ShopOrganic- a site I SWEAR BY!

Depending on where you live, it can be hard to access the type of foods you need, or want to be consuming. In fact half of the reason Americans are so drastically overweight, out of shape, and in poor health is due to the influx of eating out of convenience, and a lack of having access to the RIGHT kinds of healthy foods.

I know the concept of shopping online is foreign to most of us- we're stuck in the "brick and tile" concept of what it means to do grocery shopping BUT, if you don't have access to a good grocery store with an excellent organic section- then I recommend finding an online source and ordering in what you cannot pick up.

I've already driven over an hour to go to a Whole Foods Market or a Wegman's (since Lancaster is covered in freaking Giants, UGH) so ordering in some of my groceries is a huge relief! www.shoporganic.com has EVERYTHING you could want organic, and some things you maybe have never heard of. With sections catered SPECIFICALLY to certain diets; lactose intolerant, vegan, gluten free, and raw foods- there is a wide variety of products for everyone.

I have a dairy intolerance so finding calorie free non dairy creamers, whip creams, and other light treats is hard in my area. Shoporganic.com comes through! They also carry RAW UNPROCESSED NUT BUTTERS, with no salt, no sugar, and no additives! Hell they even carry organic dog food.....:)

I HIGHLY recommend checking out shoporganic.com and ordering in the items that are WORTH IT- the items you cannot find in your local grocer. TRUST ME- your health will thank you for it!!

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Three Organs that make you FAT (or skinny) PART 3 of 3: ADRENAL GLANDS

Here it is, the third and final chapter in my triplet of the three organs that can make you FAT or SKINNY: the adrenal glands.

The adrenal glands produce the hormones adrenaline, norepinephrine, DHEA, and cortisol. Cortisol happens to be your fat storing hormone so what happens to your adrenals should be I M P O R T A N T to you!! All of these hormones help your body naturally cope with stress by triggering the release of sugar from the liver and muscles into the blood as an instant fuel source.

DHEA is a sex hormone and a natural fat burner. In my opinion it's the mother of all hormones because most of our OTHER sex hormones are derived from it, primarily estrogen and testosterone. The important muscle building and fat burning hormone declines naturally with age, which makes it even harder to be thin and fit. Therefore- you want to do everything in your power to keep your adrenal glands healthy so they can produce these important hormones.

Considering all your adrenals do, they take A LOT of abuse. We batter the hell out of our adrenals with bad nutrition, lack of sleep, drinking,smoking, and medications. But the GREATEST enemy of the adrenals is our reliance on caffeine containing products, like coffee, soda, and energy drinks.

Now don't get me wrong, caffeine has MANY benefits for the body- in moderation. If you're hitting more then 2 cups of coffee a day (even I fall prey to breaking this rule) you're at risk of overtaxing the adrenals glands. Trainers and competitive athletes tend to be the WORST adrenal abusers. Because of our schedules we rely on coffee and because of our emphasis on our physiques we tend to abuse fat burners as well (many of which contain caffeine and other stimulants that fire on the adrenal glands).

Most weight loss and sport nutrition supplements contain caffeine, and many contain proprietary blends which pair or couple caffeine with other thermogenic enhancing ingredients- i.e double trouble on your adrenals. Again, this is not to say you need to AVOID fat burners altogether, but tapering and cycling on and off fat burners is advised to help keep your adrenal glands from getting wiped out and overworked.

When the adrenal glands get overworked by caffeine and other factors they eventually can't produce hormones in sufficient amounts or can't utilize all the hormones they do produce. Basically they get wiped out. Period. The condition is called "Adrenal exhaustion" and it makes you a slow metabolizer, tired all the time, and generally, unwell.

Some symptoms of adrenal exhaustion include;

• Weight gain, especially in your midsection
• Weakness
• Blemishes
• Insomnia
• Lethargy
• Dizziness
• Headaches
• Memory problems
• Food cravings
• Poor immunity
• Allergies
• Blood sugar imbalances
• Premature aging

So what to do? Well for starters stick to the 2 cups of coffee a day- for those of you who wonder how much that is- one cup = 8 ounces, so go from there. Over 16 ounces of coffee a day and you're too much. AND you need to add energy drinks and caffeine including sodas into that mix as well!

And as far as supplements go- use with caution. I recommend staying on a fat burner no longer then 6 weeks at full dosage. Taper for a week to two weeks, then come off for two weeks cold. During that time I recommend supplementing in with natural supplements that bolster the health of your adrenals. One I've used in the past post show which has proven VERY effective at helping my adrenals recover is:

PLANETARY HERBALS ADRENAL COMPLEX

Adrenal support supplementation is crticial, especially if you're daily taxing your adrenal glands (like I have) through caffeine consumption and taking fat burners/thermogenics.

My Low Carb Pumpkin Protein Pancakes

Just in time for fall! Here's my recipe for my Low Carb Pumpkin Pancakes and TRUST me these are worth it!!!!!!! They're an indulgence to the tongue without being an indulgence to your diet or the waistline!!!!

