Fitness and Health Tips

2 Reasons YOU Should Strength Train To Lose Weight!

noreply@blogger.com (Lori Jones) — Tue, 06 Mar 2018 19:11:00 +0000

1. The more muscle you have, the higher your base metabolism will be and the more calories you will burn even at rest.
2. Second reason is more important. Whenever you lose weight, you will lose some muscle along with the fat. If you don't exercise and do some strength training, up to 30% of the weight you lose can come from muscle loss, that isn't likely to be healthy over the long haul.

Good strength and muscle tone are essential for functional living and health. You can hold your muscle loss down to 3-5% total weightloss with moderate strength training.

Strength training helps to preserve bone density, balance, and many other important things.

Strength train each muscle group at least twice a week--this really only takes about 30-45 minutes per workout. Better yet, try circuit training, where you lift weights without resting between sets. This method meets both cardio and strength requirements because you keep your heart rate elevated throughout your workout, increasing the amount of calories you burn per workout.

Lifting Heavy is the Key to Weight Loss. We know that losing fat involves increasing your metabolism. What you may not know is that muscle plays a huge role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns 5 calories. That means any growth in your muscle tissue is going to help you burn more calories all day long. In fact, strength training has all kinds of great effects on your body like:

How To Get Healthy, and STOP Eating Sugar.

noreply@blogger.com (Lori Jones) — Tue, 06 Mar 2018 19:10:00 +0000

What happens to your body when you eat sugar?

Sugar feeds cancer. Cutting out sugar cuts food supply to the cancer cells.

Soda is a significant contributor to obesity.
Drinking a single can a day of sugary drinks translates to more than a pound of weight gain every month.

Diet soda is just as likely to cause weight gain as regular, or even more -- it may sound counter intuitive, but people who drink diet soft drinks actually don’t lose weight.

Artificial sweeteners induce a whole set of physiologic and hormonal responses that actually make you gain weight.

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.

Refined sugar contains no fiber, no minerals, no proteins, no fats, no enzymes, only empty calories. What happens when you eat a refined carbohydrate like sugar? Your body must borrow vital nutrients from healthy cells to metabolize the incomplete food. Calcium, sodium, potassium and magnesium are taken from various parts of the body to make use of the sugar. Many times, so much calcium is used to neutralize the effects of sugar that the bones become osteoporotic due to the withdrawn calcium.

Likewise, the teeth are affected and they lose their components until decay occurs and you lose teeth!

...Refined sugar is void of all nutrients, consequently it causes the body to deplete its own stores of various vitamins, minerals and enzymes. If sugar consumption is continued, an over-acid condition results, and more minerals are needed from deep in the body to correct the imbalance. If the body is lacking the nutrients used to metabolize sugar, it will not be able to properly handle and rid itself of the poisonous residues.

How to strengthen your core! The 5 Most Effective Abdominal Exercises!

noreply@blogger.com (Lori Jones) — Tue, 20 Jun 2017 18:00:00 +0000

It's important for women to realize that regular strength training using heavier resistance will NOT "bulk them up" (as long as caloric intake is controlled), but rather is one of the key secrets for losing body fat and staying lean year-round. Some of the leanest females that I've trained are the ones that aren't afraid to work hard with the weights.

Many people spend way too much time with slow cardio exercise. I've found that interval training gives great result's. Life is way too busy to waste time!
5 Top Abdominal Exercises

#1 Long Arm Crunch

This exercise targets the upper portion of the rectus abdominis.

*Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.

* Contract the abs and lift the shoulder blades off the floor.

* Lower and repeat for 12-16 reps.Exercise

#2 Reverse Crunch

*Lie on the floor and place hands on the floor or behind the head.

* Bring the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed.

* Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling.

* Lower and repeat for 12-16 reps.

* It's a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Exercise #3 Full Vertical Crunch

* Lie on your back and extend the legs up towards the ceiling.

* Place hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor.

* At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso.

* Lower down and repeat for 12-16 reps.

Exercise #4 Criss Cross

The BicycleThis exercise was found to be the most effective abdominal exercise to target the rectus abdominis (six pack abs) and the obliques (love handles).

* Lie face up on the floor and lace your fingers behind your head.

* Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.

* Straighten the left leg out to about a 45-degree angle while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.

* Switch sides, bringing the right elbow towards the left knee.

* Continue alternating sides in a 'pedaling' motion for 12-16 reps.

Exercise #5 Plank on Elbows and Toes

The plank exercise ranked number 10 in the ACE study and is a great way to build endurance in both the abs and back, as well as stabilizer muscles. To do it right:

* Lie face down on mat resting on the forearms, palms flat on the floor.

*Push off the floor, raising up onto toes and resting on the elbows.

* Keep your back flat, in a straight line from head to heels.

* Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air.

* Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

Remember to train the abdominals as you would any other muscle group- with at least 24 hours of rest in between. Although these abdominal exercises are wonderful for strengthening the abdominals they won't necessarily get rid of the fat tissue. Make sure to eat healthy and perform a variety of cardiovascular activity to enhance the abdominal exercises above. Drink Plenty Of Water!

It takes a healthy diet, strength training and cardio to remove the layers of fat to show off your abs.

How To Plan Ahead So You Can Stay Healthy During the Holidays!

noreply@blogger.com (Lori Jones) — Thu, 17 Nov 2016 01:12:00 +0000

Here are 4 Ways YOU Can Plan Ahead For Your GOOD Health!

