Fit 142: Protein Needs, Abs Part 2, Check Points

Motivation:
What are the most important steps in goal setting and goal achievement?
Have you done any of these for your goals:

• set check points
• have accountability
• applied commitment
• realize set backs are to be expected
• reassess your goals regularly

Nutrition:
How much protein do you need per day? There isn't any precise correct answer to that! Here's how to set your ranges to ensure you get enough protein to meet your fitness goals!

Training:
Worst Ab exercises Part 2! Which exercise is it this time? Learn what can severely harm your back while doing nothing for your abs!


Listen to the show for all the details:
Fit 142: Protein Needs, Abs Part 2, Webinar

Fit 141: Nitric Oxide,Motivation & Ab Training Part 1

Motivation:
In this episode, find how you can improve your chances of reaching your goals! Learn how to keep your motivation high! If you are not getting the results you think you should be getting or want to get, then you need to take a good look at what is holding you back. Are you being realistic with your goals? Have you set goals and steps to achieve them? assigning blame? Are you impatient?

I'll have a free Webinar soon from the Fitness Makeover Files on Motivation!

Nutrition:
Nitric Oxide Supplements, such as BSN Nitrix (pills) or Jack3D PreWorkout (powder). Use these types of supplements for fat loss, great workouts and lean muscle recovery and growth! Learn about them in this episode!

Training:
Worst Abdominal exercises Part 1 of 4. Find out what exercises to avoid in the gym, even though you see many people doing them! What's best for ab shaping? The Stability Ball!

Listen to the show for all the details:
Fit 141: Nitric Oxide,Motivation & Ab Training Part 1.

Out of the Frying Pan, Into the Fire?

A little update...

I had less than 2 weeks to empty the old house out, do a garage sale and figure out where to put all this stuff! No easy task, especially when moving into an overly furnished home...yup! we moved into my childhood house!

It's a good thing, my daughter loves its, my father likes it (I think, I hope), he is now living with crazy family members full time since my mom passed away in 2007. I know my dog loves it, she gets more scraps from my dad and both he and my daughter tend to drop food items!

Now, one huge life project is almost over! The sorting of boxes and stuff I can do slowly, now that all is out of the old house. But don't ya know that all the stress, weird items and heavy items, plus doing most of it alone took a toll! On the last day of moving my back spasmed like never before!

I could barely walk, stepping off a curb made me scream in pain :( and I had a class to teach and clients to train. Luckily, they were sympathetic and we made it thru the workouts. Ice, heat, massage, stretch, hot bath....well it helped a little. Apparently, time will be the biggest healer (short of a prescription).

Despite all the pain of the spasms running all up and down my spine and leg, life goes on and things must be done! As always, time it tight! The next few weeks I will be running straight from clients to working at my friends nutrition and supplement store (The Muscle store). I still have lots to sort out with the boxes etc... And I have missed about 2 weeks of workouts (one, if you count moving as a workout).

I had hoped to stay on a weekly podcast schedule, but so far this year is blazing by with no breaks! Please be patient, as I will resume podcasts, webinars and all the fun fitness things I want to do for all of you this year. I am plugging away at getting my back healthy enough to resume workouts and get some type of "schedule" going...LOL there is no normal!!!

BTW, my back issues are related to an IT band and psoas problem. Guess that'll be on the next podcast...how muscles interact and the fact that the origin of a pain may not be the muscle that hurts!

In the meantime, chat with me on facebook.com/fitgirlusa.

Fit 140: Fears, Exercise and Foods

I AM SO SORRY!! For anyone who was inundated with e-mails from me after the last podcast. Somehow it triggered the release of all the newsletters and previous podcast updates at once. YIKES!!

Hopefully, it is now fixed and this podcast will return us to normal (if there is such a thing!).

MOTIVATION:
Fight the fear! What are your biggest fitness fears and frustrations (ie obstacles)when it comes to getting in shape? Share your thoughts with me on the facebook.com/fitgirlUSA page!

Did you achieve last years goals? Tell me on facebook how you did with them!

January is Fitness Re-new month! In reality, every day is like a New Year. We have the opportunity to do better than the previous day. Break that down further with every meal being a fresh start to eat well.

TRAINING:
What is the best exercise? They are all good, to a point! But when your body adapts to a particular exercise, no matter how great it is, you will not see continued benefits. This is why we change programs and workouts. Let the muscles have time to adapt and then change!

NUTRITION:
Are you eating the right food combinations to facilitate fat loss and improve lean muscle? Find out in this episode what foods work well together and why your main meals should consist of these elements!

Listen to the show for all the details:
Fit 140: Fears, Exercise and Foods.

Fit 139: Dos and Don'ts for the New Year!

Updates/News:
Happy New Year! Join us on Facebook.com/fitgirlusa for daily recipes, challenges and lots of motivation! My personal updates & goals for this year! Price reductions on all my dvds at Amazon.com!

