Ultimate Fat Burning Cardio

Cardio is necessary to lose fat all over your body but Interval Training is the ultimate fat burner and pertinent to giving your body that boost it needs to lose those stubborn extra pounds. Pushing yourself for the short bursts and then slowing down just enough to recover so you can push yourself again.

Top benefits to interval training:

1.       Increase your overall speed

2.       Increase your stamina

3.       Increase your afterburn. What does that mean? Afterburn is the period of time in which your body continues to burn calories post workout. Did I mention that interval training targets your waistline! =O

So you’re saying I can burn more overall calories in a shorter amount of time? Yes!

Here’s the latest interval workout I’ve been working on:

-3 Minutes on the Treadmill - your speed will vary depending on your height, but you should be running at a quick pace

-3 Minutes on the Stair Stepper – this is your recovery time

Interval training works for all types of cardio, so if you prefer the elliptical and the rowing machine, pair them for 25-45 minutes. The key is to push yourself on those short bursts, it’s only for 3 minutes, YOU CAN DO IT! 

How To Get An Inner Thigh Gap

I’ve recently learned about “the inner thigh gap”…. Aside from the booty, the inner thigh gap is the most talked about part of a woman’s body – according to Troy. =] Especially in the summer time. SO, if you aren’t naturally blessed with this “inner thigh gap”, get busy on these exercises!

Inner Thigh Pulse – Lay on your side grabbing your ankle on your upper leg. With the lower leg, flex your foot with your heels up and your toes down. Pulse your lower leg up and down – do this 20x each side

Single Leg Lifts – Lay on your side with your toes pointed, raise and lower your upper leg – do this 20x each side.

Froggers – Lay on your back with your feet off the floor, knees to your chest and arms and hands off the ground by your side. Bring your heels together in a “V” shape. Extend and flex your legs making sure to keep the “V” shape in your heels – do this 20x.

Scissors – Lay flat on your back, point your toes with your legs straight in the air. Spread them apart and then cross them back in the center keeping your toes pointed – do this 20x.

Do this 4x all the way through, combined with some light cardio while maintaining healthy eating habits and you’ll be well on your way to a perfectly diamond shaped inner thigh gap!

What’s the first thing you notice on a man’s body?

Metabolism Boosting Snacks - Day #3 - Brazilian Butt Challenge

It's Day #3 for the 2-week Brazilian Butt Challenge. Honestly, I'm a little sore today! But thanks to Pinterest, I always find these little motivators to keep me in check.

Here's a few quick snack ideas to keep your metabolism up while satisfying your cravings and filling your tummy.

Whole Wheat Toast + Peanut Butter + Banana Slices (my favorite!!)

Mozzarella + Cherry Tomatoes + Basil

Non-Fat Yogurt + Berries + Sliced Almonds

Cucumbers + Carrots + Hummus (yum!)

Of course it's always best to be healthy when it comes to food and snack choices but it's unrealistic to completely restrict yourself from your favorite guilty pleasures and cravings. Stick to smart eating habits throughout the week and then treat yourself to ONE of your favorites on Saturday OR Sunday. =]

What are your favorite metabolism boosting snacks?

9 Reasons to Set Goals for Yourself and The First Steps to Achieving Them

1.       Goal setting will improve your identity; you’ll be surprised how much you learn about yourself.

2.       Setting goals for yourself makes you aware of your strengths; in turn you can use them to overcome obstacles.

3.       You’ll also discover your weaknesses - use these weaknesses to begin setting new goals to improve them and turn them into strengths.

4.       Once you’ve establish successes with your goals they will ultimately motivate you towards new goals and you’ll be unstoppable.

5.       Setting goals creates a step-by-step path to reach your goals – set your goals and work backwards.

6.       When you set goals, it forces you to set priorities and establish direction.

7.       Once you establish goals, you are no longer day dreaming, you’re taking the right steps to achieving them.

8.       When you set goals for yourself, you’re defining your purpose and meaning in life.

9.       Once goals are set in place, decision-making will be easy.

Ask yourself what brings you a sense of accomplishment, what are your personal strengths, and what areas might need more work. Be honest with yourself and share your goals with someone close to you to help keep you on track. Establish your goals in detail, put them in writing and give yourself a deadline! A realistic one of course… You’ll be surprised at how powerful your goals are when you map them out for yourself!

What’s your real ambition or private plan for that “sometime” in your life?  

How to get your boyfriend to the gym

Is your boyfriend a "couch potato"? These tips should get your boyfriend to the gym without being a nag:

1. Be involved with his progress - be as interested and excited as he is about his training and development. For example, help him measure his arms and other muscle groups.

2. Do the workout where they feel comfortable - the gym can be intimidating, especially when their man-card feels threatened. 

3. Use the workout as an excuse to build on your relationship - go on a jog together around the neighborhood or take a group exercise class, you might even meet a few new workout buddies to keep you both accountable. 

4. Reward him - set goals together and reward him as he achieves his goals. He'll stay motivated and have something to look forward to.

5. Find the right activity - be creative and join an adult softball or volleyball league. Some people hate spending their evening at the gym after a long day at work. 

Is having a less active partner a deal breaker for you?

I'm in love with this infant car seat cover that my sister-in-law Cara got for our new baby! I can't even wait for it to come in the mail!

DIY Micro-Dermabraison

I live by this DIY Micro-Dermabraision! It's the bee's knees! This will brighten your skin, reduce the appearance of fine lines, wrinkles, blemishes and scars.

mix 3 parts baking soda with 1 part water

I usually make it in bulk and just take a little jar and fill it 2/3 of the way full and put some water over the top and mix it until its a thick paste.

Rub it in a circular motion on your entire face and rinse off with warm water.

I use this scrub every 3 days or so and I definitely notice a difference if I don't. ENJOY!