Back to the Grind

OK guys it has been a few years, yes you heard me correctly since I have posted.
Lets just say that a lot has happened in that time.  I had 2 babies and countless things in my life are different now.
I have the most amazing son and daughter now.  I am so grateful for my family, but I have fallen back into old habits.
I have not been that great at my eating and workouts that I used to do regularly have been relapsed with all sorts of mommy things.
I am not saying that mothers don't work out but I have found that its 100x more difficult with all these little babes around demanding my attention.
So I have like so many times before started to try and get my post baby body back.
I have tried my workouts and did pretty good for a few weeks and then I fall off the wagon.  I have done this more times than I can count in the 3+ years it has been since I have posted.
This time I am putting it out to the universe that I am going to make a change.
I am going to start posting about the things that I am doing to try to give myself some accountability to the universe that this time it will be different.
These are the things that I am going to do...

1.  Count my calories:  This is circuital since bodies are made in the kitchen.  I will need to have an accurate account of what I put in my body so I know how many calories to burn to lose weight.

2.  Work out at least 5x a week with weights and cardio:  This is important because you have to move to change your body.  I have found that I need at least 3 days of weight lifting to be he best me I can be.  I love do do both and the combo is great for me.  I am going to do at home workouts mixed with so random walking with the kiddos.  Mainly I will do programs called Turbo Kick, Chalean Extreme and Piyo for my flexibility.  

3.  Remember that Rome was not built in a day:  This is important!  It will take some time to get close to where I want to be and I and everyone need to have realistic expectations.  Most people that loose weight and do it the healthy long lasting way get there slowly.  It takes time to see results so I am going to try to pay attention to the way that my body feels first.  If I am feeling stronger but still have a muffin top thats ok, baby steps.

I will check back in soon with a new post I hope this time I can get into the groove and it works.
See you soon!

Get Hydrated!

I know you’ve heard this many times – “Drink more water!”. Yet, 99% of the people don’t heed this advice. Maybe if water was more expensive, people would pay more attention to consume enough of it on a daily basis. We are living in a dehydrated world of carbonated beverages, caffeine and alcohol.
I bet you don’t know how important is water for your health, figure and well-being. But drinking water is not just a trend, it’s essential! Everything your body does it does better with a healthy supply of water, every system in your body depends on water.

 We recently got a fountain soda machine at work most people would be very excited about this new addition to the office.  I was not exactally thrilled but my coworkers were exstatic.  they jumped right on board filling their oversized cups with all the liquid they could handle.  Several of them would haul off to the gym and then come back and reload.  Many of them were told by their doctors that they should not be drinking that much soda.  It all seemed crazy to me because I have never been a soda fan so i just did not get it.

I have to say that I am a wateraholic.  I never leave home without my trusty waterbottle.  I am not a water snob I will drink it from anywhere, tap or filtered I don't care.  The only water that is not really drinkable in my opinion is found in Disneyland. 

My husband and I are hard core Disney goers.  We have special camel backs that we take to the park, becasue you need to stay hydrated so that way fresh water is never to far away.  I have learned so much about the benefits of drinking water and some of that information I have included here.  Thanks to my friend Evelyn for this blog post idea, we could all do better on staying hydrated. 

So here are 10 reasons why drinking water is good for you and why you should make drinking water part of your daily routine:

1. Get healthy skin.

Nothing will improve the appearance of your skin better than consuming enough water. It’s a pity women spend so much money on skin products, while neglecting the cheapest and most effective one – water. Water is the single most important element for cellular integrity. Drinking water moisturizes your skin from the inside out. Water is also essential to maintaining elasticity and suppleness and helps prevent dryness. The real fountain of youth can be found in a glass of water.

2. Flush toxins.

Water helps remove toxins from the body, in particular from the digestive tract. Our kidney system is unique in its filtering capabilities and totally dependent upon water in order for it to work. Daily fluid intake is essential to its efficient operation, particularly because there is some decrease in function with age. Water helps get rid of excess nitrogen, urea, and ketones, so it is particularly important when following a high protein diet. You need even more water to help your kidneys do their work if you’re eating big to gain weight.

