Linda's Bodyweight Fat Loss Circuit

"The weather was so beautiful this weekend it got us out of our heavy winter clothes and into our strappy summer cottons....
Here's a workout that will help you feel good about shedding the winter woolies and burning fat for summer fun!"

Linda's Bodyweight Fat Loss Circuit

Do each exercise as a circuit (no rest between exercises). At the end of the circuit, rest 30-60 sec and repeat 2-3 times depending on your fitness level.

1) Jumping Jacks --30

2) Bodyweight Squats --15

3) Push Ups --15

4) Front Lunge --12 each

5) Bench Dips --15

6)Step ups --15 each side

7) Plank --30sec's

8) Walk on treadmill at 4mph (10% incline) for 2min OR 10 burpees

This workout will get your heart rate up and get you sweating! You can do this workout ANYWHERE, because there is no equipment needed. So, no excuses....get yourselves moving! And enjoy!

For more bodyweight workouts that guarantee results go to Turbulence Training and download 4 weeks of FREE workouts!!!

Click here to download your FREE Bonus ==> http://Tinyurl.com/dbcxsb

In good health!

Linda and Rachel

3 Tips to Healthier Eating and Faster Weight Loss

When it comes to losing weight, eating a healthy diet needs to be your first priority. Exercise is important but when it comes to weight loss, no matter how hard you workout, you can not “work off” a bad diet, period. So, keep in mind, diet is key when it comes to lifelong weight management. I hope this article gives you some simple, yet effective tips for you to make healthy changes in the way you eat on a daily basis.

1. It is important to eat some healthy fats in most of your meals. Even though most people are conditioned to stay away from fats, they are very important for maintaining proper fat burning and muscle building hormone levels in your body. Adequate healthy fats in your diet also aid in keeping your appetite in check.

The healthiest sources of dietary fats are raw nuts, seeds, egg yolks (from organic free range eggs), avocados, extra virgin olive oil (highest antioxidant content of olive oils), and grass-fed meats (a great source of the healthy fat, conjugated linoleic acid, which can help burn body fat and build muscle). Try to get some of these into your diet each day.

A great tip that I often do is -- eat a handful of raw nuts (pecans, walnuts, almonds are great healthy choices) a couple times a day, about 30 minutes prior to meals. This definitely helps suppress your appetite so you’re not starving by the time you eat. It gives your body some protein, fiber, and healthy fats so that you eat less calories overall at your meals and get more nutrition at the same time, due to the high nutrient density of most nuts.

2. Try to eat a high quality protein source with every meal, as well as any snacks you eat. Quality proteins such as lean meats, egg whites, fat-free or low-fat dairy and even plant sources, such as nuts and beans provides good appetite suppression so you can control your calorie intake easier throughout the day.

Getting sufficient quality proteins also helps you to build lean muscle (if you're working out hard regularly), which in turn increases your metabolism rate. Remember, the more lean muscle you have on your body, the faster your metabolism works, all day, even when you’re sleeping.

Eating sufficient protein at most of your meals also aids your body in controlling blood sugar and insulin levels by helping to slow the breakdown of ingested carbohydrates.

3. I am not a believer in “no-carb” diets. You need carbs to lose weight, as well as for energy and many other important reasons. The reason people struggle with weight loss is not because they eat carbs, it’s the carbs they choose to eat. The main weight loss struggle stems from eating excessive “processed” carbohydrates such as refined grain-based starches and refined sugars on a daily basis.

The natural sugars in whole fruits and berries are ok and encouraged, because the fiber in fruits helps to slow the blood sugar response in your body. Just make sure to avoid fruit juices, which are mostly sugar and have the fiber removed in processing the juice.

In my experience, when people start to minimize their grain consumption (from cereals, bagels, breads, pasta, etc), they start to lose body fat much easier. What I usually recommend is for people to minimize eating grains and focus on getting their carbohydrates through intake of solely fruits and vegetables. This simple step alone usually helps people to start managing their weight more easily.

Try to implement these 3 tips for eating a smarter, healthier diet and I guarantee you will start to see a leaner body and have more energy in no time.

