3 Foods for a Flatter Tummy

IMG_5102Who doesn’t want a flatter tummy?  Personally, I don’t know a woman who doesn’t.  We’re constantly dealing with hormones and our ever-changing bodies; both of which hava a tendency to show through our bellys.  We’ve talked about flat belly foods before and how crunches don’t work here.  Are you ready for 3 more foods you can start eating today for a flatter tummy tomorrow?

  1. Pineapples are full of something you may not have heard of before, bromelain, an enzyme that promotes digestion and reduces bloating.  They’re almost always available at the grocery store precut and ready to eat.  It’s also fun to grab a whole one, especially when they’re on sale, and cut it up yourself.  Pineapple is a perfect snack, especially in the summer, will keep you away from the ice cream.
  2. Ginger is one of my favorite ways to keep my belly flat.  I always eat it in combination with sushi and add it fresh to any Asian-style meal I make at home.  Ginger keeps gas away so you’re not walking around bloated all of the time.  Eat more ginger and look better in your jean today.
  3. Yogurt in your choice of non-fat, regular, Greek or even full fat, just be sure the label says that it contains live and active cultures.  These probiotics promote digestion and reduce the bloat while enabling you to maintain a flatter tummy.

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Exercising on vacation, it is really necessary?

Check out my favorite vacation workouts here

If you exercise, you know that consistency is key.  You can’t exercise from time to time and expect the physical and mental results that come along with commitment.  To maintain the look of your body and ensure you don’t fall off track it’s important to move everyday.  But what about exercising on vacation, is it really necessary?

I just recently got back from a 5-night vacation with my husband where we ate seafood non-stop, enjoyed hot fudge sundaes and drank wine by the shore; it was fabulous.  But coming from a lifestyle of exercising nearly everyday for the past 2 decades, it was hard to not exercise, while at the same time not fall into a food coma each day.

It’s funny how much more difficult it is to get up and exercise after a night outside of our normal lifestyle.  Each morning it got more and more challenging to put on my yoga pants as I asked myself, “do I really need to exercise today?”  Then I realized that I was eating and drinking outside of my comfort zone and those somewhat unhealthy choices were affecting my brain.

Listen, it’s ok to be unhealthy here and there and enjoy life to the fullest in every sense of the word.  Just because you eat some fattening food and skip your workout doesn’t mean you’ve fallen off the wagon, it just means you’re on vacation.  And of course, if you can take a weekend off from your healthy lifestyle and jump right back in when it’s over, all the power to you, always do what’s right for you.  I learned over this particular vacation that I cannot.

I’m not saying that I ran a marathon or went to the gym during my 5-nights away, far from it.  Who wants to put a ton of time into a workout while on vacation, not me.  But I did squeeze in one of my favorite 20-minute cardio workouts, UFIT Ultra Burn and within minutes worked up a sweat and felt amazing.  Check out UFIT here.

In addition to a couple walks to the beach I also brought along my Yoga Meltdown DVD and did workout #2.  In less than 30-minutes I had stretched and strengthened my entire body and was ready to take on another vacation day feeling fantastic.  Check out Yoga Meltdown here.

Lastly, to balance out all of those extra carbs and fat that I had taken in, I did one of my absolute favorite workouts, Kickbox Fastfix, and it’s exactly that.  You’re in and you’re out in 20-minutes flat with a cardio workout that torches calories from head to toe.  Check out Kickbox Fastfix here.

If nothing else, remember this, enjoy your time off, eat, drink and be merry.  But it is easy to lose the balance so just be aware and learn to indulge mindfully.  Always look and feel your best!!

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Declutter your life today; 5 easy ways

amyclosetI don’t know about you, but my house needs some serious Spring cleaning and decluttering.  Whether it’s a drawer so jam-packed that I can barely get it open or a closet that I can’t find anything in, everywhere I turn, there’s something looking back at me!

I’ve always been known as a neat, clean, tidy sort of person, kind of like Courtney Cox’s character, Monica on ‘Friends’.  For those serious ‘Friends’ fans, like myself, you might remember the episode where her secret was revealed.  Monica’s locked closet was pryed open by Chandler, who was curious to see what was inside.  Once opened, he was shocked to learn that  Monica wasn’t the neat-freak we all had thought she was, she too had clutter and it was hidden behind that door.

