes to fitness energy and motivation. Let’s face it, there are certain times of the day where we tend to feel a little sluggish and unmotivated. They’re different for everyone, but one of the easiest ways to find your focus zone is to work out when your energy levels tend to be at their highest. Maybe it’s first thing in the morning, or maybe it’s right after lunch. Either way, start thinking more about when your focus and motivation are naturally at their highest.

5. Get a Personal Trainer – This last tip may not be possible for everyone, but one of the best things about having a personal trainer is that they can help you find your focus zone. One of the best ways to stay motivated and to keep pushing yourself is to hear your trainer’s voice telling you to keep going! Even when they’re not around, this can be one powerful source of motivation. If hiring a trainer isn’t possible, then stick with the motivational music!

Whatever you do, don’t neglect the importance of energy, motivation, and focus. At the end of the day, you’re not going to see results without them! So get out there and find your focus zone!

Have any questions or feedback about finding your focus zone and staying in the game? Please leave a comment below…

10 of the Best Healthy Breakfast Alternatives

Sick of the same old breakfast routine? Today I’m offering up 10 of the best healthy breakfast alternatives that will not only satisfy your taste buds, but also keep your waistline in check!

You’ve probably already heard about the importance of a healthy breakfast. But if you’re skipping breakfast altogether, you need to take this a lot more seriously. The morning is the most important time to jump start your metabolism, because you’ve been asleep all night. And some of the best ingredients to do just that are protein, fiber, healthy carbs, and lots of vitamins and minerals.

Ready for these healthy breakfast alternatives? Here they are…

10 of the Best Healthy Breakfast Alternatives

1. Hearty Oat Bowl – Do you enjoy those little instant oatmeal packets? Well believe it or not, they’re one of the most sugary breakfast options out there, and too much sugar will only result in late-morning cravings. Instead, use plain quick oats (or even better, take the time to cook steel cut oats) and add cinnamon, blueberries, chopped almonds or walnuts, and a sprinkle of organic cane sugar.

2. Veggie Frittata – Those fast-food egg wraps and sandwiches are full of fat and grease! As an alternative, bake or fry scrambled eggs with lots of chopped veggies. Sprinkle on a bit of low-fat cheese for some extra flavor.

3. Poached Eggs – They’re a lot easier than you think, and they allow you to avoid the oil and grease altogether! Carefully crack your eggs into shallow boiling water (in a pot or deep pan) and cook to desired consistency.

4. Protein Smoothie – Think that smoothie you buy every morning is healthy? Think again! Smoothies from retailers are usually packed full of sugary juices. Instead, make your own healthy shake by combining some unsweetened almond milk, no more than ¼ cup of juice, a banana, ¼ cup of yogurt, and 1 scoop of Optimum 100% Natural Whey, the best protein on the market!

5. Do It Yourself Cereal – There’s nothing worse for a diet than a sugary and processed breakfast cereal. Instead, hit up the bulk food aisle and buy a bunch of healthy cereals and granolas that you can combine and mix the way you want. And want a bit of sweetening? Use raisins instead – you’ll get in some extra fiber this way!

6. Cereal Bar – Not all cereal and energy bars are created equal, and the healthiest bars are the ones you make yourself! Check out my Healthy Cereal Bar Recipe here for a convenient, on-the-go healthy breakfast alternative!

7. Yogurt Cup – Yogurt is one of my favorite healthy breakfast alternative, so I always make sure I have some in the fridge. Simply top a ¼ cup or so of plain yogurt (low-fat Greek yogurt is even better!) with fresh or thawed frozen berries. You can also sprinkle with a bit of your cereal or granola for some added crunch!

8. Green Energy Shake – Need something to get you moving in the mornings? Try this energy shake! Simply blend together ½ cup of unsweetened almond milk, ice, ¼ cup of low-fat vanilla yogurt, 1 teaspoon of honey, and a scoop of Magic Matcha Green Tea Powder. You’ll be good to go after this!

