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“I don’t have enough time to exercise!” When was the last time you said that or heard it on the lips of someone else. We all know that it is an easy excuse to use when we don’t want to do something (or commit to something).

You have heard this saying: “You get out of it what you put into it.” This is certainly true when it comes to the health benefits received from regular exercise (you actually get more than you put into it). These are some benefits of just 30 minutes of daily exercise activity like walking, jogging, biking, dancing or swimming:

1. Lost Weight
2. Reduced Body Fat
3. Lower LDL Levels (bad cholesterol)
4. Lower Blood Pressure
5. Improved Heart Function
6. Reduced Risk of Chronic Diseases such as diabetes, cancer and heart disease
7. Improved Appearance and Boost of Self-Esteem
8. Increased Energy
9. Reduced Healthcare Costs

Do you have a spare 30 minutes in your day? Of course you do. Go ahead and get started! Walk around the neighborhood for 30 minutes every day and before you know it you will progress to running and lifting weights too.

What Influences a Woman’s Ideas about Her Weight?

A woman’s weight is influenced by many things. According to a survey taken by Fitness Magazine, a woman’s attitude about her weight is most influenced by “the fit of her clothes.” And, coming in second—”whether she feels good physically.” She wants to look and feel good!

Don’t be a weigh scale junkie” by jumping on the weight scales 10 times a day! Measure your fitness success by fat loss, inches lost, muscle mass gain and weight loss….speed up your metabolism (by increasing muscle mass) and keep the weight off for good. This takes time. Change your eating habits. Make the lifetime commitment to health and fitness.

Regular weight training (including bodyweight exercises) and interval cardio training will give you the sculpted body you want—FOR GOOD.

Take Advantage of Your Time

Make the most of your precious time by multi-tasking. Such as working out while watching television. One 30-minute television program equals one workout.

Here’s a good workout that takes just 30 minutes:

1. Plank, 10 repetitions, 5 second hold

2. Prisoner Squats, 15 repetitions, moderate pace

3. Pushups, 12 repetitions, moderate pace

4. Bentover Dumbbell Rows, 12 repetitions, moderate pace

5. Standing Dumbbell Shoulder Press, 10 repetitions, moderate pace

6. Tricep Dips on Chair, 10 repetitions, moderate pace

7. Squat Jumps, 10 repetitions, fast

Repeat circuit 3 times. Try not to rest between exercises. Rest 2-3 minutes between circuits.

Don’t put it off……start today!

Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

Interval Cardio on Land

Have you ever tried doing 20 minutes of running intervals on grass? You should. If you get through one week (3 sessions) of these cardio intervals, you will see the results.

When you have a choice, run outside on grass, sand, etc. (not pavement, asphalt or other hard surface). Why? Because its tougher—you have to supply all the momentum and force with no help from machines. This will cause you to burn more calories during and after your workout.

Research says that you will burn 10% more calories by running on the land. I believe its probably more when you figure in wind resistance and natural land inclines.

Running outside is definitely my first choice and sprint intervals is the cardio workout I do the most. It works—much better than cardio on machines!

–It could work this way: Sprint 50 yards, walk back to start line, sprint 50 yards (do this rotation for 20 minutes)

Another effective form of cardio exercise is bodyweight cardio. Pick strength exercises like squats, step ups, squat jumps, pushups, pullups, inverted rows, etc. and do 20 minutes of cardio. You get both strength and cardio benefits.

–Do sets of 10 for each exercise and walk 30 seconds between sets (do exercises for 20 minutes)

My point is this: ditch the machines and do tougher, more effective cardio on land. The body fat will melt off!

Leg Strength Circuits

Sculpt your legs with a consistent, challenging exercise program. You want your lower body to look good in 3-D space. Your leg exercise program should train your leg muscles in all planes of motion. Your leg exercises should also include high speed exercises like jumps and sprints to shape your bulkier fast twitch muscle fibers (like glutes and hamstrings).

Rotate heavy and light lifting days. You could do bodyweight strength circuits on your light days, if you want. Since this workout is circuit-style, you also get the benefit of a great cardio workout. Do each exercise (10 repetitions) one after the other with little or no rest between exercises. Rest 2-3 minutes and do the circuit again. On heavy days, do 5 repetitions of each exercise and rest 30 seconds between sets. Here is a representative leg circuit program:

–Walking Lunges with rotation
–Bodyweight Squats, squat jumps (rotate with each circuit)
–Glute Bridge
–1 Legged Dumbbell Deadlift
–Reverse Lunges
–Split Squats
–Front Step Ups
–Side Lunges (pictured above), side-to-side cone hops (rotate with each circuit)
–Lateral Step Ups
–Transverse Lunges
–Glute/Ham Raises
–Calf Raises (slow and fast)

Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

I know the size and shape of your abdominal area is important to you. Keep thinking that way…..

A fitness assessment is performed by a professional trainer before you start your exercise program. Body fat measurements will let you know where you are and how far you have to go to reach your goals.

You should focus not only on your belly fat…..focus on burning total body fat with full body circuit strength training and short, intense interval cardio sessions.

Your strength training sessions can be about 30-40 minutes (3 times a week) and your cardio sessions about 20 minutes (2-3 times a week). Your strength training workouts will include core exercises like planks, bridges, back extensions and mountain climbers to help burn your belly fat. If you want to do extra “belly fat burning” core exercises on off days, you can.

