Stubborn Little FAT!

Did you realize that some of your (and my) favorite foods, contain a mixture of toxins that mean your body holds on to excess weight - aka fat?

Now, before I start to talk about what to do about it, I wanted to ask you a question. Does any of the following sound like you;

- Struggling to lose stubborn body-fat?

- Constantly craving food?

- Fed up of feeling tired and exhausted; no matter how well rested?

- Unexplained aches and pains?

- Uncomfortable and undesirable digestive issues?

So, If you answered 'yes' to any of the above, your body might be trying to tell you something...

It could be crying out for you to give it a 'helping hand'.

Do you feel sluggish. Are you out of it before noon? Maybe you have nasty toxins built up in your blood stream.

Don't get me wrong; the human body is AMAZING at getting rid of harmful toxins, nasties and oxidants.

But, due to our busy lives, working 2 jobs, caring for home, running errands all day, we can often make choices that put our detoxification system (liver, kidney, GI system) under intense stress. (Insert icky face)!

So, what does that mean?

Well, it means all of the five I spoken about before and these little icky things are unwelcome visitors in our lives, and we need to help them on their way.

We can help them on their way!

There are some foods that can really impact your weight gain, energy, and mood such processed food, alcohol, and dairy products.

You don't need to banish them from your diet, far from it - all you need to do is give you body a chance to play 'catch up'...

And you can do that with a properly-programmed detox. Key word here is properly.

Sure, anyone can borderline starve themselves, live off nothing but lemon and cayenne water, but that my dear is NOT detox. That's called No Fun Starvation Diet.

But if you prefer, I can show you how to completely detox, BUT with delicious, nutritious food.

Cleansing your body...

Kick-starting your weight loss...

Vegetables---clean, fresh, diuretics, and tasty

Fruit--- low glycemic, fresh, organic, and tasty

Meat---grass feed, wild caught, free range, small portions, and tasty

6 small meals a day for 7 days!

Zero stress.

RED FITNESS

Cross Fit vs. Pure Barre

Clean and Press or Tuck and Tiny bend in and out!

These are both GREAT workout LIFESTYLES and programs. It's all about what works best for you.  If you are a hyper, ultra competitive, dropping sweat beads, beating times, and slinging weights kind of lady or gent then CrossFit is perfect for you. If you love a burn, ab focused, low impact, muscle shaking, only a glow not a sweat, pop music, motivational "you can do it", choreographed, woman focused type of workout the Pure Barre is for you.

My Point of View

Cross Fit: This is not only for the workout and weight lifting elite.  Do NOT be intimidated.  The trainers are super nice and focus on helping you get the perfect form first before you up your weight.  You compete against yourself breaking your own times and weight goals. Of course you are in a garage/partial indoor type of setting with bars, weights, row machines, benches, tires, rings, jump ropes, and all sorts of primitave equipment, but do not be overwhelemed. In due time you will experience each piece of equipment modified until you reach your full potential.  There is an array of music being played from rock-n-roll to rap.  There are a few terms to learn, but not difficult at all.  I mean you can create a Cross Fit workout right in your own garage or under your car port. If you love a competetive environment that is encouraging and everyone is there to reach a goal (or shatter it) then this is the place for you.  Cross Fit builds muscles quickly with its burst of high impact exercises mixed with weight training anywhere from 65%-100% of your maximum potential. It goes without saying that CrossFit and the Paleo lifestyle go hand in hand. The notion to eat like your ancestors and move around like our ancestors. The price is twice the price of your local gym (or ten times if you pay a $10 membership), but well worth it! Unlimited gym access can range from $100-$190 a month depending on if you are a student, single, or family membership. It's a bit of a STRETCH for me to pay $110 per month, but I just eliminated one trip per month to the hair salon ( I mean a hair style doesn't last too long in the sweat box)

