Monday, February 19, 2018

Free E-book 10 Quick and easy Fat Torching Recipes

10 Quick and easy Fat Torching Recipes by Dave Ruel & Karine Losier These fat torching and fat burning recipes will have you eating healthy and burning fat in no time. Free E-book of Fat Burning Recipes This recipe e-book is hosted on the trusted google drive and will open in a pdf format. From there if you want to save these free fat burning recipes click the download arrow provided by google.

Friday, February 16, 2018

Healthy truffle recipe

This Healthy truffle recipe is one of my new years resolutions this year because I wanted to do more healthy meal planning on the weekends .

Having healthy snacks around that we can grab whenever is really important. I find that if I don’t have anything healthy to snack on between meals, I will get quite hungry after a workout and then eat some not-so-healthy things that may be in the depths of my pantry. It’s not a pretty sight.

A favourite snack we’ve been having lately is healthy homemade truffles. I make them in all different flavours, but I want to share with you this really tasty one I’m loving. You too can enjoy this healthy truffle recipe by creating it yourself with the recipe below.


Coconut Cashew Truffle 
Makes: 8 balls Ingredients
– 1 cup raw cashews
– 1 cup dried dates (I use medjool)
– zest of one orange
– 1/4 tsp cardamom
– 1/3 cup unsweetened coconut flakes (shredded coconut)

1. Combine all ingredients of this truffle recipe except coconut flakes in a food processor and process until all ingredients are broken down and well combined (mixture should be crust-like, and stick when pressed together).

2. Form into bite-sized balls.

3. Roll in coconut flakes (Note: It may help to dab balls with water if you are having trouble getting the coconut to stick!)
4. Enjoy!

Just like this truffle recipe on this page and the rest of the recipes on this website.  We are trying to give you healthy alternatives for you and your family.  Whether it is a snack or family gathering.


Sunday, February 11, 2018

Decadent Dark Chocolate Bites

The other day I came across a Groupon for chocolate-making classes and looked into the details to see if it was something I wanted to purchase. It sounded like a fun class to try with some girlfriends, but the location was just not all that convenient.

I use to have many more leisurely days for myself, and going across the city was a regular thing, but since having my baby, I prefer to stay close to home when I go out and wandering the city is not (yet) on my list of things-to-do on a day off.
So I tried a chocolate-making experiment at home. My baby girl also got to watch the action while facing forward in her carrier (we are loving the carrier while at home and for outings).
You can use any shape moulds here. I got animal-shaped ones a while back that I hadn't used yet, so I used that. Heart-shaped chocolates would be really cute too.
Decadent Dark Chocolate Bites 

  • 1/4 cup coconut oil
  • 1/4 cup coconut butter
  • 1/4 cup cocoa powder
  • 1/4 cup cashew butter
  • 1/2 tsp sea salt
  • 1/4 cup honey or maple syrup
1. In a small pot, melt all ingredients except salt over low heat
2. Pour mixture in silicone moulds, then sprinkle a bit of salt on top
3. Freeze until set, then enjoy!
There you have it - only 3 steps for creamy, decadent dark chocolate bites that are perfect for a little sweet treat!


Tuesday, February 6, 2018

Chocolate Bliss Macaroon Balls

You know how when you have a food or meal you like, you have it over and over again? For months I was having the same pancake breakfast until I finally got the urge to change it up.
We have had the same dinner staples every week for the past couple of months – this includes paleo chicken fingers, spiced chicken (yum!), seafood pasta, and homemade sweet pork burgers.
For desserts/baked goods, Chocolate Bliss Macaroon Balls are a frequent request at our house. There is almost always a batch of these in the fridge for when that sweet tooth hits after dinner. 

And when I have a few minutes in the kitchen to make a sweet snack, I make these since they are so quick to put together with very little clean up.
Chocolate Bliss Macaroon Balls


  • 2 cups shredded coconut, unsweetened
  • 1/2 cup coconut oil, liquefied
  • 5 tbsp cocoa powder
  • 1/2 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/4 cup maple syrup
  1. Place shredded coconut in a food processor and process until it becomes a bit thick
  2. Add in coconut oil, cocoa powder, vanilla extract and salt to the food processor and process until well mixed, about 1-2 minutes
  3. Using a spoon, slowly add in the maple syrup, stirring in between spoonfuls. Make sure the mixture is coated well with the maple syrup
  4. Using your hands, roll the mixture into balls and place balls onto a parchment paper lined cookie sheet
  5. Chill balls in the fridge for at least 20 minutes to set, then enjoy!
  6. Store in fridge in an airtight container


Monday, February 5, 2018

How to lose weight in two weeks without exercise

How much weight do you want to lose in two weeks? Is it 3 pounds, 5 pounds, or 10 pounds? If we look at the recommended healthy weight loss in a week, it is 1 to 2 pounds. So if you answered my question. What is your answer? Safely per the CDC you could lose 2 to 4 pounds in 2 weeks.

It is however possible to lose more. Wait dont start getting excited yet. Even though you could possibly lose 10 pounds in a week it will not be all body fat. You will have muscle loss, nutritional deficiencies, and if it is drastic (over a long period of time) loose skin, just to name a few. At first a majority of that would be water weight, if you exercised daily. 

You came here wanting to lose weight in two weeks without exercise. That is going to depend on your body. How big are you now? How long have you been overweight? Do you have a medical condition such as hypothyroidism? The reason these questions are vital is because of that thing called metabolism. 

We have two metabolic rates. The first known as just metabolic rate is how much energy our body uses during activities. The other is the Basal Metabolic rate and that is how much energy is used at rest.  The slower these rates the harder it is to lose weight. 

These are important because the more active we are the more energy is used. The more energy used the more weight is lost. The important part of this lesson. If you are not going to exercise then the amount of weight lost in two weeks will be pretty low. 

I know I have not answered your question yet "how to lose weight in two weeks without exercise?" The reason is I wanted to give you a quick simple run down without getting boring on how our body loses fat, not weight. 

Now on to the good stuff. 

If you want to start losing weight you will need to go on a keto diet. So basically you will need to cut back on glycogen. Or what fad dieters refer to as a low carb diet. Glycogen is a sponge and for every gram of glycogen there is 2 grams of water absorbed in it. The average person carries 11 pounds of water.  If that person exercised he or she would burn up the reserve of glycogen quick and it would appear they lost weight. In reality they lost weight but it was water weight since glycogen (carbs) stores water. 

