New Year’s Resolutions Gone Sour

 

5, 4, 3, 2, 1….HAPPY NEW YEAR!!!!!!!!!!!!!!!!!

 “My New Year’s resolution is to quit smoking”.  “My resolution is to lose weight”.  “I’m going to start eating healthier”.  “I’m joining a gym”.

 Week One:  Getting Started

“I can do this, I’m pumped!”  “This is going to be cake”.  “Let’s do it”.

 Week Two: 

“Wow this is hard but I got this, I have willpower”.  “I just have to psych myself up”.

 Week Three:

“I need a cigarette!”  “I’m starving to death!”  “My body hurts!”  “I need a cheat day!”

 Week Four:

“This is for the birds!”  “I can’t do this anymore, I’m all done!”  “Oh well at least I tried”.  “There’s always next year”.

 Does this sound all too familiar year after year?  Well it doesn’t have to be!

Most New Year’s resolutions fail within the first 30 days.  Probably because some people start out with the right intentions but may be going about it all wrong.  Think about it.  Some people go from smoking for years to trying to quit cold turkey.  And for some they have been eating foods loaded with fats and sugars year after year to a diet consisting of egg whites, dried out chicken and vegetables.  Not to mention exercising.  Some go from an exercise regimen of getting off the couch to find the remote control to killing themselves on a stair master 5 days a week.  No wonder why so many people fail at their New Year’s resolution.  They try to make their resolution a quick fix instead of a lifestyle change.

 Bad habits were not created in a day, a week or even a month.  So breaking those habits (which can be done) may be a slow process for some.  Instead of looking at your goals as a resolution why not look at them as a journey, one day at a time.  With each day you get through its one step closer to winning the battle. 

Here are some ways that may help prevent your New Year’s resolution from going sour.

 If your New Year’s resolution is to:

• Quit Smoking—You may want to seek medical advice before quitting.  Your physician may suggest alternatives to just quitting cold turkey.  Alternatives such as using nicotine replacement therapy or non-nicotine medications to reduce withdrawal symptoms. Or by reducing your intake of nicotine gradually over time by decreasing the number of cigarettes you smoke.  Acupuncture or support groups could also be an alternative to just quitting cold turkey.

• Lose Weight and/or Eat Healthier—Try not to make drastic changes to your diet all at once, do it in increments.  In other words if you need to add more fiber to your diet (fruits, veggies, whole grains), do it gradually.  Start out with the first few days by adding fiber to one of your meals.  Oatmeal or fruit for breakfast or a serving of veggies or brown rice with lunch or dinner.  Then after a few days add another serving and so on until you reach your recommended daily intake (25-30 grams per day).  By adding fiber gradually you may prevent bloating and/or stomach cramps.  Another way to make gradual changes to your diet is by bringing a lunch from home instead of ordering take out or eating at a fast food restaurant.  This way you can control the fat intake associated with fast foods.  The same goes with water intake.  Water is very important for overall health & weight loss.  If you feel you don’t drink enough water or no water at all then gradually add one cup at a time.  Your ultimate goal is to take in at least half of your body weight in ounces (150 pd person = 75 ounces of water intake per day).  And the more water you take in the more water your body will crave instead of sugary drinks such as soda’s, juices etc…. Don’t like plain water?  Then try flavored water or add lemon or any kind of other fruit.
• Start an Exercise Regimen—Start out slow slow slow!!  Don’t be another statistic with failing at your New Year’s resolution.  Start out by walking on a treadmill or using a stationary bike for 15-20 minutes every other day for the first week. Then with each passing week either add more time to your cardio, more days or increase your intensity levels.  (Try not to exceed 45 minutes of cardio 5-6 days a week if your goal is weight loss). After a few weeks of doing cardio add weight training to your regimen but start at a beginner’s level. Start with a full body workout (one exercise per muscle group and 1-2 sets of each).  Train 2-3 X per week with 1-2 days rest in between.  Use light weights in the beginning then gradually increase your weight over time.  Make sure you change up your weight training programs every 4-5 weeks when you hit a plateau.  By gradually adding and making changes to your cardio and weight training regimen, you may not only prevent burnout and/or injuries but you may prevent your New Year’s resolution from going sour.

Need help getting started with an exercise program and healthy eating habits?  Visit my website at www.myaudibletrainer.com   “My Audible Trainer” is a hot new fitness product that takes the guesswork out of exercising & eating right and gets you results!

