Check my fitness designs on Amazon, eBay (search "fitgirl podcast"), Etsy, Teepublic and of course, the best prices and selections at the Motivation Store! Visit fitnessmakeover.com or fitgirlpodcast.com to get to the store.  You'll also find links and updates on the fitgirlusa facebook page (Facebook.com/fitgirlusa) Take the Covid survey! Click Here QuickFitClub Update: A new 4-week jump start series to begin soon! Be sure to get on our email list for first notice!  TRAININGShould you always train to failure? Yes, no, maybe!What is training to failure? It's when you hit total muscular fatigue. That point during exercise when your "neuromuscular system can no longer produce adequate force to overcome workload."  Why do we focus on training to failure? Because it activates the greatest number of motor units! Of course, there is mixed and inconclusive research on this topic and a few precautions to think about!  Always training to failure can lead to over training and overuse injuries. My opinion is that you don't have to go to failure all the time. Use it as a parameter like any other training protocol. How would you use it? You can alternate going to failure in exercises, sets, workouts or cycles. End an exercise regardless of the failure point if technique is about to be. compromised.   MOTIVATIONDo you know here to find the help and support you need to make your goals a reality? Make a list of the people, groups, websites, forums, apps or organizations whose help could be imperative to achieving your goals. Sometimes, a single person can give you an idea or inspiration to take the next step. Share in the comments or on the Facebook Page, what groups, forums, apps have helped you in your fitness goals.  NUTRITIONThere's plenty of reasons why low carb diets don't work for long term weight loss. Sure, in the beginning they work, just like most diets [aka- regimented eating plans].  There are a few little known or often overlooked reasons why low carb diets fail.  First of all you need carbs! Maybe not as many as you think, but you still need them. The amount of carbs you intake, the timing of carbs and the combining of carbs with other foods are three major things you must consider before severely restricting carbs.  Mistake #1: Not knowing your starting point of carbs and therefore going too low!  Simply cutting the average person's carb intake in half could be considered low-carb, but if you are overweight and your goal is fat loss, you most likely need to go a lot lower than 150 grams. BUT: This is where facts get twisted! A review in the American Journal of Clinical Nutrition suggests the 50 to 150 g/day range is too high for losing body fat in overweight, sedentary populations. When The AJCN defines a low-carb diet as less than 50 grams a day that was for sedentary, overweight folks—a population that is likely to have a degree of insulin resistance, inflammation, and a poor metabolism. They are NOT referring to active people who are lifting weights and working out regularly. Being this active, you would benefit from a higher carb intake (compared to the 50 grams), or from toggling/cycling carbs. If you are lean (or looking to lose 5-20 pounds) and active and drop carbs too low, you risk two major affects to your metabolism. 1. Reduced thyroid hormone which reduces the amount of calories burned at rest 2. Higher cortisol levels-When carb intake is very low, cortisol is released and Having elevated cortisol all the time causes inflammation, adrenal fatigue, and eventually metabolic problems.  Mistake #2 Eating too much protein and too little fat. A lower carbohydrate diet is going to need to be higher in protein as well as fat. How much protein do you really need? Is it dangerous to eat as much protein as you want? The answer is yes! Why it could be dangerous to overeat protein1. If you are restricting carbs but eat more protein than the body needs, some of the amino acids in the protein will be turned into glucose. This provides an energy source that may reduce the body’s ability to burn fat, thus slowing or stopping fat loss. 2. When eating high quantities such as 200-250 grams of protein a day,Your body has a hard time eliminating the byproducts of protein metabolism such as ammonia, which is toxic for the body. 3. Studies suggest that people who consume lots of protein, particularly animal protein, had fewer beneficial gut flora which leads to the production of inflammatory compounds and poor gut health. This, in turn, may play a role in:  inflammation, obesity, diabetes, metabolic syndrome and liver health. There are plenty of other reasons why low carb is bad idea, but if you insist on doing it you need to know your starting point! There are plenty of apps to help you calculate and track nutrients. I like, and use, mynetdiary bc they track the time you eat and the protein grams. A lot of programs don't track those two. The biggest eye opener in analyzing any plateau such as lack of weight loss or an increase weight gained is logging your food! Drastic reduction of carbs is going to throw your body into a revolt and stagnate your weight loss, or worse, make you gain fat! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 252: Training to failure-Find support-Why low carb diets fail 

Fit Girl Guide Podcast

Fit 252: Training to failure-Find support-Why low carb diets fail

You're going to need all weekend to listen to this marathon on belly fat reduction-myths and truths and how to get rid of it! This is a long episode! Training-Learn how to use the training methods discussed in the last few podcasts to create your own program! Motivation-The second question to ask yourself when setting goals and making a plan for success!Updates on the new apparel sites and now available on Etsy, Ebay and soon Amazon! PS It seems iTunes doesn't have the Fitness genre anymore? But this is now labeled as Podcast. Not sure what I missed.Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 251 Workout Methods, Belly Fat and Success 

