Weight Loss & Training http://weightlossandtraining.com Weight Loss Tips & Workout Routines Fri, 17 Apr 2015 03:03:59 +0000 en-US hourly 1 Toned Thighs & Tight Butt with this 2-in-1 Lower Body Workout http://weightlossandtraining.com/toned-thighs-tight-butt-lower-body-workout http://weightlossandtraining.com/toned-thighs-tight-butt-lower-body-workout#comments Fri, 17 Apr 2015 03:03:59 +0000 http://weightlossandtraining.com/?p=16974 This 2-in-1 workout is designed to target and tone both the thighs and butt in just 6 moves. Get ready to get the firm butt you've been wanting all along.

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Toned Thighs & Tight Butt with this 2-in-1 Lower Body Workout

Target Your Thighs and Butt in 20 Minutes

Thighs and butt are two of the biggest problem areas most women and even some men complain about today. This 2-in-1 workout is designed to target both spots – in just 6 moves.

The lower body is usually a focus of important visual aesthetic and for good reason. The muscles that make up your lower body – everything from your calves to your lower back – essentially serve as your foundation. And how solid your foundation is will have an impact on everything else you do, both in and out of the gym.

The Workout

This workout should take you about 20 minutes. There’s only minimal equipment required for this one, so you can easily knock it out at home if you have what you need. Otherwise, take 20 minutes at the beginning or end of another workout.

The goal is to start at the beginning and move through 1 set of each move without rest. At the end of that first circuit, you’re going to take a 2-minute rest and repeat. If you have extra time, go for a third round.

For each exercise, aim for 10-15 reps, depending on your fitness goals. If you’re trying to tone up and burn fat, get it closer to 15, If you’re trying to add muscle and build strength, lower your sets closer to 10 reps and increase the weights.

The Moves

All of these moves target either your glutes, your thighs, or both.

Grab your water and your towel, and get started…

Front Dumbbell Squat

Grab a light or medium-weight dumbbell, and stand with your feet at shoulder width. Hold the dumbbell with both hands at chest height, and lower into a traditional squat, bringing your buttocks close to the floor without letting your knees get ahead of your toes. Hold for one count, return to starting, and repeat.

To view this exercise, click here.

Lateral Lunge

With or without dumbbells in your hands (depending on your experience), start in standing position and extend one leg out to your side as if you were doing a lunge – but you’re not going to bring it behind you like you’re used to. Lower into it, hold for one count, and return to starting. Make sure you hit both sides.

To view this exercise, click here.

Hip Lift

Lie face-up on a workout mat with your hands at your sides. Pull your feet in close to your buttocks and stabilize them there. When you’re ready, press your pelvis up towards the ceiling as far as you can and hold there for 3 counts. Lower and repeat.

To view this exercise, click here.

Stability Ball Squat

Grab a stability ball (medium-sized) and find some free wall space. Standing a few feet from the wall, press your back against the ball so that it stays elevated against the wall. Carefully and in control, engage in a squat while trying not to let the ball fall. You basically want to roll your body against it.

To view this exercise, click here.

Hip Extension

Rest on a workout mat on all fours, with your palms directly under your shoulders. Lift your right leg up and back, extending it out from your body as you squeeze your buttocks. Hold for 3 counts, lower, and repeat with your left leg. Make sure you really feel the squeeze so you know you’re working your glutes.

To view this exercise, click here.

One-Legged Side Plank

This last one is great for both your glutes and thighs. Rest on a workout mat against your forearm and the side of your foot, creating a flat plane with your body. This starting position is basically the traditional side plank. Then lift your upper leg up towards the ceiling, bending at your hip and keeping your leg straight. Hold it there for 1 to 3 counts, lower, and repeat. Make sure you do the same number on both sides.

To view this exercise, click here.

And that’s it! Two circuits of these moves should leave your lower body feeling like it has the foundation it needs to get you through your day.

To get the most out of this workout, make sure you follow it with a protein shake using a high quality protein supplement like NOW Certified Organic Whey Protein. This is especially important for your glutes and thighs because they’re big muscles, so they need the fuel to recover properly.

Have any questions or feedback about this 2-in-1 Lower Body Workout? Please leave a comment below…

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The Secret Ingredients Your Healthy Dinner is Missing http://weightlossandtraining.com/the-secret-ingredients-your-healthy-dinner-is-missing http://weightlossandtraining.com/the-secret-ingredients-your-healthy-dinner-is-missing#comments Thu, 16 Apr 2015 02:53:07 +0000 http://weightlossandtraining.com/?p=16976 10 ingredients nutritionists consider the secret to really boosting your body's ability to be more efficient burning fat and recovering from your workouts.

