If you had to choose one color to promote weight loss, what would it be???   Some would choose red, others orange, and the rest might settle on yellows and greens.  However, research shows that the ONE COLOR that is best for weight loss is actually BLUE!!  The color blue and weight loss can go hand in hand around your house in many different ways.

Color Therapy Fitness Tips

• Blue is the least appetizing color.  So eating your food on a blue plate has been used for years to keep people from over indulging.
• If you think about the color blue, it becomes evident that humans shy away from this color because it is a signal of poison (in vegetables), and bacteria such as mold.  Look at this picture and tell me if you’d want to eat it.

Blue Eggs on Toast

• Watch what ABC news had to say about the color of your plate and the food you eat.  They have some interesting facts to add to weight loss and color therapy.

• Change the color of the light bulb in your fridge to a soft blue light.  The soft light will fill your fridge with the least appetizing color and help you to control those late night bindges.
• Use a blue table cloth to make every meal controlled.
• Fill your dinning room with pictures that contain the color blue.  These subtle hints will play a role in your appetite.

Sure, these fitness tips may sound a tad odd, but using using colors that your body already regards as “poison” of “less appetizing” could be something you’ve overlooked for years!!!   All you have to do is think about some of your favorite restaurants and restaurant chains, what color of plate do you get served on?  What color is the inside and outside of the building?  Do you see any blue in sight??  Probably not!!!  That’s because they already know that blue is the least appetizing, while white is the most.  If you love this fitness tips, share with all your weight loss buddies, they’ll be glad you did!

Adria Ali

BS, CPT, PES, CES

    Cross fit exercise routines have hit the fitness community hard and they are becoming more and more common.  While the exercises aren’t new, the term is being passed around frequestly as people boast about the intensity of their workout routine.  If you’d like to try a corss fit workout you can either go to a specific training studio that caters to that type of workout OR you can come here and we will give them to you for free   We are starting out with a basic cross fit routine.

Reebok CrossFit Anthem: What is CrossFit?

Cross Fit Workout 1 

• 20 Pull-ups

• 30 Push-ups

• 40 Sit-ups

• 50 Squats

  * cardio boost for extra weight loss results.  Pick an exercise such as jumping rope, running, jumping jacks, stairs etc.  and add 1-2 minutes at the end of the routine.
  REST-   Rest periods should not exceed 5 minutes.  Our golden rule is not longer then 2.  Once your done resting, repeat the routine  several more times (see the difficulty levels below)

*Can’t do a push up???   Try doing the push ups on your knees or a wall to start.

* Pull -up alterations – If you’re at the gym they have many machines that help you do pull ups.  However, if you are at home you can use a band.  Here is a video that uses bands to help you do pull ups.   You will need a pull up bar.

  It’s up to you whether you use weights on the squats or not.  My recommendation would be to do this full routine once.  Then you will have a good idea of how difficult it is for you.  If it is too easy, alter the workout.

Difficulty Level

EASY:  2-3 rounds  (no weight)

MODERATE: 3-4 rounds  (some weights)

HARD:  4-5 rounds (everything is hard, kill me into shape)

   This is a basic routine.  We will be posting more difficult exercises as time goes on.  If you know someone who has been dying to try a cross fit routine, send them these fitness tips.

Adria Ali

BS, CPT, PES, CES

Pound It Out, is a new class that brings together 3 things, rhythm, music, and exercise (although you may forget you are exercising).  You don’t even have to dance to burn off those extra pounds!  All you have to do is drum your way to a better body!

Pound was created by 2 female drummers to give people a fun way to lose weight.  The weighted drum sticks allow you to take your frustrations out without punching, kicking or using a bag.  The music alternates between R&B and rock ‘n roll.

“That Normal Vegan,” wrote

The energetic and amazing (yes I’m gushing a lot here) instructor kept me interested the entire time, a tough fete in my world. At times I felt like I could actually follow a beat. And when everyone pounded, in unison, along with a Nirvana song, all while keeping our legs raised and our core tight, the sound was nothing short of inspirational. We were doing it. We were this band of misfit, fitness-hungry girls getting the past week out of our systems, setting up the week ahead.

