Week 2 & 3- Work Outs

16 Week Cardio Schedule

We’re taking a page straight out of the Cindy Lane Ross 16 Week Plan and sharing with you an ultimate cardio routine to try. To purchase the complete plan, be sure to click here. 

Reinvent Yourself For 2015

Reinvent Yourself For 2015!

It's that time of year again. The time of year that we imagine the arrival of a new year will magically provide the catalyst, motivation and persistence we need to reinvent ourselves.

Traditionally, New Year’s Day is styled as the ideal time to kick start a new phase in your life and the time when you must make your all important new year’s resolution. Unfortunately, the beginning of the year is also one of the worst times to make a major change in your habits because it’s often relatively stressful time, right in the middle of the party and vacation season.

Don’t set yourself up for failure in 2015 by vowing to make huge changes that will be hard to keep. Follow these easy steps for success in making a new year’s resolution you can stick to for good.

1. Pick one!

You can't change your whole life and lifestyle at the same time it won’t work. Pick one area of your life to change and start there. Make it something concrete so you know exactly what change you’re planning to make. If you’re successful with the first change you can go ahead and make another change after a month or so. By making small changes one after the other, you still have the chance to be a whole new you at the end of 2015 and it’s a much more realistic way of doing it.

2. Plan ahead

To ensure success you need to research the change you’re making and plan ahead so you have the resources available when you need them. Here are a few things you should do to prepare and get all the systems in place ready to make your change. Plan for success – Get everything ready so things will run smoothly. If you’re taking up running make sure you have the trainers, clothes, hat, glasses, ipod loaded with energetic sounds at the ready. Then there can be no excuses.

3. Anticipate problems

There will be problems that's life so make a list of what they’ll be. If you think about it, you’ll be able to anticipate problems at certain times of the day, with specific people or in special situations. Once you've identified the times that will probably be hard you work out ways to cope with them when it happens.

4. Pick a start date

You don’t have to make these changes on New Year’s Day. If you truly want to make changes then pick a day when you know you’ll be well-rested, enthusiastic and surrounded by positive people.

5. Go for it

Do everything 100%. Make a commitment and write it down on a card. You just need one short phrase you can carry in your wallet. Or keep it in your car, by your bed and on your bathroom mirror too for an extra dose of positive encouragement.

Your commitment card will say something like:

·         I enjoy a clean, smoke-free life.

·         I stay calm and in control even under times of stress.

·         I’m committed to learning how to run my own business.

·         I meditate daily.

6. Failure Happens

If you do fail and sneak a cigarette, miss a walk, or shout at the kids one morning don’t hate yourself for it. Make a note of the triggers that caused this set back and vow to learn a lesson from them.

If you know that alcohol makes you crave cigarettes and oversleep the next day cut back on it. If you know the morning rush before school makes you shout then get up earlier or prepare things the night before to make it easier on you. Perseverance is the key to success. Try again, keep trying and you will succeed.

7. Reward Yourself

Small rewards are great encouragement to keep you going during the hardest first days. After that you can probably reward yourself once a week with a magazine, a trip to the movies or whatever you like. Later you can change the rewards to monthly and then at the end of the year you can pick an anniversary reward. Something that you’ll look forward to. You deserve it and you’ll have earned it.

6 Fat-Burning Foods for Winter

As Promised by The Fat To Fit Radio Show...

6 Fat-Burning Foods for Winter

Dark Chocolate

Your favorite indulgence actually includes two ingredients that are known to boost metabolism: caffeine and the antioxidant catechin. Just make sure you stick to a small square a day so the sugar and calories don’t outweigh dark chocolate’s fat-burning potential.

Sweet Potatoes

Sweet potatoes may just be your cold-weather fat-burning secret. Sweet potatoes are a great source of fiber, which helps keep you feeling full while burning calories by putting your digestive system to work. And they also contain a hormone that helps regulate your blood sugar. Stick with a simply seasoned boiled or steamed sweet potatoes-not a sugary dessert-if you are eating for weight loss.

Cinnamon

This is the time of year when cinnamon is often the star, and that’s a good thing: the warming Fall spice has been shown to slow digestion and regulate blood sugar to boost your metabolism.

Pears

You can find various types of pears throughout the Fall and Winter, and there’s a reason to stock up: pears, like apple, contain high levels of pectin, which binds to water and limits the amount of fat your body absorbs.

Turkey

Rest assured, your post-Thanksgiving leftover turkey habit is helping you burn fat. Lean protein, like turkey, keeps you full and takes energy to digest-both of which mean increased metabolism. Go for skinless breast meat to keep the calories down.

