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Partner Workouts (Renae Bohall-Rochon, CPT)

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66.147.244.60 Partner Up! Valentine’s Day isn’t just for romantic couples! You can celebrate any relationship with a fast fun workout! Not only will you spend time together, you’ll burn more calories as a …

The Link Between Stress and Obesity

everydayhealth.com Research has found that stress leads to specific reactions in the body that cause induced cravings and lead to obesity. Learn how to break the cycle.

These 7 Herbs and Spices Can Save Your Skin

everydayhealth.com Find out how raiding your spice cabinet can help you have brighter skin, stronger hair, and more.

8 Fall Foods I Eat to Improve My Mood

Great information and healthy choices!!!

everydayhealth.com Mother Nature provided many foods during the fall season to help with our mood. Here are 8 fall foods I eat to improve my mood.

A trainer I follow named Tyler Bramlett's has a book called 27 Habits You Can't Ignore Book (HIGHLY recommended btw): Choose 5 of these habits to start with...
then once you feel you developed those habits, choose 5 more.

Keep moving forward, Continue to be the best version of yourself each and every day!!!

Drink Enough Water
Eat Your Veggies
Eat Protein For Breakfast
Work On Building A Strong Digestion
Get Your Sleep
Breathe Deeply
Read Your Daily Affirmation With Gratitude
Walk Every Day
Do Some Exercise
Get Some Sunshine
Touch The Earth
Use Cold Water Therapy
Make Sure You Laugh
Read Something
Avoid Obesogens
Kick Your Heels Up And Have A Cheat Meal
Try Or Learn Something New
Spend Some Time Alone Doing Something You Love
Spend Some Time Socializing With Your Friends Or Family
Go Outside And Play
Measure Your Success
Do A Selfless Act For Someone Else
Identify Where You Are Currently At And What Works
Set Or Adjust Your Goals
Create A Plan For The Next Month
Create A New Daily Affirmation That Focuses On Your Plan
Do Something To Take Care Of Yourself

P.S. Here's the 5 habits I'm working on this week...

1) Read Something - committed to reading a minimum of 1 book a month.
2) Hit my workout goal 3 times a week while being active 5
3) Drink 100 oz. of water
4) Eat 30g of fiber - mostly from vegetables a day (this one is difficult for me)
5) Measure your success - logged my food religiously and checking in with my on-line trainer daily (well almost daily...lol)

Just a little humor to get you going! Need a 2015 fitness plan? Bootcamp, personal training, or online coaching available...meal plans, and workouts that you can do at home are NOW available!

Simplified Nutrition Rules
1. Eat when you are hungry and until you are satisfied. There is no need to restrict or count calories when you eating the right foods.
2. Remember that health and fitness should not run your life, it should simply be part of it. Mistakes happen and you will fall off track at time. Don’t let one mistake ruin your day or week. Forget about it and move on. If you have a piece of cake at the office, you shouldn’t feel the need to workout for an extra hour that day. It is all about
balance and enjoying life. That is why the 80/20 rule works so well. If you were having a piece of cake at the office everyday, that is when you may need to reevaluate your nutrition plan.
3. Enjoy the foods you eat and the energy they bring. Get creative with the kinds of food you cook and eat. Eating healthy is far from boring and bland. Some of the most flavorful foods are the foods that are the best for you.

4 Treadmill Workouts that Are Actually Fun

Stay on track...do some extra fun cardio

blog.myfitnesspal.com When it comes to exercise, the treadmill is a reliable go-to option for cardio. Problem is, the second your foot hits the speeding belt you’ll remember: Running in place can be really boring. But i...

Ladders, kettlebells, deaflifts, triceps, and burpees... What else is a more perfect start to the day?

What do you think about when you are holding a plank...especially when it becomes difficult??

25 Reasons You're Not Losing Weight

Want to know why you aren't losing weight...this article sums it up perfectly!!

fitsugar.com Even if you follow a fitness routine and you often choose healthier foods, you may not be seeing the weight come off the way you hope. While there are plenty of other healthy accomplishments to celebrate on this journey, it can be frustrating to not see

The sweet secret that could kill you

If you want to be healthy you have to get rid of the sugar!! More and more research shows the harmful effects.

cnn.com Dr. Jennifer Caudle looks at how our daily rituals are putting way too much sugar into the average American body.

