Burn baby burn!

Research has proven that a pound of muscle burns 30 times more calories than a pound of fat. That’s why it is absolutely essential that you preserve your muscle mass while ridding your body of those undesirable fat pounds.

Let’s burn some fat!

Did you know that the optimal heart rate for burning body fat is 80% of your heart’s maximum capacity? There is an easy way to figure out how to get the most out of your cardiovascular workout. Here is a simple formula to calculate your perfect target heart rate so you can maximize your fat burning potential:

220 - (your age) = (x) * .8 = your perfect zone

Example: 220 - 35 = 185 * .8 = 148 beats per minute

Also keep in mind that if you do some type of weight training (which I highly recommend) ALWAYS do your cardio workout afterward. Why? Well, during a weight training session you burn muscle glycogen. This will leave your body searching for an alternate source of fuel when it comes time to power through your cardio workout. This alternate fuel will come directly from fat storage, thus helping you burn more body fat at a quicker rate.

Did you know that the optimal heart rate for burning body-fat is 80% of your heart's maximum capacity?

There is an easy way to figure out how to get the most out of your cardiovascular workout.

Here is a simple formula to calculate your perfect target heart-rate so you can maximize your fat burning potential:

220 - (Your Age) = (X) * .8 = Your perfect zone

Example: 220 - 35 = 185 * .8 = 148 beats per minute

Tip - If you also do some type of weight training 'ALWAYS' do your cardio workout afterward.

Reason - During a weight training session you burn muscle glycogen. This will leave your body searching for an alternate source of fuel when it comes time to power thru your cardio workout.

This alternate fuel will come directly from fat storage, thus helping you burn more body-fat at a quicker rate.

A Motivational Thought for Today: A positive attitude creates positive thoughts.

Did you know that during the course of a day you should consume between 25 and 35 grams of fiber? If you do you will boost your overall general health. There are two types of fiber, soluble and insoluble which are derived from many sources such as whole grains, flax seeds, oat bran, legume, nuts and seeds, vegetables and certain kinds of fruit.

Fiber works by slowing down the food as it passes through your stomach and small intestines so your ‘good’ cholesterol has more time to take cholesterol to your liver and out of your body. Eating at least 25 grams of fiber everyday can cut your risk of developing high blood pressure by as much as 25 percent. Fiber comes with an added bonus - it fills you up! After a fiber-rich meal you feel full so you’re less likely to over-eat.

Visual images can be very powerful tools when helping reach a goal. There are lots of creative ways to use this motivation technique, such as posting images of your goals where you will see them often. Use your bathroom mirror, a bulletin board or even the refrigerator. This will help you stay focused while always keeping your goal fresh in your mind.

A Motivational Thought for Today: Do not dwell on your mistakes, always remind yourself of your accomplishments.

Were you aware that just the smell of this wonderful spice can actually boost your brain activity? Not only can it be used in many recipes and beverages, but also has a broad range of health benefits, such as:
- Anti-Clotting- helping dilate blood vessels
- Anti-Microbial action- helping stop the growth of bacteria as well as fungi.
- Blood Sugar Control- helping the ability to respond to insulin, known as Insulin Resistance.
- A Natural Diuretic- Helping to alleviate excess water retention.
- An excellent source of Iron, Calcium and Dietary Fiber- helping protect against Heart Disease while improving Colon health. 

A Motivational Thought for Today:  Any difficult challenge provides great opportunity.