January is nearly half over! How are your New Year Resolutions going? Are you still on target or fading fast?  If your goal is fitness, health and/or weight-loss, maybe you just need some tools to help you along?

At-home fitness DVD workouts… in the world of Wii Fit and online videos, you have maybe forgotten the old DVD player can help you get in shape (you do need to participate though!)  I’ve found 2 great DVD systems that I recommend you look into:

Top Trainers:  This disc set contains 11 discs with 10 Top Trainers. Transform and sculpt with this system of workouts designed to give you a wide variety of workouts.  Why I love that is because I get variety and my muscles get variety! This “Blend Method” produces better results. According to the American Council on Exercise (ACE), varying your workout routine helps you prevent boredom, avoid plateaus, and improve adherence to your exercise program.  The workouts are designed for busy women, with the shortest being just 6 minutes long.  Workouts are fun and include cardio, yoga, ballet, core, latin dance and more!

Physique 57: Physique 57’s interval sets use your body’s own weight as resistance, and through dynamic exercises, your muscles are targeted and overloaded to the point of fatigue, then stretched for relief. This workout is designed to help you become lean, sculpted and body confident. A typical Physique 57 workout burns 650 calories, so it’s a serious workout!  Kelly Ripa is a huge fan. The DVD is based on the workout done at both the LA and New York Physique 57 gyms. You may also enjoy the book, The Physique 57 Solution: The Groundbreaking 2-Week Plan for a Lean, Beautiful Body.

Nutritional Support… getting healthy from the inside out.

Super Collagen: Get better looking skin and hair from the inside out! We all know that nutrition plays a huge impact on our outside beauty.  I remind myself of that every time I see a new wrinkle or blemish but it’s hard to be diligent with a healthy, balanced diet.  Do you have the problem too?  Supplements are my saving grace.  I’ll be honest, I don’t take supplements for the health benefit, I take them for the beauty benefit.  Fortunately for me, they work hand-in-hand!  Super Collagen from Neocell is a great supplement to add to your daily supplement intake!  Super Collagen helps minimize fine lines and wrinkles, improves skin elasticity, and holds moisture in the skin. Not only that, it helps your hair and nails become stronger and healthier! Investing in your health (ahem, beauty) is worth the cost! Super Collagen is available in powder form (to mix in water) or in tablet form at a variety of retailers.

Green Smoothie Girl: Learn what you can and follow her lead! The Green Smoothie Girl is all about helping people “acheive extraordinary health eating whole foods.”  If you want to eat well but don’t know how, this is a fantastic resource!

Get Support…we can’t do it alone!

Inviting a friend to workout with you and you rely on their schedule. They get sick, you skip your workout. Their child forgets their lunch, your workout is cut short.  Whatever the reason, however good your intentions, it happens.  Instead, hire a coach. Someone that will support you, be there for you, tell you the next step in transforming your body from flabby to sexy!  I can personally recommend Master Fit Coaching as a great way to do remote training! You’ll have a weekly plan ready for you each week, meal plans and the personal support of head coach and “cheerleader”, Rebecca.  Read more about this on-going offer on Avoid Holiday Weight Gain: An Exclusive Invitation To Get Fit and Fabulous During the Holidays or give Rebecca a call today at 909-520-2589 or via email masterfitcoaching@hotmail.com.

Don’t let your resolutions rule you. Take control. Take action and Rule Your Resolutions! Cheers to your healthiest year yet!

Women’s Workout Wear

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Before you head out to celebrate, here are some wise words of advice from Rebecca Tabbert, Fitness Expert specializing in Female Fat Loss:

“Yes! I know the BIG Turkey dinner only comes once a year. YES! It’s great to enjoy the food and festivities with friends and family. NO!! I do not want to FEEL like I AM the stuffed turkey by the end of the day. Do you?

In the past, as the day goes on, have you found yourself wanting to slink away from the friends and family just so you can slip into those sweats with the expandable waist band? I know I have. Wouldn’t it be a great feeling to enjoy the food, family and friends and still feel light and full of energy at the end of the day? I promise it is totally possible!