Where Can I Take  ”Pound It Out?”

Pound It Out is featured at Crunch fitness centers.   If you don’t already have a membership, you can get a free week pass to test it out.  Currently, they are hosting “Pound It Out,” classes in Los Angeles,  New York, San Francisco, and Miami.  Click Here to visit the Pound It Out site and view their schedules.

If you’ve been thinking about taking classes and just can’t imagine climbing little steps repetitively, punching the air, or moving your hips, this could be the class for you!  Fitness doesn’t have to be torture!  Share this fitness tip about this amazing new way to lose weight with your friends, gym buddies, and family!   “We Love Helping You, One Tip At A Time”

Adria Ali

BS, CPT, CES, PES

Several weeks ago we wrote about how awesome Spotify is for making playlists.  After posting that article, spotify was nice enough to give us a 3 month PREMIUM subscription to give to one of our lucky readers!!!   We decided to make this a fun and interactive giveaway for all.

If you didn’t read our last article, click here to check out what spotify is all about!  CNet.com labeled it as “An all you can eat buffet of music.”  You can listen to full tracks and  albums for free!  Who doesn’t want that!!  Here’s a brief video to fill you in further.

 Here’s how to win out Spotify giveaway!

How To Enter To Win

1. Go to spotify.com  and sign up for a FREE account.
2. Once you have your account, put together a workout playlist using their free music downloads.
3. You will see a link that you can use to share your playlist with others.  Send us that link and BAM your entered!
4. Once your initial playlist has been submitted, you can continue to enter each daywith twitter, and facebook (see widget below)

Use this box(below)  to enter to win.  You can also visit our side bar to watch the progress of the giveaway and enter on other days without having to return to this article.

How Workout Playlists Will Be Judged                    

• Motivation – is it a good motivational song?     
• Lyrics – Do the lyrics empower the listener
• Rhythm -  Songs should be upbeat

a Rafflecopter giveaway

Have fun with this contest and spread this fitness tip all over the web so your friends can play with you!!!  We will be posting our top workout playlist to be shared with our readers.  Fitness tips like these should be shared so everyone can benefit from upbeat workout music that inspires, motivates, and gets them moving.

The Contest ends on 5 /13/ 2012 at Midnight.  Get moving so you can have multiple entries in the giveaway~ !

    The stress of the week is slowing down so it’s time to ramp up your workout!  Make the most out of your time with this exercise routine below.  These fitness tips will help you burn calories, lose body fat, and fire up your metabolism over the weekend.

12-15 Step Back Lunges (on each side)

20 squats 

15 Bird Dogs On Each Leg 

15 Walking Lunges (15 down/ 15 Back)

10 Get Up / Get Downs – Starting With Right Leg 

10 – Starting With Left Leg ( don’t stand all the way up – stay in squat

position and make it burn!)

15 Warriors on Each Side (hold and squeeze you butt at the top of the motion)

(source: lovemilerun)

If you haven’t noticed already, these exercises don’t have weights.  Having your hands above your head during these exercises is your resistance.  Trust me, after 1 full round you won’t think you need to add any weights.    Do these exercises back to back with minimal rest in between.  Once you have preformed each exercise once, rest at the end of the round for 1 -2 minutes.  Then repeat the whole cycle  2- 3 more times (4 -5 if you are advanced).

Trainer Tip 

To burn even more calories, throw in a CARDIO BOOST.  Instead of resting at the end of the cycle, do some sort of cardio (jumping rope, jogging, sprinting, jumping jacks etc) for 1-3 minutes, then rest.  Do this for each cycle.

If you want to move it to INSANITY level, add 2 -3 CARDIO BOOSTS through out each round.

If you like this workout, spread the love and pin it, facebook it, and tweet this fitness tip.  ”We Love Helping You One Tip At A Time.”

Adria

If you haven’t ventured into the world of P90X then it’s time you bought it, downloaded it or found it on Youtube.  No matter what your fitness level is now, doing P90X will transform you body, your outlook and your self esteem in a matter of weeks.  There matto is “Keep Pressing Play,” and it’s a good one.  Don’t stress yourself out or beat  yourself up if you can’t get through the whole routine.  Just keep going and do as much as you possibly can each and every time.

