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Cardio for endurance and torching calories!

35 minute program, work up to 2-3 x week:

warm up 3 minutes walk/jog easy

1 min all out sprint
4 min jog
1 min sprint
3 min jog
1 min sprint
2 min jog
1 sprint
1 min jog
1 sprint
2 min jog
1 min sprint
3 min jog
1 min sprint
4 min jog
1 min sprint

5 min cool down easy jog

*Consult your doctor before starting any new fitness program, especially if you have any known heart problems. This is intense interval training.

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PROTEIN PANCAKES!

This is the perfect energy breakfast! Hearty and filling with great protein, good complex carbs, and low fat! Try them the way I do them, quick and easy, or add your own variations like the suggestions I’ve used below! Please let me know what you like in yours! I’m always willing to try new things! 🙂

I like to use 6 egg whites (20g protein/give or take):

1/2c old-fashioned oats
4-6 egg whites

Optional add-ins:
-dash of cinnamon
-splenda/stevia
-blueberries (add after step 1 below)
-slivered or crushed almonds
-agave nectar

1) Use a fork to combine ingredients and shape into pancake on a non stick or greased frying pan.
2) Turn over when edges are golden or when bottom is solid enough to flip. (i just continually check it)

P.s. I usually just do the first two ingredients with blueberries…then drizzle it with agave nectar/honey/100% maple syrup 🙂

ENJOY!

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Exercise for Weight Loss

“Exercise and fitness are an effective part of any weight loss program.

It’s a simple equation – to lose fat, you must burn more calories than you take in from food. The reality is – most of us hate it! Not enough time, too hard, and… so we go back to sitting on the couch. Finding the motivation, time, and right weight loss exercises cause us to stumble. Yet exercise is important for so many areas of our health (mental well-being, metabolism, fat loss, heart condition, and longer life). We don’t spend any money on exercise or fitness, and we don’t invest anything into it. Its not surprising we give up so easily.

Exercise + right eating = weight loss

What Exercises and How Much?

Regular exercise can speed up your metabolism, thus burning more energy – and fat. What is aerobic exercise? For many of us, it conjures up those images of sweaty gyms, wearing a large T-shirt, and watching all those others wearing their tight leotards moving so well to the music. But it does not have to be this way. Aerobic exercise can be any cardiovascular exercise that is sustained for a long period of time. This could be 25 minutes of walking, running, in-line skating, even time on the rowing machine.

There are many different ideas as to “how long is enough?”. Some recommend shorter bursts (20 minutes), while others recommend an hour of cardiovascular activity. The fact is, for many of us – it is very hard to find the time – a lifestyle change is needed.

Start small and work up – aim for some exercise 3 times a week. It doesn’t mean you need to sign up with a gym – and if its hard to get outside, you can look at getting some of your own fitness equipment (such as a rowing machine, or exercise bike).

When is the best time? Despite there being a lot of diet plans, supplements, and pills that assist in weight loss (some will work for you and some won’t). The healthiest way is to include some kind of exercise program into the mix – the benefits are many. Most people find that exercise first thing in the morning works best. It leaves you with a feeling of well-being all day – and also kicks your fat-burning metabolism into gear for the WHOLE DAY. If exercise is done at night, you generally go to sleep soon after (where your metabolism goes way down). Some recommend not eating anything before the morning exercise, while others recommend eating breakfast. Find out what works for you – if you can happily exercise on an empty stomach, then do so. But don’t forget to eat breakfast afterwards!”

Read, copied/pasted, and trainer approved from http://www.freedieting.com/exercise_weight_loss.htm

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What is Eating Clean?

What is Eating Clean?

by eating clean works on December 27, 2007

There is no fitness goal which you can achieve without first cleaning up your diet.  Changing your diet is one of the biggest challenges when faced with improving ones health.  A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult.  The good news is, it isn’t impossible and once you make it a habit to eat clean, it becomes a part of your life.

In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: “if man made it, don’t eat it.”

A person that eats clean generally practices the following:

  • Eliminates refined sugar
  • Cooks healthy meals
  • Packs healthy meals
  • Makes healthy choices when dining out
  • Drinks a lot of water
  • Eats 5-6 small meals per day
  • Eliminates alcoholic beverages (or significantly limits it)
  • Always eats breakfast

Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.

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Road to NPC Ironman, Oct. 3, 2009!

Less than 11 weeks out, and I’m on track! 2nd measurements today and I’ve lost 1% Body Fat while maintaining all my Lean Body Mass in 2 weeks! Now if I can keep my LBM and stay on track with my fat loss, I’ll ROCK THIS STAGE come October! Train with me! http://www.ifitpesonaltraining.com. Follow my progress on twitter and facebook. Twitter: iFitPT, Facebook: Become a fan of “iFit: Independent Fitness”!

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Road to IRONMAN

I’m blogging with progress pics and measurements on bodyspace.com from now until my October 3rd NPC Ironman Figure competition debut! Since it’s my first, I’m lost in some areas and I’ll be seeking advice from IFBB pro Tanji Johnson, and pro competitor Adrianna Medina, owner of Fuerte Fitness. If you have any advice or resources for me I’d love to hear from you! Otherwise, wish me luck!!! Bring on the PAIN!!! :)…and God bless!

http://bodyspace.bodybuilding.com/Rachelizabethm/

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Is Diet Coke Bad for You???

A study done by the Framington Heart Center (the Mecca of cardiac research), which was conducted 16 months ago, compared diet coke, coke, and alcohol. The study showed that the patients that consumed diet coke had the largest increase in insulin resistance, blood pressure, and weight gain.

The specific ingredient in the diet soft drinks responsible for changes has not been proven yet (but is presumed to be aspartame).

Reliable info from a friend. Just for your consideration. Drink everything and eat everything responsibly and with discernment 🙂

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