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The Secret Ingredients Your Healthy Dinner is Missing

How to Make Your Healthy Meals Even Healthier

It’s not news anymore and a lot of the old rules of healthy eating are being talked about now more than ever. Watch the fat and sodium, cut down on the processed sugar, get your greens and stick to fresh lean meats for protein.

But there’s a lot more to healthy eating than just that – or there can be, if you know what to look for at the grocery store.

Today we’re looking at 10 ingredients nutritionists consider the secret to really boosting your body’s ability to be more efficient burning fat and recovering from your workouts. Some of the items on this list are considered superfoods because of their high nutrient content, while others not only enhance the health value of your meal but also the flavor.

10 Health Foods to Add to Your Grocery List

Chia Seeds

The first item on this list has been a popular superfood for a while, but it goes way beyond smoothies and protein shakes for its many uses. Try adding chia seeds to your salad, mix them into a creamy sauce, or bake them into loaves and breads for an extra dose of omega-3. I like these ones as they’re ogranic and low on the price side – Nutiva Organic Chia Seeds.

Kale

If you’re going to buy a leafy green for its health benefits, kale should be your first pick. In terms of superfoods, this is one of the best. Not only does it high in a number of vitamins, it also contains natural compounds that are thought to fight the oxidative stress on your cells which is the precursor to cancer. Use it in salads and smoothies, steam it for a healthy side, or make crispy kale chips.

Goji Berries

Another great salad topper, goji berries are jam-packed with antioxidants, amino acids, and other phytonutrients to support an active and healthy lifestyle. They’re also great to snack on.

Cacao Powder

This is chocolate in its raw form, and this stuff is incredibly high in antioxidants and magnesium to support your health and energy. Use it in a smoothie, or make some smart baking decisions.

Pea, Quinoa & Hemp Protein

If you’re looking for a protein alternative that’s healthier than your same old whey protein, go with a blend of pea, quinoa and hemp protein. They’re vegetable-based and the mixture provides all the amino acids your muscles need to for recovery.  The best in class is Gardenia All Natural Vegan Protein.

Maca

This is the powder you may not have heard of, but in terms of energy, this one probably tops the list. It’s been used for thousands of years in Central America, and is known to help with energy and sexual health for men and women. This one is the top-seller in the industry – NOW Maca.

Wheatgrass

Wheatgrass has it all when it comes to nutritional value – fiber, antioxidants, vitamins and minerals, amino acids, and even healthy fats. You can blend it into a smoothie, use it as a salad topper, or start adding it to your stir-fry mix.

Avocados

High in Vitamin E and packed full of protein, avocados are one thing you need to start adding to your salads. But don’t stop there – they’re great with eggs, soups and chili, or even just as a side.

Ginger

You’re probably already cooking with a lot of garlic and onions, which are totally healthy on their own. But the other ingredient you should be adding to the mix is fresh ginger root. It’s packed with flavor and can add a lot to your stir fry, veggie dishes, and even as a meat rub.

Coconut Oil

My last ingredient on this list is another popular one, but it’s way more than just a smoothie ingredient. If you’re not cooking and baking with coconut oil yet, you’re definitely missing out. The flavor you get with this stuff is great, and the health benefits are clear with one of the most unique metabolism-boosting fats. Love this one because it’s pure and organic with no additives – Nutiva Organic Extra-Virgin Coconut Oil.

Have any questions or feedback about the Secret Ingredients Your Healthy Dinner is Missing? Please leave a comment below…

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How to Get Celeberity Fit if You Can’t Afford a Personal Trainer http://weightlossandtraining.com/how-to-get-celebrity-fit http://weightlossandtraining.com/how-to-get-celebrity-fit#comments Wed, 15 Apr 2015 01:16:16 +0000 http://weightlossandtraining.com/?p=16934 Can't fit a personal trainer into your budget? Take a look at these simple ways you can be your own fitness coach – and get celebrity fit

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How to Get Celeberity Fit if You Can't Afford a Personal Trainer

Do It Right and Get Fit – On Your Own Budget

We all want to be as ripped as the celebrities out there like Jennifer Anniston and Hugh Jackman, but I can’t count how many times I’ve heard how we scapegoat our inability to get celebrity fit because we say we don’t have the personal trainers and chefs that they have.

Well the good news which some may not think is good news, is that it doesn’t matter, it still takes a ton of dedication and hard work to be ripped.  Sure the bad news is that it may be easier with the support system they have in place on a daily basis but that doesn’t mean you shouldn’t challenge yourself.

So how do you keep yourself committed and motivated without a personal trainer? And what can you do on your own to push yourself farther?

Now I should point out that instead of forking over a few hundred for that pair of shoes or suit/dress wouldn’t it only make sense to also have that investment in a few training sessions now and again?  Nevertheless, let’s take a look at these simple ways you can be your own fitness coach.

