10 Facts About Fitness Everyone Thinks Is True

I’ve been in the fitness industry for over a decade and it still kills me when I hear all of these myths OVER and OVER again. I want to share and dispel mythoffactsome of the ones that I feel are the ones most people cling to that don’t really serve you.

  1. Crunches give you flat abs. I’m not sure who started this, but crunches aren’t they way to flat abs, in fact if done the wrong way they will cause your tummy to protrude. There was also a great article written years ago about how crunches may hurt your lower back. If you really want to work all of your abs, you are better served doing a plank or long slow full extension bicycles.
  2. I’m sweating buckets I must be burning more a calories. Sweat is not an indication of caloric burn. It’s an indication of your body trying to cool itself down. Some folks are predisposed to be a heavy sweaters regardless of what they are doing. I’m married to one, I lovingly call him sweatball. Sorry ladies, I know you like your hot yoga and your spin class, but you aren’t burning more calories by taking those classes. If you love them keep going, but not because you think you are burning more calories.
  3. Running is bad for your knees. Many people shy away from running because they think it will hurt there knees. What typically causes knee pain is a number of factors, not having the right shoes or having the same shoes for too long, body alignment issues (aka hip and ankle) or tight muscles. If you truly love running and stopped because of pain issues, I highly recommend you seek a great posture person who can help you. I suffered from sciatica for over 7 years and stopped running I saw posture person and BOOM I was back.
  4. You need to workout for at least 45 minutes to have any health benefits. The ACSM has stated that you can get benefits from doing cardio just 10 minute bouts at least 3 times/day. These are just the bare minimums, but we all have to start somewhere.
  5. Rest days are important. Back in the 80s it was all about no pain no gain. In order to get the physique of your dreams your muscles need time to rebuild and repair themselves. When you don’t take a rest, you are likely to pull something or have some other form of injury. Overtraining may also keep you from sleeping and cause your immune system to go into overdrive. You should build in 1-2 rest day/week. This means complete rest. Days where you don’t work out at all.
  6. Yoga burns a ton of calories. Not sure who started this rumor, but Yoga is a great restorative and flexibility building exercise. Two separate studies in 2005 and 2007 found that a 90 min yoga class burns about 288 calories. Yes, some classes turn up the heat and you sweat, but that’s not you burning calories, this is your body’s reaction to heat.
  7. You will bulk up by lifting weights. For women, we don’t have enough testosterone to make us grow muscles the way that men do. In order to grow muscles like that you need to take some Arnold Schwarzenegger era steroids. Lifting heavy weights will help us to get the lean tone physique that we strive to have.
  8. To lose weight, you must workout more and eat less. That is the classic diet mindset, you overeat and then you want to burn off those extra calories or you deprvie yourself of foods so that you lose the weight. This is a cycle that you can never break free from unless you learn new habits.
  9. You should prioritize cardio over lifting. Many women head to the gym and just do cardio, they believe that breaking out in a sweat is a workout. Cardio is has it’s place, but it’s the lifting that will really take your physique to the next level. I want you to think of cardio as a gas stove. Once you turn off the gas the caloric burn is done. Strength training is like an electric stove, even though you turned off the stove you are still burning calories.
  10. No pain no gain. Every workout shouldn’t be “beast mode”. Sure you should challenge yourself, but at some point you may want to be able to walk and lift your arms to wash your hair — just saying. The way I program clients is that they have 2 strength training days one day is a more strenuous than the other so that when they do them multiple times/week they aren’t dying.

If you’ve heard of any others, please leave them in the comments below.


5 Best Benefits of HIIT

I’m so not a big fan of cardio, so when I do it, I want to get the biggest bang for my buck! So.. I choose to do HITT.  Here’s a brief explanation about HITT_Tabata dontputmedownforcardioHITT.

