Tuesday, November 23, 2010

Turbo Fire!!!!!

What is Turbo Fire?  Its a new program by Chalene Johnson that will burn all the fat off your body while you dance punch, kick and hit.  If you have heard of Turbo Jam and you have tried it you have not seen anything yet.  Turbo Fire is more intense and has the most amazing music.  You can feel Chalene's vivacious personality coming thru the screen at you.  Its fun and you will sweat and burn a ton of calories.  I was so excited to get this program and it did not disappoint.
The difference in these training are the hiit's the article below I found on it helps explain it.

The beauty of HIIT Training (from AskMen.com):

So you've finally added enough muscle to your body, but you still seem to have that extra layer of "padding." You see it whenever you look in the mirror: the dreaded excess body fat that has accumulated as a result of a little too much food during your quest for muscle mass.

You are probably thinking that you will have to endure never-ending torture on the treadmill, bike or elliptical in order to destroy this extra layer and reveal your newly chiseled physique. Well, the good news is that you won't.

what is hiit?

HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.

This means that you will be burning up to nine times more fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.

the benefits of hiit

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.

The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.

Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).

When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.

This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.

Check out these HIIT programs and find out how to integrate them into your regular training schedule Lastly, HIIT training, when combined with a slightly hypercaloric diet (above maintenance level), can actually be anabolic and help you to add muscle mass without adding very much body fat. This means that you can develop the muscle you want without having to bother with endless treadmill torture.

So now that I've convinced you that this is a better way, how do you go about doing it?

the specifics of hiit

There are a few different ways to do HIIT training.

You can either do all-out sprints -- during which you go above your VO2 max for a very short period of time -- coupled with adequate recovery periods or you can do sprints that are just below your VO2 max for a slightly longer period with an adequate recovery as well. The first option will really push your body and will elicit the greatest EPOC and VO2 max improvement. The second option will train your body to perform at a very high intensity for a slightly longer period of time while taking less time to recover.

For the first option, warm up at a comfortable intensity for 5 minutes. Then, give your maximum effort for 15 to 30 seconds, followed by a 2-minute recovery. You can walk during the recovery or you can just take it down to a very light jog, depending on your current level of fitness. More than likely, though, you will be going so hard that you will need to walk during the recovery. Perform between 6 and 10 of these intervals, and finish with a cooldown.

For the second option, do the same warm-up as in the first option, and then sprint at approximately 80% of your maximum intensity for 45 seconds to 1½ minutes. Follow this with a 1- to 2-minute recovery period. You may find that your recovery periods are shorter since you aren't running quite as intensely as in the first option. Repeat this sequence for 5 to 8 intervals, and follow it with a cooldown.

working hiit into your training

These types of workouts are very intense and should only be done 2 to 3 times a week. A great idea is to perform them on your "off" days from weightlifting; however, if you must do them on the same day, I strongly recommend performing them at a separate time so you can devote all your energy to each session.

As with your weight training, be sure to take in a post-workout drink (or quickly absorbed meal) to help replenish lost glycogen and repair the muscle tissues.

On a final note, I must enforce that this type of training is not for everyone. Since it is so high in intensity, many people find that they simply cannot work out at this level and end up bypassing their workout altogether. If this happens, you are much better off performing a more moderately paced endurance-type cardio workout.

However, try to challenge yourself with a few harder minutes interspersed throughout your workout. This will help increase your metabolism (although not as much as with HIIT), as well as your overall fitness level, which may help you to eventually include HIIT training as part of your workout.

maximize your workout

Whether you have just packed new muscle onto your frame or are trying to gain muscle tissue with minimal fat, HIIT training is your best option. Not only will you spend much less time on the cardio machines, but you will not risk putting yourself into a catabolic state associated with muscle tissue loss. You will also increase many of the anabolic hormones in your body that are associated with building muscle.

So next time you step on the treadmill, crank your cardio up a notch. Trust me, you won't be sorry!

Ok so This workout is amazing and it covers all of your fitness needs.  I love the Yoga, and the abs. Plus the strength training is just amazing and quick so I can mix and match.  Watch this video and message me any questions you might have. 

Sunday, November 21, 2010

The Transformation

I was watching "What not To Wear" last night and I realized that the process that all the contestants go thru is what I went thru as I lost weight and changed myself.

