Fit Tip Daily

November 30, 2007

Say Goodbye To Flabby Arms


     When you wave goodbye to people, does your arm stop waving at the same time as you?  Hundreds of clients come to me wanting to reshape and tone their arms.  If this is your goal then this article should help you on your way to firmer, more defined arms in no time! 

     The Triceps (the back of the arm) make up the majority of your arm.  The muscle is made up of three different muscles; the lateral Head, Medial head and Long Head.  When looking for definition in your arm the triceps form a horseshoe.  Here is a picture just for example sake. 


     Use these common exercises either at the gym or at your home.  Don’t forget that you can’t “spot reduce!”  If you have excess body fat on the back of your arms then your diet has to change.  Adding exercise for that particular spot will firm it up but it won’t make it disappear!  Look at some of the other articles written on this web site for information on how to change your eating habits.



November 29, 2007

A New Shot That Makes Fat Dissolve???


     We all know that diet and exercise is the key to true weight loss,  however what if there are parts of your body you just can’t seem to lose no matter how hard you try?  A new medical procedure has now hit the market in full swing.  This procedure is advertised as being so convenient that you can even do it on your lunch hour!  

     The new shot is injected into the fat cells.  The solution actually dissolves the fat and is flushed out of the body through your urinary tract.  There is no down time what so ever!  The new shot is advertise on tv as “Fig”  short for figure (termed by the medical profession).  The before and after shots are actually pretty astounding.  Here is the break down of how this shot “really” works…..

  1. The solution is shot directly into your “problem area”
  2. The fat cells then absorb the solution and swell.
  3. The swollen fat cells then harden and are flushed out of the body via urin (this could take several weeks).
  4. Over the course of several treatments, the fat cells are slowly eliminated … never to return to that site again. 


   So if this treatment is so easy and convenient, then what is the down side?   This miracle shot defiantly has its perks but what makes you think that eliminating your “problem areas,” really does, solve all of your problems?  Here’s the catch!  This procedure mimics lipo suction (without the actual pain and surgery) by removing the actual fat cells in that portion of your body.  However, if you don’t control your eating the fat does come back; but this time it stores it in other parts of your body that still have fat cells left in them.  So, if you had big hips before, but flushed out all of the cells in one area …. now your body might store it in your arms, or legs .. an area where you never had problems.    This is a problem I hear about all too often in the gym from people who have had liposuction.  It’s sad, but true….. working out and eating properly is the root to all of your success.  

     A very close friend of mine is doing this procedure right now on areas of his body that he has never been able to get rid of.  Based on his information, he is very satisfied with the results of the shot.  However, the doctor who is preforming the shots has put him on the strictest diet of his life!  This means… no sugars, no dairy, absolutely nothing fried, and no bread.  He’s doing well with the diet but admits that this “easy fat loss” isn’t so easy when you have to eat right!


November 28, 2007

“The Biggest Loser” Secrets Revealed


       In the 1920’s people would have never imagined a tv show based on losing weight (let alone a tv).  However, times have changed.  America has not only gained technology, they have also gained huge amounts of weight!  Everyone watches in great surprise as people shed weight at such a rapid pace.  All of my clients come back the night after watching the first show of the season with the same question…. “How in the world did they lose SO much weight so fast?”   Well, it’s no secret…. we as trainers know the answer.  Here are the secrets of The Biggest Loser REVEALED…..

 1.)  They are working out a minimum of 4 hours a day(Not Including the challenges).

2.)   They are secluded on a Ranch or campus (somewhere in California), away from friends, family, and most of all … .the temptations of everyday life.

3.)   They are supplied with bodybuggs to help them on their way to success (if you don’t know what a bodybugg is then click on the article I have already written called “inventions that make people lose!). 


4.)  They have 3 personal trainers who’s sole job is to make them lose weight as fast as possible!  Not to mention, that trainer is FULL TIME.

jillian-michaels.jpg     bob.jpg    kim_26_200.jpg

5.)  Not only are the trainers kicking their butts everyday .. they are watching their food intake and coaching them on a daily basis.

6.)  Everyone on the camp is being pushed to their extreme everyday.   Are you pushing yourself as hard as you can every single day you walk into the gym?

