and all the BS fit to read!

Fat-2-Fit Ten Fitness DO’s!

Fat-2-Fit Ten Fitness DO’s!

Nov 20, 2014

I have to say the last year has gone by so quickly.  The incredible daily positive encouragement I have received from all of our healthy lifestyle experts was more than critical along this journey. The positive energy in the healthy lifestyle world is one of the most attractive reasons to starve and sweat.  To keep things positive in the last 10 days of 365, I have asked for 3-10 positive “DO’s” to help all of us keep of the fight. Heather Frey Top Ten or Ten Commandments For Fitness “DO’S” 1. NEVER let yourself get starved. Starved takes away all fitness- sense. 2. Set your workout days at the beginning of the week and schedule around them, not the other way around. 3. Prepare your food in advance. Don’t wait until you’re hungry or there’s a good chance you’ll grab what you shouldn’t grab. 4. Know what you’ll snack on and keep food with you always. Keep it in your purse, at your desk, and in your car. See commandment #1. 5. Stay off the scale (as much as possible). It can be a motivation buster. As you gain muscle and lose layer, your weight may stay the same or even go up. Don’t let numbers throw you off your game. 6. Eat breakfast. It’s true what they say – breakfast is the most important meal of the day. It gets the metabolism moving, and gets the brain and body rolling for the day. When you skip breakfast, you usually make up the calories later in the day anyway. 7. Have a treat meal. The key word is “meal”. Don’t have a treat day or worse a treat weekend. One over-done meal can set you back days which means you never move forward. 8. Find supportive friends. That means one or two. Don’t tell Aunt Mary who loves to cook and makes you eat. You need close friends to cheer you on, not the friends who are jealous they because they can’t do it themself (yet). 9. Drive past the drive-through. No more fast food. Not only is it just bad for you, it’s high in fat, salt, calories and chemicals, and can actually...

Discover Optimal Health and Happiness in Atlanta

Discover Optimal Health and Happiness in Atlanta

Feb 20, 2013

Listen up, Ladies of Atlanta… Spring is nearly upon us and now is the time to get lean and luminous with Morgan King of G3 Wellness, an authority in female-specific fitness and nutrition.  Morgan draws from her background as a pilates instructor, personal trainer and pre & post-natal fitness specialist to sculpt your long and strong body using functional training techniques and postural principles of pilates.  As a holistic health coach, Morgan’s approach is refreshingly practical, steering clear of fleeting fad diets and working one-on-one to develop sustainable habits unique to your body and lifestyle.  Finally, a one-two punch for optimal health with a one-size-does-not-fit-all mentality! Best of all, Morgan travels right to your door, whether you live in an apartment, condo or home, eliminating the dreaded trip to the gym as well as any excuse keeping you from achieving your best body and life now. G3 Wellness was founded by Morgan King to teach women that their health is in their own hands. Born a student of health and fitness, studying everything from the gluten-free diet and biopsychosocial model to food harvesting charts and Pilates has sparked Morgan’s interest and has led her to consistently cultivate the tools that will help women lead their best lives. G3 Wellness is a multidimensional resource for the busy woman seeking optimal health and happiness with holistic health programs for permanent weight loss and whole-body well being, personalized fitness plans for a strong and lean body, and residential food gardening for backyard organic nourishment. Sign up for your FREE CONSULTATION at www.G3Wellness.com or email Morgan...

BLAST900: The Ultimate Workout Revolutionizing Fitness

BLAST900: The Ultimate Workout Revolutionizing Fitness

Feb 6, 2013

BLAST900: The Ultimate Workout offers a more efficient way of achieving fitness goals with interval-based classes. Each 60-minute workout consists of short but intense blocks on state-of-the-art treadmills alternating with challenging full-body strength intervals. BLAST900′s highly trained instructors provide an all ages and levels workout where everyone can train at their own pace as a walker, jogger or runner. BLAST900 is now offering adjusted pricing to include unlimited options as well as new innovative fitness professionals. First time clients are invited to try BLAST900 anytime as the initial class is complimentary. “I worked with qualified instructors and nutritionists to design a nutrition and interval training exercise program alternating high and relatively low intensity exercise that is a very effective method for getting results,” said BLAST900 Founder Missi Wolf. ”This kind of workout shocks the body out of its comfort zone and has participants continually burning calories for the next 24 hours.” The team behind the BLAST900: The Ultimate Workout concept and brand has dedicated countless hours to helping develop and perfect an approach to fitness unlike any other. Their mission is to provide a 60-minute ultimate full body workout encompassing all areas of wellness for all levels of fitness, while expending the maximum level of calories in a high-energy class. The BLASTLife encourages clients to take part in not only classes that help with strength training, conditioning, fat burning and cardio but also BLASTNutrition, a healthier way of life through behavior modification, and BLASTProfile, a fitness assessment that helps achieve goals. Guaranteed to shed unwanted fat while simultaneously building and toning muscles, BLAST900 is an efficient and exciting way to change how you look, feel and perform.   Located in Athens, Atlanta and Charleston, BLAST900 is on the web at www.blast900.com.    ...