The contestant that was chosen was a 30 year old female that had recently lost 40 pounds and was hiding behind her drab wardrobe.  She had very low self esteem and really had not come to grips with her new changed self.  It takes the mind a while to adjust to big changes in our lives and changing our appearance is one that seems to take longer than say a new haircut or color.  There are so many things that are effected in our lives weather we have gained or lost weight. When I had gained weight I remember realizing that articles of clothing would not fit and so I would go up a size.  That was something that I had a hard time with.  I remember going on trip with my husband to Disneyland and it was very uncomfortable to drive in the car and bounce around on the rides.  It was not until I looked at pictures of myself at Disneyland that I decided enough was enough.  It is at that point that the People that get nominated for "What Not to Wear" when the show begins.

When Stacy and Clinton ambush their newest fashion victim they are at their bottom and clearly need some assistance and at time a hard look at their self worth and how they got to be where they are. The Nominee is often a little in denial about their circumstance and will cling to things that feel safe and give them comfort.  Its at this point that they are told how they should be dressing and they are given rules that work specifically for them.  We all have different personalities and so there are many different ways to approach fitness and health for everyone. Then they get rid of the bad clothes.... this is always humorous to me because I can't really believe that someone would walk the street in some of these outfits.  But to compare scenarios we can all go thru our pantry's and fridges and get rid of the foods that would be toxic to our bodies.

Then there is the first shopping day.  This is where the participant trys stuff on that is normally all wrong and sometimes right for them and often times they have a nervous breakdown.  I think that its key and really relates to how we fell when we decide to change our lives and introduce more exercise and a more healthy diet.  Often times we go all out and are way to extreme and with time give up all together and go back to our ways.  With out instruction and some understanding we can get wrapped up in a quick fix and fall victim to those that are selling that to us everywhere.  There is NO quick fix.  If you lose a bunch of weight really fast your body will rebound with you gaining it all back and then some.  The only way to lose weight and get to be a happier you is to go about a lifestyle change, and it is pretty easy with the right support.

Now here comes the support portion. Stacy and Clinton meet with the shopper and help them realize any shortcomings they might feel they have from the day before on their own.  They go thru and pick out for that person key pieces that emphasis their strong body parts and mask the ones that they are not comfortable with.  They have that ah hah moment when that person can see that there is a reason for all their advice the day before and they build a new wardrobe and a new way of approaching their self worth.  The contestant realizes that they are worth a little time and money if its going to make them feel happy.  Plus they realize that they can spend a little money on something that they can wear over and over again. 

After they get their hair done and makeup they are all put together.  At that point they reflect on the journey that they have just gone thru and the ways that they are changed.  I often marvel at the fact that a persons confidence and attitude can change so much from taking some time for them and putting on some new clothes.

The reveal... this is the point when the friends and family wait for that person to arrive.  they walk in and wham there is cheering hugs and crying.  Its touching and very sweet to see all these people pulling for someone to change.  This is what I felt as I began to lose weight.  People would come up to me and tell me how great I looked.  People told me that they did not recognize me and that I was a totally different person.  People were asking me left and right what I had done they all wanted the same results. I could not hold back and I told my story of change to everyone. Several friends of mine began to do the same exercises and get results.  It was so much fun to see others change because I helped them.

This has been one of the most rewarding things that I have ever done in my life and I am excited to pass it on to others. If you need someone like Stacy and Clinton to help you find what you need I am your girl.  You can send me an e-mail @ debbie_a_linn@yahoo.com.

Friday, November 19, 2010

New Beachbody Product: Brazil Butt Lift ®

Brazill Butt Lift - (Review)

We all know that squats, squats, and more squats are the way to a beautiful behind, right? Then why is it that I have probably performed enough squats to be listed in Guinness book of world records and I have never seen any results? As a matter of fact, no matter what I tried, I never seemed to get enough results to even tell any difference. Then I heard about a system that was designed to target my problem area called Brazil Butt Lift.
This system was developed by Leandro Carvalho, a Brazilian who began a career in ballet and then expanded his expertise into the world of fitness. Carvalho realized that those women who practiced ballet and other similar forms of dance always sported the best butts so he used his certificates from a variety of exercise fields and his knowledge of dance to create Brazil Butt Lift so that every woman can develop the butt she has always wanted. That was the selling point that caused me to order the Brazil Butt Lift. It was created by someone that knows what it takes to get a great butt without going under the knife! Carvalho has worked with supermodels for years in order to get them lingerie ready for the catwalk and in the most popular lingerie catalog in the world. When I got my Brazil Butt Lift, I soon found out just how effective these exercises could be. I got better results than I had ever gotten from the gym or from any other workout.
It did not take more than a week for my rear to be lifted.  I also didn’t realize how much room I had for improvement before I got this program. The workouts are more challenging than just doing repetitions of squats but they are so much more effective at sculpting my butt that it is unbelievable. Watch this video to see what I mean - No matter what shape your butt is in right now, the Brazil Butt Lift will improve it! Even if you are already in good shape, following these DVDs will give you more definition and help you look better in a bikini than you ever imagined you could! I never thought I would feel good about going to the beach in a bikini that revealed my bottom but now I can’t wait until I get the chance to show off my new butt!
This workout does not just work your butt, it works everything.
To get more info go here :)

