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I never considered myself even remotely athletic until two months ago after my husband Micah challenged me to try CrossFit, a workout used by among others, athletes and military personnel that combines Olympic weight lifting, cardio, and metabolic conditioning. He was convinced I had the capability to enjoy the exercises- even though I had never lifted anything heavier than a stack of books.

Over the past eight years I had been guarding my body ever since my right lung spontaneously collapsed. I spent three days in ICU while a chest tube slowly re-inflated my lung and a team of doctors and interns tried to figure out the cause. They weren't able to provide a diagnosis, so I've always been concerned it could happen again. But I grew tired of waiting and worrying.

In a CrossFit gym, I picked up a set of weights for the first time in my life. I learned to do cleans, push presses, thrusters, and deadlifts. I threw medicine balls at the wall and attempted pull-ups. My body got stronger.

Like me, Jennie Yundt hadn't been comfortable in a gym. "I was never an athlete, and my husband had been doing CrossFit in our garage for a while. I'd stand in the doorway in my pj's and slippers, sipping coffee and watching him, but I never even considered doing all that boy stuff," she says.  "He finally convinced me to attend a CrossFit Level 1 certification last year in January."

That was an awakening for her. "At the certification, I was the only woman who couldn't do pull-ups. I could barely hang from the bar for more than four seconds, let alone propel myself over it. I couldn't run more than 400 meters without feeling winded. I was really out of shape. CrossFit just seemed too hard."

But Yundt stuck with it. She earned her certification and opened CrossFit Fire in McHenry, Illinois, along with her husband. "We currently have 55 members, and over half of them are women," she comments.

Laura Gates previously had a love/hate relationship with exercise. "I kept looking for an alternative to walking on the treadmill. Then I discovered TJ's Gym in San Rafael, California, and knew CrossFit was going to be a challenge and push me in ways I had not been able to do myself."

Along with the physical benefits, she also enjoys the social outlet. "I love the community aspect of CrossFit," she adds. "We have a discussion board and blog where we post our workouts and encourage each other. For me, CrossFit is about getting into the shape of my life."

Jahnee Prince has been doing CrossFit for the past two months. Her previous exercise history included working out on the elliptical, treadmill and stair climber without seeing much in the way of results. She began CrossFit by taking an introductory course with Mike Maddalena, trainer and owner of Fitness Battalion CrossFit in Atlanta, Georgia. He explains the goals of the program. "The Foundations class allows a beginner to get used to a CrossFit-type workout, even if on a smaller scale, and allows a trainer to focus more on an individual and address weaknesses," he says.  "It allows for greater retention/commitment of a new member -we feel people would more easily 'slip through the cracks' due to lack of attention if we did not have a Foundations program."

These days Prince enjoys the challenges of the workouts within her limits.  "The reality is that anyone can do CrossFit because they can scale the workouts to your fitness level. You can't do pushups?  You can do modified pushups.  You can't do pull-ups?  They have bands that help you.  If you can't lift the prescribed weight the trainer will find the right weight for you."

She is also seeing visible results. "I think my body composition has changed -more muscle, less fat. You know how you keep those clothes in the closet that are a size too small?  Well, they fit now and I haven't changed my eating at all.  I'm just working out."

Exercise has now become a priority for me. And even though I'm more used to my body's newfound strength, I'm still pleasantly surprised by it.  

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It was a balmy August night and I had something on my mind.  Not anything worth serious chatter, just an idea I had floating about. I have been debating whether or not it is skanky to have a pole in the bedroom. Pole you ask? Yes, assume correct, a bone fide stripper pole installed in my bedroom. 

After my last break up which thoroughly burned me, I needed something to make me feel like a woman again. It wasn't so much as I wanted to feel desirable and sexy; more free and feminine. I signed up, committed to one night a week and was on the road to becoming a rather scandalous lady. Despite some rather titillating classes, I quit taking the pole lessons by level 3. I felt that I didn't quite need to spend the money or energy on attempting to hang upside-down anymore.  I had gotten enough gusto back from just a couple spins and hip shakes to the beat of rather grimy hip hop, that I was ready to make my Tuesday evenings open again.

