Day 1 of my 30 Videos in 30 Days: Total Body Workout (15-20 min workout)

No time for the gym, no problem!  Try this 15-20 mins total body workout to squeeze in some sort of movement everyday!

How to get fit by exercising LESS

photo credit from the thegoodista.com

Here are some simple steps to get fit by exercising LESS!

1. Exercise every day.

Not 3-4 times a week. Not every-other-day. Exercise every day. If not, you’ll tire yourself out deciding when to skip and when to workout. If you commit to doing something every day, you don’t have to take that extra step of deciding “yes” or “no.”

2. Keep it short and sweet.

Thirty minutes every day? Totally achievable!

(For 30 minute workout suggestions, CLICK HERE)

3. Mix it up.

Back when we were cave people, one day was spent wandering for hours looking for berries while the next was spent sprinting away from a tiger. Hopefully you're not being chased by tigers today, but much like our cave-dwelling ancestors, our bodies are programmed to move in many different ways.

Switching up your exercise every day not only keeps you from getting bored with any one thing, it’s also totally natural.

4. Eliminate obstacles.

Even those of us with the best intentions often find ourselves distracted by everyday obstacles when it comes to daily exercise.

My solution? Set my workout clothes out the night before next to my bed, wake up, drink some water, eat a pre-made snack (or just have some fruit), and do my workout at home before everyone else wakes up or get out to the gym within 15 mins tops! No checking Facebook, emails, no laundry, no dishes, no nothing. 

This approach avoids all barriers to just getting started or out the door and doing it, the most important first step you can take.

Super Busy? 8 Tips to Stay Healthy & Fit

It can be difficult with your job, family and other outside obligations to find time, but you can succeed finding that balance between family life, work life, and still stay healthy!  

Here are some ideas I've personally found useful in my own life:

1. Bring your meals with you to work and school.

This saves time, money and inches on your waist! It's only a hassle to do this the first week of starting the new routine. After that, it becomes second nature. If you've planned an evening study session with a group of other students, or have other nighttime obligations, pack go-to snacks like chopped veggies, handheld fruits, a small amount of trail mix, etc.

2. Plan all of your meals ahead of time.

Bulk cook and prep on the weekends for your breakfasts and/or lunches. Having Tupperware containers full of salads and breakfast casseroles is a big win for a successful week of eating! Most foods will stay fresh for several days in the fridge. Dedicate one or two hours every weekend for bulk cooking, and you'll be thankful you did.

3. Make the crockpot your dinner date.

Whether you're single or you have an entire family at home to cook for, a slow cooker is a true lifesaver. Every single day that I go to school and work, I prepare a crockpot meal before I head out of the front door. I place pre-chopped onions at the bottom of the crockpot, layer with pre-sliced mushrooms, add a bunch of frozen grass-fed meat, add spices on top of the meat, throw in some frozen or fresh vegetables, and consider adding a can of organic tomato sauce or broth of some sort. That's it. That's the recipe to successful dinners during stressful times!

4. Consider mixing it up with smoothies and shakes for breakfast.

Tossing water, protein powder, raw kale, spinach, and berries into a blender takes all of 20 seconds. It takes 20 seconds to rinse out the blender when you're done too. I know this because I've pretty much stopped eating solid foods for breakfast these days and enjoy a quick protein shake instead. Less clean up, less time, just as filling and healthy!

5. Limit your consumption of booze.

Many people turn to alcohol to relax during stressful situations because it's the easiest thing to use for comfort besides food. Drinking on a regular basis will lead to constant brain fog, lethargy and forgetfulness. How is that helpful?

6. Schedule fitness as a priority.

At this point, you may already be using to-do lists and calendar schedules to keep everything in your life straight. Go ahead and add appointments for your fitness routines. I've personally noticed that no matter how much I enjoy working out, it's the first thing to fall by the wayside if I don't make it a priority.

7. Talk with a mentor, coach, or counselor once or twice a month.

It's amazing to have an unbiased person to help guide you in life, especially during stressful times. You might not feel like you have the time to schedule in a session to talk to someone for one or two hours a month, but believe me, you do.

It doesn't have to be someone you pay $200 an hour to see. Sharing your current stresses with someone can take a huge weight off your shoulders. In most cases, you'll also receive feedback from them on blind spots and strategies to improve your circumstances.

8. Re-evaluate your current priorities and extracurricular activities.

You can't be everything to everyone, and you're no good to anyone if you're worn too thin on time. Pick your battles wisely. This also goes for physical fitness endeavors. When you're incredibly busy, it's probably not the best idea to train for a triathlon or hike the highest mountain summit nearest you.

