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Avoid Fitness Hype If You Really Want To Change Your Body

So much of what I see in the fitness world is hype.

• Do this program and you’ll get sexy abs.
• Trim Your Trouble Zone in 3 Minutes

You know…I could go on and on. If it was really this easy everyone would have tight, lean bodies. So what does it really take?

Think of an Olympic athlete. He or she is competing against the best in the world. Do you think they can “choose” to eat poorly or skip training. Not if they want to win. They must show up and give their 100% each and every minute of their training. Now I realize you may be saying, “well I’m no Olympic athlete so I can miss a few sessions, or have that extra dessert.” Oh really.

Those missed sessions accumulate, and those desserts add up…and what do you have? A fat and lethargic life.

Don’t you want to live life at it’s highest? Get focused, train consistently. You deserve it. Your family deserves it. Don’t miss out on what this world has to offer. Only you can do this.

Here’s an inspiring video of transformational change that will hopefully help you get going.

How To Fit In Exercise When You Only Have 15 Minutes

push ups
Image by sun dazed via Flickr

When your day is packed with kids, spouse, and running a household, I know how difficult it can be to get in your exercise. I’ll be honest with you, if you want to lose the fat and get the lean body you desire, you have to make time for yourself. Just like brushing your teeth, exercise needs to be part of your daily routine.

Here’s a 15 minute workout that will clear your mind and trim your body. I know that you may need to adjust the repetitions, and you may be able to do only 1 or 2 sets, but go for it.

You’ll do 3 rounds as fast as you can:

25 Jumping jacks
25 Squats
25 Push-ups (on wall if necessary)
25 dips on a chair workout

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Free Weights, Machines, Body Weight…Which Is Best For Women?

A question that I get a lot is…”which is best for women who want to lose weight, free weights, machines, or bodyweight?” I prefer bodyweight to begin with. First of all, there are few excuses with body weight exercises:

• It doesn’t cost you anything.

• They can be done almost anywhere.

• You can vary the resistance by changing your body position.

• No excuse in that you don’t have to join a gym.

3 top bodyweight exercises:

Squats- legs
Lunges-legs/butt
Push ups – chest and arms

Here’s a quick video from instructor Craig Ballantyne demonstrating the “Prisoner Squat”:

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Healthy Chocolate Chip Muffins

Experiments in chocolate muffins #2
Image by floodkoff via Flickr

No, I haven’t lost my mind. There is a healthy way to make chocolate chip muffins. This variation is from my friends over at Precision Nutrition .
Be forewarned, however. These muffins are still high in calories and in carbs. So you’ll want to make sure to earn them in the gym and eat them post exercise.

Servings: 6 large or 12 small

Prep time: 10 minutes
Cooking time: 10 minutes
Ingredients:
1/2 cup unsalted butter (room temperature)
4 whole omega 3 eggs
¼ cup coconut milk
1 teaspoon vanilla extract
1 1/2 cups whole-wheat flour
1/2 cup flax meal
6 scoops chocolate protein powder
1 tablespoon cocao powder
1 teaspoon baking powder
1 teaspoon Splenda
½ cup chocolate chips
½ cup dried fruit

Instructions:
Preheat oven to 350 degrees F.

Combine all ingredients together in a mixing bowl and stir with a wooden spoon until combined.

Lightly coat a non-stick muffin pan with spray and then fill each muffin almost to the top.

Place in the oven and bake 10 minutes or until the top is set.

Cool, portion and store in the freezer individually wrapped.

Variations and Options:
Substitute the dried fruit in this recipe with seeds or crushed nuts.

For some additional healthy fat, slice and coat with natural almond or peanut butter.

Nutritional Information:
Available in Gourmet Nutrition – The Cookbook For The Fit Food Lover.

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A Simple Fitness Habit That Pays Off Big

two-girls-exercising-cayucos-beach1
Image by mikebaird via Flickr

Here’s one easy step to incorporate into to your day that could have a major pay-off:

Start each morning with your “Morning 10″.

At the beginning of each day do 40 squats, 30 crunches, and 20 push ups. These are on the “easy” side, but I’d rather you start with something do-able.

Just imagine doing these each day, seven days a week, by the end of your week you’d have done 280 squats, 210 crunches, and 140 push ups.

Get into this habit, and you’ll be that much closer to getting slimmer.

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A Piece Of Fitness Equipment I Think You Should Get

BOSU
Image by MyGymworkout.co.uk via Flickr

It’s not very often that I recommend a certain piece of fitness equipment. Probably because I keep to the basics when training my clients.

My favorite tools are:

• Stability balls
• Kettlebells
• Jump rope
• Medicine balls
• Dumbbells

From this list above you can whip your body into incredible shape. Ever since the original Bosu Ball came out about 8 years ago, I’ve personally had a lot of fun on it, and so have my clients. Now there is a home version. I bought the gym version for over $120, and this new “home version” is about half that.

I highly recommend that you buy this useful and fun fitness tool. – S. Cooper

Here’s a Bosu Ball instructional video for you:

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