9. Toast with Peanut Butter – This isn’t your traditional breakfast toast. First, you need to replace the white or whole wheat bread with an organic sprouted grain bread. This is much higher in protein, fiber, and other nutrients. Toast and top with an all-natural peanut butter (that lists peanuts as the only ingredient) and you’re off to a healthy start!

10. Protein Pancakes – My last healthy alternative is a little more indulgent, but the added protein in these whole grain pancakes makes them a much more balanced meal – and will prevent cravings down the road! Check out my Protein Pancakes Recipe here.

Have any questions or feedback about these Best Healthy Breakfast Alternatives? Please leave a comment below…

Burn Fat at Home

If you think you have to leave the house to get in a solid cardio workout, think again! I’ve come up with a killer cardiovascular workout that you can do from the comfort of your own home, and with very little equipment!

The benefits of cardio really shouldn’t be overlooked. While a lot of workout claim to give you fat loss results without any cardio, that’s not exactly the case. All those workouts are doing is removing traditional forms of cardio (like running or cycling) and replacing them with more dynamic forms, usually ones that incorporate shorter bursts of intense exercise – what we call High Intensity Interval Training.

But the benefits to your heart, brain, and metabolism are the same. At rest, your heart rate should be between 60 and 80 beats per minute, compared to 160 or 180 beats during intense cardiovascular exercise. Over time, cardio results in your heart not having to work as hard at rest, and that means a healthier body overall.

Of course this is in addition to the stress reduction and mental focus benefits of cardio, and the ability of cardio to burn a ton of calories and fat and keep your metabolism boosted for hours.

Cardio Workout at Home

Getting to a gym to do cardio isn’t always convenient, and if you’re just going to do cardio, it may not always feel worth your time. You could go for a run or a bike ride outside, of course, but only if weather’s permitting and if you don’t have any underlying injuries or problems that could be worsened by the uneven grounding.

Luckily, a good cardio workout can totally be done at home – and with very little equipment! It’s all about thinking outside the box and changing your traditional idea of cardio.

I’ve designed an easy but effective 30 minute home cardio workout to get you started. All you’ll need is a jump rope (I recommend this Harbinger Jump Rope) and either a workout step, a bench, or the lower step on a set of stairs.

30-Minute Home Cardio Workout

• 3 minutes jumping jacks (warm-up)
• 2 minutes jumping rope
• 5 minutes walking lunge and press (weights optional) (view exercise)
• 1 minute push ups
• 2 minutes marching in place
• 3 minutes jumping rope
• 1 minute bicycle crunch (view exercise)
• 2 minutes walking lunge and press
• 2 minutes step-ups on bench or stairs (view exercise)
• 2 minutes jumping rope
• 1 minute pushups
• 1 minute marching in place
• 2 minutes step-ups
• 3 minutes jumping rope

As you can see, this is definitely a bit of an interval workout, but that’s okay! You won’t be resting in between exercises, which means you’ll keep your heart rate elevated throughout and get a killer cardio workout. And you can definitely switch up the order of things or substitute exercises as you see fit – just as long as you keep moving!

If you’re looking for other great cardio workouts, check out these recent articles:

• 15 Minute Treadmill Workout
• 20 Minute Cardio Workout
• Jillian Michaels Treadmill Workout

Have any questions or feedback about this Cardio Workout at Home? Please leave a comment below…

Get Fit like Pink

Over the years, there’s one female rock star who’s managed to stay in amazing shape. In fact, she only seems to improve as time passes, looking fitter and stronger now than she did 10 years ago!

That’s right, I’m talking about talented singer and performer Pink, who’s been able to maintain both her physique and her music career with a little poise and a lot of determination. So how does she do it? How does this 33 year old mother stay in such amazing shape? (By the way, this article is dedicated to one of my biggest Facebook fans who requested this article, so Brenda this one’s for you!)

Well I’m here to fill you in. If you’re looking for a rock star workout routine specifically designed for women, this Pink workout is just for you!

