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I don’t know if you saw this post or not, but I decided I needed to step it up in the cardio department as the skin baring season fast approaches!

So I started a challenge group on the Fit Chick Express Forum if you would like to join us! Here are the details!

This challenge is going to help motivate you to get out there and add more cardio…Myself included!

Cardio, or should I say intervals/ body weight exercises are the ultimate way to burn off that belly fat and get that lean, sexy look!

What will this challenge include?

Each week you will set a goal for the week. Whether it be to do intervals on the treadmill for 20 minutes or bodyweight exercises for 20 minutes, or some type of cardio that will help you to move closer to your goal!

Along the way I will give you some mini challenges to help give you some ideas.

This was my first weeks goals:

So my goals for this week are to get in 3-15 minutes of intervals on the treadmill. My plan is to do it Tuesday, Friday and next Sunday. I did 22 minutes on Tuesday and 15 minutes on Friday, and 15 minutes on Sunday.

My intervals will consist of 2 minute warm up, 1-2 minute high intensity at or around 6.0 to 6.5 and 1 minute low intensity at 3.5. Continue on and end with a 2 minute cool down, totaling 15 minutes. These varied a bit, but I pushed myself even harder each time. I did treadmill two days and decided to do band intervals onSunday (video to come).

So far I am off to a great start! But as we all know, its can’t just be exercise that helps us to lose that belly fat or drop body fat. I need to clean up my eating a bit as well as cut back on the alcohol intake. Not that it’s been all that bad by any means, but I know if I want to get results, I need to cut back or get rid of it all.

OH…..and if you have been reading my blog or following me at all, you will know that I have been working on a Fit Chick Express Workout DVD! Well it’s finally done!

With the DVD, you will receive 6 Workouts, 3 Superset Workouts with added cardio and 3 Circuit Workouts, which totals 3 MONTHS worth of Workouts all for just 29.95!

Each workout contains Modifications for Beginners up to Advanced Fitness Levels and Each workout includes Proper Form to ensure you get the most out of each and every workout! Along with Warm Up and Stretches to be done before and after each workout.

Check out how Julie lost over  60 pounds using Fit Chick Express Workouts!

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Are you ready for the shorts and swim suit season? I finally had the time to sit down and realize..it’s coming soon! If you are like me, you go through the winter all covered up, hardly looking at your body. Well, the thought of putting on shorts make me think about jumpstarting my cardio again and as many of you know I dislike cardio very much, so this WILL be a challenge for me!

So to help me stay motivated and hopefully motivate you as well, I would like to offer up a cardio challenge for the next 3 months. Are you up for it? There just might be something special in the end for you, not to mention that hot and sexy body and toned mid section you have always wanted!

Just post below if you are interested in joining me for this challenge and I will start a group on the Fit Chick Express Support Group site to get us started along with some specifications and other fun things!

ARE YOU IN???

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Maybe you’ve been told that cardio is the best way to lose fat…but
if you’re not getting results with that long, slow, boring program
then I have shocking news for you.

Recently, Men’s Health and Women’s Health fitness expert Craig
Ballantyne emailed me the top 5 reasons why trainers should stop
telling their clients to do cardio.

I was surprised by all of the research that is out there showing
just how ineffective cardio is for fat loss.

I know I sure won’t be using it to burn belly fat in the future.

Now sure, cardio is good for endurance athletes and for your health,
but when it comes to fat loss, here are the 5 reasons to kick cardio
to the curb:

1) Cardio machines over-estimate the number of calories burned by
up to 31%. (reported in Mens Health, Feb 2009)

2) One research study found that when men and women did 6 hours of
cardio every week for one year, they only lost 6 pounds. (Reference:
Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat
in Menand Women. Anne McTiernan*, et al.)

3) When some people start a cardio program, they end up eating
more, and may even gain weight because of this. (Reference:
International Journal of Obesity 32: 177-184, 2008).

