Best Strategy To Burn Unwanted Fat

If you are feeling down about your fitness, this report will offer inspiration. If you are confused on how to best go from flabby to firm, this report will offer clarity. As usual at SFH.com, we aspire to keep content short, sweet and no nonsense, designed to get you amazing results! I hope you are excited. This information is exciting and transformational in its potential! The strategy that follows is highly effective and safe. It has worked for elite athletes and those morbidly obese. The name of the celebrity trainer will not be revealed.

Accordingly, it can be used by anyone seeking to lose unwanted fat rapidly, and to get into the best shape of their life. You can achieve amazing results in the next 90 days. You can make it happen regardless of past poor habits.

You can transform your body, whether you want to lose 5 pounds, 25 pounds or 100 pounds, or whether you just want to get sleek and sexy in time for swimsuit season!

There is an athlete within us all. She only needs to be awakened through focus, desire and baby steps. As thoughts and feelings improve, as strategy comes into focus, optimal action follows.  Okay, without further delay, onto the secret to getting into amazing shape quickly!

First, let’s establish context, and hopefully, a mutual understanding. I don’t know you personally, but I am going to make a few assumptions. I assume that you understand the basics of optimal health and fitness. You know what it takes, more or less, to get fit through exercise and eating habits.

Let’s review these superior habits together. The new insight you can use today is contained within the following context:

Exercise:

  • Sleeps like baby. Places high value on sleep to promote recovery.
  • Rests 2 days per week. Places high value on rest to return to gym better.
  • 30 to 45 minutes of intense cardio training 2 to 3 days per week.
  • 30 to 45 minute of intense strength training 2 to 3 days per week.
  • Workouts are challenging, varied and intense. Quality over quantity.
  • High quality reps. (Fast, one-second contraction, slow, three-second elongation, weight controlled; joints protected.)
  • Safety first (5 minute warm-up, light stretching, flawless form).
  • Compound exercises emphasized (multiple muscles engaged simultaneously) to accelerate toning, shaping and fat-burning.
  • 8 to 15 reps per set. Sets to near failure (point of exhaustion) to stimulate after-burn (more calories burned post-workout)

 Eating:

  • Nutrient dense food (vitamins, mineral, anti-oxidants) over processed food.
  • Vegetables, fruits, protein, healthy fats and whole grains chosen over processed food.
  • No or low calorie beverage over sugary and alcohol beverages. (coffee with no sugar added, tea, pure water, water with lemon, mineral water, fresh squeezed juice.)
  • Bad foods allowed, but infrequently. Something sweet or decadent earned (once per week on average) through workout quality and high adherence to real food.
  • Balanced dinner complements light to moderate intake throughout day.
  • Late night eating discouraged. Carbs after dark avoided. If late night snack is needed, healthy alternatives (protein or health fat) chosen over carbs.
  • Total caloric intake reduced at night when activity and metabolism slows.

That was a quite a list! Don’t be overwhelmed if you don’t quite meet this profile yet.

Reviewing this list, a few themes emerge.

  • Workout design counts. (Safety first, include compound exercises, perfect your reps, take sets to fatigue, vary exercise routine and bring it!)
  • Rest well. (Fitness and fat loss occur outside of the gym, especially during sleep. Listen to your body. Grant rest to return to gym stronger and better.)
  • Don’t eat junk, unless earned.
  • Don’t drink crap, unless earned.
  • Cut calories (and carbs) after dark when activity and metabolism  slows.

This profile reflects the reality of a person in great shape because it is feasible and effective. Working out 7 days per week for 60 minutes results in burnout, increased risk of injury, and insufficient recovery time. You don’t need a Type A personality to get into amazing shape. You can be relax, chill and non-obsessive…and supremely fit!

5 days per week up for 30 to 45 minutes per workout is sufficient, as long as you bring the intensity to each workout. If awake 16 hours per day, total workout time represents 2.2% to 3.3% of waking hours per week. Make this minimal commitment of time and energy, and superior fitness can be yours! The principles covered so far are consistent with the Venus Factor, a comprehensive and cutting edge system to female metabolism and superior fitness. If you are serious about getting your best body in the next 90 days, read on, before you pick up your copy.

It is your turn to make it happen.  Take this information and put to use. There is an athlete and goddess within you.  It is time to reveal her to the world.

To Your Success!


Healthy Foods For Working Woman

Current habits need to be recognized as only that. Habits do not have to remain fixed. As ingrained they may currently be, they can also be changed in an instant!

It starts with new thought and inspiring vision, and the subsequent choices we make. As habits move in desirable direction, our relationship with food can change. It may unfold in unexpected ways

Let us explain.