Fit 251 Workout Methods, Belly Fat and Success

Fitness wear at the Pro Shop!Take the covid survey at fitgirlpodcast.com or click here.Apparel at fitgirlpodcast.comEtsy store name: strongandpowerfulTrainingCombining training methods for better results!Do negatives using forced reps with a partner or "cheating" or focus on eccentric part of the exercise. How to use supersets and antagonistic training for faster, more effective workouts.Study showed greater metabolic activity and higher afterburn from supersets than traditional straight set resistance exercise.NutritionFats for fat loss! Eat the right amount of fat for a lean body!Part 1:  OmegasEat foods that contain omega-3 fats such as fish, pasture-raised beef, pork, and organic dairy. Use a variety of sources such as nuts, olive oil, avocado, seeds for Omega-6 fats.Omega-3s support body composition and a better metabolism by improving insulin signaling to the cells.  Plus they offer brain protection and lower inflammation. The omega-6 fat helps healthy tissue, nice skin, hair, and healthy joints.  Supplementation is a good way to get omegas.Part 2: Food combinationsEat fat with protein and plants (vegetables or fruit)and have less carbs. Steady blood sugar levels are key to fat loss, maintaining a good, high metabolism, and good energy levels.MotivationWrite your goals and assess four questions. This is the first of the four:What difficulties stand between you and your goal?Think about the difficulties or obstacles that may have stood ( or now stand) between you your goal. Do you know why you haven't achieved this goal already?  Is something holding you back? Is it your past, your mind, your experiences? What problems do you have to solve, what difficulties do you have to overcome, to achieve your goal?Write them all down. Collaborate with a friend, coach or mentor then create stepping stones to reaching that goal.More questions to help you clarify your goals in the next episode! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself 

Fit 250 Combining Methods, Fats for fatloss, questions for goals.

Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia, links below!NutritionDon’t Make These Fat Loss Mistakes When Going Low-CarbInadequate protein intakeWrong kinds of fats and not enough of the right onesMake use of caffeineTraining Method #3: Circuit High Intensity ExerciseGreater intensity and longer time under tension mean greater motor unit recruitment for a longer period of time. This metabolic stress causes great effects on muscle growth.MotivationCelebrate Every Achievement  and forgive yourself! Turn negative thoughts into supportive ones.  www.fitgirlpodcast.comSubscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself 

Fit 249: High Intensity Training and Metabolism, Low carb fat loss mistakes, Celebrate and forgive yourself

This podcast deals with the 2020 pandemic, personal updates, the status of my other projects and some hints on how to make the covid-19 shut down possibly productive! Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248.5 Pandemic and UpdatesTake the Covid-19 Survey, click here.PeeWee the dog on YouTubeCheck out the new fitgirlpodcast.com site and the renovated FitnessMakeover.com site! 

Fit 248-5 Pandemic and Updates

Work with me! Custom Programs!Training: Linear cycles for strength. Increased strength means an increase in muscle tissue. More muscle boosts the metabolism! An increase metabolism burns more calories all day long, which is the true key to permanent weight loss and sustained muscle tone.Example:Cycle 1-Weeks 1-3: Rep zones: 10-12 reps, 8-10 reps, 6-8 repsCycle 2-Week 4: High Volume Training Week; 12 RM for all exercisesCycle 3-Weeks 5-7 Rep zones: 8-10 reps, 6-8 reps, 4-6 repsCycle 4-Week 8: High Volume Training Week; 12 RM for all exercisesCycle 5-Weeks 9-11 Rep zones: 6-8 reps, 4-6 reps, 2-4 repsCycle 6-Week 12: High Volume Training Week; 12 RM for all exercisesNutrition: Breakfast Benefits Probably the #1 way most people screw up their metabolism and block themselves from burning fat is skipping breakfast. Yet breakfast is such an easy thing to do and reap benefits! Breakfast sparks your metabolism, improves brain function and helps weight control by preventing starvation mode.Breakfast doesn't have to be big. It could be as simple as a hard boiled egg, zone perfect bar, whey protein drink, muffin, fruit, cottage cheese, yogurt, or even toast with butter.Need ideas? Visit these sites (I am not affiliated with these)Fast, trendy, Fancy, healthy breakfast: https://greatist.com/health/healthy-fast-breakfast-recipes#grains Simpler, make ahead and grab on the go recipes: https://www.foodiecrush.com/easy-healthy-breakfast-recipes/ Motivation Priorities and Emotional Obstacles Get Your Priorities Straight! Start by having a plan and making "commitment appointments." Begin each day (or do the previous night) with a plan! Set your goal for the day. Plan ahead, or have a plan, for obstacles. Remind yourself that every change you make brings you one step closer to becoming a strong and confident person.Subscribe and get the full episode on iTunes, Spotify, Stitcher, iHeartMedia or download it below: Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles 