STICK TO YOUR NEW YEARS RESOLUTION WITH THE HELP OF MYAUDIBLETRAINER

New Year’s resolutions are easier said then done, especially when the goal is to replace bad habits with new healthier ones. If this year is the year you really want to make your New Years resolution stick, you will need to follow through on your exercise routines, Maybe what you need is a personal trainer for help, tips and guidance.

New Year’s resolutions are a way of life, that’s why I created My Audible Trainer, my workout program will help the listner make healthy changes to their diet and lifestyle, guide you through your workout and teach you how to stick to your resolutions, Myaudibletrainer will result in a more healthy and happy outlook on life!

Myaudibletrainer is new way to receive the fitness, information, and knowledge women seek in a workout routine. Learn more about my audio training product today.

New Year Resolution Tips Facts Guidance And Advice

On average 80% of women who make losing weight and getting fit one of there New Year’s resolutions will quit or fail. Statististics show some of the biggest New Year’s resolution failures are found in fitness and diet resolutions. But don’t let the statistics get you down. 911 fitness and Myaudibletrainer.com will help you fall into the successful 20% category. Sticking with a New Year’s resolutions is not easy, it takes commitment and patience and determination to succeed and the desire to reach the goals you set out to achieve. Remember you must have not been happy if you made a New Year’s resolution to change it in the first place.

In order to accomplish your New Years resolution goals you must choose an attainable goal, keeping your goals realistic will make success much easier to achieve.

Stop choosing a New Years resolution that you’ve been unsuccessful at achieving year after year. Doing so will only set you up for added frustration, more failure and eventually disappointment. If you are still determined to make a resolution that you’ve made before but couldn’t accomplish, then you must try and alter the game plan. For instance, instead of promising to lose 40lbs , try committing to eating healthier foods and add a day or two more to your your weekly exercise routine. In the end you may find losing the 40lbs was just a starting point.

Create a game plan to achieve your goals, all good resolutions start with a plan, now take that game plan and break it down into smaller groups of attainable goals. Setting several lesser goals to accomplish throughout this new year can help you to reach the ultimate goal in the end. Then, even if you don’t reach your final goal, you will have many smaller, goals and achievements accomplished along the way. Making this New Years Resolution a success in more ways than one.

Have a back up plans, don’t assume sticking to your resolution will be smooth sailing. Plan on falling off track along the resolution road and be prepared with specific plans to help overcome the stumbling blocks. What’s to keep you from skipping your workouts ? This may mean seeking help from family member, creating a workout journal, or working out with a friend, together you can keep each other on track.

New Years resolutions take time, most experts will tell you that it takes about 3 weeks to create a habit and 6 months for it to actually become a part of your daily routine. Patience and perseverance are your friends, don’t get frustrated if you don’t lose 10lbs in the first week.

Try and reward yourself with each goal accomplished. If you’ve stuck with your New Years resolution for two months, treat yourself to a gift. If you’ve lost six pounds, don’t go giving yourself a piece of cake and ice cream as a reward. God only knows how many time people tell me “Hey I Earned This Donut” Instead, treat yourself to a massage at the local spa, why sabotage your accomplishments. The goal is to move forward not take two steps forward and three steps back.

Accomplishing goals and sticking to your News Years resolution is possible if you limit your number of resolutions. You’ll set your self up for failure trying to take on multiple resolutions, and in the end failure of all of the resolutions. I want you to succeed and I can help you achieve your goals.

Susan Ferrari is a certified personal trainer with over 15 years experience. She founded My Audible Trainer, which provides affordable exercise programs that are custom designed for each individual. Visit: Myaudibletrainer for a free sample workout.

Natural Home Remedies For New Years Weight Loss

There are many natural ways to lose weight and reduce your body fat. One natural home remedy for losing weight is drinking a tall glass of hot water with half a lime squeezed into it, mix the hot water with a teaspoon of honey, and drink it first thing in the morning. You should see results in as little as 7 days.

Sipping warm water all day will also help considerably in loosening lipids and lessening fat in your body.

