Fit Girl Guide Podcast

More ways to burn stubborn body fat! QuickFit Club training and free membership! Tips To Pick Up Your motivation when you need it most! QuickFit Club Jump on over to QuickFitClub.com and register for a free membership then get started cruising around the site and let me know what you think. Of course, do the workout videos too! Your feedback and opinions can help me make this the best workout video club ever!  Tell me what you like, don't like or what you wish was on the site.  Don't worry, you won't be put on any list or bugged to join when the Club Launches officially. Currently, I'm not sure when the official date is :(, but that just means more free workouts for you!  Check out the How to Use QuickFit Club page for details! QuickFit Club is still a work in progress and with your help and feedback the site should be easy to follow and navigate. The plan for the site is...simple, simple, simple.... Here’s how it works:  New memberships begin on the first of the month. Sign up any time prior and you will receive instructions and an email reminding you when it’s time to begin. On the first of the month, login to QuickFit Club and go to the “Member Home” Page and print out your monthly motivation and workout calendar. Complete your workouts on the days specified, or what fits your own schedule. There’s a box for you to check when you’ve completed the workout. The video workouts can be done anywhere you have internet access! The videos are optimized for all media players, types and sizes. Check the schedule for the weekly check-in chats (&/or webinars).  Review the theme of the month and your focus items! Print out Grocery Lists or Food Lists, if needed. Check out the latest recipes!  At this point, we a researching the best system for the chats so we can do text, voice and video, probably not all at the same time but I know eventually a live video chat is our goal. Which means..lucky you, a later launch for us, but more free Quickfit club time for you! If you haven't already get over to Quickfitclub.com and get started! NUTRITION Four more ways to burn stubborn body fat! The last part in our series!  Sip Green Tea.  Green TeaGreen tea contains caffeine and polyphenols which have been shown to increase calorie burning. It contains special calorie burning compounds that can help burn about an extra 100 calories a day! That can be the difference in overcoming a plateau! Here is a fantastic brand that can be used in many convenient ways: Matcha Green Tea Powder - ORGANIC - All Day Energy - Green Tea Lattes - Smoothies - Matcha Baking - Superior Antioxidant Content - Improved Hair & Skin Health- Exclusive to Amazon Fat? Yes, Eat Fat!  To get lean and cut, you have to eat less calories and fewer carbs. You also need a healthy balance of good fats, especially when you are cutting back on calories, carbs or both.  Healthy fats include foods such as lean red meat, almonds, walnuts, cashews or 2-3 tablespoons of olive oil. Why does fat help you burn fat?  It helps make the body more effective in using and burning fat - as long as calories and carbs remain under control. Thyroid Support. When you eat less in an attempt to lose body fat,  your metabolism adapts and can begin to burn less calories. One way to circumvent the slowdown is with phosphates. A combo of calcium phosphate, potassium phosphate and sodium phosphate given to strict dieters yielded a 12-19% more elevated metabolism than dieters who did not use phosphates. Write It Down.  You've heard this before, but it's still one of the most underused tips in shedding fat. Dieters who record what they eat, meal by meal, day by day, not only make better choices, but cheat less and eat fewer total calories. Writing it down keeps you honest and is a tool for reminding you that getting lean is a day by day process. MOTIVATION Five proven Tips To Help Eliminate depressed days and ge

