Tag Archives: exercise


Is Sunday your rest day? Or do you pick a busier day during the week? It’s great if you want to be a superstar and exercise everyday but do you know that can actually be worse for your body? Here … Continue reading

No such thing as an excuse

Well the title kind of says alot but as I walk on the treadmill this morning thinking about all the hurdles I’ve had to jump over I think about people’s excuses and they make me mad. Don’t get me wrong people are untitled to their opinion but if you say your going to do something do it.
I was an avid marathon runner, lost 65 pounds, found out I had compartment syndrome and excess scar tissue had surgery, recovered a year later to find out in my check up that I have a tumor in my ankle and a torn unrepairable ligament in the other side of that ankle. Those are my excuses to acting crazy sometimes but never an excuse to lay in bed and not enjoy an active lifestyle. I may not be able to run, climb stairs and do calf raises for the rest of my life but damn it I won’t let an excuse be more important than my need for health. You shouldn’t either! There are no excuses worth being excused and if you truly wanted it bad enough there would be no I’ll start tomorrow only I will start today.


How do I get abs?

How hard is it to get abs? Or easy? Can I get it in a pill?

A crazy twisting contraption that I can order from t.v?

We all want at the very least a sexy flat stomach but how realistic is it?
Like this?

Or this?

Truth is unless you are blessed in the genetic gene pool it takes alot of hard work and an almost perfect diet. Also how often do you see girls with a 6 pack like this at the beach? Do you know that these girls either nutrient deprive before a photo shoot? Or have such a low percentage of body fat that it’s bordering dangerous? It is false advertising. I have amazing abs first thing in the morning but as soon as I have my coffee and water there gone.
If you want abs it’s not just cardio, crunches and eating healthy it’s also giving up things that contribute to your overall health. Is giving up fruit and some veggies really worth it?
What about this picture? With steps to do it?

This picture is actually more realistic this is attainable and so is a flat stomach. The secret to a great stomach is balance of all things, maybe I’m sounding negative but I’m trying to set the stage so you don’t feel like a failure.
Just be you and be healthy! Abs or a tight toned tummy or a flat tummy will all come with being true to your body.


There’s an ap for that

There are so many fitness aps out there, how does one choose? Well through trial and error I have found my favorite. NTC Nike Training Club.
It is absolutely fantastic with timed workouts, pictures, unlock able recipes and star workouts so you feel like its a game.
I have always liked Nike Women and what their product represents! It’s not about being pretty its about being tough! Making clothes that will withstand a beating a race, a WOD, gym and even yoga.
I have included some pics of the ap so you can see it, did I mention it’s free with no ads?
Love this ap. what do you use?




Testimonial from the Bulge to Buff Challenge

I recently posted a 4 week challenge, I did it and loved the results!! I put a lot of effort into creating a program and one thing that I think trainers want people to know is how much effort goes into creating a plan. Not just an average plan with simple weights but a fat loss and muscle building plan that works across the board. There is a lot of science behind it. This bulge to buff was created by me for everyone to use regardless of their fitness level.
The more fit, the heavier the weights and faster they completed the workout. It was also designed to keep the heart rate up while lifting weights to ensure maximum fat loss. Here is A copy of an email of a successful challenge taker.

Since I started working out in April with all your motivation/expertise:
I was 29.8% body fat and at my heaviest at 175.3 lbs

These numbers below are from a few days after I started your program, maybe 2 or 3 days
April 22
Waist 31.5
Hips 39.5
Neck 13
Weight 175.3
Body fat % is 29.80
This is where I should have taken measurements of my butt and thighs … Oh well

Then may 22,
Weight 168.2
Waist 29.5 (down 2 inches)
Hips 37 (down 2.5)
Neck 12.5. I still don’t get why/how ones neck shrinks ??? (Down 0.5)
Plus where ever else I shrunk, so anywhere between 6- 8 inches approx. (Possibly more) As I know my butt and legs shrunk, I feel it in my clothes.
Body fat % 23.7 (down 6.1%)
So in total since April I’m down 7.1lbs/6.1% body fat, Seeing the measurement results, clearly I have gained muscle (which I know is heavier) and lost that fat.
Congratulations to her, and I hope you guys take the challenge!

Define Me-ABS

Click the link below for the Ab workout


For best resuls print in landscape.

Remember all workouts are done by you and Fitness and healthy Living Tips and any employees or individuals involved are not responsible for any injuries that occur as a direct or indirect result of the workout provided.

Define Me Workout Tracker

So here it is the follow-up to the Bulge to Buff challenge. This will give you definition and leaness as I expect you to do minimum 30 minutes of cardio a day, this can be active cardio such as swimming, walking,biking you DONT have to be stuck on the treadmill.

I will be posting the workouts all at once so you can print them. There will be this page and 8 pages for the 6 days of the week there is a workout, plus one for abs, and sheets with pictures of the exercises on them. Enjoy

Define Me     Print in Landscape