If you're interested in taking your fat-loss efforts to an entirely new level, click on the link below and grab your free fat loss report which details 27 unique methods for boosting your metabolism and losing belly fat.
http://tinyurl.com/cclgew

Beat Fat With Breakfast

By Holly Rigsby, CPT-- FitYummyMummy

Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy - will be stored as fat.

The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long. How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood.

Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you'll be and the more active you are, the more calories you burn. If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.
Try one of the following options:

1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.

3. Drink a meal replacement shake – quick and easy to make and for your body too digest. Watch out for "Protein/Breakfast Bars". Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

Here are some breakfast fat loss favorites:

Cereal is a MUST. It's convenient, easy to prepare, easy to eat and full of nutrients – No…"Whole Grain Lucky Charms" does not fall into this category. Be sure to choose your cereals based on the information on the food label. The top choices should have: • 5 grams of Fiber or more • 8 grams of Sugar or LESS • Sugar not listed among the first 3 ingredients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit.

These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

So if you're interested in fat loss, make sure you don't forget – breakfast is the most important meal of the day.

If you have a quick breakfast idea , we'd like to hear from you!
Post your comments below.

To your health!

Linda And Rachel

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About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to FitYummyMummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

SO YOU THINK YOU'RE OVER EASTER?

The truth is that the candy lingers on for days possibly weeks after Easter has come and gone. The black jelly beans are most likely the last to go, the god foresaken marshmallow peeps are hard as rock and the chocolate bunnies are haunting you by calling out your name constantly!

WHAT TO DO? HOW DO YOU SNAP OUT OF IT AND GAIN CONTROL!
It's tuesday, the second day after one of the most "sweetest" days of the year and I'm sure you're still trying to bounce back after being enticed by all the beautiful pastel colored candies and chocolates !

START NOW! Do what I do, THROW IT OUT or FREEZE IT! My old italian grandmother has engraved in my brain that I should never "shame the devil" and throw anything out. So, I freeze everything! I hide it away in the back of my extra freezer in the basement so not to be seen until the next year! (by then it's so freezer burn that nobody wants to take a chance breaking their teeth bitting into it)

Another thing, get yourself MOVING! And I mean moving! Go to the gym, walk, run, do interval training but DO SOMETHING! All those toxins need to escape your body and it's not going to happen with you sitting around carrying the aftermath of sugar .

Do what I did yesterday. Go to the store and stock up on fresh fruits and veggies! Stock your house and have all the right foods available. It makes sense, especially after contaminating yourself with processed sugary treats. Make a point of having fresh healthy foods available and instead of reaching for the chocolate eggs (you know the old excuse, "I'll just have one") reach for fresh veggies. You can even dunk those veggies in hummus. How about a handful of almonds. Did you know that almonds beat out the other nuts by having the highest protien content. They are the definition of a perfect snack!

I call the week after Easter my rebound week. Rebounding from holiday pudge and cleaning "house". It takes 3 days for your liver to process bad foods through your body.

What can help it along? WATER! Drink plenty of water, at least 8-10 cups a day. Clean clear water will help wash your sins away! Believe it or not, there are alot of people that are walking around dehydrated and don't even know it. Drink! It's good for every part of your body.
Let's face it. Spring has arrived and there is no time to fool around. Every day counts towards baring your skin in the summer sun. A combination of healthy foods and exercise goes very far when you're trying to recouperate and bounce back. Keep track of what you're eating this week (if so try every week) and make small managable goals to get you out of the holiday damage and kick you into high energy, metabolic mindfullness! Write everything down including your exercise that day. You're short on time, the kids, the dog, the house.......YOU owe it to yourself to take the few minutes to think clearly and write your food down. THAT is one of the things you can do that will keep you focused on your goals. And remember, I'm talking about mini goals. Small goals that lead into large goals. Don't focus on the big picture that'll drive you right to the candy dish! Pull the goals apart and make them micro. Your successes will come quicker and you'll feel so good about yourself and stay motivated. It's so important to believe in yourself and feel good from the inside out. Create yourself and turn yourself into a high metabolic machine by eating well and doing interval training workouts to burn the most amount of fat within a small amount of time.

You can do it! It's possible!

I learned an inspiring phrase from Weight Watchers many years ago that I will never forget.
"Thin doesn't taste as good as thin feels". Why can't we remember that when we're reaching for the oh so good sinful foods? Put yourself and your health first. You have one body, one life and one chance to be the best you can be!