Training: Insanity and Results! Motivation: Time Management and your success! Nutrition: Weight Loss Pill ingredients, helpful or harmful?  QuickFit Club update, thanks for the great response, after last podcast! The free membership will be around at least another month (or two) so get going and do those workouts!  Please do the survey so I can know what you like and don't like and we can make changes before the official launch! MOTIVATION Here are a few of the top time management tips you can put into practice. Tip #1 - Delegate Tasks - It's easy as a mom to take on every task yourself. This is only going to stress yourself. Take time to delegate some of those tasks to give yourself a break and free yourself to do more important things. Tip #2 - Create a To-do List - Every day, it's a good idea to create a to-do list for that day. This way you know what needs to be accomplished. Looking at the list will help you remember what you must do and as you check things off the list, it will keep you motivated to keep on going.  Tip #3 - Plan for the Next Day - At the end of every day, it can be very helpful to plan for the next day. Figure out a schedule of tasks so you can put things to rest when you go to bed. Tip #4 - Organize Your Work Space - If you do any work at home, make sure that you are keeping your work space organized. If you keep things together and have a place for everything, you'll find it is easier to take care of business within your home. These are just a few of the top tips for those who need help with time management. Start implementing these tips into your life and you'll see a huge difference in the time you have available and all that you accomplish. NUTRITION Looking for help with losing weight? Help that goes beyond the usual lifestyle changes, portion control advice and exercise routines? Weight-loss supplements touting names like "fat burner" and "thermo max" can be enticing. But do they work? And even more important, are they safe? Here's some info on a few of the most popular ingredients currently in supplements for weight loss. Chitosan Made from the shells of lobsters, shrimp and other shellfish, chitosan is an indigestible fiber. It is supposed to help weight loss by binding with the fat you eat, blocking its absorption. However, studies do not support this claim. Side effects include constipation and gas. People with shellfish allergies should beware. Chromium Most often present as chromium picolinate, it has been promoted to boost lean mass and decrease body fat. Though study findings have been inconclusive, an analysis of several studies recently concluded that supplementing with 200 to 400 micrograms of chromium picolinate could result in about a 2.5-pound weight loss per week in some people. Other studies have found a loss of body fat and an increase in muscle tissue, with no change in weight. Still others have found no effect at all. Though some laboratory studies have raised safety issues, a large number of human studies suggest it is safe. Citrus Aurantium (Bitter Orange) This herbal extract is a natural source of synephrine (a compound similar to ephedrine) and the supplement industry's current answer to the ephedra ban. But there are no published studies to show it is an effective supplement for weight loss. And like ephedra, its side effects include an increase in blood pressure; Environmental Nutrition recommends avoiding it. Conjugated Linoleic Acid (CLA) Both animal and human research hints at a possible role for CLA in reducing body fat and increasing lean body mass, but it's not quite ready for prime time. None of the human studies have been long-term. CLA is currently being studied in combination with chromium picolinate. CLA is found naturally in dairy foods and beef and is generally considered safe. Garcinia Cambogia The extract from Garcinia cambogia fruit rind contains hydroxycitric acid (HCA), which supposedly curbs food intake, weight gain and storage of excess c