Here are three simple tips for navigating Thanksgiving without feeling like the stuffed turkey and without getting a jump-start on the extra 7 -12 pounds most Americans gain between now in the new year.

1. EXCERSIZE!! Yep, start your morning off with a good workout or at least some form of cardiovascular activity……Bootcamp, a run, a walk….whatever is appropriate for your fitness level. Even if this isn’t normally “your thing” it’s a good time to start! One, you will have a jump-start on the calories ahead. Two, you will start the day full of positive endorphins (feel good hormone released into your body when you exercise).  Let’s be honest, holidays can be stressful…we all have that one relative that we love but uhhhh….yeah, enough said. Taking action first thing in the morning will help you be mindful of your health and fitness goals throughout the day.
2. DRINK UP! No, I’m not suggesting you start your day with wine….WATER!! And lots of it!  Water will help you feel full throughout the day so you won’t be tempted to eat AS many calories as you would without. PLUS, water plays a critical role in food digestion. It will help you get the right nutrients from your food and help move things through (so to speak).
3. EAT BREAKFAST and a mid morning snack. I hear it all the time and I’ve been guilty of it in the past. …..”I’m not going to eat until I get to dinner ….I’m going to save my calories or save room til dinner.”  BAD idea. If you have listened to one of my nutrition 101 talks, now is a good time to remember, we need to feed our bodies fuel from food every 3-4 hours. If we don’t our body will hold on to what it gets, when it gets it! Meaning, if you don’t eat all morning, when you finally sit down for that turkey dinner, most of your meal is being stored as FAT (yes, even the otherwise healthy stuff)!  Also, if you eat sensible throughout the day, you are more likely to enjoy your favorite foods and treats at dinner without overindulging.

I know I said three simple tips but here’s a bonus tip because I know you are probably thinking, “What about the leftovers?” 

Save the turkey, ditch the rest.

Most of the sides are not what you should be eating after the BIG day, if you plan to avoid gaining another 7 – 12 pounds this year. Keep the turkey and enjoy a great turkey sandwich as your leftover treat! For a great “clean eating” sandwich try using humus as your sandwich spread instead of the calorie and fat loaded mayonnaise of yesterday. My favorite is turkey on Ezekiel or wheat bread with red pepper humus, a couple of avocado slices and fresh tomatoes. YUM!!!

Cheers to a FUN and FIT, FEELING LEAN Thanksgiving!”

Reminder:

Rebecca recently shared an exclusive offer to A Mom in Red High Heels readers, inviting you to spend 12 weeks losing fat and getting fit in her Master Fit 12 week coaching program. This program is designed to help you in your fitness and weight loss goals, no matter where you are located (done remotely via email, phone, and online group accountability)! I’ve decided to take Rebecca up on her offer of only $199/month for 12 weeks of her personal coaching that gives step by step instruction for workouts, nutrition planning and mental mind set (what I personally need most!). Won’t you join me in this journey? I hope you will! Let’s be accountable for our health together!

Read more about this exclusive offer on Avoid Holiday Weight Gain: An Exclusive Invitation To Get Fit and Fabulous During the Holidays or give Rebecca a call today at 909-520-2589 or via email masterfitcoaching@hotmail.com.   I know she’d love to hear from you and help you get started!

Don’t delay! This program begins on Sunday!

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The holiday season brings joy, gifts and lots and lots of goodies (and plenty of occasions to eat those goodies).  It’s a busy time of year that cuts into your normal routine and if you are not diligent, you can easily put on extra pounds.  It helps to have someone come along side of you, encouraging you to continue your exercise program and eat well.  I know just the person to be there for you…my good friend and personal trainer, Rebecca Tabbert.  Rebecca is our resident Fitness Expert specializing in Female Fat Loss.

Rebecca worked with me for 21 days back in April of this year to help me prepare for an important event in my life.  While it would have been great to have her at my side each and every workout, it wasn’t feasible in either of our schedules.  Instead, she gave me written plans for my daily workouts, meal tips and lots of encouragement.  You can see my journey and success on Mom Beauty Bootcamp.