3. Reduce your risk of heart attack.

Researchers at Loma Linda University in California studied more than 20,000 healthy men and women and found that people who drink more than five glasses of water a day were less likely to die from a heart attack or heart disease than those who drank fewer than two glasses a day.

4. Cushion and lube your joints and muscles.

Water makes up a large part of the fluid that lubricates and cushions your joints and muscles. And although not the only element associated with muscle cramps, athletes have long recognized that even mild dehydration can produce cramps. So drinking water before, during and after exercise can also help reduce muscle cramping and premature fatigue.
According to the American College of Sports Medicine, adequate fluid replacement helps to maintain hydration therefore optimizing and enhancing performance of those participating in regular exercise. They suggest flavored waters to promote hydration and to increase palatability. Products such as Gatorade’s Propel Fitness Water are, therefore, terrific substitutes for plain water to increase fluid intake and meet the optimum consumption of water per day, thus enhancing performance and lessening the possibility of dehydration.

5. Get energized and be alert.

On average, most adults lose about 10 cups of fluid a day through sweating, exhaling, urinating, and bowel movements. Even minor dehydration can cause impaired concentration, headaches, irritability and fatigue.
Water is also essential for proper circulation in the body. The levels of oxygen in the bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it will burn for energy without the presence of oxygen the body cannot utilize stored fat for energy efficiently. Not only will the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more energy.
Drinking more water everyday will help your think more clearly. Research has repeatedly shown that staying hydrated is necessary for the human brain, which is 85 percent water, to function at optimal levels. That is why many school systems throughout the country now encourage students to keep a bottle of water at their desks and to drink it throughout the day.

6. Stay regular.

Water helps prevent constipation by adding fluid to the colon and bulk to stools. Something as simple as fluid plays a major role in preventing constipation. Not only does the liquid encourage bowel movement, but it also softens the stools.
Water is essential for proper digestion, nutrient absorption and chemical reactions. The carbohydrates and proteins that our bodies use as food are metabolized and transported by water in the bloodstream. But no less important is the ability of water to transport waste material out of our bodies.

7. Reduce your risk of disease and infection.

Consistent failure to drink enough water can lead to Chronic Cellular Dehydration. This condition where the body’s cell are never quite hydrated enough leave them in a weakened state, vulnerable to attack from disease. It weakens the body’s overall immune system and leads to chemical, nutritional and pH imbalances that can cause a host of diseases.
When you don’t have enough water in your body, your cells start to draw water from the bloodstream. Your heart has to work harder because your blood gets sludgy, and your body starts to redirect blood away from less vital areas. Dehydration can set in even before you start to feel thirsty. This is a great strain on the body because it impairs the kidneys in their vital function of purifying the blood and helping the body get rid of toxins.
Also Michaud and coworkers found that the incidence of cancer in the urinary bladder was reduced significantly by a high fluid intake in a ten-year study involving nearly 48,000 men. The top 20% of subjects who participated in the study drank 2500 ml per day or more, while the bottom 20% drank 1200 ml or less. The authors concluded that within this range, the risk of bladder cancer decreased by 7% for every 240 ml of fluid added.

8. Regulate your body temperature.

Water regulates the body’s cooling system. Sports drinks are useful when consumed after or during vigorous and prolonged exercise in high heat. But most experts agree that water works better than carbohydrates or sugared beverages for moderate exercise. For instance, if you drink 12 ounces of plain water, your body will absorb 8 ounces of it within 15 minutes. If you drink 12 ounces of a 10% sugar solution, less than 1 ounce will be absorbed in the same period. The typical soft drink is a 10 to 12% sugar solution.
Water is the nutrient your body needs the most. Between 55 and 75 percent of adult body weight is water, and it is critical in regulating all body organs and temperature.