How to Stay Motivated Without a Trainer

Do More Body-weight Exercises

This first tip is a good one for beginners. Exercises that rely totally on body-weight, rather than dumbbells or machines, are a great way to see big results without risking injury. One of the most common ways people get injured working out is by holding weights or using machines incorrectly. Plus, you’ll get a lot more out of your workouts because body-weight exercises hit a lot of muscles at once.

The squat, push-up, pull-up, and ab crunch are all good examples. Check out these Bodyweight Exercises to Get You Ripped.

Now of course you can also reference a number of different celebrity workouts on my site and also get a ton of motivation, check out these photos and their workouts – Weight Loss Motivation Photos for Women and Workout Motivation Photos for Men.

Use a Foam Roller

A foam roller is a great tool for muscle recovery, and most personal trainers now incorporate them into their flexibility and stretch period. But they’re super easy to use on your own, and they’ll ensure you’re paying attention to your recovery and injury-prevention.

Check out this Go Fit Foam Roller and ensure your home workout arsenal is complete. I like this one in particular because it’s much higher quality than most foam rollers.

Swap One Workout a Week for HIIT

High intensity interval training, or HIIT for short, is a great way to wake up your personal trainer side. All the trainers are now incorporating the principles of HIIT into their workouts. The basic idea is to alternate short bursts of intense exercise with periods of rest, maximizing your energy output and conditioning your muscles in a more dynamic way.

Try HIIT at least once a week – it will keep you totally motivated. For more information on getting started, read my article on High Intensity Interval Training (HIIT) here.

Start Jumping Rope

Jump rope is one of the classics, but it’s still one of the best exercises for working up a serious sweat and pushing yourself a bit farther. I recommend using jump rope as a warm-up, a cool-down, or as part of a complete workout.

For a great idea on how to incorporate HIIT and jump rope, try my Jump Rope Interval Training Routine here.

Get Serious About Meal Prep

The last one on this list may surprise you, but most personal trainers also do a good job at diet coaching. You’ve got to get your eating habits down right if you want to see results. But it can be a bit tricky without someone there keeping you on track and watching what you’re doing.

So to help you stay motivated and totally avoid binging, I recommend doing a lot of meal prep in advance. Preparing meals for your week, especially your meals on the go, will keep you in line and staying in shape.

 

Have any questions or feedback about How to Get Fit if You Can’t Afford a Personal Trainer? Please leave a comment below…

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6 Morning Rituals to Jumpstart Your Day & Get You In Awesome Shape http://weightlossandtraining.com/6-morning-rituals-to-jumpstart-your-day http://weightlossandtraining.com/6-morning-rituals-to-jumpstart-your-day#comments Tue, 14 Apr 2015 01:02:43 +0000 http://weightlossandtraining.com/?p=16936 If you think your motivation can use a boost and & push you to excel with your healthy eating and training plan, try one of these morning rituals out.

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6 Morning Rituals to Jumpstart Your Day & Get You In Awesome Shape

Start Off on the Right Foot

I don’t know about you but getting your morning on the right foot is really the key to having a highly motivated and driven day.

This is where it all gets started, so what you do with your morning ritual can really help align everything so you are able on top of it rather than be overtaken by the day itself.

If you think you motivation can use a boost and and allow you to excel with your healthy eating and training plan, try one of these morning rituals out as they are designed specifically for just that.

6 Ways to Kick Start Your Mornings

Stretch

My first morning ritual is all about flexibility training. Starting your day with a good period of stretching is sort of the bare minimum I’d recommend for your body, but it goes a long way. Stretching helps wake up your muscles and joints and prepares you physically to take on your day.

For a great stretching routine, try my Flexibility Training Routine here. It will actually give your muscles a bit of a workout.

Hit the Gym

This one’s probably the most obvious, but as a trainer, I’ve met a lot of people who do everything they can to avoid working out in the morning. And you may have your own excuses for holding off until after work.

The truth is, working out in the morning is one of the best ways to energize your day and set you in the right mood. For a great morning workout, try my Perfect Morning Workout here.

Meditate

It’s important to think about your physical health, but what about your mental health? If it’s your mental energy, concentration, or ability to handle stress that’s feeling really drained, try starting your day with a little morning meditation.

Something as simple as 10 minutes of concentrated breathing exercises will do the trick. Find a quiet space (or you can just stay lying in bed), close your eyes, and breathe slowly as you try to clear your mind or focus on something positive.

Do Some Yoga

Yoga is a great way to combine both physical and mental exercise. Not only do yoga poses strengthen and condition your muscles, but they also give you the ideal opportunity to do some concentrated breath work, inhaling and exhaling as you move through poses.