7.)  The camp is supplied with only healthy foods… if you want to cheat, then TOO BAD.  You will have to overeat the healthy foods to cheat.

8.)  You have NO CHOICE but to workout while at the biggest loser camp.  You don’t have the option to skip a workout and go to the movies with friends or lay on the couch and watch tv.

9.)  The campus is decked out in the latest fitness equipment supplied by none other than 24 Hour Fitness. 

10.)  IT’S DO OR DIE.  If you don’t move it, then you just don’t lose it and you are out of the game.

     Look at these 10 secrets of The Biggest loser and try to make your everyday life reflect this show.  Yes, these people are losing weight with the help of trainers and pressure from a nationally broadcast show, but who says you can’t mimic what they are doing to your best ability and not get great results.?  Here are my tips for making your life a Biggest Loser Life…

  • Don’t allow food in your house that isn’t healthy.
  • You have no choice …. you HAVE TO WORKOUT!
  • Push yourself hard at the gym every time you go…. maybe even get your own trainer.
  • Look into getting a bodybugg so you can take the guess workout OUT of working out
  • Take time for yourself… without friends, family or distractions to workout (just as they do on the ranch)
  • Give yourself a goal… you don’t have to win a game on tv to do this.  Find something that motivates you and stick to it!  Even if that’s just getting off of blood pressure medication or lowering your cholesterol.
  • Join a gym!  If you don’t already have a membership to the gym, then find one that meets your needs and get started!
  • Not everyone has 4 hours a day to workout… if any.  However, find time to go to the gym and then add activity to your daily life to enhace your fat burning.  This could be something as simple as taking the stairs at work!

     You don’t have to be part of a show to be successful however, watching the show can motivate you on your own path to a healthier you!


November 27, 2007

Best Fast Food Choices

Filed under: best fast food choices — Tags: , , , , , , , , — adreeza @ 7:27 am


     We all know that most fast food restaurants are BAD.  However, if you are on the go and you can’t stop to make food then what can you eat?  Here are my top rated fast food choices to keep your body in check while busy. 


*Find more nutritional info at


% Fat
Baked Potato, Plain 240 2 7.5 6 50
Grilled Chicken Caeser 230 8 30 33 8
Light Grilled Chicken 280 5 17 23 33
Light Roast Chicken Deluxe 260 5 17 23 33
Light Roast Turkey Deluxe 260 5 17 23 33
Roast Chicken Salad 160 2.5 13 20 15
Grilled Chicken Salad 210 4.5 19 30 14
Garden Salad 70 1 7 4 14
Side Salad 25 0 0 2 5



Fat (g)
% Fat
Protein (g)
Turkey Sub, 6″ on white 330 6 18 19 48
Turkey Sub, 6″ on wheat 330 7 19 19 48
Roast Beef, 6″ on white 390 7 15 37 47
Roast Beef, 6″ on wheat 390 8 18 37 45
Grille Max on White 413 6 18 18 72
Vegi Max on White 403 7 7 24 61
Mexi Max on White 393 5 11 25 66

Burger King®

Fat (g)
% Fat
Protein (g)
BK Broiler Chicken Sandwich 267 8 27 22 25
Frozen Yogurt, Vanilla 120 3 22.5 2 20
Frozen Yogurt, Chocolate 130 3 20.8 3 21
Salad, Chunky Chicken 142 4 25.4 20 8
Side Salad 25 0 0 1 5

Carl’s Jr.®

Fat (g)
% Fat
Protein (g)
Hamburger 280 9 28 14 36
Charbroiled BBQ Chicken Sandwich 290 3.5 10 25 41
Charbroiled Chicken Salad-to-go 200 7 17 25 12



Fat (g)
% Fat
Protein (g)
Carbs (g)
Tender Roast Sandwich without sauce 270 5 8 31 23
Honey BBQ Flavored Sandwich 310 6 19 28 37
BBQ Baked Beans 190 3 5 6 33



Fat (g)
% Fat
Protein (g)
Carbs (g)
Chicken McGrill w/o mayo 340 7 19 26 45
Hamburger 280 10 32 12 35