1. PLAN AHEAD, ORGANIZE YOUR MEALS AND WORKOUTS. If you don’t have a plan you don’t stand a chance. If you don’t plan on a day-to-day basis, what inevitably happens is that the day takes an unexpected turn, and you blow off a meal, eat the wrong thing for convenience, or skip a workout.

2. NO EXCUSES eat five or six meals each day. The only way you will make 100 percent progress on your program is by eating all those meals. Keep shakes, protein bars, vegetables and fresh fruit readily available for snacks.
You must become consistent, disciplined eating machine.

3. You must set up an environment for keeping yourself on track. If you think you can wing it at restaurants along the way, you will be setting yourself up for failure.

4. Drink water to help you achieve a dynamic body. Eating healthy food is essential to your progress. There is one element of nutrition, however, that is often neglected or overlooked. That element is water (or fluid intake). It is one thing that is easy to do. This simple task of drinking water if neglected, will derail your fitness goals.

Top Ten Things You Can Do To Stay Healthy!

1. Eat protein at every meal.

2. Keep carbs to a minimum but don’t cut them out entirely.

3. Eat often but never to the point where you feel full.

4. Eliminate all simple sugars, (This is a tough one, but sugar is the main culprit toward a sluggish metabolism.)

5. Learn to recognize hidden sugar. High glycemic foods such as rice cakes, potatoes, fruit juices and cereals can affect the body in a similar fashion to plain table sugar.

6. Never skip a meal or allow yourself to go too hungry. Not only does this practice slow down the metabolism, but it also increases the desire to binge.

7. Include a good amount of unsaturated fats in your diet. The body needs fat in order to burn fat. Olive oil is an excellent choice. Pour it on!

8. Drink plenty of water. Besides the obvious benefits, being in a dehydrated state is extremely catabolic (meaning you will burn you precious muscle for energy thereby slowing down your metabolism).

9. Take in adequate fiber. (Especially important when cutting carbs!)

10. Supplement with additional vitamins and minerals to guard against nutritional deficiencies.

Visit this website and learn more about healthy supplements and skin care!

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3 things to include in your fitness to Slow Down the Aging Process.

noreply@blogger.com (Lori Jones) — Mon, 02 Feb 2015 17:36:00 +0000

You can't stop yourself from growing old,

but you can keep your body in great shape as you get older!

Studies have now proven that the natural aging process can be slowed and even reversed under the right conditions.

People between the ages of 30 and 70 with many of the symptoms; conditions that were traditionally associated with normal aging are in fact the result of sedentary lifestyles.

Our life expectancy in this day and age is much longer. 50 is the new 30, and while you may be eligible for some senior citizen discounts, you don't have to think of this stage of your life as the beginning of the end.

Researchers at Harvard Medical School have finally proven that when you are over the age of 50 you can continue to exercise with great benefits to your health. In fact, many of the effects of aging can be slowed down through a good exercise program and balanced diet taken in combination.

1. Cardiovascular exercises: take a brisk walk in the park, go swimming, dancing, jogging, recumbent bicycles and even a few jumping jacks. Try a fun dance class, Zumba is so popular and burns lots of calories.

2. Strength exercises: are an effective way to build muscle mass and maintain your body’s weight. Did you know that there are roughly 300,000 cases of broken hip bones due to elderly people losing their balance and falling over?

Doing a few balance exercises can help to strengthen those muscles responsible for supporting you body and keeping you mobile. It’s important that you work with a professional that can help you to put together a strength training program designed for you.

3. Stretching and flexibility exercises are needed to keep your joints working smoothly and stop them from ceasing up. These particular exercises help to increase the amount of movements that your body can perform. Warming up the muscles and joints should be done before any workout to prevent injury and decrease the amount of pain you feel in your muscles.

It’s important along with exercise to have a Healthy Diet. What you are putting into your body has a great effect on your health. Many people believe that they don’t need to eat healthy or watch their diet because they don’t need to lose weight. This couldn’t be further from the truth!

You should put only the best foods in your mouth no matter how much you weigh, what size you wear, or how fit you look.

What is Tabata Training Exercise? Why it works, you will love it!

noreply@blogger.com (Lori Jones) — Fri, 23 Jan 2015 17:31:00 +0000

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.
“Tabata” is the name of a particular type of workout program. Tabata can be completed in 4 minutes. You can also add into your 30 and 45 minute workouts.

Click here to learn more about Tabata for Sports Specific Training

Tabata is high intensity training or high intensity interval training.

Tabata training design looks like this:

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

Tabata type: 40 seconds work hard 20 second rest, 30 seconds work hard 15 second rest, 20 second work hard 10 second rest. This can be done with any strength exercise, core or cardio....it's awesome! It's tough!

noreply@blogger.com (Lori Jones) — Sat, 05 Apr 2014 21:18:00 +0000

20 tips that can change your health and help lose weight!

Drink Water

One of the biggest common denominators for people who lost over 50 pounds is they all switched over to drinking water. They gave up the sodas and sugary drinks and instead quenched their thirst with water. This tip alone helped hundreds of people lose weight.

Keep a Food Journal

Write down everything that goes into your mouth. Most people were surprised to see how much they were actually eating. It wasn't until they wrote it down that they began to realize the cause and effect of what they were putting into their bodies.

Count Calories

What a boring a tedious job, but probably one of the most effective undertakings for losing weight. There is no getting around calorie balance. If you want to lose weight, you have to eat less than you burn.

Control Portion Sizes

In our super-sized food culture, portion sizes have gotten out of control. Eating portions the size of your fist is a good start towards controlling your food intake. Don’t feel like you always need to finish off all the food on your plate. Leaving a couple bites will teach you self-control.