What is Cross Fit You Tube Video http://youtu.be/tzD9BkXGJ1M

Pure Barre: Tuck, press back hold, press back freeze. This is some terminology that you will hear at Pure Barre.  This type of workout is targeted for women (in my opinion) I say this because you are tucked focusing on lower abs the entire workout, you focus on triceps, your seat (aka bootay), and thighs. These are areas women struggle with the most. The workout incorporates a small ball, bands, and 2-3lb weights. The entire time you are holding a move then pressing back, front, and side to side in small (by small I mean 1" motions) anywhere from 30 seconds to 3 or 4 minutes. Your legs TREMBLE and they will tell you to "embrace the shake". I felt the burn and had to "come out" of the position a time or two or three, but overall the class wasn't difficult and I didn't break a sweat.  I could leave there and actually go somewhere without smelling like "Workout". If I had to pick an eating lifestyle that goes with Pure Barre I would choose pescitarian or vegetarian. The price is well HIGH as all get out. The price range is a little less expensive for students (like $100 a month) You can purchase per class around $20 per session or for UNLIMITED monthly access it ranges anywhere from $150-$200 per month (depending on your contract) for one person. On an educators salary $190 a month was just a little too steep for me. I mean if I didn't get my hair and nails done then it would be doable, but really I'm NEVER going without hair and nails (or gas for that matter)

What is Pure Barre YouTube Video http://youtu.be/wlLQfM65A6A

Hope this review has helpful....share and don't forget to comment!

3 Day Detox Program

Leg and Butt Building Workout

Leg Workout!
Let's make it burn!

Phase I
10 minute stair warm up
10 minute RUN

Phase II MACHINES
Leg extension 1x20, 3x15
Seated leg press 1x20, 3x15
Lying leg press 4x15

Phase III FREE WEIGHTS
Squat 4x15
Dead lift 4x15
Sumo squat 4x15
Calf raise 3x20
Walking lune 3x30
Step up 3x10 (each leg)

Pennies and Pounds

Here's a little motivation to do with friends, family, and/or, coworkers.

-Take two small mason jars
-Label one: Pounds to Loose 
-Label one: Pounds Lost
-Put a sign on one that says: $100 prize
(It's best to do this challenge with at least 5 people, then it's only $20 put up per person)
-Everyone get on the scale and take a picture of yourself and the weight. 
-Every two weeks weigh in and take photos for proof.

Using simple math determine your weight loss goal percentage (only to be fair because everyone has a different amount to loose in mind)...for example 175lb person wants to loose 30lbs. 30lbs is apprx 17.4% of 175lbs. So whomever gets to their goal weight percentage first WINS!

It great to set a time line like 30 days if it's a small weight loss goal for the group or 90 days if it's a larger amount.

Good look finding your groups. It's great to compete amongst groups as well. Give yourself names and do group workouts and etc to make it lots of fun!

Send me your pics! I'm sure my group will be 

R.E.D. 'S Pink Poison Ivies 

Team Work

TEAM WORK MAKES THE DREAM WORK!

It's always easier to set and make goals when you have people on your team

Why telling people your goal is KEY?
-When you tell people they always say things to remind you, you have a goal to meet.
-If you make a wrong choice they will surely let you know "I though you were on a diet?"
-You will always make a workout appointment if others are counting on you. I mean who wants to intentionally let people down.
-People will always tell you what "such and such" did to loose 10lbs or 30lbs. You can take that information and research it.
-When you're tired, your TEAM will keep you motivated or bring you a healthy treat.

Places to Start a TEAM healthy living challenge
1. Work
2. Church
3. Book Club
4. Group of friends

Why being with a TEAM can save time
- You can take turns making lunch or dinner for the group. You only have to make a healthy meal once or twice a week.
-You all can have TEAM lunch where each person brings an item for lunch. It keeps you responsible to others and yourself.

The #1 Excuse
-I Don't Have Time: everyone has time just juggle it a little better. If you're in a group you can take turns watching the kids or running errands while the others work out. For example: group meets 4 days a week, but on one of the days someone from the group runs the rands, take the kids to practice, or picks up the groceries.

Try out a TEAM! Try out my HERBALIFE TEAM! https://www.goherbalife.com/raylahunt/en-US

Will 20 Minutes make a difference?

Oh it's almost that time, back to school time and for the months of August and September the "time" to workout is even shorter. Lots of people say 30 minutes is plenty of time and some people say on its  not. Well what if I said a targeted 20 minutes can still make a difference. Now, if you choose these INTENSE 20 minutes it must be just that! You should be out of breath, sweating, and feel the burn if it's to work.  You can't take those 1-2 minute breaks at all! I mean it's on,y 20 minutes and you need to do it 5-6 dats a week.  

