lose weight

Flat Stomach Workout of the Week – Full Body Workout for a Flat Stomach

Need a quick workout this week? Not sure what to do in the gym? Need a flat stomach workout that will work every muscle?

Here it is!

Check out this week’s flat stomach workout of the week — its  a quick full body circuit that will have your heart racing in NO time!

This workout can be added into your current routine or it can be done on its own.

Note: If you are adding this workout into your current weight routine — make sure you are giving your muscles at least 24 hours to recover between weight sessions. Recovery time is just as important as workout time when trying to lose weight.

Have a good workout!!!

Weighing In – The New Trainers on the Biggest Loser

So I have to admit, part of the reason I tuned in to this season of the Biggest Loser was to find out who the new trainers were.

I know I’m not alone.

And now that they have unveiled the new trainers on Season 10 of the Biggest Loser — I thought I’d let you know who they are — give you a bit of my opinion — and find out what you think!

Biggest Loser Trainer – Brett Hoebel

Brett’s been in the fitness industry for 20 years – working as trainer and studying various forms of martial arts. And he’s done his studying….

“I’ve studied, I was a pre-med, there’s a science to training,” he said. “There’s no guesswork on anatomy, physiology, and kinesiology.” He also talked about being overweight as a teen. “It took a lot of blood, sweat, and tears,” he said. “That’s what I want to show the contestants.”

This type of knowledge will be extremely beneficial and helpful to the contestants Brett will work with. Understanding how the body works will be helpful when working with the contestants on the Biggest Loser – helping them to lose the most weight possible, while understanding the stress their body is currently under with all that weight.

Brett’s experience as an overweight teen will help him connect emotionally with the contestants — helping him understand what they are going through — which will in turn help him help the contestants deal with the hardest battle in the weight loss process — your mind. His Martial Arts experience will bring another mixture of workouts to the show that will make the show more interesting.

Biggest Loser Trainer – Cara Castronova

A number 2 ranked boxer + double golden gloves winner, new trainer Cara has dealt with her own life full of hardships. After losing her father when she was 14, and her mother just recently Cara will be ready to help the contestants on the show deal with their hardships that have lead to weight gain.

“I’m here to bring back the fighter in each and every one of them,” she said. Her certification as a personal trainer and boxing coach will help her create fighters out of each of the contestants.

The two new trainers on the Biggest Loser will bring a new dynamic to the gym of the Biggest Loser. You can guarantee they will help the contestants make huge drops on the scales (as was already proven in the last few weeks). I’m excited to see what this season will bring….

Do you think the new trainers are as good as Bob and Jillian? Would you have chosen to go with Bob and Jillian or the ‘Unknowns’ if you had to decide that first week?

5 Reasons Why Women Need to Lift Weights — Benefits of Weight Lifting for Women

Okay, I’m going to be brutally honest with you.

Ladies — if you REALLY want to lose weight…if you REALLY want to get a flat stomach…then you REALLY need to make sure you are lifting weights.

Not only does a weight workout FEEL amazing, but it helps you get results faster than spending hours on the treadmill.

One Way to Beat the ‘New Years Resolutioners’ Gym Crowds

If you are your avid gym goer (like myself) January is your LEAST favorite time of the year in the gym. All the “New Year Resolutioners” who have decided that THIS is the year they are going to lose weight flock to the gym – workout everyday and by mid-February you never see them again because they never return.

Now don’t take this the wrong way — I LOVE to see all the new faces in the gym — all these people who have dedicated their new goal and life mission to lose weight and get healthy – to finally get the beach body they have always wanted. Good for you! You go girl!

How to Quit the Clean Plate Club and Start Losing Weight

I can still hear my mothers voice in my head as I sit at the dinner table trying to finish those last few mouthfuls so that I left a clean plate. This mentality of eating was fine when I was little, but now all it causes is an expanding waistline. Its time for us to quit the clean plate club and start losing weight!

It’s Over – Reflecting on the Journey to My First Two Bikini Competitions

Its over…..

A sixteen week weight loss journey of dieting and training and extreme focus have come to an end. Sixteen weeks of nerves, laughs, second guessing myself and growing have written their final chapter.

A sixteen week adventure that begun with a silly idea have ended in two spectacular shows.