Don’t Diet

The best “diet” is the one that best fits into your lifestyle. Once you find that, it’s no longer a diet – it’s just a way of life. One of the best healthy weight loss tips people sent in was to approach weight loss as a lifestyle change, and not as a diet. Once you get it out of your head that there’s an end date, you can start focusing on the day-to-day realities of living a healthy lifestyle. Being fit is not a destination – it’s a way of life.

Be Consistent

No one is perfect. We are all going to make mistakes. However, successful people are consistently living a healthy lifestyle. Over a period of time, they are eating healthy 90% of the time, and they are exercising several times a week. Make exercise and healthy eating part of your everyday routine and soon it will be as second nature as brushing your teeth.

Plan

A healthy lifestyle takes planning. Most mistakes occur from a lack of a plan. Plan your meals in advance so you know what to buy every week at the grocery store. Only buy what you plan on eating, and try to cook your meals ahead of time. The simple nature of reheat and eat makes it much more likely that you’ll stay on track.

Make Small Changes

Make small changes consistently until they are habit and you no longer have to think about it, and then make another change. There’s no need to completely change your lifestyle all at once. You’ll be much more likely to stick with your new healthy lifestyle if you make small changes. Try changing one thing at a time.

Educate Yourself

Learn the whys. Don’t just do something because someone said to. Understand the purpose behind it. Many people just want a meal plan or blueprint to follow for weight loss. However, the successful people that lost weight and kept it off long term started taking an interest in how nutrition and exercise impact their bodies. They learned the “whys” behind what they were doing, and they were more successful because of it.

Get Active

Nearly everyone who lost over 50 pounds added in some form of physical activity. Even if it was just a little bit, the fact that they were more active helped them lose the weight. The trick is to find an activity you enjoy. Not everyone likes the same exercise. Find an activity you love to do, and then push yourself out of your comfort zone. Get comfortable with being uncomfortable.

Don’t Beat Yourself Up

You’re going to mess up. We all do. Successful people don’t beat themselves up over it. They get right back on track. They don’t wait until tomorrow to do so either. Their healthy lifestyle and weight loss continues to move forward and make progress because they allow themselves to make mistakes, learn from them, and then end up stronger as a result.

Surround Yourself With Positive People

We are highly influenced by the people close to us. Many successful people had to move forward with their lives and leave old friends and lifestyles behind. It was a hard decision to make, but they understood how important it was to surround themselves with people who believed in their dreams.

Start

How do you expect to accomplish your goals if you never start trying to achieve them? Beginning is half the challenge. Don’t be afraid of failure. People who lost over 50 pounds stopped waiting for things to happen, and went out and made things happen.

Stop Making Excuses

Successful people made the shift and realized that the reasons for why they weren’t reaching their weight loss goals were actually just excuses. It was a hard idea to accept, but once they were honest with themselves, they spent less time making excuses, and more time finding ways to accomplish their goals.

Do It For Yourself

Make ME #1. Lose weight for Me, not because of pressure from other people. We all have our own reasons for wanting to lose weight, but a common denominator amongst the healthy weight loss tips sent in was that the successful people undertook their new lifestyle because they wanted to. They weren’t pressured into weight loss by friends or family. They did it for themselves, and as a result, they inspired others to do something for themselves too.

Be Patient

You didn’t gain your weight overnight, and you aren’t going to lose it that way either. We all want the weight gone quickly, but once you realize that weight loss is a process, you can stop beating yourself up for not reaching your far-fetched weight loss goals. Stop looking at weight loss as a day to day challenge. If nothing changes, nothing changes. This is a lifetime commitment to changing.

Stay Positive

Negative thoughts lead to negative results. You are the result of what you think. Keeping a positive outtake on your weight loss journey increases the odds of your success. You will learn a lot about yourself during your lifestyle transition. There will be many challenges and difficulties, but it’s important to understand that even though it might not be easy, it will be worth it.

Discover Your Relationship With Food

Why are you eating bad? Make the connection between your eating habits and your emotions. Get to the root of your negative lifestyle choices. Know when your body needs food and when it wants food, and find new ways to reward yourself other than with food.

Don’t Try to Be Perfect

If your goal is to be perfect, you’re already setting yourself up for failure. No one is perfect. Even the people who seem to have the most perfect bodies didn’t get there by being perfect. Perfection is something many strive for, but ultimately something they will never achieve. Do your best!

Never Give Up

Weight loss happens the moment you don’t give up. Many people don’t realize how close they were to achieving success. There comes a time when things just click, but that doesn’t happen until you’re ready to throw in the towel and call it quits. The longer you stick with it, the higher your odds of success. Keep moving forward, and don’t ever give up!

noreply@blogger.com (Lori Jones) — Thu, 29 Aug 2013 23:58:00 +0000

It's important to remember

YOU are in charge of your health.

It's NOT the doctors, it's NOT the government, and it's NOT your spouse.
YOU can change your health....only you can choose to eat healthy and exercise. A healthy lifestyle is a choice...

Change Your Life, Just 20 Minutes of Exercise a Day,

noreply@blogger.com (Lori Jones) — Thu, 29 Aug 2013 23:48:00 +0000

Changing Your Life

Making a change in your life! Take control over your life and your choices.

20 minutes a day is one of those changes that you can make and it's one that most of us -

even at our busiest can find 20 minutes for.

Just 20 minutes of regular exercise every single day can have a profound effect on your life, your health and your lifestyle.

With just 20 minutes a day, you can promote weight loss.

With 20 minutes a day, you can decrease how much stress you experience.