I have always been fascinated with the concept of femininity and what it defines. It is my belief that as a female it is my right to own that fact. I love being a woman. I love the curve of it, the ability to work a room in a cami and sleep shorts. That we can be coy, sweet and mysterious or bold and brash. Life is a costume ball for us, and that includes having a dashing gent there to dance with. That being said I take great pride in maintaining my femininity and will do whatever I can to. Enter the Carmen Electra Signature Stripper Pole. For two payments of 59.99, I too can saunter and glide around while improving my obliques. I will be able to get arms Jennifer Aniston would be envious of. Of course, the best part would be the smirk-inducing thought that I actually had something taboo, a secret hidden for some lucky fella. Because lets get real- as much as this would be a selfish purchase, it is perfect for sharing.

But what would the guys think? Assuming my luck improves and there is someone besides me in my bedroom, what would go through their head? I also pondered if it would even matter. Because remember boys and girls this is not about turning into Dallas Mercedes, or the new feature dancer at the Brass Rail, this is about a new wave version of mediation. A daily ritual to cleanse, renew and start the day with positive energy. Why not be able to slither around a metal fixture for a few minutes a day to a song that makes your heart feel big- if it makes you feel confident, so be it. This world could use more confident women, don't you think?

Of course can you image the folk down at the post office? Because of the size of the pole, (a Carmen Electra brand- of course) they would have to send me a card saying a larger package is ready for pick up. I would walk in confident and tall, obviously gloss my lips before being seen in public, and gracefully accept my new portal to femininity.

I asked a few guy friends their thoughts on the subject and the reviews were mixed. Some thought it was sexy and erotic, even likening it to a fresh take on modern sexuality. Others admitted it would be awesome, but held zero girlfriend potential. Never mind the classic Madonna/Whore  complex; a few men thought that deep down, owners of a personal stripper pole would be better suited as the new mayor of Slut Town.

In the end I decided to hold off on this purchase. As much as I think it would be a hoot, I am not so sure I could take the wrath of it. While I consider myself a Feminine person as opposed to a Feminist; I am not prepared to have to explain myself to a dude whom I may want to see again. Perhaps in the near future I would be willing to slap down my Visa, but until then I will stick to Yoga. 

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When it comes to making a commitment to being active and helping others do the same, it is definitely best to use a no nonsense straightforward approach. So here is my advice:

• Know your strengths and weaknesses.

• Do activities you know you can handle, don't try to run straight up an expert level trail full out. Do a good warm-up for the first 5 minutes then brisk walking or easy jogging. Once you can recover more quickly between running attempts go a little further the next time or run a little longer.

• Workout with Integrity.

A good philosophy is to always do things the right way, even when no one is going to notice, but you. You have to hold yourself accountable.

• A Good diet really does matter.

Fresh, healthy, home made food really is so much better for you. Remember, you are what you eat.

• Keep a consistent time and place, but be flexible if need be.

Set up a schedule and commit. It is supposed to be fun and productive. You will feel better about everything.

• Approach being healthy as you would a term paper - start with an outline. Even a professional athlete has a hard time making things up as they go. Take the time to set goals and organize a plan of attack before you start just being active.

• Never underestimate the power of momentum and how great you will start feeling about yourself! Physical & Mental go hand in hand. It's phenomenal stress relief.

• The status quo should go by the wayside. We need variety in life. People need to individualize their activities and at the same time not be afraid to push the envelope by doing something they never thought they could. Ride a Unicycle, learn to play frisbee golf, try ice skating, play paintball or laser tag with your kids or take some sports lessons of any kind. We need to try some crazier things that challenge our sensibilities!

• Follow your instincts. The best experiences happen when you do something new because it looks like fun and you think it will be a blast!

What have you done lately that is a little crazy or out of the norm? Have you done something active regularly for the last 21 days or more to make it a habit? How do you feel because of it?

Tired of walking around with those extra pounds on your body?


For many women, a slow metabolism is part of the problem when they try to lose weight.

You may have tried many diets, personal trainers, and all kinds of exercise videos. However, with these simple tricks to rocket launch your metabolism you'll finally lose those pounds, feel better and look great.

Frequent, Small Meals

Some people eat 1-2 big meals each day. This can elevate your leptin levels and put your body in starvation mode.

Not good.

Eating every couple hours is a great way to rev your metabolism. Just be sure to eat healthy foods and don't overeat. Eat enough so your stomach feels comfortably full.
 

Amy: I don't feel like I'm losing weight after my workout.

TC: What do you hydrate with after your workout?