9. Burn more fat and build more muscle.

It has been shown that dehydration decreases protein synthesis. Protein synthesis is what builds muscle. It is an energy costly process. When you suppress protein synthesis, fewer calories end up building proteins and more calories end up in your fat stores. It’s elementary: calories have two possible fates – they either get burned, or they get stored. When more of the calories you eat get burned, less will get stored.
Increased water consumption can help you control weight by preventing you from confusing hunger with thirst. Water will also keep your body systems, including metabolism and digestion, working properly and give you the energy (and hydration) necessary for exercise.

10. Get well.

The traditional prescription to ‛drink plenty of fluids‛ when you’re sick still holds strong. Water can help control a fever, replace lost fluids, and thin out mucus. Water plays a vital role in nearly every bodily function. Lack of water is the #1 trigger of daytime fatigue. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.
Water is the substance of life. Life can not exist without water. We must constantly be adding fresh water to our body in order to keep it properly hydrated. Water can be a miracle cure for many common ailments such as headaches, fatigue, joint pain, and much more.

Be sure to drink even more fluid whenever you increase your physical activity, when eating a high fiber diet, during hot weather, at high altitudes, in low humidity locations, and when you’re sick, especially if you have a fever, vomiting, or diarrhea. The best way to figure out if you’re drinking enough water is to look at your urine. It should be a very light shade of yellow. Drink up if it’s darker. Let your thirst guide you, also. You might not need eight glasses to feel hydrated on a mild day. You could crave nine or 10 if it’s hot or you’re exercising. Bottom line? Your body is 90 percent water and needs it for digestion, healthy skin, blood circulation, temperature control and lots of other reasons.

It is important to know that the body can only absorb 4 ounces of water every 10 minutes, so like many things in life, it is important to be proactive with drinking water. Aim to drink one glass of pure water every hour you are awake. And make the process enjoyable. Many people complain that they don’t like the taste of water, or that it is boring to drink! Try these tips for making drinking water an enjoyable process:

- Add fresh mint leaves, slices of strawberry, apple, lemon, or lime to a pitcher of water. Serve chilled. Keep a pitcher of “fruit water” in the refrigerator so you always have great-tasting water available.
- Try Glaceu Fruit Water, which is distilled water with added fruit essence, without added sugar or artificial sweeteners. It is available at most health food stores. It comes in a variety of fabulous flavors including, watermelon, honeydew melon, raspberry/lime, and strawberry/banana.
- Drink herbal teas. Herbal teas have a variety of healing properties and come in a multitude of flavors. Try green tea, yerba matte, chai, chamomile, mint, raspberry leaf, and cinnamon/apple. In the summer time you can serve them over ice. In winter, drink them hot.
- Add a squeeze of lemon or lime to water. Warm water with the juice of 1 lemon taken in the morning on an empty stomach is a great liver detoxifier, and has been shown to aid in weight loss.

Partner up for Success

I was talking to a good friend the other day about our fitness goals and she asked me to talk on my blog about the importance of having an accountability partner.  I have since thought about this subject a lot in order to make sure that I cover the subject properly.

I recall the years that I spent in high school and the different friends that I hung out with.  Each friend was a little different but they all were kind and supportive.  But the main difference that I remember is that they all liked different kinds of music.  I found myself jumping around from listening to country to alternative and pop.  Each of my friends influenced me in a different way.  That's why it's important the friends and people that you chose to associate with.  You want people around you that will make you a better person and put you in a good mood.  Its the same with and accountability partner too.

It is important to have a friend or family member (someone that you can trust) as a sounding board as you go through any transformation in your life.  Just knowing that someone is going to ask you about the progress you have made makes you more likely to really change for fear of letting them down.

Some people like to have a gym buddy, someone that they work out with.  There are positives and negatives to this.  The positive is that you might not have gone to the gym if you did not have your buddy.  But the negative is that if your buddy decides to not go the gym for what ever reason you probably would not go alone.  There are many things that can happen and you want to have the strength to stand on your own if you have to because you are changing your whole life and the only person you can guarantee will be there is you.