HIIT – High Intensity Interval Training – as the name suggests, HIIT is a program that works you hard to produce the fitness results you desire. HIIT is becoming the “go-to” method for athletes and celebrities who want to restore their fitness levels and look and feel better. Come one who doesn’t want to button their pants OK look good naked  =)

HIIT has long been used by professional athletes and Olympians to increase their endurance and fitness in a shorter amount of time and for the best results. Here are five of the main benefits of HIIT workout routines:

  1. Fast and Convenient – In our fast-paced lifestyles, who has time for an hour long workout at the gym? HIIT exercises allow you to get the same or even better results in less than half the amount of time.
  2. Super-Charges Your Metabolism – The interval training in HIIT causes EPOC (Excess Post-Exercise Oxygen Consumption) which means that your metabolism will enjoy a boost of up to 48 hours after a HIIT routine.
  3. No Equipment Needed – You can use equipment such as a treadmill or other equipment you’re used to, but you can also perform HIIT when running, swimming, body weight and other cross-training exercise routines.
  4. Do It Anywhere – You don’t need a gym membership or a special place to exercise. If you’re pressed for time, you can simply do a number of body weight exercises for a certain amount of time and then rest.  As long as you’re giving the intensity portion all of your effort, HIIT will work.
  5. Challenging – If you’re ready for the workout routine of your life, get involved in HIIT. It’s difficult, but the results you’ll see in so short an amount of time will make you a firm believer in HIIt.

HIIT is one of the top fitness trends of the year, and is only poised to grow in the next year. Because it’s fast and you don’t have to spend hours in a workout routine, it works for most of us with ultra-busy lifestyles.

It can also be performed with a variety of exercises, including those you enjoy most. Any type of exercise that lets you get your heart rate up to a high level will help you burn more fat in a much shorter time. The intervals involved with HIIT tend to increase your body’s demand for oxygen and actually cause an oxygen shortage.

This demand for oxygen increases your metabolism so that your “afterburn” will be burning calories long after the exercise routine is over. HIIT workouts are all about saving time and getting the same results as those exercises that last for an hour or more. Click here for a sample HITT workout.



Fitober Fest 2014

It’s back!! Last year we took a healthy stroll through October and we are going to do it again.

Join the 30 Day FitOber Fest Challenge to create healthy habits.

Star2 100PercentFree 30 Day FitOber Fest

The aim of this challenge is to inspire you to build healthy habits that can fit into YOURS and YOUR families lifestyle. It’s free to join and at the end of the 30 days my goal is that you have a healthy living plan you that will help you to lose weight, feel great and look fabulous.  Drawing on healthy topics and insights from various fitness sources you’ll have access to fitness tips, recipes, workouts and knowledge to apply to your new healthy lifestyle.


Want to join in the fun this year?? Just click the link.  Starting on Wednesday, October 1st you’ll receive a daily email

Fitober Fest 2014


FitOber Fest 2014

  1. No purchase necessary.

  2. You do need to link to this page, tweet or Facebook each daily challenge. How else will I know you are participating.

  3. Plus — fitness is a team sport. By posting you will get support not only from me, but others who are taking the challenge.

  4. You will have a private Facebook group to share your insights, questions and ahas.

  5. FitOber Fest runs from October 1st – October 31st


4 Best Workouts With Weights To Burn Fat And Build Strength

If you are looking to turn your body into a fat burning machine, then working out with weights can be a great method to that end. Below you will find 4 workouts guaranteed to help you burnKim Barnes Jefferson -- Fabulous Fit Squad fat like never before. Now I say this and want to advise you that you if you want to build strength and burn fat you must lift heavy. So.. toss those pink dumbbells.

  1. The Squat — This workout focuses on the legs. Your feet should be shoulder width apart and planted firmly on the floor. 

You can use 2 dumbbells holding in each hand OR 1 dumbbell holding it in the middle.
  2. Dumbbell/Kettlebell Swings — Dumbbell/kettlebelll swings are great as they incorporate a variety of different muscle groups. To do this exercise you will need to stand with your feet a little bit more than shoulder width apart.
  3. Bulgarian Split Squat — To do this exercise you will need a bench and a pair of dumbbells. Be careful, this exercise requires balance, it might require some practice depending on your fitness level. Stand perpendicular to the bench and place one of your feet on it.  Your other foot should be on the ground in front of you. There should be a dumbbell in each of your hands. Do a squat with your one leg. Make sure your posture is maintained throughout.  Your front toe should always be in line with your front knee.  Your foot should not extend further out than your knee cap nor should it fall short of it.
  4. Dumbbell Curl & Shoulder Press — Start with your hands to your side with a dumbbell in each. The first move is a traditional curl. Once the dumbbells reach your chest you will turn them and continue on to a shoulder press. It is one continuous movement.

