Weight Loss & Training http://weightlossandtraining.com Weight Loss Tips & Workout Routines Sun, 01 Feb 2015 18:26:27 +0000 en-US hourly 1 Jump Rope Workout: Burn Fat and Get Sexy http://weightlossandtraining.com/jump-rope-workout-burn-fat-get-sexy http://weightlossandtraining.com/jump-rope-workout-burn-fat-get-sexy#comments Sun, 01 Feb 2015 18:22:24 +0000 http://weightlossandtraining.com/?p=16234 Check out this killer 20 minute fat-burning jump rope routine that's great for getting you that sexy bod.

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Jump Rope Workout: Burn Fat and Get Sexy

Get Energized with this Fat-Burning Routine

As much as the fitness industry keeps advancing, there’s still something to be said about keeping things simple.

This is why I’m still a big believer in the jump rope. It’s pretty much one of the most classic pieces of fitness equipment you can find, but it’s still totally effective – especially when it comes to burning fat and getting you pumped up for your workout. No B.S., it simply just works.

What makes it so good?

Jump rope is essentially a full body workout. It gets you moving your entire lower body, as well as engaging your abdominal and core muscles and toning your arms while you’re at it. Just the basic motion of jumping off the ground involves the coordination of your entire body.

Plus, it works up a killer sweat in just a few minutes. I like to throw it in at the end of a hard workout, or use it as a warm-up. But you can also make a whole routine out of jumping rope, and that’s what you’re going to get today so you can reap the rewards tomorrow!

A Killer Jump Rope Routine to Burn Fat

So in terms of equipment, all you need is a jump rope. You can easily knock this one out at the gym, or grab one of these Harbinger Jump Ropes to keep at home, and save yourself the commute. And of course you also need a little space.

Here are the moves. Just run through them in sequence (should take about 20 minutes). If you have some extra time, start over at the beginning and get out as much as you can.

  • Warm Up – 3 minutes at slow/easy pace (tired yet?)
  • Rest – 30 seconds
  • Jump Rope – 1 minute at fast pace
  • Rest – 30 seconds
  • Jump Rope – 2 minutes at fast pace (you may need a towel at this point)
  • Rest – 45 seconds
  • Jump Rope – 2 minutes at slow/moderate pace
  • Rest – 30 seconds
  • Jump Rope – 2 minutes at fast pace (make sure you hydrate)
  • Rest – 45 seconds
  • Jump Rope – 1 minute at fast pace
  • Rest – 30 seconds
  • Jump Rope – 1 minute at fast pace
  • Rest – 30 seconds
  • Cool Down – 3 minutes at slow pace (feel the burn?)

And there it is! Once you tackle this one, you can easily switch things up and create your own routine. What you’re doing here is basically interval training. You’re getting your body moving from intervals of fast pace to intervals of slower pace. Alternating in this way is a great way to challenge your stamina and endurance, and burn a ton of fat.

Make sure you stay hydrated throughout any jump rope or interval routine. I also recommend giving your muscles a little fuel beforehand, so you can get the most out of your hard work and get the sexy bod you want.

Boost Your Results…

If you’re looking for something new, try Magnum Heat. It’s great for giving you a natural energy boost, prepping your muscles for some major energy output, and burning some extra calories and fat. What makes this one unique is that it boosts your energy without giving you a crazy caffeine high. I’ve seen some pretty good results with it so it might be worth a try if you’re struggling with the extra weight.

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

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The Only 4 Moves You Need for a Strong Core http://weightlossandtraining.com/4-moves-need-strong-core http://weightlossandtraining.com/4-moves-need-strong-core#comments Thu, 29 Jan 2015 18:42:48 +0000 http://weightlossandtraining.com/?p=16225 Pin point your abs and core with 4 killer moves by taking your knowledge of the anatomy of the core to the next level. Your friends will be envious!

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The Only 4 Moves You Need for a Strong Core

Get Focused on Foundation

Lately I’ve really been challenging myself in breaking down routines for my readers and clients so that we can pin point the most effective and essential moves.

I don’t recommend sticking to the same few exercises, but I do think it’s important to have a good idea of what matters most. Not only does it give you a better understanding of the foundation of your workout, but it can also come in handy when you’re running short on time.

Today we’re going to really hone in on the muscle group that everyone talks about—your core.

But before I get to the moves, let’s make sure we’re on the same page when we say core muscles and take your knowledge to the next “teach-your-family” level!

Your Core Muscles Defined

Your core is actually made up of a lot of different muscles. These are some of the ones you’re probably more familiar with:

  • Transversus Abdominus – this is the main muscle that defines your middle abs, what many people call their “six pack”
  • Rectus Abdominus – this is an important part of your core, but runs underneath your six pack
  • Internal/External Obliques – these are basically the muscles that run under your love handles, and help to really stabilize your core
  • Erector Spinae – these are the main muscles that run under your lower back, and they’re an important target if you want a strong and fully functioning core

These are the main muscles that you really want to focus on in your core workouts. But there are a bunch of other muscles that play an important role, like your pelvic floor, your diaphragm, and even your gluteus maximus. At the very least, it’s important to remember that your core is a lot more than just your abs.

The Only 4 Moves You Need

So if you’re tight on time or you have to break down your workout for any reason, these are the 4 most essential core moves to make sure you knock out.

Core Move #1 – Ab Crunch on Stability Ball (view exercise)
Trainer’s Tip: Make sure your feet are planted firmly on the floor, and your knees don’t move forward with each crunch.

Core Move #2 – Lower Ab Bicycle Crunch (view exercise)
Trainer’s Tip: Make sure you move slowly and with control through this one.

Core Move #3 – Oblique Crunches on Stability Ball (view exercise)
Trainer’s Tip: Make sure you keep your body aligned and on a flat plan. Don’t let yourself lean forward.