If you’re in the same boat as Monica and myself, here are 5 easy ways to start decluttering your life today…

  1. One drawer, closet or room at a time.  The most difficult thing about decluttering is feeling overwhelmed.  This feeling causes most people to do nothing and just walk away.  Instead, make the decision to keep your goals achievable and only tackle 1 drawer, closet or room at a time.  Maybe Monday will be a kitchen drawer?
  2. 3 piles; donate, keep or throw away.  Attack each cluttered area with a plan.  3 trash bags, boxes or even just piles on the floor with the intension of donating it, keeping it or throwing it away.  When it comes to your closet, the rule of thumb is if you haven’t worn it in a year, give it away and when you buy something new, let something go.  I always feel better about donating my cute clothes that I no longer wear because I imagine someone else enjoying them.  Plus, there’s the added bonus of a tax deduction; you can’t lose!
  3. Less is more.  Whether it be in a magazine, on the internet or even your friend’s dinner party, think about homes that you love and design aspects that look beautiful.  What do all of these things have in common?  Less is always more when it comes to decor, color stories and the layout of a room.  With that being said, aim for less in your home.
  4. Give yourself a break.  Decluttering can be exhausting, not only from the physical aspect of it but also the mental.  The thought process and emotional connections we have with stuff that we don’t want to part with can really take a toll.  If this happens to you, give yourself a break.  Go for a 15-minute walk around the block or practice a little yoga; do something that will uplift your mood and then get back to it, you’ll be glad that you did.
  5. Let go of electronics.  With laptops, televisions and cell phones (which are now more like mini-computers) we are almost always attached to an electronic.  From endless emails and scrolling through your Facebook timeline, this is another form of clutter in our lives.  Disconnecting from all of this will not only clear space in your mind, it will open up more time in your day to get outside, breath in the fresh air and think about positive things in life.  Letting go of electronics at least an hour before bed will also help you sleep better.

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Crunches don’t work; 3 secrets to losing belly fat

Read more from Skinny Healthy Girl here (click pic).

Best flat belly foods; click picture.

Who would have thought that all those crunches over the years weren’t doing anything to eliminate your belly fat?  There was a time when we were all led to believe that if we did crunches we would have tight strong midsections.  But it turns out that this particular exercise does nothing to burn fat.  So how do you lose belly fat?  Here are the 3 secrets.

  1. Specific exercises that strengthen and lengthen your entire body will enable you to lose belly fat.  These exercises are the plank, the superman pose and simple side bends that burn the bulge off of your muffin top.  In addition, most people don’t know that working out your butt helps burn the fat off of your gut.  Squats are the perfect example of an exercise that does double duty.  Check out the best ab workouts here.
  2. Eating flat belly foods is another secret to losing the fat.  What does that mean?  One of the biggest culprits that cause fat on the mid-section is processed foods because of the fat, salt and unpronounceable ingredients contained within them.  Instead, choose foods made up of healthy proteins and fiber that will keep you feeling fuller longer while enabling you to battle the belly fat like roasted chickpeas, hard-boiled eggs and Greek yogurt with berries.  Learn how to make perfect hard-boiled eggs here.
  3. The last and probably the most important secret to losing belly fat is reducing stress and increasing sleep to at least 6-8 hours per night.  Lack of sleep and stress can show on your belly because both will cause you to eat more, usually high fat foods.  Being consistent and going to bed at the same time each night while also incorporating yoga into your life will both help beat the belly fat.

David Zinczenko, author of ‘Eat it to Beat it’, says, “A sleepy person produces more of the hunger hormone ghrelin and that means an extra 120 calories a day, which is 12.5 pounds over a course of a year that you either have to learn to live with or work off.”  Learn more from David Zinczenko here.

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3 time efficient ways to get in shape fast and look hot this summer!

Read more from me here (click pic).

Check out the workouts I do to stay in shape here (click pic).

Who doesn’t want to look hot in the summer?  There’s that extra amount of pressure to be in shape within the warmer months when you’re wearing less clothing on those longer days.  So with everything else you have going on in your busy life right now, how are you going to get into amazing shape fast and look hot this summer?

I have no time!  That’s all I ever hear when people, especially women, tell me why they don’t workout.  And I believe them for sure!  But I have found that they do tend to find the time to fit in other activities like watching Real Housewives of NYC or drinking wine with friends.  Believe it or not, especially nowadays, when every exercise routine is built and based around the lack of time excuse, everybody can fit in a workout.