With 20 minutes a day, you can achieve the goals you set out for yourself.

"Our health always seems much more valuable after we lose it." -Unknown Author

5 Ways to get motivated to walk!

1. Get a Walking Buddy
Keep each other motivated no matter what the weather or other excuses is imperative. The conversation and protein smoothie after are great ways to make even a boring walk a lot of fun.

2. Get New Gear
Nothing is more motivating then getting some brand new walking shoes, a great outfit, that new ipod to make the time go quickly. Pedometers, speed and heart rate monitors can also get you moving because we all want to know how far we walked, what our target heart rate is and how many calories we burned. Walking gadgets can make walking a little more fun and give you a reason to get out the door to achieve your next goal.

3. Get committed!
Register for a Charity Walk or sign up for a fun run (no one says you need to run, you can walk instead) so that you have a goal and a commitment. By telling others you will ten be more likely to stay the path and will be more motivated towards your goal knowing that you must train to endure the event.

4. Keep a Walking Journal
Keep track of your walking minutes, steps, or mileage in a journal. Total up each week to see how you are progressing. Set yourself a reasonable goal and you will find that attaining that goal will motivate you enough to maintain your walking schedule. There is even various software applications available to do all the calculations for you.

5. Choose the Right Time and Have Fun!
What is the best time to walk? Many people find that if they commit to early morning walks, there are fewer distractions as may commonly pop up in the afternoon or evening. But if you hate mornings and feel most energetic later in the day - that should be your walking time. To stay motivated, analyze your habits and choose the time that will work best for you. Keep it realistic and most of all fun, and you'll find walking the best route to good physical fitness and health well into your elder years.

Top 20 things you can do to lose weight!

noreply@blogger.com (Lori Jones) — Wed, 03 Jul 2013 17:04:00 +0000

Drink Water

One of the biggest common denominators among people who lost over 50 pounds is they all switched over to drinking water. They gave up the sodas and sugary drinks and instead quenched their thirst with water. This tip alone helped hundreds of people lose weight.

Keep a Food Journal

Count Calories

Control Portion Sizes

Don’t Diet

Be Consistent

Plan

Make Small Changes

Educate Yourself

Get Active

Don’t Beat Yourself Up

Surround Yourself With Positive People

Start

Stop Making Excuses

Do It For Yourself

Make ME #1. Lose weight for Me, not because of pressure from other people. We all have our own reasons for wanting to lose weight, but a common denominator among the healthy weight loss tips sent in was that the successful people undertook their new lifestyle because they wanted to. They weren't pressured into weight loss by friends or family. They did it for themselves, and as a result, they inspired others to do something for themselves too.

Be Patient

You didn't gain your weight overnight, and you aren't going to lose it that way either. We all want the weight gone quickly, but once you realize that weight loss is a process, you can stop beating yourself up for not reaching your far-fetched weight loss goals. Stop looking at weight loss as a day to day challenge. If nothing changes, nothing changes. This is a lifetime commitment to changing.

Stay Positive

Discover Your Relationship With Food

Don’t Try to Be Perfect

If your goal is to be perfect, you’re already setting yourself up for failure. No one is perfect. Even the people who seem to have the most perfect bodies didn't get there by being perfect. Perfection is something many strive for, but ultimately something they will never achieve. Do your best!

Never Give Up

Weight loss happens the moment you don’t give up. Many people don’t realize how close they were to achieving success. There comes a time when things just click, but that doesn't happen until you’re ready to throw in the towel and call it quits. The longer you stick with it, the higher your odds of success. Keep moving forward, and don’t ever give up!

Here are 3 things you can do now to lose weight!

noreply@blogger.com (Lori Jones) — Thu, 20 Jun 2013 00:50:00 +0000

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!

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.
Check out this awesome site that will help you lose weight, it's free with no cost.....click here.

Why you should stop drinking soda pop!

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.

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.

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.

Do YOU drink energy drinks?

noreply@blogger.com (Lori Jones) — Mon, 03 Jun 2013 01:42:00 +0000

Energy drinks have grown into a huge industry—and it's accelerating to keep up with the pace of our lives.

The problem is, just about every energy drink on the market is loaded with sugar and artificial stimulants that cause a harmful buzz/crash cycle.

The caffeine that is found in energy drinks is dangerous enough on its own. Not only is caffeine addictive, it acts as both a stimulant and a diuretic. As a stimulant, caffeine can make you have anxiety attacks, heart palpitations, and insomnia.

There are two things that must be kept in mind when we are talking about the side effects of the energy drinks.

Side effects are caused by the combination of the ingredients used for making the drink. The Monster energy drink is also made of a certain combination.

This combination consists of carbohydrates that can cause the body absorption of nutrients and food into the bloodstream to become more difficult. This means that the person drinking too much of the energy drink can encounter gastrointestinal issues.

Second, not only nutrients are harder to be absorbed in the body, but also the fluids. This means that hydration cannot be made at the optimal rate, also causing health problems. This hydration issue must concern especially athletes, whose bodies lose an important quantity of water during training. They should be careful about the intake of this energy drink, especially since it is designed for them.

The Monster energy drink is also rich in sugar. Once in the body, the product brings a lot of sugar, which is transferred into the bloodstream. When the effect of the energy drink wear off and the sugar level in the blood drops, this can be quite visible and the person consuming the product can feel it quite well. Also, some laxative effect can occur.

Other side effects of the Monster energy drink is strongly related to the caffeine it contains.

It Did Me! Just one can of the popular stimulant energy drink
Red Bull can increase your risk of heart attack or stroke.