Core Move #4 – Back Extensions on Stability Ball (view exercise)
Trainer’s Tip: Make sure your pelvis is pressing firmly against the ball and you get your balance in check before starting this one.

The Best Core Workout with these Moves…

For the best workout routine with these 4 core moves, aim for 20-30 reps per set, and just alternate between sets of each exercise for whatever amount of time you have. Even if you can only fit in 10 minutes, you’ll at least hit all the right spots.

Be Prepared

The great thing about these moves is that all you need is a stability ball. That’s why it’s always a great idea to keep one handy at home, and you’ll save yourself even more time. If you’re looking for a good one that is inexpensive try this one – Xercise Ball Package With DVD And Pump, it also comes with a DVD of other moves you can do.

The other thing I recommend if you’re trying to tone your core is a fat burner like Cellucor 7-Keto CLK since it’s a great blend of some killer natural ingredients that totally boost your metabolism.

Have any questions or feedback about my Only 4 Moves You Need for a Strong Core? Please leave a comment below…

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Top 10 Workout Supplements for Women http://weightlossandtraining.com/workout-supplements-for-women-top10 http://weightlossandtraining.com/workout-supplements-for-women-top10#comments Tue, 27 Jan 2015 11:31:10 +0000 http://weightlossandtraining.com/?p=2834 If you're one to have problems with motivation or that your weight is actually going up when you get in the gym then this top 10 workout supplement list is a must read for you ladies.

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Top 10 Workout Supplements for Women

Nutrition & Supplements for Women

Updated 2015
You’re either having problems with motivation or you’re noticing that your weight is actually going up when you get in the gym, so perhaps supplements may help you reach your efforts better? With that question in mind, one of your concerns is that supplements are not safe and can lead to future health problems, but is this really the case?

Well the answer is – not necessarily, it really depends on what supplements you choose to take. Sure some diet pills are actually quite intense and if you combine that with a not-so-healthy diet then you are setting yourself up for serious health complications. That is where this article comes into play. It’s sole purpose is to help you make an informed and educated decision on what you put into your body.

Now before I get into these top 10 workout supplements I will give you some serious advice to consider and you really should take it to heart. Are you having a balanced and healthy diet for at least 5-6 days of the week? Or are you rushing through and just getting by and substituting processed cereals as meals?

I’ve provided hundreds of really healthy and tasty breakfast, lunch and dinner recipes in the Nutrition Tips section of this website so make sure to review that and PLAN in advance! Planning in advance is your greatest weapon against fat loss.

Ok, so I’ve stressed the diet thing enough already right? You want to know more about these supplements and how they can benefit you so I’ll give you a quick rundown and include links for the best prices you can get on them (I’ll provide some transparency here and mention the we appreciate your support for this website by purchasing through our affiliate for these high quality supplements.)

Top 10 Workout Supplements for Women

1. Protein Powder: You might think that this is only supposed to be for the guys, but get that out of your mind. I have my mom taking protein smoothies in the morning and she is amazed at how much benefit she is getting from it. It helps her fight cravings for unhealthy foods, keeps her energized for her workouts, and also has helped her lose considerable tummy fat.

The top selling protein powder in the industry which is getting a lot of attention because it is free of artificial sweetners (which almost all protein powders have) is Optimum 100% Natural Whey which I also have in my kitchen. The vanilla flavour is great for mixing with fruit at anytime of the day for a healthy snack and I even got some for my mom and sister who have seen great results in losing a few inches in their midsection. If you’re especially sensitive to lactose it is also completely lactose free and great for those of you who are on low carb/low fat diets. Here is the link – Optimum 100% Natural Whey. For those of you who want a protein powder that is vegetarian (or vegan) then I would highly recommend a new leader in the natural health space: Gardenia All Natural Vegan Protein which includes protein from peas and quinoa, just awesome!

2. Multi Vitamins for Women: If you have a healthy diet full of veggies, fruits, lean meats and beans then chances are you are probably getting most of your required minerals and vitamins. But the thing is that if you’re working out then your body has a greater requirement for these to help recover after strenuous workouts. I think it’s a safe bet to make sure you get all the required vitamins and minerals by taking a daily supplement which is specifically designed for women.
The same great brand as the whey protein above by the name of Optimum has created a very affordable multi-vitamin especially for women and includes Iron and heart healthy antioxidants. Here is the link – Optimum Opti-Women

3. Creatine: Creatine is a natural supplement that is hands down one of the most effective in creating strong muscle. There has been more research on this one supplement probably more than any other I have seen and even Olympic level athletes are taking it. It’s naturally found in meat, but having enough to help us in our workouts is pretty challenging unless you are eating tons of meat, so the supplement really makes sense. The way creatine works is pretty simple, it just helps our bodies store and use more energy especially in intense situations, in other words helps you get in one or two last repetitions.

One note to mention, creatine does cause a little water retention but that water actually helps with the transport of nutrients to our muscles. These effects are temporary and when you take time off from creatine you will notice some serious weight loss and your muscles showing through with amazing definition and tone. Lucky for you there is one brand that actually has a women’s formula. Here is the link – Kre-a-fem.

4. Pre-workout energy drink – If motivation is even slightly a problem for you then a pre-workout energy drink is a pretty great solution to giving you the boost you need. But most of these are again designed for men looking to pack on lots of muscle, so what about women? Well the good news is that there is a relatively new kid on the block that is made from all natural plant based ingredients like Green Tea, Ginseng, Ginger and even Tumeric to fight inflammation and it’s by the name of Vega Sport Pre-Workout Energizer

5. Omega 3’s – You’ve probably heard of these a lot lately, Omega 3 is an essential fatty acid (EFA) that we need to include in our diet because our bodies can not create them by itself. Recent research has proven that Omega 3’s are great for cardiovascular health and cognitive function but also help your body in rebuilding cells as well as joint flexibility (which also helps muscles grow faster).

