DIET 80% EXERCISE 20%

When you see all those fit people you think, wow they must be working out all the time.
Well I am pretty sure they do workout out on a regular basis, no pain no gain. But here it comes when you want to know the secret of their fitness success?!!: It is their diet,, well better called their nutrition. When you eat well, you already win the more than the half battle. You cannot workout and have a bad diet and expect to see results unless you belong to those people with the desired DNA, but that will backfire them sooner or later too. So stick to a healthy diet and workout at least 3 times a week, bikini body here I come!

TIRED OF RUNNING ON TREADMILL? DO THIS!

you are tired of the same old "running on the treadmill workout"?
Try this out, next time you are jumping on it: walk 2 minutes, get off and do some push up, go back on , run for 2 minutes, walk 2 minutes, get off, do some push ups, run 2 minutes etc...do this for 15 minutes and you have an awesome treadmill workout with upper body workout.

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SIX PACKS - RIPPED ABS

Want that desired six packs? Abs are made in the kitchen! Eat clean baby! also, go take a kickboxing class, best workout for your abs, if you have not heard that yet! I love it!

Want to get in shape fast?

If you want to lose those last 10 pounds fast, easy and fun, than maybe it is time to sign out for some personal training session:
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Weight Training or Cardio?????

This is a question people ask me often. I like to say that this cannot be answered that easy. why?
Because everybody is different, everybody has different body, different shapes, different type.
therefore it is depends on many things. for a person who is obese, overweight, out of shape, I would recommend to lose weight first with big amount of cardio, but do not neglect the weight training part. but at first focus on cardio to lose weight, then slowly start with weight training in order to get toned and get lean muscle mass. People who are not that overweight, who just want to get rid of some fat on certain body parts, I would recommend to focus on more weight training, but still do cardio but not too much!

SUNDAY WORKOUT

Hello everybody,

Today is Sunday and you just want to relax and do nothing. That is fine. I just want to tell you how you can still get some movements through out the day. So, when you are not in the mood to hit the gym etc...I would suggest, to do at least 20 squats in the morning while brushing your teeth or something. then later while you are waiting for your coffee or breakfast, you can do some lunges or at least while you are in line at starbucks coffee, you can squeeze your glutes 20 times. better than nothing, you do some workout!

workout smarter not harder

today I would like to talk about the quantity and quality of workouts.
people think if you workout for 3 hours a day you will achieve your fitness goals faster.
well I have to say, rest is part of fitness and building lean strong muscles.
keep that in mind. I would recommend to do an interval training for 45 minutes which includes cardio and strength training, do not forget stretching!!!!!

EAT HEALTHY - BE HAPPY

If your diet consists of veggies, fruits and whole grains, you have more energy throughout the day and you are also happier. Those foods are rich in fiber which helps your digestion.
Happy meals, happy you! try you snack on carrots and apples instead of chips or ice cream.
you will see, your body will thank you for that and you can smile and be happy!

No time for workout?

The other day, I was pressed with time and did not have enough time going to the gym. That is no problem if you are creative enough. In my own living I did have an amazing and sweaty workout! I did jumping jacks, followed by squats, then push up, high knees. this routine I did 3 times. then I did crunches on the floor and hip extensions. 15 minutes and done. I felt great and got a sweat in before a busy day at work. Love it!

Working out on an empty stomach

If you can make it happen and getting up early before work, hit the gym, go outside running or do some kind of exercise, on an empty stomach. that will help you to lose weight faster!!!!but  make sure to drink enough water!!!!!!!!!!!!!!!!!!!

Get enough rest! Lose weight while sleeping

Today I did it again! I slept for 8 hours and it feels good. Make sure to get enough sleep, that helps your body to recover. too much stress and not enough sleep is toxic for your body and it will hold on fat.

love your body

We all come in different shape, have different bodies.
Women out there, accept and love your bodies,
it is the only body you have!!!!!!!!!!

Achieve your fitness goals!

Want to lose weight?
Want to get fit for the summer?
Toned body anyone?
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