BURN FAT FASTER

BURN FAT FASTER

If weight loss is your main fitness goal, cardiovascular training is essential to accomplish your fitness dreams. Doing cardio first thing in the morning on an empty stomach will burn your fat stores for energy since your glucose in the blood (blood sugar level) is extremely low from fasting during sleeping hours, so your body will turn to its own stored energy to fuel your muscles during tough workouts.

HIGH INTENSITY INTERVAL TRAINING 

The best fat burning cardio method is high intensity interval training (HIIT).  A HIIT session is tough, it’s not easy, but the results & benefits are more than worth it. You can literally burn more fat with less time doing HIIT cardio, that means you will have more time to accomplish your "to do list" for the day by incorporation interval training into your fitness program.

There are two methods of HIIT, short intervals lasting from 20 - 30 seconds and long intervals lasting 60 - 90 seconds. Intervals are a high intensity using large muscle groups in the body. Sprints are an excellent way to do interval training to burn fat at optimal levels, you can do HIIT on any cardio machine of choice or incorporate during your outdoors training.

HOW OFTEN?

To accomplish your fat loss goals sooner you need to incorporate HIIT into your fitness routine 4 to 5 days a week. What is interval training?  Short energy bursts incorporated throughout a cardio routine, typically done every 4 to 5 minutes with moderate intensity between high intensity durations, which should last for 30 to 60 seconds, followed by a moderate intensity for 3 to 4 minutes, repeating 6 times.

Basically a HIIT workout consists of a few minutes of warm up, followed by 6 to 10 periods of high intensity exercise lasting for 30 to 60 seconds, separated by medium intensity, and ending with a period of a few minutes cool down. The high intensity spurts should be done at near maximum intensity by giving it your all. The medium exercise should be about 50% intensity. The number of repetitions and length of each high point repetitions depends on you, do what you can, within time your endurance and strength will increase.

The goal is to hit a high intensity level at least 6 times during your workout, and to have the entire HIIT session last at least 20 to 30 minutes followed by a 5 to 10 minute cool down starting with medium intensity ending with light intensity. The entire exercise time period should last about 35 to 45 minutes which includes warm up and cool down. HIIT is an excellent way to maximize your workouts when limited on time. You will see results much sooner by making HIIT a part of your regular workout regimen.

TURBO-CHARGE YOUR METABOLISM

The beautiful thing about doing intervals for 20 to 30 minutes a day is that your metabolism will be in high gear hours after exercise, you’ll have a rush of feel good hormones (serotonin, human growth hormone, endorphins, testosterone, thyroxine [T4], epinephrine,) during and after exercise.

BURN DEEP FAT

Doing HIIT burns more fat for energy during your hard workouts by using your intramuscular reserves (deep fat stores) which uses the glycogen stores in the muscles and bloodstream for energy. Within 45 minutes after training have a nutritious protein shake (25 to 30 g of protein) and a carb (fruit is an excellent choice) for optimal recovery directly after your tough workout to replenish much needed energy stores to the muscles.  Drink plenty of water (with Liv Sxinney) before, during and after training.

As always proper nutrition is vital to reach success, eat a small balanced meal 5 to 6 times a day consisting of 3 main meals with snacks in between.

Believe in YOU! Set attainable goals. Stay laser-focus on your dream body until achieved! You can attain your goals by honoring and loving you unconditionally.

Happy Training!

Carol Whitaker

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THE ART OF VISUALIZATION

THE ART OF VISUALIZATION

"The moment of enlightenment is when a person's dreams of possibilities become images of probabilities." - Vic Braden

It’s empowering to know that you can literally alter your life experiences & physique by the power of your mind. By having positive thoughts and feelings your mind will be able to create the world of your dreams.

Your thoughts are like a magnet, a simple thought will have a weak magnetic pull just like a small magnet does. A powerful thought of emotion such as joy or fear will have a much greater magnetic pull, thus it will magnetize much more of what you are thinking & feeling into your life.


Our thoughts are magnetic on every level, that is why “like always attracts like”, it’s a universal law—the Law of Attraction. Being mindful of your thoughts through the power of prayer, visualization, yoga, mediation, goal setting and affirmations you will increase your inner-peace and willpower to stay focused on your goals.

MOVIES IN YOUR MIND

The unvarying image that plays over and over in your mind is like a movie which indicates to your subconscious your deepest desires. Within time the subconscious mind thinks that it is reality, not a daydream, reflecting your inner feelings and emotions. The more intensity of emotion you have in regards to the movie that’s playing over and over in your mind the more power you give it. The particular thought or “movie” is mightily magnetizing that which you are focused on, which will eventually create more of what you are habitually thinking regardless if it is for your highest good or not.