Fit 248 Linear cycles for strength, Breakfast Benefits, Priorities and Emotional Obstacles

You'll always get better results when you enter the gym with a plan! The next few podcasts focus on various methods of training to help you reach your goals and stay motivated.  Workout ApparelTraining: Method #1 Eccentric Exercise Methods. Warmup with the range of motion for the intended exercise. Do not burnout, over fatigue or do high reps! One or two traditional warm-up sets at 50%-70% of what you normally lift for that exercise, along with some light stretches would make a good warmup.As with all programs, the number of sets, reps and exercises will vary based on your goals, exercise history and fitness level. In this episode, you'll learn about three methods of eccentric training. Method 1: Eccentric emphasis.Here you focus on the lowering portion of the exercise. You can use variables such as a longer time of lowering or repetition schemes.  For example, if your regular pace is 3 count up and 3 count down, change it to 3 count up and 6 count down. Or just think of it as regular pace up and super slow down!Method 2:  Supramaximal training.The supramaximal is a controlled lowering of loads above the concentric 1 RM. Similar to the old school "negatives."  You may need some assistance on the concentric portion if you are using weights that are 110% to 120% your one rep max. Again, you can vary the repetition ranges, the weight or the lowering time.Method 3: Two up: One down Start with 40-50% of the weight you would use.  Lift the weight up (concentric) with both limbs and then lower the weight with one limb; repeat the concentric phase and lower with the alternating limb.  You should aim for a one second lift and  lower with three seconds.NutritionFad diets-good or bad? Low carb, Keto, low fat, high fat, controlled portions, Scarsdale, Atkins, the list goes on! Some "fad" diets aren't so bad while others can wreck your metabolism! Balanced eating is always best. In this episode learn more about what fad diets are and how they can be damaging to your goals!MotivationThink lean! Be realistic with your plan and find one that will fit your lifestyle or hire a trainer to help you design the right program for you. Little changes last longer and have a bigger impact.  You need to cut out only 150 calories a day to lose 15 pounds in a year, so start small.Visualize Establish a routine of relaxation and visualization.How do you walk? With your head held high! How do you dress? More boldly!  How do you feel? More confident, energized, and proud of your achievements!  Reinforce the person you want to be!Subscribe and get the full episode on iTunes or download it below:Fit 247 Training Methods, Fad Diets, Visualization 

Fit 247 Training Methods, Fad Diets, Visualization

Updates, true confessions and new projects! Training-the most effective sets and reps for each level of fitness, Nutrition-Three reasons why you need more protein! Motivation-Simple steps to keep you on track!TrainingSets and reps for effects on strength: 1. Novice to Intermediate: loads of 60-70% of 1RM, 8-12 reps, 1-3 sets, slow to moderate contraction speeds, 2-3 min rest between multiple sets, novice train 2-3 days/week while intermediate may train 3-4 days/week2. Advanced: loads of 80-100% of 1RM, 5-6 reps, mixed contraction speeds (slow, moderate, fast), multiple sets in a periodized sequence, 1-2 min rest between multiple sets, train 3-4 days/week3. All-Novice, Intermediate and Advanced do unilateral, bilateral and multi- joint exercise selections, large muscle groups prior to small muscle groups, progressively increase load from 2-10%.Training methods and cycles:For best and continued results, cycle your training methods! A cycle is a period of time utilizing one method of training. Most people don't go to the gym with a plan, yet alone a cycle of training methods. This is exactly why most people never see changes in their body. They are stuck doing the same things, yet expecting different results.Think about the last time you went to the gym. Did you have a plan before you entered or did you just “wing it”? You can't have the intensity needed to see real changes in your body if you don't have a goal of a previous weight or number of reps. Keep a training log!Knowing you did 5 sets of squats at 100lbs for 10 reps last week, will challenge you to do more. How bout 105 for 10 reps? You have to know from where you have come in order to get to where you want to go!I have several clients who are advanced level exercisers, and know how to train hard, who rely on me to create a program that challenges and changes according to their goals. We don't necessarily change the plan every week, but we do meet, review and complete the workout each week. This way I can tell if they are pushing themselves enough, as well as doing the exercises properly. I'd highly recommend this if you are an advanced exerciser. Yes, I do custom programs and check-ins online too, just visit fitnessmakeover.com for details.Five different methods of training. These can be cycled for 3-12 weeks depending on your training status/level. Each method will be explained in greater detail over the next several episodes.Methods:1. Eccentric Exercise Methods.2. Periodization Study: Linear vs. Reverse Linear for Strength (12-week mesocycle)3. Circuit High Intensity Exercise from Italian Research Team4. RP=Rest Pause technique: Weight at a 6RM-rest 20 sec—(2 to 3 reps)—rest 20 sec (1-2 reps)5. Maximize Hypertrophy by combing all hypertrophy theories: Metabolic Stress, Greater Intensity and Time Under TensionNext episode: Method #1 for Strength Development: Use Eccentric Exercise MethodsNutrition Three reasons why you need more protein! There are many reasons why you should eat more protein than you probably do right now. But we're going to focus on just three today!1. Eat Protein at Every Meal to boost metabolism. Eating protein foods can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal. Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.2. Eating protein has also been shown to help you feel more full and prevent you from overeating.  One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.3. Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting.Bottom Line: Eating more protein can boost your metabolism, burn more calories and help you eat less!MotivationSlight change to this podcast- I won't be quite as detailed on this section, because of a new podcast-Strong and Powerful. An overview of the topic will be here and here then details there!An 8 -step plan will keep you on track. You may very well be able to apply the following with the understanding of the principles you learn in this episode Today we'll review #1-2; Next podcast #3-4 etc.1. Define Your Motivation2. Choose an Attainable Goal 3. Design Your Own Plan4. Visualize5. Get Your Priorities Straight6. Uncover Emotional Obstacles7. Celebrate Every Achievement -comment your feelings about this8. Forgive YourselfDetails:1. Define Your Motivation 6-Steps to define your motivation:1. Start by listing all the reasons you can think of for wanting to accomplish a goal. Why do I want this2. Highlight any that include other people.3. Rewrite the list, omitting the highlighted items.4. inspect each one for phrases like "have to" or "must." Such words imply obligation, not desire; Translate each "have to" into a "want to."5. Review your reasons – if they lose their relevance, pare down the list again,6. find two or three of the most compelling motivations.2. Choose an Attainable GoalStart small. Take your end goal and work backwards to small monthly weekly and daily goals.Subscribe and get the full episode on iTunes or download it below:Fit 246 Effective Sets, Protein, Get on Track! 

