To start, you need to make a plan on when you will do your cardio component. You should aim for at least 5 days/week to get your heart rate up. You may walk, jog, skip, bike, do jumping jacks…whatever it is that you enjoy! The idea is to find something that you love to do and that you will stick with over a long period of time. I’m talking a very L-O-N-G time, like your entire life! Don’t make this just some passing phase. 30 minutes of vigorous exercise is great. Or, you may choose to do a 15 minute ‘interval’ session. For this you will alternate between jogging very fast and then slowing down, then speeding up, then slowing down. You can do this for 30 sec. intervals or 1 minute. It is really up to you.

Next, you can do some resistance exercises such as: sit ups, push ups, squats, lunges, and leg raises simply using your own body weight. However, if you want to progress to gain muscle I do suggest that you eventually invest in a couple of dumbbell weights followed by an exercise program. You can also purchase a stability ball at a reasonable cost. A stability ball, dumbbells, skipping rope, and your own body weight are all you need to achieve a lean and sexy body. I know because this is all I use! If you are interested in following the program that I do, you can view it at “strong>The Fit Chic”

This program is filled with a year of workouts that will only take you 20 minutes to complete. You can even do them in the comfort of your own home, as I do. This will save you hundreds of dollars when compared to a gym membership. Often my kids are running all around me, yet I still can get in an awesome workout. We also have 10 minute express workouts for those moms who may have a super busy week. With only 10 minutes to spare, we have created exercises for you to get the maximum benefits in little time.

Or, you may be interested in getting fit and bonding with your partner, we also have a workout program for couples. “More Love Less Fat” is filled with a year of workouts that will encourage your relationship to flourish as you both embark on a journey towards optimal health. Scott and I love working out together. It is our time to truly connect. When we are both fit and healthy we feel we can give only our best to each other!

I wish you the best in Fitness for 2009 and look forward to helping you along the way,

Cheers to health,

Angie Tousignant, ISSA – C.P.T.,B.Ed. Creator of “More Love Less Fat” – A Couples Guide To Transforming Your Body and Relationship. She is committed to helping women and couples to be the best they can through exercise and nutrition.

Here are just a few ways that exercise will directly increase your sexual satisfaction:

1. Regular physical activity, just walking for 25 minutes 3X/week will decrease impotency related problems. Physiologically every time you engage in physical activity, your heart rate will increase, thereby pumping more blood to all of your organs…especially to the organs that we want to work for us!

When a women exercises, she is priming her body for sexual arousal. All this means is that, again, she is getting more blood flow to her genital area. Therefore, she is more likely to experience peak arousal when engaged in intimate activity, resulting in her to want to initiate more sexual activity AND to feel great pleasure.

2. Research has proven exercise will lead to more frequent sexual activity and the pleasure of orgasms. When two people are exercising, losing weight, feeling great and confident…this only sets up your relationship for a wonderful sex life!

3. Exercise has been proven to: reduce stress, increase sleep quality, and increase energy levels. Think about this for a minute…do you really feel like having sex when you are stressed and fatigued? I know we don’t! I would much rather curl up with a book and get my sleep! We all know in today’s society there are many reasons for couples to be stressed, sleep deprived, and miserable. But, flip the switch, and the same can be said about feeling great satisfaction in life. Begin to exercise together and you can be walking advocates of a couple that CAN be less stressed, more energetic, and best of all … a lot more sexually satisfied!

The best thing you can both do for the security of your marriage and family is to give each other the gift of exercise. You will both be happier. The kids will benefit tremendously when they have parents that are arguing less, feeling more happiness, more joy, and just a more positive outlook on life in general.

When Scott and I workout, whether it be together or alone, I can guarantee to you that we will experience much more joy that day.

Remember this: Feel Better = Feel Sexual

Oh, and one more thing…SEX will Burn Calories!!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

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?

