Monday, July 9, 2012

How to lose 5 to 10 pounds in less than 14 days.

Follow three simple rules for 14 days, YOU will feel great and lose those unwanted pounds.  Get ready to FEEL amazing!

1. Don't eat white bread, pasta, sugar, white rice, tortilla's and most milk products. 

2. Don't eat anything with the word wheat in the ingredients list. Even if it's whole wheat, absolutely no Wheat Products ZERO, ZIP!  It's only 14 days you can do this.

3.  Only drink water, and herbal teas without sugar or dairy products added. You create a total imbalance in your body when you use these empty calories.
Stop Drinking Soda Pop and unhealthy energy drinks!
You know that soda pop isn't good for you...and yet you still drink it. I understand that plain water gets boring – especially when you're having a party or gathering.


Use the recipes for "Spa Water" below and quickly turn plain water into an exciting and refreshing treat without added sugar or chemicals:
  • Citrus: Slice an orange, lemon, and lime into a large pitcher of water. Add ice, allow to chill for 1 hour before serving.
  • Raspberry Lime: Slice a lime into a large pitcher of water, add a handful of raspberries. Add ice, allow to chill for 1 hour before serving.
  • Strawberry Basil: Slice 10 strawberries into a large pitcher of water, add 5 leaves of basil. Add ice, allow to chill for 1 hour before serving.
  • Watermelon Rosemary: Place 1/2 cup of small watermelon chunks into a large pitcher of water, add two sprigs of rosemary. Add ice, allow to chill for 1 hour before serving.
  • Pineapple Mint: Place 1/2 cup of small pineapple chunks into a large pitcher of water, add 15 mint leaves. Add ice, allow to chill for 1 hour before serving. 
Guilt-Free Strawberry Ice Cream
Here's a recipe that allows you to indulge in something sweet, cold and creamy without the sugar rush. Non-fat Greek yogurt is packed with protein, which makes this delicious snack even more beneficial. Feel free to add Stevia In The Raw to increase the sweetness as described below.
Servings: 4

Here's what you need...
  • 20 organic strawberries
  • 2 cups non fat Greek yogurt
  • optional *1/4 cup Stevia In The Raw*
  1. Wash and hull the strawberries. Mix in a blender until smooth.
  2. Add yogurt (and Stevia In The Raw, if using) and blend well.
  3. Pour into an ice cream maker and run until yogurt is frozen and creamy.
Nutritional Analysis: One serving equals: 87 calories, 0g fat, 53mg sodium, 9g carbohydrate, 1g fiber, and 13g protein. 
Saying “Sugar is bad for you” is an understatement.


Sugar is considered empty calories because it doesn't have any vitamins and minerals. It is no wonder you feel so sluggish and heavy all the time when this lifeless ingredient is found in so many of the foods you eat.

Sugar is rapidly converted in the blood to fat (triglycerides), which increase obesity, risk of heart disease, and diabetes. Sugar greatly increases the risk of dental decay. It is devoid of vitamins, minerals, or fibre; it is an empty food.

Here's what happens to your body when you eat sugar:  First the body goes into a "sugar shock" spiking insulin levels and creating a brief energy rush. After the body recovers from the shock, it starts working furiously to recover its internal balance by the raiding of vital nutrients in order to process sugar. This can lead to our bodies becoming acidic. In other words... sugar can alter our entire blood chemistry research shows that just two teaspoons of sugar can throw off your chemical balance.


Wednesday, July 4, 2012

How Interval Training Can Help With Losing Body Fat & Weight Loss.

I have many people ask me, "What is Interval Training?"
Interval Training is defined as high-intensity intermittent exercise.


High Intensity Interval Training without question, is one of the most effective ways to lose body fat and improve your cardiovascular conditioning.  Not only do you stimulate your metabolism to a greater degree, but you burn many more calories than with lower intensity training, which can result in fat loss.


How to Perform High Intensity Interval Training:

Interval training is based on a very simple concept: go fast then go slow. Repeat. It sounds easy, but within this simple formula lies a tremendous number of possible variations and strategies you can use to take full advantage of the power available to you.

If you enjoy walking you can try this interval work, if you're in good shape, incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Interval training can be performed on almost any cardiovascular machine (including the treadmill, stair machine, stationary bike, elliptical trainer, etc.) as well as almost any type of cardiovascular exercise (such as cycling, swimming, running, etc.).

Maximal High-Intensity Intervals
Maximal Intervals are much shorter than Aerobic Intervals. Generally, the longest you'll be able to perform a maximal effort is around 30 seconds so all the work intervals are 30 seconds or less.

Here are some examples of a number of different intervals you can use in your training:

Example 1

Steady Pace       Maximal effort
2 min.                  30 sec.
3 min.                   1 min.
3 min.                  45 sec.
2 min.                   1 min.
5 min.                  30 sec.

Example 2

Steady Pace       Maximal effort
2 min.                   30 sec.
3 min.                   45 sec.

4 min.                     1 min..
3 min.                   30 sec.
5 min.                     1 min.


One of my favorite Interval workouts is to jog 4 minutes then sprint all out 30 to 45 seconds and repeat 6 times.. 

Repeat this 6 times for a great workout.

Monday, July 2, 2012

Tabata one of the most effective workouts, want to lose weight?



Tabata is a form of high intensity interval training method that offers more health benefits than traditional cardiovascular exercise. It’s short, efficient and can fit in almost any fitness program. 
There are many different forms of workouts out there and each workout will give you a different result. Some increase muscle mass, some increase strength, others help you lose weight and so forth.
Cardiovascular (cardio for short) exercises are a popular brand of exercise designed to improve endurance and stimulate fat loss. Cardio exercises can be anything from long distance running, skipping, biking or even power walking. All of these usually fall under the category of moderate intensity training because they tend to last anywhere from a half hour to more than an hour going at the same pace.
“Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Instead of hours upon hours or exercise, Tabata can be completed in 4 minutes. Tabata falls under the category of high intensity training or high intensity interval training. Today I write to explain to you the history of Tabata and exactly what it is.

Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Izumi and his fellow scientists decided to conduct a study to compare moderate intensity training with high intensity training.
He conducted the tests on 2 groups of athletes; 1 of the groups used the moderate intensity interval training and the other using high intensity interval training. In group one; the athletes were training in moderate intensity workouts (70% intensity) for five days a week for a total of six weeks with each training session lasting an hour.


Group two trained in the high intensity workouts for 4 days a week for a total of 6 weeks with each session lasting 4 minutes, at 20 seconds of intense training (170% intensity) and 10 seconds of rest.

Here are the results of the tests

Group 1 had a significant increase in the aerobic system (cardiovascular system). However, the anaerobic system (muscles) gained little or no results at all.
Group 2 showed much improvement in all their athletes. Their aerobic systems increased much more than group ones, and their anaerobic systems increased by 28%.
Conclusion? Not only did high intensity interval training have more of an impact on the aerobic systems; it had an impact on the anaerobic systems as well.

So what does a basic Tabata training design look like?

Any exercise can be incorporated into the Tabata training. However the basic outline of the Tabata training method are as follows:
•     4 minutes long (whole Tabata Session)
•     20 seconds of intense training
•     10 seconds of rest
•     Total of 8 sessions or rounds
Some great tabata ideas at youtube.com just search Tabata Workouts!