If you’re new to yoga, or just want to get an idea of what works best for these purposes, take a look at my 5 Yoga Poses to Practice in the Morning.

Have a Cup of Matcha Green Tea

You may feel like you need your morning coffee, but if there’s one replacement that can actually improve your mornings, it’s matcha green tea. Not only does it come with a high dose of caffeine for a little energy boost, but its other ingredients actually improve concentration and mental awareness. Plus you won’t get the jitters that sometimes come with coffee or espresso.

At the very least, I say give match powder a try. You can sip it with some hot water, or blend it in to a shake. Check it out here – Green Foods Matcha Green Tea.

Have a Smoothie

For something a little more satisfying and sustaining, try starting your day with a smoothie. Smoothies are great as long as they include the right ingredients, so I always recommend doing them yourself. Including superfoods that are packed with extra nutrients can make them a total meal replacement, while also boosting energy for the day.

For a smoothie that’s totally satisfying and energizing, try my Chocolate Caramel Superfood Smoothie here.

Have any questions or feedback about my 6 Morning Rituals to Jumpstart Your Day? Please leave a comment below…

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Get Your Dream Body with this Jump Rope Fat Burn Workout http://weightlossandtraining.com/jump-rope-fat-burn-workout http://weightlossandtraining.com/jump-rope-fat-burn-workout#comments Sun, 12 Apr 2015 07:45:29 +0000 http://weightlossandtraining.com/?p=14074 Time to change things up & boost fat burning with this intense 20-minute interval jump rope workout. Get ready for some serious sweating.

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Jump Rope Fat Burn Workout

It’s All in Your Hands – Take Control

Time to change things up & boost fat burning as if you were taking a new fat-burner supplement with this intense 20-minute interval jump rope workout.

The benefit of jump rope is in its total body impact. We’re going to design a whole routine around this one piece of equipment, in a way that challenges your whole body and can be incorporated into other routines as a warm-up or cool-down.

The other great thing about jumping rope is that it can easily be done at home or the gym. For home workouts, invest in a good quality jump rope like this Harbinger Jump Rope. When you have a good rope you’re more likely to reap the benefits of the workout.

Jumping Rope to Burn Fat

The best way to take full advantage of the jump rope is to turn it into a full workout, like the one I’m offering up here. This can easily be done by incorporating the principles of interval training, and alternating between series of high and low intensity jumps.

The idea is to keep challenging yourself, and varying your speed and intensity. This kind of approach always gives the best results, especially when it comes to burning fat.

20-Minute Fat-Burning Jump Rope Routine

This routine requires only 20 minutes, but that’s all you need to feel the burn from your jump rope. Add this into your program a few times a week, or use it as a bonus workout on days you’d normally take off.

Start by warming up with a little stretching and some jogging in place, then grab your jump rope and get to it:

  • 2 minutes of slow pace jumping
  • 3 minutes of fast pace jumping
  • 15 second rest
  • 2 minutes of fast pace jumping
  • 1 minute of moderate pace jumping
  • 1 minute of slow pace jumping
  • 1 minute of moderate pace jumping
  • 2 minutes of fast pace jumping
  • 30 second rest
  • 3 minutes of moderate pace jumping
  • 1 minute of fast pace jumping – as fast as you can for this one
  • 2 minutes of moderate pace jumping
  • 1 minute of slow pace jumping

That’s it – but trust me, this kind of alternating between slow and fast paces amounts to a serious workout, and some serious fat burned.

This approach to jump rope is similar to what you’d find in a spin class or cycling workout. You’ve got to really push yourself, and watch the clock to keep you on track. If you can stick with it, you’ll work up a killer sweat.

Throw in some twists if you’d like, and definitely keep it going even longer if you have the time and stamina.

For some other great workout ideas…

For some other great workouts to burn fat, check out my Exercise Ball Ab Workout, which offers an amazing core routine to shape and tone your abs. If you’re looking for something a little different, also try my Bosu Workout here. The bosu is an extremely versatile piece of gym equipment that can improve a number of your workout goals.

Have any questions or feedback about this Jump Rope Fat Burn Workout? Please leave a comment below…

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15 Foods a Nutritionist Refuses to Eat http://weightlossandtraining.com/15-foods-a-nutritionist-refuses-to-eat http://weightlossandtraining.com/15-foods-a-nutritionist-refuses-to-eat#comments Fri, 10 Apr 2015 02:46:11 +0000 http://weightlossandtraining.com/?p=16935 In the light of always improving our knowledge when it comes to eating healthy & exercising this list of 15 foods a nutritionist refuses is an eye-opener.