Forget the gym!  Who needs the expense, time and money it takes to find childcare, pay monthly dues and drive there with the hope of not having to wait to use a machine?  Working out at home is a sure thing, especially if you have the most effective efficient programs in hand.  Plus, did you know exercise does have to be lengthy to be effective? Here are 3 of the best!

Kickbox Fastfix with Jillian Michaels offers three 20-minute heart pumping workouts each one focused on a different area of the body, arms, abs and legs.  I love these workouts and do them every week, especially on those days I have no time.  Learn more about Kickbox Fastfix here.

UFIT DVD’s with Cindy Whitmarsh offers 20-minute workouts that pack a serious punch focusing on the body from head to toe.  She offers everything from cardio to strengthening workouts in this trio, all only 20-minutes long; that will get your body in amazing shape without wasting any time.  Learn more about UFIT here.

Ripped in 30 with Jillian Michaels is another one of her best because she whips you into shape in less than 30 minutes.  The core of the workout is 24-minutes and takes you through 3 circuits composed of 3-minutes of strength, 2-minutes of cardio and 1-minute of abs.  Learn more about Ripped in 30 here.

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Should you exercise when you’re sick?

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Should you or shouldn’t you?  This is the question of the day for me personally since I suddenly came down with a vicious cold and sore throat; paired with very little energy.  But it’s also a question often asked by many, should you exercise when you’re sick and keep the momentum going or is it a time to take a break?

The answer truly lies within the individual and the illness itself because no one knows your body like you do.  If you’ve got a little head cold or are just feeling off there’s no reason why you shouldn’t do some sort of exercise if you really want to.  But if it’s more like a flu where you feel run down or might even have a fever, it’s best to let your body rest and take a break, as I have done this week.

To be completely honest, I did squeeze in some squats each day, but not much of anything else.  And when you’re coming back to life, I find that easing your way back into your exercise routine is always best.  My first workout of choice when I started to feel better today was Yoga Inferno; the perfect way to stretch, build strength and infuse a bit of cardio into my recovery.

Learn more and check out Yoga Inferno here.

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Why eggs are a healthy breakfast choice, or any time of day

Learn "How to Boil the Perfect Egg" here.

Learn “How to Boil the Perfect Egg” here.

Starting out your day with eggs is a healthy choice in more ways than one.  If you aren’t already eating an egg or two for breakfast each day, you should be; here’s why.

Healthy eaters know that eggs are not only full of protein; they also contain choline, a type of B Vitamin that can improve the function of the nervous system and your cardiovascular health.

In addition, eggs are a protein-packed food so they promote weight loss because they keep you feeling fuller longer.  Choosing an egg over an empty-calorie snack will prevent you from snacking on high fat foods full of sugar later.

Follow up your workouts with an egg, a must for muscle repair after exercising.  Hard-boiled eggs are an easy way to do this, learn how to make them perfect every time here.

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Foods with more fat than a doughnut that you should be eating

Read more from Skinny Healthy Girl Here (just click the picture).

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There’s a difference between good fats and bad fats.  A doughnut for example generally contains more than 15 grams of fat that is going to make you gain weight, that’s considered to be a bad fat.  So unless it’s a special indulgence every once in a while; skip the doughnut.  But don’t skimp on the good for you fats listed below, they’re not only going to keep you feeling full, they promote heart health, are good for you and delicious.

  1. The avocado is one of my favorite foods because you can have it for any meal, including breakfast and because of the protein it contains, you’ll feel full longer.  Avocados contain monounsaturated fat that improves cholesterol and according to a study published in Diabetes Care, can also prevent belly fat.  Learn more about foods you should be eating to get a flat belly here.
  2. Peanut butter is another high protein food that is easy to incorporate into meals.  My favorite way to eat peanut butter is to have some on a rice cake or English muffin.  But you have to be careful and only have 2 tablespoons; that alone contains 16 grams of fat.  The good news is ½ of that is monounsaturated and peanut butter also contains polyunsaturated fat that has been known to reduce the risk of type 2- diabetes and heart disease.
  3. Eggs are another favorite on mine, I eat them nearly everyday.  If you eat a 3-egg omelet, you’ll be consuming 14 grams of fat, but you won’t be hungry for a long time.  Eggs contain saturated, monounsaturated and polyunsaturated fats, which is what helps you feel full.  In the past they got a bad rap, but more recently eggs are a recommended protein.  Learn how to make the best most perfect hard-boiled eggs here.
  4. Olives are a big deal in my house.  We put them in stews, make olive dips or just eat them alone on a whole grain cracker.  The fat contained in olives is almost entirely monounsaturated, making them good for you in so many ways.

