Fit Girl Guide Podcast

In this episode: Part 2 of Secrets to great glutes, "I am" statements for success and Protein Myths. Training: Glutes part 2: Improve your glute training! Use a variety of exercises. there is no one specific, "best" exercise for the glutes. Plus, you don't really isolate them because several other muscles are involved in all glute training. Sled train! Those of you lucky enough to have snow,

Part 2 of Secrets to great glutes, "I am" statements for success and Protein Myths.

Tips to improve your glute training (part 1), apps for motivation, focus and goal setting, best bed time snacks! News: There was an error in podcast #162, it should be 21 minutes in length. It has been updated so be sure to get the full episode. I have a new site for All In One Workout dvds with plenty of video clips for you to check out! Find it at http://www.fitnessmakeover.com/video/dvd.  You

Tips to improve your glute training (part 1), apps for motivation, focus and goal setting, best bed time snacks!

Training Difficult exercises are usually the multi-joint exercises and are best for calories burning and metabolism boosting! Most exercises fall into either the single-joint or multi-joint categories. Single-joint exercises are generally isolation exercises and require less from the entire body. 1-arm exercises and biceps curls are examples. Multi-joint exercises use several joints and muscles

TrainingDifficult exercises are usually the multi-joint exercises and are best for calories burning and metabolism boosting! Most exercises fall into either the single-joint or multi-joint categories. Single-joint exercises are generally isolation exercises and require less from the entire body. 1-arm exercises and biceps curls are examples. Multi-joint exercises use several joints and muscles at the same time. Squats, Barbell Row, Bench Press and Lunges are all examples of multi-joint exercises. Any exercise that requires your full body to do or a heavy weight, will usually by multi-joint.Although they may be more difficult, the multi-joint exercises will enable you workout less and get better results! Be sure to focus on these exercises next time you workout!MotivationTake the Survey! 2013 New Year Motivation Survey! Click here!I have been working on expanding the Gain Control part of the Fitness Makeover Workshop. This is the section that focuses on motivation and self-support of your goals. I will be completing soon an e-course called "Banish Your Inner Bully", be sure to sign up for the newsletter updates to be notified when this course is ready! It is designed to help you create new habits to support your fitness goals. I have found that too many people have negative self-images and constantly utter put downs to themselves. This is not supportive and we need to fix that mindset! This course does that!Part of creating a new habit is visualization. As you drift off to sleep, or during your daily focus session, visualize yourself performing the new habit or behaving in a certain way in a situation. Visualize yourself and “act as if” you already have the new habit. The more you do this, the faster your subconscious mind believes it to be true and allows the habit to become automatic.Nutrition I had many great responses on the facebook fitgirlusa page about food logs. Many are using apps to help them keep track of their food intake. Visit the facebook page and give your input on this and several other questions I have there for you! For example, what is your favorite leg exercise? Do you use a medicine ball in your workouts? Do you have resistance bands?You'll also find links to helpful info and other tidbits of fitness advice! See you there!Get all the most recent episodes on iTunes or download this episode here: Fit 164 Multi-Joint Exercises, Visualization, Facebook.

In this episode: Are you a workout-aholic? What is motivation? Do you know the most important times to eat each day? TRAINING Are you a workout-aholic? How much time do you spend exercising &/or at the gym? Has your workout time increased because you have reached a plateau? Have you added more exercises in an effort to lose weight faster? More is not always better, in fact, too much exercise

Are you a workout-aholic? What is motivation? Do you know the most important times to eat each day?