You will still need to make changes to your diet and lifestyle, if your serious about losing weight this new year . Don’t worry you can do this slowly, but it’s the only way to really shed the extra pounds in a healthy way . Once a week eat brown rice instead of white rice. Forget the ice cream, eat yogurt instead. One day a week, eat only fruits and vegetables for the entire day. Although these changes are small, they will make a big difference to your overall effort to losing weight and, and you will keep it off. Women looking to lose weight must perform simple aerobic exercises for 30 minutes each day. If you can’t do aerobic exercises, take a walk at a fast pace, make sure the walks take you at least 30 minutes. In the beginning walk for 10 minutes then gradually work your way up to the full 30 minutes. This should only take you a week, at most, the body adapts quickly.

Many women think that losing weight has to be this major overhaul of there lifestyle, it’s just not true. Does it take work and commitment. Absolutely, but this new year if your resolution is to shed the fat and get into shape, my product can help you. I have been a fitness trainer for 15 years and I created My Audible Trainer, it’s a audible training tool that women of all ages can use to lose weight, get in shape and change there life once and for all. My name is Susan Ferrari and I can help you get fit, if your serious about working out, but feel intimidated about going to the gym give My Audible Trainer a try, you’ll be glad you did.

WHAT IS THE BEST WAY TO FIRM MY BUTT

Women  want to know, “What is the best exercise I can do for my butt?” Years in the personal training field have taught me that lunges are the best butt exercise out there . Lunges target your glutes, hit the hamstrings and maximize the quads, and can lunges can easily be modified for beginners to advanced exercisers.

I like to recommend women begin with a reverse lunge. A reverse lunge is great for beginers to do you a reverse lunge, start with both feet together. Step back with your left leg. Bend both knees. The right shin should remain a straight line with the right ankle. The left knee should go straight down and almost touch the floor. Press through the right heel as you come up and bring feet back together. Do the same exercise with your other leg. Perform ten to twelve repetitions per leg, and do 3 sets per workout. The reverse lunge will help tone and define your butt as well as add shape to your legs. As you get stronger you can add dumbells to your work out, though I recomend starting with a light weight such as 5 to 7 lbs and moving up as you grow stronger.

In order to get the best results from your lunges allways try and Keep a straight back, do not arch your back this is very important.

Keep your head and chest up when doing lunges, posture is key to building a great butt.

And you should never let the knee of your front leg go past your toes. Building a firmer, shapely bottom is not as hard as you may think, I do my lunges at least 3 times a week and my glutes have never looked better.

Your back heel should raise off the floor as you descend, but your toe should stay on the floor.

Foods to improve your mood

 

We have been pretty lucky in New England this year. Aside from a hurricane, we’ve had an extended summer. However it is mid-October and autumn’s chill is in the air. Many of us will start to feel the effects of shorter days and a reduction in sunlight. I don’t have to be an expert to tell you that depression increases during the winter months, so much so that they invented a name for it: Seasonal Affective Disorder (SAD). Whether you’re sad because of SAD or sad because you’re tired of the season’s changing, here are a few foods that will help you boost your mood.

Foliate-rich foods: Leafy greens like kale, spinach, broccoli, asparagus, bok choy, legumes, sunflower seeds, oranges, melons, beets and fortified whole grains.

B6: bananas, chicken breast, garlic, Brussels sprouts, collard greens, sunflower seeds, broccoli, red bell peppers, watermelon, avocados and potatoes.

Omega-3-rich foods: fish like salmon, sardines, mackerel, anchovies, and herring, flaxseeds, walnuts, and algae.

Good Carbohydrates: whole grains, fruits and vegetables.

Make sure you get plenty of sleep and exercise too! There’s a reason that bear’s begin hibernation in late fall. Too bad us humans can’t do the same. What we can do is embrace each season, cold or hot, and surround ourselves with fun people and activities. Laugher, friendship good health and food will certainly make the long dark days of winter brighter.

If you decide you need the help of a personal trainer then why not try my very own product called My Audible Trainer.  You take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats.  We also provide nutritional guidelines and so much more.  As a business owner, mother, and fitness expert I want to help women of all ages get fit.  To learn more about My Audible Trainer here’s the link.

Four Missing Moves that every woman should be doing for a better workout.

If you’ve been pumping iron at the gym with little to no results, it may because you are omitting some very important moves from your workout. I don’t mean dance moves, although dancing is a great form of cardio exercise, I mean THESE moves:

1. High-intensity Training: Coasting along, singing a song on the elliptical trainer isn’t going to melt the pounds away as quickly as high-intensity training. Also called, HIIT, High intensity training is typically 10 to 20 minutes of short, high-impact workouts. This is one of the best ways to burn fat and improve your overall fitness.