Thursday, November 18, 2010

You Gotta Snack:

Since I have lost so much weight on my own people often ask me what I am eating.  Its true that you have to eat to lose weight, but you have to eat the right kinds of foods.  Its true that 80% of weight loss is your diet.  Its a simple formula called calories in vs. calories out.  I have found that the best way for me is to have breakfast normally a Protein Shake (Shakeology), or oatmeal w/ fruit or some cereal. I bring my lunch and snacks to work.  If I don't I have learned that I am tempted to go out and eat and then I usually go over board on the calories.  To figure out how many calories you should be eating  in a day you can go to this link and put your numbers in.  
Why should I snack and what should I eat?  You should snack thought the day so you don't get to hungry before your meals.  That way you wont overeat for your big meals of the day.  I try to keep my snacks under 200 calories and I try to eat a little something every 2-3 hours.  So breakfast at 8am and then a snack at 11am lunch at 1pm snack at 3pm dinner at 6pm and a snack at 8pm if needed.
Here are some of my favorite snacks:
  • Fruit ( Bananas, Apples, Pears, Oranges etc...)
  • Nuts (Pistachios, Raw Almonds, Walnuts, etc...)
  • 100 Calorie Yogurt w/ Nuts  (I like to eat a few nuts about 10 with a yogurt)
  • Vita Tops (These are muffin tops that are only 100 calories and they are full of fiber and non fat)
  • Fiber one Bars (Chocolate and Peanut butter) Loves them!
  • String cheese
You can make your own snacks (100 Calorie Packs).  Instead of buying the pre-packaged snacks buy a big box and figure out what a serving is and put that amount in a sandwich bag.  Open bags = Saddlebags so don't keep open packs of munchies around the house.
There are soooo many cookbooks out there with healthy recipes and you can get it to work for you.  Try to add more whole grains and fiber to your diet and it will help you feel full longer. 
This is a lifestyle change so don't force yourself to eat things that you don't like, and don't deny yourself things just change the portion.  I had a 2 pound box of chocolates from See's Candy in the house when I was trying to lose weight.  But instead of eating the whole box I would eat one piece each night after dinner and that was my treat.  I know that I like to eat something sweet after dinner so I keep fun sized candies around the house so I only eat one piece.
Thanks for taking the time to read this....and I hope that all of you are able to achieve your fitness goals.

Wednesday, November 17, 2010

Slim in 6 Review

Ok well first off the slim in 6 program is a great fit for many people because you get results quick.  I ordered the program when Beachbody only sold Slim in 6 and P90.  It seemed like a good fit for me because I am a woman and wanted something simple to start that did not require lots of equipment.
There are 3 workouts that you will do over a 6 week period of time.  You can do them in any order that you want.

The order that I did them was as follows...
Start it up- 2 days
Ramp it up- the next 2 weeks
Burn it up- the rest of the 6 weeks

I would take a rest day once a week usually on a Sunday, it is important to rest because that is when your body is able to get stronger.
There is also a ab workout and a stretching workout too.  I did the ab one when ever I felt I had extra energy and time and I did the stretching one a few times.  I got the moves down in "Slim and Limber"  and I still use them to stretch after any workout they are some of my favorites.
Beachbody has recently re shot all of these workouts and added a few new fun ones to the mix.  The newly re shot workouts are a little different than the original ones.  I think that they are faster and a better workout.  They have added a workout called thin thighs guaranteed.  This one is great because it is not long and is great on a day that you are short on time but want to do something.  There is also one called Cardio Core Express its a workout done with light weights.
These workouts along with the original ones that have been ramped up are such great workouts.

To get a copy of this workout and have me as your coach to help you thru transforming you life buy this at my store @ www.beachbodycoach.com/debbiewalter

Tuesday, November 16, 2010

Shakeology: Nutrient Rich Meal Replacement

How I Got Here....

Here is my Story:
(Here is me before at Disneyland)
I have never really liked to exercise growing up.  I enjoyed dancing and speed walking but that was it.  I noticed that several years after high school I was beginning to gain weight.  I have never really exercised or watched what I was eating so I am not surprised that I got to over 200 pounds.