Fit 246 Effective Sets, Protein, Get on Track!

The Top 3 Best Exercises on the Stability Ball, How to Recognize and acknowledge your successes and three things you must pay attention to when going low carb! TrainingThe Top 3 Best Exercises on the Stability Ball:Ab crunches over the ballAnything that uses the ball as a bench, such as lying triceps extensions, chest flyes or chest press.Lying Leg Curl with bridge for hamstringsListen to the full episode on why these are the best exercises for stability ball and how to get the most effective workouts using these exercises!MotivationIn part 2 of the 4-Part program to increase your self esteem and Banish Your Inner Bully, we focus on how to recognize and acknowledge your own successes! Identify your successes.Be a Victor.Be thankful.Help others.Accept compliments.Listen to the podcast to hear how to use these to achieve your goals faster!NutritionThe holidays are here, which means fitting into clothes that don't fit and getting there fast! You may go low carb to get the result you want. Although I don't agree with this tactic, I know you'll probably do it anyway! So here are three tips when doing low carb:Tip #1  Increase Your ProteinLow-carb diets cut out a huge portion of calories, so you need to make up the difference with proteins and the right fats. If you don't increase your protein intake sufficiently, your body will catabolize.  This means it will feed upon it self, using muscle instead of fat for energy and ultimately ruin your metabolism! Think about increasing your current protein level by 20-50% that means is you currently have Tip #2 Get Enough of The Right Fats  You'll also need to track your fats to balance your body and energy. Of course, the fats MUST come from healthy sources such as: -omega-3s (fish and fish oil)-medium chain triglycerides (MCTs like coconut oil)-monounsaturated fats (olive oil and avocado, for example). Listen to the episode to hear how this works with your body for fat loss! Tip #3: Take Advantage of Caffeine This one isn’t a “mistake” since using caffeine is a personal preference. Yet, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss. Larger caffeine doses may have even greater performance-enhancing effects, if you can tolerate them.The Caffeine Dosage used in studies for such results was 8 mg/kg/body weight.Caffeine is a way of improving performance when your energy is low due to a low carb diet. Get all the most recent episodes on iTunes or download this episode here: Fit 245: Best Ball Exercises, Success, Low Carb Mistakes   Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets 