Happy Halloween!Keep the QuickFit Club surveys coming! Your input is a huge help to me! Thanks! Remember, you can do a survey after each video workout (if so please indicate which video you did when you answer what like and not like)  or at the end of the week. In this episode: Ten (10) Halloween candies you can enjoy, Three (3) muscle myths you need to stop believing and laser focus for motivation. NUTRITION Yes, you can have Halloween candy and be guilt free!  Here is part one of better candy choices for Halloween! I'll give you another 10 choices in the next podcast! Who says the kids get all the goodies? Please note that these are listed in no particular order. If you are wondering what makes a candy fall into the category of "relatively guilt free, " here is the  criteria used:  Candy must be under 100 calories, less than 6 grams of fat, and less than 10 grams of sugar per serving. Hershey’s Special Dark: Dark chocolate has antioxidant benefits!  Snack on two miniatures for a total of only 88 calories and 5.2 grams of fat. Twizzlers: Low fat and chewy! Nibble on two of the snack size versions for less than 50 calories and 0 grams of fat. Peanut M & Ms: The snack-sized bag (about 7 pieces) is the perfect size! Just enough whithout being too much or high in calories!  Thanks to the peanuts, there is a boost protein, and fiber, too! At 93 calories, 4.7 grams of fat, and 9.1 grams of sugar, it's my favorite choice! Reese’s Peanut Butter Cups Miniature: Two mini cups are 88 calories, 5.2 grams of fat, and 9.2 grams of sugar.  Tootsie Rolls: Great for the munchies! Three minis contain only 70 calories and 1.5 grams of fat. Three Musketeers: You best bet is to have two which equal less than 50 calories, but the 8 grams of sugar make too many more questionable (ok, so maybe four is a better amount ;)) Tootsie Roll Pop: Keep your mouth and hand busy! Just  60 calories and 0 grams of fat (tootsie roll center included!). Watch the sugar,  there are 10 grams in a single pop! Payday: You don't always see these, but they have great numbers to keep your weight loss plan intact!  The fun size Payday contains 90 calories, 5 grams of fat, and 8 grams of sugar. Plus, thanks to the peanuts, it also has 2 grams of fiber and 7 grams of protein! Mounds: One snack-sized bar has 80 calories, 4.5 grams of fat, and 8 grams of sugar. A nice treat for your sweet tooth! Almond Joy: Similar to Mounds, one snack-sized bar has 80 calories, 4.5 grams of fat, and 8 grams of sugar. The Almonds in this bar add some extra health benefits by having some fiber and unsaturated fat.  TRAINING Muscle myths! These myths are still out there! Myth 1: Muscle Soreness After Exercise is from by Lactic Acid Build Up. This belief that lactic acid causes DOMS (delayed-onset muscle soreness), has been shown to be false since any lactic acid that is produced during exercise is cleared shortly after you finish, long before muscle soreness begins.  The soreness is actually caused by tiny tears in your muscle. Anaerobic training, such as weight training, breaks down your muscles so they can regenerate and grow stronger. As your body repairs those microscopic tears, you're building new, healthy, strong and metabolically active muscle tissue. You get stronger and leaner! Myth 2: You Need a Sports Drink When Exercising to Replenish Your Body's Electrolytes and Minerals. This myth is still being perpetuated even by doctors! Sports drinks are important for improving performance in endurance oriented,  high-intensity exercise that lasts longer than an hour, such as a marathon or triathlon. The reason: sports drinks provide water to replace what is lost in sweat and sugar (glucose), the fuel muscles need most in intense, long duration exercise. If you are doing the treadmill or bike a few times a week, you don't need a sports drink, water will do better!  For weight loss, avoid sports drinks as they can be high

More candy choices for Halloween (or anytime!), Exercise Myths that you may still believe, Stay motivated with short term goals! Check out Quick Fit Club weekly video workouts and give me your feedback. Free memberships end Jan 1, 2015! NUTRITION You'll have plenty of guilt-free choices this Halloween! In fact, these can be your go to treats when you have the sweet tooth!  With these podcasts you'll be armed with the best candy choices and be sure to stay on track toward your goals while enjoying some sweets! If you like Chewy and Sweet..... Air Heads: One mini Air Head bar is under 50 calories and 7 grams of sugar. Mike and Ike: One snack-sized box has only 50 calories and 0 grams of fat. Jolly Rancher: Keep your mouth busy for minutes! So many flavors too! You can have two for only 47 calories and 8 grams of sugar. Dum Dum Lollipop: Funky flavors and  only 20 calories, 0 grams of fat, and under 4 grams of sugar! You can have a variety! Sweet Tarts: Get three mini packs (for a total of 6 pieces) of Sweet Tarts for  30 calories, 0 grams of fat, and 7.2 grams of sugar. Smarties:  One roll is only 25 calories(!), 0 grams of fat, and 5 grams of sugar. Another great one for the munchies to keep your mouth busy! If you like Chocolate: Nestle Crunch Mini Bar: One fun size bar has 60 calories and 3 grams of fat. Eat it slowly and enjoy each bite! Heath Bar: One snack-size bar has 77 calories and 4.7 grams of fat. A tasty treat! Kit Kat:  Who doesn't love a Kit Kat bar?  One 2-piece snack size bar has 70 calories, 3.6 grams of fat and 9.2 grams of sugar. Go ahead, have two! Raisinettes: This chocolate and raisin combo has only 67 calories and less than 3 grams of fat per snack-sized bag (about 42 pieces).  Yes, dried fruit is higher in sugar, and this is no exception at 10 grams of sugar, so be sure to keep track of how many you eat! TRAINING Still more muscle myths! Myth: Lifting Weights Will Make You Bulky False! In fact muscle growth to the point of bulk occurs very slowly over a period of weeks, months, and years. I've heard people say that after they started lifting weights, they grew so much muscle that their jeans felt too tight and too small. While that may be true, strength training is not the cause. Muscle takes less space than fat, because it is denser.  The more muscle you build, the tighter your body will be. A poor diet and lack of exercise, as opposed to a weight-training program, create the appearance of bulk. Using heavier weights can be a time saver — studies show that you will get the same results when lifting heavier weights for fewer reps as you do with lifting lighter weights for longer. But no matter what size weight you use, make sure you choose one that is challenging your body the right way. The American Council on Exercise recommends that you choose a weight that fatigues your muscles within 90 seconds (aka makes you unable to perform another rep correctly), since that's within the limit of your muscles' supply of anaerobic energy. Myth: If you stop exercising, your muscle turns into fat. False! Muscle is muscle and fat is fat! The two tissues are completely different and can't convert from one to the other!  Creating muscle helps burn fat, so when you have less muscle, your metabolism rate will be lower. Once your workout routine is consistent, you'll be surprised at how toned you feel. Sure, something like a vacation or sickness can set your regimen back, sometimes leading to weight gain.  But your muscle won't turn to fat. Myth: You shouldn't exercise with sore muscles. The right kind of exercise can make your sore muscles feel better,  and help you recover.  Don't focus your workout on the sore muscles, do other body parts or lite cardio and stretching.  Getting your muscles to move is the best way to reduce and eliminate soreness! Amazon.com Widgets MOTIVATION Short term goals can be set for the day, week or hour! The completion of al