When you gain weight little by little it can creep up on you.  Soon you are looking in the mirror and not recognizing the person in front of you.

I got married and settled into a very lazy lifestyle of work and home to eat dinner on the couch in front of the  TV.  I did this for a few years and surprise gained even more weight.  I made all sorts of excuses for myself because I wasn't ready to make a real change. 

Years before I was married I bought the Slim in 6 and tried to do it for about a week.  I was in hair school full time and working nights and so early morning was the only time that I could workout.  It lasted about a week because I was not making my fitness a priority.
A few years went by and I got fed up.  I remembered that I had the slim in 6 program and decided that this time I was going to work out for sure.  I did one round (6 weeks) of the program and began to feel great.  At first it was so hard.  I remember stopping the Dvd a lot and sometime I did not feel like I could make it.  But I could tell that I was getting stronger and my family noticed a difference.Having people around me tell me that I was losing weight felt great.

I had figured out a routine but when I had family come into town I slacked off again and fell out of working out for a few months.  Again I gained determination to lose more weight and started the program again.  6 weeks later I was down to a size 10.  I thought at the time that I started that a 10 would be so small and then I would be done losing. I kept at it and soon I was trying on a size 8 and then a size 6.

Exercise is not fun for most people because they are not doing the right thing for them.  This is different for all people.  

I know that most of the reason I have been able to change my life was by hard work, but I also credit the trainers that have motivated me to achieve so much.

I have since tried Turbo Jam, Turbo Fire, Chalean Extreme and Brazil Butt lift.

I have run in two road races and done a triathlon.  When you overcome great things all the sudden there is no impossible. 

I lift weight and that is the reason that I have my great arms and legs and butt.  I love my new body and my new healthy approach to life.   People are always asking me what I did to lose the weight and I tell them about Beachbody and all their support.
There is nothing that you can't achieve if you put your mind to it and really work.

I was selected to appear in the new Slim in 6 Infomercial because of  my success.  It was a blast (besides being shot in my bikini, it was Feb. so needless to say I was "White" it did not look that great).

 Here are some shots from the photo shoot:

I have since started my new Fitness Business of motivating others to achieve their goals and dreams.
If you want more info you can contact me at: debbie_a_linn@yahoo.com  or facebook/debbielinnwalter or at www.teambeachbody.com/debbiewalter

Monday, November 15, 2010

E.L.F. (eyeslipsface.com)

I LOVE Makeup as my Hubby can attest.  But I like to try new things and all that can add up fast.  Also I am a little picky because I have sensitive skin.  I have to be careful about what I put on my face.
My latest find is E.L.F. Makeup....

All their stuff is extremely cheap and they have sales everyday on top of their already low prices.

So far my 5 "must haves" are...

1. Eyelid Primer- $3 
I am not sure why I have lived so long without this product.  When you wear a mineral eye shadow it stays twice as long when this is applied first.  My eye shadow can go all day with out creasing.  This product is seriously life changing.
2. Mineral Face Primer- $6
This product keeps your face looking flawless and keeps your foundation and blush on all day.  Great for these summer months when the weather is hot!  The pump on this breaks easily, so beware.  No other complaints about this product.

3. Mineral Eyeshadow - $3
I used to splurge on eye shadows from Bare Essentials but not anymore.  They don't have as many colors to chose from but at $3 you can't go wrong with any of them.  They look almost identical to the Bare Essential ones.  With the eyelid primer it stay flawless all day, and all colors are beautiful.  I have almost all of them and I love them all.  You must use a good makeup brush to apply.  You can get one for $1 on E.L.F.'s web site.
4. Mineral Foundation - $5
Again I have fair sensitive skin and have learned many years ago to only use a mineral foundation to avoid breakouts.  This foundation is great for two reasons; the price its cheap and looks identical to the foundation Bare Essentials is Famous for.  Also try the Mineral Powder to set it for $5, it says its translucent but I found it has a Pink undertone.

5. Studio Eyeshadow - $3
I have never used Nars products, but I have always wanted to... now I can at a fraction of the cost with the "Studio" line from ELF.  I have bought several of these eye shadows and let me say I am in love.  Sometimes I don't want sparkle on my eyes and these highly pigmented shadows do the trick.  The cases are beautiful and are huge.  You should definitely give these a try.

You can get 50% off any order of $15 or more with the code "Carolina"... I am not sure when this expires so give it a try.  

Also when you sign up for their newsletters they will let you know about all their sales.

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