2. Heavier Lifting: It’s better to do 8 reps per set with a 15lb dumbbell, instead of 15 reps with an 8 pound one. Lifting heavier quantities will not only increase your strength, it will create better muscle tone, and who doesn’t want that!

3. Upper Body Focus: You can’t spot-reduce fat by JUST focusing on the areas where fat is store, which for a woman is thighs, hips and waist. By working on your upper body, not only are you converting stored fat into muscle, but you are also building strength, which is very important for women to have mainly for good posture.

4. Train with a barbell: Again, this improves posture and can also lend a hand in toning up the lower parts of your body as well.

Overall it’s important to work out the entire body -and to switch up your routine as much as possible. This way you optimize your workout time and make it count towards your fitness goals.

If you decide you need the help of a personal trainer then why not try my very own product called My Audible Trainer.  You take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats that you simply follow.  We also provide nutritional guidelines and so much more.  As a business owner, mother, and fitness expert,  I want to help women of all ages get fit.  To learn more about My Audible Trainer here’s the link.

Go from Flab to Fab

With Fitness Expert Susan Ferrari

The dreaded flab!  Flabby arms, flabby legs, flabby stomach….  Who doesn’t battle with one or more of these problem areas?

Let’s look at some causes of flab and ways to combat it:

• High Protein/Low Carb Diets—Low carb diets deplete the healthy glycogen (the storage form of glucose) stored in your muscle and liver.  If you eat protein without enough fuel calories coming from fats & carbs you will convert dietary protein to fuel (energy) leaving no protein for cellular needs.  This in turn will force the body to attack its own lean muscle tissue causing loose skin as well as dehydration.  That’s why people on these types of diets see a significant amount of weight loss.  It’s a combination of body fat, muscle tissue and water loss.  You might be thinking what’s wrong with that?  The problem is that most people don’t last long on these types of diets.  Because of the loss of muscle tissue your body’s metabolism will slow down in turn causing you to gain more body fat then when you started.  Instead, preserve your muscle tissue & the elasticity of your skin by eating a well balanced diet.  Include a variety of low fat protein choices, complex carbohydrates, low fat dairy, fruits & vegetables.  And don’t be hard on yourself if you cheat here and there.  Brush it off and get back on track!
• Lack of Water—Minimal water intake causes dehydration of the skin which in turn loses its elasticity.  Drink at least half your body weight in ounces.  (EX:  150 pounds = 75 ounces of water).  Don’t like plain water then try flavored water or add lemon or any kind of other fruit to your water.  Stay well hydrated daily and your skin will love you for it.
  • Smoking—Smoking damages the elasticity of the skin making it more difficult to tighten flabby skin after weight loss because it deprives the skin of oxygen & nutrients. With a good diet, skin supplements and great skin care you can do a lot to get your youthful skin back.
  • Age—Skin elasticity decreases with age.  If you lose a considerable amount of weight when you’re older it may be harder for the skins elasticity to bounce back to normal.  Give your skin that extra lift with a firming cream.  As we age our skin loses essential skin proteins such as collagen and elastin.  A good skin firming cream may increase the store of collagen & elastin thereby improving skin elasticity.
  • Lack of or Minimal Exercise—We can start to lose muscle tissue at a slow rate as early as the age of 25.  By the time were 35 though we can lose an average of 5 % of our muscle mass every 10 years.  Muscle loss due to lack of exercise will lead to flab. If your already weight training good for you!  But if you still see signs of flabby skin try increasing your weight and dropping the reps.  You may also need to change up your program to shock the muscle into new growth.  And if you have never weight trained before then it’s time to get started.  It’s never too late to build lean muscle tissue.  If your goal is weight loss then make sure you weight train along with doing cardio and eating healthy.  Don’t go with the myth that you should weight train after you lose all the weight.  If you lose weight through cardio and/or diet alone the elasticity of your skin may not go back to normal resulting in flabby skin.  Weight training also increases your metabolism adding in weight loss.  With your cardio workouts you can tone your upper and lower body.  Instead of walking try jogging or walking uphill to tone your legs.  Add some hand weights and you can tone your arms at the same time.  If you use an elliptical or cross trainer increase the incline or intensity level to shape up your legs.

If you need help getting started with an exercise program and healthy eating plan, visit my website at www.myaudibletrainer.com   “My Audible Trainer” is a hot new fitness product that takes the guesswork out of exercising & eating right and gets you results!