Amy: Usually a sports drink.

TC: Well, that is the problem. A 16 oz sports drink has roughly 100 calories. It takes an average person at least 30 minutes on the treadmill to burn that off.

Amy: Wow. What do you recommend instead?

TC: ONO Antioxidant Junkie has no calories and studies show that a cup of tea can burn 17% more fat during a 30 minute workout. You should drink Antioxidant Junkie during your workout. After your workout, I recommend ONO Fountain of Youth. This is a caffeine free green rooibos drink that is packed with antioxidants, and minerals (calcium, magnesium, zinc). Rooibos is also a good hydration source, replacing needed electrolytes (sodium and potassium).

Amy: That's awesome! That's like extra calories burning without the extra work. I'm going to http://www.iLoveONO.com and ordering Antioxidant Junkie and Fountain of Youth now! Thank you!

You are being lied to.

Everyday you purchase food items that you think are good for you. You probably base your decisions on the food labels themselves. The problem is that there it is very difficult to monitor and enforce misrepresentations about food claims that restaurants and food manufacturers make.

Here are the top 7 lies they don't want you to know about:

1. "carb smart," "net carbs," "carb free lifestyle," and "minimal impact on blood sugar."

Many people purchase items with these labels thinking that "carbs are bad". Lables will often say that they're carbohydrates will have "a minimal impact on blood sugar". But remember, they still provide calories that can contribute to weight gain

2. "Low fat": Most foods may be described as "low fat" if there are no more than 3 grams of fat in a standard serving. Standard servings have been established by the FDA to reflect the amount of food that is typically consumed. Since restaurants often serve foods much larger than the standard serving, a "low fat" food may actually contain large amounts of fat.

For example, ice cream may be called "low fat" as long as there are no more than 3 grams of fat in a standard half cup serving.

However, you are usually offered portions several times larger than the standard serving size. So a 2-cup serving of "low fat" ice cream may contain up to 12 grams of fat!

Also, keep in mind that even a small-sized serving of "low fat" main dishes like hamburgers, pizza, or sandwiches, can have more than 3 grams of fat per serving.

And remember, "low in fat" does not always mean "low in calories."

3. "Light": "Light" is commonly used to mean many different things. It may describe a food's taste, color, or texture, or it may indicate that the food's calorie, fat, or sodium content has been significantly reduced.

Labels must clearly indicate what "light" is intended to convey. If the meaning is not clearly explained, you should seek clarification. If "light" is used to indicate a reduction in calories, fat, or sodium, information about those nutrients must be provided upon request.

4. "Cholesterol free": "Cholesterol free" claims are very popular on, but can also be very misleading. Keep in mind that:

"Cholesterol free" does not mean "fat free."

Foods like meat, poultry, and seafood contain cholesterol -- even if they are fried in "cholesterol free" oil.

Also, saturated fat and trans fat can raise the level of cholesterol in your blood:

"Cholesterol free" foods may contain saturated fat. The FDA only allows foods that are low in saturated fat to be described as "cholesterol free," but watch out -- most do not comply with this requirement.

The FDA allows foods with significant amounts of trans fats to be called "cholesterol free." To avoid trans fats, limit foods prepared with vegetable shortening or partially hydrogenated oils.

5. "Sugar free": Some foods, especially desserts, may be described as "sugar free." But keep in mind that "sugar free" does not mean "calorie free" or "fat free." If a food described as "sugar free" is not low-calorie or reduced-calorie, the menu must say so.

6. "Healthy": Food described as "healthy" must be low in fat and saturated fat and may not be high in cholesterol or sodium. However, there are no limits on the amount of sugar or calories that a "healthy" food may contain.

7. "Heart" claims: Claims like "heart-healthy," "heart smart," and "heart" symbols imply that a food may be useful in reducing the risk of heart disease. When such claims are made, the food must be low in fat, saturated fat, and cholesterol, and must not be high in sodium. But keep in mind that most vendors will not always comply with these restrictions.

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Have you ever seen someone doing hundreds of crunches in an attempt to get a smaller waist line, or to burn fat solely around their midsection?

Have you ever done this yourself?  Well, I'm here to tell you that spot reduction (attempting to burn fat in just that one little --or big-- spot on your body that you are unhappy with) does not work.