AB RIPPER X: 25 reps each

1. In & Outs
2. Bicycle (2 sets, one forward, one backward)
3. Seated Crunchy Frog
4. Cross Leg/Wide Leg Sit-up (Not shown)
5. Fifer Scissor
6. Hip Rock’N Raise
7. Pulse Up
8. Rollup/V-Up Combo
9. Oblique V-up
10. Leg Climb
11. Mason Twist (50 reps, not shown)

Here are most of the ab ripper x exercises in motion!  Even if you do 3 of them your abs will be burning up!!!

    Save this workout to your interest, add it to your Facebook and make sure you keep it on hand for your own routines.  These fitness tips and this routine should be on hand and in your gym bag… Happy Burning  

If you aren’t familiar with Rich Eisen, it may be because he’s more widely recognized for his voice!  His career in sports broadcasting and his fun personality have made him one of the greats on ESPN and now the NFL network.  Currently, Rich hosts NFL Total Access, NFL GameDay Final, Thursday Night Kickoff, The Sprint Halftime Show and Post game show.

Rich’s 40 yard dash started seven years ago.  A fun loving challenge involving Rich running the 40 yard dash in his suit and tie (at the scouting combine) has become an Internet sensation!   This game turned into a way for fans to “Win a Day With Rich.”  Videos from around the web flooded in as people submitted their fastest times all while wearing their work attire.

Take A look at Rich’s 8th run which took place this Tuesday.  Click this link to see if Rich beats his time from last year.

I’m not even a football fan and I think this is hilarious!  Here are some other entertaining videos from around the web!

Can you imagine peacefully working in your office only to see random people in a full out sprint passing your window!???   I would die laughing, then I’d want to try it myself!

Fit Tip Daily applauds Rich for starting this fun and inventive contest.  Even if it gets people up and running for 10 seconds, it may be more then they do all year!  On the flip side, I could see people training all year long to improve their times so they can have a shot at winning a day with Rich in 2013.

Adria

BS, CPT, PES, CES

 * Caution – The Video In This Post Plays Automatically – Desk Workers Beware! 

If Paula can do it so can you!!  In a previous article we wrote about Paula’s struggle with smoking and fatty foods on the Dr. Oz show.  Now it appears that since January, she’s turned over a new leaf. The 65 year-old cooking phenomenon openly announced that she’s also been battling Type 2 diabetes.

While Deen gained international fame for her guilt ridden foods, she says that her weight loss is a product of walking 30 minutes a day and consuming half the portion size of her regular meals.

Paula doesn’t weigh herself daily, instead she waits for her physicals to step on the scale (smart idea Paula).  However, it’s very noticeable that she’s been making some big changes and she does admit to dropping two sizes!

“We don’t own a scale in our house,” says Deen. “Every six months I go for a physical and find out. Now it’s time to see the doctor. She’ll be so happy if I’ve lost weight.”

On the flip side, her son Bobby has his own cooking show called “Not My Momma’s Meals.”  Evidently, Bobby didn’t agree with his mother’s cooking!  He creates healthy meals while on his show and is very proud of his mother’s progress.

“She has a little more pep in her step now,” he told People. “She’d been guilty of being a little too sedentary – like a lot of people.”

While Paul’s progress is admirable, her reputation was compromised when people realized that  she had been keeping her diabetes secret for over 3 years.  Along with the scrutiny, Deen has also been come the spokes person for the inject-able diabetes drug,  Victoza.

   HOW DID PAULA DEEN LOSE WEIGHT??

Portion size was the key to her weight loss mixed with her daily 30 minutes of exercise.  When talking with Al Roker on the “Today Show,” Paula said

“I’ve always encouraged moderation.  People see me cooking all these wonderful, Southern, fattening recipes … it’s for entertainment. People have to be responsible (NYDailyNews).”