If you fasted it would take about six to eight hours for your body to metabolize your glycogen stores. Once your glycogen storage was depleted you would then go into fat burning mode. The problem though is most people constantly replenish their glycogen and they never go into fat burning mode. 

So to lose weight in two weeks with out exercise you will need to cut out all glycogen for the first day or two.  Then after that you will need to keep your glycogen low, about 20 grams a day. The first thing you will need to cut out is sugar. If we constantly feed our body sugar it will constantly use it for energy, and keep fat stored. 

I am a firm believer of healthy eating and love my fresh fruit. However in reality some fruit is high in carbs and sugar. Yes healthy carbs and sugar but none-the-less they still contain it. So for a while you will need to cut out fruit. You will also need to cut out healthy grains, protein bars, and most importantly snacks. 

If you are going to snack snack on veggies. Here is a list of a few low carb veggies
-Bell Peppers. Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious. ...
-Broccoli. Broccoli is a true superfood. ...
-Asparagus. Asparagus is a delicious spring vegetable. ...
-Mushrooms. ...
-Zucchini. ...
-Spinach. ...
-Avocados. ...
- just to name a few. 

In summary if you want to lose weight in 2 weeks with out exercise it will take a commitment. You will need to dedicate the next few days maybe longer on a no glycogen diet, and then a low glycogen. Once your glycogen is depleted you will notice some weight loss. That weight loss will be in the form of water that your glycogen reserve was storing. Then after that you will need to go on a keto diet so your body continues to lose actual body fat weight. 

My opinion is our body needs carbs and depending on our exercise level it will be more or less. However once we go into fat burning mode we can then start eating lower amounts of fruits and grains. However our body does not need all the bad sugars, and bad carbs ie bread, some snack foods, etc.  

It does not have to be difficult just cut out all the bad stuff. If the low glycogen/keto diet interest you check out The Keto Beggining (click the link) created by a good friend of mine. 

Sunday, February 4, 2018

Why Most Dieters ONLY Lose Water Weight

Dr. Berg talks about why most dieters only lose water weight. There are two fuel storage systems, one being fat and the other stored sugar (called glycogen). When you store fat, there is a lot of energy stored (even a non-obese person has 77,000 calories stored as fat), but the amount of glycogen reserve is only 1700 calories. I have experienced this and most dieters will experience this. Very informative and very true.

The diet he refers to in this video to actually lose weight is a Ketosis Diet. Eating Keto foods regularly puts your body into a state of nutritional ketosis and turns it into a fat burning machine and Balanced Cholesterol, Balanced Glucose and Insulin Levels, Increased Energy, Increased Mental Clarity, and Decreased Food Cravings. I found an excellent cook book  that will take the stress out of eating so your body reaches ketosis, the actual fat burning stage. Click me to check out the cook book and start burning fat not sugar. 

Friday, February 2, 2018

Chocolate Protein Donuts

I have gotten a lot of requests for clean eating donuts recipe so here it is (these donuts also have some protein so they make a great after workout snack or even an on-the-run breakfast!):

Chocolate Protein Donuts
Makes 6 donuts

Ingredients for the base
  • 1/2 cup rolled oats, ground into flour
  • 1 1/2 scoops chocolate protein powder (I have used BioTrust protein powder for years and I will never go back to anything else) visit link for a free bottle.
  • 1 egg
  • 1/4 tsp baking powder
  • 1 tsp cocoa powder
  • Pinch of cinnamon
  • Pinch of nutmeg
  • 1/4 cup almond/coconut milk
  • 1/4 cup maple syrup
Ingredients for the topping
  • 2 tbsp dark chocolate chips
  • 1 tbsp coconut oil
  • Sprinkles (optional)

1. Preheat oven to 350F and spray a donut pan with olive oil or nonstick spray
2. In a large bowl, combine all of the ingredients except for the toppings and mix until smooth. Pour into your donut pan and bake for about 10 minutes, until set.
3. Let the donuts cool for a couple of minutes before removing from the pan to cool completely.
4. Gently melt the chocolate chips and coconut oil in a double broiler or use the microwave if you don’t have one. Pour this chocolate-y mixture onto the donuts and top with sprinkles!


Sunday, January 28, 2018

Cocoa-Coco Thumbprint Cookies

I love to transform old favourite recipes into new ones by making different flavours and swapping ingredients. My usual almond flour thumbprint cookies with strawberry jam recipe is a popular recipe in our household but the other day I was feeling a little experimental and decided to make something similar with shredded coconut (instead of almond flour) and chocolate flavoured.

It helped that my little girl who usually loves to hang onto my leg was happily exploring the house with her new walking skills, so I took it as a sign to get some baking done while I could. She would come over once in a while and give me a nice hug and it melted my heart every time.  That’s the kind of interruption I like ;)

I recommend enjoying these with some coffee or tea.

“Cocoa-Coco” Thumbprint Cookies
  • 1 ¾ cup fine shredded, unsweetened coconut
  • 3 tbsp honey or maple syrup
  • 3 tbsp cocoa powder
  • 2 tbsp coconut milk (I used full fat, from a can)
  • 1 tsp pure vanilla extract
  • Pinch of sea salt
  • Approx. ¼ cup jam
  1. Preheat oven to 325 F
  2. Line a baking sheet with parchment paper
  3. In a bowl, mix all the ingredients except for the jam until well combined
  4. Start making the dough into cookie shapes with your hands– you may need to add a bit more coconut milk now if your shredded coconut isn’t fine enough (or vice versa- add a bit more shredded coconut if your dough is too wet)
  5. Continue to make cookie shapes with the rest of the dough and place on parchment paper
  6. Create a “thumbprint” for each cookie using the end of a spatula (be gentle here)
  7. Bake for 12-15 minutes until slightly browned on edges
  8. Remove from oven and let cool completely to harden up a bit (or else they will be too fragile)
  9. Spoon some jam into each thumbprint and enjoy when cooled
check out The Dessert Angel, Healthy Desserts


Meditation for weight loss

Meditation helps to control and fight stress. This is why I am suggesting meditation for weight loss. Stress is connected to weight gain, because our body raises the level of the stress hormone cortisol

This hormone has been shown to raise your appetite, drive cravings for junk food, for binge eating. Stress plays a major role in emotional eating. Meditation is not going to make you lose weight over night. You do need to eat healthy, and get some exercise.

 Meditation will help with stress, the less stress you have, the less stress hormone you have, the less chance of you over eating. In this video I also give the beginner version on how to meditate.

