Thursday, September 18, 2014

Ladies. STOP doing this if you want to Raise Your Metabolism!

Ladies. How long have you been dissatisfied with your body? Do you look forward to wearing a bathing suit? Do you buy Spanx to go under your dress for a special occasion?

Stop doing this if you want to raise your metabolism. What am I talking about? 2 things. Cutting calories by either eating too little or skipping meals, and not lifting weights and doing ONLY cardio.

You most likely have turned your body into a fat STORING instead of a fat BURNING machine!
The studies are too conclusive time and time again to be wrong.


I am going to make this a simple task. On the right of this page is a "SIGN UP" box. When you enter your name and e-mail address you will get a link sent to you. Click on that link to verify that it is you.

You will now be on my preferred list of women (or men) that I send tips on how to avoid getting or staying fat. How to workout in 20 minutes and lose up to 15 lbs per month!

Tips on how to stop the ways you are making yourself miserable (hint, it is not your genes or your age).

Tips on how to get lean and strong and get rid of that belly and that muffin top.


What are you going to do now?>>>>>>>>>>>>>>>>SIGN UP FOR MY NEWSLETTER HERE!


Dawn

p.s. Unless you are happy about the way you look naked, then don't sign up.


Tuesday, September 16, 2014

DON'T Ever do This in the Gym if You Want to Change Your Body!

Don't ever do this in the gym if you want to change your body gets your attention right? Unless you are a savvy strength trainer that gets results by diet and strength training, then you probably passed up this post. Good for you! Pass on your knowledge or at leas this article to those of your friends that don't know!

If you are spending time in the gym 3, 4 maybe 5 days a week, you should be ripped and strong right? You should have at least lost weight by noW too right? Not necessarily. What matters not is the time spent, but what the time is spent doing. (and of course what you are feeding yourself)

Are you walking on a treadmill? Waste of time.
Are you running on a treadmill? Too much pounding on joints and no muscle building properties.
Are you sitting on machines for hours with little weight banging out 10-25 reps? Won't change your body.
Are you watching the TV while doing reps with 5 lb.  Free weights at home. Then stopping and thinking of what to do next? Once again, wasting precious time.

Does it matter if you are 20 or 70? No.
Does it matter if you have limitations or injuries? No. (I have plenty!)
Does it matter if you can only go to the gym 2 or 3 times a week? No.

So, what am I talking about? 

INTENSITY! Good old fashioned sweat!


 Timers, circuits, and little rest is the best way. Workouts like this are endorsed daily by the top fitness enthusiasts everywhere. Not many people that are lean and fit are in the gym for hours anymore. The ones that spend hours in the gym are the old school bodybuilders, the really big dudes, the ones that don't want to lose ANY weight. So, most likely, that is not you.

You want to be lean, and strong, and  feel alive right? I knew it.

So here is an example of the type of workout that I am talking about. This should not take more than 15-20 minutes. It will burn calories for up to 36 hours AFTER you are done sweating, and if you workout like this 2 or 3 times a week, I promise, you will see some muscle, drop some lbs.  and feel energized.

INTENSITY WORKOUT 
EACH EXERCISE IS PERFORMED FOR 30 SECONDS, WITH NO REST GOING RIGHT INTO THE NEXT EXERCISE.  REST AFTER EACH 3-4 EXERCISE FOR 45 SECONDS.

JUMPING JACKS
 PUSH UPS
 ALTERNATING LUNGES

REST 45 SECONDS

JUMP ROPE 
PUSH UPS
JUMP SQUATS
HOLD PLANK FOR 30 SECONDS

REST 45 SECONDS

 BURPEES 
 WALKING LUNGES
 PUSH UPS
 SIDE TO SIDE LUNGES

REST 45 SECONDS

JUMP ROPE
 PUSH UPS
 BODY WEIGHT SQUATS
 BURPEES

REST 45 SECONDS

JUMP SQUAT
PUSH UP
WALKING LUNGE
HOLD PLANK FOR 30 SECONDS

Rest - hydrate - drink smoothie from SMOOTHIE RECIPES FOR OPTIMAL HEALTH



Workout like this 2-3 times per week. This will burn calories long after you have stopped the workout. You can build muscular endurance, speed, and lean out quicker than ever when you kick ass like this.

Stay tuned for gym workouts that get the job done in little time as well.

Forget the 2 hour gym or home workout. Use your time efficiently and with INTENSITY!!

LIKE THIS ARTICLE? ENTER YOUR NAME AND E-MAIL ON THE RIGHT OF THIS PAGE TO GET HOME WORKOUTS AND TIPS ON HOW TO GET THE BODY OF YOUR DREAMS. STOP SEARCHING FOR QUICK FADS AND TRICKS. NO B.S. HERE...CUTTING EDGE ADVICE TO BE THE BEST YOU CAN BE!





In Wellness and Strength,

Dawn

Sunday, September 14, 2014

Workouts that Build Strength, Burn Fat, and Increase Endurance

Workouts that build strength, burn fat, and build endurance should be at the top of the list for those of you that want to feel and look your best. I know that when I workout, it is the intensity and the efficiency that I go for. I hate a boring day at the gym where there is no challenge, and you should to if you are looking for results! Forget boring workouts that don't engage your entire body, let alone tap into the competitive edge that we all have. Go for the ones that leave you spent!

Today in my bootcamp, my girls killed it! We had a 10 minute warm up of jumping jacks, shoulder circles, kettlebell swings and alternating lunges, then got right into my "Chipper Workout". (For more workouts like this, sign up for my newsletter on the side of this page.)

The idea is to knock off reps in a manner that goes from upper to lower body moves. There are explosive moves, slow and rhythmic moves, fast and powerful moves, and some that require just plain old strength and focus. Here was the workout that every one of my girls finished in 50 minutes.

Chipper Workout

100 Flutter Kicks
80 Kettlebell Swings
40 Push Ups
80 Kettlebell Deadlifts
30 Inverted Chest Presses
100 Tire Steps
40 Standing Rope Rows
5 Sled Runs with 45lb plate
50 Jump Squats
12 Trap Bar Deadlifts with 125 lbs.
30 Barbell Shoulder Presses

By knocking off 5's, 15's and sometimes 20's of these exercises, my girls sweated up a storm while moving quickly to finish the workout before the time was up!

The two first finishers were 50, and 65 years old I might add. Not bad since we have a some 20 and 30 somethings in my class.

Want to get your body fit, tight and strong? Use workouts that build strength, burn fat AND increase your endurance.

Nothing feels more empowering than taking care of your body. If you don't no-one else will!

Dawn

Please sign up for my newsletter at the right of this page to have workouts, fat loss and strength gaining tips and more wellness info delivered to you for FREE. Information that is from the top sources in the world of fitness and vitality!

Monday, September 8, 2014

Want to Build Muscle and Increase Metabolism?

Want to build muscle and increase metabolism? Want more energy, and to boost your immune system? Want vegan, non GMO, hypo-allergenic and dairy free!

 If you want a rock hard body you want to get the best source of protein possible. You want a product that is a complete protein, that contains all the essential AND non essential amino acids as well. One that has zero fillers, and is PLANT BASED. SUNWARRIOR



SUNWARRIOR Products .......click on the link at the top of this page for more information.


Bring out the Warrior in YOU. Build your muscle and increase your metabolism with plants!


SUNWARRIOR!!



Searching and Sharing ways for us to achieve optimal health and strength!

Dawn

For over 45 recipes using Sunwarrior Protein Powder check out
Smoothie Recipes for Optimal Health.