It’s pretty much a no brainer to include Omega 3 supplementation, and if you wanted one that was specific for women, you got it! Garden Of Life Oceans 3 Healthy Hormones includes high quality Omega 3 as well as blend which is great for healthy skin and hormone production. Here is the link – Garden of Life Oceans 3 Healthy Hormones.

6. Thermogenic Fat Burner – This isn’t an essential one but many of you women are looking for metabolism boosting thermogenic fat burners which have the least side effects. Word of caution, these can still be pretty intensive so make sure you have a great diet and lots of water if you want to try this. The leader in the industry for this is Cellucor Super HD as it is proven to help with curbing cravings and is highly effective.

On the other hand if you are looking for a thermogenic fat burner which doesn’t have stimulants then one of the latest and hottest in the market which is getting a ton of positive feedback from women is: CLA Core. It attacks your fat cells from many different angles and the blend for women is pretty impressive. Here is the link – CLA Core.

7. BCAA’s – BCAA’s also known as branch chained amino acids include 3 of the 8 essential amino acids our body need to make muscle: leucine, isoleucine and valine. Whenever we workout our body breaks down some of our muscle to create these amino acids for fuel, so supplying BCAA’s can help spare our muscles from being broken down. Because of this they are very popular supplementation for strength training individuals and are even given to patients recovering from cancer because of their positive effects. Remember more muscle doesn’t necessarily mean greater bulk and muscle helps your body burn more calories.

One of the leaders in the industry for BCAA which is also popular for women is Optimum BCAA. Here is the link – Optimum BCAA Caps.

8. Natural Sleep Supplement – You should know by now from reading many of the articles on this site how important sleep is to your muscle muscle building efforts. This is the time when our muscles repair, recover and grow and if you’re not getting a rich deep sleep you are robbing yourself of the best results possible.

A great natural sleep aid which is getting a lot of attention for increasing quality of sleep is Natural Rescue Sleep Remedy. It’s a highly effective non-habit forming and quick acting spray which is 100% natural. Here is the link – Natural Rescue Sleep Remedy.

9. Antioxidants – There are many berries like Acai and Gojiberry that are all the rage right now because of their high antioxidant content. Antioxidants are important especially for women because they help reduce the harmful effects of stress by helping your bodies eliminate toxins and keep you looking young.

NOW Nutrition creates a very affordable Acai supplement which is full of antioxidants, vitamin C, and polyphenols. and Here is the link – NOW Acai.

10. Joint Support – Along side Omega 3’s, Glucosamine is a supplement which used to support flexibility and mobility of our joints. Research has already shown that the more flexible we are the greater range of motion our joints and muscles have which means better results when strength training. Furthermore, if you have knee, shoulder or back pain you may want to experiment supplementing with this natural product (generally found in shells of shellfish and animal bone marrow).

A pretty cool joint support supplement which includes Glucoasmine and Chondroitin (which is also great for joint support) is NOW Glucosamine & Chondroitin MSM. Here is the link – NOW Glucosamine Chondroitin MSM.

Conclusion: Top 10 Workout Supplements for Women

It has taken me quite a bit of time to do the research to create this list of top 10 workout supplements for women but I sincerely hope that you found it very informative. Ultimately, no one knows your body like you do so try different supplements and see how they work for you. You generally need to give them at least a couple weeks to know the true results so be patient and remember you need to have a healthy diet, exercise plan (check out my Fitness Plan for Women) and regular sleep to really get the most maximum results.

I hope you save this page as a bookmark and share it with your friends on Facebook and Twitter so we can get feedback on the results of these supplements.

Have any questions, or feedback about this top 10 supplement list for women? Please leave a comment below…

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5 Things You Should Avoid Doing if You Want to Be Happy http://weightlossandtraining.com/5-things-avoid-want-happy http://weightlossandtraining.com/5-things-avoid-want-happy#comments Tue, 27 Jan 2015 02:24:28 +0000 http://weightlossandtraining.com/?p=16176 Take a step back today and look at the bigger picture to ensure happiness in your life. Here are a few things you need to stop doing to be happier!

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5 Things You Should Avoid Doing if You Want to Be Happy

Change Your Habits for a Healthier, Happier Life

Every day we get a ton of information on health, fitness, and diet, but sometimes it’s a good idea to take a step back and look at the bigger picture.

Sometimes it’s important to ask yourself what the point of it all is…

I think you’ll agree with me that the point is actually pretty simple, we all want to be happier. Whether your goal is to lose weight, build muscle, start eating healthier, or just increase your energy, it all comes down to living a healthier and happier life.

Today we’re going to help you get a little closer to that point, and take a look at a few things you should absolutely avoid doing if you want to be happy. This is put together after reviewing a ton of cutting edge research on happiness so that we can get a practical insight into how to get it right.

5 Things You Should Stop Doing Today

Staying in the Gym

A gym is often the most convenient place to work out, because everything you need is within reach. But keeping all of your physical activity inside isn’t always the best idea. Getting outside at least once every week and enjoying nature is one of the easiest ways to boost your happiness and even your sense of well-being. Studies have shown that even indoor spaces with plants and natural elements are more likely to reduce your feelings of stress. So whether it’s going for a run, a walk, or a bike ride, try to spend more time outdoors.

Looking for a good little workout you can do outdoors? Try my No Equipment Cardio Workout. It offers a full-body approach to muscle toning and weight loss.

Watching Too Much TV

I’m going to be honest, this is hard one for me to avoid sometimes. But TV binging isn’t going to give your happiness a boost, especially if you’re doing it all the time. Physical activity and exercise (of any kind) are some of the best ways to stay happy, but sitting around all day will do just the opposite. One of the major reasons for this is the endorphins that are released during exercise and that have a direct impact on your mood. Plus, exercise helps you deal with stress better and it boosts your immune system.

