Courtesy of Google

Jillian Michaels’ 30 Day Shred is an amazing workout that will begin to show a difference within 5 days, and get you that much closer to your dream body.  Since muscles get very accustomed to repetitive workouts, the 30 day shred focuses on muscle confusion, which means your development will not plateau.  If you are consistent with the 30 day shred and a healthy diet, your muscles and body will tone and slim down quickly and efficiently, and you will get the results you desire.

Instructions (courtesy of

  1. Before you start Jillian Michaels’ 30 Day Shred, take your measurements. You’ll be glad you did later. Measure each arm (thickest part), each thigh (thickest part), upper waist (smallest) and lower waist (at your belly button), and your hips (biggest part). Write this info down, or put it in Excel so you can come back to it after 30 days. This work-out will probably cause you to lose weight, about 10 lbs, but that can vary. You will definitely lose inches, however, and develop tone that will surprise you. The reason your weight doesn’t drop as quickly is because you are developing muscle and reshaping your body.
  2. Get yourself a copy of Jillian Michaels’ 30 Day Shred on DVD (or VHS), OR you can download online immediately.  I also have the print version of the workout, that I will post below!
  3. Set aside a time of about 30 minutes each day to do Jillian Michaels’ 30 Day Shred workout. You really need to do the program EVERY SINGLE DAY for results. It’s very difficult in the beginning because you will be so sore, but just keep pushing yourself, it will be worth it!!!!!
  4. Start with 3 lb. dumbbells and work up to 5, or start with 5 if you think you can handle it.
  5. Jillian Michaels’ 30 Day Shred is designed in three levels to be done over the course of 30 days. Level 1 of the workout should be done for 10 days, Level 2 for 10, and Level 3 for 10. When you finally can complete Level 3 of this fitness program, stay there, or mix it up every once in a while. But it ultimately depends on your body, start out slow if you need to, stick with level 1 until you master it!  Once it becomes too easy, move onto level 2, and so on.
  6. At the end of 30 days, take your measurements again, even if you are only on Level 2. You are sure to see a change of about 1 to 2 inches in most parts of your body.  Don’t freak out if you don’t see a huge difference, just keep working, and eating right!

courtesy of

–> Read more: How to Do Jillian Michaels 30 Day Shred |


Put FUN Back into Working Out!

Posted: March 9, 2012 in Fitness, Health

Here are 12 fun ways to make working out fun!  Squidoo came up with “12 Tips To Add “Pizazz” To Your Workout Routines”

check it out!

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1) Dance a little and enjoy life! (Give yourself some time to crank up your ipod and just let loose.)

2) Go outside and play! (I mean play some soccer, golf, softball, tennis, basketball, that sort of thing)

3) Record your favorite TV show and save it for your treadmill or elliptical machine workout. (Yes, that means you have to stop using your treadmill as a clothes line.)

4) Don’t do the same workout routines day, after day, after day, after day, after day… (Are you getting the point? BORING!) Be brave and try something new!

5) Change your environment. Do some of your exercise routines inside, some outside, and some upside down, well maybe not upside down, unless you really want to.

6) Find a friend to workout with you (And if they won’t work out with you, they’re not a true friend, cuz friends stick with you through thick and thin!)

7) Don’t wear your old grungies when you exercise. Buy yourself a cool looking exercise outfit as way of telling yourself you’re worth the effort! Somehow, you feel better about yourself too, and when you feel better about yourself, you put more effort into it.

8) Tack up some motivational posters in your exercise room, and change them periodically. This changes the room up a bit and makes it more interesting.

9) Have you ever tried to hoola hoop? I’m not kidding. See if you can hoola hoop longer than your kids. It’s great exercise.

10) Circuit train, and change your stations periodically. Don’t just follow the yellow brick road. Jump around a little bit.

11) Add jump roping to your workout routine and see how long you can jump. This is also a great exercise to do in front of the TV. (You just need to turn your volume up a little, so it’s louder than the “twang” from the jump rope.)

12) Break out of your workout routine every Friday and do something out of the ordinary… like swimming, kayaking, jumping on the trampoline with your kids (that will wear you out quick), going for a 2 mile run down a nature trail, etc…

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i definitely put tip #1 into my daily routine all the time! Just opening my itunes and blasting my music while getting ready in the morning gets me in a better mood and makes me move around, ready to start my day! -karena


tips courtesy of Squidoo 

Doing chores like lawn work and even cleaning your room is a workout, and wait until you see the amount of calories it can help you burn!  An article on  explains the benefits of outdoor and indoor chores.  After reading the article, you’re gonna want to do your chores =)

Check out the article!

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The calories burned while you’re doing household chores can really add up. In fact, many household chores burn just as many calories as workouts do. Here’s how some of your household chores stack up in terms of calories burned.

Yard Work

Yard work offers some of the most labor intensive household chores. Tasks like digging and raking the leaves not only burn a lot of calories but can help tone muscles in your arms and legs. Here are some statistics:

  • 30 minutes of digging in your yard will burn about 315 calories, the same amount burned by 45 minutes of bicycling on flat terrain. Digging tones the muscles of your calves, thighs, arms and shoulders. If you do it vigorously enough and continue the activity for 20 minutes or more, you can raise your heart rate and strengthen your cardiovascular system.
  • Washing your car works your arms and abdominals. For every 30 minutes of car washing, you’ll burn 143 calories.
  • Weeding for 30 minutes burns 115 calories, the same amount you’d burn in 15 minutes of weight training. Weeding tones your thighs and buttocks. Just be careful to bend with your legs while keeping your spine straight, or you could hurt your back.
  • Raking leaves for 30 minutes burns 225 calories. The resistance offered by the leaves makes this chore a type of weight training. Raking leaves tones all the major muscle groups in your body.