Workout Routine for Women: Pink

Pink’s approach to working out is pretty dynamic. Her personal trainer, one of the biggest celebrity trainers out there, has reported that Pink’s workout routines incorporate a lot of cardio (including outdoor cardio), full-body interval training, weights, and even a little martial arts and yoga. She likes to get tough in her workouts while also having fun, and that’s become pretty evident in the results she’s attained.

How often does Pink work out? Her trainer gets her moving 5 days a week, and he tries to keep her at the gym for a good 90 minutes whenever possible. There’s no denying that this is a real commitment, but there’s a reason she was able to shed 55 pounds of baby weight in less than a year!

So I’ve designed a workout routine for women that’s based on the workout approach and philosophy of Pink. It’s a hard-hitting workout routine, but that’s what you need if you’re looking for serious results. And remember, if you can’t always commit to 5 days a week, do what you can!

For all exercises, I want you to stay in the 12-15 repetitions per set range. This will get you burning a ton of calories and fat while also building muscle and strength.

Pink Workout Day 1

• 30 minutes of cardio (running or cycling)
• 30 minutes of my Kick Boxing Workout here, which can be done at home or at the gym (no equipment necessary)
• 10 minutes cool down (light cardio)
• 10 minutes stretching

Pink Workout Day 2

• 30 minutes of cardio (stair climbing or elliptical)
• 3 sets of dumbbell chest press (view exercise)
• 3 sets of lat pulldown (view exercise)
• 2 sets of barbell bicep curl (view exercise)
• 2 sets of tricep rope push down (view exercise)
• 3 sets of bent over barbell row (view exercise)
• 3 sets of dumbbell chest flye (view exercise)
• 3 sets of woodchopper (view exercise)
• 3 sets of narrow grip pull ups, assisted if needed (view exercise)
• 10 minutes cool down (light cardio)
• 10 minutes stretching

Pink Workout Day 3

• 20 minutes of cardio (running or cycling)
• 2 x 25 minutes of my Interval Training Workout for Fat Loss here – this means you’re running through this circuit twice, resting for 3-5 minutes in between.
• 10 minutes cool down (light cardio)
• 10 minutes stretching

Pink Workout Day 4

• 30 minutes of cardio (stair climbing or elliptical)
• 3 sets of dumbbell squat (view exercise)
• 3 sets of lateral lunge (view exercise)
• 2 sets of leg curl (view exercise)
• 2 sets of leg extension (view exercise)
• 3 sets of standing calf press (view exercise)
• 3 sets of stability ball squat (view exercise)
• 3 sets of woodchopper (view exercise)
• 3 sets of hip extension (view exercise)
• 10 minutes cool down (light cardio)
• 10 minutes stretching

Pink Workout Day 5

15 minutes of cardio (running or cycling)
P90X Ab Ripper X Workout Routine, which is one of Pink’s favorite workout videos – Get more ino on the P90X home workout system here.  Or alternatively this killer ab workout:

• 3 sets Ab Crunch (view exercise)
• 3 sets of 30-60 seconds Plank (view exercise)
• 2 sets One-Legged Ab Crunch on Bosu Ball (view exercise)
• 3 sets Bicycle Crunch (view exercise)
• 3 sets Oblique Crunches on Stability Ball (each side) (view exercise)
• 2 sets Ab Crunch on Stability Ball (view exercise)
• 3 sets Cross Body Ab Twist with Pulley (view exercise)
• 30-60 second Side Plank (each side) (view exercise)
• 2 sets Lower Ab Bicycle Crunch (view exercise)

1 x 25 minutes of my Interval Training Workout for Fat Loss15 minutes cool down (light cardio)
10 minutes stretching

Now that’s one killer workout routine! While Pink isn’t a strict vegan, she has reported that she doesn’t eat a lot of meat and frequently chooses vegan options when it comes to her diet.

If you’re looking for an amazing vegan protein supplement to support your lean muscle growth AND boost your metabolism, then you have to check out Vega Sport Performance Protein. It’s the perfect addition to this Pink workout routine for women!