Creative things to do with Halloween candy, Training myths that ruin your chance at results,  and Stay Motivated this Holiday Time. NUTRITION Ever wonder what to do with leftover Halloween candy? Besides eat it all, LOL! Here's a few great ideas that help others and your waistline! Donate it. Click here to learn how to donate to our troops, the Ronald McDonald House, and food pantries.  Sell it to Dentists.  Pediatric dentists often have a "buy back" program that rewards kids for turning in candy. Our local dentists then send it to the troops and other needing organizations.  Search Google for "dentists buying candy" to find ones participating in your area.  You don't have to make your kids give all of it away, but it would be a good lesson to teach them to give when they have an abundance! And just in time for the holidays too! Maybe they won't ask Santa for too much! Click here for Halloween Candy Buy Back Programs in your area. Create Art. There are do many creative ways to make mosaics out of the hard candy.  Check youtube for DIYs!! Be sure to shallack it or seal it with ModPodge or glue to prevent bugs! You can also make jewelry such as necklaces or bracelets. These make great gifts for the kids to give! Save it for Christmas. Freeze the chocolate and use it for your holiday baking. Think about how special and  yummy will those cookies be with real Reeses Cups or Butterfinger pieces! It'll be something for the kids to look forward too as well! Make it Nutritious. Have the kids help with this. They can set aside things like M&Ms, Hersey Kisses or bars and you can make a (semi) healthy snack when you mix them with nuts, seeds, dried fruit, pretzels. Pre-package the treats in mini-ziploc bags or plastic containers then grab & go! Keep it small-Once last choice is to review the calories of the candies we've gone over in the last few podcasts and choose up to 200 calories for a snack or dessert on the weekend, hey ya gotta enjoy life, right! TRAINING Still more muscle myths! 1. Myth: Cardio is Best to Burn Fat Still a strongly held myth especially around holiday time! Cardio may burn more calories than resistance training during the workout, [unless you push it with multi-joint exercises using a  challenging weight and very little rest]  lifting weights torches more fat overall. The Journal of Strength and Conditioning Research, published a study in which they found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than those who skipped the weights. The more muscle on the body, the more fat burned. 2. Myth Cables and Resistance Bands are Best [better than weights] for Getting Toned  Who made this up? The same folks who say weights make you bulky? There's no real basis for this myth. All three methods work! You can mix it up, but ultimately, it's the form, execution, plan  and consistency that will make your body change. 3. Myth: Lunges Burn Fat from Your Hips and Butt  You can't spot reduce!  Sure you can strengthen and tone your legs with squats and lunges, but you'll never see the shape if you don't eat properly!  Fat is burned systematically or from all parts of your body. So despite focusing on training one muscle group, you can't fool your body into using fat from one specific area. 4. Myth: Leg extensions are safer for your knees than squats.  Most of the time squats are safer for your knees than leg extensions!  A recent study in Medicine & Science in Sports & Exercise found that single joint exercises (ie "open-chain"), such as the leg extension—are potentially more dangerous than multi-joint exercises (ie "closed-chain") such as the squat and the leg press. The study found that leg extensions activate your quadriceps muscles slightly independently of each other, and just a 5-millisecond difference in activation causes uneven compression between