Exercise makes almost any physical/emotional ailment better...

Can't come to bootcamp today or you are snowed in from the gym??? Try this workout...Get A Hit Of Acid - (Lactic Acid)

Most people think that soreness that you feel a day or two days after a workout is from lactic acid. NOT TRUE! What you are experiencing is delayed onset muscle soreness (DOMS) which happens when the muscle fibers are damaged during the eccentric phase of a movement (when you are lowering).

Lactic acid training causes your muscles to fail on a chemical level. The more lactic acid in your system, the more growth hormone your body release. The more growth hormone produced increases lean muscle growth which then attacks fat!!

If you haven't trained with me...I am a HUGE fan of changing your repetition tempo which brings results simply by increasing your body's lactic acid level.

Here is an example of a lactic acid workout. This is not for beginners, and you have to start at a weight that is about 25% below your normal lifting weight to stay safe and have excellent form!

Lactic Acid Workout Set #1:

1A) DB Romanian Deadlift: 20 reps --- 1 second down, 3 seconds up
-Rest 15s
1B) DB Renegade Row: 10 reps -­-- 1 second down, 3 seconds up
-Rest 15s
1C) Goblet squat: 12 reps --- 2 seconds down, 3 seconds up
- Rest for 60 seconds at the end of the circuit and repeat for 3-4 rounds total.

FINISHER!!! Metabolic 4 minute trainer to capitalize on that killer workout. 20 seconds on, 10 seconds squat hold of squat to toes and squat jumps for 4-total minutes.

1-minute of 20-10 squat to toes
1-minute of 20-10 squat jumps
1-minute of 20-10 squat to toes
1-minute of 20-10 squat jumps

Don't let the calories from Superbowl get the best of you...you can watch the game, eat a little, AND workout. Then I'll see you all in bootcamp on Monday right??

Good cardio info!!! Check it out, and like my page!!!

CARDIO! - and why as a trainer I don't support it...

That's right, long boring cardio has proven to be one of the worst ways to lose weight. I am not a runner, I don't like being on a treadmill or piece of equipment for 45 minute - an hour. BORING! I don't know any people I've trained that like it either, but beyond that...it fails to produce significant fatloss results. Yes, there are health benefits, but you can get the same health benefits and more with shorter, higher impact workouts.

You don't believe me right? Here is proof:

Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

-A 3 month study on obese women published in 1998 found that women who did 45 minutes of cardio a day, 5 days a week, lost no more weight than those who dieted alone!

In another 2007 study on endocrinology and metabolism found the same thing:

-Subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

In an article called "Exercise Effect on Weight and Body Fat in Men and Women." Obesity 2007 found this:

-Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year? You've got to be kidding. I can tell you I have found a better way! The alternative is short, intense bouts of exercise. A recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days! And that's only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fatloss than long, extended bouts of cardio.

Here's an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

30 seconds of bodyweight squats
30 seconds of push ups
30 seconds jumping jacks

Repeat 4 times.

That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

HOWEVER - the magic happens in the nutrition. You cannot exercise your way out of bad eating habits.

NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

But, have no fear - that is part of my job, and I have a great system to keep you on track. If you contact me we can put together a fitness and nutrition plan that is not only easy to understand, but easy to follow. Stop the madness, try something new. Bootcamp classes have availability and Renae has personal training sessions open during the week, and to try either one for the first time is FREE! Nothing to lose - but stubborn pounds. Let me help you create new habits that create success in all areas of your life.

CARDIO! - and why as a trainer I don't support it...

That's right, long boring cardio has proven to be one of the worst ways to lose weight. I am not a runner, I don't like being on a treadmill or piece of equipment for 45 minute - an hour. BORING! I don't know any people I've trained that like it either, but beyond that...it fails to produce significant fatloss results. Yes, there are health benefits, but you can get the same health benefits and more with shorter, higher impact workouts.

You don't believe me right? Here is proof:

Utter AC, et al. Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

-A 3 month study on obese women published in 1998 found that women who did 45 minutes of cardio a day, 5 days a week, lost no more weight than those who dieted alone!