Fit 245: Best Ball Exercises, Success, Low Carb Mistakes

Do artificial sweeteners make you fat? Find out what the research really shows! Met-Con training-what is it and how you can use it to drop fat in less time! Think Yourself Slim-how to adjust your attitude for success! NUTRITIONI recently heard on the radio talk about Diet Coke causing weight gain. The DJs said they "heard it caused weight gain because of the artificial sweeteners. Yikes! If you don't know for sure, don't say it! So here's the real scoop on this myth!First of all, you know I like to back up what I say by evidence! I also believe that the media tends to make statements based on little or skewed information. Also, science and studies are only as accurate as the parameters used. So, as always, consider the source and the context!!!Now for the Diet Soda, Weight Gain issue. Most of the news stories and blog postings reference the same few studies:1. Research in rats conducted by two investigators at Purdue University.2. Two studies that followed soda drinkers over time. In reality, the answer these studies found was, simply, that science is far from conclusive! There was  little support that artificial/no-calorie sweeteners stimulate appetite or contribute to obesity. Of course, researchers say that more testing is needed to know for sure if there is an correlation.  Conversely, research showed, what I think is common sense, that sugar sweetened carbonated drinks can be linked to obesity.That means that all the hoopla over the  "supposed" evidence that artificial sweeteners cause weight gain and obesity. Is not substantial!  Listen to the episode to hear all the details about how the studies were conducted and the findings.Further observational studies showed, it is impossible to say if the diet sodas played a direct role in the weight gain. What they do point out is that possibly people switch to diet soda when they begin gaining weight without addressing other aspects of their diet that are causing the weight gain. Yes, now that makes sense!One prominent doctor and researcher of this subject calls this the “Big Mac and Diet Coke” mentality. Meaning that people with very poor diets disproportionately drink diet sodas. Such as those people who eat high-fat, high-sugar diets, but also drink diet sodas.  They also point out studies showing people who drink artificially sweetened sodas as part of a calorie-restricted diet lose weight. And that the current body of available science shows that low-calorie sweeteners -- such as those used in diet soft drinks -- can help reduce calories and aid in maintaining a healthy weight. The American Diabetes Association and the American Dietetic Association support the use of no-calorie sweeteners to restrict calories and sugar intake. Overall researchers agree, sugar substitutes and other non-nutritive food substitutes have little impact on weight one way or the other.  In their research review, doctors concede that use of no-calorie sweeteners possibly promotes a preference for sweeter-tasting foods. But, they conclude that it's not clear whether that affects weight gain -- and they say calorie-free sweeteners could help people control their weight, if used instead of higher-calorie sweeteners.....but that is another podcast topic!Bottom line: Eat right, drink a diet soda if you like it, but don't expect miracles or weight gain from it! TRAININGFat loss training-weights, supersets, sprints, all together!MetCon is shorthand for Metabolic Conditioning. This type of training uses a combination of strength training exercises and anaerobic conditioning drills.   Metabolic conditioning, aka MetCon, is a specific type of interval training designed to improve the delivery of nutrients to the body with set rest and work ratios. A 30-on/30-off ratio would mean you’re going all-out for 30 seconds, followed by a 30 second rest. Sounds too tough? That's ok, you can start with  to 20/60 or 15/45 depending on your fitness level. Whether you’re getting started with a new workout routine or adding metabolic conditioning to your regular training program, you only need to do a few MetCon sets each week for the benefits.(I'm short on time and want to get this posted, so I'll add more details and sample workouts later this week! Also, more details for the motivation section too! )MOTIVATIONThink Yourself Slim-how to adjust your Attitude for success Here's an  8-step plan will keep you on track. 1. Define Your Motivation2. Choose an Attainable Goal3. Follow a sensible, healthy plan or Design Your Own Plan4. Visualize the New You5. Get Your Priorities Straight Start by making "commitment appointments."6. Uncover Emotional Obstacles7. Acknowledge and record every victory8. Forgive YourselfTurning negative thoughts into encouraging ones will propel you to keep at it until you finally reach your goal weight!Get all the most recent episodes on iTunes or download this episode here: Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment  Now available in paperback: "Mindset Makeover," available at The Book Patch.com. Amazon.com Widgets 

Fit 239: Do Artificial Sweeteners make you fat? MetCon Training, Attitude Adjustment

