8 Ways to Burn More Fat, Faster

I really do like sharing articles that not only help me , but ones that I feel can help everyone else as well. This one is especially great, because it breaks down into easy steps how we can burn fat. I don't know about all of you, but I know that I haven't been nearly as disciplined over the holiday's & it is starting to show. So, I can getting set to hit it hard to get back on track. I bought myself a Christmas present, RevAbs, one of the newest programs from Beachbody. From the reviews I am hearing, it is amazing! Plus, it adds all the things that I love to do: weight training, cardio & FUN!


This article is from one of my favorite magazines: Fitness Magazine.
____________________________________________________________

News flash: You don't have to overhaul your life to work off mega calories. Here are our eight simple rules for squeezing the most out of your everyday routine to score the silhouette you've been sweating for.

By Caroline Hwang

Rules 1-4

So you think you know the drill on getting a good body. But we're not after good; we're after great.

Rule #1: Be an early bird to get the workout.

Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.

Rule #2: Hit the metal before the pedal.

Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.
The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.

Rule #3: Push your pace, rev your metabolism.

Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.
To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

Rule #4: Give up your seat to trim your bottom line.

Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Rules 5-8

Rule #5: Take a power walk to beat a midday slump.

Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.

Rule #6: Do the two-step.

When you opt for the stairs, go at them two at a time -- as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast -- moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."

Rule #7: Go like Gumby.

Consistent stretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

• Warm up first with 5 minutes of brisk high-knee marching.
• Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
• Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
• Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
• Switch sides; repeat. Do 3 stretches on each side.
  
  

Rule #8: Set out your sneakers.

A recent FITNESS poll found that sneakers -- with sports bras being a close second -- are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.
Originally published in FITNESS magazine, November/December 2009.

 

Shakeology - Ingredient & Health Information

 I wanted to follow up and share some information related to the ingredients and importance of high quality nutrition, as found in Beachbody's Shakeology. I have the great fortune of partnering with fellow Beachbody Coach, Karla Reese, a self professed "psycho about nutrition", of which, naturally, quality nutrition is a MAJOR passion to herself and her family. She was kind enough to point out some great articles and information that we should all know in leading a better quality of life. She's a wealth of information on many accords, so please reach out to her or visit her website and check out lots of great information she's posted: http://www.healthitude.com.

Here are some comments and articles Karla points out:

"An important note I must make is that because of certain farming practices, even the whole foods that we eat are not as high in nutrition as it was in years past, therefore it is a good idea to augment any diet (your eating habits) with vitamins and supplements."

From: http://www.healthitude.com

Basically, the nutrition of the fruits and veggies we get are not as high as they were say in the 1940's, because the soil is not as rich. Therefore, some sort of supplementation is imperative.

"Since soils today are so over-farmed and depleted of all but a few basic minerals, most of our produce lacks the minerals they should contain."
From: http://www.naturalnews.com/020072.html

Shakeology also includes chlorella and spirulina. What I (Karla) know of these supplements is:

"Chlorella and spirulina are truly the most astounding food sources on planet Earth. In this special report, you'll learn about the astonishing health benefits and nutritional achievements of these two foods, and you'll see why you need to get these into your diet immediately.

Most people have heard of chlorella and spirulina, but they don't really know the details of why these are truly the best food sources on the planet. For example, did you know that, ounce per ounce, spirulina contains twelve times the digestible protein of beef? It's a far better protein than beef, and it contains a much healthier mineral balance (such as magnesium) that just isn't found in beef."

Did you know that a phytochemical found in chlorella can actually rebuild nerve damage in the brain and nervous system? That's why chlorella is being used in the recovery of patients with Alzheimer's and Parkinson's disease."

Were you aware that both chlorella and spirulina can actually reverse cancer in the human body? Both of these superfoods have been clinically shown to demonstrate stunning preventive and curative properties when it comes to all sorts of cancers."

And finally, did you know that these superfoods also contain a high content of essential fatty acids such as GLA that are routinely missing from the diets of most Americans and yet are critical for healthy brain function? "

This is why I was excited to see the ingredients in Shakeology! :)

The book is a free download here: Superfoods for Optimum Health - Chlorella and Spirulina

I hope you enjoy and walk away with some valuable information and the confidence in Shakeology, knowing you are getting quality ingredients and supplementing your diet with much needed nutrients to maintain a fruitful life.

Make it a great day!

CALLING ALL MOMS! I am looking for 100 moms to join my "100 Fit Moms Challenge"

Are you a mom?

Are you a young mom or a more mature mom?

Are you in shape or wanting to lose a few?

Are you a mom-to-be or are your kids all out of the house?

