I knew sitting all day is BAD, but this is alarming.  Look at the picture in the article!  My question is how you can take a stand in an office space where everyone sits all day?

http://mdfwellness.com/why-take-a-stand/?goback=%2Egde_2375336_member_199811502#.UOBwx2_BFQM

That is the reason I went into this field!   There are always new products and new theories in the fitness industry.  I found it fascinating!

Like Barefoot, Only Better?

Love this quote!

"The great man is he who does not lose his childlike heart."
– Mencius!

If drinking is your thing, check out these tips!

If you are going to drink, my recommendation is wine. Although alcohol poses a breast cancer risk, one study showed that women who had an occasional glass of wine (one or less a day) increased their risk by only 7 percent. When you consider that moderate consumption of red wine is also associated with a reduced risk of heart disease, that increased risk might not seem so bad. However, if you have a family history of breast cancer, or other risk factors, talk to your doctor about what's best for you.

If wine isn't your thing, you might occasionally go with clear alcohols. They’re not as good a choice as wine, but I'd rather you choose them than dark-colored alcohols. Have a vodka and soda water with lime, or a tequila shot (careful, don't go nuts with these!). Be creative. But ladies: BEWARE the fruity Barbie drinks! They can add up to 1,000 calories each — and only pansies drink that stuff, anyway.

Whatever you do, remember the golden rule: Watch your calories. Count the alcohol you consume in your daily calorie allowance, and try not to have more than one drink a day or four drinks a week.

Continuing with the topic on alcohol: 

Unfortunately, when you’re trying to lose weight, alcohol is the enemy for a number of reasons:
1. Alcohol is really just a ton of empty calories.
2. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth.
3. It weakens your willpower and inhibition — one minute you're at happy hour, the next you're at the all-night diner ordering the bacon cheeseburger with fries and a vanilla shake.

Now, don't get me wrong — I LOVE my red wine, and I enjoy my mixed drinks. But those things should be enjoyed once you're in maintenance mode, not while you're trying to lose weight. If you must give in to temptation, do so with extreme caution.

Stay tune cause you don't want to miss these tips, especially in this holiday season!

Interesting stats on holiday drinking.  I do believe that drinking, just like eating, is part of holiday celebration.  But be mindful of what and how much you drink and how that may affect others(drinking and driving) and how that may affect your waistline (I just add more gym time!).

http://www.everydayhealth.com/healthy-living/1213/americas-holiday-alcohol-binge-2221.aspx?xid=nl_EverydayHealthSkinandBeauty_20121217

How to get killers Abs - Advanced

Extended Plank
(advanced)
Start in a basic plank position, but instead of placing your hands under your shoulders, bring your hands together and place them on the floor in front of you (about 3 inches in front of your head). This variation places much greater emphasis and concentration on the rectus abdominis because you're not able to use your arms as pillars to support your body weight.

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!

http://www.fitnessgrace.com/Personal-Training-Vancouver/Personal-Training-Vancouver-Fitness-Grace-Services.htm

How to get killers Abs - intermediate

How to get killers Abs - intermediate

Plank Twists
(intermediate)
Start in plank position on your hands. Maintaining this position, exhale and rotate your torso by bringing your right knee in toward your left armpit. Return to the starting position, then repeat, bringing the left knee toward the right armpit. Plank twists work not only the rectus abdominis but also the internal obliques.

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals. We have great holiday specials!

http://www.fitnessgrace.com/Vancouver-Personal-Trainer/Vancouver-Personal-Trainer-Contact-Fitness-Grace.htm

Get Killers Abs

How to get killers Abs, try these moves!

Everybody wants defined abs. Good thing there are so many different abdominal exercises to choose from — you'll never get bored as you work your way toward washboard abs!

Here are three versions of the plank, a move that works the lower back, chest, and shoulders in addition to the rectus abdominis.

Basic Plank
(beginner)
Start in a push-up position, but keep your hands directly under your shoulders instead of outside your chest. Legs are extended straight behind you, with feet together. You are balancing on your palms and the balls of your feet. Hold this position for as long as you can, working your way up to 1 minute. It's a lot harder than it sounds!

An easier version is to be on your elbow instead of your palms, and make sure your core is tight! 

I will reveal the harder versions in the next few days!  Keep working and progressing!

Contact us if you want a professional and personalized help to get your goals faster and maintain your goals.  We have great holiday specials!

Get Killers Abs

Interesting insight from Landmark.

http://landmarkinsights.com/2012/11/when-old-frames-stop-defining-who-we-are-2/