Give this workout a try. Let’s start simple. You will do 3 sets 8-10 reps. Try this 2-3 times this week. In the comments below let me know how you did.

Turn your body into a fat burning machine by lifting weights. Tweet: Turn your body into a fat burning machine by lifting weights.  #leanandsexy #fitness #getfitnow


3 Reasons To Join a Weight Loss Group

Starting a weight loss journey is the easy part.  You are fired up with the intention of getting healthy and losing weight.  The hard part is continuing on with the journey until you reach your summer fitness challenge weight loss goal.  A great way to help keep you motivated is to join a weight loss group. Here are some great reasons why you should seek out a group to help you stick with your goal.

  1. Stay Positive with The Support Of Others — if you know that you find it hard to go to the gym on a regular basis or if you find it difficult to fight the temptation of a cookie, then being able to talk to others could help you to stay focused on your health and diet. If you know that there is a group of people who are there cheering you on, you do not want to disappoint them. They can help you see how well you have been doing and how unnecessary it is to go back to your old habits.  A support group will be there for you to celebrate the highs when you hit your weight loss milestones. They will also be there to build up your spirits if you happen to falter at some point.

A weight loss support group will be there to celebrate highs and pump you up through the lows.

Tweet: A weight loss support group will be there to celebrate highs and pump you up through the lows. #getfitnow #leanandsexy

  1. Other People Know Exactly What You Are Going Through — sure you have friends and significant others who mean well, but some times they don’t really understand what you are going through. They might not understand how hard it is to change your eating habits or to stick to a regular exercise plan.  By joining a weight loss group you will find members who have similar hopes and dreams to you. They know exactly how difficult it is to make changes to the way you live your life.

    Members of a weight loss group will know exactly what you are going through and will be able to empathize with you. 

    They will be able to share their own stories and their own coping strategies, which could help you when you are finding things hard to deal with.

  2. Make New Friends — Joining a weight loss group is a great way to meet like minded people.  Tweet: Joining a weight loss group is a great way to meet like minded people. #getfitnow #loseweight #leanandsexy You will all have one thing in common at the beginning. This will be the desire to get healthy and lose weight.  The more time you spend with these people, the more opportunity you will have to find out other things you have in common.  This could ultimately lead to really strong and meaningful relationships.

Starting a weight loss journey can be made a whole lot easier if you surround yourself with people who can help you to stick to your goals. Tweet: surround yourself with people who can help you to stick to your goals. #getfitnow #loseweigthnow #leanandsexy I just started a new group Lean and Sexy. The program starts on Monday, September 1st.  For more information about this group weight loss program, click here. Lean and Sexy may just be the group you need.




What’s The Best Exercise The Lose Weight?

Most people ask me that question and I answer the same way. What do you like to do? Because if you like to do it, you’ll be more likely to stick with it. It could be something that you will doweb_bentoverrow the short-term or long-term, but you shouldn’t look at it as a chore.

Choosing Something You Love Tweet this
If you choose a form of exercise that you love, you will not think of it as a form of torture or something that you are being forced to do.  Instead, you can look forward to the event and put even more effort into it.

A great example is if you love to dance.  Find out about classes in your area and commit to going each week.  It doesn’t really matter what form of dance you choose.  The most important factor is that you are getting involved in an activity where you are burning off calories.

If you are going from a completely sedentary lifestyle and you start attending two or three dance sessions per week, you will notice a difference in your health and energy levels in no time at all.  The weight will fall off slowly but surely.
Try your best to pick dances that require a little effort on your part.  Something that will get your heart beating a little faster is perfect. This means that your body will be actively burning off energy.

If you are a little shy about venturing out in public, you can still get your exercise done through dance. There are plenty of dance and fitness DVDs that you can choose from. You can order a set of DVDs, which are graded at different levels, so they are suitable for absolute beginners as well as people who have danced before.

