The 2nd Day of Fitmas: Get Fitter Faster

On the 2nd Day of Fitmas Rob and Kim gave to me…..5 Ways to Get Fitter Faster and transform your body TODAY!!!

female-sprints#1: HIIT Cardio is the Way to Go!

A recent Australian study showed that those following a 20-minute HIIT sprinting program, lost six times more body fat than the group who followed a 40-minute cardio program performed at a constant intensity of 60 percent of their maximum heart rate.  If that’s not enough motivation to add a little HIIT to your life then I don’t know what is! Follow the following High Intense Interval Training (HIIT) Cardio plans to ensure muscle preservation and optimal calorie burning!

A HIIT session consists of high intensity cardiovascular exercise, alternated with medium/low intensity cardiovascular exercise. You’ll do at a 1:2 ratio, so example is 30 sec high intensity followed by 60 sec medium/low intesity (recovery). The high intensity exercise should be done at near maximum intensity (ex. Full Out Sprinting). The medium exercise should be about 50% intensity (Fast Walking). HIIT usually doesn’t last over 20 minutes when performed correctly, not including warm up and cool down.

Treadmill Notes
Sprint:     Full out, balls to the walls, as fast as you can go. Usually 8mph or higher.
Recovery:    Fast walk. Usually around 4mph.

Note: To increase the intensity, in crease the speed and/or increase the incline to 3-5%.

Elliptical Notes
Sprint:     Full out, balls to the walls, as fast as you can go on a resistance of 12-18.
Recovery:    50% less speed & 50% of the resistance. If sprint is at 18, recovery is a 9.


#2: Limit Processed Foods

unknown-1According to a 2011 Harvard School of Public Health study published in the New England Journal of Medicine, certain types of foods (not just number of calories) are linked to weight gain, including potato chips,  sweetened drinks such as soda and juice, french fries and processed meats such as bacon and pepperoni.

Instead, choose foods that are minimally processed like fruits, veggies, natural grains, nuts, seeds, meats that are well-sourced, grass fed, pasture raised, free of antibiotics and hormones and wild caught fish. For beverages, water is #1, always!


#3: Burn Fat While Sleeping

According to Dr. Colgan of the Colgan Institute, the most important strategy in fatloss is thermogenesis and activating BAT (brown-adipose-tissue). Thermogenesis is of course the creation of heat. Hence you see “thermogenics” being sold as fat-burners. Per Dr.Colgan, it occurs mainly through a mechanism called brown-adipose-tissue (BAT), which permits production of heat directly from bodyfat without going through the energy cycle or being burned in muscular activity. That is, you can lose bodyfat without moving a muscle, even while you sleep.

Sooooo……sleep is WHERE IT’S AT to BURN FAT (<– see what I did there).

A key factor in sleep is the production of melatonin in your body. After about age 20, melatonin declines the human body. By age 40, it has declined by half. You can get some melatonin from almonds, sunflower seeds, coriander, cardamom, and mustard greens. Unless you eat a lot of them, however, it is insufficient to activate BAT. But what people don’t realize is the getting sufficient sleep, 7-8 hours per night in a cool, dark room (which encourages heat production) optimizes melatonin release. Also, do not use your phone in bed as the “backlight” turns off your melatonin rhythm making sleep much more difficult.

Note: Rob and I use a high-quality liquid melatonin nightly as it’s absorbed in the mouth and easily passes through the blood/brain barrier to targets in the brain.


#4: Write It ALL Down

img_0049I feel like this tip has been around since the dinosaurs, yet, very FEW people do it! Writing down everything that passes your lips means EVERYTHING. Food and beverages. It also means recording your portions, ounces of water and number of cocktails. I’ve seen sooooo many clients food journals in the past 10 years, and the ones that create a real CHANGE, are the ones that write it ALL down! The ones that repeat their “diet mantra” of, “nothing works”, are the ones that refuse to write it down.

The reason this works is two fold.

First, if you have to write it down, you have to acknowledge that you ate or drank it. That alone is the first step. Because for some reason, everyone on this planet, when probed about what they eat start with “I don’t eat bad, I eat a lot of salad.”…. #denial.

Second, if you truly are following a plan and you are writing it down, it’s easier for your coach to make tweaks that will move you closer to your goal. Often it’s just a switch of carbs r fats in certain meals or determining portions are too big/too small etc…

BONUS tip: Get a coach or accountability partner to review your journal weekly! Showing it to yourself is one level of accountability, but having to share your journal with someone else is a whole new level!


#5: Detox Your Cells

vicersalThere are a gazillion detox programs out there, and some are actually amazing. It’s no secret that Rob and I love a cellular detox. We love it because it helps reduce the visceral fat around our organs, boost our energy naturally and helps reset our metabolism. And yes, an awesome side-effect of cellular detoxing is fat loss. People ask how it works for fat loss, and the bottom line is that toxins are stored in our fat cells. Remove the toxins, shrink the fat cells. But for those that like a little more in depth answer on WHY it’s needed or how it works….here ya go!

Where do toxins come from? Simple. Everywhere. they’re in the air you breathe, often the food your eat and the personal care or cleaning products you use. Yes, you can definitely eat organic everything and buy non-toxic cleaners, care products and make-up. But if you live in this world, you can’t escape everything.

Doesn’t my body eliminate and detox itself already? Yes. Your body has a system dedicated to detoxing your cells already. The problem is, your body does this when it’s not digesting food. And given the amount of food we consume, that doesn’t happen for very long. In addition, our bodies where not designed to eliminate pesticides, drugs and these higher toxic substances in cleaning products and pollutants. So combining the increase in food and increase in toxic substances = inability to cdetox completely. So, if you body can’t rid itself of all the toxins, what does it do with them????

Where are they stored? If you are not hyper aware of toxins. Eventually, the consistency and amount of incoming toxins may overtake the speed at which you can eliminate them.  If you reach this point, your body will have no choice but to store some of these toxins. Our bodies are smart and want to protect us from the toxins even when they remain inside the body, so they store the toxins first in your fat tissues. Fatty tissues are less vital (compared to the organs, muscles etc..) so they are the first to store the toxins. Now, if you keep allowing the toxins in, and don’t allow your body to fully cleanse itself, then your body will begin storing these toxins in your muscles, nerve tissues and connective tissues (which can create constant headaches, joint pain and other issues).

How can you increase your body’s detox process? The best way to help your body detox is to fast and get 8 hours of sleep nightly (there’s that silly sleep popping up again!). Allowing your digestive system to rest and your body to perform a full detox is vital to the health of your cells!

Note: This is why Rob and I do a nutritionally supported fasting cleanse for 36-48 hours 2-4 times per month. If you want more info on our cleansing program shoot us an email at!

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Our 2017 Crush Your Resolution Fitness Challenge is getting ready to kick off! If you want more tip, our specific strategies and our coaching, jump on this list so we can let you know when it launches!

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