9/21/15 ~~
Some important tips for you today!
Maximum weight loss and fat burning will occur if you follow my four tips below for your best metabolism.
1. Workout Intensity –
This is the most important part of the Toned in Ten workouts. If you workout at the correct intensity you will experience your best transformation results. 🙂
A good rule of thumb is you should be exercising at a 9 out of 10 intensity level during your Toned in Ten workouts, and then recovering at a 3 out of 10 intensity level.
This will be different for everyone depending on your fitness level, whether you’re a beginner or seasoned athlete.
So if you’re a beginner the best advice I can give you is to go 50% of what you feel you’re capable of for the first week. You’ll likely be sore anyway, but you’ll avoid injury. Then ramp it up to the above recommendations as you feel more comfortable with the exercises.
If you’re a more experienced exerciser you can jump right into the recommendations above.
So in summary, if you are working out with the correct intensity – you should be tired, sweaty, and breathing heavy at the end of the workout. If not, increase your intensity level at the next workout. This usually means getting more reps done (without sacrificing form or safety) in the allotted time for each exercise.
Follow that rule and your body will burn fat all day long without draining your ‘battery’ or wearing out your body.
2. Nutrition –
Remember, it’s OK to make a gradual transition to the recommendations in my nutrition guide, however, it is super important to make changes and introduce healthy foods into your life in order to see the results that you hope for. This is often where I see people struggle the most.
My nutrition plan was specifically designed to work and fuel your body correctly for short burst workouts. Primarily – protein, veggies, small amounts of fruit and nuts, and healthy fats like avocados and olive oil – among many others.
Be sure you are following the guidelines below.
— Remember the 4 P’s – Eat Protein and Produce (veggies or fruit) at each and every meal, and avoid Processed and Packaged foods.
— Portion sizes – it’s great not having to count calories, however, be sure to watch for portions appropriate for you. If you have questions about this please let me know or refer to the nutrition guide for help.
— Watch for hidden sugars in drinks, condiments, and sauces.
This way of eating gets easier and easier to do because you will feel amazing and full of energy which will encourage you to keep going! It’s wholesome real food that fuels your body the way it was meant to be fueled before the rise of processed and packaged food.
3. Sleep –
Be sure you are getting 7-8 hours of sleep per night. For more tips on this check out my YouTube video here.
4. Stress levels –
Keep stress levels low. Are you wondering how to do this?
Do you remember 10,5,3,1?
10 – 10 minutes of short burst exercise
5 – 5 minutes of meditation or prayer
3 – Write down 3 things you are grateful for
1 – Perform one act of random kindness
If you follow 10,5,3,1 on a daily basis- studies have shown you will be happier and less stressed – with an overall better sense of well being.
I do this each morning and it has taken me through some very stressful and difficult times in my life – I highly recommend it!
So with the 4 tips above, a bit of dedication, and a willingness to keep healthy foods as a part of your daily life, your body will be in fat burning mode each and every day.
Recipe Corner
Super Food Smoothie – My very own recipe!
This smoothie is great for breakfast or a delish afternoon snack!
It’s full of metabolism boosting and anti-aging ingredients that will have you burning fat all day with the added bonus of smoother skin. Love that!!
Ingredients:
1 1/2 C. Water
1 Scoop Chocolate Protein Powder
1 T. Ground Flax Seeds
1/4 Avocado
1/4 C. Blueberries or blackberries
1/4 C. Raspberries or Strawberries
1 bunch Spinach
1 bunch Kale
Directions:
Combine all ingredients in blender with ice and blend. Enjoy!
