At least that’s what they tell themselves .

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

With the holiday season fast approaching your busy schedule is sure to get even busier. There will be parties, shopping, decorating, cooking and family gatherings. It’s no wonder that exercise quickly takes a backseat to holiday activities.

You don’t have to succumb to weight gain this holiday season. Escape the time crunch excuse in three easy steps:

Step One: Schedule Your Workouts: You’ve heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you’d never skip a workout and you’d be in amazing shape.

While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don’t laugh, I’m serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.

Identify 4 30-minute time slots and mark them on your calendar. That is when you’ll exercise.

Remember this: if the thought that you should exercise this week is floating around in your head, but you haven’t anchored it down to a specific time and date, then it will quickly disappear.

Here are some othe tips that can work but they take a little change in behaviour:

1. If you have to get to work by 7am then get up at 5am with your workout gear ready to go the night before. Hit the road, treadmill or your local gym. Best is to do an In-Home workout which can be fast, intensive and effective to burning calories and building muscle. Example, boxing workout with a heavy bag, bands, pull ups, sit ups, cardio sprints (jumping jacks, bike, treadmill,outside etc…). I know some of you are saying that everyone is sleeping in the house. Well then hit the road and dress appropiatley…at least you can get your cardio done.
2. Sign up to a gym that’s close to your work.  That way you can work out early and shower up.  Plus, the days you workout at work during your lunch break you could bag a quick lunch that you could eat after you workout….What’s more important? Getting in shape or eating at work????  It’s all based on your goal.
3. Get your cardio done early in the morning and add a fast, intensive 15 minute resistance workout for abs, arms, legs…etc..for later at night.

Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.

Use the following three tips to bring your routine up to the next level:
Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don’t worry, it’s not complicated. Interval training is simply alternating between different short bursts of activity.

Here’s an example for beginners : Let’s say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
Lunge while curling dumbbells, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Squat while pressing dumbbells overhead, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Crunches on an exercise ball, 15-20 repetitions
30 seconds of intense cardio: sprint, jump rope, or jumping jacks
Leg raises off the end of an exercise bench, 15-20 repetitions

Here’s a great example of a high intesity workout http://www.fitbytes.com/2009/10/perfect-example-of-high-intensity-training/ .

This is how I train but you don’t need to workout this hard to get the body you want.  Stick to your goal, living healthy, active and have fun training.

#1 Workout Excuse-Time…Finding time to workout can be tough! is a post from: Fit Bytes - Unplugged

• Great Ab Exercise To get a flat stomach and nice abs, you must eat lean and perform intense cardio sessions at least 4 x...
• Debunking Trainers who say, "cardio doesn't matter when losing weight!"   Some trainers are telling their clients " skip cardio and get fit in 7,15 minutes". To get shredded just...

• My Prosper Internal Rate of Return Update (End of Jun 07) = 5.75% This is a RateLadder only IRR update. (An IRR lender “game” update is in the works.) Here is my permanent...
• 5 Steps to Cool Down the Right Way After Exercise When most of us finish our workout the only thing we want to do is stop and relax. However, if...

Fruit is nature’s candy – it’s sweet, delicate and delicious. Grilling fruit extracts the natural sugar, making it a warm, tasty treat. Serve seasonal grilled fruit for dessert this holiday season – you’ll lose weight without depriving your taste buds.

Yield: 2 servings

Here’s what you need:

• 1 mango (or apple, pear, melon, pineapple)
• 1 banana (or fig, apricot, papaya, peach, nectarine)
• Dash of cinnamon *optional*
• Grill pan
• Non-stick cooking spray
• Wooden skewers

1. Submerge wooden skewers in water for 15 minutes. Cut fruit into chunks, thread onto skewers.
2. Lightly spray a grill pan over medium heat. Place the fruit skewers in the pan. Sprinkle with cinnamon, if desired.
3. Grill for 5 minutes, or until dark grill lines appear. Flip the fruit over and grill the other side.

Nutritional Analysis: One serving equals: 120 calories, .5g fat, 31g carbohydrate, 3g fiber, and 1g protein

Grilled Fruit, Nature’s Natural Candy is a post from: Fit Bytes - Unplugged

• 15 Lean & Healthy Lunch Ideas Here are some quick lunch ideas that I promised some of you who emailed me last week. Salad Bowl: organic...
• 18 Healthy Lunch Suggestions   Healthy Lunch Options  Hard boiled egg , white tuna, chicken, cottage cheese, veggies and greens, favorite dressin  Hard boiled...