You will need;

1. 1/2 cup Libby's Canned PURE Pumpkin (make sure it's PURE pumpkin not pumpkin pie filling or sweetened pumpkin. Pure pumpkin packs only 9g carb per 1/2 cup and 4 of those are pure dietary fiber!!!)
2. 4 packets Stevia
3. 1/2 cup liquid egg whites
4. 1 scoop Jay Robb Vanilla Protein Powder
5. 1/4 tsp pumpkin pie spice
6. 1/2 tsp baking powder
7. 2 TBSP Flaxseed Meal ( I use Arrowhead Mills)
8. 1/4 cup water (if mixture get's "thick" you may need to add more)
   

Combine all ingredients in a blender and blend until smooth:

Then portion the batter out into a pan and cook evenly on both sides;

I enjoyed mine this morning with a few TBSP's of Sugar Free Maple Syrup ( I buy a variety sweetened with Stevia and suggest you hunt for the same).... and they're DELISH! They also taste SUPER yummy with some PB on top!!!!!!

Three Organs That Make you FAT (or Skinny) Part 2 of 3

As promised, part 2 of 3- The three organs that make you FAT (or skinny!). The second of the three organs I'm going to be discussing is the all important thyroid..... *drumroll*

One reason for unexplainable weight gain could be your thyroid, which is another key player in your metabolism. The thyroid gland can make you either love the hell out of your body or want to hide it away in baggy sweatpants. It's essentially your body's metabolic regulator. It controls metabolism by secreting two hormones that control how fast the body burns calories and utilizes energy. If your thyroid secretes too little you end up with hypothyroidism, or slugglish or underactive thyroid. All of this slows down your bodily functions. Hypothyroidism makes you very tired and lethargic which makes it difficult to burn calories. You probably wont have the energy or drive to go to the gym, and even if you do, you're fighting a slowed system. Because everything is slowed, the body will demand quick energy all the time in carbohydrate cravings- which is why low thyroid sufferers often crave refined carbs like breads, pasta, crackers, cereal, cake, muffins, cookies, juice, alcohol, rice cakes, ice cream and so forth.

Simply put, if your thyroid isn't working to stimulate your metabolism, it is VERY tough to get thin. Your body isn't working FOR you, it's working AGAINST you.

So how do you know if your thyroid is sluggish or underactive? Well it's not the easies thing to diagnose, in fact doctors really struggle with identifying hypothryroidism. This is because it tends to show up in a variety of symptoms that may show up if you've overworked or stressed, life is hectic, or you're aging. However some symptoms are:

• Weight gain
• Cravings for refined carbs
• Fatigue
• Loss of appetite
• Foggy thinking
• Inability to tolerate cold
• A slowed heart rate
• Painful menstrual periods
• Muscle weakness
• Muscle cramps
• Dry, scaly skin
• Poor fingernail growth (the thyroid gland controls nail and hair growth)
• Hair loss
• Migraines
• Hoarseness
• Itchy skin
• Depression
• Dizziness
• Heart Palpitations
• Weird burning sensations in the body
• Constipation
• Difficulty concentrating
• Bags under your eyes
• Yellow bumps on your eyelids

In general your risks for hypothyroidism increase with age, particularly for women over 35. It's been suggested by some experts (although don't quote me on this) that up to 25% of all women will eventually suffer from a thyroid issue.

If you do have hypothyroidism don't just rely on your doctor to write a prescription. Taking thyroid medication blocks your body's ability to produce hormones on it's own, and this is NEVER good, and you will be on it for life with greater problems. My mother suffered from hypothyroidism for years and has had better luck balancing her thyroid naturally through diet and exercise then she ever had through medication. I'm not saying "don't use a prescription" but if you do have hypothyroidism examine ALL options before making a life altering decision!

Now Offering Personal Health Retreats!

I'm thrilled to announce that I'll now be offering personal health retreats! After the request of a few clients, I decided to finally open up this option!

Personal Health Retreats are the ultimate fitness experience- come and spend time with me in beautiful Pennslyvania and learn one-on-one from me, the ins and outs of healthy living! Let me show you, in person, how to effectively change your life to meet and exceed your goals! My health retreats are offered as both day long excursions or weekend getaways and be customized to meet your specific needs! With a variety of learning and training options, my retreats allow you to go one-on-one with me in a way which can be life changing!

Personal Health Retreats are offered with the following focuses;

1. Competitor- posing, dieting, and training will all be covered! The ultimate in pre contest motivation!
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4. Combination of one or more of the above! Customize your own health retreat- the ultimate fitness experience!

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Low Cal Sugar Free Hot Chocolate

Hot chocolate is one heck of a delicious cold night comfort- HOWEVER it's laden with calories from saturated fat and sugar- two huge no-no's to those of us out there watching our figures!

My solution? My recipe for Low Cal Sugar Free Hot Chocolate....granted it's not going to be the "liquid chocolate in a cup" you might be able to get from the double chocolate triple fudge at the coffee shop around the corner- but it's got enough chocolate punch to satisfy any chocolate craving and the warm beverage keeps you hot and happy on cool nights!!

LOW CAL SUGAR FREE HOT CHOCOLATE

• 1 cup boiling water (OR for creamier flavor use 1 cup unsweetened chocolate almond milk)
• 2 TBSP Unsweetened Hershey's Cocoa
• 2 TSP Fat Free Coffeemate
• Stevia to taste ( I use more then usual in mine to give it some extra sweetness)

Bring the water or milk to a boil (I just microwave mine on high for about 3 minutes), then stir in the cocoa, coffeemate, and stevia.

Each cup made with water packs NEXT to NOTHING in Calories (approx 10) and if you add the unsweetened almond milk you're looking at about 40-45 calories per cup depending on the brand of Almond Milk you use!

Three Organs that make you FAT (or Skinny!)