To Your Health!
Linda*

For more information on individualizing your diet and quick fat burning workouts go to The Diet Solution and Turbulence Training

10 Things You Can Do To Lose Fat Without Even Trying

By Nick Nilsson-- Better U

Fat loss doesn't have to be painful. Try these simple tips and you'll see just how easy it can be.

1. Eat smaller more frequent meals - not only is your metabolism boosted every time you eat something, your body can more efficiently process smaller meals. Instead of having 3 large meals in a day, try to break them up into 5 or 6 smaller meals.

2. Drink more water - regular water intake helps to flush away waste products in the body. Get at least six to eight 8 oz. glasses per day. An easy way to do this is to keep a water bottle handy and drink from it frequently.

3. Be inefficient - do you need to go to the kitchen to get a couple of things? Break it up into to two trips even if you can do it in one. Being inefficient like this can easily double your activity level, burning calories without even trying.

4. Eat more protein - sources of protein include foods such as chicken, fish, eggs, dairy, beans, lean red meats, etc. Your body burns more calories processing protein than either carbohydrates or fats. Protein also helps to support your muscle tissue, which burns calories all day long!

5. Take the stairs instead of the elevator - any time you can add in a little more physical activity, do it. This doesn't mean you need to slog up 20 flights of stairs. Even a flight or two done regularly will add up.

6. Don't let yourself get hungry - when you get hungry you will have a much greater tendency to overeat when you do finally get something to eat. As well, because your body is starting to go into starvation mode, it will be much more likely to hold onto whatever you give it.

7. Order small portions at restaurants - it's tough to order small french fries when "supersizing" your order is such a great "value." Take note, however, your real savings will occur in the calories that don't end up on your backside.

8. Eat more fiber - fiber is very filling. By eating more fiber you will find yourself full sooner. This feeling of fullness will last a long time as well.

9. Wait 20 minutes between servings - your brain takes at least 20 minutes to register that you're full. By waiting that long, you'll give your brain a chance to realize that you don't really need any more food.

10. Cheat on your diet - one thing I always make my clients promise is that they will cheat on their diet. The only thing I ask that they do is to cheat ONLY when they have planned to cheat. By planning when you are going to eat the foods you crave, you take back control of your eating habits.

This way you no longer "give in" to your cravings. You "reward yourself" for sticking to proper nutritional habits. Do this once or wice a week and you will feel far more in control of your eating.
In conclusion, if you follow even a few of these 10 easy tips in the long term, you will certainly notice a difference in your overall weight and health.
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at Better U Fitness.

He can be contacted at betteru@fitstep.com.

How to Avoid Easter Temptation

Hi.

It is Easter...........and you know what that means. Apparently, Easter is second only to Halloween with regard to large purchases of candy. So, how are you going to avoid blowing all your hard work in one day!

I'm going to give you some tips that not only will work on Easter, but all holidays that involve overindulging on "crap" for lack of a better word.

1) If you must, allow yourself minimal, if any candy. Pick your favorite easter treat and have one or a taste of one, just so you don't obsess over the fact you can't have it.

2) Before you go to your Easter dinner/gathering, make sure you eat lunch or a snack so you don't go there starving. The worst thing you can do is NOT eat becasue you're afraid your going to "pig out" at dinner. That is a sure fire way to make that happen.

By eating something before, you will have more control with what you "choose" to eat. For example, I am going to my sister-in-laws in about an hour, so I just heated myself up some roasted vegetables (leftover) and some chicken breast which I ate about a 1/2 hour ago. This will keep me from going there starving and picking at whatever is around, before dinner is even served! Don't save up calories by not eating--It always backfires!

3) Think of Easter as a cheat "meal", not a cheat day! Allow yourself to indulge alittle. After all, it is Easter and family gatherings always make it hard to watch what you're eating. Try to fill up on salad and veggies and have a small portion of whatever else is being served.

4) When it comes to desert, if you must, allow yourself a 1/2 serving of your favorite "must-have" desert and then STOP!!

I promise, you will feel soooo much better when the day is over. It is not worth it! Remember, once you've eaten it--it's gone. The only place that gets the long lasting effects of overdoing it is your hips/gut!! and that's no fun!