Set a date on your weekly schedule to put the DVD on and dance along with the instructors.  Xbox, Wii and Playstation all have dance videos you can use as well.

These are all great options if you like the idea of dancing but can’t find suitable dance classes in your area. These are also excellent if you do not want to or can not leave home at the moment.

Choose an Exercise You Can Get Used To
Sometimes you have to face the fact that exercise might not be fun but it is good for you. If this is the case for you, then pick something and do it for a short space of time. For example, make up your mind to go for a short walk. Go for just ten minutes. Do this 2 or 3 times in the week. Then increase the time to 15 minute sessions.  Over the next few weeks, start to increase the time that you are out until you are walking for at least 40 minutes each time.

What you are trying to do is to create a habit.  The more you can get used to doing something, the easier it will be to carry on doing it.  To get a better workout, you can add hand weights to your walk or you can increase your speed.

Instead of walking, you could try this with cycling or jogging or going to the gym.  If you can get used to a regular routine, you will be able to see the benefits after a while.

Hook up with a friend. When you find something you like invite a friend, this way it becomes an appointment and you are less likely to skip it.

Do you have any other suggestions for how a beginner can get started?


Will You Go For It?

What is your burning desire?

What is the one thing that keeps coming up that you say I wish or someday?

When are you going to take action?

When will you go for it?

For me this year has been about going for it. Not playing small. I’m kicking some tushy and taking names on some goals that have been hanging around far to long!!

Listen to my latest video blog where about about your burning desire.

Want to get started. Check out my 30 day fitness sprint challenge. Click here


Are You A Poser?

In my fitness career I’ve found that there are three types of fitness folks. becomeyourdream

  • Seekers: In constant search of the “diet plan” “workout” “coach” “super food” etc. that will help them to achieve their goals. When “the something” doesn’t give them fast weight loss or a quick fix, they give up immediately and declare it a failure.
  • Poser: They say all the right things, buy the right stuff, wear the right clothes, belong to the right groups, talks the talk but kinda walks the walk.
  • Doers: These are the folks that put their blood, sweat and tears into making their goals come true. You get up before the sun rises, go to the gym when they don’t feel it and make the most of their workouts.

You ask the question, how can you transition? Or can you transition? Yes, you can!!

  1. Set your intention. Get clear about what you want!!!
  2. Take an inventory. See how things the way they are. I’m not saying project stuff onto yourself. Talk a good hard look in the mirror and say where you are. Think of it like this. If you were looking at your bank account, you wouldn’t exaggerate your bank balance. That’s what I want you to do with your health.
  3. Now ponder what it would be if you have your ideal/best health or fitness level. Give yourself the opportunity to dream, what it would be like for you. Is it mean or this is where the song “Dreamweaver” comes on.
  4. ACTION – take a look at your dream/vision and pick 2 things that you can do TODAY to move toward that vision.  Once you have those 2 things and STICK with it for 30 days.

The goal of this blog post wasn’t to make any one feel ashamed. It was something for you to think about, and put wonder in your mind about what it would be like to GO FOR IT!
I really think that everyone has something inside of them that holds him or her back from their goals. I know how good it feels to hit my goals and I want everyone to feel that want. I want you to give yourself “permission” to feel great and look fabulous.
How many of you are ready to feel great and look fabulous. I would love to hear what 2 things you are going to work on for the next 30 days, please leave me a comment?


{Day 17} What Should I Eat Before Or After A Workout?

I get this question all the time from my clients and folks who take my class. There is so much information out there. I wantweight_tape to keep this very simple. Much of what we eat before and after (even during) will be determined by your personal preferences, food tolerances and experiences. This is followed closely by your athletic and/or aesthetic goals. Much of the information that I’m sharing with you on this challenge is very high level, if you have specific questions about your personal goals. Let’s set up a 15 min conversation. Just shoot me an email to schedule.

This is a challenge with my job as a health coach.  Not all solutions are created equal when it comes to pre- and post-workout nutrition isn’t a one-size-fits-all scenario. It’s the blessing and curse of my job.

Before we get too far into this discussion. I first want you to focus on are you getting in all the components of a meal like we talked about earlier in this series. If you aren’t getting in all your meals, then stop don’t pass go and focus on making sure you are eating.. If you are doing all of that then read on.