The time and physical energy required to do this kind of training will certainly take away from time with friends and family, and add stress to your life that you may not be capable of handling for very long. Save these adventures until school is out for the summer.

Top 10 tips to lose weight

 Top 10 tips to lose weight

Top most ten weight loss tips are given below, follow them and reduce your weight easily. 

Tip 1:

Prior to start, decide how much weight you want to lose, people without any proper planning tend to fail due to lack of a specific goal & plan.  Using BMI calculator calculate your desired weight according to your height and age. After this start your methods to lose weight.

Tip 2:

Time management-Plan a schedule at which part of your day you need to plan your exercise. Plan the day in your week for your exercise work. If you don’t do this your exercise plan will not show results.

Tip 3:

Replace your food habits from junk food to nutritious food like fruits, vegetables, healthy meats, grains, healthy fats and spices. Follow food habits that are based on whole, fresh foods.

Tip 4:

Healthy cooking is one of the main reason to lose weight, use fresh herbs and spices to make food interesting.  Use coconut oil or olive oil for cooking.

Tip 5:

Losing weight with out proper exercise is incomplete. Start a cardio & weight training workout that stresses on muscle tone and increased heart rate that helps to lose weight. One can plan this work outs at home or you can consult gym for personal training. 

Tip 6:

Examine your snacking habits (time of day, type of foods you're eating).  Prepare in advance healthy snacks to grab & go. Get rid of the unhealthy snacks like soda drink, processed foods, chips, french fries, deep fried foods, etc. Take salads, soaked nuts & seeds, raw vegetables, fruits, & homemade protein bars. All these snacking habits will make you to lose weight.

Tip 7:

Plan your day with at least one active hobby. Physical activity of 30 to 40 minutes in a day is much sufficient for a healthy body. Walking, jogging, playing games with friends and family, weekend trips to hike, bike, swim, even cleaning your house, or dancing, but the list can go on forever!

Tip 8:

Stress is the today major problem for every one. To come out of this, do meditation and yoga. Along with you can also perform some deep breathing exercises and reading books to get out of stress.

Tip 9:

Simple but yet very important tip is drink plenty of water. We know our body relies heavily on water for all its activities. Consuming water adequately makes our system run smoothly and comfortably with out any stress to the organs. Do not forget carry a water bottle to your workout and take few sips of water for every ten minutes at least.

Tip 10:

Plan healthy vacations with your family and friends. A tiny vacations will remove all of your stress and play some little out door games at your vacations.

LET'S STAY CONNECTED!  Visit my Facebook page: http://www.facebook.com/stamourjs

Add all the ten tips to be your lifetime habits for a healthy living and better health for your mind & body!

COMING FEB 2015: 21 DAY FIX EXTREME!! I'LL BE YOUR COACH!

WEBSITE: http://www.anywherefitnesspt.com
BEACHBODY: http://beachbodycoach.com/anywherefitnesspt
SHAKEOLOGY: http://shakeology.com/anywherefitnesspt
FACEBOOK: https://www.facebook.com/stamourjs
TWITTER: https://twitter.com/stamourjs
PINTEREST: http://www.pinterest.com/stamourjs

I'll be your coach & guide you through this experience & get the best, most shredded results of your life with 30 min workouts & portion control nutrition!!!  21 Day Fix EXTREME

Carbs & Weight Loss-Can I eat carbs after 6pm?

Being a Personal Trainer, I get asked this a lot. This idea has been around for a long time and almost everyone has heard of it.  I admit, even I believed it for a while when I was competing for many of my first fitness competitions.  The idea is that if you eat carbohydrates after a certain time at night it will be instantly stored as fat, more so than if you ate those carbs at an earlier time during the day.

Eating carbohydrates does not make you fat. Your body relies on carbohydrates for fuel. Your body does not know when it suddenly becomes 6pm. In fact, for some people, it may be night time that more carbohydrates are required!  For example, if you workout at night time and don’t do any physical activity during the day, then this is a perfect example.  

Weight loss and weight gain depends upon the total number of calories you eat and the calories burned 

throughout the day through your activity level and exercise,  so unless you exceed your daily calorie 
needs, eating at night won’t cause weight gain.