How to keep the weight off -Shari Fitness

How to keep the weight off -Shari Fitness

Feb 16, 2012

Weight loss can be a perpetual, frustrating, roller coaster.  One week you discover you lost 5 pounds and two week later, you discover you gained back the 5 pounds you lost only to gain another 2 pounds the week after that. Or perhaps you had successfully lost 10-20 lbs or more only to find yourself gaining back the weight you lost and then some. Then there are those who have successfully lost weight, transformed their body, and have kept it off.  I happen to be one of those people. I can tell you first hand that building a body that is fit and healthy takes commitment and doesn’t happen overnight.  Many people are in a constant battle of the bulge and too often they will start and stop a program and not achieve results. Fitness is NOT an event, it’s a lifestyle If you are like most people, your best weight loss success happens when you are motivated to lose weight and look your best for an event, whether that event is a vacation, a high school reunion, a wedding, etc., and as soon as the “event’ is over you go back to your old habits that were not contributing to your weight loss goals.  My question is, why go back to your old habits that were not contributing to your weight loss goals once the event is over?  Why not continue to do what you were doing? Being healthy and fit is a lifestyle, and I stress the word LIFESTYLE, where you are consistent with eating healthy meals and you are consistent with your exercise program. I don’t have to think about eating nutritious foods and exercise.  Eating nutritious foods and exercising should be as natural as any other daily habit such as showering and brushing your teeth. This mindset is what separates those who keep the weight off and those who struggle to keep it off. Nutrition Nutritional Sustainability  Everyone knows that the basic rule of thumb of weight loss is calories in vs. calories out.  It’s not about the latest fad diet or a quick fix. If your nutrition plan isn’t sustainable, you’re not going to be able to stick to it....

Fat-2-Fit Week #50 (Two More Weeks!)

Fat-2-Fit Week #50 (Two More Weeks!)

Oct 30, 2011

Two weeks to go. The two biggest obstacles have been Recovery and Energy Levels for consistent daily workouts.  My original excuse of not enough time is funny now.  I seem to make more work-out time now that I have less time than ever with a new office and coaching gig. I am not sure that the pictures or the weight measurements show how much fitter I am.  I often run 3 miles and swim 1000 yards just for fun.  I can even out roller-blade my 11 year old. WK1                                        WK10                                 WK17                               WK50 Finally under 210 pounds. I have increased the ‘cardio.’ and added a little swimming. Life has been busy and the last year I have bruises from all of the ‘falls off of the wagon’. I may not make my goal, though I will be working hard to get under 200lbs. Check back on November 15th to see if I make it. We have the Top Ten ‘DO’s’ on November 5th to celebrate the last ten days of my life-changing, year long commitment....

Fat-2-Fit Week# 37 Beer or Ice Cream

Fat-2-Fit Week# 37 Beer or Ice Cream

Jul 17, 2011

Beer, Ice Cream, and Nachos.  Fitness and Healthy Living is not that difficult. As promised here are the multiple choice, question and answer subjects that even the fitness world does not want to answer.  Fitness experts tend to communicate in absolutes which can sometimes alienate the average, ‘not-as-focused’ section of society.  Here are some ‘either/or’ questions that tested all of the experts we asked.  Here is how we started and their answers are in RED.   “Please answer all the questions with just one option. Please pick the best option and answers like neither, either, or here is a better choice will not be published. This is just for fun and explanations of your answers would be very helpful to our readers.” Sandi Porter of START WITH THE INSIDE will start us off. If you had to eat Fast Food: McDonald’s, Taco Bell, or Subway? Subway – whole wheat sub, skip the cheese, load up with veggies, top with olive oil and a touch of vinegar. Yum! Processed Cheese Food or Pepperoni? Pepperoni, probably dabbed with a napkin and eaten in way moderation. Hot Dog or Nachos? Nachos, wiping off excess cheese. Microwave Popcorn or Chips? Popcorn, definitely. When you take it out of microwave, sprinkle with chocolate protein powder for a sweet treat. Sugar or Sugar Substitute? Sugar is sugar is sugar no matter how you package it. Cheat Days: Yes or No? Yes definitely, but only cheat meal, not entire day. For Clients it is most important to stop Smoking or Drinking? Drinking, affects metabolism and hormones so negatively. If your client could only give up one diet sin which would be first: Beer or Ice Cream? Wow, the choices. I would say ice cream to start. Give it up cold turkey, then work on the beer. Then: Beer or Wine or Liquor? Beer. Then: Ice Cream or Frozen Yogurt or Sorbet or Sherbet? Ice Cream. Then: Frozen Yogurt or Low Fat Ice Cream? Frozen Yogurt. No time and can only do one: Cardio or Strength? Depends on goals, but generally Strength training. Build your metabolism to burn fat. Sauna or Hot Tub or Massage? Massage definitely, should be part of your workout...