So what am I talking about – quality time and a workout at the same time? Huh?? Think about this. How much quality time do you and your partner really have in a day? Do you even make the time to sit, without interruption, and just talk about your day? Did you know that studies have revealed that married couples ON AVERAGE only talk 7 minutes a day? Wow. I was shocked. I mean, no wonder the divorce rate is so high! Some couples are only communicating an average of 10 minutes A WEEK!

Scott and I have found a wonderful way to spend some quality time together and get healthier at the same time. We work out together! I’m telling you, it’s been a huge success in our marriage. I mean we are totally bonding and getting an awesome workout in at the same time! We have discovered that this is our 30 minutes of uninterrupted time together. We are able to share the events of our day, talk about the kids, share our goals, and our passions. It’s been such a great trip.

Instead of us “tag-teaming” each other as we leave separately for our workouts…we now plan to do this together. There is no resentment, as in the past, when one of us was walking out on the other, leaving them with the dishes and two screaming kids. It’s a team approach. You are both on the same team now.

What works for us is to workout when the kids are in bed, either in the A.M. or after they are asleep at night. We workout from our home with a set of free weights, stability balls, and medicine balls. This is all you need!

So if you are like us and feel that working out will take away from your time with your children and/or spouse…there is a solution. Work out together. If your children do happen to be awake and around you, possibly they can get their exercise jumping around to a kid exercise video, or be kept busy with a craft. Remember all you need is about a half hour to get in an awesome weight training session.

I also want to stress that when I do get in my workout, I am a much more relaxed, stress-free, and patient mom. So you may feel that you are taking time away from the kids, but in reality you are giving them the gift of a parent that is happy and energized. What kind of parent will be able to offer more quality time to their kids? A tired, unenthusiastic, and depressed parent or one that is smiling, care-free, and energized?

I just feel so energized all day and I love the feeling of getting toned! Better yet, you are getting toned together and this will do wonders for your relationship!

Cheers to health,

Angie
ISSA – C.P.T.

We had a few vacations planned and, yes, I did get a bit ‘too relaxed’ about my workout schedule. However, I now feel SO READY to get focused on an action plan and stick to it. I have been working out very hard following Nick Nillson’s, “Gluteus to the Maximus” program. I was also doing the Fit Chic 10 minute Express Workouts. I really noticed more muscle definition in my legs! I am getting compliments on how toned and lean they look. I love that. There are times when I think that my body is ‘used to’ being the kind of shape that it is and I’ve always found it very tough to firm up my legs. However, Nick’s INTENSE leg exercises did bring me to the next level that I needed.

For those of you who followed the challenge, I’d love to hear your feedback! Personally, I think that I should have made the challenge for 6-8 weeks. I need to spice up my routine at about that time. However, going for 12 weeks was beneficial for those who may have taken a vacation and/or became ill. At least you know that you have ample amount of time to gain some muscle and tone up.

Now I am ready for a new challenge. On Tuesday September 2, 2008 I will begin to follow Jon Benson’s ‘Every Other Day Diet‘. I have followed this nutrition plan in the past and achieved amazing results. I found his visual aids and simple meal ideas very easy to implement. I despise the word, ‘diet’ and have never followed one in my life. I just try to feed my body healthy foods. This is why I can follow Jon’s plan. I don’t see it as a diet because I never felt restricted. If there was a day that I felt hunger and it was not a cue for water, I would simply eat. You should never ignore a true hunger pain!

I will also once again follow the Fit Chic Year of Workouts. I love the 20 minutes of intensity and am looking forward to the variety in the program. I will aim for a couple of early morning walks on an empty stomach. I will also incorporate some HIIT (High Intensity Interval Training) training and long duration cardio.

I will make myself accountable by reporting to all of you on my progress. Why do I want to challenge myself again? This is so important to ask yourself! I want to feel ENERGIZED again. I want to wake up in the morning and jump out of bed because I KNOW how great I will feel once I workout and feed myself a nutritious meal.