A recent study from the Harvard School of Public Health actually showed a link between binge watching and health. Researchers found that the people who watched TV more often were also the more likely to battle obesity at some point in their lives and unfortunately one of the tragic results is having to deal with diseases like diabetes.  Here’s a rule: for every two hours you watch TV you should do at least 10-20 situps or jumping jacks. You can make this challenge whatever you want but just make one commitment.

Focusing on the Negative

This one has a lot more to do with what’s going on in your head, but it can be a serious happiness-killer. Negative thoughts have a way of making everything else worse. In fact, they’re one of the biggest reasons people do unhealthy things, from skipping the gym to binge eating fast food and just feeling down about life. So what can you do? Try to think one positive though each day, and focus in on gratitude and forgiveness. Research in the last few years has shown that thinking positive can go have a tremendous impact on your overall happiness level.

Doing It On Your Own

You can’t do everything on your own, and realizing this is a sure path to happiness. This doesn’t mean you have to be in a relationship to find happiness, but you do need to surround yourself with supportive people. And the research is pretty clear on this. Social support is one of the most important factors in your overall happiness and well-being. Those with more emotional support in their lives also seem to live longer, so it’s a factor in your health too.  Join a jogging club or a group that focuses in on one of your hobbies you keep pushing aside, an hour a week is all it takes.

Having Unrealistic Expectations

I’m going to end with this one, because it’s an important consideration when it comes to any kind of health and fitness goal you set. Having unrealistic expectations is pretty much a sure-fire way to be disappointed in life. This is why I’m so critical of workout routines and diet plans that are too extreme—they’re more likely to result in failure and some serious feelings of unhappiness.

I’m going to make it super easy for you who want to make sure you are setting realistic health goals: for those looking for an easy approach to healthy eating, try my Common Sense Diet Plan, and for those looking for a manageable workout routine, check out this 12 Week Workout Program.

To solidify your commitment to these happiness success factors make sure to share it with your friends and family on Facebook/Pinterest/Twitter. As always would also love to hear your feedback in the comments section below…

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Top 3 Healthy Things Every Relationship Needs http://weightlossandtraining.com/top-3-healthy-things-every-relationship-needs http://weightlossandtraining.com/top-3-healthy-things-every-relationship-needs#comments Thu, 22 Jan 2015 03:16:28 +0000 http://weightlossandtraining.com/?p=16175 Relationships play pretty important parts in our lives, & they especially play a big role in our overall health. These 3 tips will ensure you have a happy healthy relationship.

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Top 3 Healthy Things Every Relationship Needs

Healthy Relationships are Damn Sexy!

All different kinds of relationships play pretty important parts in our lives, and they especially play a big role in our overall health impacting how we feel about ourselves and in turn how we treat our bodies.

Think about this for a moment, but I’d argue that you probably have overlooked the importance of your relationships in your health and fitness, whether it be with friends, family or that special someone they in one way or another influence your eating and fitness schedule.

This can be particularly troubling when you have someone who isn’t on the same track as you and cause you to off track and into a bumpy road of drinking too much or eating out with no concern of healthier options sometimes even making you feel guilty for not relaxing and having fun.

Of course balance is key, but if this unhealthy pattern becomes the norm which too often is the case then I think you know already where it is headed.

But if we flipped this and thought about the whole circle you might pay more special attention to the implications of your relationships on your health. A healthier you can mean that all your relationships are in fact also healthier. Why? Because staying fit and healthy also keeps you happier, helps you deal with stress better, sleep better and even have more satisfying sex with your partner. Need I say more?

So for this article we’re going to shift gears and talk about relationships with your partners and dive into Top 3 Healthy Things Every Relationship Needs.

To start, begin with thinking about how healthy habits can improve your relationship. The trick is to have some honest communication with particularly your partner about these things, and ideally, adopt these strategies together.

1. Healthy Eating Habits

This first relationship health tip gets at what I was already talking about. If there’s one healthy thing a relationship needs, it’s a healthy approach to food. It doesn’t mean you have to love the exact same things, but it’s going to be pretty difficult if you’re stuck on salads and your significant other is always binging on fast food.

The How-To: Make it a habit to cook together at least 3 nights a week, and make the meals healthy. If you live together, you might want to have a bigger discussion about how to get in sync with food.

For a simple diet plan to start with your partner, try my Common Sense Diet Plan here as anyone can adapt it and it definitely provides a structure which you can follow and feel satisfied throughout the day.

2. Active Time Together

The second tip gets at physical fitness. I’m a pretty firm believer that one of the best things for a relationship is for both people to care about their physical health and fitness. It seriously just makes everything else better, from less arguing to feeling better about one self. It’s a no brainier that couples who find opportunities to get active together have healthier sexier relationships.

The How-To: You don’t have to hit the gym together if you don’t want to. I get it, a lot of people like their gym time alone. But make it a habit to get outdoors together and get active, whether it’s biking, running, or playing a sport.

3. A Healthy Sleep Schedule

The last healthy thing every relationship needs is a solid sleep schedule. When sleep schedules are totally out of sync, or when one partner’s sleep is a complete mess, somebody’s going to suffer. This is especially the case if you live together. So you need to get your sleep in check, and try to find some common ground.

The How-To: Work schedules don’t always make this easy, so at the very least, try to get a few nights a week on a similar schedule. Even if one of you is a morning person, going to bed together at a decent time is a great way to stay connected and feeling refreshed the next day. For some quick fixes, check out my Quick Sleep Remedies here.


Conclusion to Better Relationships

I hope that you find this gives you at least one nugget to run with. For the health of you AND your relationship, start thinking healthy and make some of these simple improvements because they will work. If you’re still single, these might be some important considerations going forward and in the meantime put together how you would like it to look like once you are in a relationship.