So, to answer your question--NO, you do not need to completely avoid carbohydrates at night time. 
Forget the time, listen to your body & learn to eat intuitively!  As long as you keep your total calories in 
control, eating whole foods, not the processed stuff; you will lose weight. Myths and fads are just that!  
Quick fixes will not provide long term results, you have to make lifestyle changes by eating right, 80% 
clean & move your body!! Focus on what works for you and results will come sooner than you think.

TIP: Eat one startchy carb after 4 p.m. to reset the hormone that burn fat while you sleep. 

The concept of eating your carbs early in the day, with the intention that you will have a better chance 

of burning them off, could actually be setting you up for cravings all day long. Eating a starchy carb, 

like potatoes or beans early in the day will cause more cravings later in the day, so I suggest you  only 

eat one carb in your last meal. Eating carbs later in the day is proven to raise our serotonin levels, a "feel-good chemical" in our brain, which helps us sleep, and sleep is one of the most important fat-burning activities.

Here's an example of nutritional planning based on when you workout!  

DAY 1 OF 7 DAY SUMMER BUTT CHALLENGE BY ANYWHEREFITNESSPT

SHARE

DAY 1 OF#7DAYSUMMERBUTTCHALLENGE BY#ANYWHEREFITNESSPT 

SUNDAY: DAY 1 WORKOUT
100 Butt Burns (50 each side)
100 Prisoner Squats
30 Side Lunges – 15 reps each leg
30 Walking Lunges – 15 reps each leg (light weight dumbbells optional)
50 Side-Lying Leg Lifts – 25 reps each leg, use ankle weights

Bikini-Super Model Ready: Brazil Butt Lift® Master Series & Me as your FREE Coach

What is it?

Brazil Butt Lift® Master Series is the 30-day advanced workout program that will train you like a supermodel. Creator Leandro Carvalho builds on his proven TriAngle Training method, adding advanced tools like the stability ball, ankle weights, and dumbbells to help tighten your core and develop long, lean legs—in addition to your perfect booty. Leandro’s shorter, more intense Master Series DVDs will work the three major muscles of your booty from every possible angle. They’ll also help trim your midsection and strengthen your back by making you constantly engage your core as you strive to maintain your balance with the stability ball. You’ll complete several rounds of precision resistance and sculpting moves in each session, giving your booty added lift in less time while toning your sexiest all-over bikini body in just 30 days.

About Leandro Carvalho

Leandro Carvalho’s innovative training techniques embrace many influences from his native Brazil, where he earned a physical therapy degree and
began his extensive dance career. His exercise methods are so effective, the world’s top lingerie models seek him out to help lift their bootys
while sculpting lean, sexy thighs. Leandro’s also renowned in the fashion world as the supermodel’s secret to a perfect butt—many of his Success Stories strut the glamorous runways of New York, Paris, and Milan. His signature workout, Brazil Butt Lift, was named “Best Fitness Class” by New York Magazine, and helped secure his reputation as the Brazilian Butt Master.

What makes the Master Series unique?

Brazil Butt Lift Master Series includes 3 butt-perfecting workouts that will challenge you like nothing Leandro Carvalho has created before. In these advanced exercises, you’ll add a stability ball, ankle weights, and dumbbells to your moves to help you achieve your best-ever bikini body. Because the stability ball challenges you to maintain your balance with every move, it keeps your core constantly engaged, thus helping to tighten your midsection and strengthen your upper body. The dumbbells
and heavier ankle weights provide added resistance to help you shape a firm, round booty and long, lean thighs. That’s why the Master Series isn’t just a butt workout—it’s a full-body workout.

How does the Master Series work?

Forget bulky thighs. Leandro’s proven TriAngle Training method works the three major muscles of the buttocks: the gluteus maximus, medius, and minimus—
from countless angles. It’s Leandro’s unique angles that enable you to focus on the “heads” of your muscles (where they attach to your pelvic bone and hamstrings) for the sexiest results. This is why Brazil Butt Lift can shape, lift, and firm your booty like no other workout. And with the Master Series, he adds more resistance, more angles, and specialized training tools like the stability ball, so that in addition to developing your legs, arms, and bum bum, you’ll keep your core engaged with every move to help get your best-ever overall bikini body.

>>Order Brazil Butt Lift Master Series Challenge Pack >>

What you get:

Start your first 60 days with 6 booty-blasting workouts.

• Booty Basics. Learn Leandro’s butt-lifting moves and techniques.

• Bum Bum. Scorch calories and tighten your booty.

• High & Tight. Take your butt to new heights!

• Sculpt. Tone and shape your entire body.

• Cardio Axe. Burn fat with dance-based cardio.

