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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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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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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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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Are you a GRATEFUL person or do you tend to focus on the things that you don’t have? Do your thoughts often reflect a stream of negative, incessant thought all day that keeps repeating itself over and over again?

You may want to listen to what I have to say here because your thoughts may be having a direct effect on just how much exercise you engage in each week!

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This is the time of year when people want to get serious about their weight/fat loss. Let me give you some facts to remember so that you are prepared ahead of time for your fitness journey…

Soon, the gourmet feasts will be here…and so is that snazzy dress that you plan to fit into! Here is the TRUTH to your concerns:

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I thought this was an interesting study to report from Boston College: “60% of the successful dieters had strong beliefs that they could handle uncomfortable situations. Their thoughts reflect a very positive and firm belief that they are in control of their eating.”
Whereas, two-thirds of the unsuccessful dieters reported worries about what other people were thinking of them.

You, too, can be a very successful eater. Work on these stategies:

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