You must find a partner that you can connect with every week either on the phone in person or on the internet.  The person that you chose should be encouraging and motivating to you.  Try to chose people that want you to succeed and are positive about the changed that you want to make in your life.  If you do this the chances of you finding success are more in your favor.

Make sure to write down your goals... 75% of what we write down happens, doing this sets the brain in motion.  So get out a piece of paper and and write down your goals and post them where you can see them everyday.

Write down a weekly action check list.  This would be all the things that you are going to do to accomplish that goal.  This way you can see how the goal you have set will be met and talk your accountability partner about what you are going to do.

Also you need to declare to the world what you are going to do or change in your life.  Tell your family and friends and if you don't feel comfortable with that tell some strangers online.  You are far more likely to reach your goals if the people around you that you love know your goal too.  For example if your goal is to lose weight and your family knows this they might try to bring more healthy options to the next family get together.

Lastly you need to celebrate how great you are.  If you slip up tell yourself that you will be better tomorrow and then celebrate all the times that you showed great strength and willpower.  You can do anything because you are awesome and deserve all the good that is in the world.  You are much stronger than you think and can do anything that you set your mind to do.

Once you have accomplished your goals pay it forward.  This way it keeps you in check to the people that you are helping and knowing that they look up to you will keep you from going back to your old ways.  We can all help and lift one another and in the end we will all be better for it.


-Debbie Walter

10 Ways to Break Bad Health Habits

Choosing a healthy lifestyle is not, unfortunately, one of those "set it and forget it" decisions. Don't we all wish it were? Instead, it's a result of many smaller choices we make every day—with every meal. Every snack. And every workout.

You always start the day with the best intentions. You eat a thoughtful breakfast. You pack a sensible lunch, and even remember to bring it with you to work. But then comes mid-afternoon, a dip in energy, and lowered self-control. If you're already in that weakened state and you hear that there are cupcakes in the office for someone's birthday, well, in the words of Donnie Brasco, "Fuhgeddaboudit."

Healthy habits only become habits when you do them more than once.
Instead of setting yourself up to fail, you can set yourself up to make good choices by planning ahead. That will give you a fighting chance to succeed. So where do you begin?
Identifying your weaknesses is the first step. Figure out where you're likely to slip up, and you can take action to prevent it. Here are 10 common problems that derail many of us, and suggestions for how to fight back.

1. Avoid eating late at night. Your metabolism slows down when you sleep, so late-night calories are harder to burn off. Fight back: Eat small meals or snacks every 2 to 3 hours throughout the day. Time your meals so that you stop 2 to 3 hours before you go to bed.
   
   
2. Don't grab fast food on impulse. You're already on your way to avoiding this one if you're eating regular small meals and snacks. You'll keep your brain fed, so it doesn't shut down. Fight back: Pack healthy snacks and bring them with you. These can be simple—a small handful of raw almonds is a better choice than a greasy burger.
   
   
3. If you shouldn't eat it, don't put it in your shopping cart. Seriously. If you put it in your shopping cart, it comes home with you. And you know it's there. Fight back: It's much harder to eat junk food in a moment of stress or weakness if it's not in your house.
   
   
4. If you're tempted by junk food, look in the mirror. Think it through—those calories will go somewhere. And probably somewhere you've spent hours in the gym trying to slim and shape. So a bad choice now will just mean more effort later. Fight back: Reach for a piece of fruit instead.
   
   
5. Don't eat for comfort. If something gets you stressed or upset, take a breath, not a bite. Knowing that you're taking good care of yourself, even when you're down, will help you to feel better more quickly. Fight back: Try calling a friend, taking a 10-minute walk around the block, or playing with your pet. Or working out.
   
   
6. Find healthy versions of your favorite guilty pleasures. Stock your kitchen with those instead. Fight back: Craving ice cream? A creamy low-fat yogurt could hit the spot. Want the crunch of chips? Try snacking on fresh red peppers, sliced jicama, or baked kale chips (they're easy to make, and astonishingly tasty).
   