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Why carb-free doesn’t work & why you should be eating them

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Learn more about eating carbs weight loss here (click here).

Let’s put it this way, if you want to eliminate white flour carbohydrates from your diet for the rest of your life, that would terrific.  But deliberately eating no carbs is anything but good.  As you know, diets don’t work for the long run because deprivation is not a lifestyle choice and either is going carb-free.

Did you know that the weight lost from eliminating carbs from your diet is only water?  With that being said, there is only so much water weight loss that you can achieve.  Real weight loss is through the reduction of fat, notice I said reduction, not elimination.  A balanced diet that includes complex carbohydrates is essential to your health; enabling you to take advantage of all the vitamins and minerals they have to offer.

So what carbohydrates should you be eating?  Some of my favorites are brown rice, quinoa, Fiber One Cereal and whole grain bread.  Here’s 3 reasons why you should be eating all of these:

  1. Weight loss actually happens when you eat whole grains.  How?  Because they fill you up and keeps hunger at bay; which enables you to take in less calories each day.  Learn more about this from Extreme Weight Loss coach Chris Powell here.
  2. PMS knocks on your door every month and there’s not much that we can do about it.  But is there?  Did you know that whole grain carbs are high in B vitamins; which studies have shown reduce the symptoms of PMS?
  3. Overall improved health is associated with eating whole grains.  From reducing the risk of a stroke, heart disease, cancers, type 2 diabetes and while also boosting your immune system, keeping you protected from illnesses.

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‘Fast Exercise’; Can 1 minute of exercise really make a difference?

afast

Learn more about here.

Everybody wants quick and easy; especially for the things we like doing the least.  One of the #1 topics at Skinny Healthy Girl is lack of time being the top excuse when it comes to exercise.  But can only 1-minute of exercise 3 times per week actually enable you to lose weight while also positively affecting your health?

Scientists all over the world are finding that less of more intense exercise can actually make a significant difference for your body.  We’ve talked about this here.  Any exercise is going to enable you to lose weight, lessen your chance of getting cancer and lower your risk of diabetes, even if it’s only a 1-minute workout.  How can that be?

Turns out, it’s about the stress and intensity of the exercise, not necessarily the duration, according to Dr. Michael Mosley, the doctor turned author of the new book ‘Fast Exercise’.  He believes that pushing your body through three 20-second intervals of grueling-type exercise will not only make you slimmer but also healthier.

Dr. Mosley believes that ‘Fast Exercise’ will give you maximum benefits with minimum work.  He explains, “This regime, doing short bursts of intense activity, seems to be much more effective not only for losing weight but also for improving insulin sensitivity,” a very personal topic for Dr. Mosley.

“Two years ago I discovered I was diabetic.  I was a bit overweight.  That got me into a ‘Fast Diet’ but also got me into a ‘Fast Exercise’ regime.  And now I’m 20 pounds lighter and my blood sugars are completely normal.  I’ve gone from diabetic to normal.”

The good news is you don’t need a gym or any fancy expensive equipment to accomplish high intensity interval training like this.  It can be as simple as doing one of the best high intensity workout DVD’s seen here, running up and down the stairs in your house or riding your bike.  The idea is to get your heart rate up until you’re huffing and puffing for three 20-second intervals, three times per week.

Although, Dr. Mosley has his critics, if nothing else remember this, any exercise is better than no exercise at all, so why not give it a try?  Learn more about ‘Fast Exercise’ here.

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Why are you still reluctant to try yoga?

ay

Check out YOGALOSOPHY here.

Yoga has been around for centuries, but more recently has become a lifestyle for many.  Even off the mat, yoga is known to transform people’s lives in countless ways.  Yogis find themselves becoming more patient, mindful, giving, understanding and present within their daily lives.  Yoga improves balance, strength, flexibility and posture enabling you to grow older gracefully.  Bone strength, lowered blood pressure and improved immunity are also benefits gained from practicing.  With all of these fantastic benefits, why are you still reluctant to try yoga?

I am often asked what it is that I do to stay fit?  It’s funny, more than anything else; most people want to know what the secret is to improving their physical appearance.  I love to share every form of exercise that I do and believe in, but one of the most important and closest to my heart is yoga because it offers so much more than a sculpted strong body.

