My name is Morganne and I am a 25-year old graduate student, living in Nashville, Tennessee. Growing up I was fortunate enough to move quite a bit, which gave me the opportunity to live in Connecticut, Missouri, Virginia, and Minnesota. I believe this also made my family as close-knit as we are. I grew up playing sports, but it wasn’t until health scares in my family really pushed me to focus on fitness and nutrition. I received my bachelor’s degree in nutritional sciences and went on to pharmacy school where I am now completing my final year!

Running definitely takes precedence in my fitness routine! I have completed 8 half marathons and 1 full marathon (this past January!) I am currently looking at signing up for another half marathon and full marathon later this year. I also enjoy doing yoga, taking spin class, doing circuits or other strength-training exercises as cross-training.

For me, running has become an outlet. It allows me to de-stress, relax, and have a moment to myself. As they say, “running is cheaper than therapy”, and in my case this definitely holds true! My entire family runs so we travel to different races just so we can get together. It’s a great family activity!

My best fitness tip? Find something that you enjoy and do it. If you like walking, walk. If you like dancing, dance. Just get up and moving. When you enjoy it, fitness won’t seem like work, it just becomes part of your lifestyle!

To stay motivated, I always set goals: short-term and long-term. This helps me because I can cross off when I accomplish something. That’s always motivation to keep me going! I use my setbacks as opportunities to learn and turn it into motivation to overcome struggles.

Connect with me online!
Website: NutButterRunner.com
Twitter: @NutButterRunner
Facebook: Facebook.com/NutButterRunner
Instagram: NutButterRunner
Pinterest: Pinterest.com/NutButterRunner

It’s that time again….when you try on your bathing suit from last year and start panicking that swimsuit season is just around the corner! Losing weight can figuratively and literally be a pain in the tushie, but there are tips that can make losing weight and getting fit, easier and faster. Here are ones that I recommend to my clients:

1. SLEEP!! If you’re not sleeping over 7 hours a day it’s almost impossible to lose weight. I’m serious about this! The less you sleep, the more your body produces cortisol which is an anti stress hormone that makes you crave carbs and makes you gain weight around your mid section. In addition, the more tired you are, the less energy you have to workout. So this is a BIG tip. Try REALLY hard to get your zzzz’s in.

2. Agua! You must get in at least 8 glasses of water/day. When you don’t consume enough, your body can’t metabolize fat properly so you end up fighting your efforts. In addition, even mild dehydration can cause bloating, lethargy and cravings. Before you drink or eat anything else, start your day with a huge glass of water, and count your glasses.

3. Eat Often Sounds counter productive but studies show that eating 5-6 small meals per day keep you satisfied and your blood sugar more stable that the previously believed 3 hearty meals. Space them out every 3 hours!

4. Ditch Alcohol I know, bummer…but the truth is, if you want to lose weight in a hurry you can’t drink it. When it comes to alcohol and food, the calories aren’t equal. Alcohol is not only empty sugar calories and raises your blood sugar, it bloats you and prevents your body from metabolizing fat. So until you reach your goal, I recommend that you get on the wagon.

5. Fortify In other words, take your vitamins. Studies show that most of us are low in many of the essential vitamins that are key to optimal health, fat metabolism and energy. Why? Because the food that we are eating has less micronutrients than it used to, we’re more stressed which causes our bodies to use up more and we’re choosing processed foods that are devoid of them. Pick a natural vitamin with 100% of the RDA and try to remember to take it daily with a meal.

These tips should make dieting and exercise, easier. Want to look the best you’ve ever looked in a bathing suit, this summer? Let me help you! Sign up for my free training program TLC360, that includes daily workouts, easy to plan meals and motivation to keep you going and losing! Can’t wait for you to get started!

