Intense Cardio to Blast Fat Fast – 2!

Real People, Real Result!  Add this intense cardio blast in between your lifting session to blast fat fast.  By doing this, you don’t need to spend time doing additional cardio.  Get it all done in one session in less amount of time!  Stop wasting time on cardio machines!  Just push yourself a little bit harder and feel good facing the new challenge.  That’s what Carmen, Christine, Adam, Dove, Garrett and Kaley does here.  You can do it too!

Exercises:

1.  Cross legs Jumping Jack – 35 seconds work, 10 seconds recovery
2.  Pushups to alternating Shoulder Touch then 4x Floor Jacks – 35 seconds work, 10 seconds recovery
3.  Inchworm to Skier’s Lunges – 35 seconds work, 10 seconds recovery

Total Time:  6.75 Minutes (total of 3 sets)

Note from Mah-Ann:

You need new ideas because your progress is stagnant,  your at a plateau in loosing those stubborn fat and you need help with your program so you can LOSE FAT FAST, so come see me today or call  503.393.1080 for your free consultation.  Let’s start living life “HEALTHY-FIT-LEAN”

Intense Cardio to Blast Fat Fast!

Exercises:

1. Hop to Lunge – 35 seconds work, 10 seconds recovery
2.  Spider Pushups – 35 seconds work, 10 seconds recovery
3.  Inchworm to jumps to pushups with alternating shoulder touch – 35 seconds work, 10 seconds recovery

Total Time:  6.75 Minutes (total of 3 sets)

Note from Mah-Ann:

If you need new ideas because your progress is stagnant,  your at a plateau in loosing those stubborn fat and you need help with your program so you can LOSE FAT FAST, come see me today or call  503.393.1080 for your free consultation.  Let’s start living life “HEALTHY-FIT-LEAN”

Note from Mah-Ann:

As you can see, Gayle is able to do varied types of exercises and now have great confidence.  Her balance and stability is much improved.  As we age it’s rather common to lose those functions.  Research shows that most accidents in older adults happen due to falling.  Hips, shoulders, back, wrist…breaks!  There’s something you can do about that, so now’s the time…Don’t wait til it happens and wish that you did strengthen our body (muscles, bones, tendons, etc.) through proper exercise.  Let’s get your BODILY FUNCTIONS BACK!

As you can see, Gayle is not turned into a bodybuilder.  Ha, ha… My programs are individually tailored to “my client’s” needs.  So, let’s get you going and call me at 503.393.1080 for your free consultation.  Let’s start living life “HEALTHY-FIT-LEAN”

Summer is almost here and we’ll be peeling off more clothes to stay cool.  So it’s time to get those butts and legs in shape.

I”m sharing you this exercises to add on to your existing regimen to keep those muscle groups firmed and toned.

Alternating Lunges – make sure that you keep both legs at a 90 degrees, engaging the core, and keeping your ribcage up.  Perform 20 ( 10 on each leg) or more reps depending on your fitness level  – superset with exercse below

Squat Jumps – start on a squatted position, always keeping your heels down and explode to a jump while reaching up to the ceiling.  For beginners, start on a squatted position and straighten the body while reaching up to the ceiling.  Perform 10 to 20 repetitions.

Do this two combination 2-3 times and you should feel that burn on your legs and booties.

Give these exercises a try to a tighter and toned glutes.  I’m here as your personal trainer when you’re ready to move on to the next level, just email me or call when you’re ready.

Please leave us a comment and let us know what you think and what you’d like to see more off.

Getting myself back! After 2 pregnancies, it was time to get back into the shape I used to be.

I’d always been very active and involved in sports. I actually started my personal training with Mah-Ann at Pro Fitness a few years ago, but got derailed by open heart surgery and other medical issues. After dealing with such setbacks I lost my motivation and focus and became full of excuses; resulting in poor and sporadic food choices thus gaining weight and becoming very unhappy. I then became pregnant with my 1st son and again I used that as an excuse to not exercise too much and eat what I wanted. It was a roller coaster of emotions, weight loss and gains. My poor choices continued though the first year my son was born. I then became pregnant again, but knew I needed and wanted to make changes so I exercised a little more and attempted to eat a healthier way; yet I was missing something.

Finally, 2 months after the birth of my 2nd son, I snapped out of my pity party and contacted Mah-Ann at Mah-Ann’s Pro Fitness.  I told her my goals and she mapped out a plan and designed my meal and exercise program for me. I started training in the group sessions 5 times a week, following the meal plan and occasionally adding additional cardio in a few times a week. The results were amazing!

In 12 weeks I had lost 51.5 lbs and over 10% body fat. I was on my way to becoming the new and improved hot, active mama I wanted! However, at the end of the 12 weeks, I wasn’t done so I signed up for the best body competition. I continued to eat clean, do group sessions and transform my body with the guidance, support and encouragement of the greatest personal trainer, Mah-Ann!  At the end of the 12 weeks I had now lost a total of 63.5 lbs., built muscle and was seeing the definition of them all over my body. Though there were tough times it was beyond worth it and with the leadership of Mah-Ann, I knew I can accomplish anything I set my mind to!