Fat (g)
% Fat
Protein (g)
Carbs (g)
6″ Honey Mustard Turkey with Cucumber 275 3.5 12 22 42
*6″ Ham Sub 261 4.5 15 17 39
*6″ Roast Beef 264 4.5 15 18 39
*6″ Roasted Chicken Breast 311 6 16 25 40
*6″ Subway Club® 294 5 15 22 40
*6″ Turkey Breast 254 3.5 12 16 39
*6″ Turkey Breast with Ham 267 4.5 15 18 40
*6″ Veggie Delight 200 2.5 11 7 37



Fat (g)
% Fat
Protein (g)
Carbs (g)
Jr. Hamburger 270 9 30 14 34
Grilled Chicken Sandwich 300 7 20 24 36
Chili, large 310 10 29 23 32
Chili, small 210 7 28 15 21
Baked Potato, Plain 310 0 0 7 72
Baked Potato, Sour Cream & Chives 370 5 14 7 72

     OK, now look at each restaurant.  You will notice that many of these restaurants have very few choices, while the others have huge amounts.  Do your best to memorize which places have the most “healthy” choices.  This will make it easier for you to eat on the go and not ruin your whole eating plan.  Keep in mind that not all of these choices are good for at night.  The ones with the highest amounts of carbs should be eaten relatively early in the day to avoid storing the carbs as fat. 


10 Ways To Motivate Yourself Into A Smaller Size

Filed under: Motivation for the gym — Tags: , , , , — adreeza @ 7:25 am

     Can’t seem to get off the couch and into the gym?  Too tired after work to hit the weights?  Do you envy the workout freaks at work?  Well now it’s your turn to look better and be healthier then everyone around you!  Motivation is the key to your success so here are some helpful tips to get you into the gym and looking slim in no time!

1.)   Download new music on your ipod or mp3 player and ONLY use it for the gym.    


2.)   Take a “before” picture.  Post this picture somewhere that you will see it everyday and tell yourself “that is the old me.”

3.)   Buy a new outfit that is a smaller size.  Use the new clothes as motivation to look better.


4.)   Plan a vacation.  Use the vacation as a goal to look better in all the pictures taken on vacation.



5.)   Are you a parent?  Hang a picture of your kids up and remind yourself that you are doing it to be around for them.




6.)   Set Goals.  Such as, when I lose 5 pounds… then I can ……    Think of things that you wouldn’t usually do like get a massage, go tanning, get your nails done etc.                             


7.)   Use the TV.  Go the the gym and watch tv only when your favorite shows are on.  This forces you off the couch and into a better body.

8.)   For Your Dog.  Chances are, if you are overweight then your dog could use some exercise too!  Use your new motivation to better your dogs life too!


9.)    Write Down your workouts.  Logging your exercise helps you to have a visual picture of what you have accomplished and where you are going.

10.)   Get a workout buddy.  If they aren’t slacking then you can’t either!  Try to find someone who is uplifting and makes workingout fun (this could be a friend, spouse or even a trainer)!




November 26, 2007

CLA- The Amazing Supplement That Makes You Lose Body Fat!




     This up and coming supplement could mean great things for anyone trying to lose weight!  In various studies people lost body fat without changing their diet or exercise routines!  Now, I’m not telling you to stop exercising, but for people who need just that little bit of extra help; this could be the answer for you!

     Numerous studies have been done on this supplement here is some basic info from Web MD.

“CLA is a naturally occurring fatty acid found in meat and dairy products. It is also a popular dietary supplement that is sold with claims of helping people lose fat, maintain weight loss, retain lean muscle mass, and control type 2 diabetes — the type of diabetes that is often associated with obesity.

In health food stores, CLA is sold as a pill or as a syrup. The syrup tastes pretty good and can be mixed with food, Gaullier tells WebMD. “But if you break the capsules apart and try to mix it with yogurt, it tastes very bad. It has a very bitter taste.”

CLA comes in varying concentrations. Be sure to buy a product containing 80%CLA to get maximum weight-loss results, he says.

In small studies involving animals, CLA has been shown to prevent heart disease and several types of cancer, Gaullier says. It also appears to enhance the immune system.

Smaller studies of CLA’s effectiveness in weight loss have shown some contradictory results — possibly because they used body fat scales to measure improvements, and those scales are not very accurate, he tells WebMD. In his study, Gaullier used a body-scanning technology called DEXA (dual-energy X-ray absorptiometry). “It is very accurate in measuring body fat,” he tells WebMD.