Quick Tip:

Tone up a flabby butt while walking up stairs.  Instead of pushing off with the ball of your foot, instead push off with your heels.  By pushing off with your heels you will activate your glute muscles (AKA:  Butt)

In Case you Missed It: Spices to keep you looking Caliente

Living in Ft. Lauderdale, FL for over 15 years exposed me to some of the most delicious Latin American cuisine. What I could never understand was how, in a hot climate, people would consume hot food. It’s been shown, in study after study, that adding spices to your meals can not only increase your metabolism; it can make you feel fuller on less food.

1. Cinnamon: A 2003 study published in Diabetes Care illustrated that as little as one teaspoon of cinnamon a day can boost your metabolism. It’s a great way to sweeten plain yogurt and coffee.

2. Cayenne: Capsaicin, the main ingredient found in hot peppers, has thermogenic properties which raises the body’s heat leading to an increase in calorie burning. It’s also been used as a fat-burner. If you remember the article: The Master Cleanse, cayenne pepper is one of the main ingredients found in this weight loss/detox brew.

3. Black Pepper: Mainly a digestive aid, black pepper’s main ingredient, piperine, boosts fat metabolism by much as 8% for several hours. Ground pepper works better than refined pepper.

4. Mustard Seed: another spicy and hot choice that will allow your body to burn fat. Scientists at England’s Oxford Polytechnic Institute found that eating just one teaspoon of hot mustard can boost metabolism 20 to 25%!

5. Ginger: Like Black Pepper, ginger helps aid digestion and eliminate toxins from the body.

If you decide you need the help of a personal trainer then why not try my very own product it’s called My Audible Trainer, you take my workout to the gym with you, a simple to follow CD (MP3 Compatible) fitness routine that helps women workout. My Audible Trainer utilizes beats, you simply follow the beats, we also provide nutritional guidelines and so much more.  As a business owner, mother, and a personal trainer I want to help women of all ages get fit, to learn more about My Audible Trainer here’s the link.

 

 

THE BEST LOVE HANDLE EXERCISE MELT YOUR HIPS AWAY

Women of all ages get love handle’s, there not pretty, but today I want to teach you my favourite love handle removal exercise.

But first let’s look at how we get love handles–Fat is stored in fat cells.  These fat cells are referred to as adipocytes and adipocytes are located all over your body. Adipocytes gain size when we feed them. Gaining weight is no mystery, if we take in more calories than we burn, some of the excess carbs will be stored as glucose, in the body’s muscles this is called glycogen, and the rest of the excess carbohydrates will be stored as fat in the body’s fat cells.

It is possible to get these adipocytes to release fat into to the bloodstream through, exercise, dieting and aerobics,  combining them all will do so.

Aerobics tend to stimulate the adipocytes causing the release lots of your body’s fat. Weightlifting is another great way to stimulate the adipocytes. And weightlifting builds muscle. Muscle is the driving force that burns calories and determines your metabolic rate. The diet part is easy, eat less calories, increase your protein intake, and avoid carbs. Start slow and watch the love handells melt away.

What is the best exercise for removing our love handles. There are many but this is my favorite.

The Alternate Knee In Exercise Works Great

First you want to lie on the floor extending your legs straight out in front of you, raise your legs roughly 3 inches off the floor. Putting the palms of your hands on the floor directly under your back. Use your elbows for support. As you go flex your ab muscles, while bending at the knee, lift your right knee as close to your right shoulder, get it as close as you can . Now straighten your right leg, while at the same time repeating this exercise with the left knee. Picture yourself riding a bike while lying on your back. Raising both legs and lowering them is one rep. Try and do 12 to 15 reps, repeat this 3 times for a total of 3 sets.

Hard work, patience and setting realistic goals are key when it comes to losing weight. If your goal is to remove fat in the hips, a.k.a love handles, or anywhere else on your body, you will need to stimulate the adipocytes with the proper exercises, thus causing the release of fat into the blood stream. Women of all ages have fat that they want gone, some more than others, but we all have it. Genetics play a major role in your fat levels, don’t let a few extra pounds discourage you, you are beautiful, and don’t let your weight loss goals get the best of you.

 

Need extra help and guidance, try my product Myaudibletrainer, women of all ages love it, and the reviews have been great. Let me show you how to get back and shape and help you take charge of your life again.

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