Bob Harpers Inside Out all I can say is wow

I came across this on twitter and thought I would check it out. I spend a decent amount of time on my core and was struggling about 3/4's of the way into this. To be honest, just between us if I had to go on any further with it, it just may have brought me to tears. You can definitely feel this and I am planning to work this in to some of my routines, thanks Bob. You guys try it out and let me know what you think. you can find this at my trainer bob, along with many others video's geared to provide a great workout.
 http://www.mytrainerbob.com/blog-posts/bob-harpers-inside-out-method-cardio-pushups

Please let me survive yoga

This morning I had a friend, Adrian give me a call, all excited about a free yoga class on Fridays. So while Adrian was going on and on about how great it would be, I was trying to some how drink my morning coffee so that I can attempt to at least half way manage some excitement for her. Low and behold I, in the mist of my coffee/yoga exchange agreed that it would be fun to go together.
Now, don't get me wrong, I am all for trying new things, especially if I can try it in the name of exercise, however  I have always been a little hesitant when it comes to yoga, mainly because I'm just not quite that limber. I actually have a yoga tape and any time I have attempted it, well it just never really worked out for me.
One thing about this class is that I will at least have someone there to help out if needed. So I guess Friday I will be in several positions, and hopefully will come out in one piece, we'll see. Who knows, maybe it'll be fun, I'll post an update after the class and let you know how great or not so great I did.

My Farewell to fast food

Their are many reasons that a person might choose to boycott something. My reasons for boycotting fast food are pretty simple and yet typical. To start with I found myself slowly increasing the amount of times that I opted for fast food instead of cooking a healthy yet tasty dinner. Which needless to say slowly increased my caloric intake however, that wasn't what I found to be damaging. The damaging part was that my stomach over time was stretching.
My stomach in fact had stretched to the point, that when I had went on my first diet and tried to eat less I felt as if I were starving, when in fact I was eating the exact amount that I should have been eating. This starving feeling had eventually led me to a parade of fad diets. In truth, I had probably lost and gained over 200 pounds.
So awhile back I had woke up and realized that some changes had to be made, though this time instead of jumping in head first I made one change at a time, my first change was to avoid fast food. I have lost my weight consistently 1.5-2 pounds a week, through healthy eating choices and hard work. It hasn't all been easy for there were many times when I just wanted a quick bite handed to me through a window. Though I passed them on by and went home and had a quick bite that provided well balanced nutrition.
One memory I have that I cherish to this day, is the day I was running errands and an old familiar scent entered my car window and I was suddenly disgusted by the smell. I remember thinking, when did that happen, when exactly did that smell that used to draw me in become repulsive? I'm not sure exactly when it happened, though I am very thankful that it did.

The Coupon Posse': 2 FREE Protein QuestBar Samples!

2 free protein bars
came across this site pretty simple, request sample and I believe the actual form was on the 4th page, simple form though. if you are interested check them out.

The Coupon Posse': 2 FREE Protein QuestBar Samples!

12 week cookbook challenge

So I bought a new cookbook and recieved one for free, I actually only wanted the one I bought so I thought I would place the extra up for grabs. Here's the details:

1 All contestants must log there progress each week
2 weight loss is calculated by total percentage, not actual pounds
3At the end of 12 weeks, I will announce the winner
4 winner must email me, with where they would like the book sent.

Also I will be in this contest, however I can't win my own contest, so if I happen to be lucky enough to come in first, by default 2nd place will win.

Prize: The Cooking Light Way to Cook.

What about that one free meal

After working all week at eating right and optimizing my fitness level, I sometimes find it hard to have my one free meal. Do any of you struggle with giving yourself a free meal? Sometimes I eat a whole bagel and convince myself that, that should be a free meal, then there are other times when I can actually partake in a slice of pizza or a burger or even chocolate.
I have however found that my craving for chocolate has decreased, knowing that every once in a while I can have my Hershey's, without the side of guilt. It sometimes makes me wonder how eating became associated with guilt for so many people. Was it media related, our own inner thoughts, our parents? I imagine it's different or maybe a little of all reasons for each individual, as for me, I am starting to honestly say goodbye to my guilt. Don't forget guys, it's Friday which means new recipes will be up later tonight, so come back and check them out, also please comment or follow if you like.

