The TRUTH About 10-Minute Workouts

The latest trends in fitness are leaning toward the ‘shorter is better’ philosophy…but do dramatically shortened workouts really get the job done?

No one can deny that the days of spending hours running, biking or doing any other number of slow, cardio-based exercise sessions (Jazzercise anyone?) are long gone. We simply don’t have the time, and have come to realize that these long, drawn out workout sessions don’t give us the best return on our time investment.

But how much of this desire for short, efficient workouts stems from shortened attention spans or just plain Thrive-Group-Training-DB-Snatch-squarelaziness? Is there true science behind the claims that 10 minute workouts deliver results?

In fact, there is a slew of new research that points to the true benefits of short, intense bursts of exercise.

This is great news for all of us with hectic schedules, especially during these crazy holiday months. Short, intense workouts are manageable and even enjoyable.

Here are the top 3 reasons that 10-minute workouts are worth your time…

#1. It Burns Fat
Multiple studies have proven the effectiveness of both Tabata and HIIT exercise sessions. These techniques take short bursts of activity and create a heart-pounding workout in 10 minutes or less. The key to making these workouts as effective as possible is to crank up your intensity to the max.

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Refresh Your Workout (5 Ways)

Has your exercise routine gotten stale?

Boredom with your routine quickly leads to shorter and shorter workouts, and then before you know it you’re skipping the gym altogether.

While it’s common knowledge that the most effective exercise routines aren’t routine at all, most of us stumble Thrive-Group-Training-Toe-Touchers-squarethrough the same exercises every time we hit the gym. And then we wonder why our results are lackluster.

In order to really see results your routine must continuously change and challenge your muscles in new ways. Here are 5 ways to refresh your existing workout routine in order to see quicker and more dramatic results…

Refresh #1: Circuit Training

The days of doing single sets of each exercise are over, now it’s all about circuit training. Increase your workout intensity by creating a circuit with 4 exercises and moving quickly between each one. Circuits will keep your heart rate up for longer periods at a time and will force your muscles to work double time.

Always choose different exercises to be included in your circuit, to really keep up the intensity and the challenge. Also vary the resistance and increase the load at each session.

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9 New Rules of LEAN Eating

You’d like your eating plan to work for you – to get you the results that you want without lots of complicated steps. The good news is that lean eating does not mean complicated eating…it just means eating smart.

Read on for the NEW rules of lean eating that will make fat loss second nature. And don’t worry, lean eating can still be very delicious. In fact, you’ll find many of your new, lean meals to be better in flavor and more satisfying than your old, fattening eats.

1. Eat the RIGHT Type of Carbs
There is a hierarchy for which carbs have a place in a lean diet and which carbs will only fatten you up. The complex carbssuccess of your eating plan rests squarely on which of these carbs you regularly include in your diet.

  1. Green Vegetables
  2. Non-Green Vegetables
  3. Fruit
  4. Whole Grains and Starches
  5. Refined Grains
  6. Foods with Added Sugar

The top 3 ranked carbs are where 90% of the carbs in your diet should be coming from…in order to get that lean physique that you want. Immediately cut out the bottom 2 (refined grains and foods with added sugar) and on occasion include a limited amount of Whole Grains and Starches.

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TIME Magazine: How to Eat Now

Eat at home because it’s good for you, it’s good for your family and it’s far easier than you think, says best selling food writer Mark Bittman, in a recent TIME’s cover story.

In today’s fast paced world we consume over 30% of our daily calories away from home. These less-than-wholesome calories are accumulating around our waists and draining our bank accounts.

So why do we eat out and shun the kitchen? Simple: convenience. We don’t have the time to toil away over a hot honey grilled chickenstove. However, evidence is mounting that we are paying big for the so-called convenience of outside food.

Obesity related diseases are on the rise, as are the number of folks who are just plain unhappy with how their bodies look and feel. Cooking at home seems to be the first step in our road to healthier bodies.

Here are the top 5 reasons that you should starting cooking and eating at home…

Reason #1: It’s Good For You

Hyperprocessed foods are harmful to our health, and that’s exactly where you’ve been getting the bulk of your calories. Even restaurant food that contains fresh produce, chances are high that the produce is not organic, or local or non-GMO. Most of us are eating less than half of the recommended amount of fiber, fruit and vegetables, which eating at home could quickly change.

Simple meals made at home with fresh produce and organic meats or eggs are nutritionally superior to over-flavored, over-processed restaurant food. Not to mention the high calorie beverages and starters that so often accompany a restaurant meal. When you eat at home you take in more nutrient-dense calories that are higher in fiber.
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These 7 Foods Hide Massive Sugar

It’s hard to avoid sugar when many common foods secretly contain loads of it.

You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body sugarfat, but recent studies are proving that sugar is much more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

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REDUCE Your Thighs (3 Steps)

Women everywhere complain about the size of their thighs. Fat and cellulite have a way of ending up there – thighespecially in the upper, inner thigh area.

I’m often asked how to quickly and easily reduce fat in this unwanted thigh region, so today’s article is all about reducing your thighs.

First I need to remind you that it’s not possible to spot reduce fat from one single part of your body, so my 3 steps to reduce your thighs will work by reducing your body fat percentage as a whole. It sure would be great if we could point a magic wand and make fat shrink from one particular spot, but that’s just not how the human body it built.

The great news is that your entire body will become leaner and sexier in addition to your thighs shrinking!

Here are my 3 steps to Reduce Your Thighs…

Reduce Thighs Step #1: Ban Liquid Calories

Liquid calories are a major problem for many, resulting in countless unwanted pounds and inches around their thighs. These calories are easy to overlook, since you’re just drinking and not actually eating anything, but don’t doubt for a second that they are adding up quickly.

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5 No Effort Breakfasts

Breakfast is the most important meal of the day. It’s also the easiest meal to mess up. Donuts, breakfast sandwiches, pancakes, waffles, hash browns, sugary cereals…there are so many ways to start your day off in ham roll upsa fattening way.

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

1. Egg Muffins
Traditional fluffy bakery muffins sure are delicious, but that’s the fast track to weight gain. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy.

Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper
  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease with coconut oil.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

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7 Ways to Reduce Body Fat!

Got body fat? Today I have 7 simple and effective ways for you to shed that unwanted body fat. While fat loss can be quite frustrating, these 7 strategies are proven to help you slim down fast.

1. Drink a Gallon of Water
Water is always a crucial element for proper bodily functions, and even more so when fat loss is your goal. Themuscle vs fat conversion of fat into energy takes place in your liver, and this process requires that you be well hydrated.

Drinking a gallon of water over the course of your day is a wonderful goal to aim for. This goal is easily met when you get into the habit of sipping water throughout the day, coupled with drinking a full glass before meals, upon waking and before bed.

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