4) Even scientists admit that cardio does not burn as much fat as
you’d expect based on the number of calories burned in a workout.
(Reference: Br J Sports Med. 2009 Sep 29)

5) And finally, head-to-head research has shown that interval
training works better than slow cardio for fat loss – even when
diet is not changed. (Reference: Int J Obes 2008 Apr;32(4):684-91).

Wow!

If you’re like me, you would never have known about that research if
it wasn’t for experts like Craig Ballantyne exposing the truth about
cardio.

Now you might be thinking, if cardio doesn’t work, then WHAT DOES?

Well, don’t panic. Insider experts like Craig have known for years
that nutrition, interval training, and resistance training are the
3 most important secrets for helping you lose belly fat.

In fact, Craig’s workout programs have been used by millions of men
and women through his articles in Prevention, Men’s Health, and
Women’s Health magazine, plus through his Turbulence Training program.

Now I’ll be honest with you, and don’t tell Craig this, but while his
workouts in the magazines are good, they aren’t nearly as fun and
effective as the workouts in his Turbulence Training System.

In fact, I want you to try my very favorite Turbulence Training
workout that you’ll find here:

Turbulence Training Reconstruction Workout

It’s fun, fast, effective…and doesn’t require any long, slow,
boring cardio or fancy machines at your commercial gym.

So skip the cardio, because research and results prove that it just
isn’t worth your time.

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Recent research has uncovered some almost miraculous health benefits of pomegranates from which people have been unwittingly benefiting.

Firstly they have a marvelous ability to not only protect against atherosclerosis,
(i.e. the thickening of arterial walls which can cause heart attacks and strokes), but to actually reverse this thickening and thus return your arteries to a more youthful state. This is something that no drug on the market today is capable of.

Another health benefit of pomegranates is that they have the ability tolower blood pressure in addition to which they can effectively reduce your levels of bad cholesterol and help to increase levels of the good cholesterol.

One of the other health benefits of pomegranates is of great interest to men with problems of impotence as this is often caused by atherosclerosis as the resulting thickening of the blood vessels affects blood flow in all areas of the body.
The exceptional effect that the powerful antioxidants found in pomegranates has, is to improve blood flow in all areas of the body and thus dramatically lower the risk of heart attacks, strokes and impotence.

Other recent research has uncovered evidence of the cancer protecting and even treating abilities of pomegranates, particularly in relation to prostate cancer although there is also some suggestion that the same benefits may extend to breast cancer.

A substance in this remarkable fruit has been found to reduce the levels of PSA (prostate specific antigen,) high levels of which are a marker of how well a patient has responded to conventional prostate cancer treatments such as surgery, radiotherapy etc. One study of prostate cancer patients discovered that 80% of the men receiving pomegranate juice daily reduced they rate at which PSA increased dramatically. In addition there was a marked decrease in the proliferation of prostate cancer cells and an even greater increase in the rate of apoptosis, or cancer cell death.
The general antioxidant effect of pomegranates is three times greater than that of either red wine or green tea and they should definitely be included in everyone’s diet.

Heart attacks and strokes are the number one killer for men and women alike in the western world so if you are only going to adopt one element of the healthy diet then I think pomegranates should definitely be top of your list. The incredible effect pomegranates can have on not only maintaining a healthy heart but their ability to even reverse some heart disease makes this so. No doubt as more research is done into the health benefits of pomegranates they will be found to have many other advantages.
If you are not able to purchase operates in a whole form, you can use the pomegranates juice found in almost any grocery store.  Although the concentration is a little lower (drink more) you will benefit just as well.

I was lucky enough to receive some samples of POM Wonderful, 100% pomegranate juice. I really liked the juice and so did the preschool kiddos! A few things I learned about the POM Wonderful is that it is the only brand guaranteed to contain 100% authentic pomegranate juice and contains no added sugars, preservatives, colors or cheap filler juices. What a plus! If you haven’t yet tried POM, I do highly recommend it, not only for all the great benefits, but for the amazing taste as well! Make sure to check out their site to see all the other great products they offer as well! Thanks POM!