The effect was seen even in young people. The caffeine-loaded beverage causes blood to become sticky, a pre-cursor to cardiovascular problems such as stroke.

One hour after drinking Red Bull, your blood system becomes abnormal,

as might be expected from a patient with cardiovascular disease.

Red Bull is banned in France, Norway, Uruguay and Denmark because of health risks. Energy drinks have been popping up all over supermarket and convenience store shelves in recent years, and have overtaken bottled water as the fastest-growing category in the beverage business.

A ten-year study showed that girls who drank soda at age five had diets that were less likely to meet nutritional standards for the duration of the study, which ended at age 15. Girls who did not drink soda at age five did not meet certain nutritional requirements, but their diets were healthier.
Read the full report here.

Here is a healthy ENERGY DRINK....only healthy ingredients....you will love the results learn more click here..

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

noreply@blogger.com (Lori Jones) — Mon, 20 May 2013 23:07:00 +0000

"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.

Why Starvation DIETS don't work?

noreply@blogger.com (Lori Jones) — Mon, 15 Apr 2013 18:01:00 +0000

3 things are key to good health and longevity:
Exercise, Good Nutrition, and Commitment.
People who are troubled by stubborn weight gain will try almost anything to get rid of the extra pounds: weird diets, teeny-tiny meals, & excessive exercise!

70 % of Americans are over weight! What you need to know is this
“There is no quick fix” Starvation diets don't work!
There are no easy, fast, ”silver bullet” solutions to losing belly fat, regardless of what the infomercials say. If you’re looking for one way to lose belly fat, you might be disappointed. Reducing body fat, whether attached to your belly, hips, thighs, or arms is not a one step approach! The good news is that with a few lifestyle changes, the right mix of exercise, and some good ol’ fashioned consistency, YOU CAN beat the battle of your belly bulge!

A program built upon seven proven principles of nutrition and fitness to speed up and optimize the metabolism.
An approach that’s simple and easy, no guesswork: we’ve done all the homework.
A nutrition plan that promotes eating the right nutrients in the right portions with the right calories so you always feel satisfied.
An exercise plan developed for every level—whether you’re at home, at the gym or on the road.
Separate nutrition and exercise plans for men and women.

Finally achieve the weight you are looking for, the good health you desire, Get Started today we have the solution for you to have your own success story.

Learn more at our website click here.

No more guessing and no more failure! Our fitness and nutrition programs will accurately and strategically help you LOSE YOUR BELLY FAT and keep you on task. No starving or weird drugs, you don't need anymore of that!

Have more energy to work out and feel amazing.

noreply@blogger.com (Lori Jones) — Sun, 14 Apr 2013 22:28:00 +0000

One of the biggest excuses for not working out

is no energy.......

If you struggle with low energy, to tired to work out you will love Limitless! All natural energy boost. Add to your water 15 minutes prior to your work out you will love it! Just add a comment below and I'll get you more information!

Increase your energy to work out and lose weight!

IGNITE your workouts: Boost your exercise performance while delivering critical nutrients and oxygen to your muscles, tissues, and organs. Simply mix 1 scoop of Ignite with 6-8 oz of cold water prior to exercise.

Click here to View a short video with more information about ignite

Strength train to reach your fitness goals and lose weight!

noreply@blogger.com (Lori Jones) — Fri, 05 Apr 2013 19:59:00 +0000

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!

Strength training is important regardless of your age and becomes even more important after age 30.

There are many ways that you can incorporate it into your life even if you think you can't.

Weight lifting on a repeated basis will help you to improve your physical appearance, fitness level and reduce your risk of health problems like heart disease.

Strength exercises on a regular basis will help you lose a lot of weight, a lot more than any cardio exercise ever could.

In addition, before doing any weight lifting, make sure you warm up your muscles properly. Don't do any weight lifting when your muscles are cold.

Warm up 5 to 10 minutes on a stationary bike, treadmill, etc. is sufficient.

You know that weight lifting is good for you, so make it a part of your every day routine. You can effectively exercise while keeping up with your other everyday-jobs.

When I’m out for a walk with my dogs, I find a bench or short wall and do push ups to fatigue, triceps dips and then repeat. Walking lunges, squats can be done while watching TV...

Strength training helps you lose weight, improves your health so you can live a longer and more productive life. Be sure to include strength training exercises in your over-all exercise plan.

Healthy QUICK snacks to help you stay fit...

noreply@blogger.com (Lori Jones) — Mon, 25 Mar 2013 19:49:00 +0000

Broccoli and Almonds

Cut 1 cup Raw broccoli in small pieces

Use a chopper and chop approx 8 raw almonds

Use a healthy balsamic vinegar dressing or just balsamic vinegar to taste..

Benefits of soaking your almonds before you eat them. Many of us consume nuts for their healthy fats and their good source of protein. They make a great quick snack that can easily be taken with you, making it an ideal snack. But many of us do not know how to properly prepare nuts so that we can better digest them. Is it necessary to soak nuts? The answer to that question is absolutely!

Nuts have phytic acid. Phytic acid is also found in grains and legumes. Just as with grains and legumes, soaking nuts is essential for proper digestions. When eating nuts that haven’t been soaked, the phytic acid binds to minerals in the gastrointestinal tract and can not be absorbed in the intestine and to many bound minerals can lead to mineral deficiencies. By soaking, you are breaking down the phytic acid so it can be absorbed properly. Nuts also have high amounts of enzymes inhibitors. This is another reason why unsoaked nuts are hard to digest. Soaking nuts neutralizes the enzymes allowing for proper digestion. (soak at least 7 hours)

Frozen Smoothie

When you make a smoothie make an extra one and freeze in small containers they taste great frozen....yummy any time!

