Sunday, January 26, 2014

Working out while traveling!

If you anything like me, then you love to travel! Traveling for many usually means putting 
that workout and diet on hold. 
There is no reason what-so-ever to do so! With all the great technology
we have now a days there is no reason...
Except laziness!

There are literally hundred of apps on your phone, computer or tablet
to help track you foods and workouts! Oddly enough
you can even check your heart rate
with an app, if you are just unsure of how to do so
(but I promise its so easy without)!

So lets talk workouts on the go! If you are one of those
people who cannot get motivated unless you have your
trainer or a gym then what better place to turn to
than Wello!! Wello is great for one on one sessions
as well as any group class you could want! 
We literally have so many classes, and
at all hours of the day(every time zone)!
With great prices, its hard to say no!
So check this out if this the type of workout you need!

Now for those of you who who are looking for a
quick, but don't have internet access. Then what you need
is a couple Tabata sessions! These can be done anywhere, and with no more room 
than a yoga mat takes up!

Tabata is fast paced, gets that heart rate up and only
takes 4 minutes to complete one set!! It is 20 seconds at 
your 100% level and 10 seconds rest. You repeat it 8 times for a total
of 4 minutes. Now if you are confused already, don't worry I do teach a Tabata class every Tuesday and Thursday at 7am EST.  Click here to check it out ---> Tabata

Tabata 12 minute workout ANYWHERE

Burpee 8x 20 seconds active 10 seconds rest

 2 minute rest with water!!!

Jumping Lunges 8x 20 seconds active 10 seconds rest

2 minutes rest, again with water!!

Seal Jacks 8x 20 seconds active 10 seconds rest

Rest!!! You just did 12 minutes of High Intensity heart racing workouts!
Not to mention, worked your whole body! It may look easy--but I challenge you to do
one tabata and not feel like those 10 seconds 
past by too fast!!

Let me know how you do if this was your first Tabata!! Make sure
you take in plenty of water before and after as well!!

Happy Sunday Everyone!!! Start your week out right :)

Tuesday, January 7, 2014

5 Easy Tips for Fat Loss

Keeping up with the New Year theme, I am going to share with you 5 easy every day tips for blasting that extra fat! Now I am not saying that if you do this, you will find yourself dropping body fat like crazy. This is some great advice to help you along your healthy lifestyle change!

1. Eat Breakfast! I cannot express this one enough, that is why its the most important! DO NOT SKIP BREAKFAST! It is truly the most important meal of the day, it kick starts your metabolism for the day! By skipping a healthy breakfast you are depriving your body of what it needs. I suggest eating within 15 minutes of being awake. Now if you can't go right into a meal, a simple banana when you get up will help until you are ready for that protein packed breakfast!

2. Drink Water! Water is very important for your body. You need it to survive-without it we wouldn't last! So why skip out on water every day when it has so many benefits! It helps promote weight loss, increases energy, flushes out toxins, improves bodily function, and prevents muscle cramps! Now of course these are just a few but a very important few. I recommend drinking 8 glasses of water right out of bed to start off on a good note for the day. Carrying around a refillable water bottle will help you to drink throughout the day. Drinking at least 60-80oz a day is a good goal to start, and is a lot easier than you think! Thats only 4 20 oz bottles, many water bottles these days are 24oz or more! CamelBak is one of my favorites, I like the straw part of it! They hold 25 oz in the standard bottle, they have sizes up and down as well! You can get these as most retailers or at

3. Sleep! Your body needs rest! Without that sleep every night your body will become very fatigue and eventually just give up on you. Rest is a huge part of your workout regime, think of it as a very important part of it! Getting at least 6-8 hours a night can improve your mood, energy and help you better in your weight loss journey. Just as we need food we need sleep to keep our body running!

4. Skip the elevator! As easy as skipping the elevator and taking the stairs can meal a world of difference in your every day life. Now, if you work at the top of the Sears Tower this may not be a easy task, ha. But walking up a couple of flights of stairs and skipping the elevator is simple! Even when you are out shopping at the mall, skip the escalators and take the stairs! Each step counts :)

5. Portion Control! A very good one at that! By making sure you are eating the right portions you will be doing your body a good deed! A good rule of thumb for this is 30% protein, 20% starch, and 50% vegetable. WebMd has an awesome site to show you what a portion of food looks like. For example a 3oz serving of fish is about the size of a check book! Check them out - WebMd

Follow these tips everyday and you will notice a difference in not yourself your mood, but your body as well! Your body will thank you for doing so!

Make sure to follow and subscribe to my blog for more tips, exercises and meals for your lifestyle change!!

Questions, comments, advice? Leave a comment and I will make sure to get back to you!

The amount you give will determine the amount you get back. Luke 6:38