free EAS sample

I just came across this sample thought you might enjoy. Very simple form and then you print off a coupon and take it to the store.
https://eas.com/freesample/

Facing fitness in the eyes of winter

It appears that dreaded time of year is once again upon us. This is the time when so many of us, begin to let our fitness regime slip. I guess the best thing for us to do is to form new strategies that will combat winter's evil gaze. Obviously there's always the treadmill, stationary bikes and ellipticals. Though if you are like me, you find them boring and our likely to not get the workout you need from them.
During these cold months my number one cardio strategy is to use my little kettle bell more often, and personally I can really feel the workout that a kettle bell gives me. For anyone who is lacking in cardio during the winter, I recommend picking one up and giving it a try. The one thing about kettle bells if you haven't used one, is please get a video that covers kettle bell basics. There are many fast paced moves with a weight in hand, so proper form is important, to avoid injury.
If you like this post please follow and/or leave a comment

How to beat a plateau

Plateau's are commonly caused by our own body and our own mindset. First off the body is constantly adapting and constantly changing. When we eat the same food day after day and do the same routine, our body simply adapts. The number one way to prevent this is to constantly switch it up. What do I mean? Simple, First keep your workout new and fresh, don't allow yourself to do the exact same routine more than say 3 or 4 weeks. Also I try one new workout each week and then work that workout into my routine to replace a older workout, by doing that my body is in constant confusion.
As for food, I let myself have something extra one day a week, not necessarily on the same day. My body will never know what day it gets something extra, or what the extra might be. For instant on Wednesday of week one I may have something with some extra carbs. On Thursday of week two I may eat something with some extra fat grams, and so on.
Mindset is vital in preventing and overcoming a plateau. If I don't think I can do it, then I can't do it. There is no amount of work or good nutrition that can counteract a negative mindset. I wake up each day and know that today is the day that I will surpass myself,as a result each day I prove that I can go beyond my past achievements and each day I am closer to that chiseled body  I am reaching for.
If you like this article/blog please follow me.

Bodybuilding.com - 5 Full-Time Fat-Blasting Workouts: Weight Training For Fat Loss! - Brigitte Brodski

Bodybuilding.com - 5 Full-Time Fat-Blasting Workouts: Weight Training For Fat Loss! - Brigitte Brodski

smoked turkey and cranberry salad

This salad is quick, filling yet light and delicious

1 cup mixed greens
4 oz shaved smoked turkey
1/4 cup fresh mushrooms, sliced
1/4 cup peppers, julienned
1/3 cup Craisins
1T raspberry vinaigrette

Place ingredients in a bowl.
Drizzle dressing over top of salad
Toss with utensils, to coat
Enjoy

I want to be skinny

The amount of times that, the simple phrase "I want to be skinny" has entered the mind is astonishing. Being skinny has filled our desires for decades. Dietary trends have swayed in different directions with each passing year. Certain foods have gone from being good for you, to being bad for you and back to being good for you. It's no wonder that we have forgotten how to eat. It in fact may be the reason our quest for skinny food never ends.
So what are skinny foods? To me they are filling, nutritious and enjoyable. If the food I eat isn't enjoyable, then I probably won't eat it and neither would you. My goal is to fill my diet with delicious food, that feeds my body with energy rich foods.
I basically strive to eat a rounded diet, rich in flavonoids. I also eat a protein rich diet to provide building blocks for workout recovery. I seek fruits in vegetables with high antioxidants.
A list of my favorite skinny foods:
green apples
red grapes
spinach
peppers, various types and colors
almonds

post workout recipes

One of my favorite post workout recipes is a high protein fruit smoothie.
1 cup frozen berries
1 small banana
1 scoop vanilla protein powder
1/2 cup plus water
blend all ingredients and adjust water to reach perfect consistency.

This post workout meal adds protein to speed workout recovery along with healthy carbs to replenish the body.
what more can I ask for.

cardio vs weight training

Regardless of what form of exercise one chooses, the overall benefits can only be compared by equal intensities. For this reason the chosen form of cardio will be high impact running and the chosen form of weight training will be circuit training with max weights. This debate has gone on and will continue to go on with many people on both sides. There are benefits for both areas of exercise, such as calories burned, long term health and on-going weight management; through comparing each area with each exercise type a more informed evaluation can be made.