Have anything else that you would add to this list or do you have some feedback you’d like to share, please leave a comment below…

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How to Ace Clean Eating with Real Foods http://weightlossandtraining.com/ace-clean-eating-real-foods http://weightlossandtraining.com/ace-clean-eating-real-foods#comments Wed, 21 Jan 2015 03:17:33 +0000 http://weightlossandtraining.com/?p=16174 There is so much misinformation about how to eat healthy out there, but these simple steps will guarantee that you ace clean eating with a real, whole food diet.

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How to Ace Clean Eating with Real Foods

Make Real Choices for a Healthy Diet

I’m sure all your friends are talking a lot about the importance of clean eating, but there’s so much mis-information out there it feels like the rules change every day. So I thought it was time to sort things out and help you ace clean eating once and for all.

Let’s break it down. If I had to offer one key rule for clean eating, it would be to eat real foods. Sounds simple enough, right?

And it is, but you need to know what to look for so here’s some real advice!

Ace Clean Eating with these Real Foods

If you’re just starting a clean eating diet, these foods are a good place to start. But even if you’ve been eating healthy for a while, these foods are some of the basics that you always want to have covered when you’re grocery shopping.

  • Grass-Fed Meats & Eggs – When eating any animal proteins, it’s important to stick to grass-fed vs grain fed. Grass-fed animals are basically free range and able to roam around eating whereas grain-fed animals are usually stuck in a room where they have no option but to eat genetically modified grains like corn. Not only does this make your meat and eggs include a richer set of minerals and vitamins, but they also taste a lot better and leave you feeling more satisfied with the food you eat.
  • Organic Fruits & Veggies – A clean eating diet requires a good mix of fruits and veggies, so that you get all the nutritional support your body needs. Organic veggies are best. Studies show that pesticides and herbicides reduce the vitamin content of foods. If you can only afford to go organic with some of your fruits aim for strawberries, blueberries, apples and grapes.
  • Leafy Greens – When it comes to veggies in your diet you may want to concentrate the most with leafy greens. They’re high in antioxidants and a ton of other vitamins which will help you fight the chemicals which age your cells and in turn also help you recover quicker and stay younger.  Top of your list should include kale and spinach as they are the most nutrient dense of all leafy greens.
  • Unprocessed & Whole Grains – Carbs are an ongoing issue for anyone trying to eat clean and healthy. I recommend sticking to whole grains only, and choosing carbs that are minimally processed. This usually means ditching flour based foods (breads, cereals & pastas), and choosing things like whole grain brown rice, quinoa, or barley.
  • Natural Fats & Oils – Make sure you ditch the margarine and eat 100% natural fats and oils, like olive oil, coconut oil and my new favorite avocado oil. These kinds of natural fats are actually good for you as they help you absorb vitamins like Vitamin E like no other foods can and Vitamin E is essential for making your skin look it’s best.
  • Nuts & Seeds – When it comes to snacking, nuts and seeds should be your go-to. They’re high in healthy fats that actually boost your energy and help you burn fat.  Just go for plain or roasted with light seasoning so you don’t end up with processed nuts that have a whole bunch of unwanted ingredients.

Remember, this list is just a starting point, so you have to build on it over time. But I’d say these are the most important rules of clean eating I’ve seen over the years.

You should also take a look at my Clean Eating Principles to Live By. There are a few more tips, like avoiding hidden processed and refined sugars.

What about GMOs?

I’ve been doing a lot of research on this topic lately, and I’ve come to the pretty strong conclusion that GMO foods, or those that have been genetically modified, should be avoided as much as possible. The problem is that big agricultural companies like Monsanto have made it really difficult for people to know what’s best for their health. A lot of studies have been published, but a lot of them have been sponsored by Monsanto and other big corporations.

As it stands, I think there are still enough questions surrounding GMO foods to make us question them. So if you want the cleanest diet possible, try to keep them out of your fridge and pantry. Although they’re not always clearly labeled, buying organic fortunately means that you will also be buying foods that are GMO free, a double bonus!.

Jump on the Superfood Bandwagon…

The last tip I’m going to offer up for your clean eating diet is to eat more superfoods. In almost all cases, superfoods are really appropriate on a clean eating diet. Remember, it’s all about ditching the processed foods and going with real and organic foods only.

For some great ideas, take a look at my article on Top Superfoods for Looking Good, Feeling Great, and Losing Weight here.

Whatever you do, start getting real with the foods you eat. You’ll notice serious improvements in all areas of your life, from energy to weight loss and even mood!

If you like this article please do share it with your friends on Facebook/Twitter/Pinterest etc. and of course leave me any questions in the comment field below…

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Lose Your Belly Fat with Just 2 Moves http://weightlossandtraining.com/lose-your-belly-fat-with-just-2-moves http://weightlossandtraining.com/lose-your-belly-fat-with-just-2-moves#comments Mon, 19 Jan 2015 01:34:56 +0000 http://weightlossandtraining.com/?p=16170 What's the best approach to losing belly fat? Simply take these 2 killer moves to tone your waistline and burn belly fat, the results will be impressive!

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Lose Your Belly Fat with Just 2 Moves

A Simple Solution to Trim Your Waist

Without a doubt, one of the biggest fitness goals for all of us is losing belly fat regardless of whether it’s a New Years resolution, getting beach-ready or for a special event. It’s a problem area and we all want to get rid of that extra weight.

So what’s the best approach? There are a lot of ways to do it, but I thought I’d offer up something more simple today.

One client recently came to me asking what the most important moves were to burn belly fat. I thought it was an easy enough question, but one that could have big implications. So we’re going to review what I shared with her: 2 moves that can burn more belly fat and totally transform your waistline.

Just 2 Moves?!

Yes 2 moves if done with total focus can have a major impact, and if you look at any advanced personal training routine you’ll notice that it’s not about the number of moves but how good your technique is. When I recommended these moves to my client, she struggled at first with it but then saw the core muscles take shape for serious impressive results.