So what does 20 minutes that work look like? Here's an example

Warm up
50 jumping jacks
50 high knees
50 butt kicks
50 vertical leaps
50 side to side lunges
50 step backs
--------1 minute break--------
Workout
10 burpees
50 fast punches
20 jump lunges
20 in and out jumps
10 push ups
20 burpees
100 fast punches
30 jump lunges
30 jump-turn-squat
20 push-ups
20 tricep dips

The End

KILLER Leg Workout

BEAST MODE LEG DAY!!!

15 min stair climber (fat burn level 11)
10 minute ab work (5 exercises 1 minute each...repeat)
Leg extension (1x20 3x15)
Seated leg press (1x20 3x15)
Dead lift (heavy 1x20 3x15 1x20)
Frog leaps (3x30)
Hip thrust (4x15)
Barbell squats (1x20 3x15)
Squat/arm raise/stand (3x15)
Step-ups w/leg raise (3x15 each leg)
Bench jumps (1x15 3x20)
BBAAMMMMMMMM!!!

How to Shed Calories From Your Day

5 Tips to Eliminate Calories from your daily intake

1. Drink a glass of room temperature or barely chilled ice water before each meal and at the end...if it's too cold you won't drink the entire glass before your meal comes. This will help you not to consume the entire (over portion sized plate) it will also help you not want a dessert.

2. Stop drinking your calories. Opt for calorie, sugar, and carb free drinks (at least Monday-Friday) save a drink for the weekend. You consume 100-160 calories with every 8oz glass of soda, juice, or tea you drink.

3. Take a break from your desk very hour and walk around for 5-10 minutes. Hand deliver messages instead of emailing if possible, walk over to the desk instead of calling.

4. Eat a fibrous snack and protein in between breakfast and lunch to keep your metabolism revved up. Half an apple with an 8oz plain smoothie or 1/2c of broccoli with two grilled chicken tenders.

5. 1-2 hours after dinner drink a pre made protein drink and an 8oz glass of water so you won't get a night time hunger attack. You should be eating dinner between 6-7:30pm keep that metabolism revved up.

June Challenge

You know I LOVE a good CHALLENGE!!!

The month of June is "Get Up and Get Moving Challenge!"

Q: What does this consist of?
A: Exercising/Moving for 30 minutes everyday in the month of June 

Q: What types of exercising should I do since it's everyday?
A: Strength training, kickboxing, boxing, yoga, bar ballet, volleyball. Basketball, P90x3, Insanity, Hollywood Trainer dvd's, HIIT cardio, fast walking. So, basically anything that will have you heart pumping 

Q: Is it okay to exercise everyday and you're a beginner?
A: You can mix and match what you want to do. I normally strength or weight train four days a week and the other one or two is some type of cardio. So, on the day I normally rest I'll do yoga, jogging, or some type of low impact exercise

Q: What time of day is best for exercising?
A: Morning is the best because it gives you energy, eliminates the "I don't have time" speech, and exercising late at night can have you up all night.


So remember minimal 30 minutes everyday. Your heart rate must be up! Don't quit! Make time for yourself despite a job, spouse, children, school, your second job, your third job, cleaning, running errands, and going to church. There are plenty of people who have more to do than you and are still taking care if themselves by working out and eating clean.

I Just Don't Have The Time!

This phrase, this phrase I hear it all the time. Hey I know we are all busy and have tons to do. There are combinations of work, school, part time job, side job, children, spouse, clean, cook, study, church, 3rd job, no sitter, and the list could go on and on. Some days we really can be just that busy, but not everyday right? So just don't make your "to do" list so long you forget to take care of yourself. That includes putting healthy things in your body and breaking a sweat.