Friday, January 26, 2018

Life as a Marine with Hypothyroidism

Here is a story about a man who while in the Marines was diagnosed with hypothyroidism. The post or story tells his story why he was tested for hypothyroidism.

It tells his story about how hard his time in was due to hypothyroidism. It also tells his story about how he lives with it after serving 8 years when he got out.

However the twist to the story, when he was finally on the correct medication he injured his back and had surgery. He went from 186 pounds to 240 pounds back to 180 pounds. Then he went from 180 pounds back to 250 pounds and now he is at 210 pounds. Wow what a ride.

It is not a woah is me story. It is a story that he hopes will give other people hope or guidance. His story dives a little in his personal life. I hope this story if you read it will inspire you, give you a feeling that you are not alone in what ever battle you face.

Some times we think we have it rough, but there are others that who are in the same boat we are in.

read his story  My Life with Hypothyroidism click link to read

Thursday, January 25, 2018

Monday, January 22, 2018

Peanut Butter Granola

We are finally saying goodbye to winter here. It was a warm 5 degrees Celsius yesterday (which is 41 Fahrenheit) and on our walk we saw a man in shorts, a lady in Birkenstocks, and many others with no jackets. The summer style emerges as soon as the temp goes up for us Canadians. Our little dog who hates the cold was even up for going outdoors.

With more warm weather in the forecast, we will be going for some family hikes on the weekends. Our new home is close to a trail that runs along the river and it will be nice to explore that some more with baby in tow.

When going for long hikes, we bring some healthy homemade snacks and lots of water. We love trail mix and granola for snacks. The store-bought variety typically has too many junk ingredients (added sugar, canola oil, corn syrup, etc.). There are healthier, even organic brands, but these are usually very expensive – sometimes $6-$10 for a small bag!

Making your own at home will be cost effective and you can add in any ingredients you want. Here’s the recipe we use for granola. I use this as a base granola recipe and add in other ingredients (like dark chocolate chips, chopped nuts, dried fruit) when I feel like it.

This recipe gives you granola that is a bit salty, a bit sweet. The granola clusters come out chewy with a crisp edge. I like it this way, instead of hard crunchy granola (but if you like harder granola, you can probably just leave it in the oven for longer).

Throw it in a container for a delicious snack throughout the day or it's also great for topping yogurts and smoothies. Warning though…it will disappear fast!

Here’s my simple recipe:

Peanut Butter Granola

Ingredients-3 cups old fashioned oats (not quick)
-2 tbsp chia seeds
-1/2 tsp of sea salt
-1 tsp pure vanilla extract
-1/2 cup all-natural peanut butter
-1/3 cup honey or maple syrup
-2 tbsp coconut oil, liquefied

  1. Preheat oven to 300F
  2. Line a baking sheet with parchment paper
  3. In a large bowl, combine all wet ingredients
  4. Stir in dry ingredients and mix well
  5. Spread the mixture into a relatively thin layer on prepared baking sheet
  6. Bake for 20 minutes - granola will still seem soft when you remove it from the oven but it will set as it cools (do not overbake!)
  7. Let cool completely, then gently break into clusters
  8. Store in an airtight container at room temperature
I hope you enjoy this one as much as I do. YUM!

check out The Dessert Angel, Healthy Desserts that actually BURN Fat


Thursday, January 18, 2018

Raw Chocolate Mousse

Once in a while I like to go on a (mostly) raw food kick. It’s not for a cleanse or diet, it just feels good to be mindful about eating more salads and fresh juices and also to turn off the stove once in a while.

Raw plant-based foods also have wonderful properties including containing all the enzymes that the body needs for proper digestion so it certainly feels healthier. When I’m in a raw food “phase”, I try out more raw desserts.

They are really easy to make and taste amazing…they are hard to “screw up” because a lot of times a dessert gets messed up in the baking process (like over/under-baking, oven temperature discrepancies, baked goods not rising, etc.)

Raw Chocolate Mousse

4 ripe avocados
1/4 cup honey
1/2 cup cocoa powder
½ tsp pure vanilla extract (optional)

1. In a medium bowl, mash avocados until you get a smooth and creamy consistency
2. Add honey and cacao powder and stir until both are thoroughly mixed together (if you want it really smooth, you can put it in your blender)
3. Add berries and enjoy or spoon some mousse onto cakes/pies for a truly decadent dessert!


Monday, January 15, 2018

Chocolatey Chocolate Breakfast Cookies

Chocolate for breakfast?

You bet! :-)
Because today, I'm going to share a really delicious chocolate cookie recipe with you that is so CLEAN you can actually have them for breakfast as a 100% healthy way to start your day that will keep you full AND full of energy.

Chocolatey Chocolate Breakfast CookiesMakes 11 cookies

  • 1 cup almond flour
  • 1 tablespoon coconut flour
  • 4 tablespoons honey
  • 4 tablespoons organic butter (or coconut oil)
  • 1 teaspoon melted cacao butter
  • 1 egg, room temperature
  • 2 tablespoons cacao powder or cocoa powder
  • 1 tablespoon pure vanilla extract
  • 1⁄4 teaspoon baking soda
  • Pinch sea salt
  • Sliced nuts or mini chocolate chips to top cookies (optional).
  1. Preheat oven to 375F.
  2. In a large bowl, mix the almond flour, coconut flour, baking soda, cocoa or cacao powder and sea salt.
  3. In a separate medium bowl, mix the honey, butter or coconut oil, vanilla, melted cacao butter and egg.
  4. Add the wet ingredients to the dry ingredients and mix well.
  5. Using a cookie scoop or a tablespoon, scoop round balls of cookie dough onto baking sheet lined with parchment paper.
  6. Top each cookie with nuts or mini chocolate chips.
  7. Place cookie sheet in the preheated oven and bake uncovered for 7-8 minutes or until cooked throughout watching carefully not to burn the bottoms.
  8. Remove cookies from the oven and place on a wire rack to cool. Cool completely before enjoying.

For more great recipes like this Go to The Dessert Angel, Healthy Desserts that actually BURN Fat


Sunday, January 3, 2016

How to lose weight fast naturally

How To Lose Weight Fast Naturally

AT times we need help. We need a professional network that knows what they are talking about. We try everything we can think of to but we want to know how to lose weight fast naturally and keep it off.

We try every diet fad that comes around. We look up hollywood diets, hollywood exercises, and what the the stars eat. The truth be known they have expensive professionals  who guide them every step of the way. The proffessionals motivate them, and the stars have professionals who buy their groceries for them.