My biggest weakness is my eating habits. They are not always the best. No one is perfect! I do always try to improve and that is what I focus on. My assignment will be to understand why I want to snack late at night after the kids are asleep. This is my time that I begin to open the cupboards and the fridge…most of the time I am not even hungry. I’ve associated relaxing on the couch with munching on something. So now that I am aware of this, I really want to be more in control of it.

I will need to really try to be consciously aware of what does my body really want? Do I just need to unwind and I’ve associated food with that? Most likely. This is very common in most people. Maybe I just need a bath and to read a good book. If I am truly hungry I need to give myself a choice of healthy foods. I will choose my favourite, ‘apple slices with natural peanut butter…’ or carrots or a salad. I will save my ‘popcorn’ as a treat 2x/week if I so desire. Now that I have ‘voiced’ my plan I feel much more prepared mentally for this challenge! I recommend that you do this too:)

I think it is so important to challenge yourself like this. You always want to look for ways to improve.

Let me know if you have any questions regarding Jon’s program, I will be glad to give you my input on it.

Have an awesome day!

Cheers to health,

Angie
ISSA-C.P.T.

Now I’ve got an even bigger reason for not accepting any excuses…

If you’ve been following my blog for any time you would have noticed that I have been documenting my journey on several fitness programs. My reason for this is #1 to hold myself accountable, #2 To inspire others to take action, and #3 to prove to you that many programs out there really do work when you put forth your very best efforts.

I followed and documented my journey on The Every Other Day Diet Plan and burned 14% body fat off of me. My wife Angie did the same and burned 6% body fat while following the less stricter version of The Every Other Day Diet.

We put forth our best effort. We didn’t strive for perfection, we just did the best that we could and we achieved phenomenal results.

During that time we also proved how effective our 10 minute express workouts are in The Fit Chic and The Fit Bastard year of workouts.

Then I documented my journey on Nick Nilsson’s Muscle Explosion program and gained 6 1/2 pounds of muscle in 28 days. That was a massive achievement for me. Muscle Explosion forced me to step outside of my comfort zone. The program required me to do things that I had never done and never dreamed of doing. But I did it and I reaped the rewards.

Now I’m about to embark on Jon Benson’s 7 Minute Muscle program and put it to the test. I wasn’t planning on using 7 Minute Muscle for a few months, but Jon dared me to take on his challenge and prove how effective his program is. I’ve read through it and it certainly looks like one heck of a program. I can’t wait to see the results that it produces.

Now over this past weekend I had the opportunity to read through Craig Ballantyne’s new program called Turbulence Training For Abs. This is by far Craig’s best work. He impressed the heck out of me with this program. He covered all bases in this one with incredible workouts, great nutrition advice, and a wicked motivational component.

My point is that there are incredible resources at your disposal. There are amazing workout programs that really work. There are outstanding nutrition programs that will help you burn fat in a healthy way. There are motivational programs like Unstoppable Fat Loss that teach you how to build a mindset for success.

Most likely you have at least one of this programs sitting on the hard drive of your computer but you are not using them to their fullest potential. If that sounds like you, then honestly, you have what you need, you just need to apply it.

These programs work! Many other programs WORK! But are you working the program?

No excuses. Lets get down to business and get you living in the body that you deserve.

Your dream body awaits you…

Scott Tousignant

I told Jim that the most frequently asked question I received after I achieved my goal of 6 pack abs was, “Can you maintain that way of eating and exercise for life?” My answer is absolutely not!

If I was to continue to train that way, I would eventually burn out. If I was to continue to eat that way chances are my body would adapt, but not until I eventually wilted away. I burned a lot of body fat during that journey and when I reached my goal and didn’t want to burn any more fat, why would I continue with a program that was designed to melt the fat off my body rapidly? Not to mention, following a fat loss program for a long period of time is mentally draining as well.

