tag:blogger.com,1999:blog-80978694101316952802012-01-17T06:38:53.145-07:00Denver's 30-min, Fat Loss & Fitness BootCamp. Tips for the everyday individual. 'Cause everybody doesn't wanna be a fitness model!W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comBlogger631100tag:blogger.com,1999:blog-8097869410131695280.post-67209984004643788492010-08-04T13:40:00.000-06:002010-08-04T13:40:29.607-06:00

Though fatigue is usually the result of a common problem such as anemia or depression, it can also be the result of a variety of other serious conditions, including the following:arthritis diabetes infections kidney or liver disease lupus If you can't figure out what's causing your fatigue and fear it may be one of these conditions, talk with your physician as soon as possible. Treating these

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-23384481888169583872010-07-21T12:04:00.000-06:002010-07-21T12:04:33.501-06:00

Marinate foods in the refrigerator rather than the counter or outdoors. Keep your grill away from brush, foliage, and trees that can easily catch fire. Grill at least four feet away from any structure. Keep a spray or squirt bottle full of water nearby to extinguish flare-ups from dripping fat. Use utensils designed for grilling, which often have longer reaches and heat-safe handles. Wear an

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-3072725092730717432010-07-13T14:49:00.000-06:002010-07-13T14:49:59.224-06:00

If you're ready to beef up your brain, eating the right foods is essential. By including the proper foods in your diet, you enable yourself to learn better and enjoy better memory.Foods that boost your brain's potential include the following:salmon walnuts kiwi blueberries spinach orange juice strawberries other foods with omega-3 fatty acids, folic acid, and vitamin B In addition to helping your

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-22586301701735133862010-07-09T09:48:00.000-06:002010-07-09T09:48:21.416-06:00

Find out why being overweight is not entirely your fault. Click here.  

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-91440396264867225092010-06-30T15:54:00.000-06:002010-06-30T15:54:03.093-06:00

A delicious low-fat muffin. Children love them. If desired, add a few raisins and/or some chopped nuts. Here's What You Need1 teaspoon ground cinnamon 1/4 cup honey 3/4 cup nonfat milk 2 egg whites 1 tablespoon baking powder 1/4 cup vegetable oil 1/2 teaspoon salt 2 cups whole wheat flour 1 cup chopped apples InstructionsPreheat oven to 375 degrees F (190 degrees C). Lightly grease one 12-cup

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-39274380986057305142010-06-22T13:18:00.000-06:002010-06-22T13:18:05.804-06:00

Learn what a healthy portion size is and stick to it. Americans have gotten used to "super" sizes, but we don't really need to eat that much. In fact, a healthy portion is much smaller. Divide your plate into sections. Don't deprive yourself from sampling your favorite foods. Instead of taking a big portion of lasagna to fill your plate, take a small portion and fill the rest of the plate with

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-13479159311647898822010-06-16T14:36:00.001-06:002010-06-16T14:37:57.878-06:00

It's barbeque season, and what better to throw on the grill than a tender fillet of salmon? Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.  Servings: 2 Here's what you need: 1 fillet of fresh Salmon 1 cup Lite Soy Sauce 2 tablespoons fresh minced Ginger 1/2 cup Agave

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-68257031980991369092010-06-14T06:43:00.000-06:002010-06-14T06:43:20.270-06:00

It's obvious, childhood obesity is reaching epidemic proportions with far-reaching consequences. From diabetes to future heart disease, childhood obesity puts children in harm's way on a daily basis.With the right tools, parents can give their children the upper hand against this big issue. Here are a few items to put in your health toolbox.Tool #1: UnderstandingNo, childhood obesity isn't about

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-77836008234493674252010-06-08T10:39:00.000-06:002010-06-08T10:39:13.253-06:00

Use soy. No, use beans. No, use oats. No, use rice. Hey, why not use them all? This veggie burger is an alternative to eating its beefy cousin (and can be used together). It's high in fiber and as a stand alone patty, actually tastes pretty good. Once you layer the ketchup, the mustard, pickles, etc. you won't be able to tell the difference.  Here's What You Need1 cup cooked brown rice 3/4

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-16333742470217975462010-06-02T10:11:00.000-06:002010-06-02T10:11:20.419-06:00

Exercising outside is more than walking, running, or lifting weights at muscle beach. There are actually quite a lot of ways you can get some exercise without driving to the gym, including the following: riding a bicycle playing tag with your children trail running playing on an outdoor soccer team walking on a trail that includes exercise stations and using the stations gardening rock climbing

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comDenver, CO, USA39.7391536 -104.984703439.4751506 -105.4516224 40.003156600000004 -104.5177844tag:blogger.com,1999:blog-8097869410131695280.post-1136578008598417352010-05-25T11:20:00.000-06:002010-05-25T11:20:09.094-06:00

Need to get out of town on the quick and only want the essentials for your beach getaway? Here are a few things that you will want with you on every beach vacation:swimwear sun block sunglasses sandals towels book or magazine water snacks beach blanket large-brimmed hat Enjoy!