Losing weight is a complicated process that has to be dealt with using extreme prejudice, in order to get the most optimal results.

There are many factors that hinder our weight loss attempts:

1. Metabolism and heredity 
    Many scientific/clinical studies have ascertained that there are individuals who are genetically predisposed to retain more body fat and have a much slower metabolic rate.

2. Age
    Several studies have been conducted on a group of people between the ages of 18-29 and 35-45, in an attempt to find out whether age is really a relevant factor in the process of weight loss.

Underlying Medical Conditions
    Many people are not aware that there is so much than dieting and exercise when it comes to addressing slow metabolism. Such conditions as hypothyroidism, diabetes (type 1 and 2), hypoglycemia, yeast infection, and hormonal imbalances can affect one’s metabolic rate and quite possibly cause excessive and/or unexplained weight gain.

Did you now that dieting can further slow down your metabolism?

Did you know your metabolic rate can slow down due to the lack of calorie intake, the body will also be forced to tap into other energy sources?

There are so many things we are taught and often have to dig online and in books to learn ourselves. The truth of the matter is, if you want to learn how to lose weight fast naturally you may need some professional help.

I am not talking hundreds of dollars at your local weightloss program, thousands at the local doctors office. An inexpensive no holds bar professionally written program to help you lose weight fast and naturally. No matter your age, no matter if  you have been Out of Shape for Years, and no matter if you have lower back problems and pain.

If you want to learn how to lose weight fast naturally I recommend you click the link below and

24 to 32 pounds (11 to 15 kilos) of body fat gone!
2 to 3 dress or pants sizes dropped!
4 to 8 inches less fat around the waist!
Improved mood and with energy to burn!
Improved cholesterol and better health checkups!
Decreased cellulite, for smoother younger skin!
Toned and sculpted muscles for a sexier look!         <---- click="" link="" p="">

Thursday, March 6, 2014

Eat the Colors of the Rainbow

This idea is valuable when applied to fruits and veggie. The reason is different colors signify different antioxidants and nutrients. Eating the rainbow not only ensures you’re consuming a good mix of foods, but allows you to add more flavors to your palate.

The Vitamins and Minerals of the Color Wheel

The nutrients in fruits and vegetables can often be categorized by their colors. Here are the vitamins and minerals you can expect to find in each:
  • Red.  is usually a sign of vitamin A (beta carotene) and vitamin C.Typically, red produce are also high in manganese and fiber. 
  • Orange.  in fruits and vegetables signifies a similar vitamin and mineral profile. You’ll get vitamins C, A, and B6, potassium, and fiber.
  • Yellow.  potassium and fiber. You will also find potassium and fiber plus manganese, vitamin A, and magnesium.
  • Green. Dark leafy greens are packed with nutrients, such as rich lutein content, which aids eyesight, and folate, which supports cell reproduction. .
  • Blue. powerful antioxidants,  and fiber. .
  • Purple.  indicates the presence of anthocyanins, powerful antioxidants that protect blood vessels and preserve healthy skin. You can also find vitamin A and flavonoids in purple vegetables. 
  • White. shine with vitamins and minerals like vitamins C, K, and folate, and they contain fiber. Some white veggies have a compound called allicin that seems to protect the heart and blood vessels from damage.

 revolutionary new diet system that not only guarantees to help you lose weight — it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried

Saturday, November 9, 2013

Within me there lay an invincible summer

Often we all go through some hard times. When we are treading through that water we get overwhelmed and lose sight. The sight we lose is not all the positives things, such as: our friends, our families, the blue skies, or the morning sun. The sight we lose is our self. We tend to forget who we are. We forget what we are capable of doing. We get so entangled in the web of frustration, anger, and sorrow that we no longer grasp self confidence. We lose sight of our ability to be strong and powerful. Our self esteem gets lowered, and we lose all ability to fight for happiness, and success.

The law of attraction is the name given to the belief that "like attracts like." So when you think positive thoughts about yourself you will become a positive person. When you start believing that you can, then you will be able to. If you think successful then you will be successful. We have to take control of our own lives. We have to choose success or failure, winning or defeat, and happiness or sadness. I do not care who you are, deep inside of you lies a flame fueled by desire. No one but you can allow that flame to shine through.

I will end this with a quote by Albert Camus “In the depth of winter, I finally learned that within me there lay an invincible summer.”

Monday, September 16, 2013

Weight Loss Motivation Guidelines

If there is one thing that all dietitians and obesity experts agree on, it is that personal motivation is the foundation of all weight loss success. No matter how healthy the diet-plan, or what combination of calories and nutrition it contains, it won’t help anyone lose weight unless they follow it for long enough. Their willingness to do so depends entirely on how motivated they are to change their eating and exercise habits in order to achieve their weight loss goals.

Motivation Advice Hard To Find

The Internet offers a bewildering array of diets and weight loss eating plans, but advice on motivation when dieting is in extremely short supply. Given the strong link between diet-compliance and motivation, this lack of motivational help is surprising to say the least. It may stem from the fact that many diets are created by people who lack hands-on experience of helping people to manage their weight. Perhaps they see weight loss as a biological rather than a human process. If so, I think it’s a mistake.

Motivating Yourself To Lose Weight

I tell all my clients that starting a weight loss diet is like starting a journey. And like any journey it requires preparation. We need to look ahead and plan how to overcome problems that occur along the way. By doing this we take control of the process and greatly increase our chances of success.

Unfortunately, many dieters don’t plan ahead. Instead, they take things as they come, and rely upon two things: their initial enthusiasm, and (when this wears off) their willpower. But enthusiasm and willpower aren’t enough to overcome the temptations and difficulties which we face when we try to change our eating habits and lifestyle.

Stop for a moment and imagine taking your family on a camping trip. Do you rely on your enthusiasm and willpower for food and shelter? Of course not. In all probability you spend hours beforehand carefully packing and preparing for every eventuality, and the whole trip is carefully planned out in advance.

Yet when you start a diet-journey, many of you set off without any kind of planning or preparation. It’s as if you are convinced that everything will go smoothly. But let’s face it, what diet ever runs smoothly? Answer: none! So what happens when we encounter a big problem? Answer: we wobble, and often quit.

We Need To Plan New Thinking Habits

Planning a diet-journey doesn’t involve packing equipment, it involves packing “new thoughts”. We need to rehearse and adopt new ways of thinking in order to overcome problems during our journey. This isn’t psycho-babble – this is plain common sense. After all, successful dieting is largely a matter of motivation and attitude. It’s about what goes on between our ears!