Accomplishments

Advice to Others

Own your choices. It’s a lifestyle, not just 12 weeks. Bring YOUR sexy back! Think it, Believe it, Do it!!

 Go to Amber’s Transformation Page Here

Please leave us a comment below because we’d love to hear from you.

Last Words From Mah-Ann’s Pro Fitness

The quickest and most permanent way to lose weight and fat  is through a combination of healthy eating and consistent, challenging workouts.

Mah-Ann’s Pro Fitness is here to help you meet your fitness and weight loss goals.

You deserve that fit and attractive body—We can help you get it.  Check out some of our proven results here.

Call or email today and together we will guide and support you until you reach your goal.

Living a healthier lifestyle for myself and family. I wanted to be around and active for my 2 young boys.

Activities Now

Greatest Compliments

Daily feedback from co-workers and friends on the transformation they’ve watched me go through and wanting to know how  did it.

Advice to Others

It takes hard work and dedication to make the changes, but in the end the rewards are priceless. You’ve got to want it- to get it!

We all want tight and toned  glutes most specially with summer coming up.  Wear less clothes, shorts, skinny jeans, swimsuits!  Yeah baby, that’s what we’re talking about.  We dread that jiggly stuff so now, let’s get back to the basics on toning the biggest muscle group in our body!

Squats - The master of all exercises.  It works your legs, GLUTES, core (abs, back, hips)
Perform 15-20 repetitions, starting from 1 set later increasing total sets as you get conditioned.

Lunges – It works your quads (front of the legs) hamstrings (back of the legs) GLUTES!
Perform 15-20 repetitions, starting from 1 set later increasing total sets as you get conditioned.

Deadlifts – This works your GLUTES, hamstrings, low back
Perform 15-20 repetitions, starting from 1 set later increasing total sets as you get conditioned.

Give these exercises a try to a tighter and toned glutes.  I’m here as your personal trainer when you’re ready to move on to the next level, just email me or call when you’re ready.

Since I can remember I have always been overweight. My siblings made fun of my weight to get back at me when we fought. It has always been a sensitive subject for me and often times, I would make fun of myself before others got the chance. In high school I lost a bit of weight, but quickly gained it back when I got married. The weight gain was due mostly to inactivity and poor eating habits. My husband and I had started a journey to a better lifestyle. We worked out daily and changed the way that we ate. However, a few months later we found out we were expecting. Both of us gave into the cravings and gained back what we had lost. I used that as an excuse to be over weight again. When my son was born, I used breastfeeding as an excuse to eat more than I needed to, thus gaining more than I needed too.

When my son was four months, I decided it was time to do something about all this weight I had gained. I did not feel good about myself, my clothes did not fit, and I found that light activity would easily tire me out. I was determined to be a mother that could run and keep up with her son.

For starters, I knew that I could not do this on my own. I needed support and motivation at all times to keep me focused. I heard about Mah-Ann’s Pro Fitness through a family member of mine who had been going to her gym and invited me for a free group session. It was not what I was used to. The classes I had taken before were a breeze compared to this, but I decided to join the gym anyway. With the class I also got a meal plan that I followed religiously. I did not miss a class and gave it my all when I was there. The people in the group session helped me push myself to another level. Everyone was always very encouraging and we were like a little “fitness family.” Mah-Ann, our personal trainer, was always available for questions and would help with the meal plan when I had questions. She also pushed me to educate myself on what I was eating.

I started at Pro Fitness in January and by March I was already down about 20 pounds. Shortly after that, I entered a competition at Pro Fitness which helped me stay focused and on track. At the end of 12 weeks I was at 145 and was in second place. When I got the chance to see my before and after pictures, it really hit me that I was a different person. I was now a new person, both inside and out. That was not the end of my journey though. I have adopted a new healthier and more active lifestyle. I continue to workout and eat healthy. I am now in a size 8 and can wear a small. I love not only the physical benefits; I feel leaner, but also the knowledge that I have gained through this journey.

Activities now: I walked in the Portland to Coast relay last year. I did two 5k’s in the winter of 2012 and I am now training for a half-marathon in May.

Best Compliment: When a fellow co-worker asked if I worked out and when I answered yes she said “I thought you did because you have a muscular build.” So all those push-ups paid off!

Advice to others: It is hard work!  There is not way around that, but anyone can do it if you put your mind to it. I always asked myself, “how bad do you want it?” and my response would be “really bad!”  So that is how hard I have to work “really hard!” Finally, think about it as a lifestyle change and not a diet.

Here are five steps to change your meal plan, exercise and lifestyle for the better — for once and for all!

Change Your Mindset

The first step is easy — literally.  It’s all in your mind.  You’re the only one who has the power to change your way of thinking.  No one else. So, start owning up to it. We’re all capable of making choices to reach our goals, setting our limits and boundaries, most importantly fulfilling outstanding results.   Start believing in you and you will fill your life with limitless satisfaction!

