If you are like the majority of people in this world, you often complain that you have ‘NO TIME!‘ Between your career, spending time with your kids, housework, and extra-curricular activities…this leaves you little time to just sit and ‘vegge out’ with your partner or just relax by yourself!

Then there is your health. You know that you should be exercising. You know that it will make you feel better. You know that you’ve put on some extra pounds and with the holidays fast approaching, you don’t want to put on any more weight. You’re stress out because you feel you cannot meet all of the above demands…so how can you ever find the time to workout?

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When it comes to dieting and exercise, the key is to always take consistent action. Even better - planned, focused, and committed consistent action. Once you begin to live your life with your health as a top priority, nothing can get in your way. Yes, I said NOTHING. That’s right, not even the fast approaching holidays.

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As we all know, our grocery store shelves are packed with products claiming to be ‘fat free’ or ‘reduced calories’, or ‘low fat.’ There has been a lot of controversy over whether these artificial sweetners really have the best interest of your body in mind. Sweetners such as: aspartame, saccharine, sucralose, and acesulfame potassium are used to ACT as a sugar or sweetener in your body. People use them to lower their calories and aid in weight loss.

While these substances do save you calories, the truth is that anything with the label ‘diet’ is nowhere close to being healthy for you and can easily be just as bad for you, if not worse than the sugar or corn syrup you are trying to avoid.

How does your body react on a physiological level to the diet colas and other products?

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If you have a job that requires you to sit all day…watch out, you will be more at risk of back pain from sitting too much.

Stuart McGill is a researcher and expert in spine biomechanics from the University of Waterloo. He states that, “Back pain is usually caused by the things you’ve done and not done. Unless your back pain is related to a specific injury, chances are your back health has been deteriorating slowly and steadily over time.”

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Doing cardio does not have to be a long, drawn out affair. What if I told you that you can get in a very effective cardio session in 15 min. or less? Do you believe me? B-E-L-I-E-V-E.

Now if you are a beginner, I am not going to suggest to you that you run out and start sprinting down the road for 2 minutes. No. I would suggest that you pick up the intensity of your walk. This will increase your heart rate, increase your metabolism, and have you burning fat long after your workout is complete.

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Hey there Fit Chics…here is my version of a ‘killer’ CORE workout!

I suggest that you go through this routine 2X and you can do this 2X/week. This is about a 6 minute workout.

I perform 6 different core exercises in the video that target your obliques (side of abdominal muscles), external and internal obliques, transverse abdominis muscle, and many other smaller muscles that support your spine.

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Okay ladies…it’s your big shopping day and you want to get it all done, right? I know what it’s like. You get out in that big shopping mall and you begin to lose focus. You’re staring at your holiday list, yet have no idea where you are going? You are beginning to feel overwhelmed. Your can feel the tension headache coming on…

I have a few tips to set yourself up for SUCCESS before you get out to the shopping centres:

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Listen, no matter what program you are currently following, you MUST include a strength training component. If you are losing 3-4 lbs each week…be careful before you celebrate because you are likely losing valuable muscle at that rate. Most women get caught up in the latest fad diets which usually consist of following an extremely low caloric deficit for too long. This caloric deprivation will lead to muscle loss, a slow metabolism, and likely leave you gaining most of your weight back, if not more, once you stop the program.

Oh, and yes there will be an end to following these fad diets, because that’s what they are… FADS. What you want is to learn, understand, and apply the key components to a healthy fat loss program. Isn’t it time you begin to lose the extra weight FOR LIFE?

So first be sure to follow a sound exercise program that INCLUDES not just cardio but STRENGTH TRAINING. The more lean muscle mass you have in your body, the higher your metabolism will be and therefore the more calories you will be burning ALL DAY, even at rest.

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Hello Fit Chics…I just thought I’d share some surprising and interesting information with all of you women who are pregnant and/or are planning on having a family in the future.

Did you know that research has proven that women who exercise during their pregnancy are less likely to request an epidural during labor?? I thought this was really surprising! Apparently your pain tolerance is a lot higher.

Personally, I did not need an epidural for my first pregnancy and I did exercise all the way through. My second pregnancy was a C-section, so obviously I was sedated!

Here are the details of the study:

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This may be you: You have been following a great diet and exercise program for many years now, and suddenly your weight keeps creeping UPwards? Huh? Makes no sense right?

Well, the truth is that as we age we lose muscle. So if you are doing nothing to MAINTAIN your muscle then you are going to lose it. Why does losing muscle make you gain weight? This happens because the less muscle you have throughout your body, the slower your metabolism will be.

Did you know that on average men and women who DO NOT lift weight will lose approximately 6 lbs of muscle every decade?

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