In this episode: Portable Protein Snacks, 3 solid tips to keep you on track and ways to treat your muscles right for best results in and out of the gym. NUTRITION It can be a challenge to get in the right amount of protein each day to maintain or add muscle to help you lose weight or become leaner. Adding one or two high protein snacks to your daily intake can keep your metabolism burning

I'm back!!!! Let's face it, no one buckles down to a new routine until February! Well, at least in the gym business it's the first week February that sees the most new members!  Sure, that's my excuse...... In an effort to make the podcast more consistent, I am using a different method to record. Let me know via twitter, facebook, email, comment, if you think the new audio is: Good No Good

Goals and self support techniques, big lifts and weight loss, nutrient calculations. Check out the new new fitness jewelry at the Proshop and Quickfitclub.com for videos. MOTIVATION Self-Support:  Have you been working on your inner support system? Have you made your I am statements and written them down? Have you made and do you say your mantra daily? Do you have any idea what I am talking

Are you doing the shoulder press correctly? Need some help to rid yourself of procrastination or carb cravings! Learn how in this episode! NEW! Fitness Motivation Jewelry at the ProShop Check out the "remodeled" FitnessMakeover.com site! TRAINING Dumbbell Shoulder Press: Anatomy of a rep: a step by step description of what you should do and feel to get the most from the shoulder dumbbell

A few announcements about upcoming projects and podcasts! Your opinion matters! Take the Summer Shape Up Survey, Click Here!   NUTRITION This week is part two of ways to eliminate carb cravings.  In this episode, we look at the food and metabolism related ways to cut cravings!  Spices and Sauces Removing sugar and processed fat foods may take some time if your diet has too many. Don't worry

In this episode: Part three of eliminating cravings, what to do in the gym to crank your metabolism lose fat for women and men,  three easy steps to increase self confidence and self esteem. NUTRITION Part three of ways to eliminate food cravings. #1 Fix Your Digestion (aka Gut!) to eliminate carb cravings. If your gut can't do its job properly, it increases carb cravings. Here's a few

In this episode: Training myths that have a tinge of truth,  rethink snack time with nutritious snacks you may not know about and realistic time management!   NUTRITION Here's few high protein, healthy snacks that will have you saying: “I didn't know that was an option!” Lentils I know you’re thinking: “Lentils?!” Lentils are great protein-packed legumes that are easy to turn into super,

Here's a video jam packed with tips for you! First, you'll learn how to overcome the fear of looking like a dork in the gym!  Then, you'll get more  tips to look great and get a kick butt workout! Tip 1   Use iPod Workouts Put a trainer in your ear! Audio Workouts for Cardio, Weights and more! Get motivation for every rep!  Tip 2   Check the Placards on the machines Just read! If it still

Easy “make and take” snacks, the power of stretch and time management for motivation.  A quick review of what is in store for the future! NUTRITION Simple snacks for on the go! These help prevent cravings and control your appetite! Grape-and-Cheese Sticks   Sometimes presentation makes a difference! Dice a half-inch thick slice of cheddar cheese into squares (you should end up with about 6

How to find a quality protein bar, the top reasons for getting unmotivated and how to overcome them to stay on track to your best body ever! A cardio challenge for you! It's probably not what you think! MOTIVATION Ever wonder why you get unmotivated? There are many theories on this, so let's look a a few of them. You can get unmotivated by not knowing what to do and by lack of clarity (get a