Today I want to talk to how you you train. The whole “something is better than nothing” excuse to not change it up, were gonna throw that out the window right now! Its not only important that you train but how you train can have a great impact on your progress and time management. Most of us don’t have an hour and a half to two hours to spend. Most of us aren’t bodybuilders that go to the gym everyday, or do multiple sessions a day.

The problem with the way we exercise is it originated from bodybuilding, 3 sets of 10, working one body part at a time, body splits (working one region of the body on a certain day). We aren’t bodybuilders so why train like that? So let me show you the most effective way to workout………

Circuit Training!!! What is that? First, let me show you what its not.

45 minutes of cardio

3 sets of 20 squats w/ 2min rest in between each set

3 sets of 20 lunges w/ 2 min rest between each set

So far you’ve been exercising for about an hour and you’ve only done cardio and legs. You still have the rest of your body to work. You may say “I’ll do the rest on a different day”. What if life happens and for some reason you can’t get to the gym anymore that week or don’t have time at home to exercise? Although time should be made, even I have things that come up from time to time. I would feel so incomplete if I only worked my legs or arms. The fact is, you use your whole body every day! Why not train your whole body when you workout? But how can you do this without exercising ALL DAY?! Watch this……

5 min cardio warm up, then

1 set of 20 squats

1 set of 20 reverse crunches

1 set of 20 push ups

1 set of 20 pull ups

1 set of 10 burpees

No rest in between each exercise.

After you’ve completed 1 set of each exercise take a 2 minute rest, then repeat the the exercises starting with the squats. Repeat 3 times

For those of you that are more advanced, you can replace reps with time.

1 min squats (as many as you can do)

1 min reverse crunch (as many as you can do)

1 min push ups (as many as you can do)

1 min pull ups (as many as you can do)

1 min burpees (as many as you can do)

2 min rest

There you have it! Your whole body has been included in the regimen.

Question: Where do you think your heart rate will be after 1 round of this?

Answer: Through the roof!

So is it safe to assume that you’re getting a cardio benefit as well? Yes, and thats my point! You don’t need to be on a piece of cardio equipment to get cardio. You don’t need to be doing a predominately cardio exercises to get cardio. Cardio is nothing more than an elevated heart rate. You don’t have to have it in your head that “its cardio time”. The same can be said for the rest of the body. There is no leg day, arm day, chest day, back day………At least not if you’re a Fitness Freak! We do total body workouts but take the least amount of time doing them. Why? Because we have jobs, children, school, hobbies, lives!

Have you figured out what circuit training is yet? One exercise after the other with no rest in between.

Let this be your guide to creating your plan of attack. The ATTACK! I love you and want to see you succeed, but ultimately………..

~ its about what YOU see in the mirror~





Love is the theme this week. I wanted to talk about the most important love…..self love and how exercise can improve that.

Self-esteem is a critical component of any program aimed at self-improvement. A close relationship has been documented between low self-esteem and such problems as violence, alcoholism, drug abuse, eating disorders, school dropouts, teenage pregnancy, suicide, and low academic achievement.

Exercise has numerous health and fitness benefits. Regular sessions can lower your risk of disease and improve your quality of life. Daily activities become easier to perform because you are stronger and have more endurance. Your body weight is positively affected as well as your percentage of body fat. However, your mental health can also be impacted by exercise. People that exercise often have higher levels of self-esteem and body image than their less active counterparts, according to Athletic Insight, the Online Journal of Sport Psychology.

In my experience, it’s in the working hard and achievement of goals that increases self worth. Think about it, exercising and being disciplined about improving your life makes you focus on no one but you. Therefore, the value increases based on the emphasis you put on that improvement. This is the reason I focus on progress and continually challenging yourself. Once your routine becomes repetitive, your reaching new milestones decrease. Whatever you truely LOVE, you will protect. Whatever you truely CARE about,you will show it. Whatever you truely find important, you will MAKE TIME for…………….