  • Pre workout –gives you energy to train optimally.
  • Post workout — all about feeding your muscles and helping you to recover.

Now with that being said, this all really depends on when you workout. I don’t advise working out on an empty stomach. Many preach about fasted cardio aiding in fat loss the research is inconclusive. Some studies say yes and other say no chance for me the jury is still out so I say eat.

Early AM Workout
I recommend having at least a whey protein shake. It’s easy to digest and gives you nutrients to to fuel you while you workout. My favorite shake is Isagenix Isapro mixed with 1 scoop Want More Energy. I get my protein and electrolytes. I sip this while I workout.

Workout Later In The Day
Schedule your workout and count back 30 minutes — take your meal that you will have before and cut that in half.  — This 30 min is just a start, you may find that you need a little more time due to your digestive system. Here is where it gets tricky based on your own body’s digestion you will need to determine how much in advance you need to eat so that you aren’t too full and not starving Here is where YOU listen to your body.  You can do a fruit and a protein or  2 rice cakes and a small piece of fruit.

Best protein sources
Whey Protein
Egg whites
White fish

Best fruit sources
(nothing to big — medium size)

Not so good choices
heavy fishes — salmon or swordfish
dried fruits
any good fats — nuts, nut butters, good fat oils
*These will slow down the rate of absorption

Post workout you’ll want to consume at minimum 10 min after a good lifting session and a late as 30 min.
You should have a fast acting protein.

  • Whey protein
  • Egg whites
  • Dairy (cottage cheese, greek yogurt)
  • White fish
  • Turkey

You will also want to couple that with a fast acting carbohydrate.

  • sugary fruits (pineapple, apples, mangos)
  • rice cake
  • chocolate syrup

When And How To Use Shakes
What’s The Best Protein For Losing Weight

Today’s assignment. 

  1. If you haven’t been getting in your meals, review Day 4.
  2. What will you do to incorporate pre/post nutrition into your workout.

** Remember if you need assistance determining your pre/post workout nutrition contact me for a FREE 15 min consultant.

Interested in getting started with whey protein shakes.  I highly recommend this as a starting point, it’s a nice healthy jumpstart.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused 
Day 14 — Doubt
Day 15 — Rewards and Consequences
Day 16 — Damn Hormones




If you workout is mid day or evening.


{Day 14} Doubt!

Call it what you will. Doubt, self sabotage, fear. What have — at the end of the day it paralyzes you and keeps you from moving forward. A few months ago I read the Slight Edge and the big take away actionquotefrom that book was two fold — easy to do and easy not to.

Not making the changes you want to make that falls into the easy to do category. Looking at yourself with regret, anger and embarrassment, again, easy to do.

Now flip the coin, how would it you feel about yourself, when you are putting forth your best efforts to meet OR exceed your goals.  Now that’s not easy to do, you’ll need to set a plan and take action toward your goals.

Here are 2 great articles I wrote in the past the can further help you with doubt.

Are You Willing?

Doubt can only be removed by action. — Johann Wolfgang von Goethe

Here we are 14 days in take what has been holding you back?? Have you been following along faithfully, have you been taking action on the homework. Or are you sitting back saying I’ll get to it.

Today’s assignment

  1. Write down the 1 thing that is holding you back from taking actions on your goals you set during this challenge.
  2. Now write down the 2 small actions that you can take in the next 48 hours to get moving forward.

Don’t forget Leave a comment below. Write a facebook post on the Fabulous Fit Squad. If you have a personal blog, write a blog post. Make sure you link back to the site so we can cheer you on and hold you accountable.

Just joining now?? Don’t worry you can catch up.
Day 1 — Intro the challenge
Day 2 — Getting your mind straight 
Day 3 — Goal setting 
Day 4 — What’s on your plate
Day 5 — Lift
Day 6 — Cardio
Day 7 — Living on your own terms
Day 8 — Rest day
Day  9 — Forming a habit
Day 10 — Just Breathe
Day 11 — Fat loss secrets revealed
Day 12 — Can you pinch an inch
Day 13 — Dedicated and Focused