Top 10 New Year Resolutions

Start the new year off right and make a commitment to yourself. It's always easy to say what you hope to achieve but actually sticking to that goal can be demanding. Don't fall short this year, these should be the top 10 things on your list to achieve this year:

1. Set attainable goals 
2. Find fulfillment in your life

3. Exercise

4. Take care of your health

5. Sleep and relaxation

6. Drink water

7. Show gratitude

8. Be positive and open

9. Travel

10. Stay connected with family and friends

9th Annual Bikini Boot Camp

Are you tired of going to the beach summer after summer wearing a big T-shirt and shorts? If you are then, do something about it and take the plunge. Join the best boot camp in Miami for Bikini Boot Camp. The class is not about running around wearing a bikini and playing games on the beach! It's a 1000 calorie burning, fat melting, heart pounding, butt lifting, thigh tightening, arm sculpting, body defining, fun and exciting TOTAL BODY WORK OUT! 

 

It's the most fun you will have sculpting and losing weight to get that bikini body you desire; so you can throw out the old T shirt and shorts. Feel confident amongst a group of women that have the same goals as you do. The class is guided by personal trainers that keep you motivated and focused towards your goals! You are provided an orientation with weight in, a 6 week comprehensive meal plan, grocery list, online support and of course 6 weeks of the best damn fitness program for only $100. 

Join now! There's nothing to lose but some excess pounds!

www.toneyouup.com

Your emotions can affect your weight.

Nothing is worse than being depressed and hurt from relationship woes. Who would have known that it could have a profound affect on your weight and your health. We've heard of the girl with the broken heart that dives into the pint of chocolate ice cream or eats an entire box of chocolates. Honestly, who could blame her? Comfort food is comforting and eating normally brings back some sense of nostalgia. It's not so great though, after months of sulking and eating (comfort foods) you gain 15-20 pounds. 

As wonderful as it feels to eat all that yummy food when we are down, we are really hurting ourselves. First, we should never use anything as a crutch to make us feel better, wether it be food, alcohol or drugs. We should always try to focus on what is causing the pain and get rid of it.

I have experienced deep pain before and I have resorted to both methods. I must say in my experience; I always felt much better when I went to the gym or a dance class rather than indulge in alcohol and chocolates. 

My best and dearest friend just went through a very difficult divorce. She was in love with who she believed, was the man of her dreams. She was happy, exercised regularly, ran a profitable business, remained healthy and brightened whatever room she was in. Unfortunately, one day she discovered that her husband was cheating on her with many different women. She was heart broken and crushed and that began her demise. She tried for a year to mend the marriage but he continued to lie and see one of the other women. I watched as my dear friend cried, ate junk, slept for days at a time and I even witnessed her gain an alarming 50 pounds. I tried to help her by taking her to the gym, going out, talking and doing whatever it took to get my friend back.

Since her weight gain she was diagnosed with some health issues and was severely depressed. She finally got fed up of being fat, depressed and even got sick and tired of eating ice cream and chocolates. She started healing by eating right, going back to the gym and getting out of the house again. After about 9 months of getting herself back together she lost 67 pounds and looks better than ever! The best part is that her cheating ex got exactly what he deserved..... He lost her!

Be good to yourself even when the pain is so tremendous that you feel worthless! Take care of your mind and body and don't pollute either one with negative thoughts, habits, activities or people.

Lose weight

I've been a trainer for many years and I have watched people struggle with their weight loss. Often times they become really frustrated with trying to adhere to a strict diet plan. The fact of the matter is that people want to do a diet only for a couple weeks and see results. It doesn't work that way, a diet normally means a life change in the way you eat. 

Why not still enjoy all the foods you love and still lose weight? I found that my clients found it difficult to do a diet rather than just replace a meal or two with a nutritional shake and that was not only more effective but easier for them to make part of a lifestyle change. By taking the her alive weight loss kits that I recommended most clients experienced between a 10-15 lb weight loss and were more capable of maintaining the diet program. Herbalife offers all the nutrients and less calories in a cup to help with weight loss. There are a variety of flavors and options to chose from plus it's the only healthy weight loss program that actually pays you to lose weight.

To find out more about Herbalife and losing weight please feel free to visit my site at www.goherbalife.com/toneyouup 

Choosing the Best Workout Bra for You!

Picking the right workout bra can be tricky business. For the most part, a solid workout bra can range from $15 to $60 (Whoa!) but you don’t have to spend the big bucks to get the support you need. Here are some tips to help you to choose the workout bra that suits you best.

•       Pick a workout bra that is seamless. This will help to prevent chafing. Nobody likes chafing.

•       If you have large breasts, choose a workout bra with wide shoulder straps (that won’t cut into you)

•    Stay away from 100% cotton. Look for workout bras made of moisture wicking fabric.

•     Try it before you buy it! You may think you need a small, but a medium may actually fit you better.

•    Since you’re trying it on, do the bounce test. Do a little jog and some jumps to see how the bra reduces breast movement. We do not want everyone to stare at your bouncing girls.

•       If you find a bra you love, buy a few! Good ones are hard to come by, so hoard them!

4 Must-Do Beach Body Exercises!

So, it’s been getting hotter and hotter as you all may have noticed. This can only mean two things: possible heat stroke and the return of bikini season. This post will provide some beach body exercises (most of which you can do at home!) so that you’re feeling a bit tighter when you rock your swimsuit. Remember, this beach body exercises will not make you bulky or manly looking. They will give you a nice shapely figure.