His is the first long-term study of CLA’s safety and effectiveness in weight loss.

Some Weight Loss, Excellent Body Fat Loss

Gaullier’s study involved 180 overweight men and women, all between 25 and 30 BMI (body mass index). A BMI — an indicator of body fat — over 25 has been linked to an increased risk of heart disease and other medical problems, such as diabetes. The volunteers were mostly female — 149 women and 31 men.

They were randomly assigned to three groups. The two groups taking CLA got either the typical off-the-shelf pills (4.5 grams of 80% CLA) daily or the syrup formulation (3.6 grams of 76% CLA disguised in a capsule) daily. The third group took a placebo capsule filled with olive oil daily.

At the end of one year:

  • Both CLA groups lost weight — about 4 pounds; the placebo group stayed the same.
  • The CLA syrup group had a 9% body fat loss; the CLA pill group had 7% loss; the placebo group had no body fat loss.

  • Both CLA groups had similar improvements in muscle mass.”


According to said that CLA ….

  • “Increases metabolic rate — This would obviously be a positive benefit for thyroid patients, as hypothyroidism — even when treated — can reduce the metabolic rate in some people.
  • Decreases abdominal fat — Adrenal imbalances and hormonal shifts that are common in thyroid patients frequently cause rapid accumulation of abdominal fat, so this benefit could be quite helpful.
  • Enhances muscle growth — Muscle burns fat, which also contributes to increased metabolism, which is useful in weight loss and management.
  • Lowers cholesterol and triglycerides — Since many thyroid patients have elevated cholesterol and triglyceride levels, even with treatment, this benefit can have an impact on a thyroid patient’s health.
  • Lowers insulin resistance — Insulin resistance is a risk for some hypothyroid patients, and lowering it can also help prevent adult-onset diabetes and make it easier to control weight.
  • Reduces food-induced allergic reactions — Since food allergies can be at play when weight loss becomes difficult, this can be of help to thyroid patients.
  • Enhances immune system — Since most cases of thyroid disease are autoimmune in nature, enhancing the immune system’s ability to function properly is a positive benefit. “

      If CLA can promise such positive affects with very little, to no side affects, then I think everyone should be taking this product!  With the stress of todays world, and the gradual increase of obesity over the years; Amercia can use a supplement like this one!  


November 24, 2007

Why Get A Personal Trainer?


     Think you can go to the gym, workout, and eat right with enough motivation?  Sure you can!  However, what makes you think that someone who specializes in exercise and weight loss/ weight gain can’t help increase your results and keep you motivated and consistent? 

     When people think of a personal trainer they picture some huge guy that looks like Hulk Hogan standing over them yelling out orders like a drill Sargent.  The reality of our occupation is just the opposite.  We aren’t there to be little you, yell at you, and make you puke (because you’ve worked out so much).  We are there to be a “professional tool” to guide you in the right direction so you can be successful throughout your journey to a better, healthier body. 

     Most gym members watch trainer throughout their training sessions and try to get a good idea of what a trainer “really” does.  However, even the average client doesn’t really know what is fully going on.  Much more thought and effort goes into planning workout routines then just marching out onto the workout floor and pointing to machines.  Not only is the trainer tailoring your workout towards your overall goal, but they are also changing your routine on a consistent basis so you don’t hit plateaus and get discouraged.   Sometimes this means changing the weight, reps, or even changing the whole routine all together!   So I am going to give you some hints on “what a trainer really does” so that you can decide whether paying for personal training is really worth it…..

 1.) Trainers keep track of your progress and goals by measuring you on a consistent basis.  This helps the trainer determine whether your workout and eating habits are helping you get to your goal.  If you aren’t losing fast enough or not at all then a “good trainer” will see to it that you do!

2.) Keep you consistent, not only with coming to the gym but also with your eating plans, supplements and cardio training. 

3.) Trainers push you to your limits.  This refers not only to the weight training but to the cardio as well.  Trainers get to know there clients so well that they know when the client can do more and when they have had enough.  Sometimes it takes someone else looking over you, observing you to “really” know your true limits.  Most people tend to give up when it starts to get hard.  However, the hard part is what stimulates change.