Can't guess which three they are? They may surprise you, but the three organs in all of us that have a clear control over whether we're fat or skinny are;

1. Liver
2. Thyroid
3. Adrenal Glands

Combined, these three organs rule your metabolism and when they're not working up to snuff it becomes very hard for your body to build muscle, burn fat, and reap all the benefits from healthy eating and consistent exercising. It's REALLY important to remember to care for these organs when you consider your diet and lifestyle- flushing, detoxing, and cleansing these organs will help keep your body's metabolism revved.

Rather then tackle all three right now (and risk overwhelming you guys) I'll start with the liver, and save the thyroid and the adrenal glands for subsequent posts.

The liver makes proteins that regulate blood clotting, neutralizes toxins in the blood, produces immune agents to fight infection, generates bile to help digest fat, and stores glucose for energy. Your liver is basically the metabolic factory of the entire body, although most people don't realize it. The liver has the potential to make you a fat burning or a fat storing machine depending on how you care for it.

There are several ways in which your liver burns fat;

1. It manufactures bile acids, which act like laundry detergent (so to speak). They break down the cheese fries you ate last night.
2. Bile acids also switch on the activity of brown fat- a caloric incinerator that burns calories rather then storing them.
3. Bile acids also carry excess fat to the small intestines for disposal. If your diet is high in fiber from fruits, veggies, and whole grains then the unwanted fat is washed from the body via the bowels.

Your liver also has the detox job in the body- it works to detoxify everything you eat, drink, swallow, smoke, rub, or otherwise work into your bloodstream. Almost every substance found in your body or put in your body including chemicals, bacteria, hormones fungi, viruses, and parasites are filtered through the liver for removal. I tend to think of the liver as your body's garbage disposal. It works NONSTOP to clean up and remove junk from your body.

This makes your liver very vulnerable to overload. When overload occurs your liver ceases to operate optimally, and it cannot remove or detoxify all of the junk that comes its way. Nor can it do a good job of breaking down proteins, fats, or carbs. The body will start to poison itself.....this is often what happens to people who are chronically sick with headaches, inflammatory diseases, and skin disorders. Many of these chronic problems can be attributed to a sick liver. Toxins that cannot be processed by the liver (due to overload) escape into the bloodstream and weaken your immune system. The result can be autoimmune disorders like chronic fatigue syndrome, lupus, arthritis, and firbomyalgia. The body, in essence, turns on itself.

Creepy-I know. But the general public tends to think that as long as they're not throwing back booze every night the liver will take care of itself. NOT TRUE. We have more toxins in this country then the rest of the world, in fact third world residents have healthier livers then we do. They simply don't have chemically enhanced or additive laden foods or foods pumped up with hormones. In this country more people then ever are overweight and sick and health professionals are beginning to look inward for the answer- to our livers.

The following are some symptoms of a sick liver;

• Weight gain (in the midsection)
• Cellulite
• Bloating
• Allergies
• Gluten intolerance
• Indigestion
• Constipation
• High blood pressure
• High cholesterol
• Hormone imbalance
• Hypoglycemia
• Fatigue
• Depression
• Mood swings
• Yeast overgrowth
• Skin disorders
• Sleeplessness
• Bad breath
• Disorientation of confusion
• Itchiness
• Discolored stools

If ANY of these sound like you- it COULD be an overworked liver, in which case some damage control is needed. The liver is repairable- it can be restored and rejuvenated with a little TLC. Giving your liver some love will help your body burn fat more efficiently (weight loss) and will help make you less vulnerable to dietary indulgences. You won't have to "panic" when you indulge in a cheat meal or treat food as long as you get back to clean eating immediately after.

To help take care of your liver I recommend the following;

• Drink PLENTY of water-at LEAST two to three liters of pure water a day to help detox the body and assist the bile acids in flushing out the toxins. Add some lemon for flavor if needed- remember that water with lemon is a natural fat metabolizer and can burn fifty to seventy calories a day just from drinking it!
• Eat organic if you can! It contains fewer toxins and makes things easier on your liver
• Supplement with liver friendly herbs. I take milk thistle to help cleanse my liver. Milk thistle acts as an antioxidant in the liver, which means it fights free radicals. Other liver healers are licorice root, skullcap, red clover blossom, and slippery elm bark. You can find liver cleanse supplements that include blends or all or some of the above
• Increase your fiber- mostly from fruits, veggies, and whole grains.
• Get enough B Vitamins. B Vitamins are involved in the movement of fat. If in doubt take a B Vitamin multi.

One organ down- next up- THE THYROID!!!! :)

Keep Holiday Pounds at Bay with 15 of my Healthy Holiday Tips!

Every holiday season, I hear clients of mine vow the same thing, "I will NOT gain weight this year." Yet another holiday season passes and statistics show that on average, women (more so then men) gain an average of 4 lbs in the two weeks between Christmas and New Years. That doesn't even take into account Turkey Day!! No matter how much we "vow" to not gain weight, it seems the holidays often get the best of us. I say it day in and day out to my clients, but I'll say it again- YOU NEED TO PLAN. Not having a plan is a surefire way to failure. Don't just talk the talk when it comes to the holidays, walk the walk! The following are 15 of my healthy holiday tips to help keep you ON TRACK and PLANNED this holiday season!