Rebecca is offering an exclusive program that I talked her into letting A Mom in Red High Heels readers in on! This coaching program will help you make this holiday season your healthiest yet! Why wait until the new year to “get in shape”? Start now (or improve upon what you already do) and you’ll be ahead of the game come January! Plus, you’ll save yourself the regret of an extra 5 pounds put on from all the tempting holiday sweets!

Most of you are not in our local area and that is NO PROBLEM at all! The powerful program Rebecca is offering to you is a remote coaching program and so you can live anywhere and benefit from her help! Like I said, most of the workouts I did with Rebecca were custome workouts that she prepared for me so I could acheive the most benefit for my body from each workout.

This offer starts the Sunday after the Thanksgiving holiday and lasts for 12 weeks. I can promise you 2 things, you will LOVE Rebecca and if you do what she instructs you to do, you will get in shape! No matter your starting point, Rebecca will coach you in an uplifting, productive manner. Don’t miss out on this exclusive invitation!

A personal invitation from Rebecca:

“Hey, it’s Rebecca!!!

Did you hear the news? I recently went through my own body transformation to get back into my figure competition shape (it’s my version of fitting back into my skinny jeans)!!! The crazy thing about it is this…I discovered an even better way to lose fat and inches fast, while staying healthy and full of energy. I even trained less and ate more!

Sounds crazy, huh? I know!! I could hardly believe it myself!! I’ve worked with hundreds of clients over the past several years and have helped them lose hundreds of pounds and inches. And I’m grateful to have been a part of their success. But, man!…once I made a few small tweaks in my program the body fat melted off! I’m always learning and experimenting to bring YOU even stronger products and services for greater results. But my recent discovery was unexpected!!

So, my first figure competition in 3 years and I won! I would have been happy to just place top 5. But nope, thanks to my newly discovered techniques…..I won 1st place in THREE categories!! That’s me below!!! Pretty cool!

And yeah, the sword is real…not quite sure what to do with it yet…but at the moment it looks kinda cool against the wall in my office.

So why am I going on and on about me? Well, if you sit down with me for 5 minutes you would know I am not normally this vein but I need to use my story to serve a greater purpose. I want to share what I discovered with you so you too can reach your goals – real results in real time – without feeling deprived and frustrated!

Based on what I found, I developed what I call my Master Fit 12 week coaching program. In this program I will teach you how to be successful in your own 12 week fitness and fat loss mission! How great would it feel to FINALLY reach you fitness goals? What about pulling out that “little black dress” for the upcoming holiday parties? Shouldn’t you beam with confidence and energy this holiday season? Couldn’t you imagine, if you start now, how rockin you will look in your new swimsuit next summer!?

Now, you might be thinking….come on Rebecca, I don’t want to compete!! I don’t want to be that shredded or that muscular. I totally get it! That’s my thing. My point is not my accomplishment; my point is the techniques I discovered that got me to my goal and to the best shape of my life.

Man do I wish I had discovered these small little tweaks sooner. I thought I was doing a lot of people a lot of good! Now the sky is the limit!!

K, ready for another pic? As humbled as I can be, this is me 12 weeks out from my show….

In 12 weeks I lost 4% body fat, 7 pounds and 2 inches off my hips (butt), 3 inches off each upper thigh and 2 inches off my waist!

If I can reach my goal of confidently stepping back on stage again, you can reach your fitness and fat loss goals too! In fact, just to make sure it wasn’t just me, I tried it out on a couple of my clients. In one client’s own words “I’ve lost 3 lbs in my first week….I have never eaten this clean for this long; I feel great and I don’t even feel like I’m dieting!” AND did I mention that on my program you get to eat more and train less? How can you discover these secrets too?

In my Master Fit 12 week coaching program I will personally coach you step by step on your workouts, nutrition planning and mental mind set. See, what I also learned is that above all else…it’s a mental game. You have to learn how to get the right mind set and practice it daily while applying the right nutrition and training program.