There is a correlation between chronic diseases, such as cancer, and abdominal fat.

Work to shrink your waist size and abdominal fat. Researchers from the American Cancer Society warns us about the deadly risks of having too much belly fat.

Eric J. Jacobs, PHD, American Cancer Society strategic director, and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period.

It didn’t matter if the person was normal weight, overweight or obese (according to body mass index).

“We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.”

Burn your post-baby fat as soon as you can. Don’t let post-baby fat follow you to subsequent baby births, if possible. Excess weight/fat gain and failure to lose this weight six months postpartum are predictors of long-term obesity, according to research.

Exercise plays a huge part in the fat-burning process. Many women continue to do strength and cardio training well into the third trimester of their pregnancies. Sometimes medical conditions don’t allow much exercise. After the birth of your baby, resume your regular workouts as soon as you can.

And, get a good fat loss meal plan that you can maintain. It obviously plays a huge part in the success of your fat loss and weight loss efforts.

Start slimming down your tummy region now (summer is coming)!

Be sure and download my FREE 14-Day Accelerated Fat Loss Program and torch body fat now!

“Exercise is not my life…..exercise makes my life better!”

Her Fitness Hut is featured on EmpowHER, a great health issues website for women! Her Fitness Hut has also been named in the Top 50 Personal Training Blogs by Physical Therapy Assistant Schools!

Check out my other great blogs:

My Fitness Hut Blog has been recognized by Stanford University Wellsphere as a Top Health Blogger! Quite an honor coming from that institution!

Sports Fitness Hut Blog has been recognized by Stanford University Wellsphere as the #1 Sports Fitness Blog and NursingDegree.net as one of the Best 100 Health and Nutrition Blogs for Athletes! The blog has also been named one of the 50 Best Sports Medicine Blogs by Masters In Healthcare! It is an honor to be recognized by those in the health and academic fields! Afterall, health is number one for everybody—including athletes!

A balanced life is definitely your best chance for a quality life.

The book contains 52 encouraging stories from experts who will help you grow, change, expand and evolve into the best version of yourself. My story is on page 59, in case you’re wondering. I am grateful that Evita asked me to contribute to this great book!

Here are some quotes from the introduction of the book:

“Change is the most constant phenomenon of life. We see it on every level from the microcosm to the macrocosm. Our Universe is constantly changing; our solar system; our planet. Nature is constantly exhibiting change. Our bodies change. Our minds change. Our relationships change. Cultures, customs and traditions change. Political policies, economies and our world constantly changes.”

“Given this, one would think that the human being would be an expert at dealing with change. Yet it is this very phenomenon that causes us the most problems, challenges, heartaches and headaches. Most of us resist change on every level, and at every chance we get. We are quick to form attachments, derive habits and try to live in a predetermined, stationary state. Change causes us to complain, become depressed, confused and harbor various negative thoughts and feelings, which in turn lead to negative behaviors. What we do not realize however, is that going against the Universal nature of all that is—change—is the root cause of our dissatisfaction and unhappiness. It is not the person, place, thing or event that makes us unhappy, but change itself, or rather how we deal with it.”

“To understand why this is so, we have to understand or realize another given in nature—growth. If we look around at just the natural world, which is our best and most trusted teacher, we can see that if something living is not growing (or expanding), it is dying. Even the things we consider non-living are undergoing constant change. If we relate this to our human nature, we begin to see that what causes us the most pain and suffering is the suppression of our internal growth. It is natural for us to grow, this is what feels good. While we can have periods of integration, it is unnatural for us to stand still or contract, or experience a sort of inner dying. It is painful on many levels of our being.”

“Growth. Change. Expansion. Evolution. Each of these is in its own way synonymous with life, living and being alive. Change fuels growth and expansion, and in turn we evolve. Yet it is these very aspects that most of us fight against and try to suppress on a daily basis. We undervalue growth/change/expansion/evolution of the self, others and society, and they mirror this back on us. Therefore in going against nature—our nature—we subject ourselves to lives based on struggles and suffering. We expect things and people to stay the same, when we should be celebrating change.”

“Whether you know it yet or not as your personal truth, at our essence, we are energy beings. We are infinite. We are eternal. Therefore our soul, our spirit, our essence craves growth and expansion. When we deny ourselves this, we feel pain—mental and emotional pain, that oftentimes even turns into physical pain. All of us expect a baby to grow into a child and then into an adult. We would find it unnatural and problematic if a baby did not experience physical growth and change into an adult human being one day. Yet while we accept this external physical growth, we often forget that there is also an internal spiritual/mental/emotional growth taking place as well. And unlike the physical growth, our internal growth is not meant to stop, not in this lifetime, nor beyond it.”

“There are 52 stories, subdivided evenly between the mind, body and spirit sections. Why 52? One reason is to give you lots of resources of insights and inspiration that can be used along your personal journey of change, growth, expansion and personal evolution. Secondly, there are 52 stories so that there is one for every week of the year.”

Evita recommends that you read this book in one of the following ways: randomly, weekly, all at once, or by section.

One of my favorite sections in the book is “We Are In This Together.” This is why Evita wrote this book—we need to help each other in this life.

Download your Free Book now because “This Is Your Year!“

Evita Ochel
EvolvingBeings.com