Including fruit in your daily diet is a sure way to a healthier you. In no time at all, you will begin to realize how much better you will feel just by eating more fruit.

The antioxidants help fight cell damage and disease. Fiber in fruits help to promote a healthy digestive system. You want to enjoy raw fruits for maximum benefits. Never eat fruit from a can.

Juicing is another great way to enjoy fresh fruit and to quickly absorb nutrients to improve performance. Fruit is what I consider to be ‘nature’s candy’ -  sweet and delicious! It consist of manly water and fiber, which in turn helps you stay full.

Start adding fruit to your daily routine and begin on the road to a healthier tomorrow.

Here are a few examples

• Cantaloupe
• Watermelon
• Strawberries
• Raspberries
• Grapefruit
• Peach

Take It To The Next Level

Okay guys. It’s time to Pump It Up.

Here is a great way to mix up your routine of burning fat and toning muscles, which will both lead to losing weight.

Dig deep and challenge yourself to get the extreme results you want. Believe me, it will take you moving to a new level if extreme is what you want. It’s time to transform your body and take control of your health from this day forward. Take time each day for you.

Now get busy!

Hang Clean

Hang Clean Position 1	Hang Clean Position 2
Hang Clean Position 3	Hang Clean Position 4

Push Up and Side Knee Raise

Push Up and Knee Raise 1	Push Up and Knee Raise 2
Push Up and Knee Raise 3	Push Up and Knee Raise 4

Split up

Knee Split Position 1

Knee Split Position 2

Platform Jumps

Platform Jump Position 1

Platform Jump Position 1

Most individuals can say they are always looking for ways to stay fit and healthy, including myself.

We should all aim for at least 30 minutes of daily exercise. Sometimes, that’s all you truly have to work with based upon our busy work schedules. Some others  may have an extra 15 or 20 minutes to do one more mile on a treadmill or maybe even  some weight training. If so, take advantage of those times, because you will see the difference in the long run.

Now maybe a good time to try a different activity to help burn those daily calories. How about an exercise you haven’t done in years that you enjoyed?

A challenge with your friends is a great way to stay fit and motivated. Doing something simple as you both wear pedometers to show who got to 10,000 steps first is one great idea.

Be creative and find daily challenges or movements you enjoy, but the ultimate goal for now is to just get up and get moving!

I believe in you! If they can do it, then so can you.

Stay optimistic with your outlook in order to succeed -  now lets do it!

8 Minute Challenge Time!

This challenge workout is a high-intensity, all body weight strength and cardio exercise regimen. The challenge will work your entire body, so try not to stop until you complete the full circuit. Then you can take a 45 second break in between if needed.

You will be moving from one exercise to the next every 15 seconds, so you’ll want to do as many reps as you can with each exercise while keeping good form.

I suggest you have a paper and pen close by so you can keep up with how many reps you do of each exercise. Try to maintain that same count with each new circuit.

Now get busy and challenge that body!

Push up

Push Up Position 1

Push Up Position 2

Half burpee

Half Burpee Position 1

Half Burpee Position 2

Front Kick

Front Kick Position 1

Front Kick Position 2

Jumping Jacks

Jumping Jack Position 1

Jumping Jack Position 2

Squats

Squat Position 1

Squat Position 2

Latissimus Dorsi Muscle (lats)

It’s time to learn about all the different muscles in your body and how to work them.

Okay I know many of you are saying ‘What are lats’?

Well, you know the area under your arms? The wing-like muscles? Men normally like them bigger and women like them small. It’s the bra bulge ladies.

If you want to have that great “V-like” to your torso, do these great exercises to put you on the right road to that shapely body.

lat pulldown

Lat Pulldown (Position 1)

Lat Pulldown (Position 2)

Bent arm barbell pullover

Barbell Pullover (Position 1)

Barbell Pullover (Position 2)

Cable incline pushdown

Cable Incline Pushdown (Position 1)

Cable Incline Pushdown (Position 2)

One Arm Bent Over Row

One Arm Bent Over Row (Position 1)

One Arm Bent Over Row (Position 2)

Outside Cardio Exercises: It’s Time!