Healthy Bran Muffins

Make extra: You can double the recipe, then freeze them to have a quick snack!

Just put frozen muffin in microwave 20 seconds. Bran Muffins: (I make 4 x recipe

and freeze)

1 c whole wheat flour

1/4 c agave

1/2 tsp liquid stevia (or 12 packets individual powder stevia)

2 TB Flax seed

2 TB Wheat Bran

1 1/2 tsp baking soda

1 t ground cinnamon

1/2 tsp salt

1 1/2 c steal cut oats

1/2 c chopped almonds

(you can also add dried cranberries, or raisins or dates 1/2 c or all 3)

1 c almond milk

1/4 c olive oil

1 t vanilla extract

1 large egg (lightly beaten)

1/3 c boiling water

Olive oil cooking spray

1. Combine all the dry ingredients whisk together

2. Combine Almond milk, oil, vanilla, and egg add to the flour mixture, stirring until just moist. Stir in the boiling water. Let batter stand 15 minutes.

3. Preheat oven to 375*

4. Spoon batter into 12 muffin cups coated with the cooking spray. Bake for 20 minutes or until muffins spring back when touched lightly in the center.

Remove muffins from pan immediately, place on a wire rack.

Want to feel better, have more energy 4 things exercise can do for you! How 3 sisters lost weight together!

noreply@blogger.com (Lori Jones) — Sun, 17 Mar 2013 22:30:00 +0000

We all know the benefits of working out but despite the benefits, there can be many reasons keeping you from working out.#1. Exercise can help prevent excess weight gain or help maintain weight loss.

#2. Regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.

#3. Exercise can boost your confidence and improve your self-esteem. A brisk 30-minute walk can help.

#4. No Energy? Regular physical activity can improve your muscle strength and boost your endurance. Exercising will give you more energy to go about your daily activities.

If you have pain or injuries, you may think exercising will make your pain worse. You may think there's no time to exercise and put other things first. Physical limitations can get in the way. You may just find it boring.

If you have not added exercise to your regular routine -- what keeps you from exercising?
Would love to hear from YOU!

Learn how 3 sisters helped each other to lose weight!
check it out......

Click here: 3Fat2FitSisters

This blog is about a team of 3 fat sisters who are moms and how together we fought fat and kicked its ASS. Our goal is to provide weekly challenges and competitions to motivate and support anyone throughout their fitness journey. So come workout with us and let's get healthy and fit together!

3 Steps to Instantly Create Lasting Change and a New YOU!

noreply@blogger.com (Lori Jones) — Sat, 22 Dec 2012 00:39:00 +0000

Add caption

What is keeping you from making this change in your life? Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.

Do you sort of want to get into shape, or do you absolutely have to lose the weight? Does dropping a few pounds sound good, or is living another day in your current body simply unbearable? In order to make a lasting change you must believe wholeheartedly that things must change.

Step #2: Believe that you must change it.
It is vital that you take full responsibility in making the change rather than assigning responsibility elsewhere. Sure, others may help you, but in the end you are the one who is going to make it happen. You have to want this change enough to make it your personal mission - no one else can do it for you.

Step #3: Believe that you can change it.
Don't let past failures get you down. The truth is that you are capable of amazing things when you put your mind to it. Believe that you are able to lose weight or to make any other positive change in your life.

Why do most people fail to make change stick? They rely on willpower. This works for awhile, but you'll soon revert back to what's comfortable. The solution?

Change what you are comfortable with.

People are motivated by two things: 1) to avoid pain and 2) to gain pleasure. When you want to change a behavior pattern the key is to associate pain with the behavior that you don't want and pleasure with the behavior that you do want.

You know that you want to lose weight and that to do so you need to quit eating comfort food late at night. You also know that you need to start exercising on a regular basis. Up until this point your brain is trained to associate pleasure with eating comfort food late at night and to associate pain with exercise.

It's time to retrain your brain to feel good about exercise and to feel bad about eating late at night. Think about all of the negative things about being overweight and connect these unpleasant thoughts to your late night snack. Now think about all of the wonderful things about being in shape and connect these pleasant thoughts to exercise.

You are capable of making big changes in your life.

noreply@blogger.com (Lori Jones) — Tue, 12 Jun 2012 00:02:00 +0000

The Power of Interval Training...
"It's not how hard you train. It's how smart you train." Because if you train
SMARTER, you get FIT faster!

Whether you are trying to lose weight or just get in shape, incorporating
interval workouts into your routine will help you maximize your results.
Interval workouts will help you burn 30% more calories per workout and can
leave your metabolism elevated for up to 12 hours after each workout. When you
think of this in terms of the extra weight you could lose or the major increase
in fitness you could accomplish, it is a no-brainer that intervals should be a
central part of your workout routine.

Doing intervals not only works your heart and lungs, strengthening them along
the way, it also elevates your metabolism so that your body burns more fat for
up to 12 hours after each workout, making it extremely effective as part of a
weight loss program.

Are you using exercise as an excuse to eat more?

noreply@blogger.com (Lori Jones) — Sun, 27 May 2012 15:34:00 +0000

Unfortunately, exercise does not burn as many calories as we might think. What you may not realize is that thirty minutes on the elliptical, for example, cancels out only one Reese’s Peanut Butter Cup.

Key to weight loss is to EAT SMALLER PORTIONS at least 6 times a day! Make an effort to control your desire for junk food by eliminating it entirely.