Here's a glimpse into my day today

5:00am-wake up
5:15am-fold clothes, put a load in the washer
6:00am- vitamins, supplements, breakfast
6:20am- leave the house for work (not before putting the clothes from the washer to the dryer)
6:45am- arrive at work work on a PowerPoint presentation, answer phone calls, check emails, update data, talk to students, talk to teachers, work 1/2 lunch shifts, sell concessions
11:10am- leave for a meeting
11:30am- meeting/presentation
12:30pm-return to work, walk the halls, go inside classes, council with 2 students, complete assignment for my leadership class, afternoon announcements, afternoon concessions
2:45pm- head to the store, talk to husband, talk to friend
3:50pm arrive at class
6:10pm leave class...phone call to pick up a prescription in the rain from WalMart, talk to friend
7:15pm- arrive home, play with child, talk to mother, love on child, check emails, get daughters school clothes ready for tomorrow, put on workout clothes, check FB and surf IG
9:15pm- head to gym (back and biceps)
10:42pm- head home from gym
11:00pm- shower/wash hair
11:25pm- sit under the dryer and blog, surf IG and Pinterest (my hair has to be cute!)
12:10....I will lye down and start tomorrow

There is always TIME! Make time! Make time for Everything that is important! So, don't complain about your health and wellness take action!

Back Workout Snippet
Wide lat pull down 4x15
Reverse grip narrow lat pull down 4x15
Pull-ups 3x10
Straight arm row 1x20 3x12
Jumping jacks 2 minutes
Vertical leap 2x30

You can do it! If you don't know where to start email me for information and inspiration.

Short and Sweet

Do you want to break a sweat and its crunch time?

Do this exercise combination. I promise it wont take long, but you will be sweating!

 

SHORT AND SWEET

 

 

Run in place (fast)

Jumping Jacks

High Knees

Butt Kicks

Jump Squats

Push-ups

 

Do each exercise for 30 seconds

Repeat 3 times

Take a 1 minute break

Repeat 3 times

Finished

 

Start out at a good pace...then get faster and faster



3 Day Cleanse

Clean-up Clean-up....Everybody.....Everywhere

I know we all want to try something new to "cleanse" ourselves or "jump-start" our routine....Well I have a 3 day cleanse (not too long) because I know some people just cannot do a 7 or 10 or 14 day cleanse.

There are 3 ways in which this can be done

1. Do only the 3 days
2. Do it for 5-10 days
3. Do it for 3 days have a 1 day rest (but still clean food) then do it again for 3 days

You will eat these items everyday for three days. The same breakfast, same lunch, and the same dinner. It's only 3 days so don't complain.  I mean we eat leftovers for 2 or three days and this will be FRESH!

Grocery List

1. 2 large bags of spinach
2. 1 large container of pineapples
3. 3 small to medium peaches
4. 3 small green apples
5. 1 large and 1 small container of strawberries
6. 1 large container of blueberries
7. 1 large bag of frozen mangos
8. 8 bananas
9. 1 carton of eggs
10. 1 jar of Marantha Almond Butter (crunchy or plain)
11. 3 large cucumbers
12. 1 container of cherry tomatoes
13. 2 avocados
14. 3 small lemons
15. Sugar Free Almond milk by Almond Breeze
16. (optional) Vanilla protein powder (the kind that has basically no carbs and no sugar)
17. 3 small lemons

CHOP AND FREEZE ALL FRUIT EXCEPT BANANAS
Take your supplements at breakfast and dinner
1 TBS of Apple Cider Vinegar combine with 1 TBS of water and take it like a shot!


Supplement List

1. Bragg's Apple Cider Vinegar
2. CLA (chewable or pills)
3. L- carnatine (liquid preferably)


Let's get the easy part out of the way

Snacks- You will have two snacks daily.  One will be 2 whole eggs and 2 egg whites (poached, baked in muffin tins, or boiled) no scrambled.  The other snack will be 1 cucumber diced 8-10 cherry tomatoes and 1/2 avocado diced. Put it in a bowl, squeeze some lemon juice on it with a pinch of salt and as much pepper that you would like.

Breakfast Smoothie

1 & 1/2 c of strawberries
1 c blueberries
1 banana
2 tbs almond butter
2 handfuls spinach
16 oz liquid (water or almond milk or 1/2 water and 1/2 almond milk)
2 scoops protein powder (optional)

Mix liquid and spinach until it looks like green juice....then throw in everything else


Lunch Smoothie

1 green apple
1 & 1/2 c mangos
1 c strawberries
2 handfuls of spinach
1/2 large banana
16 oz liquid (same as breakfast)

Mix liquid and spinach until it looks like green juice....then throw in everything else


Dinner Smoothie

1 & 1/2 c pineapples
1 peach
1 banana
2 handfuls of spinach
1 tablespoon of almond butter
16 oz of liquid (same as breakfast)

Mix liquid and spinach until it looks like green juice....then throw in everything else

How it goes.....