Using visualization daily you can create that which you deeply wish for. Visualization is creating a mental picture of something that you are passionate about, such as having more love, joy, health, prosperity and happiness in your life; all of which can materialize through practicing visualization daily.

Visualization is important because it makes the future become crystal clear in your mind’s eye, which ultimately reprograms your subconscious mind to align universal powers to bring your vision to fruition in one form or another.

Seeing yourself as though you have already achieved your goals in your mind’s eye makes your mind believe that it is real; therefore, the subconscious mind will radiate signals of energy that are needed to manifest your visions.

FOCUS & CONCENTRATION

Focusing consistently on your goals, concentrating on one at a time, you will accomplish them far sooner than if you didn't focus on them at all.  Being focused on your goals & affirmations throughout the day will literally bring your goals to you in a shorter amount of time and with less effort.

If you find visualizing or concentrating difficult, do this exercise daily

• Look at a photo or an object and study it closely. Then close your eyes and visualize it in complete detail. If you see the picture clearly, you are visualizing! If this doesn't work or if you want to improve your visualization skills on a deeper level, then take the same picture or object and while looking at it close your eyes and open your eyes several times for a few minutes. You will be able to see the picture more clearly in your mind each time you close your eyes.

• Then close your eyes and imagine it again, concentrate on the image in your mind for several minute, try to visualize it longer each day with your eyes closed without interruption from drifting thoughts.

• Practice this technique daily for 10 minutes each day for a week, then try to do it for 15 minutes then increase it to 20 minutes the following weeks. You can focus on anything, whatever brings you joy & happiness. Get creative and embrace the experience!

THE ART of VISUALIZATION

• Find a quiet space in your home or office where you will be undisturbed. Sit up straight, legs folded and hands stretched out and relaxed on each leg. Then take a few deep cleansing breaths and release the worries of the day. Focus on your body; release any tension in each muscle group. Once you have completed this you are prepared to practice the Art of Visualization.

• To fully maximize the Art of Visualization you must be in a high energy vibration. To do this recall a time that you were thrilled beyond expression, remember every moment of that experience and really relish the feelings of the excitement within. Now replace the memory with your goals & dreams while keeping the enthusiasm and zest in your heart. This is the energy you will need to fully create your heart’s desire.

• When visualizing, see yourself as though you have already achieved your goals. Use all five senses, feel them with intention, joy and belief that you are worthy to attain all that your heart desires. This method is very powerful because this is the way you already see and experience everything you have created in your life.

• Make visualization enjoyable! Use your imagination as a child does. Think as a child's imagination--without limitations. Using your imagination will allow your subconscious mind to open and receive more clearly thus it will begin to create that which you long for.

• The more real your images are in your mind the better visualization works. Bring the images alive! Make the image not just a still picture, but a full-length movie starring you as the main character! Replay your movie over and over, seeing yourself as a great hero achieving great success of every kind. Create a beautiful background, play music, smell the aroma in the air, feel the warmth of the sun if outside, make it feel as real as possible. Have a ball creating your dream world! This is how you want to see your visions--with vibrant color, smells, sounds, feelings and flavors.

• When you close your eyes and visualize your dreams, feel the joy and excitement you will have one you attain your goals. Then give thanks to God for assisting you in creating your dreams. With constant practice soon your daily visualizations will become your reality.

It’s not enough to just visualize, you must take the needed actions that are placed before you to manifest your wishes. Almost immediately you will begin to experience synchronicity, things will just fall in place, it will be magical!

As you concentrate on your goals and visualize that which you deeply desire have an attitude of gratitude & love in your heart. Write in a gratitude journal daily. Having thankfulness for all things will increase your energy frequency which will always attract more good things, people, circumstances and events into your life, which will ultimately bring your desires to fruition.

The art of visualizing is a magnificent tool of creation, which is truly a gift from above.  Have fun creating your visions!  Then celebrate when you are indeed living that which you have longed for.  It is a beautiful journey to embrace each step of the way...

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The Blissful Journey of Spirit

YOU ARE AMAZING!

You are the most important person on earth!

Embrace all that YOU are right NOW!

You are a magnificent spirit of love & light.

Allow your true essence to radiated brightly.

You are filled with great beauty.

Choose to live in an attitude of gratitude, forgiveness & love.

You deserve all the goodness in life, it is your birthright!

Believe in how wonderful you are!

You are amazing in every way!

You truly do shine like the stars... xo

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