Tabata Intervals are where you alternate between 20 seconds of work and 10 s of rest for a total of eight times, is one of the best High Intensity Interval Training (HIIT).

Remember, HIIT training is the best way to maximize fat loss.  With HIIT you burn more fat in less time and have more fun doing it!
This workout is scientifically proven to promote greater fat loss and fitness gains than the more traditional long, slow, boring aerobic training alternative.

This is the workout I did today:

Circuit 1

Straight-Legged Deadlifts

Circuit 2

a. Dumbbell Chest Press

b. Dumbbell Bent Over Row

Circuit 3

Front Squats

Circuit 4

Burpee

Circuit 5

Bicycle Crunches

Perform each exercise for 20 seconds followed by a 10 second rest (and transition for circuits with multiple exercises).  Perform 8 total all-out bouts for a total of 4 minutes.  Rest for 1 minute and begin the next circuit.

Know what happened?

The “healthier” versions on their menus failed miserably. And I mean miserably. They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.

Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted.

And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could. That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.

I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.

Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola.

There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King.

Things like:

Low fat cottage cheese

Hard boiled eggs

Fresh fruit and veggies

Raw almonds

You could also go with Prograde Cravers or Prograde Lean. Cravers are the best tasting healthy snack bar on the planet and Lean is their delicious chocolate meal replacement shake.  Look, the bottom line is simple: A little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.

Yours in health,

Chanel

However, not everyone understands WHY they are so important for their body. So I recently asked Registered Dietitian Jayson Hunter to give us the easy rundown on the Top Women’s Vitamins. Here’s what he had to say:

Vitamin A – This vitamin contributes to the health of you eyes, skin and nails.

Vitamim B – While B Vitamins are often referred to as “energy vitamins” they don’t actually give you a surge of energy, per se. What they actually do is help facilitate metabolic reaction in the body to create energy. They’re also necessary for a  healthy metabolism.

Vitamin C – This women’s vitamin is a great antioxidant and immune system booster. It also helps skin health.

Vitamin D – Helps women absorb calcium. And it may help prevent certain types of cancer.

calcium – It’s actually a mineral not a vitamin. And as most women know already, it improves bone density.

Pretty simple, right? But you can also see why it’s so important to understand vitamins for women. When we understand the reasons to make healthier choices it helps us make them.

Now, I get asked all the time by women which vitamin supplements, if any, they need to be taking. Great question.

Well, if your nutrition is 100% perfect all the time then you probbaly don’t need to take any.

But that’s not the case for most women. Most women are busy as heck and don’t always find the time for proper nutrition. So if that’s the case with you I recommend taking a Whole Foods based Multi-Vitamin. And the only one I recommend is Prograde Nutrition’s VGF 25+ for Women.

It’s actually really cool because it’s literally made from 25 veggies, greens and fruits. You should definitely check out Prograde’s Women’s Vitamins (hyperlink the words Women’s Vitamins to your store – ex. http://designerfitnessbychanel.getprograde.com/vgfwomen) At the very top of the page is the list of ingredients. You can see the 25 whole foods they use to make VGF 25+ for Women.

Yours in health,

Chanel

PS – Pretty cool, huh? The nutrtion of 25 whole foods in a bottle!

Warm-up: 5 minutes going up and down stairs

20lbs. Single arm alternating Kettlebell Swing- 20

30lbs. Two arm Kettlebell swing- 15

Full squat holding 20lb KB at chest – 12

Single arm row w/20lb KB – 12 each arm

30lbs. Two arm Kettlebell swing- 15

Push-ups – 20

Plank Up Up Down Down – 10

Crunches 20

Plank Hold 30 seconds

Crunches 20

Plank Hold 30 seconds

Deck Squat with 15lb KB – 10

Repeat twice. At the end 15 minutes of running stairs, jumping jacks, jump rope, and lunges. I got a pretty good sweat on with still recovering from a cold. Give it a try, let me know how you did!

I let excuses get into the way. I went from working 60 hours a week with a full time job with clients in the morning and night to no regular job, struggling to find clients to fill my newly emptied schedule, wondering how I was going to pay the bills AND taking care of a brand new puppy that required constant attention. I let the so called “stresses of life” get into the way. I made all sorts of excuses why I didn’t get a workout in: too tired and stressed, I had to take care of the puppy, I should be working on my business etc.  And when it came time to nutrition I gave into weakness, eating foods that I wanted rather than needed.

I knew it was time for a wake-up call.  It was time to confront my excuses and put new systems in place to become more accountable. I am back to tracking everything I eat, coming up with new healthy recipes, logging my workouts and planning more workouts in-home to care for my puppy and committing to training for a half marathon (shout out to Reno Running and Fitness).