   
7. Pay attention to portion size. You don't need to eat heaping helpings. Fight back: If you absolutely must have ice cream, grab a teacup instead of a bowl. You'll get the taste you crave, but in a much smaller serving.
   
   
8. Make exercise a priority. It's easy to let it feel optional and get lost in the shuffle. Fight back: Plan your workout schedule for the week and stick to it. If that feels too daunting, start by committing to 1 day. Then try planning for 2 days, and build from there. When you start seeing results, you won't want to stop.
   
   
9. Just work out—don't ask yourself if you want to. Most people (myself included) would answer "No." Fight back: Just commit, get in your workout clothes, and Push Play. You'll be sweating, happy, and proud of yourself before you know it.
   
   
10. Must have chocolate? Reach for chocolate Shakeology^®. It's made with real cocoa, so it hits that chocolate nerve—as well as providing essential vitamins and minerals to nourish your body, and cleansing prebiotics to gently eliminate built-up toxins from eating processed foods.

Overall, keep your larger goal in mind: to live a healthy, fulfilling life. Let that aim inform your individual choices. They'll transform from problems into stepping stones on your path to success.

By Amy Ludwig

Get fit this year not fat....Challenge

Lets start our new years resolutions early and go into the new year right

Let the games begin....

Who does not like some healthy competition right!

To enter the challenge click here http://www.facebook.com/event.php?eid=122522454476773&num_event_invites=0#!/event.php?eid=122522454476773

At the beginning of the challenge I will take the before weight and store them privately.  At the end of the 30 days I will calculate the winner based on the new totals.

The best thing you can do for yourself is to start with a cleanse.... watch the video below. 

http://beachbodycoach.com/esuite/home/debbiewalter?bctid=16664447001

If you buy shakeology on home direct you will also get 2 free workouts a shaker cup and free shipping.  You can return it if you don't like it and get your money back.  So you have nothing to lose but the fat.  If you want to save 25% on your shakeology and help others I can help you with that too.  Just message me for details :)

The winner gets a 2 night stay at a hotel at one of the following locations......

Las Vegas, Nv, Laughlin, NV, Reno NV, Lake Tahoe NV, Daytona Beach FL, Atlantic City NJ, Anaheim CA (Disneyland Area), Cancun MX, Puerto Vallarta MX, Mazatlan MX, Palm Springs CA, San Antonio TX, Pocono Mountains PA, Gatlinburg TN, Branson MO, White Mountain NH, New Orleans LA, Honolulu HI, Myrtle Beach SC, Orlando FL......

(This is a travel voucher that will be redeemed for 15 dollars, plus any room tax per night ranging from 7-10 dollars)
If you want to win this enter the contest and may the best loser win :) 

When to Exercise...

A friend of mine recently told me that I need to tell you guys how much exercise I really do to stay in shape.
I only do the recomended work out for the day for the program that I am doing.  If I am doing Turbo Jam all I do in one day is one workout.  I am not going to the gym and running on the treadmill for hours like they do in the biggest losser.

I have lost all my weight pound by pound over time, I lost it slowly which my doctor said was the best way.
I like to workout to certain programs, and I have tried all sorts of stuff and the Beachbody programs are by far the best and I feel that I am getting lost of bang for my buck.

When I began to exercise I strugled to know when the best time of day to do it was.  The simple anwser is the best time is the time of day that you have avalible, and the time you can give it your all.

If you are not a morning person don't worry about it, you can do it at night too.

I have learned some tricks and number one is to do your workout on an empty stomach.  When you workout on an empty stomach your body looks for stored fat to give you energy.  So instead of burning the food you just ate you can burn body fat.

I found that I get sick to my stomach when I workout when I have something in my stomach.  but some people need a little something in the morning before they get going.  Try it out and do what works for you becasue we are all a little different.

Make sure that you set aside time to get your workout done and make it non negotiable.  Think of it as an apointment for you and you deserve to be healthy.  It takes 21 days to form a habit so keep that in mind when you begin and just push play.

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.