If you’re training for a sporting event, you may need to eat more to fuel your workouts—otherwise, consider regular exercise a keep-it-in-check tool, not a free pass to eat whatever you want.

Fuel your body with healthy eating. The right combination of proteins, complex carbohydrates, fruits and vegetables—as well as adequate hydration with water—can also add a kick to your energy levels.

While cardio exercise won’t completely burn away a weekend binge, it does benefit health by increasing energy and lowering your risk for heart disease.

noreply@blogger.com (Lori Jones) — Mon, 14 May 2012 21:43:00 +0000

Fitness Tip of the WEEK!

Why do so many people start an exercise program, and quit after just a couple weeks:

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!

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.

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!

Don't be surprised or discouraged if you experience a temporary gain on the scale the first week or two of increasing your exercise intensity…..and don’t quit!

3 tips for a Rock-Solid Stomach

noreply@blogger.com (Lori Jones) — Wed, 04 Apr 2012 22:57:00 +0000

1. Keep Your Abs Engaged. Your core region (lower back, abs and glutes) make up your “stabilizer” muscle group. This powerhouse is constantly at work when you’re doing ANY kind of workout, so take advantage of this! When you’re lifting weights, or doing anything that uses your stabilizer muscles, consciously tap into that strength—keep your abs tight and posture solid, and you’ll see big results.

2. Use Compound Movements. When targeting your abs, compound exercises are better than isolated ones. Why not work multiple muscle groups at once? Some compound movements that work the whole ab region include Planks and the Bicycle Maneuver:

For

Planks

, lie face down, forearms and toes pressed into the floor, and lift your hips up off the floor. Engage your abs, straighten your back and hold this position for as long as you can. Trust us, you’ll feel your entire ab region engaged!

For Bicycle Maneuver, lie with your back on the floor, hands behind your head and elbows spread wide. Keeping your lower back pressed into the floor and abs contracted, crunch across the body—one elbow to the opposite knee. Alternate continuously. This will work more muscles than a standard crunch. Add a fitness ball to increase strength.

3. Eat Protein. Protein will allow your body to rebuild muscle after your workouts. Great sources include lean meat, nuts, eggs, cheese and legumes. Another excellent source of protein is a protein shake, which can be one of your 5-6 daily meals. A whey or soy protein powder, when mixed with soy or skim milk, can give you roughly 20 grams of protein.

3 Tips to Improve Your Posture

noreply@blogger.com (Lori Jones) — Thu, 16 Feb 2012 17:27:00 +0000

Establishing good posture habits involves more than just standing up straight. It means allowing your bones, ligaments and tendons (not your muscles) to support your body weight. When your muscles must bear your body weight and move it at the same time, they can't relax. Constricted muscles don't move freely or efficiently, causing pain and sometimes injury.

Postural alignment plays an important "support" role whenever your foot hits the ground. If your muscles have to support your body weight with each step, you'll tire more quickly. If you're bent at the waist, your lower back, quadriceps and neck muscles will be carrying your weight, which makes for inefficient running and post-workout soreness.

Focus your attention on the line your spine makes as it runs from the top of your head to the end of your tailbone. Return your attention to your spine as often as possible all day long, no matter what you're doing. Let it become a daily practice.

Don't run bent at the waist. Finishing a run with soreness in your lower back usually indicates you've been running bent at the waist. Instead, Chi Running encourages you to allow gravity to pull you forward by leaning slightly from the ankles, not the waist. Throughout your runs, make sure you're leaning from the ankles and not stressing your lower back muscles.

Engage your core by leveling your pelvis. Start by standing with your feet parallel and hip width apart. Imagine you have a string attached to the top of your head that is pulling you up, making you tall and straight. Drop your chin slightly and look straight ahead. Next, pull up on your pubic bone with your lower abdominal muscles while relaxing your glutes. Hold this position for 30 seconds. Doing this exercise throughout your day will strengthen your abs, allowing you to hold your posture straighter while running, swimming, sitting, standing, or even driving your car.

Practice initiating all movement from your core, the largest muscle group in your body, rather than the smaller muscles of your extremities.

The benefits of good posture are endless, and you can practice it anywhere, anytime. Whether you're running, sitting, or even sleeping, your whole body will thank you.

How You Can Make Fitness and Nutrition a Lifestyle.

noreply@blogger.com (Lori Jones) — Thu, 20 Oct 2011 23:22:00 +0000

It's hard to admit this but, many years ago my diet consisted of diet coke and licorice or gummy bears. I was in my 20’s and 30's and didn’t think a thing about it at the time. Little did I know what my diet was doing do my bones, my major organs and my health.

If only I could go back in time and start over with the knowledge I have now.

When I turned 40 (many years ago), I decided to make major lifestyle changes. I've always loved to exercise, but never really thought too much about what I was eating. I started teaching fitness in my 40's.
I stopped eating sugar, drinking soda pop, energy drinks, basically anything white, accept sea food. I focus on what fuels my body for energy and nutrition. Doing this will change your life and your children’s life. Teach your children young the value of good nutrition. Today. I make a conscious choice to eat a healthy diet. I'm still teaching and love it.

'How do you find the time to work out?' You don't: You make time. If you wait until you find time, you'll never work out.

If you are just starting to exercise, entering the world of fitness machines, exercise, diet and nutrition can be difficult.