Motivation
Set goals make them specific, not general and set a time frame deadline. Post them on Facebook for accountability!

Nutrition:
Gold members now have full access to Fast track program calculators!
Nutrition do's and don'ts including:

• eat on schedule
• have a backup plan!
• Protein, Carbs (Starchy and Fibrous) and Fats for meals
• don't use diets that eliminate food groups

Training:
Exercise do's and don'ts
Including:

• Do train large body parts with more sets/exercises than small muscle groups
• use supersets
• limit workout time
• be effective-no distractions while training!
• Use Heavier weights (ie 8-10 reps) vs light weights and high reps.

Like us on Facebook!

Helpful Links:
Muscle Store USA
Muscle Store at Fitness Makeover

Listen to the show for all the details:
Fit 139: Dos and Don'ts for the New Year.

Fit 138: Fat Burners Explained

With the new year comes renewed fitness & weight loss goals!
One of the biggest supplement area is the "fat burner" category. Keep in mind that supplements are there to "supplement" the exercise and nutrition work that you do. Even though they are called "fat burners" , these supplements won't melt fat off of you without some added effort on your part. The real mechanism is the increase in metabolism and thermogenesis that occur due to the stimulants and combinations of herbs and compounds in these pills.

Take heed of the warning labels, as these supplements should not be used by those with heart conditions, blood pressure issues or any other medical conditions. You can get lean without the use of fat burners. I got into my lowest bodyfat percentage for competition without using any fat burners, just good ole weight training, cardio, a good nutrition plan and time!

I hope that this sheds some light on what fat burners are and can do. Just remember that there is no magic pill or short cut to fitness and weight loss success!! If there was everyone would be in shape!



Like us on Facebook!
Listen to the show for all the details:Fit 138: Fat Burners Explained

Fit 137: Outside Exercise, Holiday Guide, Motivation

Stay on track with your fitness goals! Use these "anywhere" exercises combined with the Holiday guide and dose of motivation!

Nutrition
Holiday time always has nutrition challenges! In this episode, a nutrition survival guide! How to stay on track and avoid the fat!

Motivation
The key goal is to get in shape and stay in shape! If you'd told me 20 years ago that I'd be able to eat what I want, stay in shape and have all my clothing fit comfortably, then I'd have said no way! But it's true!! I am living proof that changing your metabolism with weight training and good nutrition can get you the body you want and keep it! Find out what the missing link is in this episode!

Training
Exercises can be done anywhere! In these videos, I show you how easy it is to get a good workout outside at a playground or park! Take the kids and let them play (ie exercise) while you workout!
All videos are posted at the GetFitTV channel on youtube. And on the Fitgirlusa Facebook page.
Video 1: Triceps

Video 2: Pull-ups

Video 3: Legs

Video 4: Chest




Listen to the show for all the details:
Fit 137: Outside Exercise, Holiday Guide, Motivation

Fit 136: Vitamin C & Russian Anabolic VideoCast

This is a video podcast of two excellent supplements for weight loss, lean muscle and general good health!

Fit 135: Squats, Protein and Facebook

Exercise myths, motivation and metabolism boosting!

TRAINING
Myths and questions regarding squats! Are they good for your knees? Is the Smith Machine good for leg training? Find out in this episode!

NUTRITION
What can protein do for you? What is protein synthesis? Lean more in this episode.

MOTIVATION

Some one has been in your shoes and can help support you and inspire you! Visit FitgirlUSA on Facebook to get support and encouragement from me and your fitness friends! Be sure to stay a while and "like" it. Then recommend it to friends!

Listen to the show for all the details:
Fit 135: Squats, Protein and Facebook

Fit 134: Improper Form & Top Fitness Mistakes

TRAINING
Improper Form is still around in most gyms and classes and usually with the same exercises! I'll tell you which exercises are done with improper form and the potential repercussions!
Proper exercise form can only be done with proper body alignment. Both are critical in preventing serious injury and increasing effectiveness. If you are not sure of the proper form for an exercise, hire a trainer to help you or ask your class instructor for tips or to "check your form" on an exercise. Always begin a new exercise with the lightest weight possible. You can always add weight to make it more challenging, but if you start too heavy you risk injury.

MOTIVATION
Lack of consistency is one of the top 10 fitness mistakes. To achieve any goal,
consistency is crucial. Whether you do a fitness class or lift weights, inconsistent workouts will not improve your body or health. To be more consistent, be realistic with your schedule. Do your best to maintain a routine that helps keep exercise a "habit" that you want to do!

NUTRITION
Another of the top 10 fitness mistakes, Not making fitness and health a lifestyle choice. Short term food choices and diet plans are not lifestyle changes. They will not be permanent and neither will the weight loss associated with fad diets. Choose to be consistent with your healthy lifestyle choices!
"Getting in shape" is not a one-time fix to fit into a bathing suit or a New Year's resolution. Getting in shape and STAYING in shape can only be achieved with healthy habits. Consistency matters with your food too!
Make good choices because you "want to" do it, not have to do it!