Ready to get simple and start seriously toning that waistline? Here are the moves…

1. Woodchopper with Medicine Ball

This full body move is one of the best fat-burning exercises you can include in your workout. It engages all of your core muscles, including your abs, obliques, and lower back. Because it’s a full-body move (including both a squat and a twist), it burns a ton of fat while also toning your belly. To view this exercise, click here.

Start out with a medicine ball or any weight while you are in a seated squat position with the ball to one side.  Then as you push up through your legs cross the ball across your body and up towards your head in a nice and steady position.  Tighten your abs as you come back down and really squeeze your buns so you get a burn throughout your legs and core while the slow and steady movement should start to burn your arms and shoulders.

When you’re doing this one, make sure you get out the same number of reps on each side with a goal of 12-15 per side.

2. Knee Tucks on Workout Bench

The second move is a little more targeted, but I’d still classify it as a full-body move. This is important because full-body moves burn more fat overall, so they’re more likely to give you the results you want. All you need for this exercise is a workout bench or a step. Make sure you engage your abs throughout, and you’ll burn fat while also toning your belly.

To view this exercise, click here. A complete set should include around 15 knee tucks per side.

Training Strategy

Two these exercises back to back for a total of 5 sets and while you’re resting between exercises either try jumping rope or jogging in place to burn extra calories. If you’re not sweating like mad after this then you are not training with enough concentration and intensity so bump it up a level each time!

Keep Your Head in the Game…

To see results, you really need to commit yourself to a clear goal. I usually recommend that my clients set short-term goals in addition to the long-term. So try to visualize your one-month goal for losing belly fat. Write it down. Post a picture of your goal on the fridge. Do everything you can to remind yourself of what you’re working towards.

Ultimately, your success depends on your motivation before anything else. And this is especially true when it comes to losing belly fat, because it can take some serious effort. Take a look at my article on Workout Motivation here for some more tips.

And if you need a little more in your arsenal, check out my Abs Motivation Workout. It’s another great one to throw into the mix, and it will help refine your abs and core muscles to give you the toned and slim waistline you want.

Do you have the intensity and motivation to try this out? Leave a comment below especially if you need any any questions answered…

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How to Increase Energy with Nutrition http://weightlossandtraining.com/how-to-increase-energy http://weightlossandtraining.com/how-to-increase-energy#comments Wed, 14 Jan 2015 09:44:55 +0000 http://weightlossandtraining.com/?p=8648 Feeling like you had to literally drag your butt out of bed or need a boost of energy then these power nutritional supplements can help you stay on top and exceed your fitness goals.

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How to Increase Energy

No More Sluggish Feeling!

Feeling like you had to literally drag your butt out of bed or simply be able to think on your feet which thousands of tasks flying at you requires a lot of energy and although a huge amount can be attributed to getting a good nights sleep, energy also plays a big part in helping you stay on top of your fitness goals.

Luckily for us we can definitely use a smart strategic nutrition plan to keep our energy up and allow us to trim down or add lean muscle whichever your current goal is.

Simply put, what you put in your body determines what you get out of it. This article looks at a number of nutritional power supplements that will drastically improve your energy level. These are my top 10 picks…so get ready, because even a few of them will make you feel like an entirely new person!

How to Increase Energy: Top 10 Dietary Supplements

Energy Booster #1: Matcha Green Tea – Matcha green tea is one of the most powerful, all-natural energy supplements you can find. It’s packed full of healthy antioxidants and just enough caffeine to get you moving! Plus, it has a calming effect to balance things out. Check it out here – Magic Matcha Green Tea.

Energy Booster #2: Multivitamin – A multivitamin supplement not only supports your overall health, but it also supports energy especially when you are in a state of caloric deficit and trying to reduce your weight. I think in this case it’s also especially important to take a multi that is focused on your sex as women and men have different vitamin requirements – Optimum Opti-Women or Optimum Opti-Men.

Energy Booster #3: Protein Bars – Protein and energy bars are extremely effective at supporting energy, particularly just before a workout. While protein keeps you feeling full and satisfied, the carbs help fuel your exercises. One trick that I implement all the time is just to split the bars into half and separate by an hour or so to keep my blood sugar levels more stable and also reduce the chance of the calories being stored as fat. My favorite options for bars are: Organic Food Protein Bars and Promax Protein Bars or .

Energy Booster #4: Chlorella – Chlorella is derived from blue-green algae, and it’s full of healthy vitamins and nutrients to keep you moving. High in fiber and protein, this super food also helps you burn more calories! Click here for more information – NOW Chlorella.

Energy Booster #5: Spirulina – Also derived from a type of blue-green algae, spirulina has been one of the most popular super foods for years. This energy-boosting supplement is great for mixing in with a protein shake or sprinkling on some yogurt. Check out NOW Spirulina Powder.

Energy Booster #6: Chia Seeds – If you’re looking for a new food to add to your diet and energy arsenal, chia seeds might be the perfect choice. They’re high in healthy omega-3 fatty acids to boost metabolism, and have just enough protein and fiber to keep you moving. Click here – Nutiva Organic Chia Seeds.

Energy Booster #7: Coconut Oil– Coconut oil is the new craze among fitness gurus, primarily because of its ability to provide a boost to your fat burning metabolism. Take a look at one of my favorites, which includes added nutritional benefits – Nutiva Organic Extra-Virgin Coconut Oil.

Energy Booster #8: USP Labs Jack3d – This energy-enhancing pre-workout supplement has been around for years, and if you like to get intense with your workouts, this is the energy supplement for you. One that doesn’t leave you feeling all cracked out which I recommend is Essential Amino Energy.

Energy Booster #9: Protein Smoothie Powder – Gaspari is one of the leading brands in the industry and their protein supplement, Gaspari Nutrition Myofusion, is the best tasting and one I’ve been impressed the most, especially their chocolate milk flavor. Another one that I like because it is totally organic and free of chemicals is NOW Certified Organic Whey Protein.