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-86883721432112425482010-05-19T13:35:00.000-06:002010-05-19T13:35:01.156-06:00

You've probably heard of quinoa - it is hailed by some as the new super food. It's high in protein (12%-18%) and contains a balanced set of essential amino acids - this means it's a surprisingly complete protein. It's also high in fiber and iron. And, as if the edible seeds didn't have enough going for them, NASA is thinking about growing it in space. Quinoa is quite possibly the perfect thing

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-49400142708694963282010-05-11T13:02:00.000-06:002010-05-11T13:02:37.142-06:00

Do you have a favorite healthy recipe to share?  We're collecting recipes, to cook up a Healthy Recipe eBook just for you!   You will receive the credit whether it's your own, Rachel Ray's, Bobby Flay's or Paula Dean's.  Send it to w8trainher@gmail.com.  Baked beans are filled with healthy protein and fiber. This homemade recipe is quick and easy to make and tastes great. Serve it hot from

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-60707985996872277322010-05-04T11:36:00.000-06:002010-05-04T11:36:50.875-06:00

Vacation Tip  If your hotel doesn't have a gym, or if you'd simply prefer the privacy of your room, do this hotel room workout: Body Weight Squats: Stand with your feet shoulder width apart. Lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you straighten your legs and return to the starting position. Complete 12-15 repetitions. Cardio: Do Jumping

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-64869144879382372692010-04-28T07:53:00.000-06:002010-04-28T07:53:39.851-06:00

Still hung up on doing 1000’s of sit-ups and crunches? Sorry, you are wasting your time and putting yourself at risk of pain or worse yet …. injury at the same time. Abs are like all other muscles…. They react… they don’t voluntarily contract. If you really want to get your abs tight, start training them to be reactive and not sit there crunching them to death. Did you know that since bringing in

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-2995068134402695852010-04-21T11:28:00.000-06:002010-04-21T11:28:18.373-06:00

Travel days create the perfect opportunity for snacking, especially if you're stuck in an airport after an Iceland volcano eruption.  A mocha and scone before your flight, a salty snack on the plane and then before you know it - it's lunch time! Road trips open up even more opportunities for regrettable snacking...rest stop vending machines, gas station quickie marts and of course the never

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-65558545374587096502010-04-17T13:41:00.000-06:002010-04-17T13:41:52.432-06:00

I love my partners over at Prograde Nutrition because I truly believe there isn't another supplement company on the planet that tells it like it is. Seriously, you will NOT believe what they are about to tell you. They literally EXPOSE the biggest weight loss scams out there. They pull back the curtain and reveal the truth about all those BS pills like: Hoodia Chitosan Acai Berry cleanses If

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-73112604260513259262010-04-10T15:03:00.000-06:002010-04-10T15:03:50.679-06:00

Here is a guiltless way to prepare spaghetti that the whole family will love. To create angel hair noodles out of zucchini you simply need a small kitchen gadget called a spiral slicer. This ingenious tool is well worth the small investment – with it you'll quickly and easily make delicious, fiber-filled noodles. Yield: 4 servings Here's what you need:4 zucchini, ends trimmed and run through

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-32418873589145530472010-04-07T07:56:00.001-06:002010-05-04T12:58:39.998-06:00

Bands initially came onto the scene 25 years ago in the athlete market.  It was looked upon as another way to get athletes to run against resistance and help improve speed. Bands then became very popular in the power-lifting arena which again was a natural   carryover into athletics. However, performance training and reactive resistance band training isn't just for athletes. Creating normal

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-48893065580461988362010-03-30T11:01:00.000-06:002010-03-30T11:01:51.383-06:00

Yes, it's green!  Green smoothies consist of 3 basic ingredients: greens, fruit and water. Have fun experimenting with a wide range of varieties of both the greens and the fruit in order to reap the most benefit. You may be surprised to find that the simple combination of greens and fruit is quite delicious.  Servings: 1  Here's what you need... 1 bunch (2 cups) red dandelion greens (feel free

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-65908212154126427142010-03-22T08:28:00.000-06:002010-03-22T08:28:49.128-06:00

Create your own video slideshow at animoto.com.