Honesty is the Best Policy for Weight Loss

Have you ever been to a trainer or nutritionist and they have asked you to keep a food journal of what you eat? So you write down all the healthy stuff – the chicken, veggies, and fruit, but somehow your forget to write down the ‘bad foods’ that you are suppose to stay away from – bag of peanut M&M’s, ice cream? Well, this ‘forgetfulness’ or ‘lying’ will only prohibit you from losing weight and make it harder for you to get a flat stomach.

Luckily for you your nose won’t grow like Pinocchio if you tell a lie, however, your waist line will begin to grow or keep from shrinking instead.  Not being honest with yourself, is the biggest thing keeping you from reaching your weight loss goals.

Flat Stomach Workout – Saturday Morning Sweat Session

If you’ve been keeping up with me on Twitter you know that Saturday mornings are one of my favorite workouts of the week. I’m not 100% sure why especially considering my gym has been getting busier and busier these last few Saturday mornings, but there is just something about training on Saturdays that gets me excited.

Well, there are a few reasons that I love my Saturday morning workouts:

• I’m up early but not TOO early
• I have more time to be in the gym than any other day of the week (even though my workout will probably be the same time frame)
• I don’t have to ‘do’ anything (like go to work) right after so I push myself EVEN harder
• There is just a great energy

Saturday morning workouts get me PUMPED for the rest of my day and the rest of my weekend. I want to start your weekend off the same way – so I thought I’d share one of my favorite Saturday sweat sessions with you. So that you too can start your weekend off the right way!

76 Things I Learned in 2009

With 2009 quickly coming to an end, I thought I’d take some time to reflect on what the past year has taught me. Its a mix of fitness, nutrition, life and the world around us, as we never really stop learning. As 2009 comes to a close I anxiously await the greatness 2010 shall bring!

Goodbye ’09!

1. I am not skinny – I am strong – don’t try to tell me otherwise.

2. I honestly, LOVE LOVE LOVE going to the gym – if I can’t go I get cranky.

3. The only way to get what you want is to go after it until you get it.

4. Spontaneity makes life more fun – especially when you can get tickets to a Yankees Playoff Game 11 rows from the dugout!

5. Natural Peanut Butter is one of the BEST food groups and an essential for dieting.

6. That Decepticons have come to earth to try and find Megatron and the Allspark, but Optimus Prime is determined to protect the Allspark and keep it away from Megatron, who’s been frozen in the Artic when he tried to come to earth. (Yes, I learned WAY too much – maybe? – about Transformers).

7.  Watching my first Arnold online was awesome, however it’ll be EVEN COOLER to see it LIVE in March!

8. Kids say the ‘darndest’ things!

9. Walking my dog everyday, even when I REALLY don’t want too, is good exercise.

10. One of my favorite articles of clothing is sweatpants.

11. Family is the most important aspect of life.

12.  Not everyone will understand what you are trying to do or where you are trying to go, but as long as you know your journey you will get there.

13.  The Penguins from Madagascar are HYSTERICAL.

14.  You can do anything you put your mind too.

15.  The weak make excuses as to why they haven’t reached their goals, the strong get there.

16. I LOVE laughing and smiling.

17. My favorite way to spend a Saturday night is on the couch with a good movie.

18. There are some movies that you HAVE to see in the theatres, as it makes them THAT much cooler.

19. WWE Wrestling is pretty cool on TV, but when they smash a guy on a table 500 ft from you LIVE, its THAT much cooler!

20. If I could, I’d spend a lot more money on workout clothes – SO comfy and LOVE them!

21. I still don’t understand why people bring coffee as their ‘drink of choice’ to the gym while they workout.

22. The Biggest Loser is an inspiring show.

23.  I LOVE all the people I’ve met and interacted with on Twitter and Facebook – SO many AWESOME people!

24. Too many women are scared to lift weights and therefore never reach their fitness goals.

25.  Setting goals is the only way to reach them.

26. I still LOVE ice cream.

27. Doing a 40lb dumbbell shoulder press and having the guys in the gym stop and stare at you is a PRETTY cool feeling!

28.  Seeing myself getting stronger and stronger each week is motivation enough to keep going back to the gym.

29. I love working out, but I love some time off.

30. I’m a good writer.

31. Writing is easy when you write about a topic you love.

32. Nobody likes someone who thinks they know everything.

33. I’m a pretty good knitter.

34. My favorite gifts to give are those that I’ve made for someone.

35. You can meet a person who will change your life forever in the most random places and when you least expect it.

36. I am my biggest obstacle in achieving my goals. Stop thinking and start DOING!

37. I was SO excited to get my blackberry but now I can’t wait to get rid of it!

38.  Christmas really is ‘the MOST wonderful time of the year’!

39. If I don’t eat every few hours I get cranky and can’t function – have to keep the fire stoke and always keep flat stomach snacks handy!