What you refuel with is a really important tool to getting a lean, fit body.  Whey protein has been long known to top the list because of it’s high protein content (typically 20+g per serving) which is essential for building muscle and it’s portion control (typically 100-300 lowfat calories per serving)….but studies have shown that whey protein can enhance weight loss because of it’s high branched-chain amino acid content. BCAAs can improve insulin sensitivity (stabilizes your blood sugar which is important to weight loss) and keep you feeling full longer. Whey protein has a higher content of BCAAs than other proteins like chicken, beef or fish.  It’s also been shown that whey protein modulates hormones that help weight loss.

Who should drink whey protein? Everyone in my book.  Moms trying to lose weight who need an easy, portable snack or meal; guys trying to put on muscle without the fat; kids who don’t eat enough protein; vegetarians and anyone over the age of 40.  After 37 your body starts to lose a small percentage of muscle every year.  Muscle is what is responsible for most of your metabolism. The less muscle you have the slower your metabolism.  So as you get older your metabolism slows down as a result of muscle loss. It’s the reason why your 85 year old grandma can only eat 800 calories or else she’ll gain weight.

How do you incorporate it into your daily life? Substitute it for a meal or snack. I have mine for breakfast. I make it in a blender and put it in a “to go” container and run to work. It’s perfect!  I prefer the powder form that you make yourself but there are “ready to drink” varieties that are great and convenient as well.  The beauty of making your own shake is that you can add yummy additions like fruit and nut butter.  Ice and garnish always makes it festive!   In addition you can rotate your base liquids by using coconut milk, almond, rice or soy milk.  You can also add it to your breakfast and snack foods like pancakes, muffins and bread.  It’s really versatile and adds the protein balance that will help you look and feel great!

My Name is Ed Meade (aka DJ Ed or DJ Special Ed), I’m 45 years old, originally from Massachusetts and now residing in Vero Beach, FL for the last 21 years. I’m engaged to my fiancé, Susy Bryan (who is also very athletic, into running and fitness. She’s participated in 15 ½ marathons, 1 full marathon and a Sprint Triathlon so far, plus many, many 5 and 10K’s) and I also have a fantastic 13 year old daughter, Haley who is into volleyball and runs a little.  I own my own business, Class Act Productions & Entertainment, where I have been a professional Disc Jockey and Emcee for over 25 years. Primarily I have entertained at Weddings and Special Events but have really done the gamut from nightclubs (where the DJ Special Ed name came from) to radio and just about everything in between. Hobbies I enjoy include traveling, Music (all types, but an emphasis on Smooth Jazz, R&B and EDM (Electronic Dance Music), SCUBA diving, playing hockey, running and working out. Additionally I intend on getting my ISSA Personal Training Certification sometime in the next year.

What got me into fitness?

I’ve been into fitness (working out) on some sort of level for as long as I can remember but I didn’t really get serious into it until around the age of 38. I was never overly into sports as a kid, only participating in track (and hating it) in high school. Only recently (within the last two years) have I got into running. If you had asked me two years ago, I would have told you the only way I’m going to run, was if I was being chased!! (I hated cardio) But, over the last two years I’ve ran several 5K’s, 3 10K’s, 3 Mud runs and my first ½ marathon back in February, the Ft. Lauderdale Publix A1A ½ Marathon. I just signed up for my second, The Disney Wine & Dine ½ Marathon later this year (in November).

What is your fitness routine?

I usually work out 5 days a week (Monday – Friday) and usually begin my workout with a 1 to 2 mile run to get my cardio going and heart rate up. Most weeks I’ll run a few additional longer runs (3 or 4 miles). My workouts combine weights, Steve & Bonnie Pfiester’s Boot Camp (BCx) workouts and some Crossfit style routines. I like to change things up to keep it fresh and so the muscles don’t get used to one style of workout. My workouts usually last about 1½ to 2 hours due in part to training with other people. I find training with others both keeps you (and them) motivated and it also keeps everyone that is involved more accountable.

What is your favorite part of your fitness routine and why?

I’m always looking for new variations on exercise routines. I love BCx or Tabata style workouts. I love challenges and incorporating Tabata workouts really increases the intensity. The Intensity builds muscle and also incorporates the cardio aspect so it kills two bird with one stone.