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-32334147603859125122010-03-20T17:40:00.000-06:002010-03-20T17:40:03.182-06:00

There's a good chance that you'll find yourself in a bathing suit within a few weeks.  If you are like most people then that realization will 1) bring a grimace to your face and 2) will motivate you to lose some weight. Before baring it all, I'm here to warn you of the 5 myths that most people fall for. Don't waste your time on these: Myth #1: Starve the pounds away.  Attempting to lose

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-64991351409241125372010-03-14T13:15:00.000-06:002010-03-14T13:15:41.350-06:00

This recipe serves up a refreshing new twist on chicken. Delicious veggies and chunks of tender chicken are coated in a savory sauce, and served over wild rice. It works great as a weekday meal, since it only takes about 20 minutes to make. Servings: 6 Here's what you need...2 cups wild rice, cooked 1 Tablespoon sesame oil 1 sweet potato, halved and thinly sliced 1/2 cup red onion, thinly

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-78663810142249616662010-03-11T14:17:00.000-07:002010-03-11T14:17:09.427-07:00

Dr. Lu Wang and researchers of Brigham and Women's Hospital in Boston now say light to moderate drinking may keep women from gaining excess weight over time.  This study followed healthy, normal weight women, according to the body mass index (BMI), over a 12.9 year period.  Average weight gain was about 8 pounds, for those who didn't drink, compared with about 3.5 pounds, for moderate

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-77118039571588140722010-03-04T12:43:00.000-07:002010-03-04T12:43:59.743-07:00

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life.  Yield: 2 servings Here's what you need:1 sprouted grain bun 2

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-68038271291137346092010-02-28T12:00:00.000-07:002010-02-28T12:00:33.402-07:00

If you don't feel motivated to achieve your goals, it is likely due to mental roadblocks that hold you hostage. Here are nine of my favorite motivational quotes (I have way too many to list).  Hope it helps get you through those moments when you need that extra push. Success comes first in the mind, so visualize yourself accomplishing your goals. Forgive yourself and love yourself despite

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-36544270971699681122010-02-22T15:12:00.003-07:002010-02-22T15:43:35.757-07:00

It's Denver Restaurant Week!  Time to eat out and enjoy as many restaurants on your wishlist, right?  With so many great choices, it's hard to choose where to dine.  With TWO WEEKS of Restaurant Week, it will be easy to over indulge.   Well, before you indulge, review and remember these quick tips and your workouts will not be in vain.

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-90713189592823028392010-02-19T06:59:00.000-07:002010-02-19T06:59:23.450-07:00

CONGRATULATIONS to W8trainHer Bootcamp's Camper of the Week>>>>Mikala It's so hard to select a Camper of the Week, when they're all A-listers.  Everyday, Mikala comes in early to warm up and always gives 100%.  She's even learned how to perfect her form on many exercises.  Ask her to show you a suicide pushup... Go Mikala!!!!!!!!!!!! Keep your eyes on the prize.

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-41606344296339152712010-02-18T13:09:00.001-07:002010-02-18T13:10:29.961-07:00

~You get what you put into it. ~ (excerpt from http://ow.ly/18Kgz) Author Dr. Brian Walsh says if you want to grow, develop, and learn, then you will have to get outside of your comfort zone. One of the world's leading motivational speakers, Brian Tracy also says, "Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new."

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-17467205639045503142010-02-15T08:13:00.000-07:002010-02-15T08:13:00.210-07:00

1. You Eat Out Too Often.Unfortunately, each food item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need, even when you order ‘healthy' items.On the weekend, sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you'll need for those meals. Pack your lunch and snacks each night before bed. When

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-86278216999383656202010-02-11T11:07:00.003-07:002010-02-11T11:23:30.156-07:00

CONGRATULATIONS to W8trainHer Bootcamp's Camper of the Week>>>>Vee WallaceThough I'm super proud of all my campers, it's clear Vee is on a mission. With each consecutive session, she visualizes her fitness goal, which increases her intensity. She even has the energy to cheer her fellow campers on. Go Vee!!!!!!!!!!!! Keep your eyes on the prize.