MOTIVATION It's October, entering the holiday time frame! Use these steps for self motivation to Facebook.com/fitgirlusa Page or here on the blog!  Get started now on creating habits and goals for acheivement!QuickFitClub.com Workout Videoskeep your focus on your goals this time of year!  Use one or all of the following eight steps! Invite a friend to do it with you for added support and encouragement. Share your goals on our Define Your "WHY"Choose an Obtainable/Realistic Goal Make a Plan Visualize Get Your Priorities Straight Examine and Overcome Emotional Obstacles Celebrate Every Achievement Forgive Yourself Listen to the podcast for  details on each step!NUTRITIONBeware of fad diets and their empty promises! There are a few redeeming points of some fad diets, listen to the podcast and learn which ones have some useful techniques and which ones to stay away from completely!  If you have ever done one of these fad diets, post a comment here or on the Facebook.com/fitgirlusa Page and tell me your thoughts on it!Fad diet categories and namesControlled Carbohydrates Dr. Atkins' New Diet Revolution The Carbohydrate Addict's Diet Protein Power Sugar Busters The Zone High Carbohydrate/Low FatDr. Dean Ornish: Eat More, Weigh Less The Good Carbohydrate Revolution The Pritikin Principle Controlled Portion SizesDr. Shapiro's Picture Perfect Weight Loss Volumetrics Weight-Control Plan Food CombiningFit for Life Suzanne Somers' Somersizing Liquid DietsCambridge Diet Slim-Fast TRAININGThanks for the great response on grabbing the free memberships at QuickFit Club!  If you haven't already, then get over there and sign up! The video workouts are free for the next few months while we finialize the site.  Your feedback is important! Please do the survey after you have completed one, all or after each workouts! I want to know your likes and dislikes!In this episode, I'll tell you what to expect from the workouts and how to use them. You'll also get some insider tips on Lunges and squats! Get all the most recent episodes on iTunes or download this episode here: Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated! Now available in paperback: "Mindset Makeover," available at The Book Patch.com.   Amazon.com Widgets 

Fit 216: Quickfit Workouts, Fad Diets, How to Stay Self Motivated

Two new videos for you!Get Fit TV Channel, QuickFit Tips Playlist on YouTube:https://youtu.be/PRvXq7m6F1Eor watch below Strong and Powerful Channel on YouTube:https://youtu.be/Z0xulchT734or watch below.Check out the strongandpowerful.com website! 

Two new videos for you! Short and Sweet!

Be sure to subscribe to the GetFitTV YouTube channel to get these videos when they post!Podcast Update November 2016, Listen here.   

In case you missed it! 2 Videos

In this episode: Be aware and prepare for urges to quit! Zinc Supplements, part 2 most common causes of exercise related injurie.NUTRITIONZinc Supplements For Your Body What's important about Zinc?Zinc is plays a crucial role with hundreds of processes in the human body. The most prominent Zinc functions include support of the immune system, joints, tissues, along with aiding in cell growth. Zinc supplements have also been proven to eliminate sexual dysfunction, boost sexual function, aid in the health of the hair, and help with skin wound healing. Your body is unable to produce zinc, which is why we need to make sure we eat enough food that contains the mineral, drink enough water, or use the proper supplements that will give cells the Zinc they need. No matter how you look at it, Zinc plays an important role in the function of most of our senses, which includes the ability to taste, smell, and also sight. Research has indicated that zinc can counter vision loss in the event of macular degeneration. Deficiency A deficiency of Zinc can lead to dulling of the taste buds, along with the ability to detect scent. Caution: too much of it can be a bad thingAlthough Zinc is an essential vitamin for our bodies, taking too much of it can be a bad thing. Research has proven that taking more than 100 mg daily for an extended period can cause damage in the immune system. On the other hand, older people can benefit from taking zinc if they have a deficiency in it. Supplementing with Zinc can actually help older people increase their zinc to proper levels. Co-factorsWhen taking Zincsupplements, you should always remember that zinc can indeed interfere with your absorption of copper. For this reason, a lot of experts recommend that they should be taken together. Anyone who takes a Zinc supplement should take it as part of a well balanced diet, to ensure that other vitamins and minerals work together with the zinc. It's not something to throw in the mix without proper consultation of a professional doctor or nutritionist. What to look for:With most dietary supplements in the U.S. being unregulated, you should always choose a manufacturer who is GMP compliant. Manufacturers that are GMP compliant will always follow the manufacturing standards of zinc, in order to minimize and quite possibly eliminate the risk of contaminants that you could be getting from the supplement. If you choose your supplement wisely, you shouldn't have to worry about any problems. You can buy zinc supplements at reputable nutrition stores, both online and off. It isn't expensive either, which makes it a welcome edition to your diet. You should always consult with your doctor if you suspect that you have a zinc deficiency, so that he or she can tell you exactly how much zinc you need on a daily basis. This way, if you aren't getting enough in your normal diet - you can get the supplements you need.MOTIVATIONBecome aware of your urges to quit, and be prepared for them. We all have urges to stop, but they are mostly unconscious. One of the most powerful things you can do is to start being more conscious of those urges. A good exercise is to go through the day with a little piece of paper and put a tally mark for each time you get an urge. It simply makes you aware of the urges. Then have a plan for when those urges hit, and plan for it beforehand, and write down your plan, because once those urges hit, you will not feel like coming up with a plan.Example urges to quit:You want to quit cardio early because you feel tired...counter with...just a few more minutes until a few minutes then you're done!You want to quit following your plan because you don't see fast enough results.....counter with....the results you have seen, the habits you have made, the pride you feel in working and accomplishing the little steps so far, those ARE results!Sometimes your body wants you to quit most when you are just about to break thru. See, your body wants to stay at status quo, you don't. Its a mind game!  You know when you get the urges the most. Think about them and make a plan. When urges to quit they occur, think of what you would say to your best friend, daughter or son to keep them on track.  You'll get through it and be on the way to the body you want! TRAININGPart 2 of the 6 most common causes of exercise related injuries! Improper footwear: Most people think they can wear whatever trainers they have. The reason there are so many trainers around is because different ones are suitable for different things. If you want ones to use for multi sports then go for a good cross-trainer. It might cost a little more, but that is a small price compared to the medical bills if you get injured. Overtraining: Now this is something many of you can fall into the trap of. You start with an exercise program and you could soon become addicted to it, working longer and harder. You need to leave time for the body to rest and recover from exercise. Before the marathon we were encourage to do gentle workout and nothing for the following week. When I got back to the gym, I found difficulty in walking at 3 mph whereas I had trained at 4 mph. My body needed rest and nourishment. Some say overtraining or undernourishment? Another reason to use training cycles to ensure recovery...as we age recovery is slower, therefore need more time btwn workouts or btwn intense workouts. Untrained Instruction: Many people enter into exercise without knowing what they are doing. You would not want to travel in a plane with a person who had never flown before in charge of the plane. Do your homework, read about exercise and the effects on your body, and then follow them. None of us are born as fitness instructors, we need to learn before we begin weights or cardio. When you know how to do something properly you avoid injuries and gain the maximum benefits. Get all the most recent episodes on iTunes or download this episode here: Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2 

