Are you looking to strengthen your core while trying to get the six pack abs you’ve always wanted? On this segment of the Today Show along with Colleen Oddegard and Paul Schadt, I will show you a few exercises that you can do at home or while on the road to help you keep in a good routine!
You have to see where you want your life to go if you ever expect to get there.
Success is in the eye of the beholder, you must determine what you consider to be your success.
Then create a plan of action, steps that can get you to your goal.
Stop, breathe, focus, see yourself accomplishing the task at hand.
Visualize your success. Each moment of your life offers the chance to put your plan to action.
Take advantage of every chance you’re given, we never know how many chances we’ll have.
Own The Moment.
– Know The Goal
Learn how to make time in your busy schedule for fitness to ensure you’re living your healthiest life possible!
If you’re serious about losing weight there are three factors that come into play, exercise, nutrition, and the third is caloric intake.
To lose body weight, and body fat we must be at a caloric deficit, which means we are burning through more calories per day then we are consuming.
This is going to force the body to breakdown body fat as a source of caloric energy. Here’s the formula and equation of how all this works.
1 pound of body fat is equal to 3500 calories. In order to lose a pound of fat you must burn 3500 calories more than you consume in food and beverage. Each of us has a set amount of calories we burn every day without exercising. These calories are referred to as BMR Basal Metabolic Rate, and they’re based on height, weight, age and sex. These are the calories your body needs for daily energy to function properly.
For the sake of example let’s say your BMR was 1500 calories per day. If you were to burn 500 calories in exercise a day, your Total Daily Energy Expenditure ‘TDEE’ would be 2000 calories. If you were then to eat a healthy 1500 calories, you would be at a deficit of 500 calories per day, times 7 days, 3500 per week equaling 1 pound of body fat.
Here’s a BMR calculator if you’re curious what your body is burning!
While the amount of calories in and out are important, it’s equally important that we are feeding the body nutrient rich foods like a LOT of veggies.
If you’re interested in learning more, be sure to download my free e-book the power of food which will help you calculate how much protein, fat and carbs you’ll want in your meal plan to help you reach your goals You can download the ebook by entering you information into the subscribe box to the right of this page!
Lets talk about the great debate of which is a more effective exercise for losing weight, running or weight training.
Before we start lets differentiate ‘losing weight’ and ‘burning body fat’
You see both running and weight training play an important role in how we lose weight, what kind of weight we lose, and also how we maintain that weight loss.
All weight loss occurs through caloric burn, so to lose weight or get thinner in body, we must burn more calories then we consume.
If you’re curious how many calories you’re burning without exercise, and then how many you need to burn to get to your desired weight loss goal, be sure to read my blog
CALCULATE YOUR BMR AND CALORIES
So, which is better for burning calories during your workout running or strength training?
As far as burning calories goes, during your exercise, running definitely has the upper hand.
How many calories you burn is based on your weight and how fast you’re running, but for example, a 140 pound person running a 10 minute mile will burn on average 640 calories in 60 minutes.
When it comes to weight training we do burn calories, a 140 pound person will on average burn around 250 calories during a 60 minute workout. If you were to participate in the popular style of fitness referred to as High Intensity Interval Training ‘HIIT’ which is a high intensity weight training program, that same 140 pound person would burn on average around 400 calories in a 60 minute workout.
As we can see, during the 60 minute workout, we will burn more calories running at a good pace then we will strength training and this is why we seem to get skinnier from running.
Weight training builds muscle, and in order for the body to maintain muscle tissue it must burn calories. As a result, weight training will lead to us burning more calories throughout the day. Muscle will also help you keep the weight from coming back because that muscle will always need energy ‘calories’ to sustain its current size.
All in all, do both, or incorporate a HIIT High Intensity Interval Training program, which includes weight training at a high intensity and fast pace, helping you to achieve both results in one.
Running will help you burn more calories to help you lose weight, and strength training will build the muscle you need to keep the body fat from coming back!
Everything we’ve talked about here also revolves around your nutrition plan. It’s the combination of both your fitness and your meal plan that will help you achieve the desired success you’re looking for!
If you’re looking to learn more about food and what to eat, be sure to download my free e-book The Power Of Food!
You can download it to the right of this page.
This past weekend while preparing for my first half marathon, my longest run Ever, I was introduced to a representative for 
Redfox Audio In Motion and am so glad that I was. At first I was interested in purchasing a new arm sleeve for my Samsung Galaxy S4 because of its larger size my old arm band couldn’t hold it. There arm band is a great stretch material with no velcro so no pinching on the arm, once I put it on, I knew it was a winner. I had no intention of purchasing new headphones but once we started talking about the comfort, sound and blue tooth capabilities, I had to give them a shot.
Hands down the best pair of running head phones I’ve ever worn. They didn’t move at all, no bouncing no slipping, and no outside sounds coming in, just clear sound for all 13.1 miles! If you’re in the market for headphones while running I highly recommend these, I am a fan for life!
Learn about the importance of stretching and some great stretches you can do anywhere!
Learn how to add compound movement exercises to your fitness program to help build more muscle and burn more fat!
Rise Up Today:
Everything that happened yesterday happened exactly as it was supposed to so that your vision for tomorrow could be clear today.
You have no failures from yesterday, those are the blocks that will build the foundation for the future you will build today.
Take what lessons can be learned, use them, then let go of anything that will hold you back or hold you down.
Put the past behind you. Today is the only day that matters, it’s what you do next that will define you.
Rise Up Today My Friends, Create Your Vision, Today Is Your Day To Shine!
– Know The Goal
DISCIPLINE
It’s the only thing that stands between you and everything you want to accomplish in life.
As you create your New Years plan, use this word to be the foundation for everything you do in 2015.
Make the word mean something, use the definition of the word and it will define your success.
Give great thought to Who you want to be, What you want to be, then write down the steps that can make that happen.
Create the easiest steps possible, commit to them with discipline, stay the course, no matter how challenging.
When you’re celebrating New Years 2016, one year from today, you’ll be glad you did.
With DISCIPLINE the world is in the palm of your hands.
-Know The Goal