What is your best fitness tip?

I actually have two.   First, there is a quote, I believe from Henry Ford that says “If you think you can or think you can’t, you’re right.” While his quote didn’t apply to fitness or working out, it certainly fits. Exercise is mental just as much as it is physical. It’s mind over matter. If you tell yourself you can’t do something, you’re setting yourself up for failure. If you say “I can’t” run a 5K, 10K or ½ marathon, you never will. On the other hand if you say you can, you will. The mind is an amazing thing,”Whatever you can conceive and believe you can achieve”. I tell everyone I train and train with, “never say never”, and remove the word “can’t” from your vocabulary.

The second one is more nutritional rather than fitness, but they both go hand in hand. I’m a pretty clean eater. I look at it as a lifestyle. So many people look at eating clean as a diet. The problem with the term “diet” is that it has a beginning and an end. What happens when the diet is over? All that weight you worked so hard to lose goes back on.  I personally look at the term diet as being negative. Why? The definition of diet is this “to restrict oneself to small amounts or special kinds of food in order to lose weight”. I don’t look at what I eat as special kinds of food or necessarily limit what I eat. I love the quote by Hippocrates that says “Let food be thy medicine and medicine be thy food”. I eat for the nutrition and health, so I do pay a lot of attention to the nutritional value of what I eat. I also eat 5 to 6 times a day and on average consume about 3500 to 4000 calories in a given day; however, my BMR (Basal Metabolic Rate) is 2100 calories. I tell everyone, eat smaller meals every 2½ to 3 hours and pay attention to what you eat. After you do it for awhile it becomes second nature and it’s just a lifestyle at that point.

What keeps you motivated?

I was always motivated to have a six-pack of abs (and who isn’t). Having and keeping that six-pack keeps me motivated as does feeling good and being healthy in my mid forties. It feels great to have some ask how old you are and when I reply 45 they say “man, you look like you’re still in your thirties.” I just want to stay young and healthy. Additionally I surround myself with both healthy and positive, people, images and stimuli. Motivational speaker and entrepreneur, Jim Rohn is quoted as saying “You’re The Average of The Five People You Spend The Most Time With” and Buddha is quote as saying “The mind is everything. What you think you become.” I subscribe to both of those statements wholeheartedly.

Twitter handles: @edmeade (personal twitter account)

@djspecialed (DJ Special Ed Mixes)

Facebook: http://www.facebook.com/ed.meade, (personal Facebook)

http://www.facebook.com/djspecialed1, (DJ Special Ed Fan Page)

>>>>>>>Check out Ed’s Spring mixtape – we loved it and got a great sweat from listening to it during our workouts!!

About now you’re probably 8 weeks into your New Years Resolution and looking to either change things up or rev things up…..and take your workout and body to the next level.  Try Circuit Training!

Circuit Training helps you build muscle and blast fat at the same time.  Studies find that you can burn up to 30% more calories Circuit Training vs. traditional weight training.   It’s not easy though!  Circuit training requires you to move quickly from cardio or strength exercise with little rest. Typically you do one set of each exercise then rest for a minute or two and repeat the whole circuit for a total of 2-4 times.  It’s a great way to lean up, mix it up and make your body look great!  Because you’re moving quickly between exercises, circuit training also takes less time. So it’s effective and efficient!

Want to try Circuit Training?  Start with substituting one strength day with it. Typically the first exercise would be 1-3 minutes of cardio, then alternate upper and lower body exercises and finish with abs. Rest then repeat. Here’s a sample program:

Warm up on the elliptical for 3-5 minutes

Perform each exercise 10-12 times and the whole circuit for a total of 3 times. Rest for 1-2 minutes between circuits.