Fit 207 Overcome the Urge to Quit, Zinc Supplements, Avoid Exercise Injuries Part 2

In this episode: 1-arm row Video, A new look at Problem Solving, and the Big 3 Vitamins: Zinc, Magnesium,Vitamin D and how they influence your fat loss!Check out the "remodeled" FitnessMakeover.com site!TRAININGMany people do back exercises incorrectly. This video will show you, and provide instruction, for the 1-Arm Cable Row. This exercise can also be done with resistance band, however, it is not good idea to do with dumbbell.Your focus and concentration should be on engaging the muscles of the back to complete each repetition, not using your arm! Pull your elbow back as far as possible. You may turn a little in the upper body, but that should be natural, not a forced position.  As you lower the weight or do the "negative" portion, be sure to keep it slow!You may have to lighten the weight you use on this exercise, until you get the form right! You should always feel more of your back working than your shoulders and arms on any back exercise! Download the video (see link below) to add to your iPod-PT colleciton and look for more video workouts at fitnessmakeover.com.NUTRITIONYou should always consult with your doctor, if you suspect that you have a vitamin deficiency, or wish to add vitamin supplements to your daily routine. Your doctor can order tests to tell you exactly how much of a certain vitamin you may need on a daily basis. This way, if you aren't getting enough in your normal diet - you can safely take the supplements you need.The Big Three: Zinc, Magnesium,  Vitamin DDo Zinc, Magnesium, and  Vitamin D affect your fat loss and metabolism? Yes! Many people are low in one or more of these three nutrients and don't know it!  If you are deficient in any one of these three, your fat loss attempts will be sluggish.Vitamin DYou've probably heard much about  Vitamin D lately, especially from Dr. Oz and news sources. Having sufficient  Vitamin D will increase fat burning directly, and inhibit the production of enzymes that make the body to store fat. There’s evidence that higher  Vitamin D intake can actually suppress hunger and elevate insulin sensitivity. This helps people eat less and lose weight.MagnesiumMagnesium also makes your cell receptors more reactive to insulin. Magnesium has been shown to be inversely proportional to body fat levels, which means a higher magnesium level contributes to leanness. Besides body composition, there are many other great reasons to increase your Magnesium levels, such as:Improved physical performance Better sleep (due to improved regulation of your heart function) Greater cardiovascular health Calmer the nervous system Research was done with subjects who suffer from insomnia. The research showed that raising daily magnesium intake to 500 mg can lead to less anxiety and thus, better sleep. Better rest means less of the stress hormone cortisol. Remember, high cortisol levels limit fat loss.Zinc As we learned in Podcast episode 207, Zinc has an important role in insulin and health. Zinc improves the growth of cell protecting enzymes, and helps remove unhealthy compounds that restrict metabolic function. Low zinc can contribute to many other health problems such as:Poor brain function Cancer Heart disease As always talk to your doctor before adding any supplements to your current plan. Do your own research to present an educated reason why you feel you need these “Big Three” supplements or to be tested for deficiency in them. Your doctor may not be an expert on these vitamins, so you are always best to present solid information to help them, help you!In regards to these particular vitamins, its been found that supplementing each nutrient separately works the best.Here's why:Vitamin D: Most people need to build up their levels then maintain. Since many people are low in  Vitamin D, they need to take between 2,000 to 5,000 IUs of Vitamin D a day to ensure their levels are above 30 ng/ml, which is a minimal healthy level. Of course, everyone is different and some people will benefit more from a higher dose taken twice weekly. For best results, get your level tested and supplement accordingly.  Magnesium: A magnesium blend is your best bet for this vitamin. A combination of different Magnesium forms such as magnesium bound with fumarate, glycinate, taurate, and ororate work well. You get what you pay for as these forms of Magnesium are better metabolized and more effective in the body than cheaper forms such as magnesium oxide. Zinc: Get your levels tested because Zinc is a nutrient that can build up to toxic levels in your body. If your zinc levels are very low, you may have to supplement with Zinc for a few months and then retest to evaluation your levels. For some people, a multi-vitamin alone does the trick! As Always, consult with your doctor if you suspect that you have a vitamin deficiency, so that he or she can tell you exactly how much of a vitamin you need on a daily basis. This way, if you aren't getting enough in your normal diet - you can safely take the supplements you need.MOTIVATIONEvery