Eating delicious food is one of life’s pleasures. Granting freedom to experience this pleasure is important. There is nothing wrong with a reward meal, a piece of dark chocolate or plate of lasagna and glass of red wine…yum! Indulging on well-earned occasion with scoop of ice cream invigorates mind, body and soul, and promotes physical and psychological well-being. In between treats, however, those who unlock the key to superior health and fitness focus upon treats of another variety:

Read Meher Joshi‘s answer to What does a healthy diet consist of? on Quora

There can be a stubborn and self-defeating insistence among those who struggle with fitness goals. Poor habits must be indulged. Conditioned taste buds must be satisfied. Preference for salty, sweet and decadent leads to a diet high in sodium, sugar and fat. Current habits need to be recognized as only that. Habits do not have to remain fixed. As ingrained they may currently be, they can also be changed in an instant! It starts with new thought and inspiring vision, and the subsequent choices we make.

As habits move in desirable direction, our relationship with food can change. It may unfold in unexpected ways.



12 Strategies To Get Lean and Tone in the Next 30 to 90 Days!

1. Invest in A Kettle bell: One piece of equipment has never so capable of delivering a versatile total body workout and challenging cardio and strength, while toning back, legs, arms, core and booty. With kettle bell swings, posture is perfected and curves are made more curvaceous! Do 3-4 sets of 10-15 reps 2-3 times per week. Pick weight that leads to exhaustion at end of set. Get to swinging!

2. Use Ceylon Cinnamon: 1 teaspoon per day into beverage, cereal or protein shake helps stabilize blood sugar slow rate of digestion (so you feel fuller longer), improves quality of digestion (so you extract more nutrients), increases energy, concentration and alertness. Not bad for a few sprinkles into your morning coffee! Cinnamon in most grocery stores is cassia, not ceylon, which can be harmful to your liver in high dosage. Ceylon cinnamon is found in health food stores and high end supermarkets.

3. Drink Lemon Water: Replacing sugary beverages with one that detoxifies, alkalizes, beautifies and suppresses appetite is a powerful  ally towards superior fitness. Toss two lemons in a blender. Puree, drain (optional), add 10-12 cups of water. Add 2-3 strawberries to enhance taste. Repeat often!

4. Use Coconut Oil: All oils are not created equally. Coconut oil, along with extra virgin olive oil, are our best choices. Other oils, especially vegetable oil, are high in polyunsaturated fats, breeding grounds for free radicals (which reek havoc on metabolism). By contrast, coconut oil has a unique chemical structure (MCT: medium chain triglycerides) that accounts for its health and healing properties. Coconut oil is used in tropical islands on the skin (to remove wrinkles) and hair (to add luster). In our diet, it inhibits fat storage, so can be used more liberally than other oils.

5. Buy Sound Sleep Machine, Black Out Drapes and Memory Foam Pillows: We don’t need to be reminded how precious sleep is to be our best (physically and mentally). We may need to be reminded how important sleep is to optimal fitness. To perform at our best, we need to be well rested. To recover from an intense workout, to return strong and better, we need deep sleep (to repair tissues). Anything we can do to enhance sleep is an investment; in ourselves, the body we desire, and the life we want! In addition to above suggestions, eliminate caffeine after lunch, and TV within an hour of sleep. Sweet dreams!

6. Drink Apple Cider Vinegar (ACV):  Warning: the taste is not the best. The bitterness of ACV can make a lemon taste like a summer peach. It is best to drink ACV like a shot of vodka. Plug your nose and bottoms up! If you can handle the taste, which can be improved with water or maple syrup, ACV provides an energy boost, suppresses appetite, has thermogenic effect and may turn on genes that break up fat. Only buy ACV with dark cloudy appearance that contains “the mother”. The most respected and popular brand of ACV is Bragg’s.

7. Eat Unsalted Nuts, Peanut Butter and Almond Butter: How could foods high in fat be instrumental to fat loss and optimal fitness? Enjoyed responsibility (one small handful or one spoonful), these foods provide protein, energy and satisfy hunger fast. As importantly, they act as substitute for unhealthy snacking. Don’t negate a day of responsible eating and activity with a late night carb binge. Have a spoon of peanut butter instead!

8. Find a Fitness Mentor: Mentors can be a wonderful source of inspiration to the best body of our lives, as long as we do not play the comparison game, and get discouraged in the process. The only person to whom you should be comparing yourself to is you, with goal to get better than the day before. Two of the best and most informed mentors on You Tube are Zuzka Light (fitness) and Ali Kamenova (yoga and fitness).

9. Create a Mini-Home Gym (Step Up, Dumbbells and Workout Bands:) Setting up a mini-gym eliminates excuses. It is recommended to workout in a gym mostly, due to the habit forming nature of the process, increased workout options, and added motivation through pursuing common goal among like minded individuals. Yet on days when gym is not feasible, it’s nice to have a back-up plan. A set of dumbbells, a step up, a workout band, and 20 to 30 minutes are all one needs to get an awesome workout in privacy of their home.