-1 minute bike sprint

-Smith Squat

-Push Ups

-Rear Lunge

-Seated Row

-Lying Leg Curl

-Reverse Dips

-Barbell Curl

-Hanging Abs

-Bicycle Crunches

I have always been the “fat girl” – being married, almost the big 5-0, I was somewhat resigned to how I looked and felt. Going to college full time, being a mom, grandma and wife didn’t leave me much time for anything else. I had “followed” Steve and Bonnie Pfiester since his Fat March t.v. show and I used a couple of her recipes and TRIED to do a couple of his exercise routines -oh, if I only had a camera back then!! Then in Nov of 2012 I went to visit my daughter in California… I barely fit in the airline seat. That’s when I knew I had to do something… that I had to sacrifice my sleep time and sacrifice the “quick” meal for a healthy alternative. I started slow, using Designer Whey exercise section of the website with Steve, 20 minutes at first, building up until the routine was finished; I joined a gym in December and exercise about 5 hours a week. I then started the shakes, after a lot of research about your product versus the other shakes out there…

I get up at 4 am at the gym by 5am Mon – Wed; 1 hour workout – I also do Zumba 3 times, twice on Thursdays and 1x on Saturdays, a week not at the gym

My favorite part of my exercise routine is seeing those calories burned. It really takes hardly any time to do it and its amazing to me what my body can do now.

My best fitness tip? Find someone to be accountable to. My accountability is my blog and Facebook. I don’t pretend not to struggle, because I do. But I also succeed every day that I get up and go to that gym. Find someone that inspires you, don’t try to be LIKE them, but try and use THEIR best tips; AND find some recipes that incorporate your favorite foods (designer whey oatmeal, pancakes, shakes!) – well, maybe not french fries EVERY day!

My family and the knowledge I’ll be around for my grandkids is what keeps me motivated… and honestly, the Pfiesters and Designer Whey. One reason that I love your product so much is that Designer Whey CAREs about its customers. I thought about how I used your website long before I bought your product. You could have charged for others using the routines, but you didn’t. And THAT inspires and motivates me to do my best. I send A LOT of people to your website and tell them, yes, the routines are HARD, but start slow!!! I’ve given samples of your product to others so they can try it, and I’m considering giving samples of my Designer Whey protein bars.. but I dunno, it’s my treat!!!

Happy Heart Health Month!  I love that February, the month of love, has been designated National Heart Health Month  (guess it’s no coincidence).  So what’s the deal with getting everyone into thinking about their heart health?  It’s mostly because studies have shown that most people don’t know much about their own cardiovascular health…and there aren’t many signs and symptoms associated with the problems that are associated with it.  Here are some really important stats that you should know:

-Cardiovascular disease is the leading cause of death in the US

-1:3 deaths are from heart disease

-Heart disease and stroke account for 2200 deaths/day

-Heart disease costs US healthcare over $444 billion/year

-90% of women have one or more risk factors

-Most people don’t know that they have risk factors

Now the good news…..Cardiovascular Disease is highly treatable through diet, exercise and lifestyle modification!  Wahoo!  First step, you gotta know your numbers.  Get to the doctor every year for a routine check up.  No joking on this one.  If you don’t get a check up routinely, then there is no baseline for your personal self.  High blood pressure is one of the most significant and modifiable risk factors.  Bad news is, most people don’t know that they have high blood pressure.  They don’t call it “the silent killer” for nothing.  The only way for you to know your accurate blood pressure numbers and your personal patterns (because everyone’s got them and they’re different for everyone) is by getting a health pro to check it.  Other risk factors include high cholesterol, smoking, obesity, inactivity and diabetes.  Studies have shown that losing 5-10% of your body weight can seriously impact and lower your chances for heart disease.  That’s great news and I can help you!  Here are some tips that will help you get fit, lose weight and be healthy in 2013:

1.  Consistency is key.  The key to permanent weight loss and lifestyle change is small changes in your diet and exercise, every day.  15 minutes of exercise 4-6 times/week is much better for your heart and health than 1 hour twice a week.