Tips 1-5: NUTRITION

1. Never arrive to a holiday, or holiday party hungry. NEVER. Before a big party I eat all of my planned meals for the day, just as I would on any normal day. This helps to keep me from overconsuming at the event. Many people make the mistake of starving themselves during the day to make room for the big meal, and this is a surefire way for weight gain. Another tip of mine? Drink a protein shake RIGHT before you walk in! I take one scoop of my Jay Robb protein powder in a blender bottle with water and chug it immeidately before I walk through the door. The protein helps to fill me up and prevent me from making split second poor food choices!

2. Enjoy some java and tea! Hot beverages help to keep you full, longer. Sipping on some flavored coffee or some freshly brewed hot tea also keeps your hands and mouth busy when you mingle. If I get sweet cravings at night I opt for a cup of decaf flavored coffee with some sugar free creamer. If I'm really hungry I'll add a scoop of chocolate protein powder to the hot coffee in a blender and make it a midnight mocha snack!

3. Be picky about the foods you indulge in. It IS the holidays, and I understand certain foods surface during the holiday season that you may not have the chance to eat any other time of the year. For example, my mom makes these insanely delicious mini pecan cookies around Christmas that she does not make during the rest of the year, so I choose to eat one or two of those, as opposed to all the other calorie laden foods at my family's house for the holidays. Skip the junk that you see day to day throughout the year and instead hone in on the one or two treats you absolutely LOVE that you cannot have any other occasion!

4. BE PLANNED! I cannot say this enough. Do not head to a holiday get together or a holiday meal without a plan. If you're headed to a buffet plan to load your plate 3/4 of the way full of fresh fruits and veggies from the veggie platter. The other 1/4 of the plate can be for sinful delights.I also recommend you bring a bottle of water and drink plenty of water to keep full. Sick of plain water? Add in some flavored Stevia packets ( I love Stevita drink sticks, I carry them in my purse!) or some lemon or lime slices for a light citrus flavor. When your body is thirsty it'll trigger false hunger signals because food contains a lot of water. Drink lots of water or hot tea to keep your hands busy and your mouth and belly full at parties!

5. Bring healthy food with you. Now I'm not saying you need to walk into a party with a cooler in tow (although if you wanted to hats off!) but stash your purse full of some healthy munchies. I recommend carrot sticks, celery sticks, rice cakes, 100 calorie snack packs of raw unsalted almonds, and maybe an apple or some fruit. Don't get caught in a sticky situation with nothing to eat but the garbage in front of you. Keeping "grab and go" snacks with you in your purse can help you out in a pinch if munchies get the best of you!

Tips 6-10: TRAINING & EXERCISE

6. Workout on the day of the party! I mean it- I always feel better, internally and externally, if I'm exercising. I'm a firm believer that exercise and nutrition play off of each other. By this I mean they help balance each other out- eating better propels you to exercise, and exercising propels you to make better choices nutritionally. If you physically feel great, healthy, and energized, you're not going to want to load your body down with crap, and mentally you won't want to ruin the amazing workout you just had by eating the wrong things.

7. PLAN AHEAD! If the gym you typically go to has reduced hours or is closed, or if the weather is keeping you from getting to your daily facility, then you need to have a backup plan. Invest in some workout DVDs, some exercise bands, or some light dumbbell weights so you have "at home" options in case. I keep my P90X DVDs on hand along with my doorframe pull up bars and my exercise bands so if I'm stuck at home I can still get a solid workout in! Don't make excuses, make results- be sure to plan ahead for less then optimal circumstances!

8. Sign up for a holiday run or run/walk! Locally, there's always a huge holiday fundraiser in the park for the local Humane chapter- in which owners run/walk with their dogs. I sign up every year because not only does the money go to a good cause but I also get the exercise from running or walking the 5k with my pooch!

9. If you're crunched for time with holiday shopping and party planning, up the amp on your workouts by intensifying your training. Incorporate supersets into your training to cut down on your gym time or throw plyos into your weight training to increase the cardio burn! Use your rest periods between sets actively by doing jump squats, pop squats, box jumps, or crunches to keep your heart rate up and increase your calorie/fat burn. Circuit style training not only cuts down on time but it keeps you moving which increases your body's fat burn. Don't skimp on the gym because of a time shortage, rather adjust your workouts accordingly so you have time to both train well AND shop well!

10. Look for oppurtunities to squeak in extra exercise! Park far away from the mall entrance, and walk briskly to and from the stores to get the heart rate up. Walk your dogs, go for a walk with your husband or significant other, enjoy a holiday post meal walk with friends or family. Going bar hopping? Park far away from the bars and bring a coat! Take advantage of every oppurtunity presented to burn some excess calories off!

Tips 11-15: BEHAVIOR & LIFESTYLE

11. Volunteer! I don't mean at the homeless shelter (although that's amazing too!!) but I mean to help out with the holiday meals! Take some initiative and offer to make a dish or a dessert for the big dinner. I ALWAYS offer to help my mom out by bringing a dish or a dessert. I opt to make low calorie, low sugar, or low fat versions of holiday favorites to cut calories. I include fruit in my desserts if possible and stay away from unhealthy, high fat, high sugar ingredients. That way I know there's at least one dish at the dinner that won't KILL my waistline!

12. Avoid the downward spiral- this is a good tip year round, but especially during the holidays when temptation lurks around every corner. If you mess up one day, or eat something junky for one meal, do not allow that one single step back to become an entire downward fall. Get back on track ASAP. Plan your next healthy meal and begin to make better decisions IMMEDIATELY. Chances are one slip here or there will not kill your fitness goals, what WILL kill them dead in your tracks is the continual over-eating or the continuous binge that can occur when people begin to let themselves slide.

