Fit Tips

My Spartan Race

spartan swagSince I have been so busy between work and school, I found that my level of physical activity was slowly declining. I was probably still more active than your average person, but I still wasn’t where I knew I should be. So, early in the year I decided that I had to change and I needed something to help me change.  Since I am a very goal oriented and person I figured that if I had a goal to focus on that I would have no choice but to be prepared. That goal was to do a Spartan race,

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Your Body Hears Everything Your Mind Says

Your body hears everything





Quick At-Home Workout

home-workout-routinesHappy Wednesday Everyone. Hope everyone’s week is going well and that we’re all getting in our workouts.  I have here a very quick, basic workout that can be done at home in the comfort of your living room in front of your t.v. if you like, but I would suggest putting on some loud music to get you pumped!  As I said, this workout is very basic and requires very little equipment.  The workouts that I post are usually a lot more intense but I’m going to try and mix it up a bit for all to benefit:

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Foam Roller Exercises

foam rollerDespite its simple appearance, a foam roller is an extremely valuable and inexpensive piece of equipment.   They can cost anywhere from $15-$50.  It really depends on the type and quality.  Using the pressure of your own body weight you can perform self -massages to release tension and knots in sore muscles.  This is comparable to myofascial release or deep tissue massage, a technique often used in massage therapy.  They are also effective in breaking down soft tissue adhesions as well as scar tissue.  Another benefit that a foam roller provides is the increased blood flow and circulation to soft tissue.  Foam rollers are also effective in increasing balance, core strength and flexibility. Read more…


What do the Non-Believers Have to Say Now?

photo 2

Antonella taking the stage

Have you ever been told that you can’t do something because, “It’ll be too hard” or “You’re not good enough” or “You’re not smart enough” or You’re too young”, “You’re too old”.  Or what about those that try to discourage you when you come up with a creative idea, or you have once in a lifetime opportunity? Read more…



Tabata Upper Body Workout

arnoldArnold probably didn’t get this big doing Tabatas, but supplementing your workout routine with this upper body Tabata workout of the large muscles (back and chest) will help to build both strength and endurance.

Tabata workout #3


Tabata Cardio Workout

Tabata cardio workouts will take you to an intense level of fitness, burn calories in a short period of time and build endurance all in as little as 4 minutes(1 Tabata).  This workout may be tough but it will give you benefits equal to that of  a longer cardio session in a shorter period of time.

Tabata workout #2


Tabata Leg Workout

legsSet your legs on fire with this Tabata leg workout which will help to tone and strengthen them.  It will also help to build that lactic acid resistance that slows you down when the demand for oxygen gets too high during those intense workouts. Start with one Tabata which is four minutes then work your way up to two, three or more. If you wish to increase the intensity try using weights or wear a weighted vest.

Tabata workout #1


Tabata Trainingtabata

What is that anyway?!

Tabata training, also known as the Tabata Protocol, is a variation of high intensity interval training (HIIT) where the exerciser performs exercises in the following format:


abs made in kitchen

Ab Pyramid Workout

Have you ever heard the expression “Abs are made in the kitchen?” Well, this is very true.  The secret to a lean mean body is about 80% diet and 20% exercise or 70% diet and 30% exercise.  It really depends on your goals. The point is, no matter how many sit-ups and crunches you do it will not burn fat off your abs.  You have to eat a lean diet to have lean abs and to be lean.  However, an effective ab program will help to tighten and strengthen your abs as well as increase your abdominal endurance so that your six-pack will show once you’ve decreased the fat in your midsection.

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adidas-adipure-natural-running-shoe-collection-4We need good shoes for our feet because our feet carry more than 25 percent of our body’s collected bone mass.  Misaligned bones in the feet can pose a number of problems and throw off your knees, hips and low back.  These issues can lead to tension in your neck, shoulders and a variety of other issues.

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High-intensity interval training (HIIT):

Is a form of interval training which involves short intervals of maximum intensity cardio interspersed with longer intervals of low to moderate-intensity cardio.

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