The Most Common Dieting Problem

The most common problem we face when dieting is boredom. This typically occurs when our initial enthusiasm for losing weight wears off, and we become tired of watching what we eat. We become dispirited, and slightly depressed at the idea of having to maintain our “sensible eating habits” while everyone else seems to be having a good time.

Losing Direction Leads To Boredom

We get bored when we lose our sense of direction. So to overcome it, we need to reestablish exactly where we are going. Remember, dieting is not an aimless process, it’s a journey from A to B. Here’s how we think when we lose direction:

“I’m really bored with dieting, it’s such a pain. I don’t have any freedom any more. I can’t eat this, I can’t eat that… I’m fed up. I can’t share food with the girls at work, I can’t eat at my favorite restaurants, I have to keep saying No to food when I visit friends, I have to watch my family eating in front of me, I don’t have time to exercise properly, I’m never going to lose weight and I’m feeling really miserable. Heck! Life is too short for this…”

This kind of thinking is totally demotivating. It focuses exclusively on the negative aspects of dieting and signals complete aimlessness. No weight loss goal is achievable when we think like this.

A Better Way of Thinking

Now let me show you some better alternatives. Please compare them with the above example.

Example 1

“Hmm, my diet isn’t going so good. But I’m not going to make excuses. I’ve wasted enough time making excuses to myself. From now on, no matter what happens, I’m going to be honest with myself. So what do I want? I want to lose weight and get myself into shape. Why? Because I really want that beach holiday (or other very selfish goal) which I promised myself. I want it so bad I can touch it! Okay, so I need to learn how to eat properly – big deal! I can easily do this if I put my mind to it. Heck! Eating good food isn’t difficult. What’s difficult is seeing myself being overweight for the rest of my life. I want something better. Something a lot better than a fistful of nachos or a dollop of fatty dessert.”

Example 2

“Hmm, my diet isn’t going so good. So let me remind myself why I’m dieting. All my life I’ve been eating to please other people. My mom said “eat this”, so I ate it. My school friends said “have some of this”, so I had lots. My work colleagues now say “have a slice of this”, so I have two! And my kids say “you must try this”, so I try it. And every time I make an effort to lose weight, everyone says “forget about your diet, eat some of this” so I do. Well that’s enough! No more eating to please other people. Today I’m going to start eating to please me. And what pleases me is the idea of wearing a size (?) dress to my daughter’s wedding (or other very selfish goal). I realise I need to eat properly, but this is a ridiculously tiny price to pay for achieving my goal. Heck! Eating good food isn’t difficult. What’s difficult is carrying my excess weight around all day. I want something better. Something a lot better than a 4-cheese pizza or a box of cookies.”

Example 3

“Hmm, my diet isn’t going as smoothly as I thought it would. Never mind, I’m sure this is quite normal. I can’t expect to change my regular eating habits without a few hiccups along the way. Besides, I’m looking for more than the few minutes of pleasure I get from filling my stomach with junk. I want a lifetime of pleasure – real pleasure from looking good and being taken seriously and who knows, maybe finding a great partner. I know other people see me as a fat person – goodness, at times I do too! – but this is exactly WHY I want to change. I’m tired of being fat. Real tired. And if this means learning how to eat good food, then let’s do it! And when it gets tough I’m going to login to Anne Collins forum and get help. All I know is, I want to make it happen!”

Example 4

“Hmm, my diet isn’t going as smoothly as I thought it would. This morning I watched my colleagues eat a whole birthday cake – it looked delicious – and I sat there feeling miserable and deprived. Then I went for lunch with a friend and chose a tuna salad while she ate half a pizza followed by two slices of cheesecake. It was torture! But then I started thinking to myself “what’s more important – a few slices of cheesecake, or a really lean shape?” And I decided that looking good was what I really wanted. I know that it’s not going to happen overnight, but if I can persevere and learn good eating habits along the way, I know I’m gonna make it…”

Example 5

“Hmm, my diet isn’t going as smoothly as I thought it would. But at least it’s not a race. So who cares if I have a few wobbly moments, as long as I get where I want to go. At 26 I’m in the prime of my life, and I want to make the most of it. I’m tired of my slim friends getting all the best guys. I want to turn a few heads myself. I want the attention and I want to be taken seriously, and if I have to spend 12 months dieting – heck! I’m gonna do it. Last week I saw a friend of mine in hospital who lost a leg in a car crash. The doctors say it’s going to take her 12 months to relearn how to walk. Now that is tough. By comparison, my journey is easy. And as long as I keep reminding myself of this, I’ll be fine.”

Points To Remember

1. A diet is a journey from A to B.

2. Feeling bored is a sign we are losing our direction.

3. When we lose direction we need to regain it, fast!

4. The way to regain direction is to remind yourself why you are dieting.

5. You are dieting because you want something better than a plate of fattening food.

Getting Help To Lose Weight

Changing our eating habits is much easier when we get support from other people. So make sure your online weight management plan includes membership of a forum. Because only people can offer you the sort of encouragement you need to achieve your personal weight loss goals.

Saturday, July 20, 2013

Tasty Fat Loss & Muscle Gaining Recipes

What is the number one reason diets fail long term; above all else? The number one reason is…drum roll…a lack of long term compliance. The numbers don’t lie; the vast majority of people who lose weight will regain it - and often exceed what they lost.

The statistics don’t lie: getting the weight off is not the hardest part, keeping the weight off is! If you take a close look at the many well known fad/commercial diets out there, and you are honest with yourself, you will find most diets no longer appeal to you as they once did.

A well known Chinese Proverb is;
Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime. This is true not on dieting but a life style change.  The E-book I am giving you, no download required because it is in PDF format. All you have to do is click save to desktop or whever you save PDF books. Also no need to give me your email address, or any information about you.. Again just open and save..

Free Fat Loss Muscle Gaining Recipes PDF E-book.

This is a collection of useful and importantly easy to create muscle building and fat loss recipes. Even better this is a free E-book. This E-book is in PDF coming from google drive. Click here for your Free no strings attached Ebook. or click the photo..

revolutionary new diet system that not only guarantees to help you lose weight — it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried

Sunday, July 7, 2013

Sliding Inchworm

The move stretches your calves, hamstrings, and thighs, while preparing your muscles for just about any activity. But throw a towel under your feet while you do it, and suddenly the inchworm becomes a grueling core-strengthening move called the inchworm slide. If the below demonstration is to advanced you can also do this on your knees. Once you master it on your knees then graduate by starting in the position below, but bring your knees to your stomach, almost like a an upside down crunch. Once you master that then move up to the exercise below.