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15 Foods a Nutritionist Refuses to Eat

What You Need to Avoid for a Healthy Diet

In the light of always learning and improving our knowledge when it comes to eating healthy and exercising I think it’s always great to hear different perspectives and learn from people’s experiences.

When it comes to achieving our fitness goals whether it be losing excess fat, or building lean muscle it unfortunately does take a lot of trial and error to find out what works best for our specific body type.

In this article, I though it would be interesting to try a slightly different approach. Rather than telling you what you SHOULD eat on a healthy diet, we’re going to look at what to avoid. This list is based on current trends among health professionals and nutritionists who live eat and breathe fitness and health.

So let’s see if anything comes as a suprise…

15 Foods a Nutritionist Would Never Eat

Breakfast Cereals – Sorry folks, but the first one on this list might be your favorite. But almost all breakfast cereals are pretty much just empty calories. The only good thing about some of them is their fiber content, but that’s pretty much about it.

Caged Eggs – Eggs are a great breakfast replacement, but skip the caged eggs and go for organic, free-range whenever you can. The chickens that are raised this way are fed properly and produce fewer stress hormones, making their eggs healthier (and tastier).

Artificial Sweeteners – I’ve talked about this one before, but the research is pretty clear. Artificial sweeteners just trick your mind into thinking it’s getting a boost of energy, but then never comes through, leaving you with major cravings in order to fulfill those energy requirements.

Farmed Salmon – Plain and simple – stick to wild fish. Farmed fish like salmon are high in toxic metals like mercury and are reported time and time again to cause major long-term health problems.  For extra brownie points pick fish that have a sustainability badge like Oceans for Wise

Processed Peanut Butter – I’ll admit it’s pretty tasty, but the processed stuff is full of sodium, sugar, and unhealthy oils. Go with 100% all-natural peanut (or any nut) butter.

Canned Tomatoes – This is another processed food that should be avoided at all cost. Canned tomatoes are high in sodium, plus the cans are lined with a synthetic estrogen as a preservative that may contribute to reproductive problems and heart disease.

Raw Nuts – Nuts are one of the healthiest snacks to include on a whole foods diet, but you may be surprised to learn that there are concerns that raw nuts (or those that aren’t roasted) aren’t the best for your health. They are though to contain a chemical that can actually reduce absorption of iron and other key nutrients. Roast them, and you’re good to go.

Frozen Dinners – Hopefully this one is already on your list of foods to avoid, but the preservatives in these highly processed foods are totally bad for your health.

Table Salt – Table salt is pretty much the most refined salt you can add to your food, and it can lead to high blood pressure. Go for sea salts and crystal salts if you can, but try to cut down altogether.

Non-Organic Dairy – The hormones injected into cows, in addition to the unnatural foods their fed, can make dairy a really unhealthy option. Just go organic to play it safe.

Vegetable Oil – Vegetable oils are not the first pick of nutritionists when it comes to cooking fats. They’re highly processed and high in trans fats. Cook with olive oil or coconut oil as a healthier alternative.

Packaged Bread – The bread that comes packaged and pre-cut is pretty much the most refined and processed wheat product you can buy, especially if it’s made out of white flour. Always go with the most whole food choice you can find.

Processed Meats – Any meats that are processed, including deli meats and lunch meats, hot dogs, and sausages, are totally high in sodium and other chemicals that keep them together. Studies even show they’re related to a shorter lifespan.

Margarine – Margarine and other butter substitutes are high in trans fats and have been linked to a lot of health problems. Most nutritionists now agree that natural butters and oils are the way to go.

Unfermented Soy – Unfermented soy options, including tofu and soy milk, are highly processed foods and may screw with your hormone levels. Plus soy has pretty heavy pesticide use. So try to avoid it if you can, and go with other dairy substitutes like almond or coconut milk.

Want to add to your list of what to avoid? Also check out these 20 Foods that Will Ruin Your Workout.

Have any questions or feedback about these 15 Foods a Nutritionist Refuses to Eat? Please leave a comment below…

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Lose Inches All Over – 4 Rules to Clean Eating http://weightlossandtraining.com/4-rules-to-clean-eating http://weightlossandtraining.com/4-rules-to-clean-eating#comments Wed, 08 Apr 2015 12:03:25 +0000 http://weightlossandtraining.com/?p=14132 The best part of clean eating is how good you feel, the energy you have, & the motivation that comes with it! These 4 rules will make it easy & rewarding.

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4 Rules to Clean Eating

Feel Your Best with Clean Eats

With all the chemicals and processing that go into our food, true healthy eating can seem pretty overwhelming. Not only do you have to grapple with high fat content and added sugar, you also have to think about everything that’s done to your food along the way.