4.)  Act as motivational tool to keep you coming to the gym.  Not only do you have to come because you have an appointment, but you have to come so you don’t let trainer down. 

5.)  Trainers change your workout so that you don’t hit plateaus.  They also act as sounding boards for life’s stresses and strains….. we are like therapists. 

6.)  Help you to target parts of your body that you are unhappy with.  Trainers have a vast supply of exercises so they can help target areas of your body that you don’t know how to work.  Different exercises helps you to challenge parts of your body in so many different ways that you are assured to get results. 

7.)  Advise you of the right, safe supplements for you and your goal.   The supplement industry spends billions of dollars each year on advertising their products, but just because they spent so much on promotion doesn’t mean that they spent it on research!  That’s where the trainer comes in, they study supplements and tell you which ones are worth buying.

8.)  Keep you on track with your meal plans (the hardest thing of all).  No one likes to be restricted, but somehow when someone is watching over you, it’s much easier to eat the right foods then just doing it on your own. 

9. )  Act as a friend and familiar face at the gym (sometimes this makes all the difference in the world to people).  I have had hundreds of clients over the years …. when I walk up to talk to them (wheather they are and old client from the past or a new client) in the gym after watching them doing their routine alone; there faces light up!  People love to know that their hard work is being appreciated and observed. 

10.)  We are there for every question imaginable… think of us as your own personal adviser, there to answer every question about health and fitness on a personal basis.  Yes, we get every question in the book … some so odd that I won’t mention them.  However, if you have a question you don’t tend to just walk up to any trainer on the floor and ask them… you want to talk to someone you know that makes you feel comfortable and welcome. 

   Look over this list of things that trainers do…… now think about your busy life; your family, your job, your social life. Now, tell me if you think you have time to change your workouts, follow your meal plan, keep yourself motivated, and spend long nights researching new workout routines and supplements.  Not many of us do…. but we know we can make money and save money.  This money can be invested in your well being by choosing a personal trainer that’s well educated who can help you on your way to a better you!


November 23, 2007

Speed Up Your Weight Loss With A Protein Shake And Smart Eating


     Looking to lose weight during the holiday season and still feel full while you’re doing it?  Try adding a protein shake for a mid morning snack and afternoon snack.  This not only keeps your energy levels up but it also keeps your blood sugar from dropping.  This will help you to stay on track with your workouts and lose more weight then if you had starved yourself.

     The average person consumes the bulk of their calories in the afternoon and late evening … THIS IS ALL WRONG!  If you are looking to lose weight then you should be eating the majority of your calories in the morning and then slowly reducing them throughout the day.  That means that dinner becomes the least amount of calories.  Eating your calories late in the evening assures that you will struggle with weight loss and store excess calories as fat! 

TRAINER TIP–     If you are one of those people who just can’t seem to choke down breakfast, then maybe you should be trying something liquid like a protein shake.  At least this way you can get the calories you need to start your day and start your metabolism.  REMEMBER, every time  you eat your metabolism turns on ….. if you eat your first meal of the day at lunch then you essentially waisted the whole morning NOT BURNING ANY CALORIES (or very little).   The same thing goes for skipping meals and snacks.  If you only eat twice a day then your body goes into starvation mode.  This means that your body reverts to the “caveman” days when there wasn’t enough food to go around, hence it stores all the calories you just ate because it thinks your not going to eat for another 8- 12 hours.  Don’t be fooled, these little tips can mean big changes in your waist line if you choose the right snacks and meals. 

Trainer Tip–  You don’t need carbs late at night.  This mean excess bread, pasta, rice, and potatoes.  Try to keep your dinners to meats and vegetables.  Eating excess carbs late at night means your body isn’t going to use them.  If you aren’t using then then guess what?  YOU ARE STORING THEM AS FAT! 



November 21, 2007

The “Miracle” Tea That’s Making People lose weight


     As everyone knows by now … anything featured on Oprah becomes like the gospel truth.  According to Oprah, this new tea called “Wu Long Tea”  is the new miracle discovery.  Not only is this tea recommended by Oprah, it’s also highly recommended by Rachel Ray, and Bill Phillips (fitness guru).