While everyone struggles with self discipline, what matters is if you are strong enough to face your excuses and do something about them. I was making excuses for my lack of commitment to my health and body, how do you make excuses in your life?

This 6 week training program beginning on April 20th, will be the perfect kick-off to your new Summer ready body! Experience all the benefits of private one-on-one training with me, but in a small group setting at just a fraction of the price! Using muscle toning bodyweight exercises, fat burning interval work and simple nutritional guidance, this exercise boot camp will give you everything you need to achieve the lean and sexy body you want this summer!

Class will be located at the South Valleys Complex on Wedge Parkway, on Mondays, Wednesdays and Fridays at 9:45am. In order to give you the personal attention you deserve, this class is limited to 8 people so reserve your space today: Designer Fitness by Chanel

You know you need:

Written goals

A solid exercise program

Social support

Discipline

Patience

Sacrifice

A burning desire to succeed

Changes in your lifestyle

Education

Proper nutrition

In other words, you know you need to GET REAL about fat loss. You know it makes no sense to fall for the same old miracle promise or “easy” solution. Whether it’s January 1st or Bathing Suit season doesn’t matter. The proven approach to looking great on the beach is good old fashioned effort. Look, in one way my life would be a LOT easier if I just lied to you and sold you a bunch of empty promises. Sure, it would make earning a living super easy. Most people are happy to spend their hard earned money on the latest miracle pill or potion. But I wouldn’t be able to look at myself in a mirror. I wouldn’t be able to sleep at night. And that’s why I’ll never be the one to lie to you about what it takes to transform your body. Do the right thing this Bathing Suit Season. Use it as a catalyst to really change your life. I’d be thrilled to help you. I’d love it if you’d place your trust in me and let me show you the right way to do things. If you arm yourself with the right knowledge and approach this with a great attitude you’ll NEVER have another Bathing Suit Season nightmare again.

Yours in health,

Chanel

PS – If you want to make the nutrition aspect of fat loss simple then you need to get on board with my friends at Prograde Nutrition. They’re like me; they don’t sell miracles in a bottle. They sell real nutrition that supports your fitness and fat loss goals. You can save a lot of loot with their combo packs. Check out Prograde Nutrition here.

2) Plank

3) Stability ball leg curl

4) Side Plank

5) Stick-up

6) Low Step-ups

7) Bird Dog

8] Kneeling or Incline Pushup

9) Stability Ball Hip Extensions

10) Beginner Inverted Row

Bodyweight to the rescue!

To prove it to you here are five super simple fat loss tips you can easily follow:

1) Stop guzzling liquid sugar. Yes, I mean soft drinks and juices and bottles of iced tea loaded with high fructose corn syrup. For the most part, a 12 oz can of cola is 150 calories of pure sugar. Have a couple of those a day…

2) I’ve said it a gazillion times and I will continue to – eat breakfast! If you want to make fat loss easy then make sure you start your metabolism off on the right foot.

3) Eat more fruit. Aim for at least 5 servings a day.

4) Eat more veggies. Again, aim for at least 5 servings a day.

5) Stop eating so many processed foods. If it comes in a box from your grocery store it’s most likely processed. The fresher the foods the better.

* Bonus tip*

You can make tips 3 and 4 a breeze by using a whole foods based multi. Personally, I love Prograde Nutrition’s VGF 25+ because it is made from 25 WHOLE veggies, greens and fruits.

Yours in health,

Chanel

PS – You know I take my nutrition seriously. And it’s why I ONLY recommend Prograde Nutrition’s Whole Foods based multi. They have both a men’s (hyperlink to http://designerfitnessbychanel.getprograde.com/vgfmen) and women’s (http://designerfitnessbychanel.getprograde.com/vgfwomen) formula.

Know what that reason is?

It’s because they actually HAVE goals written down. The vast majority of people on this planet do not.

And not only do people that achieve goals actually set goals, they also create a a plan to make sure they make things happen.

So where does that leave you?

Do you keep telling yourself you are going to “lose some weight?” Or do you have specific goals and a plan to reach them?

Do you have a plan for what you’re going to eat each day so you’re not tempted to fill up on fast food? Do you have a deadline for when you’re going to reach your goal?

Here’s another one: you KNOW you need to be eating breakfast every day. Do you have nutritious food in the house you PLAN on eating each morning?

If not have you looked into taking advantage of a delicious meal replacement shake like Prograde Lean? (hyperlink to your store – http://designerfitnessbychanel.getprograde.com/lean)

This is YOUR life. Whether you want your body to look better naked, you want to improve your health, you want to have more energy, or whatever your goal is, you MUST have written goals and a plan to achieve them.

Yours in health,

Chanel

PS – Fail to plan, plan to fail. Life is easy when you plan for it to be.