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Belly fat, even saying those two words sends a shiver up most most of our spines. Maybe its because having fat on other body parts doesn’t seem so bad, you could have fat thighs or a fuller bottom but fat on the stomach “arrgh”!

Why is that?

In one sense there’s no covering it up, its there for all to see you’ve got a pouch and a problem.
But apart from the stigma of having a pot belly, science is showing belly fat has other nasty things up its sleeve. Its means that visceral fat is packed around your internal organs, potentially contributing to a whole host of problems, including heart disease, diabetes, kidney problems and more.

But, did you know there’s a good side to belly fat, mother nature actually puts it there for a reason….to keep your insulin and cortisol levels under control.

Simply put, having a bulging belly is caused by the harmful combination of everyday stress, binge eating, and excess cortisol all conspiring to keep you overweight, tired, and thick around the middle.

So, what can we do about it?

1 – Reduce Cortisol Levels – One good way to control the levels of cortisol and insulin in your body is to reduce stress. You can try meditation, yoga or other types of exercise. Cardiovascular exercise is great because it will help control those hormones and increase your metabolism at the same time you are reducing your stress.

2 – Give Your Liver A Break – You may not know it but your liver is your best friend not just because its a very important organ in the body but also because it metabolizes fat. So, give it a break and let it do its job properly. Things that stress out your liver are, processed foods, too many carbohydrates in general, all forms of sugar, artificial sweeteners, caffeine, trans fats and soda.

3 – Cut Down On Your Sugar Spikes – As you’ve previous read, insulin levels are closely related to belly fat, the more insulin your body has to produce to combat sugar the more fat the body has to produce to combat it. So, watch your glycemic index (gi). Choose foods with a low gi score as these are processed slowly in the body and don’t cause a massive spike in blood sugar. Following a glycemic index diet is a good way to reduce belly fat. Chromium, cinnamon, zinc, garlic and omega fatty acids can also be used to help regulate blood sugar.

Finally,

Losing belly fat is one of the most important steps you can take to stay healthy for life it some cases it can be a hard feat to do but it’s not impossible. Don’t hold to the myth that “carrying belly fat is genetic or a normal part of aging, there is a reason for it happening. You could pull that shirt or blouse down more to cover it but its just your bodies way of saying…”Somethings going wrong here and we need to talk”…..But are you ready to listen!

Thanks to Barry McDonald for this great guest post about belly fat! You can find more form Barry at www.EscapeFromFat.com.

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Check out my guest post over at www.EscapeFromFat.com by Barry McDonald!

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Get ready. Get set. Get stylish, mamas! Balancing all of your responsibilities can be tough, but you can look fabulous, even when you’re in a rush. By investing in a few wardrobe staples, you can run to your closet and slip into a stylish ensemble just as fast as those sweats and sneakers.

These classic pieces will help you look put together, even when you’re a bit frazzled. A plain white tee will go with anything and shouldn’t need ironing if it’s dried well and hung with care. Pair your tee with trouser jeans or leggings for comfort and style. Ballet flats are stylish, comfortable, and easy to slip into. If there is no time to fuss with jewelry, opt for a colorful scarf to add a little pop to your outfit. Cover up with a classic black or tan trench and oversized sunglasses. Instant Hollywood glam! If you have little time for makeup, choose lip gloss and mascara, as these provide a natural, polished look. Find an oversized handbag that you love. The bigger the better. Throw those diapers, snacks and to do lists inside and go!

Fab finds for busy mamas:

- Women’s Belted Trench Coat $49.50

- New York & Company Wide Leg Trouser Jeans $49.95

- Old Navy Stretch Leggings $10.00

- Cole Haan Oversized Sunglasses $29.98

- Gap Ballet Flats $39.50

- LA Made Sheree Tee $29.00

- Melie Bianco Black Double?Handle Oversized Tote $36.99

- Ann Taylor Daring Dahlia Luxe Scarf $58.00

- Max Factor 2000 Calorie Curved Brush Mascara $6.29

- Sephora Fresh Gloss $7.00

Visit Krista at Style Epiphany, follow her on Twitter, and check out her celebrity style column at Examiner.com.