Many people choose to exercise solely for the reason of burning calories, whether to reduce weight or balance consumption. The basic factors that go into the calculation of calorie burn are body weight and intensity level. According to the health status calorie calculator, a 150 pound person who runs at a speed of 5 minutes per mile for one hour has a calorie burn that would be 576 calories, with an average EPOC burn of 10.5 hours(www.treadmilltrainer.com). Vigorous weight training on the same calculator shows a burn of 413 calories however, it also carries an EPOC burn averaging 24-48 hours after an initial workout(Quick).

An important reason that people choose to exercise is to promote long term health. For the runner the health benefits are clear such as greater cardiovascular health created by cardiovascular demand. Running increases the bodies energy requirement, in turn the body reacts by causing blood vessels to dilate so as to transport gases and nutrients to the bodies cells(www.buzzle.com). This regular dilation creates artery elasticity, thus preventing heart attacks and high blood pressure. In addition to cardiovascular heath running also promotes improved bone and muscle health, thereby helping to prevent osteoporosis(www.buzzle.com). Weight training also has many long term health benefits such as insulin balance which is known to aid in the prevention of diabetes(walker). Like running weight training also creates a blood vessel dilation, thus promoting cardiovascular health so as to prevent heart desease and high blood pressure(walker). Another similarity is that weight training protects the bones by creating muscle growth and is now considered an excellent prevention strategy of osteoporosis(walker).

The one thing that all people on some level are trying to achieve or will be trying to achieve is weight management. Weight management is simply having a balance between the bodies energy consumption and expenditure. Running is a great way to achieve this; it allows for an extra 576 calories with an addition after-burn which can last up to 10.5 hours. Weight training also gives 413 calories , however gives an after-burn of 24-48 hours. The one benefit in weight management that weight training can give is gained muscle mass; every pound of muscle burns on average an extra 50 calories a day, adding to the overall energy balance.

There are many benefits in both cardio and weight training. When all is said and done it really is a personal choice if a person hates running their not going to run, the same goes for weight training. It's very possible that this is the reason that the cardio vs weight lifting debate will never end. They both have very similar benefits and neither stand out above the other. To really achieve these benefits and to push oneself a person simply has to tailor their routine , keep it fun and constantly challenge the body; in many circumstances this will require combining cardio and weight training in some form or another.

http://www.healthstatus.com/calculators.html

http://www.mytreadmilltrainer.com/what-is-epoc.html

http://www.postandcourier.com/news/2010/aug/24/exercise-can-stoke-metabolism/

http://www.buzzle.com/articles/health-benefits-of-running.html

http://www.thetrainingstationinc.com/benefitsoftraining.html

Accountability

This is a spot where you can be accountable to yourself or publicly, this is where we see if we are truly brave!!!
Today I spent 30 minutes with my kettle bells
I ate...
protein and fruit smoothie
whole wheat tuna and cucumber pita
green apple
strawberry protein shake
red grapes
ham wrap
chicken breast
brown rice
green beans
strawberry protein shake

first steps to loosing weight

We have all faced times in our life where we may have discovered that we have surpassed our healthy weight. At times like these we can either continue down our current path or begin to make small and healthy changes that will follow us through each day of our life. It is imperative that we start on a firm platform to accomplish our goals.

First step is to truly evaluate what caused our weight gain. Was it family stress/job stress, maybe it was disregard of healthy habits and maybe it was just emotional eating. Whatever the reasons are, write them down, once they are written they can be attacked and solved .

Second step is to examine exactly what we are eating. It is amazing how much food is eaten that is forgotten, for this keep a journal. Find a little notebook that matches your personality and make it yours. write down what you eat and when you eat, also try include how you felt when you ate. This will allow you to go back and look at your actual eating habits.

Third step is to locate yourself a buddy, or even use this blog, express your frustrations, your goals and your accomplishments.

In the event that you need help any step of the way comment on this blog or you can also check out the elite weight-loss system found here- http://april6775.eliteweightlosspackage.com/ . Most importantly take it one step at a time.