Energy Booster #10: Green Superfood – Looking for more of an all-in-one approach? Green superfood powders included a ton of natural ingredients, and are nutritionally dense. One scoop every morning in your protein shake, and you’ll totally jumpstart your day! Check out this Amazing Grass Green SuperFood Powder.

Have any questions or feedback about how to increase energy? Please leave a comment below…

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15 Minute Treadmill Workout http://weightlossandtraining.com/15-minute-treadmill-workout http://weightlossandtraining.com/15-minute-treadmill-workout#comments Mon, 12 Jan 2015 09:21:49 +0000 http://weightlossandtraining.com/?p=6761 If you're strapped for time & need to fit in a quick workout not much comes close to an intense treadmill workout for burning fat. Check out this 15 minute treadmill workout!

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15 Minute Treadmill Workout

Quick & Dirty Fat Blasting Cardio

When most of us think of fitting in a 15 minute workout, we probably don’t think of the treadmill but the truth is that it is without a doubt one of the most effective fat loss training strategies around and the best part is that it is much easier on your joints (knees and ankles) than running on pavement outside.

So even though you may have heard a lot of talk lately about different fat loss approaches, the the truth is, it all depends on your approach.

What often happens is people become complacent with cardio and they don’t challenge their bodies enough. Getting on a treadmill and doing the same workout every day isn’t going to give you the results you’re looking for.

You need to really hit it hard, just like any other workout. If you challenge your body in the right way, and change things up, the treadmill can be a great way to shed some extra weight, lean out, and stay fit.

The best way to do this is by introducing interval training to your treadmill workout. Interval training works by constantly changing things up and challenging your body throughout the workout. Generally speaking, interval training for cardio involves 1-2 minute intervals, alternating between high and low intensity.

This constant variability is not only good for burning calories and fat, but it’s also great for the health of your heart, lungs, and cardiovascular system overall. Trust me, nothing works up a sweat like interval training, and that’s what you need to be doing if you’re trying to get seriously fit!

So here’s a 15 minute interval treadmill workout – perfect for those days when you’re feeling rushed!

15 Minute Interval Treadmill Workout

One note: Before doing an intense workout like this your pre-workout nutrition needs to be spot on. For best results in supplying your muscles with the fuel they need try this protein smoothie about one hour prior to training: 1/2 a banana, 1 scoop of Gaspari Nutrition Myofusion and one scoop of Scivation Xtend, 1/4 cup ice, 1/4 cup water, 1/4 cup non-fat milk or coconut water. You can also have this same smoothie immediately after your workout to replenish your muscles and keep you developing lean muscle mass.

Minutes 1 to 3: Walk (Warm Up)

Suggested Speed: 3.5 miles per hour
Incline: 0 percent

Tip: Use long strides and keep your shoulders down, chest lifted, and abs engaged.

Minutes 4 to 5: Speed Walk

Suggested Speed: 4 mph
Incline: 0 percent

Tip: Help your body adjust to the faster pace by swinging your arms for momentum.

Minutes 6 to 8: Walk

Suggested Speed: 3.5 mph
Incline: 4 percent

Tip: Inhale and exhale deeply throughout walk.

Minutes 9 to 11: Jog

Suggested Speed: 4.5 mph
Incline: 4 percent

Tip: Land on the ball of each foot. This will lessen the impact on your joints.

Minute 12: Speed Walk

Suggested Speed: 4 mph
Incline: 4 percent

Minutes 13 to 14: Jog

Suggested Speed: 5 mph
Incline 2 percent

Minute 15: Walk (Cool Down)

Suggested Speed: 3.5
Incline: 0 percent

15 Minute Treadmill Workout – Conclusion

There you have it, a great 15 minutes treadmill workout for those hectic days. And feel free to extend this workout for another 5, 10, or even 15 minutes. The intervals will help get you sweating in no time!

Have any questions or feedback about this 15 minute treadmill workout? Please leave a comment below…

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25 Ways to Get 6 Pack Abs This Year http://weightlossandtraining.com/25-ways-to-get-6-pack-abs http://weightlossandtraining.com/25-ways-to-get-6-pack-abs#comments Sat, 10 Jan 2015 19:16:28 +0000 http://weightlossandtraining.com/?p=13659 This is the definitive guide of 25 powerful ways to getting sexy 6 pack abs. This is the year you get those heads turning at the beach!

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25 Ways to Get 6 Pack Abs This Year

Don’t Stop Until You Get Enough!

Getting flat, sexy abs is still one of our biggest fitness goals that we all talk about, and for most it’s a forever long battle. To make sure you succeed, you’re going to get 25 powerful ways to help define that midsection and turn heads at the beach this summer.

As you’ll see, these strategies cover a wide range of factors, from diet to exercise. To get the best results possible, take a multifaceted approach and don’t stop until you overcome this goal.

I’m not going to sugar coat it for you, it’ll take a little hard work, but now you’ll have a full tool-set which you can try and see which ones work the best for you. Just don’t get overwhelmed as there are a lot of tips here, but if you can implement even a handful of them you’ll see serious results.

Your New Year Challenge

Looking for a bit of a challenge? To face your New Year’s resolution head on, I challenge you to implement 10 of these strategies before the end of January. Try any 10 you like, and start seeing some serious 6 pack results!

25 Strategies for Getting 6 Pack Abs

1. Build More Muscle – This one may sound counterintuitive at first, but building more muscle mass is one of the best ways to enhance your metabolism. A higher metabolic rate means that your body can burn more fat, including fat around your waistline. This is an important step in getting 6 pack results, because no matter how many crunches you do, you won’t see all your hard work without burning off some fat. So hit the weights!

2. Replace Coffee with Matcha Green Tea – Consuming thermogenic foods, like those that contain caffeine, is another effective way to boost metabolism. Although coffee will do it, matcha green tea is even better for your health, and it doesn’t come with the jitters. Try it here – Green Foods Matcha Green Tea.