10. Get a Massage: Schedule a massage with licensed practitioner one month in advance as potential reward for adherence to workout schedule. Make a promise you will keep the appointment only if you workout for 20 of the 30 days, or 5 days per week (cardio and strength training). This type of incentive can be especially helpful when forming new workout habit, and going from relatively inactive to active lifestyle.

11.  Buy Grass Fed Meat: If you have a choice, choose grass fed. This goes for milk, butter and cheese too. Grass fed products versus grain fed products are significantly higher in CLA (conjugated linoleic acid), a healthy omega 6 fat. CLA  decreases fat storage, increases the rate of fat breakdown, reduces total fat cells, and increases lean muscle mass. Sure, grass fed cost more, but your body will thank you!

12. Eat One Cucumber Per Day: Cucumber has mild flavor, gentle on the tummy, convenient, cheap and provides a host of nutritional benefits, including fat loss. It has few calories and sugar (only 47 calories and 5 grams per cucumber). Of course, one peeled cucumber is not going to fill you up (though it has 1.5 grams of fiber). But it is a great alternative to high carb or high fat snacking. Slice, dice, enjoy!


Six Shortcuts to Your Sexiest Body Ever!

Sexiest Body Ever!

1. More Lemon Water: Lemons are alkalizing, detoxifying, appetite suppressing and beautifying to your skin! But don’t stop at just one squeeze. Take a couple of fresh lemons, toss into a blender. Add juice to a pitcher of water and sip throughout the day. Sure, you are gonna put your bladder to work, but you will stave off  cravings and speed up fat loss. Add a fresh strawberry or two for flavor boost.

2. Kick Up The Cardio: Intensity is where it is at to get your best body. Any physical activity beats vegging out on the sofa, but increasing the pace with bursts of intensity, known as interval cardio, is the best way to burn maximum calories in less time, and trigger more post workout fat-burning.

Increase resistance and speed for 20 to 30 seconds and go! Maximum effort for short interval, recover and repeat, can done on elliptical machine, stationary bike, treadmill, cardio classes, etc. Interval cardio is one of the best strategies to transform your body fast.

3. Do Compound Exercises: Swimmers and gymnasts look tone and shapely for a reason. Their sports require use of multiple muscles simultaneously. By adding exercises that simulate the way these athletes train, we achieve similar similar athletic and lean look.

Do compound exercises that work upper, lower and core in one exercise (like kettle bell swings and dumbbell lunges). Sure, it is more challenging, but your body will love you for it!

4. Take Sets to Exhaustion: You are stronger than you think! Don’t be afraid to lift heavy, as long as you keep flawless form. Pick weight so at end of  10 to 12 reps, your muscles are in state of (near) total fatigue. You are not going to get big muscles. You are going to get more tone in less time, and turbo charge metabolism!

5. Cut Carbs After Dark: Many of us have a love and hate affair with carbs: bread, pasta, desert; even fruit with natural sugar can be consumed to excess. Total denial is not the answer, which can lead to binging when willpower falters. We need healthy carbs for energy and recovery. Some carbs (complex, fibrous) are superior than others (starchy, processed.) Earn your carbs through workout quality, otherwise keep intake low to moderate and reduce carbs at night when metabolism slows.

6. Include Healthy Fats: The connection between dietary fat and body fat is a myth. Small amounts of healthy fats help to achieve optimal weight loss and fitness goals.

Our bodies need healthy fats for fast metabolism, cell membrane integrity and optimal brain function. A low intake of healthy fats (2-3 servings per day) daily helps to satisfy hunger to prevent consumption of unhealthy fats and unhealthy carbs.

Craving a late night snack? You are wiser to choose a few unsalted nuts, a spoon of peanut butter, or glass of hot milk over carb-rich treat. Don’t be afraid of small amounts of healthy fat. They are you friends on path to your best body ever!

Best choices include avocado, unsalted nuts and seeds, almond and peanut butter, extra virgin olive oil, coconut oil, black olives, organic dairy including milk, ricotta, mozzarella, yogurt, kefir and grass fed butter.…


Ways To Stay in Shape During the Holidays

Completion Time: 20 Mins

Fitness Level: Easy

Posted By: Greg Stallkamp

Workout Description

These exercises are designed to keep people active in ways that will coincide with ordinary holiday events. While you may not believe that putting up holiday lights is an exercise, its a good way to stay active as a family during the winter season. And millions already know that the best place to go for a long walk in a comfortable, controlled climate is at the mall. So enjoy the holidays, but remember there are easy ways to stay fit and active during a season usually associated with overeating and sitting on the couch.

Muscle Groups: Whole Body

Step Number 1

Find a mall with a lot of open space and walkways. Get there early to avoid crowds.

Step Number 2

Use the maps supplied by the malls to plan your route.

Step Number 3

A recommended distance is about three miles, but if you can’t accurately survey the distance, just go by time. A brisk walk is usually about three miles per hour, so if you walk for an hour, you’ve gone three miles.