Wake up...Yawn and Stretch...Drink 16oz of water (put it by your bed at night, it'll save time)
Breakfast Smoothie
2.5 hours later EGGS and 16-24oz of water
3 hours later Lunch Smoothie
2.5 hours later Cucumber Medley and 16-24oz of water
3 hours later Dinner Smoothie

Warning.....you will pee pee and poo poo a lot!

I want to hear from you so send me your feedback
Email: rayla.hunt@yahoo.com

Easy Treadmill Workout

Here's and EASY treadmill workout to try. I have a beginner, intermediate, and advanced workout.

Beginner

Start at 3.0----2 minutes 
3.5-----2 minutes 
4.0-----2 minutes
5.0-----1 minute 
3.5-----1 minute
5.0-----1 minute 
4.0-----1 minute 
3.5-----1 minute 
5.0-----1 minute 
3.5-----1 minute 
5.0-----2 minutes 

Total time 15 minutes (should have 1 mile completed)

Intermediate

Start at 5.0-------2 minutes
5.5------2 minutes
6.5------1 minute 
5.0------2 minutes 
6.5------1 minute
5.5------1 minute
6.5------1 minute
5.0------2 minutes 
6.0------1 minute
6.5------1 minute
7.0------1 minute

Total time 15 minutes (should have completed 1&1/2 miles)

Advanced 

Start at 7.5-------2 minute
8.0-----2 minutes
9.0-----1 minute
8.0-----1 minute
9.5-----1 minute
8.5-----1 minute 
9.0-----1 minute 
8.5-----2 minutes
9.0-----2 minutes 
7.5-----1 minute
9.0-----1 minute
10.0----1 minute 

Total time 16 minutes (should have competed 2 miles)

Cleanse....Flush.....Fast

How many of you have done a cleanse aka detox, flush, or fast?  Did you tell yourself it's to rid your body of the built up toxins? Think about it, if your body had these deadly "toxins" you would have some serious side effects. You were born with organs that cleanse and extracts any harmful or foreign organisms from your body. Just look up liver function, kidney function, pancreas function, and gall bladder functions. I mean that is why we poop and pee pee. However, I most say if you just put down the JUNK and eat things grown out the ground or from a tree you'll be okay. 

The pushback will be "I did a cleanse and I feel so much lighter". Of clause you feel lighter, you haven't had solid food in 3-10 days. You've flushed all your junk and fast food out in the first 2-3 days. I think some people just like to feel like they've conquered a challenge. 

Going on too long of a cleanse can cause you to rebound by gaining unnecessary weight and unbalanced hormones that lead to grumpiness, agitation, easily agitated, extra hungry, and hormonal. Who wants that? Not I!

Healthy ways to cleanse

1. Drink LOTS of water

2. Eat fresh fruits and vegetables 

3. Stay away from fried foods, processed foods, butters and margarine.

Friday Blues

Tomorrow is Friday and of course everyone is ready to leave work, relax, and wash off the work week. What you need to do is wash off the stress with a heart pumping sweat session. You don't have to do an hour long workout, but get in a 30 minute total body HIIT session!

What to do? Each exercise for 1 minute and repeat 3 times

Front Leap
Push up Jack
Side to Side Hops
Pike Planks
Four Square Corner Hops
Burpees
Push-Ups with one leg elevated
Tricep Dips
Hop front Hop back Jump into Plank
Plank position (hop feet in and out)

Working Out While Sick? Do or Don't

It's always around seasonal changes when people get sick. Sometimes it's severe and sometimes just the occasional allergies. So, when should you just rest and when can you continue on your fitness journey?

 We all know the doctor tells us to drink plenty of fluids and get some rest when we have a cold. Rest helps our bodies to naturally heal because our white blood cells are doing the work and the fluids help to flush toxins out of our bodies. When we work out when our body is already working overtime to heal its self we slow down the process therefore making us remain sick for a longer period of time.