After a few moments of peddling, your lungs gasp for air as the body screams, “What are you trying to do? Do you hate me?” Horror sets in as you realize how far your health has deteriorated. After only 20 minutes, you drive home to collapse on the sofa. Images from the gym haunt your mind: sculpted muscles and tanned, sleek bodies. “I could never look like that. This is me, so I might as well accept it.” Desperation calls for action. Staring wide-eyed at your vacuum cleaner, you consider Liposuction. But that’s just too radical.

Most people connect discipline with pain. It’s no fun forcing yourself to do something you don’t want to do. But if you are achieving an important goal, discipline becomes much easier. An athlete training for the Olympics does not have a grinding battle with willpower every day. Although there are battles, it becomes easier as the routine becomes a lifestyle.

Discipline in changing your eating habits becomes easy when you are doing it and difficult when you are not. But with patience, the right attitude, and keeping your mind on the goal, discipline becomes second nature. You don’t have to force yourself. It just comes naturally. That is the way it should be.

To gain discipline, you have to face pain. The more you face it, the more you gain confidence and determination. It is an exhilarating high to run five miles after you’re conditioned to running. It hurts to start, but as your training progresses, there is a feeling of freedom and joy.

Facing Challenge

Challenge is exhilarating. We love competition for that reason. It challenges us to give our best.

We need challenge to grow. The greater the challenge, the greater the growth. That is why dreams are important; they bring us to the edge of challenge.

Decision Power

When you ate the donuts, you made a decision. They comforted you and led you down the path of sugar-coated, chocolate-dipped, cream-filled pleasures. When the alarm clock rang and you went back to sleep, you made a decision. When you ate another piece of pie, you made a decision.

When you are laying on the couch watching TV instead of exercising, you made a decision. Each decision was a path, the easy road where you decided to give into your cravings, urges and laziness.

Most people make New Year’s resolutions. They decide to quit smoking, start exercising and lose weight. Four days later, they’re drowning in nicotine, pizza and reruns. Their resolution failed the test.

Where is the point where you have finally had enough and you make those resolute, I’ve-had-enough, never-go-back-again decisions? The ones that endure pain and stand the test of time. Those are the decisions that change our lives. We don’t argue with those decisions because we know the answer is, NO! They are resolute. Gandhi stood resolute and unbending before threats of pain, and freed

India

. That is the power of an unmovable, unshakable, unbending, uncompromising decision.

It is the power that shakes empires and inspires millions.

Life-changing decisions don’t pop into our heads while watching TV. They are decisions that are made deep within us. You make hundreds of decisions each day. Most are decided by habit. Don’t do that. Make your decisions, conscious of the path on which they are taking you. Choose decisions that challenge and cause growth. Make the decisions that force change for the better.

How badly do you want to be free from food addiction? Are you willing to face the ugly giant called hunger? You have the power to form life-changing decisions, but only if you are willing to face the challenges.

Fitness and Health Tips

2 Reasons YOU Should Strength Train To Lose Weight!

How To Get Healthy, and STOP Eating Sugar.

How to strengthen your core! The 5 Most Effective Abdominal Exercises!

How To Plan Ahead So You Can Stay Healthy During the Holidays!

3 things to include in your fitness to Slow Down the Aging Process.

What is Tabata Training Exercise? Why it works, you will love it!

Drink Water

Keep a Food Journal

Count Calories

Control Portion Sizes

Don’t Diet

Be Consistent

Plan

Make Small Changes

Educate Yourself

Get Active

Don’t Beat Yourself Up

Surround Yourself With Positive People

Start

Stop Making Excuses

Do It For Yourself

Be Patient

Stay Positive

Discover Your Relationship With Food

Don’t Try to Be Perfect

Never Give Up

Change Your Life, Just 20 Minutes of Exercise a Day,

Top 20 things you can do to lose weight!

Drink Water

Keep a Food Journal

Count Calories

Control Portion Sizes

Don’t Diet

Be Consistent

Plan

Make Small Changes

Educate Yourself

Get Active

Don’t Beat Yourself Up

Surround Yourself With Positive People

Start

Stop Making Excuses

Do It For Yourself

Be Patient

Stay Positive

Discover Your Relationship With Food

Don’t Try to Be Perfect

Never Give Up

Here are 3 things you can do now to lose weight!

Why you should stop drinking soda pop!

Do YOU drink energy drinks?

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

Why Starvation DIETS don't work?

Have more energy to work out and feel amazing.

One of the biggest excuses for not working out

is no energy.......

If you struggle with low energy, to tired to work out you will love Limitless! All natural energy boost. Add to your water 15 minutes prior to your work out you will love it! Just add a comment below and I'll get you more information!

Increase your energy to work out and lose weight!

IGNITE your workouts: Boost your exercise performance while delivering critical nutrients and oxygen to your muscles, tissues, and organs. Simply mix 1 scoop of Ignite with 6-8 oz of cold water prior to exercise.

Click here to View a short video with more information about ignite

Strength train to reach your fitness goals and lose weight!

Your health is the most valuable asset you have…without it you'll inevitably spend everything you have, financially and emotionally, to get it back!

Healthy QUICK snacks to help you stay fit...

Healthy Bran Muffins

Want to feel better, have more energy 4 things exercise can do for you! How 3 sisters lost weight together!

Click here: 3Fat2FitSisters

3 Steps to Instantly Create Lasting Change and a New YOU!

What is keeping you from making this change in your life? Here are the 3 steps to instantly create a lasting change and a new you.

Step #1: Believe that something must change.

Are you using exercise as an excuse to eat more?

3 tips for a Rock-Solid Stomach

3 Tips to Improve Your Posture

How You Can Make Fitness and Nutrition a Lifestyle.