Have any questions or feedback about this Workout Routine for Women? Please leave a comment below…

Biggest Loser Diet Tricks

There’s no show on TV that’s produced bigger results than The Biggest Loser. When it comes to losing weight and transforming your life, these guys know how to do it right.

Today I’m getting straight to the punch. I’m reviewing some of the best diet tricks from The Biggest Loser that will get you seeing real results in half the time. If you want to know how they do it on TV, keep reading!

Ready to kick it into high gear?

7 Biggest Loser Diet Tricks

1. Diet is Just as Important as Exercise – It’s important to get this straight right off the bat. The biggest trick to seeing real, Biggest Loser results is taking diet just as seriously as exercise. There’s really no way around this. Many people diet without really taking it seriously, thinking that if they spend enough time on the treadmill, they can cheat their way to weight loss. But a healthy, balanced, low-fat diet is at least half the battle. So get your priorities straight, and take nutrition seriously!

2. Drink Water Before Every Meal – Sounds simple enough, and you’ve probably heard it before, but drinking a glass of water before every meal is one strategy that Biggest Loser contestants use to their advantage. Water fills you up and prevents overeating!

3. Watch Your Labels – The Biggest Loser contestants are essentially trained to be super conscious of the ingredients and nutritional value of their food. This doesn’t mean you necessarily have to count calories on your diet, but you should be watching out for foods that have saturated or trans fats, and avoid too much sugar. The Biggest Loser experts will also tell you to be careful with “low-fat” and “light” labels, as often fats are replaced with sugars.

4. Eat a Solid Breakfast – This is one serious diet trick, and it’s the easiest one out there. If you want to burn fat and lose weight, you’ve got to stop skipping breakfast. Eating a healthy breakfast not only prevents cravings and an energy crash later in the day, it also gets your metabolism going, and that means your body’s ability to burn fat will be off to a good start.

Including a superfood like NOW Spirulina Powder in your morning protein shake is a great way to give your metabolism a serious boost!

5. Treat Yourself – That’s right, even Biggest Loser contestants are allowed to indulge once in a while. If there’s anything that The Biggest Loser diet principles support, it’s a realistic and sustainable diet that’s actually possible to adopt long term. So allow yourself a slice of pizza once in a while. You’ll be more motivated as a result!

6. Include Protein in Every Meal – When designing your own Biggest Loser diet plan, don’t leave out the protein. Protein is probably the most important nutrient to get lots of when you’re trying to lose weight and get in shape. Not only does it boost your metabolism, it also keeps you feeling full for longer.

Want an easy way to get more protein in your diet? Invest in a tasty protein supplement like Gaspari Nutrition Myofusion.

7. Watch Your Portions, Closely! – While calorie counting isn’t necessary according to Biggest Loser dieting philosophies, portion size control definitely is. Make sure you understand portion sizes and how much you should be eating of proteins, carbs, and fruits and veggies. It’s a necessary evil if your problem is overeating!

Have any questions or feedback about these Biggest Loser Diet Tricks? Please leave a comment below…

Knee Pain Relief

Knee pain is definitely one of the most common workout related injuries I see. But with just a few simple exercises, you can strengthen your knees in a matter of weeks and get past the pain once and for all.

Knee pain can occur for a number of reasons. Improper form and excessive stress are common, and it’s all because you use your knees in so many things you do. Your knees really take a beating, especially if you’re a runner or an athlete of any kind.

So before you do anything to try to overcome your knee pain, you need to make sure that you’re doing things right. If you’re a runner or an athlete, having the right shoes can make all the difference. These Nike Vomero’s for Men and Nike Vomero’s for Women are my favorite shoes out there. Not only will they absorb the impact, but they’ll help avoid unwanted pain in your knees and joints.

When you hit the gym and work out your lower body, the key to avoiding knee pain is to never lock your knees completely. Always keep some tension and a slight bend in your knees. This will avoid letting your knees get lazy and vulnerable to injury. You should also ensure that your knees are aligned between hip and shoulder width. Overextending can also cause unnecessary strain.