• What is "Natural Weight Loss" Exactly? Do you understand the concept of natural weight loss? If you want to promote successful, long term and permanent weight...
• Chocolate Chip Zucchini Cookie Recipe   There are so many uses for Zucchini. This Chocolate Chip Zucchini recipe caught my eye and I just had...

Protein Drink

Salad Greens with 1 ounce protein (tofu, chicken,tuna,turkey,turkey bacon, etc..)

2-3 ounces white tuna with favorite dressing (1-2x week because of mercury levels) mixed with your favorite dressing (I like bbq, Annies terriyaki or Paul Newman’s balsamic and raspberry vinaigrette.)

Sliced fruit mixed with organic plain Greek yogurt (Brown Cow) or organic yogurt (Wallaby)

Brown rice cake topped with apple butter or raw almond butter

Thin slice low fat cheese, organic carrots

Handful of organic nut and dried fruit mix (1-2 ounces)

Kind bar and an orange

2-3 Wasa Crackers with organic hummus

Chopped up Veggies

2 ounces Grilled Chicken

1/4 cup brown rice mixed with black beans,tofu or lentils.  Top with pico de gallo

Organic low fat oat bar, green tea

Hard boiled egg and small banana or sliced fruit

1 cup Organic Low fat cottage cheese with added pineapple in its own juice.

8 ounces fresh squeezed juic and veggie blend

Handfull of raw, organic nuts

1/2 cup organic low fat cottage cheese with added chopped turkey or turkey bacon slices

1/2 cup of brown rice with chopped up grilled chicken and salsa

1 cup high fiber cereal (Natures Path or organic oatmeal) : 1-2 x week if carb craving.

21 Healthy Snacks while dieting or for better health. is a post from: Fit Bytes - Unplugged

• Example Of Daily Food Intake Example of One of My Daily Food Intakes     My Eating Premise:I'm not on a diet!  I just like to...
• Lose Weight: 10 Tips to eliminate sugar Eliminate all white flour and refined sugar products from your diet. Cut back or eliminate alcohol consumption. Eat more organic...

• Simple Strawberry Smoothie Recipe      This Simple Strawberry Smoothie Recipe makes a great breakfast or lunch. We put it together for a snack....
• 3 Ways to Easily Add More Fruits and Vegetables to Your Diet All of us know that we need to start eating healthier and get more fruits and vegetables into our diets....

 Hypnosis uses the power of your subconscious mind to keep you on track and break all those unwanted habit patterns that are holding you back. Being in a state of deep relaxation we can create desired changes in behavior to encourage both physical and mental well-being.  Habits and stress reactions (like eating when your nervous) become subconscious behavior…and hypnosis can change or get rid of your habit at the subconscious level.

 You are actually in a form of Hypnosis when you are driving, reading or watching a movie. 

 What are the benefits of Hypnosis? 

Hypnosis was approved as a successful modality by Pope Pius XII in 1956 and by the American Medical  Association in 1958.  Hypnosis aids in memory retention, helps manage pain and has been shown to be very effective in reducing, in some cases eliminating, blocks & habits.  It can help build self-confidence, overcome fears, speed-up healing after surgery, relieve stress & nervousness and improve sports performance.

 Misconceptions

• Loss of Consciousness - Many people think that when you are Hypnotized you are unconscious. NEVER!  A Hypnotized person will be even more awake during Hypnosis than before it.
•  Reveling Secrets -  NO WAY!  Client is aware at all times – there is nothing you would say under hypnosis that you would not say out of Hypnosis.
•  Fear of NOT coming out of Hypnosis -  CAN’T HAPPEN!  You are the one creating your own experience.  You induce your trance and will revive yourself whenever you feel necessary.