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-83458936837895446332010-02-08T11:59:00.004-07:002010-02-08T12:03:37.499-07:00

This stew is perfect for a cold winter day. It is packed with antioxidant-rich vegetables and fragrant spices. Serve this stew over a scoop of cooked quinoa or whole grain brown rice. Yield: 6 servingsHere's what you need:1 1/2 cups plus 3 tablespoons water or vegetable stock, divided1 large size yellow onion, finely chopped2 large size red bell peppers, seeded and chopped2 or 3 garlic cloves,

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-76589848367692814342010-02-04T18:00:00.013-07:002010-02-19T20:16:47.838-07:00

~~Bri ~~Robbie ~~Kellee ~~Mikala ~~JC I have been going to boot camp for over a month now. I thought it would be hard to wake up so early in the morning, but it's not. I love going! It gives me the energy and motivation I need for the rest of my day. If there was boot camp everyday, I would go. I find that my energy level has gone way up since starting as well as my endurance. Danielle

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-52298041397877427192010-02-04T15:02:00.003-07:002010-02-04T15:18:19.473-07:00

Remember the "grapefruit diet"? Ugggh! If you know me, you know I hate the word "diet". Check out this video about trendy diets. Some are based on science. However, you should know the premise behind each fat-burning, diet exaggeration. The fact still remains, one does not lose weight by diet alone.Visit msnbc.com for breaking news, world news, and news about the economy

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-79596314265161214332010-02-01T10:01:00.000-07:002010-02-01T10:04:59.957-07:00

How much thought do you put into what you eat?If you want to get into great shape then you'll be interested to know that 80% of your fitness results are attributed to your diet.In our fast-paced society, eating is often done with little or no thought as to what exactly it is being ingested. Excess body fat is a direct outcome of this hurried, poor nutrition. Even if you have the best intentions

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-86184796578403095522010-01-29T20:50:00.000-07:002010-01-29T20:52:14.277-07:00

Here's a real food item for you! If asparagus isn't a mainstay in your diet, then it's time you make it one. Asparagus is packed with folic acid, which is necessary for blood cell formation. Fresh squeezed lime makes this dish refreshing and delicious. This recipe only takes 15 minutes, perfect for weekday dinners.Yield: 2 servingsHere's what you need...1 teaspoon olive oil3 garlic cloves,

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-39370864562678869802010-01-24T15:50:00.003-07:002010-01-24T16:02:01.454-07:00

If you want to lose weight or tone muscle, forget about doing a bootcamp workout! Did you know your body fat hates a bootcamp workout? Your muffin top, thunder thighs and jelly belly will curse the ground you walk on. So if you want your stubborn body fat to stick around, forget about doing a bootcamp workout.Here's why: Your selfish body fat wants you to remain sedentary and eat fatty foods all

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-28975857901002783192010-01-23T08:43:00.003-07:002010-01-23T08:45:57.016-07:00

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-50240707549002032272010-01-21T13:09:00.007-07:002010-01-21T13:28:34.509-07:00

W8trainHer’s “Rapid Fat Loss” Boot Camp prides itself on keeping workouts fresh and challenging. This is exactly why we use resistance bands. Bands create a muscle response significantly different than machines, dumbbells, barbells or kettlebells. They make your muscles become reactive which means quicker response time and greater muscle recruitment. If you can get your muscles to react

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-88025454685241354612010-01-14T16:45:00.004-07:002010-01-14T16:52:45.966-07:00

EVENING “Rapid Fat Loss” Boot Camp adventure. Monday, January 18th, and every Monday and Wednesday, 7pm-7:30pm. Visit w8trainher.com for details.

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-2588064893152099422010-01-11T17:05:00.008-07:002010-01-11T17:19:05.282-07:00

Sit down and take a long, hard look at your lifestyle. Are you eating as healthy as you could be? Are you exercising 3-5 times each week? Are you indulging too often? Answer the following questions:What 3 food items can I eliminate from my daily diet? (These should be nutritionally void items like high-calories beverages, fast food, packaged snacks, high-fat food, candy or desserts.)When can I

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-23015815008319925222010-01-06T17:44:00.003-07:002010-01-06T17:48:06.195-07:00

Think you don't have enough time to cook a healthy meal? Think again. This healthy and delicious chicken stir fry takes only minutes to make. Instead of chopping the vegetables yourself, this recipe calls for pre-chopped ingredients found in the produce section of your grocery store. Skip the take out line tonight and try this recipe instead.Yield: 6 servingsHere's what you need...1 teaspoon