But once knee pain sets in, there are a number of easy exercises you can do to strengthen the muscles around your knees, which will reduce the pain and avoid further injury.

Here are my top 5 exercises for knee pain relief…

5 Exercises for Knee Pain Relief

1. Step-Ups – Simply place one foot on a stairway step, balancing yourself with your hands on the rails as necessary. Slowly and in a controlled motion, straighten your knee and step up, lifting your back foot off of the ground. Hold here for a moment, then slowly step back down onto your back foot. Repeat on opposite side.

2. Leg Flexes – Sit on the floor with your legs extended straight out in front of you and heels touching. Support yourself with your hands against the floor behind you. Slowly and in a controlled motion, bend your left knee and slide your left heel along the floor until you feel a slight stretch in your thigh and butt muscles. Hold here for a few seconds, then slowly return to starting position. Repeat on opposite side.

3. Knee Rolls – Lying on your back, bend your knees and place your feet flat on the floor. Keeping your back flat against the floor, slowly lower both knees to one side, keeping your knees touching throughout. Your knees should touch or come close to the floor. Hold here for a few seconds, then slowly return to starting position before repeating on opposite side.

4. Hip Extensions – Lying on your stomach, extend your legs straight out behind you and rest your chin on bent arms. Keeping your back straight throughout, slowly lift one leg 2 to 5 inches off the floor, keeping your leg straight. Hold your leg in lifted position for a few seconds, then slowly lower to starting and repeat on opposite side.

5. Leg Lifts – Lying on your right side, extend your legs straight outward, with knees and ankles stacked on top of one another. Support your head and neck with your right arm and hand. Keeping your legs straight throughout, slowly and in a controlled motion lift your left (top) leg up as far as possible and hold here for a few seconds. Slowly return to starting position, performing 8-10 repetitions before switching to the opposite side.

Exercises for Knee Pain Relief – Conclusion

Do these exercises a few times a week to strengthen and condition your knees over time. In just a few weeks you should notice your knee pain dissipate!

Suffering from Back Pain?

Experiencing back pain as well? Check out my article on Stretches for Lower Back Pain here.

Have any questions or feedback about these Knee Pain Relief? Please leave a comment below…

Staying on Top of Your Motivation

Motivation is more than half the battle when it comes to attaining your workout goals. And whether it’s a picture on your fridge or dependable workout buddy, everyone has their own ways of staying motivated.

For me, one of the best ways to stay motivated has always been the use of motivational quotes. A good quote can remind me of exactly why I’m doing this, and totally keep my head in the game.

Today I’m offering of my top 20 favorite workout motivation quotes to help you stay on track! Post your favorite quote on your fridge, or write a new one at the top of your daily workout journal.

Top 20 Workout Motivation Quotes

• “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” (Lou Holtz)

• “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” (Michael Jordan)

• “It’s never too late to become what you might have been.” (George Elliot)

• “Strength does not come from physical capacity. It comes from an indomitable will.” (Mahatma Gandhi)

• “You miss 100% of the shots you don’t take.” (Wayne Gretzky)

• “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” (Vince McConnell)

• “The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent.” (Arnold Schwarzenegger)

• “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” (Lance Armstrong)

• “The act of taking the first step is what separates the winners from the losers.” (Brian Tracy)

• “Make the most of yourself, for that is all there is of you.” (Ralph Waldo Emerson)

• “Fall down seven times, get up eight.” (Chinese proverb)

• “It’s not the size of the dog in the fight but the size of the fight in the dog” (Magic Johnson)

• “Fight one more round. When your arms are so tired that you can hardly lift your hands to come on guard, fight one more round. When your nose is bleeding and your eyes are black and you are so tired that you wish your opponent would crack you one on the jaw and put you to sleep, fight one more round – remembering that the man who always fights one more round is never whipped.” (James Corbett)

• “Courage is doing what you’re afraid to do. There can be no courage unless you’re scared.” (Eddie Rickenbacher)