Tuesday, January 22, 2013

Chronic Back Pain Limits Brain Power

By Jesse Cannone CFT, SPN, CPRS

You don't need to be a scientist to know that chronic back pain can have a negative impact on your life, often bringing with it anxiety and depression. It can affect your ability to work, sleep, and perform other daily activities.

Until recently, it has been assumed that whatever changes occurred in the brain as a result of chronic back pain were only temporary and that the brain would revert to a normal state once the pain stopped.

Recent findings by researchers from Northwestern University have turned this assumption on its head. What they found was that chronic back pain - defined as pain lasting six months or longer - can cause significant and long-lasting damage to the brain, aging it up to 20 times faster than normal.¹

Shades of gray

In fact, chronic back pain actually shrinks the gray matter of the brain - the part responsible for memory and information processing - by as much as 11 percent each year. In contrast, normal aging of the brain results in just a 0.5 percent loss of gray matter a year.

Scientists compared 26 healthy volunteers with 26 patients who had been suffering with chronic lower back pain (some with sciatica) for more than a year. Those with chronic back pain with sciatica had the largest decrease in gray matter. Another significant finding: The longer a subject had had chronic back pain, the more brain loss he suffered.

One theory on why there is such a large decrease in gray matter is that chronic pain forces nerve cells to work overtime. Even more troubling is the possibility that if chronic back pain is allowed to continue, it may become harder to reverse and less responsive to treatment due to these changes in the brain. Experts say the findings should sound a warning to patients with back pain to seek care as soon as possible.

Driven to distraction

The Northwestern study is consistent with other research on chronic pain and cognitive ability. Scientists at the University of Alberta have confirmed that chronic pain can impair your memory and concentration.

In testing done by Drs. Bruce D. Dick and Saifudin Rashiq at the university's Multidisciplinary Pain Centre in Edmonton, Canada, two-thirds of participants who suffered with chronic pain had a difficult time paying attention and remembering simple facts.

Participants in the study - all of whom had pain lasting six months or longer - were given computerized memory tests, along with a neuropsychological test of attention on what were identified as "pain" and "less pain" days.

On a "less pain" day, participants were tested after they received a pain-reducing procedure as part of their ongoing treatment at the Centre. On a "pain" day, participants were tested without getting any pain-reducing procedure. Sixteen of the 24 participants - 67 per cent - showed signs of cognitive impairment on their pain-testing day. Although the sample of participants was small, the findings were statistically significant, according to the lead researchers.

You must remember this

Further evidence of a link between chronic pain and brain function comes from a study done at Keele University in the United Kingdom. Scientists compared the "prospective" memory - such as remembering to pick up groceries or keep a doctor's appointment - of 50 subjects with chronic back pain to the memory of 50 subjects who were pain-free.

Investigators used something called the Prospective Memory Questionnaire, a self-rating scale that requires users to record the number of times their prospective memory fails in a given period of time. The scale measures three types of prospective memory: long-term habitual, short-term episodic, and internally cued.

Those with chronic pain had significantly impaired short-term memory compared with subjects who were pain-free. No differences were observed in the other types of prospective memory.

"One explanation for the observation of short-term prospective memory deficits may be related to the link between pain and stress and the impact of this relationship on cognitive function," Ling's team reported.

The ideas is that when pain kicks in, it triggers a region of the brain known as the lateral occipital complex (LOC). When this happens, it overrides a person's ability to concentrate and accurately recognize images.

Strategies to improve memory

The investigators said they hope that these findings will help guide the care of patients with chronic pain and encourage the development of skills to offset memory problems.

Here are a few quick tips to improve your memory:

Read out loud
If you want to remember something, saying the words out loud will help burn the information into your brain. If you can turn it into a rhyme, even better.

Write things down
Mental clutter makes it hard to recall data. Use address books, datebooks, and calendars. Jot down notes on more complicated material and reorganize your notes as soon as possible. The physical act of rewriting can help imprint facts into your memory.

Rehearse and review
Go over what you've learned the day you learn it, and review it periodically. Researchers call this "spaced rehearsal," which has proven to be more effective than cramming.

Get your vitamins
Nutrients such as vitamins B, C, and E can nurture brain function. Dietary sources of B include spinach and other dark leafy greens, strawberries, melons, and black beans. Vitamins C and E improve the flow of oxygen through the brain. Good natural sources are berries, sweet potatoes, red tomatoes, green tea, nuts, citrus fruits, and liver. Omega-3 fatty acids - found in cold-water fish such as salmon and tuna - are also associated with improved cognitive function.

Surprise your brain
Another way to help your brain perform better is to stimulate it through novelty. For example, brushing your teeth with your left hand (if you're right-handed) will fire up seldom-used connections on the nondominant side of your brain. Or try "neurobic" exercise, which forces you to use your faculties in unusual ways - say, getting dressed with your eyes closed, taking a course in a subject you know nothing about, or cooking a recipe in an unfamiliar cuisine
The brain maybe affected by pain but you should never let pain control how or what you think about. If pain relief is what you are after you must hold a firm belief that you can achieve your goals and if believe heart and soul and keep you're your thoughts concentrated and coordinated there is no way that you can not achieve what you are after.

1. The Journal of Neuroscience, November 17, 2004 · 24(46):10410 –10415

Jerry Tarman had suffered from chronic back pain on and off for over 50 years. Like most people, he had tried it all... chiropractors, physical therapy, he even overdosed on tylenol but nothing gave him lasting relief until he discovered muscle balance therapy. Unlike most treatments which only deliver temporary relief, if any at all, muscle balance therapy delivers lasting relief to 8 out of 10 people who use it because it addresses the underlying cause of the pain, not just the symptoms. If you suffer from any type of back pain, neck pain or sciatica, I urge you to learn more about this breakthrough new treatment. Click here to learn more.

Thursday, January 10, 2013

2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat

Jan. 6, 2013 prlog  Latest Press Releases By “
 - Everyone knows that weight loss is all about modifying their lifestyle habits to a considerable extent. What many don't realize that this cannot be done overnight! If they try to make significant changes in their lifestyle within a very short time, chances are that they will only be frustrated and disappointed with their weight loss efforts. Also, there is more to weight loss than just diet and exercise. This article will  take the reader beyond the world of strict diets and rigorous exercise routines!