Grapefruit

This citrus is prime for picking in Autumn and Winter, so stock up. Grapefruit is an excellent source of soluble fiber, which can help you stay fuller, longer, while eating less. Try tossing grapefruit segments in a hearty salad for lunch (along with grapefruit vinaigrette). 

Top 10 Reasons You May Not Be Losing Weight or Gaining Muscle

As Promised by The Fat To Fit Radio Show...

Top 10 Reasons 

You May Not Be Losing Weight or Gaining Muscle

1.You're avoiding weight training.

2. You're a gym addict.

3. You're afraid of compound moves. 

4. You cheat your reps.

5. You're eating like a bird.

6. You're doing too much cardio.

7. You're afraid of compound moves. 

8. You're a headcase (negative stressed all the time).

9. You've got no structure.

10.You're impatient. 

10 Fit Tips for the Holidays

As promised by the Fat To Fit Radio Show...

10 Fit Tips for the Holidays

Do you think you're too busy to workout this holiday season? With all of the hustle and bustle who really has time to stop, lift weights or run a mile? A common misconception many of us have is that if you can't dedicate a specific amount of time to your fitness routine, it isn't worth it. Bah-Humbug... it's not true. Scroll down and check out our list of fit tips to keep in shape throughout the holidays and beyond.

1. Plan Ahead: Jot down in your planner or a calendar the actual times you are going to workout, and consider it a non-negotiable "scheduled" appointment. If you consider your workout part of your daily schedule, not just something you will "fit in" if you have time, then you're more likely to stick to it.

2. Break It Up: It's great to get at least 30 minutes a day of exercise, but people often think it needs to be done all at once. It's perfectly acceptable to break up your workouts into 10-minute spurts. If you are at work, go out for a brisk walk between meetings. Take a break from answering emails and stretch for 10 minutes in your office. Any sort of physical activity counts as exercise, and little bits

3. Pack Snacks: Everyone gets hungry during the day, so plan ahead and avoid making trips to the vending machine or coffee shop for that super creamy hot chocolate. Instead, take the time to pack healthy snacks in single serving bags to take with you, wherever you go. Make sure your snacks have a good combination of fiber and healthy fats to feel satisfied. A good example would be an apple with two tablespoons of almonds, baby carrots and hummus, or a slice of whole wheat bread topped with lean protein and avocado. These choices are much healthier than any vending machine snack, they'll leave you feeling far more satisfied throughout the day, and you'll be less likely to "crash and burn."

4. Circuit Train: When you make it to the gym (for your scheduled workout~see tip #1), make every minute count. Have a personal trainer or friend help you create an intense circuit training routine that will keep you moving the entire time, instead of standing around between sets. Circuit training consists of several exercises that can be done right after another. Not only will you get a great total body workout, but all the moving around will get your heart rate up and you'll end up getting a great cardio workout as well.

5. Multi-Muscle Exercises: Along the same lines as circuit training, multi-muscle exercises are a great way to cut your workout time in half. It's easy: simply perform two exercises at once instead of one at a time. An example would be a forward lunge coupled with a bicep curl; or do a squat with an overhead press. By combining two moves into one you're giving yourself an intense workout in a shorter amount of time.

6. Workout on Your Lunch Break: Most of us can eat our lunch in about 10-20 minutes, leaving you with about 40-50 minutes of spare time for a nice lunchtime trip to the gym or brisk walk. Having active breaks during the day will help boost your metabolism, clear your mind and relieve stress, all making you more productive during the day.

7. Take the Stairs: All the little things we do throughout the day really do add up, each step at a time: so take the stairs! You'll burn those extra calories, just getting to your destination each day.

8. Intensify Your Daily Duties: Your daily duties, such as house cleaning, gardening or shoveling snow can really add to your daily calorie burn! Mow the lawn (without the ride-on mower), or water the flowers yourself without using a sprinkler. Doing laundry can count as exercise, too. Try to think of ways to make your housework a little more intense. Instead of bending over to throw a load of laundry in, perform a squat on your way down and up. While you are waiting for the water to boil for dinner, perform a couple sets of push-ups and lunges. These simple changes will help to improve your health and, by strengthening your core muscles, will make everyday movements seem that much easier.

9. Walk/Ride to Work: There are several health benefits connected to walking, everything from heart health and strong bones to increased circulation and flexibility. You'll save money on gas, do your part in helping the environment, and find your commute is probably shorter by avoiding traffic. If you live too far from your destination and must drive, simply park as far away from the building as possible and walk. It's amazing how a fast walk across the parking lot can get your heart pumping.

