Hiit aerobic interval training

Aerobic and HIIT exercise training are a great way to lose weight quickly. In the modern world when everyone is busy and don’t have time to sweat at the gym, hiit areobic interval exercises are a great way to get into shape.

The world is getting heavier and heart disease,diabetes and high blood pressure are running rampant. Eating healthy is not enough to keep you healthy, you also need hiit aerobic interval training to build up lean muscle and keep your joints flexible. Lean muscle helps to burn calories so the more lean muscle you build up the more weight you will lose.

The older we get the more muscle mass we lose, but it don’t have to be that way. Hiit aerobic interval training along with healthy eating habits will give you a better quality of life. It don’t take a whole lot of time every day to get a routing down.

In less than 10 minutes a day you can have great health and a lean body. You don’t have to give up good tasting foods either. There are many great tasting foods that you should be eating to give your body all the nutrition it needs to maintain good health.And if you happen to cheat on your weight management plan, don’t worry because its going to happen.

Tomorrow is another day and you will just have to work a little harder to get back on track. Hiit aerobic interval training will burn that stubborn fat even if you happen to slip up. Hiit was designed to have maximum effects within a short period of time. Before you know it you will look at yourself in the mirror and say” that wasn’t so hard after all.


Invest In Your Personal Development

Invest in Your Personal Development This New Year


Where do you want to be at the end of next year?  What are your goals for success in work and life?  Achieving your goals starts with investing in your personal development.  You can’t reach your goals if you don’t develop yourself and your abilities.


According to psychologists, personal development is the process of defining your goals and how to achieve them.


Personal development includes:


•What is Important to You

•What You Want to Achieve

•Your Strengths

•What You Need to Improve or Develop


Individual goals vary from person to person.  One person may want to achieve business success while another may hope to accomplish something completely different, like having a better relationship with their partner or finding a way to afford college for their child.


Even though people’s goals aren’t the same, the process of personal development follows the same pattern and requires the same dedication.  Using this new year to invest in your personal development can help you reach any goal you chose.


What is Important to You


Before you decide what you want to achieve, you need to understand what’s important to you personally.  Right now, do you value money, traveling, relationships, or health?  Your goals can change throughout life, but what you value today helps you define areas for personal development.


Changing your life begins with small steps.  You will find it hard to change everything about your entire life all at once.  Personal development helps you determine what area you want to focus on this year.


What You Want to Achieve


Now that you’ve determined what’s important to you, it’s time to set goals.  To be effective, goals must be specific, measurable, and obtainable.  “By the end of the year, I want to earn more money” isn’t very specific or measurable.


You might get a cost of living raise next year.  Is that the level of improvement you were hoping to achieve?  If not, set a more specific goal like a percentage or dollar amount.  Be sure to make your goal obtainable, too.  You need to decide if it’s possible to double your salary, for example, or if you need a more modest goal next year.


Your Strengths


The next step in personal improvement is to determine what your strengths are and how you can use them to achieve your goals.  By looking at what’s important to you and setting goals, you can match your strengths to your plan for achievement.  You may already possess many of the skills and abilities you need to reach your goals.  This step helps to improve your self-esteem and self-confidence by reminding you that you can carry out your plan and move forward.


What You Need to Improve or Develop


Once you’ve determined your strengths, you will also know what you need to improve.  You may have the skills to complete an intricate protect but need to develop the patience and time management skills to follow through to the end.


Even if you want to eat healthier, you may need to improve your knowledge of which foods are better for you.  Knowing what you need to improve or develop gives you guidelines for what to focus on in your personal development with year.


Taking these steps to personal improvement will help you grow.  It also helps to categorize your goals into areas for improvement based on what is important to you.


When you are considering what to focus on this new year, think about these areas for personal development.


oProfessional Goals


If you plan to focus on your professional growth this year, your personal development may include several professional goals.   Consider which of these goals will help you obtain success and decide if you need to improve or develop the skills required to achieve them.