When you have something simple as a allergies from dust, pollen, or ragweed if is okay to continue with your workout.  However if you feel severely fatigued give yourself 2-3 days to recover. You're doing your body a disservice to work yourself backwards.

So, remember GET WELL then WORKOUT! No matter how bad you want to feel the burn. I'm restraining myself and it is HARD to sit still!


RED FITNESS

Countdown

Come join the countdown WORKOUT!

A count down workout is simple you do each move counting down from 10 going all the way to one.
This is a workout that focuses on speed. You are not to stop (if possible) keep pushing through until you get to ONE!

10,9,8,7,6,5,4,3,2,1 GOOOOOOOOOOOOO!!!!!

Please be sure to warm up for 5 minutes then stretch for 5 minutes before beginning. Do not stretch first! You muscles are not warm yet, so it would be like pulling a rubber band waiting to see if it will pop!

Burpees
Star Jacks
Pike Plank
Tuck jump
Push-Ups
V sit ups
Up and Downs (plank position with straight arms, drop down to one elbow then the other elbow, raise up on one hand then the other hand, that counts as one.....repeat)

So that 7 exercises with 55 repetitions each total.

Get R.E.D. Fit

Am I Really Making Progress???

We all look in the mirror everyday and say "I can't see a difference!" You're thinking I've been putting in all this hard work for nothing. Well....let's start by being honest. Are you really doing all you can to be healthy? Are you eating clean, exercising hard, and getting SLEEP? Yes, I said sleep because it is a big part of the process. You muscles grow and repair while you sleep. What you should you to ensure you're tracking your progress correctly.

Step 1
Take a picture in a sports bra and shorts or panties (even better). Take a front, side, and back view. This allows you a good begging pic. Pictures are worth 1,000 words. Weigh yourself and get those measurements.

Step 2
Journal what you eat and make sure you have the correct amount of servings. Don't chest yourself by lying on your servings. Use a measuring cup until you can gauge properly. You can journal old fashion with paper and pencil or go modern with an app or the trendy Weight Watchers.

Step 3
Accurately determine calories burned during a workout with a heart rate monitor and watch like the popular Polar brand. It uses an equation of height, weight, age, and other factors to determine: calories lost, fat % burn of workout, time spent working out, and peak levels during a workout. You can also use the fun and challenging Nike Fuel band. You set goals, achieve and surpass them, earn badges, set workout sessions, invite friends, and track your progress with the accompanying app.

Step 4
Take pictures on Day 30, 60, then 90. If you're anxious you can also do Day 15. Weigh yourself and measure yourself.

Step 5
Do NOT stalk the scale! Let it be! Weight can fluctuate 2-3lbs daily.

Power 1,000

Power 1,000 is a workout where you do a total of 1,000 exercises and you work your entire body. Do it anytime and anywhere. Time yourself then track your progress

1,000

100- Squat jacks
100- High knees (each leg 100)
100-Hackman kicks
100-Mountain climbers
100- Vertical leaps
50- Frog Jumps (front them back)
50-Push ups
100-Jump lunges
100-Russian twist
50-Back/Power up crunches
50-Pike planks
50-Squat/Jump and turn
100- Power punches (100 each arm)

You're Done! Now go and drink 24oz of water and eat some protein (or drink it)

Squat

Hackman Kick

Frog Jumps

Vertical Leap

Pike Plank

I Don't See Any Changes

How many people say "I've been doing 50 million crunches and I don't see any results"???
How many people say "All I want to do is cardio to slim down and tone!"

I know I may hurt feelings or burst bubbles, but hey of I don't tell you you'll think there's something wrong with you and not something is wrong with what I am doing.

First: crunches, planks, standing abs, etc. do NOT I repeat do NOT give you flat abs! Let me say this again for those in disbelief. You can do all the ab work you want, but you will NOT get a 6-pack from just that. We use our stomach muscles all day everyday. From sitting, to leaning over, to walking. The problem is removing the FAT layer that is holding on giving you that spare tire, muffin top, or pregnant with no baby look! The MAIN #1  thing you can do to remove that fat layer is to eat CLEAN and HEALTHY! What is clean and healthy people always ask. You know that anything in one of those packages that you eat is definitely NOT. You can have a combination of any fruit and or vegetable. However, I would stay away from white potatoes, corn, root veggies (you know the starchy items). You can eat lean meats, fish, and sea food. Wild caught and Free range as much as possible. Eat non fat Greek yogurt (small quantities), whole wheat items (small amount) brown rice, quinoa, English muffins, oatmeal, rolled oats, and etc. Healthy fats ie Nut butters (not too much now), olive oil, coconut oil, and avocados. Protein supplements are great because people rarely get adequate protein from their daily diet. When you don't have enough protein you can't build lean muscle and your body gets hungry and you want to EAT!