The research is pretty clear on contaminants. Herbicides and pesticides make their way onto your dinner plate more often than you’d like, and foods that are highly processed only make weight loss a bigger challenge that it already is.

So what’s the solution? It’s actually simpler than you might think. It’s not another fad diet, and it’s not some kind of powdery supplement. The solution is clean eating, and of all the diet plans I can recommend, this one’s the best.

Redefining Clean Eating

Clean eating is more of a philosophy and an approach than it is a strict diet plan. It’s all about avoiding processed foods as much as possible, and going with natural options at every opportunity.

Here are my 4 basic rules to clean eating. Stick by these and you’ll not only feel healthier and more energized, you’ll also see a major boost in your bodies ability to burn fat an in turn lose inches all over.

4 Simple Strategies to Clean Eating

Rule #1: Avoid Processed Foods

This is definitely the most important rule to a clean eating diet. For the best results possible, you’ve got to give up the processed and refined foods, and go for foods in their natural state. While you don’t have to go all-natural right off the bat, you should start giving up on all the processed stuff, and plan on having it cleaned out in the next few weeks.

In most cases, this means leaving behind the boxed, canned, packaged, and frozen foods and preparing your meals and snacks from scratch (as much as possible). For some good whole-food recipes, check out my Quinoa Salad Recipes and my Chia Seed Recipes here.

Rule #2: Prioritize Your Organics

If you can cut it, organic foods are always best on a clean eating diet, especially when it comes to reducing your intake of contaminants and chemicals. That said, organic food can be expensive at times, so it’s important to know what’s most important to buy organic.

Some fruits and veggies have much heavier pesticide use. These are the ones to replace with organics first: apples, potatoes, strawberries, blueberries, raspberries, leafy greens, lettuce, spinach, kale, grapes, peaches, bell peppers, cucumbers, and cherry tomatoes – just to get you started!

Rule #3: Make Your Water Work for You

Water is important on a clean eating diet. In fact, water is the most effective natural detox out there. But to boost the detox properties of your water, a little lemon juice can go a long way. I’m not a supporter of extreme detox diets, but natural daily detoxification with lemon water can keep your body in top shape.

Read more about Lemon Water Benefits here. Not only is it a great detox, it also boosts your metabolism!

Rule #4: Eat At Home Often

The last rules is a big one, but without it, a truly clean eating diet will be incredibly challenging. You’ve got to start eating at home more often, and limit eating out to no more than a couple nights a week. Preparing your snacks and meals at home is really the only way to know what’s in your food, and avoid having more of the bad stuff added to it.

So think about your grocery list, do some planning ahead, and get real with your ingredients. Before you know it, you’ll be totally energized and motivated to stay on track.

Have any questions or feedback about my 4 Rules to Clean Eating? Please leave a comment below…

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10-Minute Total Body Workout in Just 3 Moves http://weightlossandtraining.com/10-minute-total-body-workout-in-just-3-moves http://weightlossandtraining.com/10-minute-total-body-workout-in-just-3-moves#comments Wed, 08 Apr 2015 03:19:50 +0000 http://weightlossandtraining.com/?p=16933 This workout can be a huge time saver when you're running short on time and want to keep your body toned and looking your best with or without clothes!

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10-Minute Total Body Workout in Just 3 Moves

A Quick but Effective Routine to Give You a Boost

Only got 10 minutes? I’ve devised a killer little workout routine you can do pretty much anywhere in under 10 minutes. And it’s only 3 simple (but effective) moves.

Let’s face it. No matter what you do with your day, your time is valuable. This routine is a great time saver, but I’m not suggesting you cut back on the time you dedicate to working out. It’s just the opposite really – the more time you dedicate towards your temple of a body, the more the chances are that you will reap the rewards.

But there may be days when your time is cut short unexpectedly. Maybe it’s family interrupting, work cutting your evenings short or you just felt like you needed to catch up with errands – the good news is this 10-minute workout can give your fitness a pretty serious boost.

Plus It Boosts Your Metabolism…

Not only will you feel some pretty decent toning results from this routine, but your metabolism will also get a serious boost. All 3 moves I’ve included here are total body exercises, so they incorporate a number of muscle groups.

By exercising more than one muscle group at a time, you’ll boost your body’s ability to burn fat faster – and get more out of your 10 minutes.

Ready for a boost?

The 10-Minute 3×3 Total Body Routine

I’m calling this a 3×3 routine because you’re going to knock out 3 sets of each move. Because you only have 10 minutes, there’s no time for rest, and you’ll do a better job at boosting your metabolism and toning your muscles without the break.

Some basic equipment will help you get the most out of these 3 moves, but it’s nothing you can’t keep at home. Check out the end of the workout for some recommendations on home workout gear.