40. I really hate SPAM (the food and the emails).

41. When playing basketball you have to ‘sit down’ in the post.

42. Fresh snow is SO fun to go sledding in, unless you’re a REALLY big kid.

43. I love reading Fitness Magazines!

44. “Success is believing in yourself, and then convincing everyone else that you’re right.” ~Kermit the Frog

45.  I love having a cup of tea everyday – whether is green, white or black – its SO good for you!

46. Too much caffeine is not good for you.

47.  Having a vision board with your goals only makes you more likely to reach them.

48.  Make a change, go for a dream, reach for the stars because YOU want too not because society or someone is telling you too.

49.  A dog can make you smile no matter how bad your day is.

50.  2009 was a GREAT year, but I can’t wait to see what 2010 brings!

51. There are a lot of amazing HEALTHY recipes out there – which makes eating healthy easy!

52. Summer is my FAVORITE season – sun, swimming, fun – what more could you want!?

53. Water is UNBELIEVABLY good for you – I still need to drink more.

54. I love learning a new exercise at the gym.

55. Stretching helps prevent injuries.

56. Having strong core and glute muscles are imperative to getting stronger and keeping your back healthy.

57. Having good music makes the world of the difference at the gym.

58. Having a positive attitude and outlook on life, makes life more fun.

59. People make fun of what they don’t understand.

60. If I could afford too, I would eat organic food everyday.

61. There are unfortunately a lot of miserable people out there, who will do everything and anything to make you miserable too.

62. I need to write more.

63. If you don’t have a good plan you’ll never reach your flat stomach goals.

64.  STICKING TO a flat stomach diet is what makes it successful.

65. I LOVE the internet – there are SO many opportunities.

66. I love making a difference in someone’s life – whether its to help them lose weight, or as simple as a smile – it makes me happy.

67.  I’m a technology geek – I love figuring out how things work.

68.  Not eating doesn’t help you lose weight – it makes you look sick and out of shape – eat right and lift weights – its the only way to lose weight.

69. Most people that I see in the gym everyday, for months at a time, don’t look like they have ever stepped foot in a gym.

70. I have some amazing people in my life who support me and believe in me – they keep me going and believing no matter what the world will bring.

71. Don’t be afraid to speak your mind and go after what you want – what are you waiting for?

72. Watching what you eat is not just a figure of speech – its the only way to guarantee results.

73.  I LOVE cartoon movies!

74. We are making our children fat.

75. One of the most important aspects of reaching your goals is writing stuff done.

76. You reading my site is the MOST important thing and means SO much to me.

Thank you for your comments and your time. You have helped me reach many of my goals in 2009. I promise to make 2010 even BETTER than this year – with more great content and information. Thank you!

What did you learn this year? Anything you’d like to share? Let me know! I’d LOVE to know!

Six Quotes to Help You Up After You Fall

Its not always easy to get going in the morning. Life comes at you fast and sometimes you have to make a decision before you have the moment to think it through. Sometimes we fall and have a hard time getting back up.

Its not a straight road to the top or to your goals – there are twists, sharp corners, and maybe even some cliffs.  But don’t let that discourage you from reaching your dreams and goals. Don’t stop chasing after your fitness goals, your desire to lose weight and flat stomach. Don’t let the tough times bring you down – if anything take from them the energy to keep going and come up stronger than ever.

Here are six quotes to help you keep on fighting and that it’s okay:

“Whatever course you decide upon, there is always someone to tell you that you are wrong. There are always difficulties arising which tempt you to believe that your critics are right. To map out a course of action and follow it to an end requires courage.” ~Ralph Waldo Emerson

“So go ahead. Fall down. The world looks different from the ground.” ~Oprah

“Courage doesn’t always roar. Sometimes courage is the quiet voice at the end of the day saying, “I will try again tomorrow.” ~Mary Anne Radmacher

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” ~Dale Carnegie

“I am not judged by the number of times I fail, but by the number of times I succeed: and the number of times I succeed is in direct proportion to the number of times I fail and keep trying.” ~Tom Hopkins