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Here are some great tips from my buddy Craig Ballantyne….

If you are looking to cut down on the amount of time you spend in the gym without jeopardizing your fat loss goals, then including interval training alongside your strength training program is the only way to go.

Just imagine spending half the time in the gym – if not more – and
getting way better results.  Isn’t that what you deserve?

I thought so.

And to make the notion of ditching long, slow, boring cardio even
more convincing is the fact that you will be far less susceptible
to sustaining an overuse injury with interval training.

For some of you, however, the thought of giving up your daily
cardio machine routine is too much to bear.  But not to worry
because you can still use your favorite machine, but we’ll just
tweak things a bit so that you get more out of your workout in half
the time.

1) Interval Training Option #1 – Classic Intervals

For example, try incorporating intervals on the treadmill by
running hard for 30 seconds, at an 8 out of 10 intensity level,
followed by 60 seconds of light recovery at a 3 out of 10 intensity
level.

That is one interval, and so you will repeat this process up to 6
times, while using a five minute warm-up and a 5 minute cool down.

Each week try to do more squats in the same amount of time.  This
may sound easy, but trust me; it can be as difficult as you make
it!

2) Interval Option #2 – Short Burst Squats

I personally recommend a Gymboss timer for this type of training,
but it isn’t essential.

So, for the bodyweight interval training you will do as many
bodyweight squats as you can for 20 seconds and then hold the
bottom position for 10 seconds, then repeat your squats for 20
seconds, and then hold at the bottom for 10 etc. Repeat these
intervals for 8 rounds.

3) Interval Option # – Kettlebell Swings

If you have a kettlebell, you can do swings or kettlebell squats for
30 seconds and then walk for 30 seconds and alternate for 6-10
rounds. That’s a great way to finish a fat burning workout.

Alright, so those are just three of the countless ways in which you
can include interval training into your workouts that will burn fat
faster and help you avoid spending more time than necessary in the
gym.

=>Check out more bodyweight workouts from Craig<=

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Did you know that the end result of all carbohydrates broken down by the body is glucose, also called blood sugar?

So whether it’s a spoon of sugar, a piece of bread, or some broccoli, the body breaks each down to use at its main fuel source, blood sugar. So there is no question that the body needs carbs to operate.

But where should those carbs come from?

There are simple carbohydrates like fruit, syrup, and sugar and there are complex carbohydrates like bread, pasta, potatoes, and oatmeal.

The difference between simple and complex carbohydrates is the speed at which the body breaks them down to utilize as glucose.

Simple carbohydrates like table sugar and fruit are converted more rapidly for a quick energy boost. They create a quick boost of energy followed by a rapid
decline, almost like a “crash” and leave you wanting and needing something else.

Complex carbohydrates take longer to break down and offer a more sustained supply of energy for the body. This being the case, complex carbohydrates should be your main choice for energy for that precise reason.

If you want a quick way to drop fat weight, switch from starchy carbohydrates like bread, pasta, and rice to more fibrous, leafy ones like vegetables.

Weight (fat) loss comes from getting rid of excess calories, to create a deficit in calories so that your body must dip into stored body fat for energy.

When you begin to continuously create a calorie deficit, your body continuously will attack fat stores for needed energy and this is how weight loss (fat loss) occurs.

So what we want to do is cut out calories anywhere we can to increase the chances of creating a deficit of calories.

For effective fat loss, it is important to choose those foods that offer high volume but low calories. This way you do not feel deprived, you’re still eating a lot of food, you’re just not getting a lot of calories in return.

Vegetables offer this luxury.

You can eat a lot in volume, but do not get a lot of calories in return, unless you deep fry them or drown them in butter, which I do not recommend.

This high volume, low calorie luxury is not true with starchy carbohydrates. A small serving of starchy carbs is still high in calories.

Starchy carbohydrates will give you more calories than
vegetables.

So from a fat loss perspective, choose the carbohydrate that offers the lower calorie amount and larger volume–veggies.

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