Build Your Professional Relationships and Network

Improve Your Time Management Skills

Find New Challenges that Showcase Your Strengths

Develop a Growth Mindset

Develop Your Professional Skills Through Workshops and Classes

Learn How to Motivate Others


oLifestyle Goals


Your goals may be more focused on your personal life and happiness this year.  A change to your lifestyle may mean you need to improve or develop the skills required to achieve success throughout your life.


Improve your Health

Strengthen Personal Relationships

Start with improving your Health CLICK HERE


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Jenna Jameson Keto

The name Jenna Jameson creates a lot of controversy when it’s mentioned. Because she is a porn star many people tend to look down on her. We are Christians and pray for her but because someone is a sinner does not mean we should have hatred toward them. They say love the sinner and hate the sin.

Jenna Jameson was in the news a few years ago because she lost a lot of weight after having a baby. Because we are lifestyle and weight management coaches her story was of interest to us. I do realize she is a celebrity in her own right and may have the extra income for a high priced trainer.

Just because she has money to burn don’t mean you can’t learn from her. You can follow just a few simple rules and achieve the same results. Hiring a coach may not really be as expensive as you may think. There are several online courses that can help you achieve the perfect body without spending a fortune. Many of the weight management courses have coaches available to help you along the way to your weight management journey.

Losing weight takes determination and some guidance but if you stick to it you will be successful. I am not saying you have to stick with a weight plant to the T because we all get off track from time to time. If you do stumble a little just get right back at it as soon as possible.Even the most disciplined weight management coaches and Gurus get off track one in a while.

No need to feel bad about having a little slip up once in a while, after all we are all human.If you want to have that cookie or ice cream and to heck with what other people think. Weight loss takes time and patience so don’t get discouraged if you fall off the wagon.

Jenna Jameson is just one example of someone who with determination and some guidance can achieve good results.Thousand of people start a diet everyday but only a small amount of them are successful. It is not because they don’t try,its because they don’t have the right information to be successful. The gyms and weight loss companies want you to be overweight so they can sell you their gym memberships and poison prescriptions.

Not every weight loss course is good, so we have weeded out the bad ones and just gave you the cream of the crop. We search the web and find the best weight loss advice you can possibly get. Not everyone is made the same and what works for one don’t work for another.Most of the private weight management courses are way better that the commercial ones. You just never heard of most of them because they don’t have the big advertising budget to spend.

Sign up for our weight management know how and discover these under the radar weight management companies.Add your name and email and click HIIT weight loss

PS. We practice weight loss every day so we know what works.

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Avoiding Chronic Inflammation With A High Fat And Protein Diet

Inflammation occurs naturally as part of the body’s immune response. It jumpstarts the healing process by flooding an injury with healing antigens. Antigens and fluids may also become concentrated within the body’s tissues to carry away irritants or foreign bodies (bacteria and viruses). The presence of inflammation does not always indicate the presence of infection.


When inflammation becomes chronic, persistent, and ongoing, it becomes a concern. Chronic Inflammation In one area of the body can trigger the inflammation in other parts of the body. For example, a sinus infection can lead to an ear infection while the immune system is compromised which may eventually affect the lungs.


In some cases, a low-grade irritant trapped in the tissues, can cause ongoing inflammation and lead to chronic inflammation. Irritable bowel syndrome is a good example; the disease causes inflammation in the intestines when certain foods passing through the digestive tract cause irritation.


This ongoing irritation if not addressed causes chronic inflammation. Chronic Inflammation has been linked to the development of heart disease, cancer and the development of other systemic diseases.


The Connection Of High Fat And High Protein Diets To Inflammation


A high fat and high protein diet leaves the body vulnerable to chronic inflammation. Protein provides the body with the building blocks of healthy tissues, amino acids. Fat provides the body with energy. Protein can also provide the body with energy but must be converted to glucose by the liver and kidneys. Ketones enter the bloodstream when fat is burned for energy when glucose is not readily available.