 

EEK!  Reality check, I don’t think that people watching the show think it’s “all for entertainment.”  Heck these people see the food on TV, run to the store for the ingredients, and consume them that night!   Hopefully, Paula’s public battle with so many vices will inspire people to get off the couch for some exercise, cut down their food intake, and avoid the risk of Diabetes.  We secretly love Paula (regardless of her fatty foods)  for her delightful personality and her southern charm.  If you know someone who could benefit from this information then please pass on these fitness tips.  It’s inspiring to see someone like her changing their habits at 65.

Adria Ali

BS, CPT, PES, CES

    I am an avid follower of the first P90x.  I love the simplicity of following a DVD and getting killer results.  While this series of DVDs isn’t for everyone due to the length of time and the commitment, it has the ability to transform your body in a very short amount of time.  With the success of the first release, Beachbody decided to develop a second one based on the principles of NASM.  With this partnering they couldn’t go wrong!

If you aren’t familiar with NASM it stand for National Academy of Sports Medicine.  It’s a very credible personal training certification.  Along with the first certification you can also get the CES (corrective exercise specialist) and PES (performance enhancement specialist).  They have incorporated a piece of all of these into P90X2.  While the exercises and the techniques are NOT new to the fitness community, they appear to be something completely original to the public.  In lam-ens terms, these DVDs are an off shoot of the most advanced  ”functional” training techniques.

I have not yet purchased P90x2 however, many reviews are floating around the web so I thought I would sum them up to give you an idea of how this program works and how it differs from the original p90X.

HOW P90X 2 Works

• As with the first version the “90″ in p90 stands for a 90 day routine.
• It incorporates the same “muscle confusion” as the first series.  The workouts change daily to keep your body guessing so you don’t hit a plateau.   You also don’t get bored.
• The aim of of both p90′s is to take your health and fitness to a whole new level.  Increasing strength, endurance, flexibility, core, balance, and athleticism (there is a big emphasis on core and balance in the second series).

3  Phases Of P90X2

Phase 1 – Foundation, 3-5 Weeks

Phase 2 – Strength, 3-6 Weeks

Phase 3 – Performance, 3-4 Weeks

RECOVERY WEEK

PHASE 1 

The first phase of the program is primarily focused on core and balance.  During this phase you will build the foundation to build upon for the next 2 phases.  Some of the workouts in this phase are X2 Core, X2 Balance & core.  The X2 core challenges your midsection will doing other movements to create instability.  This increases the calories you burn will forcing your body to get in tip top shape.  X2 Balance & Power forces you to work on your balance along with strength moves.  The power is explosive movements.

PHASE 2 

This phase moves on to strength and plyometrics.  If you’re familiar with the first p90x, then you know that plyometrics (explosive power moves) are tough but worth every drop of sweat for the results. Phase 2 also focuses on Chest, Back and balance.  This is similar to the first version of p90x chest and back but the intensity is increased with various platforms such as medicine balls incorporated into the workout.

PHASE 3

The last phase of 90X2 is focused on increasing your performance.  This round incorporates P.A.P. (Post Activation Potentiation) workouts – PAP Upper and PAP lower.  The technique is NOT new but is used by trainers and athletes.  It is also know as a form of “super setting.”  You do a weighted exercise followed by an explosive exercise.  It is VERY effective and I have used it for years on my clients to get them in the best shape!

THE GOOD AND BAD OF P90X2

The Bad – P90X2 Review

1.  NOT FOR BEGINNERS – Obviously you should start with the first version of P90X before you move onto the second.  If you think you are going to jump right into this exercise plan without any pervious background then you should think again.  If you were a previous athlete then you should still start with the first version and move onto the second.

2.  THIS IS NOT A CARDIO PROGRAM – If you are a gym bunny but you love to hang out on the cardio machines and throw in some weight here and there … you are not ready for this routine and should start with the first version.

The GOOD – p90X2 Review

1.  PROGRESS AND CREATE THE ULTIMATE BODY!  -  If you’ve made it through the first version then congrats!!!  This version is bound to get you in even better shape ( yes that IS possible after your awesome results from the first series).  The variety that’s in this version is fun, new and challenging.  You’re going to LOVE IT!