 When to use Hypnosis

Hypnosis can be used to maximize skills, break habits or enhance confidence.  Hynposis can be used successfully for myriad applications

• Weight Reduction http://www.naturalnews.com/026597_hypnotherapy_hypnosis_lose_weight.html

• Smoking Cessation

• Facilitate Public Speaking

• Enhance Immunity                                                        http://researchnews.osu.edu/archive/hypnosis.htm

• Enhance Studies

• Increase Focus & Concentration

• Overcome Bereavement

• Manage Situational Stress

Summary: Hypnosis is worth a try if you can’t control your stress levels, anxiety or make behavioural changes that hinder your weight loss.  Call your local hospital or medical professional for a referral if possible.

Can Hypnosis Help? is a post from: Fit Bytes - Unplugged

• Fried Food is So Unhealthy Fried Food Disaster I am often asked how to lose weight quickly and easily. Of course no one wants to...
• Answer:what are some tips to cut out sugar?   Eliminate all white flour and refined sugar products from your diet. Cut back or eliminate alcohol consumption. Eat more...

• Emotion Is Connection Emotion is not as straightforward as it might seem, and you hear a lot of "common sense" talk downplaying emotion....
• The Key To Living Frugally This guest post comes to you from The Digerati Life, a site that covers financial topics that range from which...

Yes, she was 5′5″ and a complete knockout. Fit, slender and an angelic face.  Naturally, we talked and I asked, ” You obviously workout! “ 

All of the sudden, three of the hairdressers surrounding my chair busted out laughing saying ” Ya right!”.  ” She eats meatball subs, Mcdonalds blah, blah, blah….”.

To add to the shock factor, she was 41 and looked no older than 28.  I’m still blown away.  I was ready to pull my phone out and take a pic but really didn’t want to be arrested.

The moral of the story:genetics is a key factor in the way you look and can be unfair to most of us.  However, don’t get discouraged if your body doesn’t change overnight.  Just keep your eye on your goal and try to en corporate various ways to getting fit; yoga, boxing, pilates, resistance training, plyometrics, dancing, hiking,….and the list goes on.  Anyone can look their best if they try!

Motivation Tip:  Sometimes I don’t feel like running, lifting etc.. and I think to myself ,” What if I could never run again?  Do a curl again? Wrestle again? “  That question always puts adrenaline into my body and makes me want to take advantage of that moment I have to do the things I like to do.  Ask yourself, ” What if I could never _____ again?”  This is fitness related by the way, lol.

Genetics can be unfair. is a post from: Fit Bytes - Unplugged

• Lifestyle and Health Changes Whats Lifestyle got to do with it?   It happens to everyone. That moment when you realize that it's time...
• Recognizing Unhealthy Foods and Additives 101  When choosing foods to feed your family, you have but two choices, whole, fresh, nutrient rich food or processed, chemical...

• Make A Guy Fall In Love With You - 10 Tips Love is in the air, and whenever the weather starts getting warmer, we all start wishing we had a special...
• Make A New Year's Resolution To Get Organized - A Step By Step Guide. With January 2008 right around the corner, many people start to think of things that they can make New Year's...

No, I won’t. lol.

You know why?  People will do what their going to do no matter what you say!  Here’s some good ones I’ve seen on the internet or tv!

1. Eat a full balanced dinner ( ya right)
2. Have a big glass of milk and a peanut butter sandwich!   So, you can throw up the candy on top of it.
3. Drink lots of water!  Ya, drink like a gallon.  Better yet. Put your mouth under the faucet.
4. Ask a friend to keep you accountable!  C’mon Make me laugh.  They forgot to mention giving each other piggy back rides and playing hop scotch.
5. Separate the unhealthy from the healthy candy!  Is their healthy candy?
6. Give apples and raisins to the little ones?  So, your house will get slammed with eggs.

Bottom Line….if you ate candy then go run it off or just eat a pizza.  It’s up to you.  Just don’t cry when you can’t move the next day or the scales tip north. 

Don’t worry! Train hard and enjoy.

Please give me some good tips for next year. 

Halloween Tips that don’t work! is a post from: Fit Bytes - Unplugged

• Recognizing Unhealthy Foods and Additives 101  When choosing foods to feed your family, you have but two choices, whole, fresh, nutrient rich food or processed, chemical...
• 21 Healthy(Diet) Breakfast Meal Suggestions Healthy Breakfast Options when Dieting Tips Check off 3-5 that you like and stick to these for the first 2...