Now for the workout…

Before the routine, try to fit in 3 to 5 minutes of a warm-up. You can do jump rope, jumping jacks, or even sprints to get your body ready for these moves.

3 Sets of Woodchopper

It’s one of my favorite moves, not only because it’s so dynamic but also because it leaves you with a serious burn. A dumbbell is best for this one, but a kettlebell will also work.

To view this exercise, click here.

3 Sets of Wide Stance Squats

The squat is one of the best things you can do for your lower body, so it’s a necessary move in this routine. I’m adding a bit of a spin to this one with a wide stance squat, so you can get at your leg muscles from a different angle – and boost the balance work for your core.

To view this exercise, click here.

3 Sets of Superman

This move looks a lot simpler than it is. The superman is a total attack on your core muscles, with the goal of holding position for as long as possible. As you improve with this one, you might find yourself going over by a minute or two!

To view this exercise, click here.

Looking for some decent home workout equipment?

Dumbbells are often the go-to for home workout equipment, but if you want to check out something really cool, take a look at this totally affordable Dual Grip Medicine Ball/Kettlebell Set. It basically serves as a set of medicine balls and kettlebells depending on the attachment, so they save on space.

For some more great home workout equipment ideas, read my article on Best Home Workout Equipment here. Having the right equipment at home can save you a ton of time and it’s totally worth being able to look your best in the money you are spending on your clothes isn’t it?!

Have any questions or feedback about my 10-Minute Total Body Workout in Just 3 Moves? Please leave a comment below…

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11 Eating Habits That Will Uncover Your Abs http://weightlossandtraining.com/11-eating-habits-that-will-uncover-your-abs http://weightlossandtraining.com/11-eating-habits-that-will-uncover-your-abs#comments Tue, 07 Apr 2015 02:16:33 +0000 http://weightlossandtraining.com/?p=16512 What you'll see in the mirror is an awesome reward. 11 simple but effective tips to help you finally reveal those six pack abs you've been dreaming of.

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11 Eating Habits That Will Uncover Your Abs

Uncover Your Abs with the Right Simple Steps

I know if you’re like me you are always looking for the secret weapon, that secret weapon that will work exclusively for your body now!  But this is much easier said than done, otherwise we would all be sporting six pack abs and I know as a fact we all share this frustration.

As always my goal is to help you steer through the clutter of advice and just do things that simply freakin’ work!

So here are 11 simple but effective tips to help you uncover your abs and start a journey to uncover those beautiful ab muscles hiding underneath that belly.

11 Steps to Six Pack Abs

1. Eat 6 Meals a Day
Getting all your calories in 2 or 3 big meals isn’t so great for your metabolism, or your waistline. The problem is with the time in between meals, your body tries to conserve energy and thus slows things down and the major culprit being your fat burning metabolism. The simple solution is to eat frequently, and keep your engine revved up.  I’ve tested this with hundreds of clients and without a doubt they have all seen very positive results from eating frequently throughout the day even if it’s just an apple between meals.

2. Get Ahead of Your Hunger
By the time you’re feeling hunger pangs, it’s too late!  When you are feeling like you are about to rip off the head of anyone who gets in your path, your body is already pretty deficient in nutrients and energy resources. This makes you more likely to binge and overeat. Instead, try a 2-3 hour countdown between each meal/snack (I like, 8AM, 10AM, noon, 3PM, 6PM, 8PM)

3. Get Your Protein Up to Par
Protein is pretty important when it comes to building abdominal muscle, toning up, and burning fat. But many people don’t get enough protein in their diet. Make sure you get at least 20-25 grams of protein per meal.

4. Include Protein in Every Meal
Protein shouldn’t only be a priority in your main meals, but something you think about in everything you eat. Even if you’re snacking, try to get in a solid serving of protein if you can. For some help in this area take a look at my 5 Protein Rich Gym Snacks.

5. Boost Your Healthy Fat Intake as Needed
If you find yourself hitting a plateau, try boosting your healthy fat intake to jumpstart your metabolism. It’s a simple strategy that works and the best source of healthy fats includes: fresh fish, avocados, seeds and nuts.

6. Get Diverse with Your Carbs
You still need carbs for maximum energy and mental stamina, but you should try to branch out a bit (and away from processed wheat). Keeping your body guessing is an easy way to avoid the pitfalls of carbohydrates so make it your mission to explore different fruits and veggies every month.

7. Switch Up Your Carb Intake
Another way to do carbs right is to keep your body guessing when you’ll eat them. I’ve seen a lot of success stories from clients who alternate their carb intake. This is a method that is also used by elite athletes.  For instance, on the evening or day before a cardio workout they increase their carb intake to load their muscles with the fuel it needs to go extra hard.  The term is referred to as carb-loading or carb-cycling and is incredibly powerful.