problem has a solution! Here are seven steps to find a solution, even when you are stumped!How many times have you felt stumped knowing that the problem laying before you is one you cannot solve. No leads. No options. No solutions. Did it feel like you had exhausted all possible options and yet are still before the mountain that seems large and unconquerable? When encountering such enormous problems, you may feel like you're banging your head against a wall. And Worse, The pressure of having to solve such a problem may be overwhelming.Sometimes, you need to look at the problems in a different way. Creative problem-solving techniques help you do this. And that light might just be the end of the tunnel that leads to possible solutions.First of all, you must be open-minded to the fact that there may be more than just one solution to the problem. And, you must be open to the fact that there may be solutions to problems you thought were unsolvable. Now, with this open mindset, you can be a little bit more creative in solving our problems.Number one: Take a look!Maybe the reason you cannot solve your problem is that you have not really taken a hard look at what the problem is. First, define and understand the problem. Having a concrete understanding of its workings is integral solving the problem. If you know how it works, what the problem is, then you have a better foundation towards solving the problem. Next, identify the participating entities and what their relationships with one another are. Take note of the things you stand to gain any stand to lose from the current problem. That should help you create a simple statement of what the problem is.Number two: AssumptionsTake note of all of the constraints and assumptions you have in the words of problem. Sometimes it is these assumptions that obstruct our view of possible solutions. You have to identify which assumptions are valid, in which assumptions need to be addressed.Number three: Solve by partsSolve the problem by parts. Solve it going from general view towards the more detailed parts of the problem. This is called the top-down approach. Write down the question/problem, and then come up with a one-sentence solution to that from them. The solution should be a general statement of what will solve the problem. From here you can develop the solution further, and increase its complexity little by little.Number four: Be CreativeAlthough it helps to have critical thinking aboard as you solve a problem, you must also keep a creative, and analytical voice at the back of your head. If someone, or yourself, comes up with a prospective solution, think how you could make that solution work. Be creative. At the same time, look for chinks in the armor of that solution.Number five: More solutionsIt 's important to remember that there may be more than just one solution being developed at one time. Keep track of all the solutions and their developments. Remember, there can be and may be more than just one solution to the problem.Number six: Two heads are better than one.Remember that old adage," two heads are better than one." That one is truer than it sounds. Always be open to new ideas. You can only benefit from listening to all the ideas each person has. This is especially true when the person you're talking to has had experience solving problems similar to yours. You don't have to be a gung-ho, solo hero to solve the problem. If you can organize collective thought on the subject, it would be much better.Number seven: Be patient!As long as you persevere, there is always a chance that a solution will present itself. Remember,  no one was able to create an invention the first time around. You always have something to learn from your past mistakes and trials!Creative thinking exercisesCreative thinking exercises can also help you in your quest be a more creative problems solver. Here is one example. Take a piece of paper and write any word that comes to mind at the center. Now look at that word then write the first two words that come to your mind. This can go on until you can build a tree of related words. This helps you build analogical skills, and fortify your creative processes. So, next time you see a problem you think you can not solve, think again. The solution might just be staring you right in the face. All it takes is just a little creative thinking, some planning, and a whole lot of work. Get all the most recent episodes on iTunes or download this episode here: Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!Right click here and "Save As"...to download the 1-Arm Row Instruction Video!https://fitnessmakeover.com/product/re-train-your-brain/ 

Fit 208: 1-Arm Row Video, Problem Solving and the Big Three Supplements and fat loss!

Training, Nutrition and Motivation! Tips and strategies in training, nutrition and motivation to lose weight, tone, tighten, increase confidence, boost metabolism and eliminate bad habits! Get in Shape and Stay in Shape!

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Fit Girl Guide Podcast

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