If spot reduction did work, chewing gum would give you a skinny face, right?  What you really need to do is to focus on what does work. If you want your body to burn fat around your midsection, then the latest ab crunch device isn't going to do it.  

What you need is to tap into the fat reserves of your entire body. To do this you need to do three things consistently right.  Here they are:  

1. Have a concern for muscle.

What I mean by this is that you will need to perform some strength training exercises.  Within the framework of your personal transformation program, you must work to maintain the muscle that you already have.  This is important to you because muscle is a metabolically active tissue.

A metabolically active tissue requires significant calorie expenditure to maintain itself.  The bottom-line is that when you have more muscle, you burn more calories, and you can potentially burn more fat.

2. Eat the "right foods", in the "right combinations".

Ideally, you want to eat a small meal every 3 ½ hours that contains a lean protein, fibrous carbohydrate, and starchy carbohydrate.  Doing this will keep your blood sugar levels stable, which will give you more energy, and burn more calories, paradoxically. It will also keep you satiated and you will never feel like you are "dieting" or depriving yourself.

3. Perform interval strength training for 12-20 minutes per day, ideally in the morning, at a "high intensity" level.

An interval training program is any program that alternates high and low intensities of exercise.  "High intensity" is relative to the individual. A professional athlete might have to sprint uphill for 30 seconds, whereas a grandmother may be performing a "high intensity" interval by doing five body weight squats.

The interval training method has been conclusively proven to be the most efficient way to elevate your metabolism and keep it high all day.  

Remember, you must take action if you expect to see and feel physical changes in your body. Reading this article will have been a waste of your time, UNLESS you DO SOMETHING about what you just learned.  

So what are YOU going to do?

Blaming anyone other than yourself is giving your power away.  You must examine your beliefs about what is possible in your life. Develop a strategy to acquire your goal or find someone who already has a proven strategy to attain a similar goal.  

You must accept 100% responsibility for who you are right now. You are not limited to your current state -- you can change anything and everything as long as you first accept who you are at this moment.

All change happens in an instant. It happens the instant you decide that you are fed up and NOT going to "settle" for anything. Never settle for anything less than you can be. Make up your mind right now and set a physical fitness goal for yourself.

Make your goal challenging, yet attainable. Set a deadline for its achievement. Think of the real reason why you want it and take action now! 

Get up and move!

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These 7 exercises can be included in your fitness training program to get a flatter stomach.

Total body exercises and workouts are a great to get a tight tone stomach.

THE TRUTH IS, EVERYONE HAS ABS

The problem is that many people have too much fat in the abdominal region to see their abs.




INSTRUCTIONS:

Perform the exercises quickly and with control. This will build total body strength.

When you combine this with a nutrition plan designed to burn fat, this workout will help you get a flat stomach fast.

Before you start exercising, you need to warm up your muscles with dynamic stretching for 5 to 10 minutes.

Pick one of these exercises and perform 10-50 reps.
 
Do one flat abs exercise after every set in your strength training program.

After your workout, cool down with static stretching for 5 to 10 minutes.

Roger C. Parker has published 38 books and counting.

He is known as the best-selling 32-million dollar author.

When asked about how he does it, how does he publish so much and get so much done, he said it is really quite simple.

It just takes planning and ritualistic behavior.

According to Roger, just 30-minutes a day is all it takes to write a book and get published.

And so it is with exercise and weight loss.

I'm here to tell you that it takes less than:

   1. 30-minutes a day to get lean and in shape.
   2. 30-minutes a day to have more energy.
   3. 30-minutes a day to get rid of stomach fat and have tone shapely thighs that you are proud to show off, not ashamed of.

Occasionally, I workout in a space about the size of a phone booth with nothing but a couple chairs and a bottle of water.

It takes me 15-20 minutes to complete my workout.

You see, we all have the same number of hours available to us everyday.

What counts most is how we use those hours.

If you give yourself an hour, that hour will create better, more productive, more fulfilling hours for yourself and everyone around you.

When you give time to yourself first, everyone wins.

You deserve your "me time".

Enjoy it and let the people around you wonder how it seems like you have an extra hour everyday.

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On a recent trip to San Francisco, while I stood gazing upon the Golden Gate bridge, a man calling himself Arnold spoke unto me.

He told me that his people have become obese and defiled themselves with fast food, fad diets, and fraudulent quick fixes.

Then he told me to transcribe his words.

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