So, eat up to FLATTEN up!

Second: Cardio all alone does not give you the sleek slim tight look you want. Most people who do cardio to something mild and simple like: jogging (I didn't say running because you have to go fast to run and let's face it, most people aren't RUNNING!) bike, elliptical (I hate when people think 45 minutes on the elliptical is really going to TRANSFORM their body). The type of cardio that works is HIIT. That is high intensity interval training. That means go hard and fast as long as you can followed by a short break. Think 30 seconds to 1 minute, nothing longer. For example jump squats for 45 seconds then Bicep curls for 45 seconds followed by a 30 second break, or sprint for 30 seconds then run for 1 minute. Think 9.5 for 30 seconds then 6.5 for 1 minute. The high burst of energy blast fat but maintain the integrity of the muscle. You work out 30-45 minutes and burn twice as many calories as "jogging" or doing the elliptical for one hour. If you're not sweating, out of breath, tired, and your body feels like jello, you have not maximized your workout and burned fat. Now you don't have to jump and twist to burn fat. You can also climb stairs (like 50-100 floors) or get on the stair machine with intensity hiked all the way up!

Those are my tips for you all struggling with that

Remember you will not see these major changes in 2 weeks. 30, 60, then 90 days. You will see begging stage change, intermediate change, then major change. If and ONLY if you keep the faith and never give up!

Hey, if you can't do it alone, get someone to hold you responsible (preferably not a friend because they tend to pacify us) or use my services rayla.hunt@yahoo.com

Cardio Blast

Cardio Blast- 30 minute at home no equipment

100 Each

Jumping Jacks
High Knees
Butt Kicks
Vertical Leaps
In and Out Squats
Jump Lunge
Side to Side Lunge

50 Each

Push-ups
Pike Planks
Up and Downs (Knees)
Frog Leaps

25 Each

Burpees
Star Jacks

Can I make it through? 22 days vegan Challenge

Well we all know I love a challenge.  Most people shy away from these eating or exercising challenges for fear of failure.  Well I am taking on this 22 day vegan challenge and will share some of my ideas on what and how to eat and some simple and quick recipes that don't taste at all "vegan" like....Whatever that means.


Go To Dishes:

-Stir fries
-Soups
-Overnight Oats
-Smoothies

Favorite Dishes

Pre-Made
Vegan mock chicken salad (Whole Foods)
Vegan pop corn
Raw Oats (Big Squeezy)

Home-Made

Sweet Potato casserole- bake sweet potato. Place in blender and blend with almond milk, pecans, vanilla extract, and cinnamon. Place oven on 350 degrees. Place sweet potato mixture in pan and add some crumbled pecans on top.

Stir fry- asparagus, broccoli, red bell pepper, purple onion, yellow squash, place EVOO in a skillet, toss veggies with lemon juice, sea salt, black pepper, garlic powder, and onion powder. Cook in skillet on medium for 15 minutes... NO MUSHY VEGGIES!

SW Spicy Soup- 4 cups of dry SW soup mix (Whole Foods), one onion. In a crock pot add 1 diced onion, dry mix, and 8 cups of water or vegetable stock.  Cook overnight! EASY!

Chug-A-Lug

Hey guys are you getting enough water???

Here is a simple formula for water intake
Body weight divided by 2= oz of water you need
If you workout add 24oz of water to that number

For example

140lb woman should drink 70 oz of water daily.  If this 140lb woman work out she should drink 94oz of water.

Rise and Shine

When you wake up in the morning immediately drink 12-20 oz of water.

Before you leave the house drink another 12-20 oz of water.

 

That's 24-40oz already down for the day.

Night time warning!!!

Please don't drink after 9pm unless you work the night shift or you don't mind waking during the night to go potty!