In another 2007 study on endocrinology and metabolism found the same thing:

-Subjects did 50 minutes of cardio, 5 days a week, and once again lost no more weight than those who dieted alone!

In an article called "Exercise Effect on Weight and Body Fat in Men and Women." Obesity 2007 found this:

-Over the course of this one year study, subjects performed aerobic exercise for 60 minutes a day, 6 whopping days a week (who even has TIME for that?) and lost only 3.5 pounds on average in an entire YEAR!

3.5 pounds of fatloss after an HOUR of exercise, nearly every day, for an ENTIRE year? You've got to be kidding. I can tell you I have found a better way! The alternative is short, intense bouts of exercise. A recent study published in the European Journal of Applied Physiology found that 15 minutes of a circuit-style resistance training workout elevated metabolism for a full THREE days! And that's only from 15 minutes!

Other studies have found similar results with interval style workouts as short as 4 minutes producing dramatically more fatloss than long, extended bouts of cardio.

Here's an example bodyweight, short-burst exercise routine that you can try today to boost your metabolism and your fat loss results:

30 seconds of bodyweight squats
30 seconds of push ups
30 seconds jumping jacks

Repeat 4 times.

That workout right there only takes SIX minutes and you'll burn way more fat than you will with those long, drawn out, boring cardio sessions.

HOWEVER - the magic happens in the nutrition. You cannot exercise your way out of bad eating habits.

NO workout will ever help you lose fat unless you get your nutrition in order. Unfortunately, nutrition is an area where most people really struggle, and sticking to a "diet" long term can be near impossible.

But, have no fear - that is part of my job, and I have a great system to keep you on track. If you contact me we can put together a fitness and nutrition plan that is not only easy to understand, but easy to follow. Stop the madness, try something new. Bootcamp classes have availability and Renae has personal training sessions open during the week, and to try either one for the first time is FREE! Nothing to lose - but stubborn pounds. Let me help you create new habits that create success in all areas of your life.

Timeline Photos

NUTRITION 101

WHY DO WE NEED CARBOHYDRATES TO SURVIVE?
Carbohydrates are the macronutrient that we need in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% - 65% of calories should come from carbohydrate. We need this amount of carbohydrate because:

**Carbohydrates are the body’s main source of fuel.
**Carbohydrates are easily used by the body for energy.
**All of the tissues and cells in our body can use glucose for energy.
**Carbohydrates are needed for the central nervous system, the kidneys, the brain, the muscles (including the heart) to function properly.
**Carbohydrates can be stored in the muscles and liver and later used for energy.
**Carbohydrates are important in intestinal health and waste elimination.
**Carbohydrates are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbohydrates, but in lesser amounts.

Diets high in fiber have been shown to decrease risks for heart disease, obesity, and they help lower cholesterol. Foods high in fiber include fruits, vegetables, and whole grain products.

WHY DO WE NEED PROTEIN TO SURVIVE?
According to the Dietary Reference Intakes published by the USDA 10% - 35% of calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for:

**Growth (especially important for children, teens, and pregnant women)
**Tissue repair
**Immune function
**Making essential hormones and enzymes
**Energy when carbohydrate is not available
**Preserving lean muscle mass

Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes, and in smaller quantities in starchy foods and vegetables.

When we eat these types of foods, our body breaks down the protein that they contain into amino acids (the building blocks of proteins). Some amino acids are essential which means that we need to get them from our diet, and others are nonessential which means that our body can make them. Protein that comes from animal sources contains all of the essential amino acids that we need. Plant sources of protein, on the other hand, do not contain all of the essential amino acids.

WHY DO WE NEED FAT TO SURVIVE?
Although fats have received a bad reputation for causing weight gain, some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

**Normal growth and development
**Energy (fat is the most concentrated source of energy)
**Absorbing certain vitamins ( like vitamins A, D, E, K, and carotenoids)
**Providing cushioning for the organs
**Maintaining cell membranes
**Providing taste, consistency, and stability to foods

Fat is found in meat, poultry, nuts, milk products, butters and oils, lard, fish, grain products and salad dressings. There are three main types of fat, saturated fat, unsaturated fat, and trans fat. Saturated fat (found in foods like meat, butter, lard, and cream) and trans fat (found in baked goods, snack foods, fried foods, and margarine) have been shown to increase your risk for heart disease. Replacing saturated and trans fat in your diet with unsaturated fat (found in foods like olive oil, avocados, nuts, and canola oil) has been shown decrease the risk of developing heart disease.

