Here’s how to make your tummy shrink… 1. Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want shrink your stomach. Anything less than this won’t make a large enough impact on your progress. 2. Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. Walking on the treadmill for 30 minutes isn’t a f
Protein is the secret to a supercharged metabolism because protein FEEDS lean muscle. Lean muscle is responsible for a strong sexy posture and lean muscle burns 3 times as many calories at rest as fat does. This means that the more lean muscle you have the more calories you burn…
If you want to get or stay lean you MUST make protein a priority. Here are 3 ways to supercharge your metabolism: 1. Set a protein GOAL
To keep things very simple you should be aiming for just under
If you’re looking to lose weight then these 3 habits are a must… 80% of your fat loss results are based on your diet. You can exercise hard every single day, but if you are making these 3 common mistakes then fat loss is going to be slow or nonexistent… Diet Habit #1: Eat More Wholesome Calories Starvation diets simply do not work. Restricting too many calories slows your metabolism to a grinding stop and causes your body to store those precious calories instead of burning th
Did you know......
By 2030 it’s estimated that nearly 50% of North America will be obese.
Not just overweight, but obese.
That’s almost a 20% increase from where we are today.
That means: - A 20% increase in obesity related diseases. - A 20% increase in obesity related healthcare costs. - A 20% increase in obesity related deaths. I don’t know about you, but these stats truly terrify me. It’s why we do what we do at Applied Fitness.This is the fight we fi
That can’t be true! How could it be? I’ve always heard you need to eat less and move more. Let me explain. In order to lose weight, you need to be in a calorie deficit. A calorie deficit doesn’t mean 0 calories… A calorie deficit means that you need to burn more calories than you consume. Here’s where most people get it wrong though. Your body needs a MINIMUM number of calories to function properly. Your heart beats. Your lungs breathe. Your organs function. Your brain thinks
Have your weight loss results stopped? Or never got started? Before you blame a fitness plateau for your lack of results let’s take a hard look at the following: 1. Your Diet: It’s human nature to begin to slip on your nutrition after a few weeks of stringent diligence. A small treat here, and a bite of something there, and before you know it you’ve fallen back into old eating habits. If your results have stopped then take the next few weeks to track your nutrition and hold y
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day. If you’ve been struggling to kiss it goodbye, it m
Physical fitness. It’s a goal, a lifestyle, a surefire way to set yourself apart from the legions of people who are too lazy or scared to make the changes necessary to gain physical fitness. If you happen to be one of the people who have yet to truly commit to physical fitness, understanding the perks of physical fitness may help you dig in and go for physical fitness, starting today. What can you expect from your life as a fit person? Here are nine gifts that you’ll enjoy wh
You eat the right foods, drink the right drinks, and exercise regularly. In other words, you’re strong and healthy. There is only one hole in your overall good health. You’re as flexible as a piece of plywood. But there’s good news! You don’t have to stay inflexible your entire life. With the right steps, you can improve your flexibility, which will make life that much better. Ready to get started building a more flexible you? Here’s how. Roll Before
For many years, it was co
If you’re ready to reduce your body fat, you can’t go about it haphazardly. You’ll have to drop the anything-goes attitude and adhere to seven rules that will make your fat-burning attempts a wild success. What are those rules? You’re about to find out. Rule #1: Water Rules
Ready to melt away the fat that’s been clinging to your front, back, and sides since you can remember? Then you’ll need to drink water. A lot of it. Every time you feel the urge to drink something, make it
You get married. Have a baby. Move across the world. Start going to night school so you can get a degree. All of these are life-changing events that make you a different person. But did you know your life can change significantly just by spending some time on strength training? That’s right—if you’re willing to commit to strength training, your life will change significantly in seven ways. Here they are. Change #1: Toned This one’s obvious for anyone who has ever stepped insi
We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a keystroke away. There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card. More so than any time in history, we have forgotten the art of sacrifice. Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now. The problem with this have-it
Let’s hop into your Delorean and travel back in time… not too far, just a couple of months. Back to when you set your goals for 2022 at the beginning of the year. What does from two months ago think about how much present-day has accomplished so far this year? Are you happy and excited about your progress? Or are you thinking, “Oye, here we go again.” Either way, it’s time to turn that Delorean around and come back to the preset… because it’s time to: GET TO WORK. If you’re h
I’m here to warn you about 5 fat loss myths that most people fall for. This might come across as a soapbox rant, and for that I apologize, but trust me when I say that this is a message that needs to be spread.
Your fat loss depends on it.
Don’t waste your time on these:
This is a Myth: Diet pills will help you lose fat.
It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered (it
When people join our program, we ask them a question…"What is your biggest struggle when it comes to weight loss?” 75% of the time the answer is CONSISTENCY. 🗝 I hear👂it again and again... "I just need to be MORE consistent!" When people try to lose weight, we OFTEN see them trying really hard… 🥵 …at being consistent with the WRONG stuff. 😬 👉They try being consistent with eliminating carbs. 👉They try being consistent with eliminating meals (but call it intermitten
There are SO MANY myths about weight loss. I’ve heard them all. There’s the myth about ab crunches melting off belly fat. (Sorry folks, spot reduction doesn’t exist. You’ve got to burn the fat from your body as a whole.) Then there’s the one that says the faster you do an exercise the better, even at the expense of form. (Ouch. This philosophy has caused many injuries. Never sacrifice form for speed.) I’ve even heard one that says recovery days are not necessary. (Rest days a
There is one reason why most people haven’t yet reached their goals, and it’s a simple one. It’s something that I’ve struggled in the past, and it just may be the one thing that’s holding you back from your big breakthrough. That one thing is consistency. Think about it. The difference that separates a fitness star from a couch potato is the consistency with which the former applies to their diet and exercise routine. That’s it! Look, I know you can exercise and eat right. Yo
What if you could change your relationship with food in just 7 days? This means better results, fewer cravings and easy weight loss… The Real Food Challenge This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this. Just try it for one week to see and feel the difference in your body. What is Read Food? Here’s an easy way to tell if
A lot of people have been asking me lately… “How do I stay on track?” “What’s the secret to keep seeing results?” This time of year, one of two things tend to happen: You’ve been doing well with your routine, but your results are starting to plateau. Or… You’re struggling to stay on track if you haven’t fallen off already. So here is my BEST tip… You MUST get a minimum of 3 workouts per week in. Now before you blow off this tip, let me explain! Everything snowballs from 3 wor
There are going to be days you don’t feel like doing anything. I get it! I’ve been there 1000x before. But want to know the secret to achieving any goal in life? Something is better than nothing. It doesn’t matter what goal you are trying to accomplish, ANY progress is better than no progress at all. You are human. And to be human means that you are not going to be motivated 100% of the time. In fact even if you were motivated 80% of the time, that would be a LOT. Yet we bea