• Saint Tropez Diet By Apostolos Pappas, PhD. The Saint Tropez diet has gotten it’s fair share of press, most likely due to the fact that it’s another...
• End of Week Two of One Hundred Pushups (and some links) Yesterday, I finished week two of my 100 pushup program (official site). I was able to the finish the last...

So, what are you waiting for?  Download some great songs and train hard!  Play your own music….

Here’s one of my favorite New Songs that I Like…..Not that you really care .

Music is the Key to Increasing Your Workout Intensity. is a post from: Fit Bytes - Unplugged

• 7 minute workouts? I'm asked frequently if the 7 minute workouts work?  Well, if it were that easy then why do so many people workout for hours...
• Debunking Trainers who say, "cardio doesn't matter when losing weight!"   Some trainers are telling their clients " skip cardio and get fit in 7,15 minutes". To get shredded just...

• 17 Cool Sites To Listen To Radio On The Internet For Free. Yep, there are tons more out there - hundreds I would even guess. But I asked some friends what they...
• Travel Preparations I'm in the middle of preparing for a trip to The Lone Star State. The husband and I are to...

One of the major reasons people need to workout and stay healthy is for the increase in energy, alertness and self confidence.  All of these benefits can lead to a more productive lifestyle and workday.

So, how would you like to listen to a free resource that:, you’ll have access to the most prominent business and marketing consultants on the planet – for FREE – folks like Tony Robbins, Stephen Covey, and 51 others.

You read that right -  Jay Abraham and Rich Schefren have assembled 53  of the top experts, authors and consultants in the business world to create this
groundbreaking initiative. And they’re all here for one thing and one thing only – to help YOU grow your business, increase your profits, and achieve
the success of your dreams FAST.

Help every business owner, start-up, entrepreneur or aspirant become more successful in 53 extraordinary ways — all for free.

Here is a quick list of what you’ll get and learn by signing up:
–More world-class business experts, mega-bestselling authors and famous icons that anyone, anywhere has ever assembled.

–36 hours of 100% content-rich, non-selling expert panel interview series

Click here if you’re interested FREE BIZ ADVICE

–No one else anywhere has ever had access to this caliber, quality, desirable collection of famous,
prominent, brilliant real-life experts that we’ve assembled. No one else has even come remotely close.

–No one is selling anything in these interview sessions. All are sharing brilliant, ingenious, masterful and outright amazing ideas, concepts, strategies, recommendations and guidance never before available anywhere in any way or at any price

–Two of marketing’s top players just brought 53 of the business world’s finest expert minds together for a six-week long, brain trust experiment that’s unprecedented anywhere else in the business world.

–The League of Extraordinary Minds brings together power-house panels of experts all specializing in one major business building skill. In each session, these different panels will talk about the most important profitability issues, challenges and questions your business is facing and they provide the most actionable answers, ideas and solution you’ve gotten from anyone, anywhere, ever before.

–One panel consists of seven world famous marketers:  Another has six celebrated mega-bestselling business authors.  Another has internationally renowned legendary mastery in dealing with business competitors.  Still, another is a legendary master icon in the field of persuasion and infamous prominent consulting-giants who charge $250,000 a day to share their prized perspectives.

–Yet, each expert has agreed to participate on a specialized panel interview that will run almost two full hours long.  Every minute worth of uniquely original, highly innovative breakthrough approaches is packed with fresh new ideas for business owners, like you, to start using, right away

FREE BIZ ADVICE

Good Luck! Give it  a try, it’s free.

A Major Reason to Get Health and Stay Healthy is To be Better in Business. is a post from: Fit Bytes - Unplugged

• Nothing is Free!   FREE   By Nikki Tierney, RD Many foods make claims on their labels, such as low fat, lite, calorie...
• Leg Routine, Sample 1 Repeat this Routine : top to bottom and repeat as follows Beginners 2x     Advanced 5x      Very Fit  8-10x TreadMill or...

• Forex Robot World Cup Expert Guide By Rob Casey And FXCM Interview Download the Fibonacci Strike Method FREE and pull 500+ pips every time your trade. Get the Forex Robot World Cup...
• best free 100 ipod touch apps - weekly ratings #9 [/caption] Top 100 Free iPhone Apps 1 :: iGraveDigger Price: $0.00 Released: 2009-12-21 in the Games category Details: :: Download...

