Take a look at a new research study from the journal,
“Obesity” – Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss.

Researchers studied 97 women. They were put on an 800 kcal per day diet and lost 12.3kg – that’s a lot of weight! After the weight loss, these women were put into 2 groups – control (no exercise group)and the other cardio/resistance training group. the exercise groups did 2 workouts per week of 40 minutes.

After one year, it was found that the folks who stuck to their exercise program and went back to prrevious diet only gained back about 3.5kg, but the non-exercise group gained back 6kg.

So the study showed that both cardio and resistance training helped limit weight regain.
Of course, in a perfect world, these subjects wouldn’t have gained back any weight, but at least exercise helped them keep it off. So there are 3 lessons here…

1) Diet plus exercise is most powerful
2) Consistency is king
3) It doesn’t have to be cardio – resistance training is also effective.
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I’ve been getting these amazing new updates every week from Kari…
“ok, so for the past year i have been doing 6 days a week of cardio and have been stuck at 130#. After my first week I lost one pound! I know its not much but its past my plateau and this was after my one cheat meal you allowed me!!!!I’m excited. Hopefully i will get to 115# without working out so much Thanks Bobby! here’s my food journal:”

And then the next week…”down another 1.5lbs this week!!!! Ive been telling you all last week about doing steady state b/c i was getting the itch again that more cardio isbetter. Well i held to no steady state and have stuck with justdoing weights/circuits with you on mon,wed,fri and then on tues/thurs doing Intervals. I can’t believe that i’m losing weight by working out less! my diet is as follows:”

And finally, just yesterday she wrote…”down another pound this week. I’m now at 116! One more pound andi’ve reached my goal and i’ve got plenty of time to spare before my reunion!”

*How cool is that?!I get so excited when I hear these success stories…

Transforming your body is all about quality training and whole,natural food nutrition.

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1) Have a big green salad everyday

My salads consist of spinach, broccoli, peppers, mushrooms, onion, avocado, black beans and salsa, and I have a variation of that everyday – usually before or after I workout.

2) Have an apple per day

Red delicious or Granny Smith, I usually have my daily apple before noon…although often I’ll have a second one after my workout.

3) Drink lots of water and at least 1 cup of Green Tea

I probably drink over 3 liters of cold water per day, as well as at least 1 cup of Green Tea with breakfast.
4) Eat at least 10 servings of fruits and vegetables per day.

This will help fill you up and it’s just plain healthy. You’ll feel amazing when you start eating a whole-foods nutrition plan.

5) Have at least 2 ounces of raw nuts per day.

On a given day, I’ll eat almonds, walnuts, almond butter, and even pecans, sunflower seeds, and peanut butter. Don’t be afraid of nuts, research shows they do NOT make you fat.

Those are just 5 of my nutrition rules…
Oh, and here are my rules on foods to avoid…

- Do NOT eat trans-fats.
- Do NOT eat added sugar.
- Do NOT drink soda or juice.

Nutrition is the most important part of a fat burning program,

Social Support!
Do 30 minutes of fun activity on the weekends and if you have any crazy weekend plans, just set some rules and expectations. Plan for your rewards, and avoid the stuff that you don’t really need. It’s that simple.

Tennis Fitness workout of the day:

1a Lateral Shuffle
1b Plyo Push ups
1c Med ball Twist

2a 1 Foot Lateral Hops
2b Side Planks
2c Burpee Push ups

3a Low Box Hops
3b Ab Wheel
3 c Power get ups

Have Fun!!!

Raspberries are better than strawberries, in my opinion. Do you have any favorite ingredients or recipes?

What is a WORKOUT?

+A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.

+A workout makes you better today than you were yesterday. It strengthens the body, relaxes the mind, and toughens the spirit. When you work out regularly, your problems diminish and your confidence grows.

+A workout is a personal triumph over laziness and procrastination. It is the badge of a winner -the mark of an organized, goal oriented person who has taken charge of his or her destiny.

+A workout is a wise use of time and an investment in excellence. It is a way of preparing for life’s challenges and proving to yourself that you have what it takes to do what is necessary.

+A workout is a key that helps unlock the door to opportunity and success. Hidden within each of us is an extraordinary force. Physical and mental fitness are the triggers that can release it.

+A workout is a form of rebirth. When you finish a good workout, you don’t simply feel better.

YOU FEEL BETTER ABOUT YOURSELF.