13. It's in-evitable, people are going to be pushing food at you from all angles this holiday season. Be prepared, and plan ahead for what you're going to say when this happens. I know I sometimes just say that I'm full, and I'll take some food to go. Then, when I find the nearest trash can- in goes the food. Don't feel pressured, just feel PREPARED to politely decline food. Your family isn't going to understand why you don't want a second serving of Grandma's calorie laden potato filling, so be prepared with a response when they ask for an explanation!

14. Reward yourself- and not with food! Plan small rewards for yourself during the holiday season. It's important to set marks for yourself and give yourself a well earned pat on the back for adhering to your plan. For every week of scheduled workouts you complete or every week of planned meals you stick to- REWARD YOURSELF! Whether it's with a new winter hat, a manicure, or a cute holiday top- giving yourself small, NON food oriented rewards can help you feel good about what you're doing!

15. PLAN AHEAD. Everyone's schedule gets full around the holidays, so make sure you pencil in "workout" time and "food prep" time when you plan your week. Commit to 3-4 workout sessions a week, even if they're only 30 minutes each, and stick to that schedule. Leave your phone in the car if need be, or plug into your IPod to tune everyone else out, but make sure you get to the gym and get focused. Adjusting your workouts is one thing- cutting them out entirely is another. Careful planning and some clever strategy will ensure you get the job done!

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On this year's contest diet- FRIES! NO JOKE!

Like my fries? These could be yours to chow down on when prepping for a show- and NO I'm not joking!!!!

This recipe is 100% contest prep friendly- but of course here comes my disclaimer- CONTACT YOUR NUTRITIONIST OR COACH FIRST to make sure this complies!!!

Don't go whipping up sweet potato fries without asking permission first!

Most competitors are allowed sweet potatoes on their diet, however plain baked sweet potatoes get old, fast. If you're a french fry gal (and most of us out there are) then this is a recipe for you! Trust me, these can be a lifesaver in prepping for a show and are incredibly easy to make!

You will need the following;

• Your alloted amount of sweet potato ( by this I mean if you're eating 2 ounces, grab your two ounces sweet potato (raw), if you're eating 4, grab 4, just make sure your sweet potato is raw (UNCOOKED!)
• Preheat the oven to 425 degrees. If your oven is on the dull side, try 450 or you'll be waiting forever for these to be done.
• 1 TBSP Extra Virgin Olive Oil mixed with 1 TBSP water (combine in a spray bottle and shake up!)
• Pinch red pepper (if spicy isn't your thing use regular pepper)
• Pinch salt

Lightly spritz a piece of aluminum foil with PAM (LIGHTLY, Pam has calories so don't go coating it). Slice your potato length wise into "fry" looking pieces and arrrange on foil. Spritz with the olive oil water mixture, then sprinkle with salt and pepper to desired taste. Place in oven for approx. 30 minutes although you will need to check these. I like mine super well done, so I leave them in longer. If you like fries NOT well done, check them at 25 minutes and assess from there!

Think Big....as in BIG V-TAPER!

Consider training rear delts on back day to help blow up your V-Taper....it's true! Although nothing is black and white in bodybuilding or figure, and I always say there's more then one way to skin a cat, I've noticed growth in my own V-Taper as a result of training my rears on back day, NOT shoulder day.

Many back exercises already recruit the rear delts into the picture- bent over barbell rows, reverse grip bent over rows, one arm dumbbell row and seated cable row all call on the rear deltoids to aid in the movement. If this is the case (and it is) why not train rear delts with back?

If you're into the science behind this- here goes: The rear deltoids extend the humorous via horizontal abduction- in which you bring your arms from a beginning point of being in front of the body, to your sides. So obviously it's no surprise that the rear deltoids aid in back exercises- especially rowing movements where you are bringing your elbows BEHIND the plane of your body.

Your rear deltoids assist the lats, rhomboids, and middle traps during back movements, yet are considerably LESS active in movements like overhead shoulder presses, which are chiefly accomplished through your front and lateral deltoids, as well as some triceps. I hope you guys are all still with me on this- basically what I'm saying is there's an arguable case FOR training rears WITH back, not WITH shoulders.

Now granted I have friends who would never consider doing this- some argue that BECAUSE the rear deltoids aren't as fatigued when trained with shoulders you can focus on them better. If they're highly fatigued after a number of exercises (back exercises) then you cannot focus on them as well. Some hit rears a bit on back day and a bit on shoulder day as well (just be sure to allow 48 hours between these two workouts to recover!)

The following is ONE of the many workouts I've used to blast my V-Taper- i.e my back and rear delts. I do not train traps, as big traps aren't desirable in a figure girl, but if you DO train traps, you can easily work some trap exercises into this routine as well. I alter sets and reps according to where I'm at in my training and what my physique goals are, so feel free to insert sets and reps you prefer!