7 Things to Remember When You Think You’re Not Good Enough

Please remember this when you are getting on the scale each week!! Your fitness plan is a journey and a lifestyle.

tinybuddha.com While my self-love journey is on-going, here are a few things I try to remember when I think I'm not good enough and I'm tempted to be mean to myself.

TRAINING WITH WEIGHTS:

Obviously if you've trained with Renae or been to bootcamp you already know this...but we'd like you to share this message with other women you know so you can improve their health!!

Unfortunately when the topic of lifting weights comes up with many women, the most common response I hear is: I DON'T WANT TO GET BULKY, OR PUT ON MUSCLE LIKE A GUY!

If only putting on muscle were that easy...

Muscle is the "bestie" to metabolism which keeps it running. I am almost 40 and I want the most muscle I can have on my body. The biggest complaint I get from women who turn 30 and then turn 40, and once again turn 50...is that their metabolism seems to slow down in their each decade. What usually happens is a loss of lean muscle so their body isn't as metabolically active. Even when they eat the same amount they add pounds since they have less muscle and usually a more sedentary lifestyle.

One of the biggest mistakes I see women making in the gym is only lifting light weights. The mentality is if they lift heavy they will bulk, and they've been told more reps with less weight will get them to their goals. Women need to get stronger to gain muscle.

Lift heavier weights for 10-12 reps rest a minute or less and do another rep. The older a woman gets...the less hormones they have to support big muscles without REALLY heavy, high-volume training and serious sepcialiized nutrition.

So why lift weights if you have never done so before??

**It keeps you functional
**It can improve your balance
**It will strengthen your bones
**You will keep the muscle AND lose the fat
**You will be leaner, and feel better about yourself

Maybe one of more of these reasons is hits home with you. If so, then quit making excuses and start lifting weights. It is never too late to begin but the sooner you do the better.

Are you new to fitness, recovering from an injury, 50+ and need a 'gentle' approach, or need a coaching program for your fitness goals?? Come to bootcamp free for a week, or schedule a free personal training session with Renae to start your own fitness plan!

WEEKEND WORKOUT!!! I'm heading to the gym to do this soon!!!

How Much Weight Should You Use For Your Workouts:

ve been asked this question a lot lately...so here are my personal thoughts and suggestions. If you don't have a plan for your weight lifting and one workout doesn't progress into another, you aren't going to be very effective or see results.

It depends on what you are doing. Different approaches for a main workout, complex training, density training, your light day etc.

A. How Do You Choose A Weight For Your Main Program

This one is easy! If your training regimen calls for 8 reps, you want to select a weight that you can lift (with perfect form of course) for 9 reps.

You DO NOT need to train to failure. Let me say that again...YOU DO NOT NEED TO TRAIN TO FAILURE!

If it’s a bodyweight exercise, you can cut back on the intensity to meet the reps OR you could even increase the intensity.

As an example...if I told a client to knock out 40 Spiderman Pushups (20 per side), they would laugh, then say some choice words, and instead do 40 regular pushups, or modify them on their knees, or go to a wall. WHY you ask? Because their form would most likely be awful after half that amount of spiderman pushups.

B. How Do You Choose a Weight with Density Training?
Density Training is a quick and easy way to effect a high intensity, metabolic surging session into a small time frame. There is little rest while doing the circuit - one of the most effective ways to train.
You still want to provide a challenge but NOT burn yourself out before 20 minutes.

Choose a weight in which you can lift for about 3-5 reps MORE than what’s prescribed.

EXAMPLE: Do as many circuits as possible in 20 minutes, resting only when needed.
1A) DB Squat (8)
1B) DB Chest Press (8)
1C) DB Row (10/side)

For the Squat and Chest Press, you would choose a weight that you can lift with perfect form for about 12 reps. For the DB Row, perhaps 15.

C. How Do You Choose a Weight with a Complex?

Choose your weakest exercise in the complex.
Choose a weight in which you can lift for 4-6 reps MORE than what is prescribed for your weakest exercise.
Use that weight for the complex (and try to not put the weight down).

