Hot Fox Fitness

So it’s already January 19th. My hope is you’re still right on track with your fitness goals for 2010. One of the things I know helps is to take a different approach than most people do. Let me explain:

You see, most people I come across…well, they want to look better naked. Hey, nothing wrong with that. But when that is the only motivation it does nothing but leave people frustrated, unfulfilled and right back where they started. It just does.

However, when the goal is to take better care of yourself for overall health and well-being, that’s when people see lasting results. It’s when they make real changes to their lives.
Now, I love being a Prograde partner because they believe the same things I do. And that’s the reason for their “Do Something Different This January” Special. To celebrate 2010 and to motivate you to look for more from fitness than just to fit into your “skinny jeans” again, they are putting their power-packed EFA Icon on sale this week at 10.10% off. Yes, that means 11%.

And I’m not kidding when I tell you it’s potent. Prograde Nutrition’s EFA Icon may help you:
Protect Your Heart
Improve Your Memory
Strengthen Your Immune System
Reduce Joint Pain
Reduce PMS Symptoms
Aid Fat Loss

But seriously, don’t take my word for it. Discover all the research behind this extraordinarily power-packed Prograde product for yourself. It’s all right here: http://yoursbestfitfast.getprograde.com/krill_oil.html

On that page you’ll also find all the details on how to save the 10.10%. But it all ends this Friday at 11:57pm EST so be sure to act NOW before you forget.

Yours in health,
Lynnell Ible

PS – Again, this special chance to do something different this January expires on Friday, January 22nd at 11:57pm EST. Be sure to order your supply of Prograde Nutrition’s EFA Icon at 10.10% off before it’s too late. http://yoursbestfitfast.getprograde.com/krill_oil.html

Everyone knows that Fast Food is bad for you, low quality food, high in sodium and fat and way to many calories per meal.

Did you ever stop to think about your favorite restaurant? I am sure you would like to think that you are choosing higher quality, healthier food when you eat at a nice restaurant.

Today I am going to pick on my what used to be my parents favorite restaurant, Earls. We use to go their all the time when I was a kid, I even worked their as a server for 2 years.

I just found out they posted their nutrition information so I thought I would take a look! (I included the link as the tab is tucked away in the bottom corner of their home page)

And I can see why, they tucked it away in a corner, If it was my restaurant I would be horrified to find out that my nutritional content of my menu looked like EARLS

Here’s why:

Fat content is outrageous with only 3 items that contain less then 20 g of fat, unless of course you include a few of the accompaniments.

(Hot Chicken Ceaser has 76.5 g of Fat)
Sodium levels on alot of items are really high

There isn’t much point in trying to balance your choices as the fat content is so high in everything, It just doesn’t work.

Salads – so you thought it was healthy

899 calories for a Sante Fe Chicken Salad

1120 calories for a Hot Chicken Ceaser
(add a  pan bread +700)

Pizza ranges from 750 – 1150

The Sandwiches and Burgers start at 700 calories

Pasta starts at 1100 calories per entree

The Big bowls 1000-1300 calories

Chicken starts at 540
With ribs starting at 1100
Note: that doesnt include your sides which add anywhere from 300 to 775 extra calories per side. With the exception of the mediteranean vegetables at 120.

And the deserts start at 400 calories

If we picked their lightest fare:

Calories
Shared by 2 people Los Cabos Chicken Tacos = 282/2
Rocket Beet and Pear Salad = 445
Brownie with Toblerone Chocolate = 404
Total calories for 1 person = 990
Protein = 29.7
Carbs = 97.25
Fat = 57.05 Saturated (24.5 g)
Sodium = 897.5

My recommendations if you still want to eat there! Split your entree 4 ways, skip the starter and dessert and only drink water

or just eat the starter size Chicken Tacos, a side salad with no dressing and have it with a glass of water.

So ask yourself is Earls making you FAT???? Or is it choosing to eat there that is making you fat!

Yours in Fitness

Lynnell Ible, NSCA-CSCS

Its back to school and its time to ramp up our fitness routines. So in honour of Back to School Progade is having a 10% off everything sale http://yourbestfitfast.getprograde.com/specials

Not sure what you need!

Well here are my 3 favorite products from prograde!

1) Prograde Lean

Prograde lean is a great tasting shake for breakfast. Some of you boot campers are missing breakfast and that is not good!

Missing breakfast to fat loss is like not going to work is to your pay check. If you DONT do it, it ain’t gonna happen!

I know that

1. sometimes you are rushed
2. you didn’t plan well
3. or food doesn’t sit well in your stomache before you work out

Great! Those are 3 reasons to stock your kitchen with Prograde Lean. Oh yeah and it tastes awesome! Chocolate Craving anyone!

2) Prograde Work Out

After you work out, you have 1 hour to provide your body with the nutrients it needs to repair itself. 1 HOUR is the difference between building your body and breaking it down!

Post work out you need a ratio of 2:1 (thats carbs to protein) NO FAT! Fat slows down digestion

The biggest problem we face is digestion, it takes time! When you eat whole foods the liver has to break it down before it hits the blood and circulates those much needed amino acids and carbohydrates to our muscles. It takes 4 hours to digest red meat!

