August 2014 calender

Our August 2014 calendar is available on our website...https://www.fitnleanxercise.com/month-at-a-glance.html

We are thinking about adding an "Our Favorite Pictures" page for our website...wondering if you would be interested in seeing and/or having us post these pictures.

DON"T FORGET...Pound, the rockout workout will be here in the studio on August 2nd at noon. $10.00 prepay or $15.00 at the door. Spots are going quick.


This article was seen in Oxygen Magazine.


Photo: N/A

It's not all about genetics when it comes to metabolism speed.

You’ve heard this before: Thin people have fast metabolisms and overweight people have slow metabolisms. Experts say it isn’t so and that weight loss can be boosted if you know how to ramp up your natural fat incinerators. Your metabolism converts food into energy – and it’s just waiting to unleash itself, so go for it! Here’s what you can do today to take your metabolism up a notch.

1. Quit “dieting.” Eating clean is a lifestyle (not a fad diet) you can start today. Make simple changes like swapping fatty cuts of meat for lean ones and passing on calorie-laden salad dressings for a tangy balsamic vinegar, a natural appetite suppressant, that has fewer calories yet all the flavor (one teaspoon of balsamic vinegar contains approximately five calories).
2. Eat small meals, five to six times a day. This will help satisfy hunger, plus leave room for another small meal in two to three hours. Your metabolism will be on high all day! As a tip, try to keep each meal between 300 and 400 calories and read nutrition labels to give you a hand.
3. Combine right. Eat lean protein (e.g., fish, chicken, turkey and flank steak) and complex carbohydrates (e.g., Ezekiel bread, sweet potato and whole grains) together at every meal. This super-charged combination keeps metabolism balanced and insulin levels in check.
4. Portion control. Getting clean food is just part of the full clean eating picture – you have to apply the basic principles of serving sizes, too. Although all food servings are not created equal, Oxygen’s Tosca Reno, author of The Eat-Clean Diet, states in her book that following these simple rules can help you navigate the right portion sizes for your needs: A protein serving should be the size of your palm; complex carbs from whole grains and starches is the amount you can hold in a cupped hand; and complex carbohydrates from fruits and veggies is the amount you can hold in two hands cupped together.
5. Eat spicy food. Spices (or “thermogenics”) including taste-bud pleasers like cinnamon and cayenne, actually burn fat by keeping metabolism in drive. Consider thermogenic foods when looking to add some personality to your meals.
6. Train major muscle groups at least three times per week. Now that you have all this food energy stored up, it needs somewhere to go! Be sure to work out, hitting all muscle groups, at least three times per week.