H.I.I.T 30 minutes max calories burn

hi guys,
Here is a great high intensity interval training workout to burn a max amount of calories 

10 exercises repeated 3 times no rest in between 

Round 1: 40 seconds work 20 seconds rest

Round 2: 30 seconds work 15 seconds rest

Round 3: 20 seconds work 10 seconds rest 
Exercise 1: burpee to 4 mountain climbers 

Exercise 2: push-up to side plank

  
Exercise 3: skater hops 

  
Exercise 4: plank drag feet

  
Exercise 5: 4 high knees to 1 tuck jump

  
Exercise 6: 4 cross body mountain climbers 2 plank jacks 

  
Exercise 7: burpee

  
Exercise 8: jump overs 2 jump lunges

  
Exercise 9: plank reach

  
Exercise 10: alternating toe touches

  
Have fun!

Ciao for now

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Weight loss programs don’t work! Read why…

Hi guys,

Ok it’s not big news that weight loss programs don’t work long term but now we have definite proof after a in depth study published in the Annals of internal medicine

The study featured popular programs like Jenny Craig, weight watchers, Nutrasystem, Medifast and Optifast.

At the end of the 12 month study, the best program was Jenny Craig as participants had lost 4.9% more weight than participants in a non control group.

None of the other programs had more than moderately effective results.

Here is why these programs don’t work:

  • One size does not fit all and what works for one individual may not work for another.
  • Dietary and exercise plans have to be based on personal preferences as if you do not like what you are doing, you will not continue! Choose a plan that works for you and that includes as much of things you like as possible, just healthier versions.
  • Contrary to popular belief that you must first reduce calories and lose weight to achieve a balanced metabolism, it is imperative to set goals of achieving balanced metabolism first in order to control hunger and cravings. Once balanced metabolism is achieved, you can start reducing calories and start losing weight.
  • Research shows that you can only focus on one to three changes at a time. Determine habits that when changed will make other habits easier to change. More sleep, less hunger, fewer craving, more energy and motivation for exercise.

Ciao for now!

Yes you CAN eat healthier!

Hi guys,

Here is a quick tip to help you eat healthier.

Laying out your workout clothes at night for the next morning is a great visual reminder that you have a commitment to your exercise every day!

Do the same thing with your healthy foods, create visual reminders.

For example, leave a beautiful, colorful bowl of fruit on your counter instead of the fridge will help you achieve eating more fruits.

Research identified that healthy eating habits can be boosted simply by using the acronym CAN:

Convenient: Make your healthy foods easy to see, simple to reach and ready to eat

Attractive: Make your healthy foods look enticing by mixing colors, flavors and types

Normal: Make them the obvious choice in your kitchen

Start today and start eating healthier immediately!

Ciao for now!

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Eat this to kill stomach fat!

Hi guys,

Blasting calories at the gym doing the right combination is imperative and so is a good nutrition plan in order to lose belly fat.

But did you know that adding these foods might help reduce belly fat?

Dark chocolate:

Make sure to choose dark chocolate that has 70% or more cocoa which means less sugar and fat.

The healthy fats on the dark chocolate will prevent blood sugar spikes helping you burn fat more efficiently.

Peanut butter:

Peanut butter contains mononsaturated fats that promotes a healthy cardiovascular system and will keep you full longer. Some studies also suggests that peanut butter is a metabolism booster that keep you burning calories throughout the day.

Omelets:

Eggs have been shown to have important vitamins and minerals that regulate your hormones and are rich in protein. Add some healthy veggies and healthy fats like avocados and stay full longer.

Wild salmon

Salmon has Omega-3 fatty acids that keep your hormones balanced, especially the weight regulating ones.

Omega-3 also contribute to blood sugar balance which keep belly fat away and may help break down the belly fat that you already have, that’s a WINNER.

Berries

According to studies by the University of Michigan, the chemicals (phenolic compounds) that give berries their beautiful colors also do a great job at eliminating belly fat..and they are delicious!

Avocados:

Avocados are rich in healthy fats that will keep you full longer, help regulate hormones and also fight inflammation (therefore higher cortisol levels) that ultimately prevent you from losing weight especially in the midsection.

Cinnamon:

Cinnamon has the ability to burn fat and to help reduce blood sugar levels. Start adding it to your healthy recipes without adding the calories.

Ciao for now, happy belly fat burning!

2015 IS YOUR YEAR!!!

Hi guys,

Bring on 2015 with a bang and this fat burning, calorie torching 20 minutes workout!

Remember how you said you were going to lose weight and live a healthier lifestyle in 2015??

Well here are the first 20 minutes of the new you!

All you need is a timer, a towel and water!

2 rounds of 10 minutes with 1 minute rest in between rounds.

3 exercises per round, performed for 20 seconds (at high intensity without stopping) in a row for 5 TIMES with 1 minute rest in between.

Ready, set , GO…

First warm up 3-5 minutes by doing jumping jacks, running in place, high knees, shuffle side to side, squats..

ROUND 1:

High knees 20 sec

Jump lunges 20 sec

Burpees 20 sec

photo 1

REST 1 MINUTE and REPEAT 5 TIMES…

ROUND 2:

Mountain climbers 20 sec

photo 3

Squat jumps 20 sec

Plank jacks 20 sec

photo 4

REST 1 MINUTE and REPEAT 5 TIMES…

Cool down and stretch!

Happy workout and Happy 2015!

Ciao for now

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Countdown to the new you day 1!

Hi guys,

2015 is less than a month away now!

Don’t wait until then to make better decisions, lifestyle changes and all that good stuff, START NOW!