Regardless, if you are a mom at any stage, you are qualified for my special "100 Fit Moms Challenge"!

Here is how it goes:

It doesn't matter where you are on your health, fitness or diet. All that matters is a burning desire to be & stay HEALTHY!

There will be many different ways to earn points, & as your points accumulate, you will exchange them for prizes. Pretty cool, huh?

There are a few other things that I need for you to do in order to qualify, but they are all very simple.

1. Go to http://www.extremehealth4life.com/ & click on the "Join" tab (it is the one with the formally fat guy that is now rather attractive, I must say!)
2. Once you are there, you can either join for free, or you can choice to become a Club member. The Club costs only $2.99 a week (charged quarterly) & you get to test it out for 30 days! If at the end of the 30 days you decide it isn't for you, you get your money back by placing a simple phone call or sending a quick email. But, the Club members get 10% off anything you choose to buy, get free meal plans & recipes, access to tons of articles, videos, & chats that the free members don't get. Either way is fine though to be in the challenge.
3. Once you register with Team Beachbody, begin to set up your profile. This can be done in one sitting pretty easy, but is always something you can go back to & add on. Let me know if you need some help.
4. Take a "Before" picture. I know, most of us don't really want to see what we have done to ourselves. But, believe me, the reality is a good motivater. And, once you are moving closer  closer to your goal, you will appreciate your starting point & seeing how far you have come.
5.  Decide what your workout of choice is going to be. Beachbody has the most incredible at-home fitness products to choose from & I can help you decide what would be best for you, if you need some direction. But, if you already have a program you are using or enjoy working out at the gym or however you workout, that is great as well. Just remember to log on to WOWY to schedule your workouts & then log on everyday before your workouts to record it for that day.
6. Commit to a meal plan. The Club members have access to one of the best meal plans available, so be sure to check that out. But if you are a member of Weight Watchers, Jenny Craig, or any other, that works also. Plus, there are great books available that can get you on the right track, such as The South Beach Diet Supercharged, Flat Belly Diet, & Joy's LIFE Diet: Four Steps to Thin Forever. 
7. Get started! There is no deadline or specific start date, but the more you do & the quicker you do it, the sooner you will start seeing your rewards add up. What are these rewards, you ask? 

100 Fit Moms Challenge Rewards

After you complete the above requirements, you will automatically get 100 points. Every time you reach 500 points, you will get $5 credit towards a product in the Beachbody store. If you want P90X or ChaLEAN Extreme, you can save up your credits. If you want something less expensive, you can let me know & exchange your credits sooner. Here is how you get credits:

• Workout for 60 minutes: 10 credits
• Have Shakeology once a day: 10 credits
• Blog or journal about exercise & food eaten daily: 10 credits
• Recruit another mom to join the challenge: 100 credits
• Choose a Beachbody workout: 250 credits
• Become a Club member: 500 credits
• Become a Coach: 2000 credits (or reimbursed for coach kit after 30 days)
  

As you can see, it is really easy to add up the credits to earn products. Let me know you are interested in doing this challenge & after you've completed your sign up & profile, I will email you a sheet to keep track of your credits.

I am really interested in finding other mom's that are interested in becoming coaches to help me reach more moms needing & wanting to get healthy. Being a mom is definitely the hardest job in the world & we need to look out for each other & help each other out as much as possible. If you are considering becoming a coach, watch this video then contact me on how to get started.

I look forward to taking this journey with you, getting to know you, & seeing your progression towards better health & ultimately a better life. We are probably all guilty of putting everyone else before us, & it is time for that to stop. If we aren't healthy, physically, mentally, spiritually & financially, then that results in not taking care of our families the way we really want to, deep down inside. So, lets get started & make 2010 our healthiest year ever!

Rebecca

Want to make the new year the healthiest one ever?

If you do, you will want to check out Shakeology, called "the healthiest meal of the day". How can it be called this?

More than 70 different ingredients were chosen from around the world for their potency and bioavailability (the ability to deliver the nutrients your body needs). Here are the key nutrient groups that these ingredients deliver:*

* Protein and Essential Amino Acids to help build long, lean muscles and reduce food cravings
* Prebiotics and Digestive Enzymes, which aid in improving digestion, regularity, and nutrient absorption
* Antioxidants and Phytonutrients to help counteract free radical damage that can lead to degenerative diseases
* Vitamins and Minerals your body needs to function for
optimal health

Not only does it have 70 of the healthiest ingredients known to man, all in one glass, it also works in two ways:

This patent-pending daily nutritional shake helps your body gently eliminate toxins more efficiently while allowing for better absorption of the essential nutrients you need.*

People are having amazing results, like:
*Weight loss
*More energy
*Improved digestion & regularity
*Lower cholesterol

I have been using Shakeology for a few months now, & have noticed all of these as well as thicker, healthier hair & improved complexion. I have one friend that has actually lost over 20lbs. by using Shakeology & is looking amazing!