2.  Balance your workouts.  It’s pretty well known that aerobics is great for your heart and yoga is good for stress management (which helps your heart), but new studies are coming out about just how good strength training is for your metabolism and blood sugar.  Be sure you include all 3 in your weekly workouts!  I recommend 2-3 days of strength training, 5-6 of aerobics and 1-2 of yoga.  Your workouts don’t have to be long, just effective and efficient.
3.  Get 7-8 hours a sleep.  Studies have shown that being sleep deprived reeks havoc on your body.  It increases cortisol (stress hormone) in your body which causes your blood sugar to go up and cravings for carbohydrate dense food.  Unfortunately, when your blood sugar goes up, insulin gets released which has been shown to increase belly fat…the type of fat that is the worst for heart health.  Furthermore, the more tired you are, the less motivation you have to workout.  Try to get to sleep 15-30 minutes earlier every night!

4.  Challenge yourself!  The best way to lose weight and lower body fat is to do interval cardiovascular training, alternating short bursts of quick paced exercise with slower paced ones.  For a 25 minute treadmill workout, the following is a great beginner, interval training routine. Warm up:  5 minutes walk at 3.5mph (flat), then alternate 1 minute of running at 5.5mph with 2 minutes of jogging at 4.8mph (repeat 5 times), Cool down: 3-5 minute walk at 3.5mph (flat)

5.  Get uncomfortable (in your workout), to get comfortable (with your body)!  In other words, you have to be working hard enough to be successful.  How do you know if you’re working hard enough?  The RPE scale (rating of perceived exertion) is a great gauge.  On a scale of 1 to 10, 1 being extremely comfortable and 10 being extremely hard, you should be working at a 6 or 7.  When doing cardio, the talk test is great.  You should be able to talk, slightly out of breath.  If you’re not out of breath at all, you’re not working hard enough…..if you can’t talk or it’s really labored, you’re probably working too hard.

Small changes do yield big results so don’t feel that you’ve got to make such radical changes in your habits to see a difference.  The important thing to remember is that you’re making a daily commitment to yourself, your body and your loved ones!  And if you fall off the wagon for a day or two, hop back on and start anew.  You’ll make it happen in 2013!

My name is Alan Ali, I am a 32 year old Construction Professional. I got into fitness in May 2009 after being laid off from my job and being diagnosed with sleep apnea, I weighed 480 lbs. and I decided I wanted a better and healthier life for myself. To date I have lost 113 lbs. and plan to lose another 100 lbs. in 2013. When I am not in the office or the gym I like to spend my spare time reading, cooking, and playing with my nieces and nephews.

My routine currently consists of 60 minutes of Strength Training in a circuit style format. Usually I follow that with 30 minutes of HIIT Cardio or 45 minutes of steady state cardio. Between my workouts, stretching, and foam rolling I am usually in the gym for two hours at a time.

My Favorite part of my fitness routine is the strength training. I love the way I feel when I am lifting weights. It boosts my confidence and challenges me to break through the walls I have set up for myself over the years from being  overweight.

My best fitness tip is that if you push your mind your body will follow. Often times we convince ourselves that we can’t do something because we are scared to fail. Failure in the gym gives you something to work for, put in the work and dedication it takes and watch yourself reach those goals.

I have a lot of things in my life that keep me motivated. My family is a huge source of motivation for me. They see me making the changes in my life and getting the results I want and they start making changes in their lives too, that gets me very excited and pushes me to keep going. My Coach Amer Kamra is also a huge source of motivation, he never lets me give up no matter what. Also the online health/fitness community that I have become a part of has been a great source of motivation, we all support each other through the ups and downs of this journey. Lastly looking in the mirror helps keep my fire going. I know I have lost a lot of weight but I also know I am not where I want to be yet, I must keep pushing myself until I get there.

If you want people to link to you, feel free to share your Twitter/FB handles or anything else.

http://www.sweatinguntilhappy.com

http://www.facebook.com/SweatingUntilHappy

http://twitter.com/sweating_it_off

http://www.youtube.com/sweatingitoff

http://instagram.com/sweating_it_off

Heart disease is the leading killer of Americans. Risk factors include high blood pressure, high cholesterol, smoking, diabetes, obesity, male sex, and family history of early heart disease (men < 55; women < 65).  The latest research shows that heart attacks are caused not only by buildup of cholesterol in your heart (much like a clogged drain), but also by inflammation which can cause a sudden blockage and heart attacks.  Lifestyle changes including diet and exercise can significantly reduce your risk of heart disease by lowering cholesterol, blood pressure, belly fat, and inflammation.  Don’t have an all or nothing attitude when it comes to the suggestion below – every change, no matter how small, can decrease your risk of having a heart attack.