My Master Fit 12 week coaching program includes:

• Introductory 30 minute call to establish your goals for the 12 week program
• Access to an exclusive Master Fit Coaching Program members only Facebook group for community support
• Each Sunday you will submit a status email to me with your pic and recap of the week; I will respond within 24 hours with your updated workouts and meal plan (5 workouts that can be completed in your home. These workouts will be shared with all members of the group for that week so you can cheer each other on throughout the week within the exclusive Facebook group)
• Daily motivational and mindset tips via email, facebook and text
• Weekly group conference calls to discuss motivation, successes, questions and refocus goals

Man do I wish I had discovered these small little tweaks sooner. I thought I was doing a lot of people a lot of good! Now the sky is the limit!!

Ready for the best news!? I plan to market the heck out of this program, but for now this is still a pilot. In the future people will pay upwards of $299/month to be part of this group/program. Because I am inviting you to be part of the pilot group, you can join today for only $199/month, that’s a savings of $300 over the duration of the 12 week program.

But you must take action today.

There are only 15 spots available. The program starts the Sunday after Thanksgiving; Sunday November 27th . You must act quickly to secure one of the 15 spots!!!”

Check out what Rebecca does with her local clients then give her a call!

Contact Rebecca at 909-520-2589 or via email masterfitcoaching@hotmail.com.

Don’t miss your chance to do something amazing for yourself! You’re worth it!

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Slimfabulous Women's Slimming Draped Skirt

• Shapewear, specifically Slimfabulous by Attention!  This new line of basic wear is offering women everywhere an affordable and stylish shapewear option!  It has built in shapewear under the garmet, is very lightweight, comfortable and did I mention, stylish?  I wore my Slimming Drape Skirt for a test-wear and received many compliments on it.  Once I showed the women the technology behind the fit and the amazing price ($19.99), they were all very impressed!  The Slimfabulous line will help your body look sleek, slim and hold it all in.  Each garmet offers different benefits.  From dresses to pants, to skirts, shorts and tops, you can build your wardrobe to look slimmer this summer!  Available at Kmart.com.

• Everyone knows if you look tan, you look slimmer.  But everyone also knows that tanning is a big skin no-no.  What to do?  What to do?  I know!  Use St. Tropez Bronzing Mousse.  It is hands-down the best faux color I’ve used!  It’s not a colorless cream that is hard to evenly apply nor a spray that fills your nostrils.  It’s a brown tinted mousse that you can clearly see and easily apply.  The color is not very pretty fresh out of the can (much like a dirty diaper, honestly) but wow, does it give a nice brown tint to your legs.  No more orange tinted sunless tanners!  Hello tropical island tan!  I made the mistake of applying with my hands the first go-round and stained my hands even after washing them immediately.  The second application I wised up and used the accompanying mitt.  I only use this on my legs.  For an all over body demo, watch the company issued how-to video.  This $30 faux tan is worth the price! Available at www.sttropeztan.com or QVC.com

St. Tropez Bronzing Mousse...see the difference?

• Or, you can look slimmer the best way… exercise!  Yep, slimming down actually takes work but don’t worry, it doesn’t have to feel like work.  It can be fun to work out with videos like Rockin Model!  This workout video is a 65 minute full body workout that includes yoga, ballet, burlesque, and conditioning. The workout is designed by celebrity trainer Grace Lazenby who keeps the workout fun and effective. The video includes snapshots of Los Angeles (so rockin’ roll) and cool workout fashions including segments using fedoras, which helps add to the enjoyment of the workout! Don’t let the fashion fool you though, you will feel this workout! My favorite part? Feeling and training like a dancer. In my next life, I want to be a dancer! $24.99 on Amazon.com.

Rockin Models Workout

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Okay, we have all heard the term “cardio” and we all know someone, somewhere has stated daily activity is good and that it will help prevent disease and obesity.  What exactly does that mean?  What is considered “cardio”? How much cardio and what type should we be doing?  A common stated statistic is 30 – 45 mins a day five days a week.  That’s to prevent obesity and disease.

What if our goal is to firm up and/or lose weight?  Do we have to do hours and hours of cardio?  Are you kidding me! Who has time for that!  There’s work to be done and groceries to shop for and kids to shuttle back and forth to; school, play dates, sporting activities, lessons…..there’s dinner to cook, laundry to do and cleaning too?!  Man!  Isn’t that enough cardio?   I’m tired just thinking about it!