Beachbody stands behind this product so confidently that they have a "bottom of the bag' guarantee. Meaning, if you use it for 30 days straight & don't feel healthier, more energized or thinner, you can call them for your money back. It's that simple.

They also reward those that sign up for home direct by giving you free shipping as well as a free gift both the first & second months. You can choose between a 30 serving bulk bag or a 24 to-go packets. The flavors are Chocolate & Greenberry, which you can alternate on home direct for the bulk or get a combination in the to-go packets. I can also supply you with delicious recipes to change up your shakes.

You don't have to take my word for it, but I do highly recommend that you try this out for 30 days if you are serious about living a healthy lifestyle. Go to http://myshakeology.com/esuite/home/iowagirl69 , then after reading the information on the website, click the "order now" button to get your Shakeology on its way.

Rebecca Ingham
Independent Beachbody Coach
http://www.ExtremeHealth4Life.com

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

21-Day Vegan Kickstart- Would You Like To Join Me?

I recently found this ad on Facebook that I decided to click. It was the "21-Day Vegan Kickstart". Now, I am not a vegan, or vegetarian, but I try to eat several meals a week that would fall under either of these categories. So, I was intrigued when I saw this ad & wanted to check it out. I've been feeling a bit more tired, face breaking out & feeling bloated lately, so something like this might do the trick to get me back to my old self.

I joined this challenge as well as their Facebook group, of the same name. This is what is listed under the info tab on Facebook:

Get Ready to Kickstart Your Health in 2010! Join the Physicians Committee for Responsible Medicine's online 21-Day Vegan Kickstart and win the food fight in 2010. Sign up: http://21DayKickstart.org The Kickstart will give you an all-access pass to: *Celebrity tips providing guidance and inspiration *Nutrition webcasts *Daily e-tips *A 21-day meal plan *Social support through a message board where nutrition professionals answer your health questions

          Mission:

Based on research by Neal Barnard, M.D., one of America’s leading health advocates, this program is designed for anyone who wants to explore and experience the health benefits of a vegan diet.

          Products:

FREE online 21-Day Vegan Kickstart: http://21DayKickstart.org

Now, there are some GREAT vegan cookbooks & websites out there that can help you get started. Some are:

The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving the Planet

This book is by Alicia Silverstone. She has been vegan for quite a long time & has some really great recipes in this book. It is definitely one to add to the library if this is a way of eating you are committed to.


The 30-Minute Vegan: Over 175 Quick, Delicious, and Healthy Recipes for Everyday Cooking
 
 Now, who in this day & age does not like quick & easy meals? After all, isn't our love affair with fast food drive thru's at least partially to blame for the obesity epidemic? Check out this book & get rid of the excuses!

Quick and Easy Vegan Comfort Food: 65 Everyday Meal Ideas for Breakfast, Lunch and Dinner with Over 150 Great-tasting, Down-home Recipes

Then there is the comfort food. I can tell you that when the weather is cold & icky here in Iowa, I love nothing more than some kind of comfort food. Mac & cheese, mashed potatoes, a big bowl of some hearty stew.... Mmmm..... So, here's one that will prove that veganism & comfort food CAN go together!


These are just a handful that are available. I will share more as we go along. In the meantime, get yourself signed up. After all, it is only for 21 day, starting January 1st. You can do anything for 21 days, & who knows? Maybe it will be the change you & your body has been needing!

Let me know that you have signed up so we can partner up & help each other out! 

Merry Christmas!

Why you gain weight with a new fitness program

Ever wonder why this new fitness program that you spend, what feels like, your life savings on, is making you GAIN weight, instead of LOSE it??  Trust me, we've all been there.  

With that, I wanted to share this great article one of my favorite fitness celebs posted - Chalene Johnson. For me, it was my "ah-ha" and for others that I've shared this with, it re-settled their discourage and kept them charging forward with their respective workout program and goals. DON'T GIVE UP and get some great insight from this fitness expert:

________________________________________________________

Probably the most common question I get when I release a new exercise program is, "Help! I'm gaining weight! Am I doing something wrong?" This is a common phenomena with any new exercise program, Turbo Kick, Turbo Jam, Hip Hop Hustle, you name it! It's especially common (and temporary) with intense strength training programs like ChaLEAN Extreme or Tony Horton's P90X.