But here’s the thing…

It was absolutely necessary for me to crank up the intensity of my workouts and push my limits. It was necessary for me to buckle down on my nutrition and eat a lot more natural foods. It was absolutely crucial to boost my mental game and stir up some serious internal and external motivation.

The Traditional Lifestyle Approach Is A Cop Out!

When someone tells me, “I’m looking for a program that I can follow for life”, I immediately think that this person is copping out. In my humble opinion this is an excuse not to put forth your very best effort.

The lifestyle approach gives you an ‘out’. If you aren’t experiencing success you can always say, “I don’t like strict programs. I prefer to enjoy life”. But are you really enjoying life in an overweight and unhealthy body? Are you able to do every thing that you want in life? Are you full of energy and living to your fullest potential?

The traditional lifestyle approach allows you to stay in your protective little bubble. You never have to test your limits. It’s safe. There’s no chance of failure. How can you possibly expect to achieve great results with this approach?

If you want to burn fat and improve your body you absolutely must step outside of your comfort zone. You must be willing to test your limits and go beyond them. You must be willing to push yourself and do the extraordinary, not the usual.

If You Want To Stay Where You Are At Keep Doing What You’re Doing

If you want to stay in the current level of health keep your physique in the shape that it currently is at, then by all means follow a lifestyle approach. That’s what it’s designed for. But if you have fat to burn or muscle to put on, a lifestyle approach will not get you where you want to go.

I’ve mentioned a great quote by Hall Of Fame Quarterback Jim Kelly in my books and they are words that I live by. “The day that you are satisfied with where you are at is the day that you take a step backwards.”

I personally allow myself to temporarily be satisfied with where I’m at. I admire the success that I just experienced and give myself a nice pat on the back. But shortly after that celebration I begin looking for my next challenge. I begin to look for new ways to improve my physique and my health.

To me, this is the TRUE lifestyle approach. It’s an approach of constant and continuous improvement. You grow as an individual each and every day. You live to your potential. You become the best YOU that you could possibly be. That’s what makes life worth living!

I provide the TRUE lifestyle approach in my Fit Chic and Fit Bastard workout programs. Every month I provide a new challenging workout. Every 3 months we completely switch modes and shift from fat burning to muscle building. There’s a full year of workouts to go through in my programs. But…

I love to incorporate other workout programs designed by my colleagues in addition to my programs. This makes it so much more fun and adds an element of challenge to the picture.

Here’s What Changing My Workout Program Monthly Does For Me

I give my absolute best to every program that I follow. I want to see just how effective it really is. I like to see if a program can live up to it’s claims. The only way to know that for sure is if I put forth 100% of my effort.

So my question to you is… Are you putting your very best effort into your fat loss program? Or are you just coasting in a traditional lifestyle approach hoping that you will succeed somehow?

If you want results it’s time that you pick up your game and kick it into high gear. Why wait for the end of your life to achieve results. Get them now and get them quick, then move onto the next goal.

How bad do you really want a lean & desirable physique? Are you willing to do what it takes to get it?

Come on now! I’m demanding more from you and you should be doing the same for yourself. Show me what you are really made of!

Take 12 minutes to listen to the conversation that I had with Jim Katsoulis and share your thoughts on what we discussed.

When you are done listening to what I have to say, hop on the chance to learn from other experts who know what it takes to achieve an ‘elite body’ by visiting www.UnstoppableFatLoss.com/elitebody.php

Every week Jim interviews a new fat loss expert and has us share our best advice to achieve and ‘elite body’. I’ve listened in on the first 3 interviews and they’ve been outstanding. Jim will be interviewing me in September for our full length interview where I really dish out a boatload of fat burning content.

But for now you can enjoy our short conversation where I talk about the traditional lifestyle approach.

I’d love to hear your thoughts and feelings on this issue. Are you still going to look for one single program to follow for life?

Have a 6 Pack Abs-solutely awesome day!

Scott Tousignant