• Tummy Tuck. Sculpt your flat, sexy abs.

And the best booty-sculpting tools:

BOOTY MAKEOVER GUIDE. Customize your workout program to achieve your desired shape.

BOOTY MAKEOVER CALENDARS. Schedule workouts for lifting YOUR butt type.

FAT-BURNING FOOD GUIDE. Get an easy-to-follow meal plan filled with mouth-watering, flavor-packed recipes.

TRIANGLE TRAINING WORKOUT CARDS. Use them to work out on the go.

MEASUREMENT TRACKER CARD AND TAPE MEASURE. Track your sexy progress.

Plus bonus gifts:

6-DAY SUPERMODEL SLIMDOWN. Jump-start your results.

STRENGTH BAND. Add resistance to accelerate booty firming.***

BUM BUM RAPIDO Workout. Short on time? Lift your butt—fast.

FREE Online Support. Get support from experts and peers, and keep track of your progress.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on TeamBeachbody.com and you’ll receive the exclusive bonus workout DVD, Leandro’s Secret Weapon. A $19.95 value–FREE!

Then, perfect your booty with 30 days of advanced workouts.

In this phase, Leandro adds more tools, resistance, and angles to work multiple muscles at the same time and help you get your best bikini body ever.

3 Advanced Workouts:

• Bikini Body. Sculpt sexy muscles all over with the stability ball and hand weights.

• Higher & Tighter. Elevate your bum bum and trim your core with advanced moves using the stability ball.

• Ipanema Booty. Shape a firm, round booty using heavier weights.

And 3 all-new tools:

STABILITY BALL. Engages your core with every move, for your ultimate bikini body.

SCULPTING GUIDE. Follow Leandro’s fitness and nutrition plan to succeed.

MASTER SERIES 30-DAY CALENDAR. Shows your daily workout, plus a hybrid option that includes the original Brazil Butt Lift DVDs.

Plus, get a FREE bonus gift:

Weekend in Brazil 3-Day Cleanse. Jump-start your results with Leandro’s special 3-day plan.

Exclusive bonus workout: Order the Brazil Butt Lift 90-Day Booty Bundle Challenge Pack on TeamBeachbody.com and you’ll receive the exclusive bonus workout DVD, Cardio Carnivale. A $19.95 value–FREE!

PLUS:

• A 30-Day Supply of Shakeology—The Healthiest Meal of the Day®.*

  Simplify your nutrition with the convenient and delicious daily superfood protein shake that helps give you energy for your workouts, reduces junk-food cravings, and may help you reach your fitness goals faster. A nutrient-dense combination of antioxidants, phytonutrients, adaptogens, and many other rare ingredients gives your body superfoods you can’t get from a normal diet. 100% vegan option now available.‡

PLUS:

• FREE 30-Day Trial Membership in the Team Beachbody Club.**†

  When you’re part of the Team Beachbody community, you have all the tools, support, and accountability you need to commit to a healthy lifestyle, including:

  • 10% discount on all purchases

  • Meal plans personalized for your goals

  • VIP access to your favorite trainers and Beachbody® experts, including live chats, exclusive videos, nutrition tips, and delicious recipes

  • Your own personal Coach for guidance and support

  • Access to SuperGym®, where you can win cash or prizes just for logging your workouts every day

  • Message boards and chat rooms to help you find new friends and workout partners, and get advice and support from the entire community

*With Shakeology Home Direct, you’ll receive this item every 30 days, shipped directly to your door and billed to the credit card you use today in the amount of $129.95 a month—only about $4.33 a day!—plus a Super Discount s&h fee of only $2.00 per unit. You may cancel at any time to avoid future charges by calling Customer Service.

**After your first 30 days, you’ll be automatically billed to continue your Team Beachbody Club membership at a cost of $2.99 a week, billed $38.87 per quarter in advance to the credit card you provide today. You can cancel either at anytime to avoid future charges by calling Customer Service.

***Strength Band contains natural rubber latex, which may cause allergic reactions.

†Offer not valid for current paying Team Beachbody Club members.

‡These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Consult your physician before beginning any exercise program. Results may vary. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition.

PIYO WORKOUT FROM CHALENE JOHNSON & BEACHBODY

"PiYO gives you hardcore definition, intense calorie burn, & overall strength--WITHOUT weights, WITHOUT jumps, WITHOUT destroying your body!" 

Chalene Johnson 

Creator of PiYo

Can't wait for this one!!!  