First thing’s first. A nice firm butt! You will achieve this with a single leg bridge. This beach body exercise will work your glutes and hamstrings. Trust me, you will feel the burn. The fact that you’re doing one leg at a time gives an additional challenge. If you don’t have a bosu, you can prop your foot up on the couch or something sturdy. Simply place one foot on the bosu (or whatever) and keep the other foot straight up in the air. Then, you’ll lift your body and focus all your energy on the leg that’s down. Once you’ve bridged up all the way, squeeze your glutes! Squeeze! And that’s rep #1. Aim for 20 reps each leg. If you can do more, go for it. You will only benefit. Do 3 sets.

Next up: Squat jumps! You know the drill. Squat down nice and low, keeping the knees at a 90 degree angle, then jump up as high as you can. For this beach body exercise, don’t wait more than 5 seconds between each rep. You need to burst with energy every time! Do 3 sets of 12.

You’re going to love-hate this next exercise: the push up. Yes, we all know what it is, but let me remind you how to do it correctly. Also, you must be wondering “Why should I be doing a push up?”. Well, a push up is mainly a chest muscles exercise. So say goodbye and good riddance to that little chunk of fat right there between your boob and your armpit. Keep your back flat, your butt down, and your abdomen tight. Plus, women’s upper body strength is generally lacking, so do your self a favor and do this beach body exercise today. Do 3 sets of 10.

Abs. Were you ladies waiting for me to say it? I’m going to recommend bicycle abs because it accounts for the obliques. Put your hands behind your head and reach your elbow to touch your opposite knee. Keep alternating for one full minute.

Get a jump start to your bikini physique and do these beach body exercises at home!

Virtual Training

Start training from anywhere and anytime! SKYPE- toneyouup and start your training today.

Tone You UP Bikini Boot Camp

Check out our Bikini Boot Camp Trailer! oin Bikini Boot Camp on May 27, 2013

The Truth About Liposuction

Liposuction is when fat deposits are specifically removed from certain parts of the body. It is a cosmetic procedure meant to enhance one’s self image. But does it come free of cost? Definitely not financially. Besides the expense, there has to be a catch. There’s no way that I can have this procedure done, to remove stubborn belly fat (for example), and then continue my life and never have to worry about my belly looking rotund again. Liposuction is not a substitute for eating healthy and exercising nor is it a solution to obesity. It does not boost your metabolism or increase muscle mass like being fit would and, many times, people regain the weight (plus some) after liposuction. Not only that, here is a list from the American Society of Plastic Surgeons website that lists the risks of liposuction.

• Uneven contours
• Rippling or loose skin
• Skin or nerve damage
• Irregular pigmentation
• Infection
• Fat clots
• Blood clots
• Excessive fluid loss or fluid accumulation
• Unfavorable scarring
• Thermal burn or heat injury from ultrasound with the ultrasound-assisted lipoplasty technique
• Anesthesia risks
• Bleeding (hematoma)
• Change in skin sensation
• Skin discoloration or swelling
• Asymmetry
• Pain, which may persist
• Damage to deeper structures such as nerves, blood vessels, muscles, lungs, and abdominal organs
• Poor wound healing
• Persistent swelling in the legs
• Deep vein thrombosis, cardiac and pulmonary complications
• Possibility of revisional surgery

Personally, I would say that anything on this list is worse than having a fat belly. Most of these risks are dangerous and/or have permanent affects. So, if I get liposuction, I can have a slim tummy but it might be scarred, uneven or I might not have sensation on it because of nerve damage? Oh, and I might gain the weight back on top of all of that. Doesn’t sound like a fair deal.

Listen up everyone, there is another solution to getting rid of the fat that you so desperately dislike! It is called lifestyle change. It may involve hard work, sweating, soreness, getting up early, eating vegetables and may have some side effects like feeling accomplished, making friends, losing weight, getting compliments, gaining muscle and being happy with one’s self. Sound okay? There is no need to pay thousands to get surgery and risk harming your body when you can pay a monthly membership at a gym or at Tone You Up to decrease your body fat and increase self image. Fitness can really change your life for the better forever! Liposuction is a temporary fix. And wouldn’t you rather say “I worked hard to have this body” instead of “I paid a lot for this body”? 

Get the Scoop on Tabata Training!

Izumi Tabata is the founder of Tabata training. It was developed in Japan after Izumi decided to compare moderate intensity training with high intensity training and discovered that high intensity training had the most benefit! There are two main types of energy systems in the human body: anaerobic and aerobic. The aerobic system utilizes oxygen to create energy, while the anaerobic system does not. To understand this better, picture an aerobic athlete as a marathon runner and an anaerobic athlete as a 100m sprinter.

What Izumi Tabata realized is, by doing high intensity exercise, you can increase both of these energy systems! By only doing moderate intensity exercise, you only increase your aerobic system. Now, why do the exercise intensity that doesn’t give you the most bang for your buck? It just doesn’t make sense girls and boys! Efficiency and effectiveness! That’s what we’re after.

So how does it go?

Well, since it involves high intensity training, you will be doing movements that are challenging and really get your heart rate up. Weights can be utilized to make the workout even more exciting and effective. Movements may vary from jumping jacks to high knees to push ups, etc. There’s really no limit. What you can guarantee is that you will get one serious workout and that it will only do your body good!

A Tabata workout is usually set up like this:

4 minutes in duration

20 seconds intense training

10 seconds rest

8 rounds

Give it a shot and see if it’s for you! It’s a workout that can be done at home as well, but I recommend that you do it in a group of class setting because it’s tough and the support and competitiveness of your peers will only help you! We will be offering it at our Tone You Up facility so come check it out!