High levels of ketones are toxic to the body. Some tissues cannot use the ketones and require glucose; if there is not enough protein available, the body scavenges protein from muscles to convert into glucose. Basically, the body needs carbohydrates to ensure metabolic balance.


Low-carb diets not only negatively affect ready energy sources, they also limit the body’s access to nutrients and antioxidants, which prevent and repair oxidative damage. Fiber is also more challenging to acquire while following a low carb diet. A low carb dieter may only consume 2 to 7 grams of fiber per day, which is well below the recommended 25 to 30 grams.


A low carb dieter’s body is forced to draw on its emergency survival mechanisms. This causes a great deal of stress and irritation within the body which can lead to chronic inflammation, because the body is not using the most effective tools to carry out daily functions and repairs. The use of ketones for energy can lead to a toxic state called ketosis. The side effects of ketosis include bad breath, debilitating fatigue, constipation, brain fuzziness, and headaches.


Avoiding Chronic Inflammation


In order to prevent chronic inflammation, low carb dieters must be selective in their carbohydrate intake. To make the weight loss or desired fitness gains without provoking an immune response, they need to focus on eating carbohydrates with maximum nutrient and fiber density. Examples of low carb fruits and vegetables meeting these criteria include:




•Brussel sprouts









Other superfoods, which supply much-needed antioxidants, are green tea, whey protein, and coffee. Choose colorful and fiber rich fruits and vegetables. They provide the best antioxidant returns for a limited carbohydrate diet.


Dehydration also affects low carb dieter’s more frequently and severely; it contributes to constipation and low energy. The body is also not able to dispose of waste as effectively when dehydrated. Fruits and vegetables have significant water content.


They supplement any water or other fluids used to keep the body hydrated. Solid food supplies about 20% of the body’s water requirement. Low carb dieters need to pay special attention to keeping hydrated to aid their digestion and overall metabolism and prevent chronic inflammation.


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The Skinny on High Intensity Vs Low Intensity Workouts

The Skinny on High Intensity Vs Low Intensity Workouts

HIIT exercises are hitting the market like a tidal wave and swallowing up fat in the process. Science has proven that high intensity workouts burn fat quicker and in less time then traditional exercises. They are not for everyone or are they really when you consider that there are 3 levels of HIIT that you can do.

If you want the benefits of HIIT but are new to exercise then start out with beginner exercises. If you have some exercise experience then try a medium routine. For people with more exercise experience an advance program is a good choice for you. These exercises are designed to get maximum results in the minimum amount of time.

Most people do not take the time to consider their workouts and how what they do will effect their results. Mindless exercise will not bring you optimal results, and so it is important to take the time and consider the actual workout, and your progress of its effects. One of the key considerations in profiling and designing an excellent exercise program is considering intensity levels.

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Many people who begin a workout program are confused at which they should focus their attention on: high intensity or low intensity? Both high intensity and low intensity workouts have their advantages. It all depends on what your fitness goals are. Let’s compare high intensity workouts with low intensity workouts and maybe you will be able to determine which you should focus your fitness program around.

 High Intensity


This type of exercising is definitely the most popular type of exercising these days because people appreciate the fact that it gives significantly more results in less time. We are all hard pressed for time nowadays and many would rather get their workout done and over with so they can move on to their many other responsibilities.

How does a high intensity workout deliver more results?


High intensity is pretty self explanatory. You will be working your body much harder during a high intensity workout than a low intensity workout so you will be burning more calories in less time. High intensity burns more calories because you reach about 75% or your maximum heart rate as apposed to only 50% of your maximum heart during low intensity workouts. Your metabolism will be really pumping and you will continue to burn more calories after completing a high intensity workouts. You also burn more calories from fat per minute than you would doing a low intensity workout.


So you can see why people would choose high intensity workouts. If their goal is to burn fat, gain strength, and do it in less time, this is the right choice for them.


Unfortunately, many cannot take advantage of high intensity workouts for various reasons. It should also be noted that high intensity workouts should not be overdone as it could be very taxing on the body and cause a burnout.