Example: Do 4-5 circuits with 1 minute rest in between

1A) DB Front Squat 45 sec. - 15 sec. rest
1B) DB Forward Lunge 45 sec. - 15 sec. rest
1C) DB Bent Over Row 45 sec. - 15 sec. rest
1D) DB Curl and Press 45 sec. - 15 sec. rest

D. How to Progress Each Week (and Other Notes)

A) Select one exercises in your MAIN program in which you'd like to see improvement. For example, let’s say last week you performed 8 reps of the DB Row with a 40-lb DB. This week, see if you can do 8 reps with a 45-lb DB. It may take 2 weeks in order to increase the weight. Be smart and progress SLOWLY!! If you try to progress with every exercise, you’ll burn out quick.

B) Start your main workout conservatively. A new program means new rep schemes and exercise selection. That also means a new stimulus. So, don’t be afraid to do two things when starting a new program, especially with all these resolutions still floating around!!

#1 – Cut back on volume. If a program calls for 3 sets, perhaps just do two sets.

#2 – Cut back on intensity. This is especially true if it’s a rep scheme you haven’t done in a while or a new exercise. When in doubt, go a little lighter in resistance (or less reps when it comes to bodyweight moves and then next week, you can increase your volume/intensity.)

#3 - Hire a trainer, or go to a bootcamp/fitness class where the workouts have been designed to progress you in a safe and effective way!

I AM LOOKING FOR 10 NEW PEOPLE WHO WANT TO JUMP INTO THEIR NEW LIFE, LOSE WEIGHT, AND TRANSFORM THEIR BODIES IN 6 WEEK "RESULTS GUARANTEED" PROGRAM FOR FREE!!!

Stop dieting, stop the fad pills and all gimmicks. Let me teach you how to make lifestyle changes that will last forever. Feel more confident, look and feel better...but most importantly believe in yourself!

*Must come to all workouts, agree to follow the meal plan, and allow us to post before and after photos with a testimonial.*

OFFER AVAILABLE FOR MOON VALLEY 6:00 AM BOOTCAMP MONDAY - THURSDAY OR 44TH AND CAMELBACK LOCATION - MORNING OR EVENING.

*Private message me for further details. SERIOUS people only who are dedicated to making a change to their health and fitness.*

*THE PROGRAM OFFICIALLY STARTS FEBRUARY 1ST!! WHAT ARE YOU WAITING FOR??

I AM LOOKING FOR 10 NEW PEOPLE WHO WANT TO JUMP INTO THEIR NEW LIFE, LOSE WEIGHT, AND TRANSFORM THEIR BODIES IN 6 WEEK "RESULTS GUARANTEED" PROGRAM FOR FREE!!!

Stop dieting, stop the fad pills and all gimmicks. Let me teach you how to make lifestyle changes that will last forever. Feel more confident, look and feel better...but most importantly believe in yourself!

*Must come to all workouts, agree to follow the meal plan, and allow us to post before and after photos with a testimonial.*

OFFER AVAILABLE FOR MOON VALLEY 6:00 AM BOOTCAMP MONDAY - THURSDAY OR 44TH AND CAMELBACK LOCATION - MORNING OR EVENING.

*Private message me for further details. SERIOUS people only who are dedicated to making a change to their health and fitness.*

*THE PROGRAM OFFICIALLY STARTS FEBRUARY 1ST!! WHAT ARE YOU WAITING FOR??

The strongest actions for a woman is to love herself, be herself, & SHINE amongst those who never believed she could! -unknown.

It's easy to get down on yourself while you are struggling with losing weight or changing your lifestyle to eat better. The kinder you are to yourself during this process the better, and the more successful you will be. - Renae

4 FOODS THAT NATURALLY PURGE TOXINS!!!

- FOOD #1 =>> Will Clean Your Fat Burning Filter

- FOOD #2 =>> Purges Toxins From Your Blood

- FOOD #3 =>> Destroys Fat Storing Estrogen

- FOOD #4 =>> Stop Inflammation & Recover Faster

FOOD #1: Turmeric (clean your fat burning filter)

Turmeric is now being touted as the “fountain of youth” super spice. Used predominantly in Indian cuisine, the root of this spice is used for dozens of health benefits, including acting as a powerful, all-natural anti-inflammatory agent.

