Friday, March 16, 2012

Where's My Waist?

Five exercises to lose the love handles.

While they might have a cute name, you probably think love handles are anything but adorable. Most people with love handles are self-conscious about them and try to hide the excess rolls of fat bulging from their sides or lower back. Coming in different sizes and shapes, love handles may be just small rolls or massive amounts of fatty tissue. Males and females are susceptible to developing love handles and they can be found on skinny people as well as those who are overweight.

The reason? The area of your body where love handles develop is around your oblique muscles, an area often overlooked during exercise. How in the world can you get rid of these rolls of fat and find your waist again? To lose weight on any part of your body you need a total body workout.

Read full article, click here

Interested in a full body workout, try Ripped and Sexy Bootcamp

Who's looking out for your health and wellness?

Theo Tilton NAMS CPT

Monday, March 12, 2012

Sleep Better Tonight!

Daytime tricks to get your best nighttime sleep.


There is nothing more frustrating than being unable to fall and stay asleep. You know your body is tired, but for some reason sleep evades you. Unfortunately, how you sleep at night has a big impact on your day ahead, so if you don't sleep well, tomorrow will not be pretty.
Without adequate amounts of continuous nighttime sleep, you may become fatigued, emotional, and unable to focus the following day. So what's the problem? It may be because of your daily routine. Lifestyle choices, sleep schedule, and bedtime habits all affect your quality of sleep.
With the following tips, you'll be able to get the eight hours of sleep needed to energize you through a productive day

To continue reading 6 tips on getting better sleep click here

Who's looking out for ya?

Theo Tilton NASM CPT

The countdown is nearly over!

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  • Tighten & tone arms, legs, thighs, and assets
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  • Get flatter abs – thinner waist
  • Avg. 4-8, up to 20 pounds of weight loss
  • Avg. 2-4, up to 4-6% decrease in body fat
  • Look and feel decades younger
  • Increased flexibility & mobility
  • Greater self-confidence & esteem
  • Decreased stress, tension, & anxiety
  • Get a better night’s sleep
  • Fit in your favorite jeans again!

Monday, March 5, 2012

Cheap Organics: A Guide to Buying in Season

From our trusted Dr. Oz.

The simplest way to avoid overpaying for organic produce? Buy in season. When you purchase strawberries in the middle of the winter you aren't just paying for the fruit - you're paying for its travel expenses too! Use this guide to learn when your favorite produce is in season



Theo Tilton NASM CPT

Founder & Principle Bootcamp Coach
Ripped&Sexy Bootcamp® - TLT Mind&Body LLC

Understanding Exercise-Induced Weight Gain

It is common knowledge that exercise burns calories and helps you to shed extra pounds.

Armed with this knowledge, many people think that losing weight should be easy with enough exercise. You may take this as bad news, but the truth is that for those who aren't used to exercising and are out of shape, beginning an exercise program may actually lead to weight gain.

This fact, however, shouldn't stop you from exercising, as you'll eventually turn the weight corner and start losing.

What is it about exercise that may cause some people to gain instead of lose weight?

Muscle Mass: One of the main reasons exercising can lead to weight gain is that it promotes the growth of muscle mass.

If you are not used to working out and haven't used certain muscles regularly, after exercising your muscles will be sore and will increase in size. While you may burn off fat, muscle is denser than fat. Therefore, the weight you gain is in your muscles.

And take heart. Since muscles take up less space than fat, your extra weight doesn't necessarily translate to larger size. In fact, once you start working out, you'll probably become thinner, even if you maintain your previous weight. Instead of using a scale to determine if you are slimming down, have your body fat tested regularly or measure your body at certain areas.

If you see that you're losing inches, then you know you're on the right track.

Cardiovascular activities like walking, running, or swimming will encourage the growth of lean, toned muscles. Other activities such as weight lifting promote the growth of larger, stronger muscles that contribute to weight gain.

But there is good news in this. If you stick with the exercise program, your muscles will soon stabilize in size and after a time, become toned. After your muscles are strong and able to handle more strenuous workouts, you will be able to burn calories faster.

While it may be frustrating and disappointing to see the scale go up after starting an exercise routine, it shouldn't stop you from exercising. You may just be building muscle faster than losing body fat. This can be especially true if you're genetically prone to building muscle fast. The key is to incorporate plenty of cardio exercise in addition to strength training. That way you will burn plenty of calories during your routine and be more able to shed pounds.

Eating Habits: When you work out and burn calories, your body will feel the need to replace those burned calories.

This may make you feel hungrier than usual, which can cause you to eat more than normal - sometimes without knowing it. A good idea is to keep a food journal to track of the actual number of calories you are consuming.

You may also end up eating more calories and justifying their consumption since you're exercising. After a good workout, you may see an ice cream sundae as a reward for the calories you burned. Just be careful. If you're interested in losing weight, you can't simply break even with your caloric intake and the amount of calories you burn.

At the same time, eating too few calories can be counterproductive and slow your weight loss. Without enough calories, your body may slow its metabolism. So eat plenty to keep your body well fueled, but choose healthy calories that will help your body recover after a workout and grow stronger.

Hydration: Depending on the time of day you weigh yourself, the scale may read differently. Your weight can fluctuate as much as five pounds depending on the amount of water or food you have recently consumed or the amount of water you have shed in sweat. It is therefore important to weigh yourself at the same time each day.

My exercise programs are specifically designed to produce results quickly.

Contact me today to test drive a program that will get the numbers on your scale headed in the right direction.  Sign up & register for R.S.B.C and really see the results you seek.


Give It Time
Whatever the cause of your weight gain after exercising, don't give up! Not only is exercise the key to shedding pounds, but it is also vital for overall health and well-being. Give your body time to respond to a new routine. It can take several weeks for your body to "recalibrate" itself to increased activity and changes in eating habits. But once it does, you'll begin seeing the weight-loss results you seek!


Theo Tilton NASM CPT

Founder & Principle Bootcamp Coach
Ripped&Sexy Bootcamp® - TLT Mind&Body LLC