1. Salad Bowl: organic greens, edamame beans, chicken or tofu, red peppers, cottage cheese, hard boiled egg, sunflower seeds and your favorite all natural dressing (low fat)
2. Greek Yogurt and Salad with 2-3 ounces lean protein
3. 8 ounces fresh squeezed orange juice, salad, 1 cup broth soup (IE…lentil, chicken, bean) 
4. Handfull of organic tortilla chips, 1/4 cup black beans, 2 ounces grilled chicken, 1/4 cup brown rice, pico de gallo all mixed and placed over chopped lettuce.  Top with your favorite dressing if necessary….suggested: fresh lime, light vinaigrette or all natural low fat ranch dressing.
5. Grilled lean steak, 1/2 cup chopped sweet potato on salad greens.
6. Salmon, baked potato and veggies
7. Blt( kinda): turkey bacon, tomato, romaine lettuce on whole grain toast or pita.  Apple
8. Broth organic soups (suggested  : Amys Soups), slice ezekiel toast
9. Organic veggie (root veggies) stir fry with tofu and Annie’s Teriyaki Sauce
10. Turkey or Chicken Meatballs (3 ounces) topped with all natural tomato sauce on salad greens
11. 1/4 cup brown rice mixed with 1 cup of lentils, black and/or pinto beans, salad, cup of mixed fruit
12. all natural turkey slices on salad, greek yogurt and an apple
13. egg white omelet (3 egg whites, 1 egg) with veggies, cup of fruit
14. salad , apple with almond butter, cottage cheese
15. 2 ounces Grilled chicken (sliced thin) , avocado, tomato all in between 2 slices thin sourdough toast.  Top with favorite dressing.

Note

These suggestions are to get lean.  They are not for a body builder and/or to use as a lifestyle eating plan.  I know some of you still want pizza, chips etc…which is your choice but try to substitute with a lower fat and whole food alternative.  IE: light cape cod chips rather than low-fat pringles. 

If you are going to keep eating foods that are high in calories than cut your quantity and drink more water.

15 Lean Breakfast Ideas

Sign in on the home page with your email and name to get a FREE Diet analysis plus I’ll give you access to a online personal diet log and menu creating system for FREE.  Valued @ $ 19.00 month.

15 Lean & Healthy Lunch Ideas is a post from: Fit Bytes - Unplugged

• Tuna Consumption: The Good and Bad! For You and It's Population. The heart-health benefits of eating fish has been long known by the general public.   Over the last few years,  the...
• 28 Healthy Snack Ideas Choose Only 1 ..Limit to 2-3 per day. Organic apple, sliced chicken,tofu or turkey slices (all natural, free range)             Protein...

• High Levels Of Lead Found In Major Brand Lipsticks. If you happen to use lipstick from companies like L'Oreal and Cover Girl, you might be unknowingly exposing yourself to...
• Saturday Weekly Recap and Links Given that I have already talked about my new diet the medically assisted food based 1200 calorie low carb low...

Ann is one of my clients who has 5 kids (ages 3-9).  She got really fit within the last year.  She works out 5 days a week/30-60 minutes a day.  Cardio at least 30 minutes/weight trains 2x (with me)/pilates 1x.

Try this at your own risk!
Perform each exercise 10-25 reps. Use a 5-15lb medicine ball
Circuit the entire routine 1-5x.

Comment after you try! I’d love to hear what you think.
Ill add more to it 10-21.

6 Pack Abs! Few Ab Exercises can add Up to Big Results. is a post from: Fit Bytes - Unplugged

• Flash Workout Premise: quick workout with minimal equipment   Beginners: Repeat from top to bottom 2x, 5 reps each exercise  Rest 30 seconds...
• Biceps and Back Workout. Back and Biceps  Equipment needed (pull up bar or gravitron, dumbells,straight bar and or body bar (10-25lbs)  Need Exercise Balls,...

• My Year End Financial Performance Review Mr. ToughMoneyLove has spent a good part of the past five months being critical of others who use poor judgment in...
• A Problem with The Biggest Loser I like watching The Biggest Loser. I don't look forward to it like Heroes, but it's still a good show...