A post work out shake allows you to bypass the liver and get the nutrients into the blood right away! Making sure your body is on its way to recovery.

Why, Prograde Work Out?

Prograde Work Out has a ratio of 2:1 (carbs:protein) with no fat. This is the ultimate ratio for recovery. Oh yeah and it tastes awesome too!

3) Cravers

You need a snack

1. that you can store in your car
2. that you enjoy the taste of
3. that you can eat without guilt

When you are rushed, get stuck in a meeting or traffic and need something to tie you over. Cravers are awesome, I keep them in my car, so I can always have one when I need it.

Prograde is 10% off till Friday so rock it!

Why do I promote prograde, prograde is what my family use!

I have included a video on progrades inspection of ingredients, one more reason to use prograde!

Look at the smiles!

Get your 4 minute Cardio in today!

Perform each exercise for 20 seconds rest for 10 then repeat 8 times

Rest for 1-2 minutes and move on to next exercise(s)

1) Ski jumps- 2 foot jumps side to side

2) Push rows alternating with stationary running

3)  x-country skiers

4) mountain climbers

New to tabata’s start with 1 or 2 rounds and rest for 2 minutes between each round!

Be a Hot Fox!

Lynnell Ible, CSCS

Need a timer so you can focus on the exercise instead of the time. I use gymboss

August 31, 2009

Before you think this program is to simple try it and watch the sweat drip off your face!!!

Exercise 1: Squats

Exercise 2: Push ups

Exercise 3: Y Reverse Lunges

Exercise 4: Plank

Exercise 5: Stationary Running

Perform each exercise for 50 seconds, rest 10 seconds

Move on to the next exercise

It’s your choice really. It can be the Darkest Hour or a Shining Moment.

What the heck am I talking about?

The hour after you finish your workout is hyper-critical. Research has shown time and time again that consuming the correct nutrients within that hour makes an extraordinary difference in your fitness and fat loss results.

During that time your body is literally yearning for very specific amounts of proteins and carbs.

Now, I realize most people think the correct thing to do is consume massive amounts of protein immediately following a workout.

But that’s not what the research shows.

Bottom line: Consuming a high-quality Post-Workout shake that fuels your body with the correct amounts of proteins and carbs will, according to the research, enhance the results of your exercise efforts.
Prograde Workout is not just for the results, it’s so delicious and refreshing right after a training session!

Isn’t that what you want? Don’t you want to be sure all that effort you are putting in is producing optimal results?

Jayson will tell you all about the research right here:

http://youbestfitfast.getprograde.com/specials

Now, on that page you will not only discover the latest science in post-workout nutrition, but you’ll also find the details on a sale you want to take advantage of.

Yes, Prograde Workout – is 10% off until Friday, August 14th at 11:59pm EST.

That’s tomorrow, so jump on the savings right away.

Rock it!

Lynnell Ible

PS – Prograde Workout is not just for the results, it’s so delicious and refreshing right after a training session!

Freshmen 15, more like 20 where I was concerned. Being one of the skinny kids growing up I got quite the shock when I started university and packed on the weight. Now as a personal trainer and fat loss expert I have a “Hot Fox” body I am proud of. Today, the number one question I get asked is what are the best exercises to lose fat and gain muscle, fast.

You will be suprised and happy to know that the best exercises for fat loss and muscle gain are the same. The criteria the best exercises must meet are:

1. recruit as many muscles as possible
2. Challenge your body

Total body workouts are proven in scientific research and the real world to achieve superior fat loss and muscle gain.

Can we accelerate fat loss and muscle gain even further?

Yes!

By  preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!

Lets look at the Squat!

The squat is known as one of the best muscle builders with the ability to shred fat. However, the squat can go from great to “Hot Fox” quality by adding a row or press to each squat rep. Now you are reaping more benefits by involving your upper body into the master of lower body exercises.

Hot Fox Body Equation:

Perform Total Body Exercises Within Each Total Body Work out –>

More muscles involved =
More Calories Burnt + Greater Muscle Building Stimulus =
Greater Fat Loss + Greater Muscle Gain

The love-hate relationship

Once you have experienced the following movements I am about to share you will develop the same love hate relationship I have with them. Love because of the unsurpassed fat melting, muscle building results they provide me to be a “Hot Fox”. Hate because they work me so hard that I sweat profusely and am oh so thankful when it’s over.

Warning: the following exercises are not for the weak of mind,body or soul

So here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1-Squat with Over Head Press

Exercise#2- Squat Swing

Exercsie #3 – Lunge with twist

Exercsie #4 -Burpees with push up

Exercise #5 – One arm snatch

Exercise #6 -  kettle bell figure 8’s

Exercise #7 – 8 count body builder

Exercsie #8 Squat Thrusts

Exercise#9- Push press

Exercise#10-Squat Pull

Watch this great video of the above exercises so you can add them to your own fitness routines for Hot Fox results!

http://tinyurl.com/mcymyb

I hope you take my advice and kick start your training with these 10 killer total body combination exercises.  I guarantee you better results in less time by regularly employing these movements into your workouts.  Now it’s up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your “Hot Fox” back in a few days

Be a HOT FOX

Rock it!

Lynnell Ible, CSCS