Friday, January 11, 2013
GETIN FIT WITH JENN: Commit to Be Fit
GETIN FIT WITH JENN: Commit to Be Fit: WWW.BEACHBODYCOACH.COM/BIONUT www.jenniferslovinski.com What if you committed to the next 30 days to do something for you? And in turn, yo...
WWW.BEACHBODYCOACH.COM/BIONUT
Commit to Be Fit
WWW.BEACHBODYCOACH.COM/BIONUT
www.jenniferslovinski.com
What if you committed to the next 30 days to do something for you? And in turn, you are feeling better, you are losing weight, you now have more energy and have increased your confidence to name a few. Would you be willing to take charge and choose better health?
If you answered YES, then please read on! Over the last 3 years, I have worked with hundreds of folks, helping them drop the extra pounds while feeling better, having more energy and more all in a healthy, easy way. I have shared with them the tools that I used to drop 20 125 lbs and kept it off. Now I am looking for 10 people who want to Commit to be FIT. Yep, just 30 days to work towards better health. Our next group begins January 28, 2013. That’s all I’m asking you for. Just 30 days.
There will be:
• NO Expensive Gym Membership
• NO Embarrassing Classes
• NO Tasteless Diet Food
• NO Long Drives
• NO Getting Up Early
To be a part of my January Group, you must:
• Commit to follow a Program Workout Schedule for 30 days
• Drink Shakeology – the premium health shake – once a day for 30 days
• Engage with the secret Facebook group reporting workouts & food for 30 days
• Be part of a weekly conference call to talk about victories, struggles, & be willing to learn the secrets to success
• Be willing to be honest with me. I want to know what’s working, what’s not working, what tastes good, what doesn’t taste good. I want to know all the things that you wish you could say about a program but don’t.
This is a proven and simple formula, and those who commit are more likely to finish and GET THE ABSOLUTE BEST RESULTS!
Who is this Group for:
• Someone who is serious about moving forward with their health & fitness
• Someone who wants to lose a clothing size
• Someone who wants a step-by-step guide of how to achieve a healthy weight
• Someone who wants to be part of a supportive group of people on a similar path
• Someone who is willing to invest in themselves
• Someone who wants to get off of some or all of their medications
Joining My Group is Easy
YES, I want to Commit to 30-Days & Commit to be FIT!
The deadline to join the group is January 21, 2013. Group starts on January 28, 2013. *Cost depends on whether you need a program, Shakeology, or both. Info will be in initial email.
www.jenniferslovinski.com
If you answered YES, then please read on! Over the last 3 years, I have worked with hundreds of folks, helping them drop the extra pounds while feeling better, having more energy and more all in a healthy, easy way. I have shared with them the tools that I used to drop 20 125 lbs and kept it off. Now I am looking for 10 people who want to Commit to be FIT. Yep, just 30 days to work towards better health. Our next group begins January 28, 2013. That’s all I’m asking you for. Just 30 days.
There will be:
• NO Expensive Gym Membership
• NO Embarrassing Classes
• NO Tasteless Diet Food
• NO Long Drives
• NO Getting Up Early
To be a part of my January Group, you must:
• Commit to follow a Program Workout Schedule for 30 days
• Drink Shakeology – the premium health shake – once a day for 30 days
• Engage with the secret Facebook group reporting workouts & food for 30 days
• Be part of a weekly conference call to talk about victories, struggles, & be willing to learn the secrets to success
• Be willing to be honest with me. I want to know what’s working, what’s not working, what tastes good, what doesn’t taste good. I want to know all the things that you wish you could say about a program but don’t.
This is a proven and simple formula, and those who commit are more likely to finish and GET THE ABSOLUTE BEST RESULTS!
Who is this Group for:
• Someone who is serious about moving forward with their health & fitness
• Someone who wants to lose a clothing size
• Someone who wants a step-by-step guide of how to achieve a healthy weight
• Someone who wants to be part of a supportive group of people on a similar path
• Someone who is willing to invest in themselves
• Someone who wants to get off of some or all of their medications
Joining My Group is Easy
YES, I want to Commit to 30-Days & Commit to be FIT!
The deadline to join the group is January 21, 2013. Group starts on January 28, 2013. *Cost depends on whether you need a program, Shakeology, or both. Info will be in initial email.
Friday, January 4, 2013
Interval Training For Faster Results
WWW.BEACHBODYCOACH.COM/BIONUT
www.jenniferslovinski.com
Interval Training For Faster Results
Want to get more out of your workouts?
There's a little secret in the fitness world called interval training.
What is interval training? Rather than doing the same cardio exercise your entire workout, interval training alternates short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.
Research has shown that such intervals of high and low-intensity activity burn more calories and build fitness quicker in a shorter amount of time.
Once designed for elite athletes, interval training is now something the average fit person can try. You don't need fancy equipment or special training to rev up your routine with interval training.
Read on to learn more about this fast, slow, fast, slow method of training and weight loss.
Theory Behind Interval Training
By alternating high-intensity movements with low-intensity movements, you're working both your aerobic (with oxygen) and anaerobic (without oxygen) systems. High-intensity exercise causes your muscles to produce lactic acid (waste products), which lead to muscle soreness. Too much lactic acid build up causes exercise to become exhausting and painful.
Alternating hard and easy exercise will reduce the amount of lactic acid that accumulates, thereby making exercise more comfortable, improving your endurance and increasing your speed.
Interval Length
So how long should intervals be?
The answer is, it doesn't matter.
There are no real hard-and-fast rules about interval length. Varying lengths bring varying benefits. So how fast and how often you pick up the pace depends on you.