Examples of high intensity workouts are: sprinting, interval training with bodyweight exercises, and plyometrics.


Low Intensity


Low intensity workouts are more traditional but don’t deliver as much results as high intensity workouts. That’s not to say that low intensity workouts are a waste of time. Many people enjoy a low intensity workout and have the time to dedicate to it and there is nothing wrong with that. Some find that a low intensity workout is much more stress relieving.


Although it takes much more time to get the results you would see from high intensity workouts, you can still burn fat with low intensity workouts. It is, in fact, the best workout for certain cases. The elderly usually can’t do high intensity workouts but that doesn’t mean they shouldn’t be able to get in their cardio. Low intensity workouts allow them to stay fit and healthy without the risk of injury. What about those who already have injuries? They can’t perform a high intensity workout either. Again, low intensity workouts are good for them.


Also, there are fitness professionals who are trying to lose that last inch of fat without losing any muscle. They are eating a very strict low calorie diet and wouldn’t want to do high intensity workouts as this would deplete their muscle mass. So they perform low intensity workouts to get rid of fat without losing precious muscle.


Examples of low intensity workouts are: jogging on a trail or treadmill, simple cycling, elliptical machines (without intervals), or water aerobics.


So, which do you think you would benefit from?


Most would choose to do high intensity workouts for the best results, but understandably there are some who would say that low intensity is all they can handle.


Even if high intensity is your workout of choice, there may be days where you don’t feel up to a hard workout but getting in anything is better than nothing. This is when low intensity workouts will come in handy.


Whether you choose high intensity or low intensity, consistency is key. Any workout program that you follow regularly will serve you in promoting good health, healthy weight management and effective weight management.

If you are a busy person and can do advanced HIIT exercises for faster results in a shorter time period. So even if you can’t do advanced exercises you can still benefit from beginner or intermediate exercises and still enjoy the benefits of HIIT. Even beginner and intermediate programs give good benefits and still cut down the time you need to devote to exercise. So go ahead and get started now and reap the benefits of High Intensity Interval Training.

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The Down Side to Weight Loss

I know it may be hard to think of but  I found a down side to weight loss. My wife and I were in our 50s and fat and we knew it was just a matter of time before the side effects of age and fat got the best of us. We decided to try a low carb diet, the keto diet to be specific because everyone was praising the benefits of it.


The weight started to drop fast at first and we were really happy with the results. We were so happy that we got certified to be weight loss coaches. We also learned that after a few months your weight loss efforts start to stand still. Even as we stuck to the diet very strict we were at a stand still.


I know weight Weight loss is hard and there is no such thing as a magic pill to help. I think this is why so many people just give up on their efforts. I took what I learned at weight management school and added short 1 minute exercises that gets your body burning fat.


These exercises are called HIIT or High Intensity Interval Training. You do 1 minute exercises and then rest. At first the exercises look easy but let me tell you they work. I started to feel the difference after the first week. You start out slow for the first week and then as the weeks progress you add more intense 1 minute exercises. This really burns belly fat and only takes less than 5 minutes a day.


You can find out more about 1 minute weight loss by Clicking Here


All this weight loss led my Wife to dig out her old clothes she hasn’t worn in years. She rooted through the closet and picked out a few outfits and tried them on. They fit like a glove and everything was going great until she said well now that I fit into my new clothes I need new jewelry.


It gets worse.

She found this site that sells $5 jewelry and I thought why not just let her buy a few pieces to make her happy. the next thing I knew she was watching facebook live jewelry shows and buying “bling” every week. It made her feel good about herself which for a long time she was down because of her weight.


I was really happy she was finally coming out of her shell and wanting to go out more often.Then I did a dumb thing and opened my big mouth. I said dear if your going to buy all this jewelry why not just join the company and sell it. I didn’t think she would take me serious because I know her passion is cooking,but a few days later she asked for my credit card so she could join.