Hope these tips were helpful!

For further tips on proper nutrition, check out The Diet Solution and get your 6 Weeks to Kickstart your Metabolism!

Happy Easter! Rachel

Smoothalicious!!!

To all of you out in cyberspace!

You must try the Smoothie recipe posted!

Wow, it's good! I feel like I'm having one of those smoothies you get at the mall. You know the ones that are packed with nasty processed sugar!!
This is good! I used the eggwhites from Egg Whites International and frozen tropical fruit. I'm not able to have dairy or wheat so I couldn't put milk or extra whey protien in (like I usually would) And even without,it's great!!!
And filling!

Great to have after exercising or for a snack!

Enjoy!
Linda*

Traveling?

How do you stay healthy on vacation?

My family and I are traveling this spring break and I was wondering, how do you stay healthy while on vacation?

Traveling is on the top of my to do list. But lets admit it, it's hard to stick to your healthy habits when your away.

Tell us how you stay healthy on vacation?

Do you go out for a run? Workout in the hotel gym? Or maybe limit or even pass on the cocktails.
Do you stick to taking your vitamins?

Let us know and share your tips with others!

Sunday is the NEW Monday!

What do I mean by..........Sunday is the new Monday? Well, I started telling my clients this a while ago, when every monday I heard the same story. I mean we have all been there.

You watch everything you eat, exercise, do everything you can from monday to Friday and then Friday comes and all that progress you made over the week GOES OUT THE WINDOW!!

Why is that? I understand the weekend comes and people have a hard time staying in their routine.......But must you totally blow it? It's like friday becomes a free pass to throw all your hard work away for........3 days? You do whatever you want over the weekend and then by Monday you feel like S*@*! and think to yourself, why did I do that..again!? Think about it........If you cheat Fri, Sat & Sun. that is THREE days of a seven day week. Its NOT just a weekend, It's HALF of your week!

So, here's the deal and I want you to think about this EVERYTIME friday approaches. For starters, don't blow it on friday. You make it through the whole day, why do you have to start that night. If you need to cheat over the weekend, atleast wait until Saturday and DON'T make it a cheat DAY, allow yourself a cheat MEAL! Go out Saturday night and don't make yourself crazy (that doesn't mean go crazy!). Enjoy yourself, but know Sunday is a NEW day!

So......what do I mean by Sunday is the new Monday? I tell all my clients, enjoy your Saturday, but know that everything starts again on Sunday....not Monday. What is sunday anyway...Its usuallly filled with at least one of your children's sporting events, maybe a nice outing and a family dinner? Not really the kind of day you need to splurge on.

In fact, make it a point to go to the supermarket and if you have time, plan out some of your meals for the week. I often roast a large pan of Veggies to have during the week, as well as grill up a bunch of chicken breasts or whatever I may be making for dinner, so I have quick choices during the week. Planning is key when it comes to weight loss.

So, in short, start on Sunday! It is one more day to jumpstart your goals, whatever they may be. Trust me, an additional day of being "good" in a week will get huge results.

Good luck and stay strong!

Rachel

Egg Whites International: Why They're the Purest, Simplest Choice!

Will the Purest Chick Stand Out!!

A trainer friend of mine was nice enough to pick me up a 4pk of egg whites at one of the super saving club stores. You know the store that sells diamonds, tires and meat all in one aisle. (I’m exaggerating. Their all under one roof).

Although I’m extremely partial to my whites from Egg Whites International, I decided to keep an open mind and try them. They both contained the same calories, had 0 fat and both were high in protein like an egg white should be. They both look the same but HONESTLY the texture of the other whites was thinner and more rubbery when cooked. And when you eat egg whites, as much as I do, there’s no room for rubbery consistency.

So what separates these two white chicks! Well let’s be honest. If you’re serious about eating well to support your workouts and build muscle then you’re going to want to go International! I mean who would wants to pour container after container of whites, if you can conveniently pump the quantity of Egg Whites International into your shakes or recipes.

Now just to let all of you know, I use these egg whites for EVERYTHING! Shakes, omelets, frittatas, baking, everything! My husband, kids and even my Italian mother eats them!