BAD NEWS, no that’s not cardio, that’s life and as much as you might disagree with me, your body is use to running those activities.  Therefore, all that running around has little impact on goals that relate to firming, toning, blasting fat and shredding inches.

GOOD NEWS!! You do not have to commit hours and hours of your day to cardio in order to reach your fat blasting, tummy firming, thigh slimming goals!

IN FACT! The fastest and most effective way to reach those goals is not to integrate hours and hours of cardio, only 30 minutes of High Intensity Interval Training (HIIT) 3 to 4 days a week and a steady rate cardio session of 45- 60 minutes two days a week.  HUH?  I’m with ya; I was confused a few years back also.  BUT, it’s easier than it sounds.

HIIT can be applies in many different fashions.  The term High Intensity interval Training simply means, after a warm up, you bring your heart rate up and down, up and down, over a period of time.  By applying this method your cardiovascular system will work through all 3 of your Target Heart Rate Zones.  By doing so you will burn more calories…uhhh fat…during your session and your metabolism (fat furnace) will burn at a higher rate for a longer period of time after your session.  Meaning, HIIT takes less time and you get more bang for your buck.  I’m in!!

HIIT can be simple, after a 5 minute warmup, set a moderate pace and follow that pace for a stated period of time, then pick it up for a very high pace for a shorter period of time; then back down to moderate, then back up to high and so on.  Let’s use a rate of excursion scale to determine our pace.  On a scale of 1 to 10,  1 is you aren’t moving and 10 is you feel like your heart is going to leap out of your chest and you can not possibly hold that pace any longer than 5 seconds!  Below is a sample HIIT cardio workout:

Sample High Intensity Interval Training Workout – Beginner

*ROE stands for Rate of Excursion

You can apply this workout to any piece of cardio equipment.  You accelerate and decelerate your rate of excursion (ROE) by modifying any of the following; speed, incline or resistance.  However, you can also take this same concept outside!  Suzie has a 90 minute soccer practice!  No problem, engage with her by watching her practice for 30 mins. Then head around the track or perimeter of the park and start listening to your body.  Create your own interval pattern by being aware of your ROE; warm up with a walk pick up your pace for a bit then run as hard as you can for as long as you can (should not be long at all, if you are really pushing it!) then slow down until you feel like you are slightly recovering, then take off again!  Continue this pattern for the full 30 minutes.  You’re back in time to reengage with Suzie and watch the last 30 minutes of her practice (during which you will be stretching and drinking lots of water!)

When HIIT is done right, really pushing yourself on those intervals, you should be so exhausted at the end of 30 minutes that you don’t feel like you could do more.  This training should be so exhilarating that your body will only allow you to incorporate HIIT 3 days a week.  On the other 2 – 3 days, get active, do cardio at a moderate and steady ROE that you can hold for 30 -45 minutes.

Yes, meeting health and fitness goals does take time but it can be fun and does not have to be life consuming!  If you just take some time each day for you and your health, you will feel less stressed; your clothes will surprisingly get bigger ; you will have more energy and feel more confident.  Not to mention, it gives you the opportunity to give your kids the most amazing gift – a lifestyle, a legacy of health and fitness! We will talk more about the childhood obesity epidemic on a later post.  For now, trust me, get active, be fit, encourage your family to do the same!

I believe in you!

Rebecca Tabbert, CPT

Contributed by:

Rebecca Tabbert is a certified personal trainer, nutrition coach and owner of TBT Fit Body Bootcamp.  Rebecca has inspired, motivated, encouraged and coached hundreds of people to live a healthy and fit lifestyle.  To learn how Rebecca can help you shed unwanted inches and melt pounds call her personally at 909-520-2589 or visit  www.tbtfitbodybootcamp.com.

P.S.  As always, before starting any fitness program consult your physician to make sure you are healthy enough to begin a new program.

P.S.S.  If you would like an intermediate or advance HIIT Sample Cardio Workout please go to TBT Fit Body Bootcamp fan page on FaceBook, become a fan and post “A Mom in Red High Heels sent me and I would like a copy of the Sample Intermediate HIIT Cardio Workout plan”

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