3. Just Keep Moving – Research shows that even the smallest movements, like fidgeting or tapping your toes, can actually burn a lot of calories. And burning more calories is a critical step to seeing 6 pack abs. So keep moving throughout your day, and try not to sit for too long.

4. Stop Counting Calories – I’ve never been a big fan of counting calories. It’s misleading, and it allows you to ignore the nutritional content of your food. Rather than counting calories, make it your goal to eat only whole foods, and remove the processed and packages stuff.

5. Pick Up a Kettlebell – Kettlebells are a great alternative to dumbbells, and they can be used for a variety of intense, full body exercises that are great for getting your abs and core into shape. (See my 15 Minute Killer Kettlebell workout here)

6. Do Yoga – You may be surprised, but yoga is a great way to get 6 pack abs. Yoga involves a lot of balance and flexibility training, both of which require muscles that you normally don’t work out. And of all the muscles engaged, your abdominal and core muscles are doing a lot of the work. See better 6 pack results by adding a little yoga into your routine. If you’re a beginner, check out this Gaiam Yoga for Beginners Kit .

7. Get Intense – Total body fitness is really about quality over quantity. Spending hours in the gym or getting in a long treadmill workout simply won’t cut it. For real results, you need to get intense. Aim for shorter intervals of more intense exercise, no matter what you’re doing. (An excellent resource is our 5 Day Total Body Toning Workout).

8. Stop Sleeping In – If you want to achieve real 6 pack success, you’ve got to get motivated. Hitting the snooze button is not the best way to start your day. Get up, and hammer out that morning workout to start things off on the right foot.

9. Make One Meal a Day Vegan – Reducing your intake of animal protein can help improve your health in a number of ways, according to new research. In addition to reducing cholesterol and getting your blood sugar levels in check, you’ll also reduce some of that body fat. Try going vegan for one meal a day.

10. Go Green – An easy way to add more nutrition to your diet is to invest in a plant-based supplement like Amazing Grass Green SuperFood Powder. Not only will you boost your metabolism and burn more fat, you’ll also feel more energized to knock out those ab workouts.

11. Enjoy Some Lemon Water – If you’re looking for a natural daily detox, simple lemon water works really well. Enjoy it hot in the mornings, or take it with you on the go. You’ll significantly improve your ability to lose weight.

12. Set Clear Goals – Whether your goal is stronger abs or just a flatter waistline, you have to set some clear goals. Write your goals down, and come up with some specific ways to achieve them. And make sure your goals are practical!

13. Fuel Up Before Your Workout – Giving your body the fuel it needs is key to maximizing your workouts. A pre-workout shake is a great way to get started, especially one that includes time released protein to keep fueling your muscles. Try Combat Powder to get great results.

14. And Fuel Up After – Make sure you follow up every workout with a solid serving of protein, healthy carbs, and vitamin-rich food. This is necessary in order to get the most out of your efforts, and improve your recovery.

15. Jump – Jump training, also known as plyometrics, is a great way to engage your entire body and really challenge your core and abdominal muscles. Adding a little jump rope alone can go a long way. (This Jump Rope Interval Training Routine will kick your butt and really target fat loss)

16. Stay Hydrated – Even when you’re not exercising, drinking more water is a great way to maintain a healthy metabolism, stave off cravings, and keep your energy levels up. All of these things can contribute to stronger 6 pack abs.

17. Start Eating Potatoes Again – You may be surprised by this one too, but potatoes are a great natural source of energy. They’re complex carbohydrates, and when they’re not fried or covered in grease, they’re actually quite good for you.

18. Get At Least 7 Hours Sleep – Getting a good night’s sleep can improve literally every aspect of your life, including your fitness and weight loss success. One night of poor sleep can lead to unwanted hunger spikes, nasty cravings, and lower energy. If you need some help sleeping, try Natrol Melatonin.

19. Get Over the Crunch – Real 6 pack abs are not made by crunches alone. To see serious results, you’ve got to do more than just simple crunches. Grab a stability ball, a bosu ball, or get off the ground with a hanging leg raise. Whatever you do, keep pushing yourself.

20. Sprint – Sprinting is a great way to burn a ton of calories in a very short period of time. Try adding sprinting to the beginning of your workout (as a warm-up), or try ending with it for a final fat burn.

21. Drop the Wheat – There’s a lot of evidence out there to suggest that removing processed wheat from your diet can significantly improve your fat burning results, and that means a leaner, more toned, and more visible 6 pack. Give it a try, and go for less processed carbs like quinoa.

22. Change Up Your Workout – Constantly changing up your workout is crucial to keep seeing results, whether your goal is a 6 pack or a more toned physique overall. I recommend adding a new exercise to your workout routine at least once a week, and make sure you make sure serious changes every 6-8 weeks.

23. Suppress Your Appetite with Tea – Tea is one of the easiest and most natural appetite suppressants you can include in your diet. Next time you find yourself with an annoying craving, have a cup of herbal tea. Your waistline will thank you.

24. Work Your Abs 3 Days a Week – There are different philosophies to this, but I find the best approach to exercising your abs is to do so a few days a week, in shorter workouts that are combined with total body workouts. Try spending about 20 minutes on your abs and core 3 days a week – you may notice a big difference. This Total Ab Workout in 30 Minutes is a great place to start.

25. Try a Fat-Burning Supplement – If all else fails, or if you seem to be struggling more than the average person to see results, try a fat-burning supplement like Scorch Fat-Burning Raspberry Ketones. Most fat loss supplements are totally safe and effective, working by simply boosting your metabolism. When it comes to seeing 6 pack abs, this strategy can go a long way.

Have any questions or feedback about 25 Ways to Get 6 Pack Abs This Year? Please leave a comment below…

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