She was really excited about this new business she was going into and I couldn,‘t believe she was passionate about something besides cooking. I came home one night and she was all excited about her new kit arriving in the mail. Now every week she is ordering bling in fact so much that we have more bling  than a Rap Star. Now she is wanting to do facebook live events and buy even more jewelry.


So please every one help me and buy some of this jewelry so I can have my Mancave back, yes she took over my mancave with all of her jewelry. She said if I build her a jewelry room I can have my Man Cave back, so please everyone help me get my Man Cave back. Visit her website and buy some of this Bling so I can build a Bling room and get my Man Cave back.

Click Here To Visit her Website

Thanks for reading

Mark & Sherry Whitney


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1 Minute Weight Loss

Is it Possible to Lose Weight With Just 1 Minute Per Day?

 There is no doubt that High Intensity Interval Training (H.I.I.T.) is a trend worth watching in the exercise world. So many people talk about it these days and there is a buzz in all types of media. It is also sometimes called the one minute weight loss routine, because you alternate those periods of all out activity with work that is at about 50 per cent. Here we will explore what people are saying about H.I.I.T. in terms of effectiveness and the results that they have obtained.


 In “Reader’s Digest”, they have some before and after pictures with people doing these work-out’s (https://www.rd.com/health/fitness/hiit-before-and-after-pictures/). If you look at the pictures, the results seem to speak for themselves. Some of the participants toned down, and some of them look like they lost a person. Most of these people seem to have done H.I.I.T. the right way. They talk about boot camp, which is notorious for getting in shape. Others regale their group fitness sessions. With exercises such as walking lunges and medicine ball slams, there’s no wonder that these people were about to shed pounds. Another popular exercise cited was the suicide run. This is where you run as fast as you can for certain amounts of time. This may bring back memories of racing in the gym in school to certain lines, touching them, then racing back. That early invention of intervals has fully caught on in the adult world now. Even a personal trainer in the story used it to lose a dress size.


 People who tout success with this regime seem to get help to ensure that they are doing it right. However, if you are doing it on your own, then studies show that too much of a good thing can be bad. Aside from the build up of too much lactic acid, which can lead to muscle fatigue, you might also be putting your body into fight or flight mode. You might also be releasing too much cortisol, which can be detrimental to your body. For this reason, researchers suggest that thirty to forty minutes a week of high intensity is the maximum. And their definition of high intensity is that where you work at 90% above your heart rate. If you bump it down to 85%, then forty to fifty minutes is your new allowance. For this reason, you should be careful about how much high intensity that you are actually doing. If you tend to be the type of person who has no holds barred, you could actually be going too hard.


 Another critical component to the success of H.I.I.T., according to the experts, is your actual recovery time. This is actually another important part of this work out. The recovery time is when all the good stuff happens, and circumventing this can actually impede your results. Some people want to do the 1 minute weight loss routine thirty times in one session. This is fine, as long as you don’t reach H.I.I.T. the rest of the week. Usually, experts recommend a day off of a certain muscle group to allow it to recover. If you’re doing intervals, you could follow the same maxim. There’s no hard and fast rule except that you shouldn’t overdose on the one minute weight loss routine in the same week. And after you’ve tried a H.I.I.T. work-out, you might not even want to. The suicide run might have you feeling a little sore the next door. Make sure for this reason that you warm up and cool down before each work out.


 You’ve probably seen your favorite You Tuber or celebrity slamming that medicine ball on their Instagram or in their videos. Your view of the kettle bell has probably forever changed- that is if you even had one before. But actually delving into this work out will require a trainer, a class, or boot camp if you want to really get an introduction for yourself. You also might want to invest in a Polar A370 watch with an H10 chest strap or something of that nature if you want to really measure your heart rate. And then, get ready to immerse yourself in this work-out revolution. Just don’t forget to take your before and after photos.

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Want to learn the secrets the diet industry don’t want you to know? Sign up for our 1 minute low carb lifestyle know how.You will learn about 1 minute exercises and how to eat right to burn the fat off in record time.Go ahead sign up now. 


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