REGISTER HERE

TO FIND OUT WHEN IT WILL BE AVAILABLE--LET'S DO THIS TOGETHER!!

NEW PIYO WORKOUT FROM CHALENE JOHNSON 

& TEAM BEACHBODY

Want to sculpt every single inch of your body? 
Watch this video about the new PiYo workout.

Get an ultra lean and intensely defined physique without bulking up or straining your joints. 

Introducing PiYo, a high-intensity, low-impact workout for a new kind of STRONG.

Chalene Johnson took the very best Pilates and yoga-inspired moves and cranked up the speed to give you full throttle cardio, strength, and flexibility training—all at once. PiYo packs it ALL into each workout so you can build lean muscle mass—as you're burning crazy calories.

Now you can carve every inch of your body.

How? You'll use your body weight to perform a series of continuous, targeted moves, to burn fat as you redefine every single muscle. No weights. No jumps. Just hardcore results.

The result? Problem areas become no problem. You'll get sleek, long arms, sexy, flat abs, a tight, lifted butt, and the confidence that comes from knowing you're at your best!

This is your chance to define exactly how you want to look—and how you want to feel. You're in control.

You have the power to define yourself. Now use it.

I WANT TO BE YOUR COACH WITH TEAM BEACHBODY

Helping people everywhere get healthy & fit with 

Team Beachbody!! 

COMING FEB 2014: 21 DAY FIX
BIKINI COMPETITOR FIT IN 21 DAYS!!! 
JOIN ME!!!  
Order yours EARLY, FEB 3rd by joining my group as a coach!  FREE sign up for Military or Spouse of Active Duty!   

21 DAY FIX #21DAYFIX

 http://www.beachbodycoach.com/anywherefitnesspt

Shakeology

Order Shakeology

Why Drink Shakeology Every Day? 

It can help you:*

• Lose weight – especially if you replace a meal with Shakeology every day.
• Reduce junk food cravings – drink it in the morning to enjoy this benefit throughout the day
• Increase your energy and feel healthier.
• Improve your digestion and regularity.

It's the simple recipe for success:

• You won't feel deprived, because every delicious shake tastes like a sinful treat.
• The proteins and healthy fats will help you feel fuller longer, so you're less likely to snack.
• Superfoods help your body reduce cravings for junk food.
• Increased energy means your workouts feel easier.

How Shakeology short-circuits your urge to snack:

• Protein-rich nutrient-dense formula helps you feel full and reduces the tendency to "cheat" throughout the day.
• Helps you curb junk food cravings while helping you crave healthier choices
• You're feeding your body the nutrients it needs, so it feels more satisfied.
• So delicious, it tastes like you're cheating!

What more can you do with a little extra daily energy?

• Power through your day, and cross more off your to-do list.
• Get your fitness program off to a great new start.
• Help your body's internal processes work more efficiently.
• Enjoy life . . . and get more out of every single moment!

How Shakeology gets you healthy from the inside out:

• Fiber and probiotics help you "get regular" so you eliminate toxins built up in your digestive system.
• Proprietary blend of prebiotics and probiotics help create a healthy intestinal tract which aids digestion.
• A healthier digestive system makes it easier to absorb key nutrients.
• Digestive enzymes also help your body to increase the absorption of nutrients.

Workouts/supplements

              



                 

ULTIMATE RESET

Why Reset?

Even though the body is extremely resilient, our bodies have been pushed to the limit by pollution, pesticides, preservatives, chemicals, and toxins contained in nearly every item that makes up our modern world. These harmful items disrupt the normal function of our organs and bodily systems, which, in turn, weakens our immunity, hinders metabolic activity, and creates imbalances that can lead to health problems.

With the Beachbody Ultimate Reset™ you get these benefits:

• Stronger immune system
• Increased energy and more endurance
• Better digestion, metabolism and weight loss
• A more positive mood and mental clarity

It Only Takes 3 Weeks!

HELP YOUR BODY START FRESH

Whether you're looking to finally get healthy and fit for the first time and know Beachbody Ultimate Reset™ is that first important step, or you want to optimize your stamina and metabolism to take your fitness regimen to the next level, the Beachbody Ultimate Reset can benefit you because it's optimized for all levels of health and fitness.

Beachbody Ultimate Reset is a unique program that helps people of all ages find relief from digestive problems, high blood pressure, bad cholesterol levels, asthma, arthritis, depression, and inflammatory conditions. It has also helped active individuals get even more out of their workouts because it restores the body and makes it more efficient.

Let me be your coach today!!