Beginners should aim for no longer than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, go ahead and push yourself a bit longer.
Know the Risks
While a no-rules approach may sound appealing, interval training isn't for the beginner. If you're new in the land of fitness, take your time as you increase the intensity of your workouts.
Rushing into high-intensity exercise may lead to injury. Start out slowly. Add one or two high-intensity intervals each workout. Slow down if you feel you're overdoing it. As your stamina increases, feel free to challenge yourself.
Sample Workouts
Remember, there's no set rule about how to do interval training. It can be tailored to your fitness level and type of exercise.
An interval-training workout involves four variables that can be changed to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.
Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a more specific sports or fitness goal you can take a more sophisticated, scientific approach.
Interval training workouts have been designed for plyometrics, sprints, stair running, jump rope, speed drills, and agility drills.
A simple example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, you could jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance.
A second example that really gets your heart pumping and improves fitness in a short amount of time includes running, rowing, or cycling. Warm up for about 15 minutes, then run, row, or cycle as hard as you can (at 90 percent of your maximum heart rate) for three minutes. Then go easy for three minutes, allowing your body to recover. Repeat these three-minute intervals of high- and low-intensity exercise three or four times. Then cool down for 10 minutes.
I'm here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will get you to your goal quicker.
Increase Your Intensity
To get the most out of your interval training try the following:
• Add Resistance. Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.
• Increase Speed. Really push yourself during the sprinting intervals. Remember, it's only a handful of seconds.
• Lengthen Intervals. Add a few seconds to your intense intervals.
• Change Exercises. If you've been sprinting then switch to burpees or high knees.
Easy Tuna Salad
This recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn't call for dressings or mayonnaise that add undesirable fats. Have this for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl. Servings: 4
Here's what you need:
• 2 cans Albacore tuna, packed in water
• 1/2 cup white bean hummus
• 1 small apple, finely minced
• 1 Tbl yellow onion, finely minced
• 1 tsp dried dill weed
• dash of Pepper
• 1 TBL Dijon mustard
1. Drain and flake the tuna in a medium sized bowl.
2. Add the remaining ingredients and mix well.
3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.
Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein
www.jenniferslovinski.com
Want to get more out of your workouts?
There's a little secret in the fitness world called interval training.
What is interval training? Rather than doing the same cardio exercise your entire workout, interval training alternates short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.
Research has shown that such intervals of high and low-intensity activity burn more calories and build fitness quicker in a shorter amount of time.
Once designed for elite athletes, interval training is now something the average fit person can try. You don't need fancy equipment or special training to rev up your routine with interval training.
Read on to learn more about this fast, slow, fast, slow method of training and weight loss.
Theory Behind Interval Training
By alternating high-intensity movements with low-intensity movements, you're working both your aerobic (with oxygen) and anaerobic (without oxygen) systems. High-intensity exercise causes your muscles to produce lactic acid (waste products), which lead to muscle soreness. Too much lactic acid build up causes exercise to become exhausting and painful.
Alternating hard and easy exercise will reduce the amount of lactic acid that accumulates, thereby making exercise more comfortable, improving your endurance and increasing your speed.
Interval Length
So how long should intervals be?
The answer is, it doesn't matter.
There are no real hard-and-fast rules about interval length. Varying lengths bring varying benefits. So how fast and how often you pick up the pace depends on you.
Beginners should aim for no longer than 30 seconds of high-intensity bursts. If you're feeling strong and are in good shape, go ahead and push yourself a bit longer.
Know the Risks
While a no-rules approach may sound appealing, interval training isn't for the beginner. If you're new in the land of fitness, take your time as you increase the intensity of your workouts.
Rushing into high-intensity exercise may lead to injury. Start out slowly. Add one or two high-intensity intervals each workout. Slow down if you feel you're overdoing it. As your stamina increases, feel free to challenge yourself.
Sample Workouts
Remember, there's no set rule about how to do interval training. It can be tailored to your fitness level and type of exercise.
An interval-training workout involves four variables that can be changed to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.
Interval training can be casual, spur of the moment bursts of activity depending on how you're feeling that day or if you're working towards a more specific sports or fitness goal you can take a more sophisticated, scientific approach.
Interval training workouts have been designed for plyometrics, sprints, stair running, jump rope, speed drills, and agility drills.
A simple example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, you could jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance.
A second example that really gets your heart pumping and improves fitness in a short amount of time includes running, rowing, or cycling. Warm up for about 15 minutes, then run, row, or cycle as hard as you can (at 90 percent of your maximum heart rate) for three minutes. Then go easy for three minutes, allowing your body to recover. Repeat these three-minute intervals of high- and low-intensity exercise three or four times. Then cool down for 10 minutes.
I'm here to help you meet your fitness and weight loss goals.
Call or email today to get started on a fitness program that will get you to your goal quicker.
Increase Your Intensity
To get the most out of your interval training try the following:
• Add Resistance. Between sets of cardio do a set with dumbbells, resistance bands or with your body weight.
• Increase Speed. Really push yourself during the sprinting intervals. Remember, it's only a handful of seconds.
• Lengthen Intervals. Add a few seconds to your intense intervals.
• Change Exercises. If you've been sprinting then switch to burpees or high knees.
Easy Tuna Salad
Here's what you need:
• 2 cans Albacore tuna, packed in water
• 1/2 cup white bean hummus
• 1 small apple, finely minced
• 1 Tbl yellow onion, finely minced
• 1 tsp dried dill weed
• dash of Pepper
• 1 TBL Dijon mustard
1. Drain and flake the tuna in a medium sized bowl.
2. Add the remaining ingredients and mix well.
3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.
Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein
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