8. Try Giving Yourself a Carb Shock
Take this to the next level (especially if you don’t have any underlying health issues like diabetes), with a carb shockwhich  can really help jumpstart your metabolism and reveal those abs. Every 2 or 3 weeks, try reducing your carb intake drastically for 48 hours, and then increase more than normal for the following 24 hours leading up to a workout.

9. Stay Hydrated
Water is needed to help ward off cravings and keep you energized, so make sure you’re getting enough all day long. It’s also important to get rid of high-sugar drinks like sodas and juices, because they only help pack on the pounds.

10. Start Your Day Right
Your first meal of the day really is important for a bunch of reasons. Physically speaking, you want to give your body the energy it needs and give your metabolism a solid boost. Mentally, you want to set your eating habits off on the right path so you stay motivated to eat healthy all day long.

Take a look at my post on 10 of the Best Healthy Breakfast Alternatives to do it right.

11. And Finish Light
An easy trick to burning fat and toning up your abs is to eat more calories earlier in the day, and slow it down as the day progresses. You burn more calories when you’re active and moving around, so it only makes sense.

Check out my Practical Paleo Meal Plan for some good low-carb, low-calories dinner ideas.

Have any questions or feedback about these 11 Eating Habits That Will Uncover Your Abs? Please leave a comment below…

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It’s Not Stress that Kills You, It’s How You Handle It http://weightlossandtraining.com/its-not-stress-that-kills-you-its-how-you-handle-it http://weightlossandtraining.com/its-not-stress-that-kills-you-its-how-you-handle-it#comments Thu, 02 Apr 2015 01:02:33 +0000 http://weightlossandtraining.com/?p=16514 We all encounter stress in life, but what we do with it matters most. Take a look at the best ways to handle stress and get the most out of your day.

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It's Not Stress that Kills You, It's How You Handle It

How to Beat Stress and Keep it Away

Most personal trainers, health and wellness coaches, and even physicians will tell you just how bad stress is. It’s pretty much on par with smoking, drinking, or eating an unhealthy diet in terms of its effects on your body.

But although the effects can be just as bad, stress is a little different for one important reason: How you handle it matters.

The truth is, we all encounter stress in our lives. It’s part of life, and it can’t be avoided altogether. Technically speaking, even exercise is considered a form of stress on the body. What we know today, and what psychologists and doctors understand about stress, is that how you respond to it matters more than the stress itself. This is because your response, and even your interpretation of the stress, ultimately determines the effect it will have.

Coping with Stress

The term that experts use to refer to your stress response is coping. We all cope with stress in different ways, some more effective than others.

If you can cope effectively with stress, big or small, you’re more likely to be successful in every facet of your life, including your weight loss and fitness goals. You know it as well as I do – if you’re stressed out, you’re a lot less likely to feel motivated to reach your goals.

What’s the Best Way to Cope with Stress?

Although it depends on a variety of factors, including the stress itself and the situation you’re in, there are a few ways of coping that psychologists have discovered are more effective than others.

Social Support:

Hands down, one of the best ways to handle stress is to get support from your friends and family. Research has been pretty clear on this one for years, as social support appears to buffer the effects of stress on your health.

It sounds simple enough, but many of us don’t do it enough. When you’re having a hard time, get advice from a friend, talk it out, or take a leap of faith and lean on someone for a little support. If it’s your fitness goals that really have you down, try getting a gym buddy or trainer to keep you going.

Exercise & Physical Activity:

That’s right – exercise is technically a form of stress on your body, but it’s also a great way of coping with all that psychological and mental stress you encounter in your day. Physical activity releases endorphins that can totally improve your mood, and exercising over time can actually help your body adapt more quickly to other forms of stress.

For some great stress-reducing workout routines, check out my Free Workout Routines for Women and Free Workout Routines for Men.

A Healthy Diet:

Everything you put in your body has an effect on your mind, and that means that it also has an effect on how you handle stress. A healthy, balanced diet full of vitamins and minerals can go a long way to keep you feeling stable and relaxed.

A lot of vitamins have a direct impact on your stress response. B-complex vitamins are some of the most important when it comes to stress. To ensure you’re getting enough, try taking a B-vitamin supplement like Twinlab Stress B-Complex daily. Omega-3 supplements like Optimum Nutrition Fish Oil are also helpful in handling stress.

Positive Reappraisal:

This last one may be the most important of all. Research has shown that in even the most stressful of situations, seeing the positive or finding a silver lining can totally change the outcome. This isn’t always easy, but it totally underscores the importance of positive thinking and staying optimistic.

Have any questions or feedback about how to beat stress? Please leave a comment below…

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