A few facts about Wu Long Tea:

World’s Most Powerful Fat Burner Cut The Effects Of Carbs
Increases Energy Helps with Digestion
Decreases Appetite Revitalizes Skin
Lowers Blood Pressure Improves Immunity
Relieves Tiredness Melts Away Your Fat

Not only that, evidently “Wu Long Tea Burns over 157% more fat than green tea.”  For those who don’t know about green tea, it has been praised for years.  Not only for its high antioxidants, but also for its fat burning ability. 

Here is an excerpt from the Wu long Tea website about Oprah’s special recipe…..

“To transform an ordinary cup of tea into a special treat, Oprah adds mulling spices (a mix of cinnamon, allspice and cloves) and lemon and orange slices.

And she always drinks the tea from a beautiful cup. “I make it into a ritual,” she explains. “I [used to be] one of those people—like so many of you who are mothers and nurturers—I could give anything to everybody else, but when it came time to do it for myself … I felt like I wasn’t worth the trouble. … I [now] realize that I really am worth the trouble—just as you are—and so I make it beautiful for myself.”

Oprah has used Wu Long Tea as part of her evening ritual in order to avoid snacking after her strict 7:30 p.m. eating cut-off time.”

     Personally, I haven’t tried the tea.   I will tell you that if you are looking to lose body fat and have run out of options then at least this is a natural source.  Stay away from those “fat burners” that make you feel as though you are hyped up on crack.  I have always stood behind green tea and I don’t see how this natural fat loss product would be any different.

 A Ali

November 20, 2007

J Lo booty in under 20 (mins)

     Ask anyone at the gym which parts of their body they are trying to improve and 80% will say their butt (glutes).  So here are my top picks for improving your backside in under 20 minutes.  

One Leg Squat

one-leg-squat-dumbbell1.jpg     one-leg-2.jpg   TRAINER TIP:  Keep in mind that when doing the squat the knee should stay behind the toe.  If the knee goes over the toe then it can cause knee pain and damage.  Avoid this exercise if you have bad knees.  If you can’t get as low as the athlete in the picture then just go as low as you can.   You should do 2-3 sets of 10- 15 repetitions.

Step Ups        dbstepup1s.jpg dbstepup2s31.jpg

“Tips:Hold two dumbbells, one in each hand, at your side. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. Step down with your left leg, then your right leg. Repeat, starting with your right leg this time. Be careful not to fall! Use lighter weights. Can also be done with a barbell on your shoulders instead of dumbbells. (”  Start by doing 2-3 sets of 10-15 repetitions on each leg for best results


  • lunges-top.jpg  lunges-bottom.jpg
  • Stand with your feet apart, in a split stance.
  • The rear foot should be on it’s toe and the front foot is flat.
  • Bend both legs to a 90 degree angle then push back up from the FRONT HEAL.
  • Return to starting position and then repeat.

TRAINER TIP:  The front knee should stay behind the front toe.  If you have trouble with balance then try putting the front toe against a wall.  Keep your chest up during this exercise and your core (abs) tight; this will help with balance.   Do at least 3 sets of 10-15 on each leg.

Donkey Kicks


  • Start with elbows on the floor to support the upper body
  • kick one leg back while keeping the leg bent at a 90 degree angle.
  • return to starting position and repeat 15-20 times before switching to the next leg. 
  • Try doing at least 3 sets on each leg.

TRAINER TIPS–  Try not to arch your back while doing this exercise.  Keep your core (abs) tight to maintain proper form.  If you find that this exercise is too easy then put a dumbbell behind your knee and hold it while doing the kicks.  For extra results try pulsing at the top of the kick.

*If you want to build up your butt then try doing 10-12 reps with a challenging weight.  If you are looking to lean up and firm your butt then do 15 -20 reps with lighter weights.

A Ali

November 19, 2007

The Invention that’s making people lose body fat and inches FAST!


  Have you been working out everyday, eating healthy and still can’t seem to lose that stubborn fat?  Then I have the invention for that!  It’s the Bodybugg.  This new fitness tool has actually been in the works for about five years, but the newest version has hit the fitness world predominantly through 24 Hour Fitness

    The Bodybugg actually tells you how many calories you are burning through 4 sensors located on the back of this small device.  The bugg is worn on the back of your right arm (tricep) and senses steps taken, blood pressure, and temperature.  Since your temperature is directly related to you metabolism it is able to pick up you calories and movement.   It also acts as a pedometer.