10. Keep a Food Journal: It's no secret that nutrition is one of the key ingredients to a super workout; try keeping a food journal and write down everything you consume during the day to gain insight into how much you're eating and what you're eating habits are. By identifying key factors and trigger points in your diet, you will get to know your body better and be more prepared for when a craving hits and how to deal with it.

These tips are easy enough to make your holidays happy, healthy and bright!

Differences Between Type 1 and Type 2 Diabetes

As promised by the Fat To Fit Radio Show...

Differences Between Type 1 and Type 2 Diabetes

People with diabetes type 1 have a total lack of insulin and people with diabetes type 2 have too little insulin or cannot use insulin effectively.

Type 1 diabetes (formerly called juvenile-onset or insulin-dependent diabetes), accounts for 5 to 10 out of 100 people who have diabetes. In type 1 diabetes, the body's immune system destroys the cells that release insulin, eventually eliminating insulin production from the body. Without insulin, cells cannot absorb sugar (glucose), which they need to produce energy.

Type 2 diabetes (formerly called adult-onset or non–insulin-dependent diabetes) can develop at any age. It most commonly becomes apparent during adulthood. But type 2 diabetes in children is rising. Type 2 diabetes accounts for the vast majority of people who have diabetes—90 to 95 out of 100 people. In type 2 diabetes, the body isn't able to use insulin the right way. This is called insulin resistance. As type 2 diabetes gets worse, the pancreas may make less and less insulin. This is called insulin deficiency.

How are these diseases different?

Type 1

Diabetes symptoms usually start in childhood or young adulthood. People often seek medical help, because they are seriously ill from sudden symptoms of high blood sugar. Episodes of low blood sugar level (hypoglycemia) are common. It cannot be prevented.

Type 2

The person may not have symptoms before diagnosis. Usually the disease is discovered in adulthood, but an increasing number of children are being diagnosed with the disease. There are no episodes of low blood sugar level, unless the person is taking insulin or certain diabetes medicines. It can be prevented or delayed with a healthy lifestyle, including maintaining a healthy weight, eating sensibly, and exercising regularly.

  

How are these diseases alike?

Both types of diabetes greatly increase a person's risk for a range of serious complications. Although monitoring and managing the disease can prevent complications, diabetes remains the leading cause of blindness and kidney failure. It also continues to be a critical risk factor for heart disease, stroke, and foot or leg amputations.

WebMD, "Diabetes: Differences Between Type 1 and 2 - Topic Overview." Healthwise, Web. 1995-2014.

Practical Stocking Stuffers For Fitness Fans

As promised by the Fat To Fit Radio Show...

Practical Stocking Stuffers For Fitness Fans

Lululemon Sweat Happens Liner Bags

Don't cross-contaminate your sweaty gym clothes with everything else in your purse. Keep your stuff stink- and sweat-free with these Lululemon Sweat Happens Liner Bags($42).

Nike Storm-Fit Gloves

When running, ice-block hands are no fun, so keep her fingers happy with a pair of sweat-wicking Nike Storm-Fit Gloves ($35).

Petzl Tikkina Headlamp

Since the days are short this time of year, make sure she's safe when she heads out after dark. This Petzl Tikkina Headlamp ($20) will come in handy when she heads outdoors.

Brooks Nightlife Arm and Leg Bands

See and be seen with these bold Brooks Nightlife Arm and Leg Bands ($15) that will help her stand out in the evening, especially if she tends to work out in head-to-toe black.

Under Armour Hair Ties

No one likes hair in their face while working out, but those hair ties are never around when you need them! This pack of Under Armour hair ties ($10) ensures she'll always have one in her bag; she'll be especially inspired by the motivating message on each.

Under Armour Hair Ties

No one likes hair in their face while working out, but those hair ties are never around when you need them! This pack of Under Armour hair ties ($10) ensures she'll always have one in her bag; she'll be especially inspired by the motivating message on each.

Footgloss

Whether she's strapping on her running shoes or rocking her highest heels, she'll appreciate finding this all-natural, petroleum-free Footgloss blister blocker ($12) in her stocking.

Nuun Active Hydration Tablets

The serious athlete in your life will love getting a tube of these Nuun Active Hydration Tablets ($7). Great for long training runs or post-workout recovery, all she needs to do is drop an electrolyte-rich tab in her water bottle, and presto — she's ready for fast rehydration.

SmartWool Running Socks

A runner can never have too many socks. Add to her well-worn collection with a pair of these SmartWool running socks ($14), which are made of moisture wicking and odor resistant wool.