BACK/REAR DELT ASSAULT

1. Wide Grip Lateral Pulldown: Sets, 4. Reps, 15, 12, 10, 8 *I go as wide as I can and focus on form, not weight. I arch my lower back, drop the bar to my chest, and keep my elbows in front of my body as much as possible so I hit the ENTIRE lat (full range of motion.)
2. Reverse Grip Seated Cable Row: Sets, 3. Reps, 10,10,10 *Because of the angle of the arms in relation to the body this is an EXCELLENT lower lat movement. The underhand grip will call the biceps into play a bit, so keep backward lean to a minimum and aim to pull the bar directly towards your midsection.
3. One Arm Smith Machine Row: Sets, 3. Reps, 12, 12, 12*I like doing these on the smith machine because the smith machine is stable, so you don't need to worry about balance as much, therefore you can use more weight (if you want). You can also shift muscle emphasis using hand placement so play around-just be sure to keep that back STRAIGHT.
4. Neutral Grip Front Pulldown: Sets, 4. Reps, 15,12, 10, 8*A neutral grip allows you to go a bit heavier then an overhand grip. This is a great lower lat exercise. Don't swing when you do these, again arch your back, minimize leaning and pull the bar straight down into your upper chest.
5. Supported Two Arm Dumbbell Row: Sets, 3. Reps, 12, 12, 12 *I use an incline bench, adjusted to about 45 degrees. I LOVE this exercise because the bench removes torque and the need for stability- you CANNOT swing or overcompensate with other muscle groups on this exercise! You'll probably have to use lighter weights then you may think in order to really hit the back and rears. I usually feel these in my middle and upper traps a bit as well.
6. Bent over One Arm Cable Lateral Raise: Sets, 3. Reps, 10,10,10 *Next to dumbbells I love cable exercises the most because they provide constant tension, especially in the start position, whereas the dumbbell does not. Since the resistance is horizontal this makes the start position difficult, this may be one you use lighter weight on. I take a wide stance, bend my knees a bit, keep my back flat and use either a palm in (neutral grip) or overhand grip. Try to keep the angle of your elbow the same and force the rear delt to work. This is form exercise, not weight.
7. Reverse Pec Deck Fly: Sets, 3. Reps, 10,10,10 *One of the only machines I like, because rear deltoid exercises are so form based most people don't do them properly. The machine forces your body into the right position by locking your arms (so to speak). Use a palm down neutral position and keep your chest into the pad the entire time. Bring your arms back as far as possible by squeezing your shoulder blades together. I tend to hold these for a count.
8. Bent Over Dumbbell Reverse Fly: Sets 3. Reps, 15, 15, 15 *I go high rep on these, with minimal rest between sets to burn out my rears. I stand legs bent a bit, wide stance, back straight and hold two dumbbells, palm facing inward. Really use the mind to muscle connection to bring the weight back, if done right these will burn out your rears perfectly, which is why I love to finish with them!

I don't need a trainer.... do I?

"I don't need a trainer. I know what I'm doing."

I hear this ALL the time. Over and over again people seem to redundantly think they don't need assistance in the area of working out or of nutrition. And the fact of the matter is, you do. No matter how intelligent you are, or how advanced you are in your knowledge of exercise and fitness, you need a trainer. In fact, in my opinion, the more advanced you become the more you'll need a trainer. Typically its those of us who are advanced who require a second opinion or another way of doing things to prevent us from becoming stagnant in our own approach.

I'm not just posting this because I'm a trainer. I'm posting this because I'm a trainer who HAS a trainer. I'm a trainer who trains other trainers. Ultimately, I'm a person with a deep belief that everyone and anyone who wants or needs to know about working out and eating right needs to enlist the help of a trainer. Unfortunately being a trainer is a grossly underpaid and under recognized profession in our society. There seems to be this "do it yourself" approach when it comes to exercise and nutrition, which I find odd because in most other areas of health we are the first ones to run screaming for the aid of doctors and specialists. Yet when it comes to working out and eating right- we skimp.

Now we all know the benefits of having a trainer include things like "proper form" and "exercise execution", but I believe the need for a trainer goes much much deeper then that. I know how to lift, I know how to perform a dumbbell curl, and most anyone with reading or pictorial skills can sit down at a gym machine and read the operational instructions. But how do you string together exercises to create a mass building routine? How do you train to get lean? What about weight loss? What if I want to lean out while retaining my lean muscle? How do I sculpt or re-structure the shape of my back or shoulders? How can I downsize my legs? How can I enhance my quad sweep? See where I'm going with this....? Enter a trainer.

What about nutrition? What to eat? How much? When? How often? Post workout? Pre workout? The list can go on and on. Enter a trainer.

But trainers do far more for their clients then simply direct in terms of nutrition, supplementation, and exercise. They motivate, support, and encourage. For me that's the most meaningful aspect of having a trainer- having someone 100% behind you, in your corner pushing you to do better, to be better, and to carry on when it gets hard. It's important when you're trying to be focused on physique goals to surround yourself as best you can with people who will foster a "fitness friendly environment" and be supportive of you. Trainers do just that. They understand, they listen, they re-route, and they motivate. There is no point in embarking on a fitness goal, in investing in a gym membership, or home equipment, or beautiful tupperware containers for food prep, or expensive organics if at the end of the day you go tumbling off the wagon at the sight of pizza. Having someone there to hold you in place and help keep you centered is invaluable, and worth every damn penny I promise you.

Whether you need someone in person, or are looking for a trainer online- my advice to you is this- TRY A TRAINER. Be picky, hunt around, inquire ask questions, but get out there and get information. Hiring a trainer could be just the push you need to take you to the next level with your fitness!

