25 Grueling Exercises From SHAPE Magazine That Will Kick Your Tush

Here are a list of Grueling exercises from SHAPE Magazine that use little to no weight, except your own body weight.  I use these types of exercises in my clients and in my boot camps. They are proven to work nd tone any body! You can incorporate them into your gym workout, at home, or outside on a nice day like today.

Work these excercises into a short routine or circuit and you will be ready in no time for summer. I promise...

http://www.shape.com/fitness/25-most-deceiving-exercises-they-tone-more-than-you-think

Why You Can't Skip a Meal & Lose Weight

            The body reacts to weight loss as if it were starving,                 and in response, slows its metabolism.

When your metabolism slows, you burn fewer calories -even at rest. So it makes it almost impossible to lose weight.

If you continue to take in fewer calories, you will either stop losing weight as quickly as you have been, or you'll stop losing weight altogether.

After starvation diets, eating under 1400 calorie per day diets, when you increase your calorie consumption, you may actually gain weight more quickly than you have in the past.

The solution is to increase your physical activity & eat 5 small nutritious meals a day. (Skip sugar, white flour and empty calories that don't fuel your body & help you to stay healthy)

Doing so will counteract the metabolic slowdown caused by reducing calories. A regular schedule of exercise raises not only your energy expenditure while you are exercising but also your resting energy expenditure -- the rate at which you burn calories even when the workout is over and you are resting.

Gym Hater, Julianne Houghs From DWTS Reveals How She Stays in Shape

Former “Dancing with the Stars” pro Julianne Hough is a gym hater. So she has to stay motivated to maintain her lean, toned physique. Otherwise, she’s prone to gain weight just like anyone else. So how does she do it?

“Growing up, I could eat anything, but the minute I hit 22, I stopped dancing and kept eating whatever I wanted, and I gained weight,” says the slender 5’4″ blonde.
Not surprisingly, Julianne — whose brother Derek Hough is also a pro on DWTS — enjoys dancing as a workout.

“There are certain areas of the body that dancing won’t tone, so I still stretch and do crunches, lunges and arm moves just about every day,” Hough says.
Although she says she “hates being in the gym,” Hough typically works out four to five days a week doing a combination of cardio exercise and body sculpting with free weights.

Julianne, 22, usually starts by doing 30 minutes of cardio on the treadmill, elliptical trainer, or the stationary bike, followed by light weight-lifting. When she’s not at the gym, Hough runs 30 to 45 minutes on most days.
Hough says she got “freaked out” about he weight by reading critical comments on blogs.

“You get caught up in it. But if I deprive myself, I end up binge eating. I didn’t want to do that,” she explains.
Exercising is a way for her to justify eating a regular diet and avoiding binging. That keeps her motivated.

“Now if I want something, I’ll have it and I won’t feel guilty. Then the next day I won’t crave it.”
Julianne, who left “Dancing with the Stars” in 2008 to pursue a country music career, makes time to work out even when she’s on the road.

“It’s so hard to stay fit while you’re travelling, but for me it always makes me feel better on the inside if I’ve worked out,” says Hough.

“It’s what you want to feel on the inside, not necessarily what you want to look like on the outside.”
In my opinon, I would agree she is absolutely doing lots of cardio and free weights, but remember she is watching what she eats immensely.  Probably staying away from Carbs and Starches and most of all sugars. No one can keep this type of shape without amazing genetics and skipping these foods. I promise this is not the look she gets from doing her dance video :)

6 Basic Nutrition Tips

6 Basic Nutrition Tips

Yummy Low Fat Cinnamon Swirl Protein Bread

New recipe for breakfast or snacking during the day (not after 3 pm): Cinnamon Swirl Protein Bread

Preheat oven to 350. Spray loaf pan with non-stick spray.

In small bowl combine: (set aside)
1/3 cup Ideal (Truvia) or Splenda
2 tsp cinnamon

In a large bowl combine: (whisk together)
1 1/2 cups oat flour + 2 scoops vanilla whey protein
1 tbsp baking powder
1/2 tsp salt
1/2 cup Ideal (Truvia) or Splenda

In a medium bowl combine: (whisk together & add to large bowl)
2 egg whites or 1 whole egg
1 cup unsweetened almond milk (Almond Breeze)
1/3 cup or 1 4oz jar of babyfood applesauce

Pour a shallow layer of batter into the loaf pan (about 1/4 of the batter). Sprinkle heavily with half of the cinnamon/sugar mixture. Repeat with remaining batter & cinnamon/sugar on top. Draw a knife through the batter to marble. Bake for 45 to 50 min. Let cool for 10 min. Bread will be dense.

Makes 12 servings:
70 calories
1.34 g fat
8.4 g carbs
6 g protein

Sofia Vergara’s Workout Secrets

This is my fav celebrity body out there right now. Shes hott, has curves and looks natural with a little edge.

How does Sofia Vergara keep her curves looking sexy? Well, it’s partly good genes and partly due to her new workout routine with celebrity trainer Gunnar Peterson. “We make sure the curves stay in place and the straight always are nice and tight,” Peterson (inset) told us. That’s why he put the Modern Family star on a schedule that includes three hour-long peripheral heart action (PHA) circuit workouts per week. PHA workouts involve short, intense exercises that keep the heart rate elevated so you maximize your time at the gym, perfect for Vergara’s busy schedule. “The fact she makes the time for these workouts is phenomenal and will keep her looking great in the future,” said Peterson, who also trains Halle Berry and Kim Kardashian. But Vergara’s dedicated. “I said this year I would be a little more careful about exercise and eating healthy,” she said at the SAG Awards. And she is! See Sofia Vergara’s exact workout routine after the jump.


Try Vergara’s PHA circuit:
1. 10-15 reps of a lower-body exercise like a squat or lunge
2. 10-15 reps of an upper-body exercise like a row or a pull-up
3.  10-15 reps of a core exercise like crunches or stability ball work
4. 30 seconds of cardio
Repeat 2 to 3 times and switch the order of steps 1 to 3.