Word Lock

Help the gym rat in your life deter locker theft with this Wordlock ($8, originally $10) gym lock.

Old Navy Flip Flops

Shield her from gym germs with a pair of flip-flops for the locker room. The Old Navy Classic Flip-Flops ($3, originally $4) are inexpensive and come in several colors so you can keep her well stocked.

Prana Yoga Strap

Yogis of any level can appreciate a yoga strap. From helping newbies master basic poses to encouraging anyone to achieve deeper bends and stretches, yoga straps like this one from Prana ($15) are a simple but useful prop for any home yoga practice.

Roux Maison Sport Detergent

Fitness gear can be expensive, so help her protect her investment. Roux Maison Sport Laundry Detergent ($17) will keep the technical material on her workout duds performing at its peak.

Yes to Cucumbers Face Wipes

If your friend is a gym rat, she can never have enough face wipes for her bag. We loveYes to Cucumbers Face Cleanser Towelettes ($6) because they cleanse and moisturize with natural ingredients. The cucumber leaves our faces feeling cool and refreshed — perfect for after-cardio clean up.

Healthy Substitutions

As promised by the Fat To Fit Radio Show...

Healthy Substitutions

  

Higher Fat Foods	Lower Fat Alternatives
Fruit canned in heavy syrup	Fruit canned in its own juices, water, or fresh fruit
Ground beef	Extra lean or lean ground beef, chicken, or turkey breast (make sure no poultry skin has been added to the product)
Lettuce, iceberg	Arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach, or watercress
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie , reduced fat mayonnaise
Meat as the main ingredient	Three times as many vegetables as meat on pizzas or casseroles, soups, and stews
Milk, evaporated	Evaporated skim milk
Milk, whole	Reduced-fat or fat-free milk
Oil-based marinades	Wine, balsamic vinegar, fruit juice or fat-free broth
Pasta, enriched (white)	Whole-wheat pasta
Rice, white	Brown rice, wild rice, bulgur or pearl barley
Salad dressing	Fat-free or reduced-calorie dressing or flavored vinegars
Seasoning salt, such as garlic salt, celery salt or onion salt	Herb-only seasonings, such as garlic powder, celery seed, or onion flakes, or use finely chooped herbs, or garlic, celery or onions
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes, tofu for thickening agents
Soups, sauces, dressings, crackers, or canned meat, fish, or vegetables	Low-sodium or reduced-sodium versions
Sour cream, full fat	Fat-free or low-fat sour cream, plain fat-free or low-fat yogurt
Soy sauce	Sweet-and-sour sauce, hot mustard sauce or low-sodium soy sauce
Sugar	In most baked good you can reduce the amount of sugar by one-half; intensify sweetness by adding vanilla, nutmeg, or cinnamon
Syrup	Pureed fruit, such as applesauce, or low-calorie, sugar-free, syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes or herb blends

Eight Tips for Running with Diabetes

As promised by the Fat To Fit Radio Show...

Tips for Running with Diabetes

"Walk like you have three men behind you." -Oscar de la Renta

1. Check with your Doctor first. People with diabetes should always check with their healthcare providers before deciding to become more physically active beyond walking. Good health is primary and you want to make sure that you are not at risk for cardiovascular, orthopedic, or other problems.


2. Walk First Then Run. Start by walking and build into running. Walk purposely for about a half an hour then combine walking and jogging, and steadily increase the jogging.


3. Footwear is important. Buy shoes that fit well and are appropriate for running. Talk with an expert and do your research before buying a good pair of shoes.


4. Dress Accordingly. Always wear a reflective vest if you are walking or running at night. The best way to dress while walking or running is in layers. A good way to help with perspiration is to wear absorbent materials close to the skin and wear an outer layer to help protect you from the wind and other elements.


5. Find a good Support Person/Workout Partner. Join a community running group to meet people with the same interest. Invite a friend, neighbor, or colleague and go for walks or jogs during your lunch break. If running a marathon is something that interests you plan to do it with someone who has the experience and has done it before.

6. Set a Goal. Plan a head and set goals for yourself. No matter how big or small for example a five-kilometer road race for charity.


7. Managing your Diabetes. Stay on top of measuring your blood sugar before and after the activity (and during it, if needed). Pack a head a juice, a sports drink, a piece of fruit, or glucose tablets. Keep up with a training log that records your miles and your glucose readings.


8. Listening to your body's needs. Starting slow, being consistent, and managing your diabetes are the best way to see progress with your health and fitness.