Yoga is still fairly new to me; I too started practicing based solely on the physical benefits that I had heard about.  But I now consider myself to be a yogi of sorts because of my deep belief and commitment to it; I can’t imagine my life without it now.  I was also reluctant to try yoga at first because I was a bit intimidated and mistakenly thought it would be something that I’d do more to relax than exercise.  Boy was I wrong!

Yoga is not only one of the most difficult forms of exercise I’ve ever done, it has improved my life in the most positive ways possible.  Who would have thought that spending 30-minutes on a mat moving through yoga sequences would transform my life?  But it has.  So what I’ve personally learned through my own yoga adventure is, you’ll never know what yoga truly is until you’ve experienced it for yourself.  It doesn’t matter how much you’re told about yoga, you just have to give it a chance to truly understand.

As with all of the exercise programs that I do, I am an at-home yoga practioner.  Why?  Because I prefer to do yoga when I want, not by someone else’s schedule.  In addition, I like to change up my practice often and be able to pick and choose what program I’d like to do each day.  Here are my top 5 favorites; click on the name of each one to learn more.

Yogalosophy with Mandy Ingber is at the top for a reason!  This hybrid yoga workout combines yoga poses with traditional sculpting exercises that you’ll feel the next day.  I am a very big fan of Mandy’s because she doesn’t take herself too seriously, she’s hilarious and down to earth.  Mandy makes trying yoga for the first time easier.  Learn more about this yoga practice here.

AM PM Yoga with Rodney Yee and Patricia Walden is my husband’s favorite.  This particular DVD will help wake you up and/or prepare you for better sleep through a series of gentle yoga poses.  Learn more about this yoga practice here.

Skinnygirl Workout with Bethenny Frankel happens to be my go-to yoga practice every week especially when I don’t have a lot of time.  Not only will you be able to  choose how long you want each practice to be; you’ll get an incredible workout.  Learn more about this yoga practice here.

Yoga for Strength & Flexibility with Ashley Turner offers 2 programs and a bonus guided meditation.  You’ll get to do yoga for strength and/or flexibility with an instructor who knows her stuff with over 10 years experience.  Learn more about this workout here.

Yoga Meltdown with Jillian Michaelsis another hybrid type yoga workout that takes you through sequences that pick up in pace to burn mega calories.  It’s challenging, fun and you’ll feel it the next day!  Learn more about this yoga workout here.

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5 easy ways to become a morning person

alarmclock

No energy? 7 things you can do to improve that here (click pic).

Everybody does it!  We set the alarm clock every night with good intensions of getting up early, but instead find ourselves hitting the snooze button over and over again.  Wouldn’t it just be easier to become a morning person?  Great news!  You can with these 5 easy steps.

  1. Change your routine by turning in and setting your alarm earlier.  Did you know that it takes about 2 weeks to change a routine?  Well, if you tend to stay up late, start to change that routine by going to bed a little earlier.  You’ll be surprised how quickly you will fall asleep; we are always much more tired than we know.  In addition, if you set your alarm clock 15-20 minutes earlier than you normally do, you will be able to ease into the day rather than being jolted out of bed.
  2. Shut everything off.  No television or electronics before bedtime anymore.  Stimulating the brain with cell phones and laptops doesn’t enable you to calm down and fall asleep as easily.  Although the idea of going to bed in darkness may be tough to swallow, once you’ve done it a few times you wake up realizing how quickly you fell asleep, you’ll never go back.  Try doing something calming before bed like taking a bath.
  3. Maintain a sleep schedule.  Studies how shown that lack of sleep and inconsistent sleep can cause brain damage, learn more about this here.  So do your best to keep the same sleep schedule each night, once you do this and incorporate the steps above, you’ll wake up feeling energized each morning.
  4. Reward yourself with breakfast.  Sleep is essential to your health, but so is starting the day with breakfast.  Walking out the door with just a coffee in your system is not going to help you become a morning person.  Instead, it’s going to make you grouchy and fatigued.  You don’t have to eat full plate of food, but some protein like a hard-boiled egg will transform your mornings.  Learn how to make the perfect hard-boiled eggs here.
  5. Morning exercise.  Most people would choose sleeping in that extra 20-30 minutes over exercise any day.  But did you know that exercising in the morning will actually give you more energy in addition to making you feel happier throughout the day than that little bit more of sleep?  Try one of these short quick workout DVD’s here.

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Eat and exercise like a man; lose more weight

ajoe

Check out Joe’s book here (click pic).