Don’t go on a diet because it’s the new year, change your lifestyle forever so you never have to go on a diet anymore!

Here is today’s one hour workout that you can do at home!

You will need a mat, a set of dumbbells (challenging weight) and a tabata timer.

Start by a 5 minute warm up including jumping jacks,running in place, squats, lunges, arm circles…

Part 1: High intensity intervals, give it all you got!

HIIT it hard!

Set your timer for 4 sets of 4 minute workouts: 20 seconds work, 10 seconds rest, NO REST in between sets.

SET 1:

Repeat 4 times

Mountain climbers

photo 3

Burpees

photo 1

SET 2:

Repeat 4 times

High plank with punches

In and out squats with a jump

SET 3:

Repeat 4 times

High knees

Jumping jacks

SET 4:

Repeat 4 times

Jump lunges

Plank jacks

photo 4

REST FOR 2 MINUTES

Pick up the dumbbells and do each exercises 10-12 times.

Repeat this set twice for beginners, 3 times for advanced and 4 times for badass rock stars.

– Standing shoulder press

– Lateral raises

– Front raises

– Reverse flys

Rest 2 minutes

Keep your dumbbells and repeat this set 3 times

– Renegade rows 5 each arm

– Floor press with hip raise 10-12 reps

– Donkey kicks with dumbbell 15 reps each leg

– Crossover crunches 30 reps

Happy first day of December!

See you tomorrow!

Ciao for now!

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What you REALLY need to know about labels!

Hi guys,

“all natural”, “whole grains”, “fat free” and more are labels that we see every day at the grocery stores but what does it really mean?

Be aware of what the manufacturers put on their box and read the labels before you buy, you will be surprised! They want to get your attention and get you to buy their products under very poorly regulated guidelines, here is what you really need to know!

“Natural”


The word “natural” is not regulated by the FDA and is very misleading. “natural” brings to mind thoughts of fresh, minimally processed and healthy foods, but it means nothing about a food’s nutritional content, ingredients, or health effects. Almost all packaged foods are processed in some way.

Natural potato chips will use real potatoes (instead of flakes) but like regular potato chips, they are still a high-fat food choice with little nutritional content.

Natural candy may be sweetened using cane juice (instead of white sugar), but it can still contribute  to weight gain when eaten in excess.

“Made with Real Fruit” and “Contains Real Fruit Juice”


You see ‚Äúmade with real¬†fruits”¬†on fruit snacks, cereals, and fruit drinks. There is no law that requires how much real fruit has to be in a food that uses this claim, the sugary treat could contain just one blueberry¬†or one drop of fruit juice¬†to be accurate.

When high fructose corn syrup and/or sugar are listed as the first ingredients, you know that the ‚Äúreal fruit‚ÄĚ content of the product isn’t significant. This is sugary junk food that is trying to masquerade as healthy fruit drinks.

“Whole Grains”

This is one of the most popular marketing claims and definitely the most confusing. Today we see “whole grain” logos on almost all ¬†products, including¬†most sugary cereals.

In reality, refined and highly bleached white flour with a touch of whole wheat added in¬†can be listed as ‚Äúwhole grain.‚ÄĚ

Food¬†manufacturers can by law use the term “whole grain” no matter how much whole wheat the product contains.

  • “Made with Whole Grains”: All it needs is one tiny bit of whole grains to use this claim, which means nothing for your¬†health benefits.
  • “Wheat flour” or “100 percent wheat”: Again, this is a ploy that tries to fool consumers. You want to look for “whole wheat flour”¬†not just the word “wheat.”
  • “Multigrain”: This doesn’t explain if the grains are refined or whole, just that there is more than one type of grain. Multigrain has no proven health benefits, especially if all those grains are refined, and they probably are.
  • “Whole grain”: This term is also misleading, because whole grains can contain various blends of grains that are refined. You want to avoid words like enriched and bleached on the ingredients label, only trust the term “100 percent whole grain” to be the healthier choice.

When it comes to grain-based foods, you can’t trust the words on the front of the package.

Look at the ingredients list every time, looking for keywords like “whole wheat flour” to be FIRST on the list.

Additives like sugar and CORN SYRUP¬†shouldn’t appear in the top of the ingredients list of a¬†so called healthy¬†food.

Be aware that manufacturers won’t necessarily call their processed flours “refined” on the label. Anything that is listed as corn,¬†rice, wheat, or oat flour IS processed and refined unless it specifically tells you that it is “whole”.

“Fat Free”


“Fat free”¬†food labels may also make¬†you ¬†believe these are healthy selections. Sometimes this can be helpful¬† especially¬†when choosing skim milk over higher fat varieties. But read the labels, when a meat label announces¬†90% fat free, it sounds like a healthy choice since only 5 percent of it is fat. But fat contains a lot of calories, so check out the nutrition facts label for the actual number of calories and fat grams per serving, especially if you are trying to lose weight!

“Zero Trans Fats”


Thanks to recent media attention, you surely know that trans fat are really bad for you!

Experts recommend that we¬†avoid trans fats, which are created when oils are hydrogenated (combined with hydrogen) during food¬†processing. But you can’t trust a product’s claim of zero trans fats, nor can you trust the nutrition¬†facts label on this one.

If the words “partially hydrogenated” appear in it at all, then the food DOES contain trans fats. But thanks to labeling guidelines, any food that contains 0.5 grams or less of a nutrient¬†can be listed as zero grams on the nutrition facts label…Just stay away!

I hope this helps you navigate your supermarket aisles better and gives you an idea of what the manufacturers are trying to accomplish by flashing these purely false labels in front of you!

Have a great day!

Ciao for now

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