~its about what YOU see in the mirror~

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Today I’d like to talk to you about a food item that needs to be cut completely from the diet if you desire a healthier existence and flatter stomach. Wheat! When I say wheat I’m not only referring to brown bread as opposed to white bread. I’m referring to the ingredient “wheat”. I’m not sure if you realize bu the only difference between white and wheat bread is bleach. The fact of the matter is “wheat” should be cut from the diet no matter what form it’s in. bread-baked-from-wheat-flour     How does wheat make your belly fat increase. Here’s an excerpt taken from Dr. William Davis’s article on wheat…….. High glucose and high insulin–This effect is not unique to wheat, but shared with other high-glycemic index foods (yes: whole wheat has a very high-glycemic index) like cornstarch and rice starch (yes, the stuff used to make gluten-free foods). The high-glycemic index means high blood glucose triggers high blood insulin. This occurs in 90- to 120-minute cycles. The high insulin that inevitably accompanies high blood sugar, over time and occurring repeatedly, induces insulin resistance in the tissues of the body. Insulin resistance causes fat accumulation, specifically in abdominal visceral fat, as well as diabetes and pre-diabetes. The more visceral fat you accumulate, the worse insulin resistance becomes; thus the vicious cycle ensues. For this reason it was left out of the Fitness Freak Meal Plan. If you didn’t understand that I’ll break it down.

  • Wheat spikes your blood sugar just like candy.
  • Wheat can lead to diabetes.
  • Wheat makes you gain fat predominately in the midsection.

Here’s a list of aliases that wheat goes under to seem more appealing:

  • Binder or binding
  • Cereal
  • Cereal binders
  • Cereal protein
  • Edible starch
  • Farina
  • Filler
  • Flour
  • Food starch
  • Fu
  • Gum base
  • Hydrolysed wheat protein
  • Kamut
  • Manna
  • Modified food starch
  • Modified starch
  • Rusk
  • Semolina
  • Special edible starch
  • Spelt
  • Starch
  • Thickener or thickening
  • Tritical

Foods that contain wheat include but are not limited to:

  • Pasta,
  • Couscous,
  • Bread,
  • Flour
  • Tortillas,
  • Cookies,
  • Cakes,
  • Muffins,
  • Pastries,
  • Cereal,
  • Crackers,
  • Beer
  • Oats,
  • Gravy,
  • Dressings,
  • Sauces

This not about looks, its about living a healthier lifestyle. Belly fat has been linked to heart disease and diabetes. So don’t think I or anyone just wants yo to join the six pack gang. It is my desire to keep you out of the hospital and off medication. The look is a side effect of being healthy.For more healthy eating tips, check out my new new book Fitness Freak Meal Plan available on Amazon.

Book Cover

~its about what YOU see in the mirror~ 

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Have you ever seen someone who exercised often, and it seems like they have a over the top upbeat personality? With that “Go team go!!!” attitude? As it turns out research has concluded that exercise can improve mood. One surprising thing that’s been discovered is it doesn’t matter what type or intensity. Now, I’m strictly talking about attitude so don’t think you’re off the hook, I still want the pedal to the metal!!! Anyway, they looked at running, swimming, weight lifting, even yoga, and all participants in those various activities reported improvements in overall mood.



Neurotransmitters by the names of serotonin and dopamine are more commonly known as endorphins. These are the chemicals responsible for the “runner’s high,” or euphoria after prolonged exercise. These chemicals promote a feeling of well being and reduce pain by activating your brain’s opiate centres. According to a study published in “Archives of Internal Medicine,” people with major depressive disorder who were put on a strict exercise regimen saw the same improvement in their symptoms as those taking an antidepressant. Let’s look at the processes that occur……..

Immune Chemicals


An abnormally heightened immune system may aggravate depression. When the immune system is stimulated, the cells release chemicals called inflammatory cytokines. While small amounts of these chemicals are healthy, a study published in the February 2005 issue of “Progress in Neuro-Psychopharmacology and Biological Psychiatry,” suggests that when they remain at too high of a level for too long, they may depress your mood in the same manner that sickness does, when your cytokines are normally at their highest levels. Exercise may reduce these chemicals, resulting in a mood boost.

Increased Body Temperature


Exercise raises the body’s internal temperature, which can relax you and may improve your sense of well being. You do not have to engage in strenuous activity to reap these results. Light to moderate exercise will also improve your blood circulation and warm your body. If you are feeling cold and down, try taking a walk around the block or riding a bicycle to warm up. The result may be a better physical and emotional state of being.

Mental State

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In addition to its physical effects, exercise also improves your mood by improving your mental state. Regular exercise contributes to overall health and can help you lose weight. These benefits can make you feel better about your body, which may boost your overall mood. Exercising also gives you a break from your work and allows you to set goals that you can achieve, which improves your state of mind

They also looked at the minimum time it took to feel these benefits, and concluded that as little as 10 minutes of activity was enough. So reduce some stress, save a marriage, handle situations more positively, smile more……exercise.

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