Indoor Chores

Chores you do inside the house also help to burn calories. Here’s how many calories are burned in the course of performing your daily tasks:

  • Scrubbing the bath for 30 minutes burns 200 calories. Removing that stubborn soap scum from your tiles is a great way  to tone the muscles of your arms and shoulders.
  • Carrying shopping bags for 30 minutes burns 190 calories, and maybe more if the bags are particularly heavy. Distribute the weight evenly on each hand, or swap back and forth at regular intervals. Carrying too much weight on one side won’t just overdevelop those muscles, it could injure your spine.
  • Making beds for 30 minutes burns 130 calories, the same number you’d use if you jogged on a treadmill or on flat terrain for 15 minutes.
  • Cleaning windows for 30 minutes burns 125 calories, the same number used in 20 minutes of power yoga (about one-third the length of a typical power yoga class).
  • Loading the dishwasher for 30 minutes burns 105 calories, which is less than the 160 calories burned when washing them by hand.
  • Vacuuming for 30 minutes burns about 90 calories, the same amount you’d burn in 15 minutes of kick boxing.
  • Dusting for 30 minutes burns about 50 calories.
  • Ironing for 30 minutes burns about 70 calories and tones the muscles of the upper body. Stand up straight at the ironing board and press down firmly. Switch hands periodically so you don’t overdevelop one arm.

Other Calorie Burners

Here are some other activities that burn surprising amounts of calories:

  • Climbing stairs for 30 minutes burns about 285 calories.
  • Painting and decorating your home burns about 160 calories.
  • Showering and toweling off for 30 minutes burns about 70 calories.
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Article courtesy of

Tip of the Day!



Courtesy of

Image  —  Posted: March 8, 2012 in Fitness, Health
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The Side Effects of Diet Pills

Posted: March 6, 2012 in Fitness, Health

There have been a great amount of advertisements about diet supplements to help weight loss.  Although some do help quicken the weight loss speed, we should all be aware of the side effects and cons about what diet supplements can do to our bodies. The article Diet Pills: What you need to know, written by Stephanie Waston, explains what diet pills actually do to your body as well as the side effects and other supplements needed to maintain your body.

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Do Diet Pills Really Work?

Many over-the-counter diet pill manufacturers say their product will help you see miraculous weight loss — like losing up to 30 pounds in 30 days — without diet or exercise. Their claims sound too good to be true, and most of them are.

A few pills, especially the newer prescription varieties (such as Meridia and Xenical), have been shown in clinical studies to help dieters shed a few pounds. But the majority of the ads you see on the Internet and TV are for products that are unregulated, untested and unproven.

Even the most effective diet pills are only meant to be taken for a short period of time — usually six months or less. During that time, doctor-prescribed weight-loss drugs can trim anywhere from 5 to 22 pounds, or up to 10 percent of your body weight. But after six months, your body develops a tolerance to these drugs’ effects, and weight loss plateaus. After that, if you don’t also follow a healthy eating and exercise plan, the weight will come right back.

Side Effects of Diet-pill Use

Different diet pills contain different ingredients, so their side effects vary:

As fat blockers like orlistat (Xenical) remove excess fats via the intestines, they may cause uncomfortable cramping, gas and diarrhea. Because these drugs also reduce the body’s absorption of essential vitaminsand nutrients, people who take Xenical are advised to take a daily multivitamin supplement.

Sibutramine (Meridia) and other similar appetite suppressants stimulate the sympathetic nervous system, which can raise blood pressure and heart rate. This increases the risk of heart attack and cardiac arrest, especially among people who already suffer from high blood pressure, irregular heartbeat or heart disease. In fact, between February 1998 and March 2003, the FDA received reports of 49 deaths related to sibutramine. Other, more minor side effects include constipation, headache, dry mouth and insomnia (because the chemicals in these drugs also influence sleep patterns).

Herbal diet pills, even though they’re “all natural,” can have potentially dangerous side effects depending upon their ingredients. “Herbal” doesn’t necessarily mean “safe.” Also, because they are considered part of the food industry and are therefore regulated differently by the FDA, there is no guarantee that they can live up to their manufacturers’ claims.

Article is courtesy of Discovery Health and Fitness

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As much as some of us want to speed up the process or weight loss, the best way is to work out naturally and eat healthy.  Keep yourself motivated and the results from the hard work will be worth it! -Karena

Get rid of those worn-out baggy sweat pants and oversized t-shirts when you workout. Sure, it may be comfortable, but go ahead and treat yourself to a higher quality, better looking outfit when exercising.

Courtesy of

One of my personal favorites to wear when working out is Lululemon Athletica. This brand is a yoga-inspired athletic apparel company that caters to both men and women. Their basic clothing runs around $40-$100. It may be pricey for some, but you definitely get what you pay for in the quality. These workout clothes will last you a long time. They cover everything you would need, from shirts to shorts, from bags to sports bras, from jackets to sweatbands – they have it all. My personal favorite are their yoga pants, amazing!

For you UC students, Lululemon has a branch store or a store that carries their brand in all local UC cities. Convenient!

So there is no excuse not to try out or buy your first Lululemon gear – you won’t be disappointed!


Courtesy Google Images

If you are looking for some new music to workout to, here are some of my recommendations!

Check out the playlist on Spotify!