GOOD LUCK MELISSA

ALLI-FITNESS SYSTEMS CLIENT MELISSA KOUTAS COMPETES TOMORROW IN HER FIRST FIGURE SHOW!!!! Last weekend Melissa also did her FIRST professional fitness shoot with highly acclaimed fitness photographer BRIAN MOSS at his legendary vintage gym!

ALLI-FITNESS SYSTEMS wishes Melissa the best tomorrow in her show!!!!! ROCK THE STAGE MELISSA! Be proud of your hard work! YOU EARNED THIS!

5 Products I Swear By....

1. BOOMI BARS (Almond Protein Plus or Cashew Protein Plus)- it's no secret that the majority of protein bars out there are garbage- pure candy in hiding. And in fact, even if the macro counts are on par and the sugars low, 9 chances out of 10 they're loaded with sucralose or other Frankenfood sugars including partially hydrogenated oil, corn syrup, etc etc. BOOMI BARS are gluten free, hand rolled, and include three ingredients- honey, almonds, whey protein isolate. PERIOD. They are the purest bar I've found with whole natural low glycemic ingredients your body can recognize and metabolize.

2. CELCIUS ENERGY DRINKS- We all need a little energy boost- ALL of us. Celcius Energy Drinks provide the best boost out there- and because their proprietary blend includes EGCG, Ginger, Calcium, Chromium, AND vitamins, it's a huge fat burning boost as well. The drink optimizes metabolic activity, tastes delicious and is actually backed by solid scientific studies! They're sugar free, sodium free, sucralose free, aspartame free, and high fructose corn syrup free! I drink one a day, pre workout for an extra push, especially when I'm dieting!

3.JAY ROBB WHEY PROTEIN- This is the BEST (emphasize BEST) tasting protein powder I've ever tried, not to mention it's not loaded with hidden junk or chemicals. It is derived from grass fed cows NOT fed bovine growth hormone, has no fat, no cholesterol, no sugar, no aspartame, no sucralose or other artificial sweeteners, is made with stevia, and is msg and gluten free! Not to mention it tastes PHENOMENAL and blends well!!!

4.Steaz Zero Calorie Sparkling Green Tea- I love carbonated beverages and in the past have been quite the diet soda junkie (not a very good habit to get into). I discovered Steaz Zero Calorie Sparkling Green Tea in the organic food section of my local Giant and fell in love. Although a bit on the pricy end, this stuff is well worth it. Not only does it satisfy my need for a carbonated beverage, but it's made with stevia so there's no aspartame or sucralose. With flavors like Black Cherry, Blueberry Pomegranate, Orange, and Raspberry- it's DELICIOUS! And it won't kill your waistline!

5.Fit n Fresh Containers- Food prep is KEY to success on a nutritional plan. Period. I can never emphasize this enough to my clients. Yet standard containers can be messy and a pain, and it can become a hassle when you're constantly toting large coolers everywhere. FIT N FRESH makes fun containers with pre- measured compartments and custom ice packs that come included with each container! Breakfast, snack, dinner, sandwich, and salad containers are all manufactured BPA free by Fit n Fresh! They also make a wonderful filtered water bottle, chilled shakers, portable drink mixers for protein shakes, and a hoard of healthy food prep products including a food scale and smart portion prep center! I LOVE their products!

CONGRATULATIONS BETHANN!

Alli-Fitness client Bethann Hyndshaw won her PRO CARD this past weekend at her OCB show in New Jersey!!!!!!! Bethann gained her pro card at the 2010 OCB Mid Atlantic Battle of the Belt, an IFPA Pro Qualifier!!!!!

ENJOY your post contest steak and vacation with your hubby! YOU EARNED IT!

CONGRATULATIONS BETHANN!!!!

To transform the body- transform your mind!

""Until one is committed there is hesitancy, a chance to draw back, always ineffectiveness concerning all acts of initiative and creation there is one elementary truth, the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in ones favor all manner of unforseen incidents, meetings and material assistance which no man could ever have dreamed would come his way."

Making a successful body transformation is about so much more then just working out and eating right. Its as much a mental transformation as a physical.

We have all gotten stuck in these ruts where we stop and start and stop and start, which means we pretty much just stay where we are, we may lose a little and then we gain it back and the cycle can repeat itself again and again until we lose all hope of getting there. Essentially we're yo-yoing, taking one step forward and two back and more often than not this pattern can last for years.

It is definitely possible to stick to a diet and workout plan for long periods of time, but a few things need to happen first- mainly, the transformation of your mindset about training and especially about nutrition. Your thinking needs to change!
Here are the things I know and have learned and what I feel to be necessary to an amazing transformation:

• What is your purpose? Why do you want to lose this weight, or gain this muscle, be a certain size etc.? Figure out what that is. Maybe you want to be a good example for you family and kids, maybe you want to compete, maybe you want to be a fitness model, maybe you just want to feel good again. Hell maybe you just want to shimmy into the skinny jeans that have been sitting on your shelf for the the last year! Make sure its what you feel PASSIONATE about.

• Then decide exactly what you want to accomplish, be very specific, write it down in detail. Set specific goals and write them down as if its already happened. Find a picture of your ideal physique and put that somewhere you can see it daily- I have photos ALL over my house, on the fridge, on the bathroom mirror, anywhere that I feel I need inspiration or a reminder of why I do this.