The motivation to start a new exercise program is almost always to lose weight loss. However, what most personal trainers know and most at-home exercisers do not, is that a new exercise program often can cause an immediate (and temporary) increase on the scale. (Notice I didn't say weight gain! I'll explain.) This common increase in the scale is also the reason why perhaps millions of people start and then quickly quit their resolution to get fit.


The temporary weight gain explained:
When someone starts a new exercise program, they often experience muscle soreness. The more intense and "unfamiliar" the program, the more intense the muscle soreness. This soreness is most prevalent 24 to 48 hours after each workout. In the first few weeks of a new program, soreness is the body trying to "protect and defend" the effected or targeted tissue. Exercise physiologists refer to this as delayed-onset muscle soreness, or DOMS.

This type of soreness is thought to be caused by tissue breakdown or microscopic tears in muscle tissue. When this happens the body protects the tissue. The muscle becomes inflamed and slightly swollen with fluid retention. This temporary retention of fluid can result in a 3- to 4-pound weight gain within a few weeks of a new program. Keep in mind that muscle soreness is not necessarily a reflection of how hard you worked. In fact, some people feel no signs of muscle soreness, yet will experience the muscle protection mechanisms of water retention and slight swelling.

Most people are motivated enough to put up with this temporary muscle soreness. Yet, many, especially those who really need immediate weight loss to keep them motivated in those first couple of weeks become discouraged and quit!

When I worked with a group of 70 test participants during the development stages of ChaLEAN Extreme, this happened. Who was the most upset and discouraged? You guessed it... the women! I'm happy to report with absolutely every single woman (and man) in our group, the weight increase was temporary and never lasted more than 2 weeks before they started to see a major drop in the scale. However, these people had the advantage of working with someone who was able to explain to them why this was happening and assure them the weight would come off if they stuck to the nutrition plan and stayed true to the program.

For those of you who are following the ChaLEAN Extreme phase plan, keep in mind that when you start each phase, your body will be "in shock" again. Don't be surprised or discouraged if you experience a temporary gain on the scale the first week of each phase.

My own personal example of this is running 10K's. I don't do it very often, maybe 1 or 2x a year. Even though I run on a regular basis, when you run a race you push much harder. It's natural for me to be "insanely" sore the next day. It's also very common for me to see the scale jump 4 pounds the next day from forcing fluids post race and the resulting DOMS. Even though I know the cause of it, it's still a bummer. We're all human and hard work should mean "results". Hard work equals results, but our bodies are amazing machines and they know how to protect us from hurting our selves. Soreness forces you to give those muscles a break :) Ultimately you will lose the weight and you will change your metabolism in the process.

The key is understanding that this is a normal and temporary and stick with the program!!

When to be concerned:
If you experience a significant weight gain (exceeding 5 pounds) which does not begin to decrease rapidly after the second week, guess what it is??? I'll give you one hint... you put it in your mouth and chew it. You know it! You're food (or calorie laden beverages). Newsflash friends.. exercise doesn't make you gain weight. Consuming more food than you burn makes you gain weight!

So if after two weeks you are not losing weight, have gained weight that's not coming off, it's time to take a close and honest look at your food intake. It's time to find out what your burning in calories each day. Have your RMR or BMR tested. This can be done for less than $50 and the information is invaluable. It takes out the guess work. Google "hydrostatic body fat testing _______ " and insert the name of the big city you're closest too. Companies that do HBFT also do BMR testing. Knowledge is king.

I'm gaining weight, but I'm sure it's muscle:
Possibly, but if you're following ChaLEAN Extreme correctly, you should be losing fat and gaining muscle and the fat loss should be much more substantial than the rate at which you can physically put on muscle. This is even true for the guys. Of the 70 plus people in my test group, every single one of them lost body fat and gained muscle and not one of them gained weight. I believe the average weight loss after 4 months was 28 pounds with many people losing 40 plus pounds. Even the men, who as you can see put on a lot of muscle, were seeing huge drops in the scale. We tested their muscle composition at the beginning and at the end and 100% of the participants maintained or gained muscle while achieving substantial weight loss. That's the key to keeping weight off long term, i.e. muscle. Muscle burns fat. But you've heard me say that before.

Moral of the story:

Be patient young grass hopper. You'll be lean and mean in no time!

________________________________________________________ 

This is one of the most useful articles I have come across that makes sense and enlightens one, as they prepare for their new program or are in the midst of it.  Just having an understanding and a reason why we experience this temporary weight gain, makes the experience that much more enjoyable.

I hope you enjoyed this article and get the mileage that I, and many others have, out of it.  Thanks Chalene!