     Not only does the Bodybugg tell you how many calories you are burning; it also provides a “calories consumed” section which allows you to track your food.  The calories consumed section comes equip with a data base that automatically tells you how many calories you have eaten just by typing in the foods. 

     The Bodybugg program allows you to set your weight loss / weight gain goals and tells you how many calories you need to burn and how many calories you can eat as well.  The program is “fool proof” if used correctly.  It’s all based on THE LAW OF THERMODYNAMICS-  calories in verses calories out.  All you have to do is burn more calories then you consume and you will lose body fat and inches. 

     I have used the Bugg with my clients for about two years now and I have had nothing but success!  If they are logging their food and burning their calories then they always lose.   Not only do I have my clients use the bugg, but I use the bugg as well. 

    For pricing go to


November 15, 2007

One Of The Newest Inovations In Fitness


      Hundreds of clients come to me every year with joint pain and muscle aches.  The most common pain comes from the knees and lower back.  Well I have the cure for you!  This technique works better then massage and hurts less then knee surgery…. it’s “Myofacial Release” or most commonly know as “foam rolling.”  This deep tissue stretching technique helps to relieve tight muscle pain, which is the major culprit in joint pain.  Skip the surgery and invest your time in rolling those tight muscles and feel the pain disappear. 

 Here are some basic foam rolling techniques

By: Michael Lovegren

Calf (Gastroc/Soleus)

-Balance on both hands, shoulder blades down, and tighten core
-Roll from knee to ankle, if possible, toes pointed up and out
-Corkscrew hips and move foot, if possible, as you roll
-Exhale as you push hips away; inhale as you pull hips toward

Side Calf (Peronius Group) -Balance on left elbow and right hand, keep hips up, and maintain a tight core
-Roll from knee to ankle, stack legs
-Same breathing pattern as calf roll, yet move foot, if possible, as you roll

Front Calf (Tibialis Anterior) foam_roller_3a.jpg

Balance on two hands and pressure left shin
-Shift body to apply pressure to the muscular part of shin (do not put pressure on bone)
-Roll from knee to ankle with same breathing pattern as calf roll, but replace knee instead of hips


Side Quad (Iliotibia Tract)

 -Set up like side of calf roll but start on the hip
-Roll from knee to hip, slowly roll to find “hot spots”
-Corkscrew motion, if possible, stack legs or drop right foot to ground


Quads (Quadriceps Group)

-Balance on elbows, face down, with quads on foam roller.
-Work your way up the roller, tighten core
-To place greater emphasis on one leg(left), cross right leg over the back of left, or shift body weight to the left


Inside of Quad (Adductor Group)

-Balance on elbows inside roller, left hip and knee flexed on top of roller
-Roll from hip to knee, slowing for “hot spots”
-Shift weight toward roller for more pressure “stretch


Back (Thoracic Spine Mobility)

-Begin with roller around mid balance with back flat, glutes raised, feet flat and close to glutes, shoulder blades down and depressed
-Roll from mid to upper back, side to side to emphasize a stretch in the spine and lumbar/thoracic region.
-Arms raised straight up or behind head
-Same breathing pattern as calf roll


(courtesy of


Changing Your Routine Can Mean Big Changes In Your Waist Line!

Filed under: breaking plateaus — adreeza @ 7:11 am



  Stuck in a rut?  Can’t seem to get to that next size down?  It’s time for a change!!!! 

      As a professional in this field, my job is to keep my clients from hitting that ever infamous plateau.  Little changes in your routine can mean huge results before bikini season.  Here are my trainer tips for avoiding this black hole of dispare and frustration!  

  •  Always drink enough water.  Jillian Micheals from the biggest loser suggests 80 oz of water per day.  Not consuming enough water leaves you bloated and tired.  Not to mention that increasing your water intake can help you lose excess water in as little as 2 days!


  • Change your cardio Routine.  This means either change the intensity by increasing the speed or level OR change the cardio all together.  If you have been running for two years try doing the elliptical trainer or biking. 

  • Get Serious about your weight training.  Are you the average gym member who fogs around the weight lifting equipment and randomly selects machines???  Change that!  If your trying to lose then get a set routine and stick to it.  