• Imagine what it will feel like to reach your goals, create a mental mind movie, imagine specific situations starring your new lean self, imagine looking down at your body and it looks exactly like you want, what does it FEEL like? If you find this hard at first don't stop, work on it everyday it will become clearer and clearer. As I'm hauling ass up the stepmill for the second time in a day, I keep thinking "pro card pro card pro card", over and over until I can SEE them calling my name out for my pro card. I can envision the whole process happening and I get overwhelmed with motivation!

• Review these goals everyday.

• Take before pics, you don't have to share these with the world, but its important YOU see where you are at. It wasn't until I took my before pics that I realized I must do something NOW waiting even one more day was not acceptable! Better yet- hire a trainer or coach to help hold you accountable and submit photos to them weekly! I can tell you one thing- knowing you have to step into a bikini to send photos will surely keep you on track!

• Tell yourself after your workouts, I am even leaner today then I was yesterday, I am getting leaner, stronger and tighter. Imagine the fat melting off to reveal tight shapely muscle.

• Focus on the positive, everyday write down 3 things you did well, also write down 3 things you will do even better tomorrow.

• Have a plan B, what if it rains, the car breaks down, the kids get sick, your stuck away from home without a meal, you can't get to the gym etc. whats your plan? I have a bodyweight circuit I keep on hand for when I can't get to a gym, know what you can do, create options for yourself. I have bands and balls at home and I'm close to a park I can run in as well.

• Plan ahead. Cook your meals ahead, some of us hear this, know this, tell others this, and still don't do it! lol ...DO IT! If you don't prepare to succeed you're planning to fail!

• Write down what you are grateful for everyday.

• When you feel like crap and like nothing is going your way, go encourage and help others, works wonders for your mental outlook.

• Before you go to bed, imagine how you want the day to go, imagine your workouts, the reps, sets and weights, when you wake up - do it again.

• Weigh, measure and do skin folds, take pics and try on clothes at regular intervals, this could be weekly, bi-weekly or once a month, I like weekly (at least for measurements and weight) because if things aren't going in the right direction you can make corrections before they go too far the wrong way but just pick one and stick to it. This ties in with what I said about before pics and taking photos weekly. I prefer photos the best because the scale is just a number, as is a skinfold, but VISUAL results are priceless- seeing yourself thinner, having your clothes fit better, those are tangible results you can show off to the world!

• Celebrate your victories, even the little things, don't wait until your at your goal to celebrate.

• Get some new gadgets or equipment, they can help with motivation. Download new music onto your IPod to drive you through your workouts!

• Try something new, try some yoga, boxing, pilates, go climb a hill, and see if you can beat your time next time. Have fun!

• Keep a workout journal, find a nice notebook, write motivational quotes in it, track all your measurements on a page and track your goals, write down your meals and workouts and water consumption, cut out pics of what you want to look like and past them in it, customize it, make it yours!

• Write down the time you will do your workout, what time you will eat, wake up go to bed etc, these times are important and if you know what time you are doing everything it just makes it easier- plan plan plan!

• Set goals for each workout, you should be trying to go faster in less time further in the same amount of time, lifting more weight, or doing more reps, in some way make each workout better then the last.

• Hold yourself accountable, join a board, forum or group of like-minded people. Hire a coach, get a training partner! Sometimes there is no one in the world who understands you, especially if friends and family are not supportive, they will listen, motivate and give you a kick in the ass when you need it.

• Commit to your goals completely and wholeheartedly, sometimes we say in our minds I will give this everything I have! (well, as long as this, and this, and this, happen or don't happen) Don't set limitation on yourself, if you argue for your limitations, you will get to keep them!

• When you REALLY don't want to workout and you find yourself trying to think of an excuse, STOP THINKING and go DO IT. Those times will be some of the best workouts ever, you don't want to miss that do you? :) Trust me on this- think less, do more. Just DO IT!

• Be ready when you hit a goal with a new goal, its too easy to think I've made it, I can rest, but what really happens is you start going backward. Keep challenging yourself!

• If you screw up and eat something off plan, DO NOT blow off the whole day, get right back on track with the next meal. Too often people blow off that day and then it snowballs, and suddenly the whole week is one big binge. Don't do this. You promised yourself this time would be different, that you would reach your goals THIS TIME remember?? Honor your self promises, thats where that inner strength comes from. The feeling that you will have when you sit down to eat with family and friends and can keep your hands out of the junk and on your pre-prepared food with a smug smile will be priceless. You'll feel in control and INVINCIBLE and that feeling just builds on itself.

• Have your off plan meals PLANNED, don't eat out of the bag or box, put it all on a plate, laid out so you can see it all , then eat slowly and enjoy :)

• Spend some time looking at transformations online, or bodybuilding.com, or youtube. Do this whenever you start to doubt you can do this. This will build belief. I have seen such amazing transformations, mind-blowing transformations, and I know that if they can do it, so can I.

GOOD LUCK LINNAE!!!!

Alli-Fitness Systems client Linnae Webb is ONE WEEK out from her 2nd show! Linnae will be competing in Germany where her husband is stationed with the army! ALL THE BEST TO LINNAE THIS WEEKEND!!!! KEEP YOUR FOCUS and ROCK IT GIRL!

We'll be rooting for you stateside!

GOOD LUCK BETHANN!!!

Alli-Fitness Systems client Bethann Hyndshaw will be stepping on stage this coming weekend!!! Alli-Fitness wishes Bethann the best during her final week of contest prep and all the best for her on stage next weekend!!!

GO GET IT DONE GIRL!

XOXOXOXOX Alli