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-50363936162782665772009-12-29T14:44:00.006-07:002010-01-01T06:39:52.731-07:00

Okay, so you're working your butt off. You're sweating. You're hustling. You're getting that exercise "high". Not only are you now enjoying your workouts, but you want to learn more about how to make them more effective.That's great!It never ceases to amaze me how most people don't give their bodies a second thought. They think they just go to the gym...walk on the treadmill...throw some weights

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-6893416615396427062009-12-26T13:48:00.005-07:002009-12-26T13:59:08.112-07:00

M-Th (at least 2xs/wk recommended), 5:20 am and 8:00 am. Class are still being added. Click hereIf you missed THIS holiday promotion, you can still RSVP for your 2-week Trial. More details at W8trainher.com

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-25614684721846047102009-12-21T13:57:00.002-07:002010-01-29T20:50:47.850-07:00

While the red and green speckles give this homemade hummus a jolly look, it's the taste that makes it unforgettable. This dip makes the perfect party take-along. Serve it up during the holidays with whole grain pita bread or fresh cut veggie sticks.Yield: 12 servings Here's what you need:1 (15 oz) can garbanzo beans1 Tablespoons tahini1 Tablespoon olive oil1 Tablespoon lemon juice1 Tablespoon

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-7019821935081341132009-12-16T11:03:00.016-07:002009-12-26T13:32:41.537-07:00

M-Th (at least 2xs/wk recommended), 5:20 am and 8:00 am. Class are still being added. Click hereIf you missed THIS holiday promotion, you can still RSVP for your 2-week Trial. More details at W8trainher.com

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-16714859660369023732009-12-10T16:47:00.006-07:002009-12-11T10:59:59.574-07:00

Yesterday we discussed how crucial it is for you to have a PLAN to control your calorie intake during the holidays. Today's tip is even more simple and expands on the premise.Plan on staying away from the booze.Look, a drink or two isn't going to be the end of the world. But when two turns to three...I'm not getting on my soap box here. I'm just telling you something you already know:Booze leads

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-31293180886682373292009-12-09T16:30:00.005-07:002009-12-10T16:44:46.127-07:00

I know you know this.You know you know this. If You Fail to Plan, You Plan to Fail! You can't just HOPE you're going to behave yourself at holiday parties. You can't just do the same old things you've been doing. You can't just miss breakfast, have a light lunch and then go to a party filled with temptation and not go a little insane on the cheese platter ;-) You have to plan your meals. You have

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-72659710254543635752009-12-02T16:32:00.006-07:002009-12-02T16:39:40.958-07:00

Everyone wants to get back on track after taking a few liberties during the Holiday weekend ;-) So today, as a proud Prograde Nutrition partner I had to let you know that their *Whole Food-based multivitamin* is now available on a trial basis. 1-month's supply! It's made from 25 Veggies, Greens and Fruits. Hence the name, VGF 25+!It contains 7 nutrient classes:EnzymesPhytonutrientsAmino

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-67681709023424269692009-11-30T14:09:00.003-07:002010-01-29T20:54:16.152-07:00

This wrap is savory and refreshing. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so, simply throw it on the grill until soft and then peel the skin after it cools. Servings: 1Here's what you need...1 large leaf of lettuce2 slices lean turkey1 roasted red bell pepper, cut into 4 segments2 tablespoons garlic hummus1 tablespoon

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-60691836818088456992009-11-24T15:48:00.012-07:002009-11-24T19:05:23.284-07:00

Don’t deprive yourself. You don’t eat like this everyday…do you? Let this be your cheat day for the week. Workout HARD the morning of Turkey Day. Muscles burn fat so your metabolism will be revving throughout the day. Use a smaller plate. You're less likely to overeat. Fill your plate with mostly veggies. Divide your plate into four (4) one-quarter

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-31959423800029554632009-11-15T18:59:00.016-07:002009-11-17T11:45:52.039-07:00

You only do long, boring bouts of steady cardio.Here's a great (10 minute) video that will help you understand why constant, long and monotonous cardio sessions are not the answer to weight loss. You can cut your cardio to 10-15 minute sessions and still achieve lasting results. This is why interval training works for fat loss and why I do it myself.Here's an example:

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-72527240277918250002009-11-10T16:07:00.006-07:002009-11-10T16:34:41.521-07:00

You spend 10 minutes trying to figure out how to start the cardio machine.As you stand there, pressing buttons, you're thinking, "Maybe if I press every button, the display will soon light up and the machine will start moving". Meanwhile, the people behind you know your machine doesn't work because they watched the previous sucker do the very same thing. Now they're secretly laughing at you,