"Accomplish ANYTHING you set your mind to, even if no one else in history has ever succeeded in achieving it  visit"

1. Avoid self-sabotaging thoughts: Self-sabotaging thoughts will do more harm than fake diet pills. Just imagine, if  always think that you cannot do the things you need to do in order to lose weight, how can you ever achieve your weight loss goals? If you think that you cannot do sit-ups and push-ups, you are probably jumping to conclusions and being too self-analytical even before you have tried these workouts!

If you think that doing thirty push-ups is overwhelming for you, start small. Start with 10 push-ups, and thank yourself once you have done it successfully! Then try to add one or two extra push-ups every day to your routine until you reach your target of thirty. You see, when you start small, it becomes much easier to reach your goals!

Instead of thinking too much, just take action and DO it! The amount of time you spend on thinking and criticizing yourself, you may as well as spend it on some exercise. While the former will do you no good, the latter will help you burn fat and lose weight! 

2. Get support: Proper support is essential in order to keep you determined and motivated. Without support, you won't be able to lose weight successfully. That is why it is essential that you enlist the support of your friends and family who understand you and support your goals. It is also essential that you choose a weight loss program which offers support to its members in the form of a support group or forum. In a forum, you will get support and tips from your peers and experts alike! 

Surround yourself with supportive people and stay away from the negative people who can only find faults with you!

If you follow these tips there is no reason why you won't be able to lose weight! Remember that you can achieve whatever you believe in your mind. If you believe you can lose weight, you WILL! It does sound cliché but is very much true!

Tuesday, December 4, 2012

The Dieting Mind Set

When it comes to dieting, far too many people set themselves up for failure before they even begin the process. They literally dread going on their diets and before they start the process are planning their mishaps along the way. Sad to say but true, far too many would be dieters are planning their first Rocky Road mishap while eating their last bowl of Rocky Road before the big event.

I have no idea why we tend to do this to ourselves but it is something I see in dieters everywhere. The far too popular notion is that one must binge on the foods most loved and enjoyed before beginning the dieting process because these things must be completely eliminated in order to shed those unwanted pounds. If you are honest with yourself, nothing could be further from the truth. Moderation is simply a concept that many of us are loathe to embrace.

You must change your way of thinking about food and your personal enjoyment of food in order for any diet you embrace to be successful. Food isn't the enemy. And that is something that not enough people really understand. Even the 'tasty' foods aren't the enemy. The enemy is your personal inability to properly portion the foods you eat. The problem is that the vast majority of us eat the wrong foods far more often than we eat the right foods. This is where the problems lie.

Our bodies need the nutrients we are lacking by not eating the five servings of vegetables and three servings of fruit each day that we should consume. Our bodies know that something is missing and we feel hungry or deprived. If we were actually consuming the proper balance of fruits and veggies each day we would find that we were far less likely to feel hungry and desire those foods that aren't as healthy. This means we would be much more likely to enjoy them in moderation as they should be enjoyed.

Portion control is another problem that we have. We live in a society of "up selling". Super sized fries and empty calories by the gallon of your favorite cola are offered with almost every fast food meal that can be bought. You must learn to say no to these things and avoid situations in which you may feel tempted to partake in these up sized orders.

To be truly successful when dieting you need to embrace the process as building a healthier you rather than depriving yourself of something. Do not think of your weigh loss plan as something negative but rather a positive force in your life to make changes for the better. When you have negative thoughts do not direct them at your diet. When you feel deprived remind yourself that you are depriving your bones of carrying around that excess weight. Remind yourself that you are depriving your wardrobe of those bulky clothes that are designed to hide the bulges. Remind yourself that you are depriving your body of years of bulges and bringing back the body of your youth.

Do not get so caught up in the dieting process that you forget to enjoy some of the goodies that life has to offer. Watching your weight and counting your calories does not mean that you can never go over your allotment. The goal however is to find balance. If you learn to portion your food correctly, indulge in moderation, and incorporate enjoyable calorie burning activities into your daily routine you may be amazed at the results.

Dieting for weight loss and health is only depriving if you allow it to be. If you cannot control yourself when it comes to indulging then by all means avoid indulging. However, if you can learn to incorporate those small treats into your routine in moderation and burn those extra calories as well, then you should find yourself a much happier and more successful 'dieter' than you have ever managed to be in the past.

Wednesday, October 3, 2012

Famous Quotes about Weight Loss Diets

Marlene Dietrich, the famous actress, once said, "I love quotations because it is a joy to find thoughts one might have, beautifully expressed with much authority by someone recognized wiser than oneself." I couldn't agree more, so here are some of my favorite quotations about dieting for the purpose of losing weight.

I couldn't find out who wrote the TOPS (Take Off Pounds Sensibly) pledge, but it is excellent, and I want to include it here: "I am an intelligent person. I will control my emotions and not let my emotions control me. Every time I am tempted to use food to satisfy my frustrated desires, build up my injured ego or dull my senses, I will remember. Even though I overeat in private my excess poundage is there for all the world to see. I will take off pounds sensibly."

Mae West, well known and loved for her wicked humor, said, "I never worry about diets. The only carrots that interest me are the number you get in a diamond."

The entire cookie industry tells us that "A balanced diet is a cookie in each hand."

Daniel L. Worona is a well-known humorist who specialized in diet humor. He said, "Question: How do you get a couch potato to do sit-ups? Answer: You tape the remote control to his ankles."

Joe E. Lewis was an American comedian and singer. He once said, "I went on a diet, swore off drinking and heavy eating, and in 14 days I lost two weeks."

And we all remember that funny fat man, Jackie Gleason. Jackie fought his weight for most of his life. He said, "The second day of a diet is always easier than the first. By the second day you're off it." Yep!

Whether famous, rich, or extremely intelligent, all types of people struggle with their weight.  We are not alone no matter our situation. What makes you different is what you do to better your situation. If you do nothing, nothing will happen. My last qoute, Albert Einstein "Insanity is doing the same thing over and over again expecting different results." 

So if you are not happy with the way you are, what are you doing to change?  

Friday, September 28, 2012

New research shows bodyweight training is better than cardio

By Craig Ballantyne, CTT
Certified Turbulence Trainer

This might be the most interesting - and shocking - workout study ever.

Researchers at Queen's University tested a Turbulence Training
style workout against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)

22 college-aged women did 4 workouts per week for 4 weeks in
one of three groups.