• “I hated every minute of training, but I said, don’t quit. Suffer now and live the rest of your life a champion.” (Muhammad Ali)

• “How am I to know what I can achieve if I quit?” (Jason Bishop)

• “Your body hears everything your mind says.” (Naomi Judd)

• “There are no secrets to success. It is the result of preparation, hard work, and learning form failure.” (Colin Powell)

• “To give any less than your best is to sacrifice a gift.” (Steve Prefontaine)

• “Suffer the pain of discipline or suffer the pain of regret!” (Unknown)

These are just some of my favorite workout motivation quotes. They’ve really helped me keep my head in the game at the worst of times. I hope they can give you that extra push you need!

For more workout motivation tips, see my articles on Workout Motivation Tips and Weight Loss Motivation Tips that Work, and stay motivated!

Have any questions or feedback about these Top 20 Workout Motivation Quotes? Please leave a comment below…

The Essentials to Gain Lean Muscle

Gaining lean muscle mass is definitely one of the most common fitness goals out there. And while it can seem like a constant challenge, there are a few things you can do to ease the pressure – and see results in half the time.

Building lean muscle is a process that depends on a number of factors. There’s genetics, of course, as each of us is born with a different physical makeup and predisposition to lean muscle mass. There’s also the issue of natural strength and stamina, which can vary greatly from person to person and have a huge impact on weight training results.

But there are a number of other factors at play that are totally in your control. Generally speaking, they can be categorized under Diet and Exercise. Let’s take a closer look at each of these, and how to gain lean muscle mass in a serious way.

How to Gain Lean Muscle through Exercise

There’s no denying the importance of exercise in gaining lean muscle. And in particular, the type of exercise that matters most is weight training or resistance training.

So how can you do it right and make maximum gains? Let’s look at some of my best tips…

1. Choose the Right Muscle Building Workout

First thing’s first, you need to have the right muscle building workout plan. Generally speaking, if you’re trying to make serious gains in lean muscle, you should be weight training at least 4 days a week. You should also be engaging in a routine that hits all of your major muscle groups and challenges them in a serious way.

If you’re looking for some good muscle building routines, check out my recent articles Weight Training Programs for Men and Exercise Programs for Women that Kick Butt.

2. Confuse Your Muscles

Muscle confusion is also an important strategy for building lean muscle. Once you have a solid workout plan down, you need to change things up on a relatively regular basis. I recommend confusing your muscles about every 2 to 3 weeks, allowing your muscles to actually get used to your previous efforts. Doing so will help you avoid plateaus and keep seeing killer results.

To do it right, take a look at my article on Muscle Confusion Workout Routines here.

3. Allow Your Muscles to Rest

Rest is absolutely an essential factor in gaining lean muscle. Without adequate rest, you’ll never allow your muscles to heal properly, and it’s in the healing that real gains are made. Make sure you have at least 2 days a week of complete rest from weight training, and every 6 to 8 weeks, I actually recommend taking a full week of rest. You’ll see major gains from this alone!

How to Gain Lean Muscle through Diet

Although your weight training approach is important, diet is definitely key. Let’s look at how to get your diet right to gain lean muscle.

1. Eat More Protein – This one’s pretty well understood, but it can’t be understated. In order to continuously make gains in lean muscle mass, you need to eat more protein. Protein contains the building blocks of lean muscle tissue, so without it, all your efforts at the gym will be for nothing.

If you’re looking for a solid protein supplement to add to your diet, I recommend the best on the market – Optimum 100% Natural Whey. You’ll notice serious gains with this stuff!

2. Eat More of Everything – But it’s not just protein that you need more of in your diet. You need to take in more calories overall, in order to provide your body with the energy it needs to repair and build muscle tissue. Just make sure you stay healthy about it. Eat whole grains only when it comes to carbs, and cut down on the fat and sugar.