Why wouldn’t I give them to my family? They are pure 100% bio-available protein which makes them an International success for losing body fat, managing weight and building muscle. I don’t see that disclaimer on the OTHER egg white containers!

What’s bio-available protein? That means that every drop of the 100% pure “pasteurized liquid” whites is sucked up by your body. Unlike protein powders and powdered whites that are only partially bio-available. If you want muscle growth or want to maintain muscle then you want as much amino acids in your body as possible. I don’t see ANY mention of bio-available protein on the other containers!

Pasteurized? Do we all know exactly what “pasteurized” means? I’m a fitness professional and a mom and by the way, don’t ask me to define pasteurized! After doing the homework “pasteurized” means to cook in order to get rid of the threat of salmonella. These 100% whites from Egg whites International are low heat pasteurized. That means the pasteurization process is cooked to a certain temperature killing any salmonella and allowing the whites to be digested safely. I don’t see THAT on the other egg white containers either!

By the way, I buy the ½ gallon size and of course I have the convenient pump that makes my life much easier in the kitchen. It’s not only economical but clean, neat and I don’t feel as if my whites are aging in a container that gets a bit funky over time.

The bottom line is Egg White International stands out above the rest!

So, why not give these whtes a try......I guarantee you will not be disappointed!

They come packed and shipped right to your door!

It beats having to elbow your way through the tires and outdoor furniture at the super savings club to purchase your precious whites!

Don’t be chicken, order it now! Click Here

Linda's circuit bootcamp

Hey everyone. I just wanted to share this bootcamp workout of mine.

Please take time to warm up before starting and make sure to spend 5-10 minutes cooling down afterward!

Do 3 rounds of this circuit and try not to stop in between exercises. Take 1 minute rest between circuits.

• 2 minutes of jumping rope
• 8-10 pushups with a rotation. (at the top of the push up take one arm rotate your trunk and reach up to the ceiling. Do another pushup and then continue to rotate and reach with the other side)
• 15 squats with one weight held on your shoulder (I use a sandbag balanced on my shoulder)
• 15 DB One arm row (you could use a band too)
• Walking lunge with one DB held straight arm up over head.
• 8-10 close decline grip push ups
• 10 leg lifts
• 8 burpees

Good Luck!

Linda*

Smoothie Recipe

Hi all.

Just wanted to pass along a great smoothie recipe. Yesterday, I taught my teen fitness class and my daughter came home with one of her friends who is in the class. We always have some time before the other girls come over, so my daughter, Erica, asked me if I would make them smoothies for a snack. How could I refuse a request for a "healthy snack?" Well, in short, her friend LOVED it! In fact, I got an email from her mother today asking me how I made it. So, I thought I'd pass it along:

Strawberry/Banana Smoothie:

• 5-6 large FROZEN Strawberries


• 1 FROZEN banana (when my bananas get real ripe, I peel them, break them in half, put them in a ziploc bag and freeze them)


• 1/2 cup egg whites (I get them from EggWhites International, pasteurized, NO taste)


• 1 Stuvia (or whatever sweetener you prefer)


• Skim milk (alittle just to make it so you can blend it)

I love this smoothie because it not only has fruit in it, but it has the egg whites, which are pasteurized and the perfect protein. Therefore, it satisfies you so your not hungry an hour later. I often give them to my kids for breakfast and it holds them over until lunch.

Also, if you like other fruit (ie blueberries, raspberries...etc., use them!) You can put whatever fruit you want in them. These are just the one's my kids prefer.

Let me know what you think? And if you have any low fat, yummy recipes to share, Linda and I LOVE new recipes!!

Enjoy.

Rachel

Wednesday - light cardio day!

Yesterday was my first day of the Turbulence Training April AAA workout. OUCH! Need I say more! It was kick A&%#S!! But don't let me scare you away, stay with me let me explain. The great thing about Craig Ballantynes TT is that it can be modified for everyone no matter what level you're at, beginner, intermediate or advanced. Today is my light cardio day. Maybe some interval walking or possibly a Pilate's class.
Craig teaches you that you can loose fat and gain muscle with only 3 short workouts a week.
Remember, exercise and living healthy is accumulative. It's what you do over the course of time that will make the difference in the way you look and feel. Join Rachel and I and our community to learn how to blast fat, get fit and live healthy!
To your health!
Linda*