Group A did 30 minutes of treadmill running at 85% max heart rate

Group B did 8 rounds of 20 seconds of a single exercise (burpees,
jumping jacks, mountain climbers, or squat thrusts) with 10
seconds of rest between rounds.

Group C did nothing (they were the non-training control group).

Both training groups increased their aerobic fitness levels
by the SAME amount (about 7-8%). That's right, the short
bodyweight workouts (of 4 minutes) worked just as well
as 30 minutes of cardio. Shocking.

BUT...only Group B, the TT style training, also increased
muscular endurance in common exercises like chest presses,
leg extensions, sit-ups, and push-ups.

And finally, the TT style training used by Group B also
resulted in greater overall workout enjoyment.

The scientists concluded that "extremely low volume bodyweight
interval-style training" will boost cardiovascular fitness
just as well as cardio while giving you BETTER improvements
in muscle endurance.

All in just 4 minutes.

Learn More about Craigs Turbulence Training click here

Now you see why I use exercises like the 20-10 bodyweight
squat move that I call "Punisher X".

Bottom line: TT bodyweight workouts KICK BUTT.

Get faster results with TT bodyweight workouts here

If you want a better body and fitness, use the TT bodyweight
workouts instead of long, slow cardio.

Learn More about Craigs Turbulence Training click here

Sunday, August 12, 2012

How to lose Belly Fat

Contents of this Post "How to Lose Belly Fat" include for you reading are

1: 10 Quick And Easy Fat Torching Recipes PDF E-book (for free)

2: Sliding Inch worm (not for beginners)

3: Stair sprinting (start slow and easy if need to)

4: 3 Abdominal Exercises (NOT Your "Normal" Ab Exercises) 

If you are fed up with feeling like garbage about how you appear, dont seem like you are alone. Millions of people want to know how to shed belly fat. For many it's easy, and for other people it may seem like an overall total headache. 

Stop Dieting! The actual "word" weight loss program is the psychological trap and causes you to feel hungry just hearing It. The truth is, if you are on the right diet to help the body burn fat, you should rarely feel hungry 

Slimming down Isn't Difficult! But as you've probably discovered, the majority of weight loss is short-term at best. Like most diets are designed for you to definitely fall short. 

The folks in it have never proved helpful alongside real people to see what it really takes to make a alter. They don't know the actual battle regular people endure to overcome an eternity associated with improper habits and faulty information. 

10 Quick And Easy Fat Torching Recipes PDF E-book

A well known Chinese Proverb is; 
Give a man a fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime. 

So with that said I would like to offer to you a free, yes a free E-book. The E-book I am giving you, no download required because it is in PDF format. All you have to do is click save to desktop or whever you save PDF books.

10 Quick And Easy Fat Torching Recipes PDF E-book is a collection of useful and importantly easy to create muscle building and fat loss recipes. Even better this is a free E-book.

Below is the Sliding Inch worm a workout I put on an earlier post

2. Sliding Inch worm

The move stretches your calves, hamstrings, and thighs, while preparing your muscles for just about any activity. But throw a towel under your feet while you do it, and suddenly the inchworm becomes a grueling core-strengthening move called the inchworm slide. If the below demonstration is to advanced you can also do this on your knees. Once you master it on your knees then graduate by starting in the position below, but bring your knees to your stomach, almost like a an upside down crunch. Once you master that then move up to the exercise below.

revolutionary new diet system that not only guarantees to help you lose weight — it promises to help you lose more weight — all body fat — faster than anything else you’ve ever tried

Basically this post helps you in two ways. One by giving you a free ebook that has useful and importantly easy to create muscle building and fat loss recipes. If you want that free ebook click hereThen I also introduced to you a great exercise that really blast your stomach and core muscles.  To lose belly fat you have to have two main ingredients a healthy diet and a work out plan.  

Also if you want a great cardio then try Stair Sprinting:

3. Stair sprinting!

Your typical interval workout in the gym might be on a stationary cycle, treadmill or stairclimber with short 30-60 second bursts of high speed and/or resistance, followed by a 60-120 second period of low intensity recovery. That’s usually a 1:1 or 1:2 work to recovery interval. You then rinse and repeat for the desired number of intervals, usually between 6 and 12.

I sometimes have access to a great set of university stadium steps with a straight shot right up - 52 steps.
Sprinting it takes about 10 seconds or so, walking down about 30 seconds. Those are short intervals with a 1:3 work to recovery interval ratio. That wasn’t by design, it just happens to be how long it takes to run up and walk down that particular flight of stairs, but co-incidentally, that fits within common recommendations for short sprint-style intervals.

I make sure I’m warmed up first, I usually start with a couple flights up at a slow jog then a run, before sprinting, usually 10-12 rounds.

Even if you jog/run instead of sprint, (or pause briefly at the bottom of the stairs), when you do the math, you can figure that this usually doesn’t take more than 10-12 minutes.
Why do I like stadium step sprinting?

1. Stair sprinting is a time saver. Like other forms of interval training, it’s entirely possible to get as much if not more cardiovascular conditioning in 10-15 minutes than you’d get from a much longer session of slower cardio (depending on the intensity and effort levels).

2. Stair sprinting is engaging. Many people get bored doing long slow to medium intensity cardio sessions. This is a great way to break up the monotony of traditional cardio workouts. Even though it’s tough, it’s actually kind of fun.

3. Stair sprinting is incredible for leg development. As a bodybuilder, I like to look at all types of training not only in terms of conditioning, fat loss and health, but also whether they will add or detract from the physique. I find that brief but intense stair workouts are amazing for leg development - quads, hamstrings, glutes and even your calves. In fact, I started training on the stairs more than 20 years ago, and I always considered it as much if not more of a leg workout than anything else.

4. Stair sprinting can be done outside. If you have access to stadium steps, as opposed to just a stairwell, you can enjoy the sun and fresh air.

4. 3 Abdominal Exercises 

that Are NOT Your "Normal" Ab Exercises  

unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!
by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 renegade rows start position for solid core
renegade rows - great ab & core exercise
Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!

 front squats start position for rock hard abs
front squats - surprisingly good abdominal exercise
Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

mountain climbers ab exercise start
mountain climbers - great ab exercise
Mountain Climbers shown above

After finishing each exercise, rest about 30 seconds before starting the next exercise. Rest about 1-2 minutes after completing each "tri-set" before repeating.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!

Thanks for reading I do hope you liked what you read... If you did like what you read please Share the love below and help some of your family and friends out..