3. Add On the Amino Acids – My last big tip for gaining lean muscle is to take a good amino acid supplement. Different amino acids are found in different types of proteins, and the greater the variety in your diet, the greater the capacity for your muscles to grow in size. Luckily, there are some great amino acid supplements on the market to improve your intake.

My top 2 recommendations for amino acid supplements are Scivation Xtend, which contains the super effective branched chain amino acids (BCAAs), and Optimum Glutamine. Add these to your diet and you’ll see significant gains in lean muscle!

Have any questions or feedback about How to Gain Lean Muscle? Please leave a comment below…

Get Fit With These Kick-Ass Exercise Programs

Looking for an exercise program that totally kicks butt? Then you’ve come to the right place.

If you’re like most of my female clients, you probably want a number of things from your workout and exercise program, including fat loss, toning, and muscle conditioning. But to get all of these results in a reasonable time frame, you have to hit it hard and do it right. If you’re not ready to kick some butt at the gym, then you’re not ready for real results.

So today I’m reviewing some of my hardest hitting workouts and exercise programs for women. These ones totally kick butt, so if you’ve found yourself lagging at the gym, or just can’t seem to lose those last 5 pounds, it’s time to get intense.

These are all tailored with a specific training technique in mind and will allow you to try different new exercises or to help you achieve your goals of achieving the body of one of these fitness goddesses!

Now before you get into the workouts remember that the first thing you should be doing is cleaning out your kitchen of all the bad culprit foods that usually cause you to give into your cravings and buckle.  No matter how much you exercise, if you aren’t putting into the place the right diet plan then all your hard workout efforts will go to waste.  For me it’s chips or ice-cream that I don’t even buy unless it’s a special occasion where I have friends over.

Of course you have a big family or have kids then this might take a while to get them used to healthier options as well. But if it’s entirely not possible the next best trick is to put these foods somewhere completely out of sight.

Ok, now that you’ve taken the first important step are ready for these workouts?

Exercise Programs for Women that Kick Butt!

• Kick Boxing Workout – The first one on the list literally kicks butt! This kick boxing workout can be a great addition to your current workout or exercise program. Not only does it work your muscles in a more dynamic way, it also burns a ton of calories and gives your metabolism a major boost! For a weekly kick boxing program, do this 30-minute kick boxing workout 3 days a week!

• Lower Body Workout for Women – This one’s another great option if you’re looking to build on your current program or want something that’s a little focused. Most women don’t ignore their lower bodies like many men do, but it’s common to get caught up in the same 3 or 4 exercises. This lower body workout has a lot of variety. Do it twice a week for a serious lower body exercise program.

• Julia Roberts Workout – Looking for a more complete program that keeps you busy all week? This Julia Roberts exercise program is specifically designed for women and incorporates 2 dedicated days of flexibility training, offset by 2 weight training days to totally condition your muscles and boost your metabolism.

• Jennifer Lawrence Workout Routine – Want something even more intense? Then my latest Jennifer Lawrence workout routine is your absolute best bet. This routine gets you at the gym 5 days a week and incorporates cardiovascular training, weight training and high intensity interval training to totally maximize your workout results. Trust me, this is one routine that really kicks butt in all the right ways!

• Jillian Michaels Treadmill Workout – Last but not least, for those women who are looking for a focused cardiovascular exercise program, this Jillian Michaels treadmill workout offers killer results. It’s a 4 week program that increases in intensity each week, incorporating interval training and climbing exercises.

All of these exercise programs kick butt in a big way, offering amazing fat-burning, toning, and muscle-conditioning results.

Now it doesn’t matter too much how often you are working out, as long as you are working out.  If you’re getting back into it start off with 3 days a week and work your way up to 5 days a week with the other days including some light cardio like walking, hiking, or even cleaning!

This will keep your metabolism elevated and burning fat calories each and every day and over time they add up and give you some serious results.

If you still can’t find something suitable above, then check out my killer article Free Workout Routines for Women, where I offer up even more metabolism-boosting exercise programs to keep you moving all week long.

Have any questions or feedback about these Exercise Programs? Please leave a comment below…