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.

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)

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.

Lift Heavy or Light Weights for Weight Loss?

Studies show that lifting heavier weights (8 – 10 reps) creates more weight loss than lifting lighter weights (15 reps or more).  As we age we lose an average of 5 percent of our muscle mass every 10 years after the age of 35 which equates to weight gain.  The only way to offset that is by lifting heavier.

For every pound of muscle we create we burn 50 – 75 calories a day at rest.  And as the muscle increases your bodyfat automatically decreases.

An important note:  If your just starting an exercise program it’s important to start with a beginners program to avoid injuries.  Use lighter weights then gradually increase your weight overtime.

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.

Women’s Chest Workout With An Ab Crunching Twist

If you are a strong women, carrying out day to day activities are no doubt easier, due to your added endurance from weight training and the aerobic training you pride your self on. Today let’s look at on of my favourite chest exercises, The chest is made up of two pec muscles major pectorals and minor pectorals. It is easily developed with the proper workouts, The Chest Press is the perfect chest workout, here’s how to perform it correctly.

1.) Holding free weights that are going to allow you to do 12 reps, lie with your back on a flat bench, knees bent and feet flat on the floor. The more you bend your legs the easier the exercise will be, thus keeping your legs straight will be more difficult.

2.) Starting position is elbows bent at your sides at shoulder height and your hands positioned over your elbows. Good form is critical to gaining the results from the chest press. Don’t use a weight too heavy this will only mess your form up.

3.) Slowly press the weights up until your elbows are fully extended. Do not lock the arms.

For an added twist designed to hit your abs, lift one leg slowly a few inches off the ground while keeping your abs contracted and your back in a stable and neutral position. You should perform 3 sets of 12 to 15 reps. This chest and ab workout is very effective and may soon become one of you favorites, always use correct form, and ask for help.

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.

How To Lose Fifteen Pounds In Just One Month Guaranteed

I have been singing the praises of why women who do morning cardio routines are healthier and more fit than women who don’t, doing cardiovascular exercise early in the morning is very important when it comes to losing weight and getting healthy. I have been a fitness trainer for over 15 years and I swear by the cardio in the morning workout strategy.

Women who combine a low carb diet and a daily morning cardio routine, like jogging, can help a women lose as many as fifteen pounds in just 1 month doing cardiovascular first thing in the morning. And if you are disciplined enough to continue and exercise in the AM, you are guaranteed to keep the lost weight off.

The womens body is a very complex machine. When our bodys wake up from a good nights sleep it starts looking for food to fuel it through the day. Many nutrionalist believe that fasted morning cardio works, and that it is key to weight loss.

Lets look at why the morning cardio weight loss plan works so well.

While you are sleeping your body uses up the energy from the food you ate through out the day to repair cells and restructure your organs. This simply means the body is in a fasted state and this is what we strive for when we want to burn some fat off and shed some pounds.

Food we eat is turned into glucose for the our cells to absorb them. As we sleep are body’s are healing and our muscles are repairing, this causes a depletion of the glucose that flows your blood.Without all that glucose, it’s hard to find the energy to get through your early morning workouts. But with out this glucose your body will turn to fat to give you the strength it needs to complete a good workout.

This is why this morning cardio strategy works so well for losing weight.

More reasons why you should do your cardio in the morning, our liver stores glycogen along with the muscles and fat cells. I know you don’t understand but glycogen is a molecule that is conformed into glucose when your body calls upon some added energy. When we are asleep we are in a fasting state and this depletes the blood glucose levels in the women’s body, this is good because it instructs your liver to release glycogen to power through your bodily functions.

Without the glucose and glycogen to give your body the energy it needs to exercise early in the morning your body will look to your fat cells to get the strength it needs to workout, and complete the cardio routine effectively. Working out and doing your cardio in the early morning is a very simple way women wanting to lose more weight is to start doing your exercises first thing when you wake up. The reasons this strategy is so effective is complicated, but trust me it works, like I said the women’s body is a complex thing to understand, but when we know how to manipulate it for our benefit it can do what you want it to do.

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.

Women Over 40 Four Easy Fitness Tips To A Healthy Life

When women reach the age of  forty, our likelihood of contracting high blood pressure, heart disease’s, mild diabetes, some form of osteoporosis, painful arthritis and obesity, go through the roof. Women over 40 also begin to lose muscle mass and bone density is greatly effected as well. It’s just a fact when women reach the age of 40 things go down hill, FAST!! Proper exercise and a healthy diet can manipulate your body’s natural aging process, but where do you start?

What if I told you that there are 4 easy 30-minute workouts done weekly than can lower your risk of contracting these diseases by ten fold. You’ll raise your good cholesterol, lower your bad cholesterol, greatly boost your immune system, burn off  UN-healthy fat, build more muscle mass, lose unwanted weight and even look a few years younger. The 4 simple exercise for women over 40 are effective and can even be fun!

For women who are going through menopause, the proper exercise routine can reduce the hot flashes, lessen joint pains, ease the mood swings, lower your anxiety level, help ease your depression and even cure insomnia. I can’t tell you how important working out when your 40 or older really is, because that would take all day, but the fact is it may save your life.

Getting in shape has positive effects on every physiological system in your body. For the best results we must combine, aerobic exercise. The aerobic routine can be power walking, dancing, jogging, even bike riding, the choice is yours take your pick. Your goal is too make your heart beat faster, this will make your blood vessels widen, causing more oxygen to be delivered to your muscles and rid your body of harmful toxins. Your brain will also release chemicals that will enhance your mood, there called endorphins, and aerobic exercise triggers them, oh you will also burn calories and lose fat.

The next important exercise involves weight training. Lifting weights will build muscle and add strength, weight training increases bone density, improves your posture, lowers the risk of lower back injury’s and tones and shapes your arms, legs and even the butt. When we build muscle it can increase the metabolic rate by as much as fifteen percent? Having a faster metabolism will help burn more calories and cause weight loss. You don’t have to lift heavy weights, some hand weights from Walmart will do fine.

The power of  Yoga and Pilate’s, when we practise stretching we improve our flexibility, strengthen our core body and improve our balance. Stretching will also help your joints maintain their range of motion, and make getting out of bed a whole lot easier. Proper stretching techniques can learned from taking a yoga class, or a Pilate’s class at the local gym. Yoga classes our a great way to meet more friends too, you never know you may even meet your significant other there if your single.

Even just a little bit of exercising can improve your health. It all adds up, but you must start a fitness routine if your at or above the age of 40, it’s vital to your well being and your life depends on it. This New Year why not vow to change your life, it’s easy once you know how.

If your going to start a exercise routine and still not eat right your just going to be spinning your wheels. Start drinking plenty of water, water is key to getting healthy. Eat more, eating 5-6 small meals a day will speed up your metabolism and cause weight loss. Start a new diet that’s includes foods that are loaded with vitamins and minerals, especially Vitamins A, C and E, and selenium and zinc.

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.

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