The seasons are changing, so now you can get your cardio anywhere. For those who don’t have a gym membership, this is your chance to increase the amount of time you spend doing cardio exercises.

Remember cardio is not just doing the treadmill. Cardio is cardiovascular which refers to the heart. When you are running, walking or playing a sport you’re doing cardio when your heart rate is elevated for a period of time.

Now I will show you a few exercises you can do outside and help you change your cardio routine up a little.

Burpees

Burpees Position 1

Burpees Position 2

Jump rope

Jump Rope

Jumping jack

Jumping Jack Position 1

Jumping Jack Exercises Atlanta

Standing crossover

Standing Crossover Position 1

Standing Crossover Position 2

Time To Get It

Why not try a extreme full body workout?

If you’re up to the challenge and want to see great results, work this routine into your weekly workouts. Extreme challenges will get you extreme results because you will burn tons of calories as if you’re doing high-impact cardio along with toning all your muscles as you’re doing a total body workout.

Only the strong can survive. Are you strong enough?

Sumo jumps

Sumo Jump (Position 1)

Sumo Jump (Position 2)

Medicine ball crunch

Medicine Ball Crunch (Position 1)

Medicine Ball Crunch (Position 2)

Alternating arm plank

Alternating Arm Plank (Position 1)

Alternating Arm Plank (Position 2)

Diver push up

Diver Push Up (Position 1)

Diver Push Up (Position 2)

Slim those legs

Looking for the best leg exercises to tone or lean out those legs well?

This is the video for you and you need no equipment to see improvement.

I will show you moves to help with your quads, hamstrings, glutes, and inner outer thighs.

You feeling healthier and looking your best is what my goal is for you.

Let today be the new beginning for you. Follow along with this video and get the body you desire. I promise hard work pays off so get busy and tone those legs.

Leg lift

Leg Lift Position 1

Leg Lift Position 2

Standing glute squeeze

Standing Glute Squeeze Position 1

Standing Glute Squeeze Position 2

Reverse lunge w/knee raise

Reverse Lunge Knee Raise Position 1

Reverse Lunge Knee Raise Position 2

Sumo squat

Sumo Squat Position 1

Sumo Squat Position 2

Everyone wants that quick fix, overnight success. But it took them years to put all that weight on!

Well, if a quick fix is what you where looking for, I’m sure you didn’t have to look long or far. There are hundreds of diets that at some point was the most popular new thing on the market. Let’s name a few that you may have heard of or tried:

• Juice Diet
• Cabbage Soup Diet
• No Carbohydrate Diet
• Grapefruit Diet
• Liquid Diet

My question to you is, how did it work for you? And how long did you keep the weight off? I hate to break the news to you but, there is no magic pill for weight loss.

Most people that try these quick methods gain that weight back plus more.

Doing It Right

Unlike some fad diets, a good diet can be eaten for years to maintain that sexy desirable body weight we all strive for. Always remember a body needs a healthy diet, which means a balance from all your food groups.

• Grains
• Fruits
• Vegetables
• Meats
• Milk

My advice to you is learn how to be committed to your life and your health. It’s hard work going to work out day after day being while trying to be more selective with the foods you eat and watching your portion control.

In the long run, you will be healthy and fit as a lifestyle, not a quick fix. I believe in you take control of your tomorrow starting today.

Take It Off

If you’re looking to get in the best shape of your life and want to challenge yourself and get results, a boot camp workout is right for you.

There are great benefits behind boot camp style workouts, such as building endurance and strength all in one workout.

You’re going to lose more body fat doing a boot camp. Why? Because your heart rate is elevated a lot while your doing this challenging workout.

Now it’s time to make it happen!

Butt kick

Butt Kick - Run, making your heels touch your butt

Push up

Push Up Position 1

Push Up Position 2

Mountain climber

Mountain Climber Position 1

Mountain Climber Position 2

Butt Kick #2

Butt Kick #2

Side Lunge

Side Lunge Position 1

Side Lunge Position 2