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-91150852911958194682009-11-07T11:57:00.012-07:002009-11-07T12:21:12.423-07:00

You say you're not getting results at the gym? I train my clients in a private, personal training studio but, I still have a gym membership. How else would I be able to do this "research"? So here's reason #89 of why your gym workout sucks...You spend your entire workout doing long, boring cardio and no resistance training.Are you afraid of building large massive muscles? Just because you lift

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-33394799701428429222009-11-02T15:44:00.004-07:002009-11-03T09:10:22.861-07:00

You say you're not getting results at the gym? I train my clients in a private, personal training studio but, I still have a gym membership. How else would I be able to do this "research"? So here's reason #98 of why your gym workout sucks...You're resting too long in between sets.Do you go to the other side of the gym to get a drink of water? Do you stop and listen to the words of the song on

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-21876777877919863892009-10-23T10:58:00.004-06:002010-01-29T20:53:58.470-07:00

Finally, a great-tasting muffin recipe with no added sugar! Naturally sweetened with banana and blueberries, these muffins are as sweet as they are delicious. Enjoy one with a side of scrambled egg whites for a quick and nutritious breakfast. Servings: 18 Here's what you need...1 cup mashed banana2 egg whites1/2 cup water1/3 cup refined coconut oil2 cups wheat flour1 teaspoon baking soda2 1/4

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-37931498832794312972009-10-16T14:33:00.005-06:002009-10-16T15:03:12.128-06:00

Denver health-conscious pizza lovers,I've found a pizza place that has my mouth watering as I speak (really as I type). I have vowed to try almost everything on the menu. Today's pick is a pear and gorgonzola rustica pizza. I know what you're thinking...but it's delicious with mozzarella, gorgonzola cheese, pears and fresh thyme.Check out some of the other creations...chicken curry and yam

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-4596293381789567862009-10-15T12:58:00.009-06:002009-10-15T13:44:52.896-06:00

I don't know who started this myth about a "magic pill" to lose weight. Some claim that you will lose 5 pounds in a week, others claim that you will lose 3 dress sizes in a month, and my personal favorite claims that you will lose 20 pounds in 10 days. Research shows that 95% of weight loss induced by supplements will be gained back in no less than 3 years. The Food and Drug Administration (FDA

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-5942025414170874732009-10-13T06:20:00.008-06:002009-10-13T07:08:42.617-06:00

When most clients go out of town for a few days, they ask what they can do to keep up their workouts. It's great to know they are so motivated! (I won't take all the credit.)Call me crazy, but routines pop into my head all day long. But instead of me yapping all the time, I asked a good friend of mine, at GreedyGirlsGuide.com, to share a few strategies that helped her keep up a fitness

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-68186442405635114722009-10-09T17:28:00.012-06:002009-10-09T17:52:50.065-06:00

I don't think a diet is the answer. The answer is to change your lifestyle. Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don't have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation. Embrace simple, small changes that will add up to big improvements in your lifestyle.What You Eat The solution to cleaning

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-19233663789662946682009-10-08T13:39:00.004-06:002010-01-29T20:53:30.397-07:00

It's simple, quick and makes the perfect lunch-to-go. Salmon in packed with protein and those omega-3 fatty acids that your body needs. Notice that this recipe doesn't call for a creamy dressing, but rather a sprinkle of balsamic vinegar. Try this on all your salads and save yourself from tons of extra calories and fat.Yield: 1 servingHere's what you need...1 1/2 cups romaine lettuce, chopped1/2

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-88181454973413471372009-10-07T09:18:00.003-06:002009-10-07T09:22:54.122-06:00

What's so RACY about it? It's just another way to get the message out...Visit msnbc.com for Breaking News, World News, and News about the Economy

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.comtag:blogger.com,1999:blog-8097869410131695280.post-51891512673511746792009-10-07T07:04:00.005-06:002009-10-07T07:24:50.145-06:00

I thought long and hard about whether I should post a blog at all. To be honest, I'm still thinking about it. I feel the Facebook fan page is enough. I don't see what all the fuss is about blogging. Well, let's see. This blog is for the everyday individual who's looking for tips to stay healthy and fit through health, exercise, nutrition and wellness. This is a community, so sharing is

W8trainHer Fitnesshttp://www.blogger.com/profile/12670679256833391922noreply@blogger.com