1. Fish intake.  Research has shown that fatty fish and fish oil, which are high in the omega 3 fatty acids EPA and DHA (the best fat for the heart), can significantly decrease the risk of dying of a heart attack, especially sudden death heart attacks.  Aim for at least two servings of fatty fish per week (salmon, sardines, herring, mackerel) or a fish oil capsule containing at least 500mg of omega 3s daily (you may want to take more than this if you have had a heart attack or have very high triglycerides).  Talk to your doctor about your recommended intake.
2. Fiber Intake.   Fiber, especially soluble fiber in whole grains like oats and barley, can help lower cholesterol.  Increase your intake and focus of whole grain foods, eat a variety of vegetables (especially cruciferous like broccoli, cauliflower, and brussel sprouts) and high fiber fruits like apples, oranges, pears and berries, and add in beans (kidney, lima, black, pinto, garbanzo) on a regular basis.
3. Fitness. Make exercise a priority.  Aim for a minimum of 30 minutes of walking daily.   Exercise helps lower your risk of heart disease or stroke even if you aren’t overweight.  Every little bit adds up so if you don’t have time for 30 minutes all at once, walking 10 minutes 3 times daily is just as good.
4. Flavonoids.  Fill up on Phytochemicals. These are plant chemicals which are excellent anti-oxidants and may lower the risk of heart disease.  Aim for 5 servings of fruits and vegetables daily and try to get a variety of colors to ensure that you get different types of phytochemicals.  Good examples include berries (flavonoids), tomatoes/carrots/yams (carotenoids), green tea (catechins) and flaxseed (lignans).
5. Fun.  Depression and anxiety have been associated with an increased risk of heart attack.  It is important to build in some relaxation time into your heart healthy lifestyle.  Yoga, Thai Chi, or simply taking a nice walk on a sunny day can help relieve stress and improve your mood.
6. Fats the right way.  Good fats such as nuts (especially walnuts and almonds) and seeds (chia, flax, sunflower), olive oil, and canola oil, have been shown to decrease cholesterol and heart disease.  Try adding small amounts to meals      throughout the day.  Eliminated      partially hydrogenated oils (trans fats) and cut back on saturated fat.  Opt for fat free/low-fat dairy products and substitute chicken and fish for red meat and other higher fat meats.  Limit cream and cream sauces, butter, mayonnaise, creamy salad dressings, and margarine.

My fitness routine: I’ve found a great balance w/ yoga, running, and weight training. I sometimes do 2 of those in the same day but generally rotate throughout the week.  I’m currently training my body to run my first half marathon this year.

Favorite part of my routine: At the moment is yoga. It’s the newest part of my routine but it brings so much. I’ve only been practicing for about 6 months and I’ve noticed great change in my daily living.  Imagine someone who plays checkers vs. someone who plays chess. Yoga allows me a moment of peace in the day while toning and strengthening my body. Therefore, strengthening my life! As I feel better, I feel compelled to help others better themselves.

If I had to pick one good fitness tip it would be to redefine your limits. Most fitness barricades have been self built. It’s important to try new things, learn more about yourself, redefine your best!

I stay motivated merely by helping others. Every time I get a surprise message, email, like, or comment of appreciation from a reader my motivation is renewed. You never know who is counting on you for a little bit of strength.  I like to be ready to lift, push, or pull at all times!

Here are my links/handles if you want to follow me online:

email: BRP@SequelLife.com

www.SequelLife.com

www.twitter.com/SequelLife_BP

www.facebook.com/SequelLifeFitness

Instagram: SequelLife_BP