Stop being in denial and look at the “NOW” moment:  Evaluate how your mindset and actions are affecting your fitness and health.  Are you overeating because you’re hungry or just feeding your mental state?  Once you’ve realized what that trigger is which is caused by your emotions, work on something that will overcome the self-destructive behavior that causes your set-back and falling back to your “old” behaviors.  Turn on your “love myself” switch from “negative-self” switch.   Visualization, positive affirmations, journaling, talking to an ally usually helps and will get you closer to your goals.

Set Realistic Goals

Take a blank canvas.  Now, you have the ability to create something beautiful and ultimately,  visualizing what the finished product will be.  Okay, that would be a picture of YOU.  Everything you’ll put behind you and start from scratch.  It’s the “NOW” moment.

How do you see yourself.  Start painting.  This would be you and your goal.  Take time and visualize.  Write it down and have a plan.  If it’s not in writing, it’s not a plan!  In order to make a sustainable lifestyle change you’ll need to have a goal – IN WRITING.  Set an incremental goal such as yearly, monthly, weekly, daily and immediate goals and include what actions you’re going to take to achieve them.

Example of a yearly goal is lose 24 pounds.  Monthly goal 2 pounds loss. Weekly is half a pound loss.  Daily plan would be preparing meals, exercising, journaling, grocery shopping, etc.

Setting realistic and specific goals, whether it’s starting a workout routine, learning how to make better food choices or experimenting with different recipes, will bring you an awesome result and keep you motivated so will want to do more.

A reward system may be warranted but…NOT A CHEAT MEAL!  Go shopping for new clothes to fit your new size, get a massage, new workout clothes or shoes or both.  Keep the positive mindset and pat yourself on the back when reaching your daily goals and everyday you will be more motivated to achieve them.  Yay!

Have a Support System

Since you’re taking full ownership of  your commitment and your own achievements, it’s also helpful to have help from family and friends, even co-workers that will be part of your healthy support system. Inform them of your goals and their importance as to why you need to accomplish them.  Let them know about your food choices and what you’re no longer eating, your exercise routine and your ultimate goal.  Share with them your thoughts about how important it is for them to support you.

You can even try and get one or more of them to join you and be a workout partner and create a healthy competition.  You can get each other motivated when you’re unmotivated and discouraged and celebrate when you overcome those emotions.

Make Healthier Choices

To start, clearing house time!  Clean up your fridge, pantry and cupboards.  What’s not in your meal plan and grocery list DOES NOT BELONG IN YOUR HOUSE!  Out of sight, out of mind.  Donate them or toss them.

Stock your pantry and fridge with nothing but low calorie high density nutritious foods.  Foods you should choose would be lean protein, green leafy veggies, fruits and nuts.

Start Exercising!

Now, to start burning those calories you already know that I’m a firm believer of circuit training because it’s the best way of burning the most calories in a short amount of time.  You’ll maintain muscle tone, balance, mobility and YES — Cardiovascular strength!  Performing circuit training works your heart, lungs, skeletal and muscular system.  So no additional cardio needs to be done.  Period. End of story.

If you’re a beginner, start gradually and work yourself up to where you can perform the whole routine.  Believe in yourself and hang in there.  It will only get easier as you stay consistent with your plan.

Your exercise is part of your plan so STOP making excuses by skipping it—MAKE IT HAPPEN and make sure it’s marked in your daily planner.  Hire a personal trainer to get you started who’s got the plan, the program, the support and most importantly, keep you accountable.

Once again, mindset is your best tool.  Use it positively, joyfully and YOU WILL find true happiness when those goals you’ve set are fulfilled.

To understand leptin resistance, you first have to understand the role the hormone leptin plays in your metabolism. When you’ve eaten a meal, the fat cells throughout your body release leptin, which travels to the hypothalamus, the part of your brain that helps regulate appetite. There, it switches off neuropeptide Y — a protein that tells your brain you’re hungry — and switches on appetite-suppressing signals. In other words, it gives your brain the message to stop being hungry and start burning calories.

You’d think, then, that low levels of leptin would be the cause of an unstoppable appetite, but that’s not necessarily the case. Some research indicates that many people who are overweight actually have very high levels of leptin. How could this be? Well, the more fat you have, the more leptin you produce. And when the body continually cranks out excess levels of leptin in response to overeating, the receptors for leptin in the hypothalamus can start to get worn out and no longer recognize it. People with leptin resistance have high circulating levels of leptin, but the receptors are “deaf” to it, so it can’t shut off appetite or stimulate your metabolism.

This vicious circle is similar to what happens when a person develops resistance to insulin, the hormone that allows your cells to use the glucose in your blood. (Insulin resistance can cause high blood glucose levels and eventually lead to diabetes.) In fact, the two conditions often go hand in hand, and research suggests that leptin resistance may be reversed in the same way that insulin resistance can be reversed — by exercising, eating right, and losing weight.