2.  NO MORE LONG YOGA ROUTINES –  If you’re like me, you love yoga but you hated the long boring yoga routine in the first P90X!  The second version has been shortened to 65 minutes, which is a big relief!

   3.  YOU ONLY WORK OUT 5 DAYS A WEEK -I admit that 6 days a week (like the last version) was a bit much.  So the creators changed it to 5 days which give you the weekend off to rest. This makes the program way more "doable!"

If you’re ready to take it up a notch an get the BEST body you can in 2012 then this could be how you do it!!!  Use this fitness tips to spread the word to your friends about P90X2 or use the link below to buy your own copy now!

CLICK HERE TO BUY YOUR COPY NOW!!!!

February is when people get real about their fitness.  Once everyone decides that the holidays shouldn’t follow them around all year, they drop  in on our site  and expect to get some real advice on how to transform the marshmallow into a rock!  We put together a mixture of fitness tips from our site and others.  Don’t forget to use the blue bar below to print this out and tuck in your gym bag.  Visuals for exercises are ALWAYS inspiring!

 Body Bar Adductor Lift 

     Set Up: Lie on your side: With right hip against the floor, support your torso with your right arm and extend your right leg, while bending your left leg behind it, placing your left foot firmly on the floor behind your right knee for balance.  Position a Body Bar along the length of your extended leg, putting one end across your foot while grasping the other end with your free hand for stability.

     Action: Flex your toes toward you shin, and slowly lift your right leg toward the ceiling, feeling the tension in your adductors, the inner thigh muscles. For maximum benefit, your leg should cross the midline of the body. Hold briefly, and then slowly lower the leg back to the floor, controlling the weight on your return to the start position. Repeat. After completing the required number of reps, switch sides and repeat the sequence.

Tip: Do not jerk the bar upward as you begin to fatigue. Also, keep your toes pointing toward your shin and your ankle locked in position throughout each rep.

Option: If you don’t have a Body Bar, you can try using an unloaded barbell. Avoid using the large Olympic-sized barbell, since it may be much too heavy.  Instead, use the lightest one you can find.  You can also do this at a low-pulley cable station using an ankle strap

Resistance Band Abductor Pull

Set Up: Attach a resistance band securely between a door and the doorjamb. Attach the looped end of the resistance band around the foot furthest away from the door, and then step away from the door enough so that you can feel the tension in the resistance band. You may need to split your stance a bit.

Action: Flex your toes of the leg attached to the resistance band toward your shin. Next, keeping your leg extended, slowly move your foot away from the opposite foot. Feel the tension in your outer thigh, then slowly return to the start position. Repeat. After completing the required number of reps, switch sides and repeat the sequence (source).

• Tie a resistance band or tube to a stationary object near the floor, such as a table leg.
• Straddle the band, facing away from its anchor, holding the end in both hands.
• Keep your knees slightly bent and your back straight.
• Bend your knees, bringing your hands through your legs, then stand up tall, pushing your hips forward and contracting your glutes.
• Pause for 2 counts.
• Return to starting position.
• Repeat 12 to 15 times.

Originally published in FITNESS magazine.

Fitness Tips Via Video

Blast Your Butt With This Great Glute Exercise (Preformed by Model and Actress Biance Lopez)

This combination move targets your legs, butt, and shoulders.

Combination 2 – Sumo Squats with Shoulder Press 

This exercise works your inner thighs, glutes (butt), and shoulders!  

SINGLE LEG DEAD LIFT 

A
*Grab a barbell with an overhand grip that’s just beyond shoulder width, and hold it at arm’s length in front of your hips.
*Push your chest out.
*Brace your core.
*Your knees should be slightly bent.
*Lift one leg up.

B
*Without changing the bend in your knee, bend at your hips and lower your torso until it’s almost parallel to the floor.
*Pause, then raise your torso back to the starting position.
*Don’t round your lower back. It should stay naturally arched as you lower your body.
*Keep your core stiff throughout the entire movement.

We hope you love these exercises as much as we do!  A big thanks to Bianca for sharing in our love of fitness and taking part in our videos.  Fitness tips are meant to be shared , so blast these great booty exercises all over the web!

Adria Ali