Remember, proper nutrition is vital for creating a sculpted body and a healthy lifestyle. Exercise is great, but if you eat fast food or junk food daily, then you are sabotaging your efforts to get healthy and fit. Fueling your body with good foods will give you energy, improve your recovery from workouts and stress while making you feel good! Sure, you can have "fun" foods as long as you do so in moderation and have all the proper foods consistently.


Be sure to find FitgirlUSA on Facebook and "like"it. Then recommend it to friends!

Listen to the show for all the details:
Fit 134: Improper Form & Top Fitness Mistakes

Fit 133 Flat Stomach, Calorie Counts & Accountability

Getting back on schedule, although a few glitches during this podcast-my dog walking around, my allergies acting up and my mic making extra sounds every once in a while! Oh well, I hope it's good enough!

TRAINING
How to get a flat stomach. Asked many times and recently at the FitgirlUSA facebook site! Of course, nutrition and cardio plus regular weight training for the entire body is a must! But some exercises are better than others and one of them is seen in the gym constantly.

NUTRITION
Caloric intake needs to be calculated for effective weight loss and weight management. At ClubFit, the Fast Track program does all of your calculations quickly and precisely. Most people restrict their food calories way more than they need. In fact, you probably could be eating alot more and losing weight faster if your calorie calculations were correct! Get all the info in this episode!

MOTIVATION
Accountability comes in many forms! You may inspire people you've never met, thanks to the internet! Forums, Facebook, and Blog comments are easy ways to find accountable partners and motivation. We all want to spare others our mistakes and frustrations. That's one of the reasons I do this podcast! See who you can buddy up with for your fitness accountability, whether in person or the virtual world!

Be sure to find FitgirlUSA on Facebook and "like"it. Then check in!

Listen to the show for all the details:
Fit 133 Flat Stomach, Calorie Counts & Accountability

Fit 132: How to use Lifting Straps

Lifting straps are helpful when using heavy weight for a large body part.

The weight being used may be too heavy for your smaller, auxiliary muscles and those muscles fail before the large muscle you are working!

For example, you may doing deadlifts for the hamstrings. You can use a heavy weight, but your forearms burn holding it before your hamstrings fatigue. Lifting straps would take the stress off your forearms by holding the weight and enable your hamstrings to finish the set. Another example might be doing dumbbell squats or stationary lunges. Again, you may be able to use heavy dumbbells, or may you just want to go high reps, but after 8 repetitions your forearms burn too much to continue. Lifting straps would allow you to do more reps (or weight) without burning out your arms.

In this video, I'll show you how to put lifting straps on the right way! If you ever need to use them, you'll know how!


















Download link: Fit 132: How to Use Lifting Straps

Fit 131: Rotator Cuff, Nutrition Mistakes, Motivation

Rotator Cuff injuries and prevention, how to stay hydrated and healthy and motivation to get past sticking points.

TRAINING:
Rotator Cuff injuries are the most common for any exerciser, active person or athlete. There are ways to prevent such injuries by doing an "ounce of prevention" to make a pound of cure".

NUTRITION
Mistakes with Hydration. How to tell when you are dehydrated. What can happen to your body when you reach that state!

MOTIVATION
Know your reason for working out! Do it for you! Goals are great stepping stones, but the ultimate reason should be your own health and well-being!

Listen to the show for all the details:
Fit Fit 131: Rotator Cuff, Nutrition Mistakes, Motivation

Fit 130: Weights, Workouts and Fun!

Frequently asked questions about weight training and nutrition. How do I know how much weight I should be lifting? What should I eat after I workout? How do I eliminate workout boredom?

TRAINING:
How do I know how much weight I should be lifting?
Judge this by the number of reps you are doing. Both the reps and weights are ways to challenge yourself, not an absolute. Learn to use the +/-2 rule and the importance of keeping a log!

NUTRITION:
What should I eat after I workout?
A balanced nutrient meal or snack would work! You have choices! Make sure you are drinking plenty of water too!

MOTIVATION:
Eliminate workout boredom with outdoor workouts, mix up sets and a few other techniques to keep you on track!

Remember to take the poll at Facebook.com/fitgirlusa, it's only one question! Feel free to pass it on to others!

Listen to the show for all the details:
Fit 130: Weights, Workouts and Fun!

Special Episode: Daily Focus Retrain the Brain!

This special episode is dedicated to the Daily Focus Retrain the Brain Audio Series. The mindset component is the weakest part of most weight loss programs. You'll learn how it can be fixed in this mini episode.

This is available as a video or audio download.
Enjoy!

Watch the video or download the audio only version below:
Special Episode: Daily Focus Retrain the Brain! Audio Version