FOOD #2: Lemon Juice (purge toxins from your blood)

The all-natural alkalizing effect of fresh squeezed juice has a very powerful detoxifying effect that can purge toxins from the blood and help assist in removing harmful compounds from your body.

Almost everybody has been misled to believe lemons are acidic, but inside your body lemons are an incredibly alkaline food that can help balance your body’s pH, which means better health and higher energy levels.

FOOD #3: Cruciferous Vegetables (destroy fat storing estrogen)

Cruciferous vegetables takes its name (Cruciferae, New Latin for "cross-bearing") from the shape of their flowers, whose four petals resemble a cross.

They basically block the effects of "BAD" estrogen (xenoestrogens) which accumulate inside your body from constant exposure to environmental toxins.

This hormone is the reason why women are storing more and more belly fat in today’s day and age – and it’s also responsible for chronically low testosterone levels in men.

Obvious choices to add to your daily nutrition plan are broccoli, cauliflower, spinach, and cabbage. Some other, lesser-known, super veggies include swiss chard, arugula, collard greens, bok choy, kale, and watercress.

FOOD #4: Tart Cherries (recover FASTER and stop inflammation)

Over 111 million prescriptions are issued yearly for anti-inflammatory drugs. These meds have been shown to wreak havoc on your digestive system, while causing damage your heart, your liver, and your kidneys.

But the healthy components found in tart cherries have been shown to provide STRONGER protection against muscle injury and damage than these dangerous drugs. In other words, this tiny fruit has been proven BETTER than things like Ibuprofen for reducing inflammation and muscle soreness.

In fact, over 74 published studies indicate tart cherries deliver a high level of protection against cardiovascular disease, metabolic syndrome, and can even fight against Alzheimer’s. Many of them also validate tart cherries and tart cherry beverages speed up recovery time from exercise and reduce inflammatory markers significantly.

Time to go grocery shopping!!!!

A little humor for your Saturday!!!

Did you know...you should eat PROTEIN to fight off cold and flu this year!! How many years have we been told that vitamin C is the most beneficial thing to take for a cold? Protein antibodies go to work when you have an infection. You need to keep eating protein to replace the ones that are working hard to keep you healthy!

My favorite protein packed foods: cottage cheese, quinoa, beans, Greek Yogurt (in moderation due to the sugar content), tuna fish, eggs, pumpkin seeds, and peanut butter (again in moderation due to sugar and fat content).

Stress and lack of sleep also lowers your immune system, so keep bumping up the protein when those things occur. I can't guarantee you won't get sick, but you'll be in better physical shape to fight it more effectively.

Weekend Workout - only serious people that want results should CHECK THIS OUT! Come try a week of bootcamp FREE this January!

Home Workout For The Day!!! 20-10 Tabata. 20 seconds of work 10 seconds of rest. LET'S Do IT!

20/10 - Jumping Jacks - 4 rounds (then move to next exercise)
20/10 - Push Ups - 4 rounds (then move to next exercise)
20/10 - Squats - 8 rounds (then move to next exercise)
20/10 Spiderman Climbs - 4 rounds (then move to next exercise)
20/10 Prisoner Lunges - 4 rounds (then move to next exercise)

Total 12 minutes! This workout has proven to be as effective as 30 minutes of cardio.

EAT BREAKFAST!! Breakfast skippers are 4.5 times more likely to be obese than breakfast eaters. In one recent study, people who ate breakfast as their largest meal lost an average of 17.8 pounds over three months. The other participants consumed the same number of total calories per day, but ate most of their calories at dinner. The large-dinner group only lost an average of 7.3 pounds each over the same time period.

Skipping breakfast is associated with hypertension, insulin resistance and elevated blood sugar levels.

A 2005 Journal of the American Dietetic Association review of 47 breakfast-related studies found that eating breakfast is likely to improve cognitive function related to memory and test grades.

Aim for a minimum of 300 calories with 15-20 g of protein. Try some oatmeal, eggs, almond butter, cottage cheese (less sugar than yogurt!!), berries, vegetable omelet...you get the idea. Set yourself up for success. Tell me what you are eating for breakfast today!!