7  Easy To Do Tips That Will Immediately Improve Your Workout! (courtesy of

  1. .Enter The Gym With A Specific Plan.

 2. Be At The Gym On Time & Ready To Train.(whether you have a training partner or not)

3. Set A Time Limit For Your Workout

4. Know What You Want To Achieve Before Your Hands Even Touch “Metal.”

5. Be Sure To Feel The Muscle Or Muscle Groups That You Want To Stimulate.

6. Evaluate Your Performance Immediately After Your Workout.

7. Think About Your Next Workout Before You Leave The Gym.

You should never take even one step into the gym without knowing exactly what you are going to do during that day’s workout. Resist the temptation to be guided by your feelings or emotions on a particular training day

  • Don’t Underestimate your calorie intake.  Write down your food and track what you eat.  If you have to write it down you will be less likely to put it in your mouth. 

  •  Track Your Measurements.  If you’re going to the gym, exercising and watching your calories, you may be gaining some muscle (this is a good thing).  However, muscle weighs more then fat, but takes up less space.  This is why it is important to measure your body and watch how your clothes fit.  I promise in the end you will look better and be smaller. 

A Ali



Celebrity Fitness Craze

Filed under: celebrity articles — adreeza @ 2:46 am

kelly-ripa.jpg (cover courtesy of Fitness Magazine)

Recently, my most motivated client brought me a magazine with Kelly Ripa on the cover and said “I want to look like that.” I smiled and politely told her that everyone is built different but we can do our best to get her close!

Here are some fun quotes from Kelly in this issue of Fitness Magazine.

On making her butt look good in jeans:

“I treat my cheeks like breasts in a push-up bra. I just reach down in there, lift them up and push them together. And they’ll stay put if the jeans are tight enough in the seat.”

On what motivates her to workout:

“A month or two after I started working out, I wore a sleeveless turtleneck to work. Regis was like, ‘Pipa, your arm muscles look incredible!’ ” she says. “It was the first time anybody had ever said anything to me about my muscles. And because I am a vain person, that’s all I needed to hear to stay with it.”

On her biggest health fear:

“I used to smoke, so lung cancer is the thing that keeps me awake at night,” she reveals. “I worry, ‘Did I quit in enough time? Did I do it for too long?’ It’s one of those things where I think, ‘Boy, what a foolish thing I did.’ “

Who ever thought of buying jeans so tight that you could actually use them as support for you butt???? Next thing you know they will patent jeans with underwire support!


November 14, 2007

Think You’re Eating Healthy? Think Again!

Filed under: Uncategorized — adreeza @ 7:39 am

Think you’re eating healthy? Yeah right! Little changes in your food intake can show huge results in you weight, inches, and body fat.

Now a days we eat more and more processed food. Anything that is deemed “quick” usually falls into this category, and is bad with a capital B! Some deceiving foods are minute rice (even minute brown rice), Quick Oats, diet soda, pastas, and soups that are loaded with salt. Here are some tips for making healthy choices that are good for your blood sugar.

1.) Stay away from anything that is deemed quick or fast. These food have been processed so much that they turn into sugar quick… which wreaks havoc on your blood sugar.

2.) Steer clear of white flours such as breads and pastas.

3.) Keep it simple. Look at the lables of your foods, if you can’t pronounce the ingredients then you don’t eat it!

4.) Stick to foods rich in fiber. Such as, fruits, veggies and whole grain products.


5.) Plan out your meals. If you have a plan you are less likely to go for quick meals high in fat and sugars.

6.) Go to the grocery store at least once a week so that you always have a vast supply of food at home. This makes it easier for you to eat at home and take your lunch.


That old saying “you are what you eat” makes a lot of sense when you watch those people exiting those fast food chains.


November 13, 2007

Want To Look Better For An Event In Under 10 Minutes?

Filed under: Uncategorized — adreeza @ 9:08 pm

If you’re getting ready for a big day try doing five seperate ab exercises the night before. This will help you to look leaner for your big event and minimizing any bloating. The abs act as a natural corset which makes you look leaner and fit.

Try going to this web site for the top 10 exercises.

Don’t Forget to use the stablity ball for extra results!!!! This will help to work not only the outter portion of the abs but the inner core (transverse abdominus) as well!

Ball Crunch

Blog at