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~

 

 

 

ILoveMyself

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…………….

LOVE YOURSELF BY CARING FOR AND MAKING TIME FOR YOURSELF

~its about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[twitter_follow]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

www.livestrong.com

www.more-selfesteem.com/selfesteemexercise

big-bellied-man

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~ 

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

 

Greetings!

Wow, We are currently in Season II of The Tyra Hill Show and I am EXCITED!! I missed you all & I couldn’t wait to return to work. I want to personally THANK ALL of our Fans for your support & loyalty. You have no idea how much my Team and I appreciate EVERY ONE OF YOU! This Season on The Tyra Hill Show is going to be ICONIC with a variety of HOT Topics, The Latest In Entertainment & World News, & expect  More Celebrity Interviews. I’m extremely excited to announce that we will be in Las Vegas for the 30th Annual Gospel Music Stellar Awards…Can you say GEEKED!! LOL…Then of course Our Fitness Trainer W. Thomas will still bring us the BEST Health Blogs, Fitness Videos, & Health Tips. Let’s CONGRATULATE him because he is now a published Author of Fitness Freak Meal Plan!! Yaaayy….Be sure to purchase your copy today on amazon.com and kindle. Of course my AWESOME Co Host Derrick Marcano is still my partner in crime and he is still giving us a Males Perspective… there is never a dull moment with him. Yes, Polo Don is still talking Sports and giving us the latest news in sports . Last but not least, I am still writing for magazines & I’m excited to pick up where I left off on my LIFE Blogs!!  My recent project was for “Our Sexuality” online Magazine entitled “My Body Is My Temple” be sure to check this awesome Magazine out. This year will be different because I feel different & I’m different BUT I promise to give you the Raw, Real, & Uncut Tyra Hill this season. Expect to be apart of my journey as I continue to evolve, learn life lessons, & travel this journey called life.  Looking forward to chopping it up with you all this season & I need to hear from you. If there’s a topic that you would like to discuss please forward the information to thetyrahillshow@gmail.com. We respect everyone’s privacy and we will not disclose personal information. Be sure to TUNE IN Every Sunday 5 pm EST on wpbnetworks.com & Thursday 7 pm EST and Saturdays 2 pm EST on PraiseAustin.com #LetsTalkAboutIt

Love.

Your Leading Lady Tyra Hill

[twitter style=”vertical” float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

[twitter_follow username=”@tyrahillshow” language=”en”]

 

 

 

 

 

 

ronald exercising

 

I read the best quote I’ve seen so far when it comes to a healthy lifestyle. YOU CAN’T OUT EXERCISE A BAD DIET! For instance, if you walk on the treadmill for 30 min, you’ll burn roughly 300 calories. If you eat a Burger King meal (Whopper with cheese, small fry, and med coke) over 30 min……and you know it doesn’t take that long), you would be consuming 1290 calories. You starting to get the picture? Paying attention to what you eat, AND how many calories you consume is important. I had a friend that had the philosophy that if he exercised he could eat what he wanted. A month later he gave up exercising because it wasn’t working…..funny how that works, and what he gave up isn’t it? Once you know how many calories are in the foods you eat, it will be a lot more simple to pick what you want and how much you want to consume. The other solution is to consume healthy foods and abstain from the ones that will spike your blood sugar and sodium levels. Eat natural growing, unprocessed foods. Stop eating science experiments with ingredients you can’t pronounce and can’t find on your own. Consequently you will consume less calorie, improve your health, and lose weight in the process if you’re overweight.

Let me lay this fact on you….. The human being is the only creature on this earth that will eat him/herself to poor health. Most other creatures eat for survival. We’ve turned eating into a source of entertainment. Everything we do now is centered around food. Weddings, funerals, open houses, birthdays, holidays, long time-no see “lets go get something to eat!!!” You ever said “hey its been ages since I’ve seen you! Let’s go for a walk and catch up!” Maybe we should do that…..ijs

Here’s a different point of view. Do you get exited to go to the gas station. “Man were gonna get Shell today! Maybe we’ll get some BP next week! Oh, Oh, how about some Exxon! No, we put gas in the tank and go. We should treat food the same. Stop playing with your it as if you own you own cooking channel. If food is supposed to be for energy, why can’t we just put gas in the tank and go?

I want you to make a conscious effort to change the way you view, prepare and eat food….NOW! I know you can do this. All you have to do is try it one meal at a time.

For all you need to know about nutrition, check out my new book “Fitness Freak Meal Plan” available on Amazon.com. A paperback version also a Kindle version is available for download. I f you don’t have a Kindle, download the Kindle app via your app market. If you want to know what to eat, when to eat, how much to eat, and why you should eat it, its all in here. All the work has been done for you, just follow along.

Fitness Freak Meal Plan available @ Amazon.com

Book Cover

~it’s about what YOU see in the mirror~

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]

 

thanksgiving-food

I was thinking about the pitfalls of sticking to a healthy lifestyle during the holidays. Food is the number one culprit to stalling your progress. This prompted me to come up with a list of rules for holiday eating…….

 

IT’S CALLED A HOLI”DAY” NOT A HOLI”MONTH”!

1. Know how much food you need for all that will be attending dinner.
Don’t prepare too much food.

2. If you aren’t cooking you shouldn’t be “tasting” any components of the dinner before hand……..That’s the cook’s job.

3. There is no snacking before, or after on ANYTHING you have for that meal. This means no sampling slices of pie days before the dinner. No sampling the rice & gravy while waiting for the turkey to be done.

4. Drink 8 oz of plain water before you eat your first bite.

5. You can eat whatever you want for that ONE holiday meal.

6. Your meal is finished when 30 minutes has passed and you haven’t anything else.

7. No left overs!!! Give them away or throw them away. I you feel that its a waste of money to throw away food then make sure you reread number 1 above.

8. When you visit family or friends and you’ve already eaten, JUST SAY NO. They will try every tactic possible to get you to eat again. They will tell you “You look good, you can eat more!”, “It won’t hurt, its only for one day!”, “Here, take some with you to go then.”

RESIST! RESIST! RESIST! You can do this.

9. Exercise ASAP!!!

I hope this helps you. I pray for strength in your life. I pray that food becomes less important, and fellowshipping with family and friends become more important.

#1975fitnessfreak

 

[twitter style=”vertical” float=”left”]

[twitter_follow language=”en”]

[tweetmeme]

[digg float=”left”]

[fblike style=”standard” showfaces=”false” width=”450″ verb=”like” font=”arial”]

[fbshare type=”button”]

[linkedin_share style=”none”]

[google_plusone size=”standard”]