Is it possible that women can learn from a man when it comes to weight loss?  Some experts think so.  There’s got to be a reason why the man in your life can decide that’s he’s going to drop a few pounds and within weeks can see the results; where women will work at it for months with very little change.  What’s the deal?

According to Sean Bourke, MD and co-founder of JumpstartMD, “Weight loss is stacked in favor of men on account of difference in hormones, metabolism and muscle mass.”  Based on these facts, men will build more muscle, burn more calories and lose more weight than women the same age following the same routine.

So what can women do to keep up?

  1. Cut one unhealthy food.  Since men don’t cut an entire food group from their diet, but instead only eliminate one unhealthy food, they are able to make an impact on their weight.  Women tend to cut carbs or dairy as a whole, but instead maybe skip the 3 packets of sugar in your coffee or that bowl of ice cream on Friday nights?  “When a diet is padded with calories from one thing, eliminating it can lead to immediate weight loss,” says Patricia Bannan, RD, author of Eat Right When Time is Tight.
  2. Workout in short bursts.  Skip long miles on the treadmill and instead choose high intensity internal training to get better results in a shorter period of time.  Science has proven that vigorous exercise in short bursts burns much more calories.  How?  Pamela Peeke, MD and author of Body for Life for Women says, “You’re challenging your muscles and your metabolism and pushing the volume of oxygen in the lungs, driving up calorie burn.”  Looking for workouts that will do this?  Check out my favorites here.
  3. Build muscle.  Women tend to choose cardio over strength training; which is a serious mistake.  There’s no other form of exercise more beneficial than weight training, whether it be with dumbbells and/or your own body weight.  Why?  Because muscle mass enables you to burn more calories long after your workout is over.  Push-ups, planks and challenging heavier weights will transform your body.  Check out one of the best weight training DVD workouts here.

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Best intense short burst workouts; my 3 choices

aultra

One of the best interval training workouts!

Science has recently proven that intense short burst workouts are much more beneficial than lengthy jogs on the treadmill or rides on the stationary bike.  Why?  Because vigorous exercise burns more calories, challenges your muscles and metabolism while enabling you to lose weight faster.

Here are 3 of the best intense short burst workouts that I do often.

Kickbox Fastfix is one of the best investments you can make to yourself for under $10!  This workout DVD offers three 20-minute intense kickboxing workouts that get your heartbeat up through all kinds of moves that get your heart pumping.  Once focuses on lower body, another on upper body and the last on the abdominals.  You’re in and you’re out with unbelievable results.  Check it out here.

UFIT Ultra Burn is a must have!  UFIT stands for ultra focused internal training and it’s just that.  The 20-minute cardio segment on this DVD is intense and no-stop, but fun and different from anything else you’ve ever done.  The workout consists of about 18 different moves, 1-minute each, set to new song each time.  There’s also a 20-minute sculpt and stretch segment that is absolutely fantastic mixing weights, body strength and stretch all into one workout.  Check it out here.

Ripped in 30 will get your body ripped through circuit training that focuses on 3-minutes of strength, 2-minutes of cardio and then 1-minute of abs.  The DVD offers 4 workouts that are each about 20-30 minutes long with 3 sets of 6-minute circuits, a warm up and a cool down.  You will use hand weights and body strength as your rip through these short burst workouts.  Check it out here.

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What’s the proper way to perform a squat?

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Learn more about squats here.

Everybody knows that the squat is the best exercise that you can do.  Heck, even Mandy Ingber includes squats within her Yogalosophy practice, giving Jennifer Aniston her tight backside and toned legs.  There’s simply no other exercise that measures up to the squat.  Learn more about why squats are the best here.

Consistently doing squats each day will transform your hamstrings, calves, quadriceps, butt and abs.  They will also build muscle enabling you to burn more calories at rest.  But with all of the benefits that come from doing squats, it’s important that they are performed properly to protect against injury.

Here is the proper way to perform squats:

  1. Warm up by stretching out your legs, touch your toes or maybe do few runners lunges to get your body ready for squats.
  2. Stand with your feet shoulder width apart.
  3. With your back straight and relaxed, be sure to keep your knees directly over your ankles and feet.
  4. Bend and lower your knees, hips and butt until reaching a 90 degree angle slowly, squats should never be rushed.
  5. Pull yourself back up to starting position while tightening your butt at the same time.
  6. Repeat this 20 times, performing 2-3 sets three to four times per week and watch your lower body transform.  How many can you do?  36?

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