MOTIVATION Way back in Podcast #70, I introduced you to fining your Mantra. You learned that the repetition of a word or a few words have the capacity to bring about miraculous results such as increased self-confidence and self-esteem or staying on track with your fitness program!  It is all based on a simple psychological principle, “as you think, so you become.”  In this episode, you'll learn

MOTIVATION Way back in Podcast #70, I introduced you to finding your Mantra. You learned that the repetition of a word or a few words have the capacity to bring about miraculous results such as increased self-confidence and self-esteem or staying on track with your fitness program! It is all based on a simple psychological principle, “as you think, so you become.” In this episode, you'll learn more about how to use your Mantra & Meditation to help you lose weight, get in shape and reach your fitness goals! Mantras should have a positive meaning. They remind you that your true nature is something great! If you start to think about the best part of your being, you will begin to have more self- confidence and this will show in your actions. It is not enough to just think about a mantra once, and then forget it. You need to think of your mantra in a concentrated and systematic manner over a period of time in order to get results. Also known as a “ritual” or “habit”. This can be as simple as repeating your mantra (in your head) while you brush your teeth, or writing it on an note and attach it to a mirror. Whatever helps you to repeat the mantra consistently over a period of time (ie 21-days) to form new habits! Add 5 minutes of quiet time each day to focus on your mantra and nothing else! Meditation and mantras go together very well! In order to get the benefits from mantra meditation, you need to meditate regularly with a mantra that has a positive, present tense meaning. Meditation is a process where you concentrate on the mantra and its meaning for as long as you can, and when you mind wanders, you bring it back. TRAINING What is a repetition? Why do we use certain numbers for repetitions? A repetition is a goal to reach during an exercise. The suggested repetitions are not an absolute! In fact, the +/- 2 rule applies when working out. Understanding why the repetition is a guide and not the most important part of your workout will help you get better, more focused workouts, and better results! NUTRITION We've talked alot about keeping a food journal or a log, especially if you are trying to lose weight. Have you done that? Have you actually kept a food journal for a day ore more? I challenge you (Challenge #1) in the next week to keep a food log (on paper or computer) and record every bite you eat! Then look up the foods in a book or the internet and total your calories. Also total your grams of Proteins, Carbs and Fats. Challenge #2 is to report to me via Facebook or Twitter what you learned! You don't have to give details, just tell me if the numbers you got were one of the following: what you expected more than you expected less than you expected. Then tell me how many grams of protein you got in for that day. Most people who exercise should have a goal of at least 100 grams of protein dail. Realistically, anywhere between 100-200 grams of protein per day, may be more accurate. Of course, it depends on your weight, lean mass, age etc. Doing my best to keep the podcasts coming every Wednesday (like previous years). Enjoy! Visit me on facebook.com/fitgirlusa and twitter.com/fitgirl. Get all the most recent episodes on iTunes or download this episode here: Fit 162: Mantra, Reps and Nutrition Truth!

NUTRITION  Simple Swaps for Healthy Eating and Weight-Loss!  You don't have to starve yourself or exercise for hours to see results. A few dietary changes can make a huge difference on your waist! Swap #1: Use Greens such as Cabbage, Collard Greens or Lettuce in place of bread. This swap can save you anywhere from 70-150 calories per slice!  Health perks: better cholesterol levels, increased

Simple Swaps for Healthy Eating and Weight-Loss! Motivation and self talk, Get The Best Use Out Of Your Home Cardio Equipment!

January 2013 Happy New Year! MOTIVATION Each new year we talk about goals, and one of mine is to find out what you want to learn about the most! How can I help you reach your goal this year?  Tell me by following or sending me a tweet on twitter (fitgirl) or facebook (fitgirlusa).  Are you interested in: The mystery of mindset How to lose less than 15 pounds How to lose more than 15 pounds

The mystery of mindset, 15 best workout tips of all time, veggie weight loss!

TRAINING Top Fat Loss Training Tips Strength train with a large volume (30 to 45 sets per workout) and short rest periods (10 to 60 seconds) Training protocol of 8 to 12 reps, more than 3 sets, 70 to 85 percent of the 1RM load. Strongman style training at least once a week. Manipulate rest, sets, reps,  tempo.  NUTRITION Creatine increases muscle strength and growth, but has gotten a bad rap