Fit 204: Positive Motivation, The 3-hour Diet, Booty Training.

In this episode:  The 3-hour diet, booty training and Part 2 of the 4 part series on positive motivation.


Eating for a lean, tone body! I recently saw a review for a book by a famous celebrity trainer touting a “3-hour diet” to lose weight. Well, that sounds like all you have to do is diet for 3 hours and you lose weight, right? Wrong! It actually referred to using eating intervals to lose weight. Nothing new there! But in case it is new to you, I'll save you the money from buying the book!

I've discussed this on various episodes, but it is always worth reviewing to make sure you are doing!   “The 3-4 hour diet” means you should eat every 3-4 hours. This is a huge part of the FitnessMakeover workshop for nutrition.

Important reasons to eat every 3-4 hours:
  • Boosts metabolism
  • Burns calories
  • Maintains blood sugar levels
  • Keeps energy levels high
  • Allows you body to let go of fat
  • Faster recovery from workouts
  • Lean muscle sparing
Listen to the show for more details!

Part 2 of the 4 part series on positive motivation. Use these to write and read, or create new thoughts and habits! You may have seen these on my twitter feed or fb page, if not here we go with more detail!

Part 2: The ABCs of MOTIVATION

G - Give more than what is enough. Where does motivation and self improvement take place at work? At home? At school? When you exert extra effort in doing things.

H -Hang on to your dreams. They may dangle in there for a moment, but these little stars will be your driving force.

I -Ignore those who try to destroy you. Don't let other people to get the best of you. Stay out of toxic people and/or the kind of friends who hate to hear about your success.

J- Just be yourself. The key to success is to be yourself. And the key to failure is to try to please everyone.

K -Keep trying no matter how hard life may seem. When a person is motivated, eventually he sees a harsh life finally clearing out, paving the way to self improvement.

L -Learn to love your self. Now isn't that easy?

M -Make things happen. Motivation is when your dreams are put into work clothes. 


The best exercises for booty training! The best way to improve your butt is to focus on major movers for exercises. Isolation exercises won't help, so avoid the inner and outer thigh machine and aim for lunge and squats.

Mix up your reps and sets. As always, the key to improving your body is to “cycle” your exercises and to focus on the right area. Hamstring exercises, such as leg curl, deadlifts and squats give you more results in less time.  This is because the hamstrings are a large muscle and when trained properly, will burn a ton of calories and tighten the back of the leg and inner thigh. Listen to the full episode form more specifics on booty training workouts!

Get all the most recent episodes on iTunes or download this episode here:

Fit 204: Positive Motivation, The 3-hour Diet, Booty Training.

FacebookTwitter YouTube Podcast Fitness Makeover - Fitness Solutions of the Palm Beaches, Inc.

Grab my new book, (available in paperback) "Mindset Makeover," available at The Book Contact me for private coaching at