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Eat Clean. Train Dirty.


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Opt for the Outdoors! Workout Wednesday

It’s another Workout Wednesday and today we say get yourself outdoors with this fat-blasting program! All you need is a park bench, a mat and the wish to train dirty.

Opt for the Outdoors!

And, for you Short & Sweet Challengers this is your challenge for today.
Have fun & don’t forget to share your experience with us on Facebook, Twitter or take a picture of yourself doing the workout and upload it onto Instagram!

GFG Members:
Your PDF and video are in your In-Box.

If you aren’t a member, but would love to have access to our PDFs of our
Workout Wednesdays, all you have to do is be willing to commit to 6 weeks or 21 days
and be ready for a healthier you at the end.
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By the way, have you seen our newly revamped, absolutely amazing, kick-ass website yet?
www.gofitgals.com  We could be a little biased, but we think it rocks!


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Lemons – The Rock Stars of the Clean Eating World

Add Lemon and Water

Welcome to Week 2 of the Short & Sweet Challenge.

We have read your posts on Facebook, Twitter and seen all the amazing photos on Instagram and we are amazed!

Everyone has embraced this challenge and are already starting to feel the changes that these small, daily healthy habits can do for your body.

We are super proud of you!

But, don’t stop yet. We still have 2 more weeks left.

So, keep posting on Facebook, Twitter and Instagram,
because your posts not only warm our hearts they also help to inspire others!

Today’s Don’t Sweat It Monday is all about lemons and why we have asked you to add lemon in your water every morning.
Check out the reasons why lemons are the rock stars of the clean eating world!

And, you know what else is a rock star?
Our new website… just saying.
www.gofitgals.com


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Stop complaining. Start eating.

Eat your breakfast.

(And welcome to Day 5 of the Short and Sweet Challenge #shortandsweet)

Yeah, we sound like everyone else. We understand. But hear us out.

We often stress the importance of fasting your body for 12 hours at night. Just like you need sleep to re-energize for the next day, so does the rest of your body. By allowing your body 12 hours of rest it has the opportunity to finish digesting any hard-to-process foods and re-energize itself to be efficient and effective for the upcoming day.

When we eat breakfast within 30-60 minutes of waking up we are “breaking the fast”. Think of it as getting the perfect amount of sleep and, because of that, you end up having the most productive day ever! That’s what it’s like when you give your body 12 hours of fasting, then break it with a healthy breakfast. You rev up your metabolism  and get it fired up for the whole day.

Now are you complaining?

So, before you consider us a broken record, think about the importance of what we are saying. This is as big to your health, and weight loss, as drinking enough water.

And because we have such top-notch Short and Sweet Challenge Sponsors (#shortandsweet) we decided to create a breakfast recipe for you using Vega (@VegaVancouver @VegaTeam) and Coach’s Oats (@CoachOats). Talk about winning!

Awesome Apple Oatmeal Bake

Now, go eat some breakfast! (and tell us what you think :) )

Click here for your PDF printable recipe


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Workout Wednesday – Super Sexy Legs

Super Sexy Legs

Welcome Short & Sweet participants!

Welcome friends & welcome to some Super Sexy Legs.

Short & Sweet participants We hope that you are having fun with your daily healthy habits and don’t forget to converse with us on Facebook, Twitter or Instagram.

Your posts not only warm our hearts – they could also be the inspiration someone else in the community needs to keep going.

So, let’s all motivate, encourage and embrace each other!

Enjoy today’s challenge – my Super Sexy Leg workout.

GFG Members:
Your PDF and video are in your In-Box.

If you aren’t a member, but would love to have access to our PDFs of our
Workout Wednesdays, all you have to do is be willing to commit to 6 weeks or 21 days
and be ready for a healthier you at the end.

The choice is yours.
www.gofitgals.com

This week’s Workout Wednesday is all about getting those legs toned and super sexy. Only some dumbbells and a chair (or weight bench) are needed.

Happy Sweat!


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Day 1 Of the Short & Sweet Challenge!

PhoTobin Photography
First off – welcome to Day 1 of the Short & Sweet Challenge!

We are so excited that you joined.

For the next 21 days you are going to be kicking some bad habits to the curb and replacing them with some amazing healthy ones.

You will finish this Challenge feeling (and looking) better than when you began – we promise.

So, don’t forget to:

- Read your Short & Sweet Guide everyday for the day’s daily habit

- Join us for our first ever Tweet Chat on Wed, May 22 from 7:30-8:00pm (PST) #ShortandSweet

- Converse with us and the rest of our community on Facebook, Twitter or Instagram

- Follow our amazing sponsors

- At the end of the 3 weeks send us a picture, that shows us how the Short & Sweet Challenge kept you motivated to eat clean & train dirty. The most original pics will win some cool prizes (from our amazing sponsors)

- And, don’t forget – show some GFG love and add our logo in your final pic.
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Now, today’s Don’t Sweat It Monday is very special to us.

It is a the behind-the-scenes footage of our photo shoot with PhoTobin Photography and a sneak peek at the Grand Prize for our Short & Sweet Challenge.


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The BEST Strategy for Weight Loss

Abs are made in the kitchen.

Whenever we tell people that we do very little aerobic activity to keep our weight down, they always seem a little baffled. Unfortunately, the concept of lots of weekly aerobics to achieve successful weight loss has been so ingrained into our brains that the average exerciser has just accepted it as gospel.

But large amounts of cardio for weight loss is a big fat waste of time, and we suggest that you do not do any of it.

What is termed as cardio (or aerobic activity) is anything past a walk and before a sprint. These activities are what we in the fitness industry call steady state.

Steady State – Not So Great
Steady state exercise can be anything from jogging, to biking, to hitting the elliptical trainer in the gym. It is called steady state because the exerciser’s heart rate stays at one steady number (usually about 65% of it’s max) for a long duration of time (usually for an hour or more).

Why is this bad for weight loss? First off, the body adapts to any stress that you apply to it. That’s basic physiology. For example, if you want to become a better golfer, you hit bucket after bucket of balls at the driving range. Soon, your body will become accustomed to this movement pattern and learn how to do it efficiently with fewer muscle fibres and less energy expended. This is great for the golf course, but not so great for the weight loss participant.

Running on the treadmill for an hour or being on the elliptical trainer – week in, week out – elicits the same effect as that golfer. Granted at the beginning you will see changes, but in time those changes will stop happening and you will hit that dreaded “plateau”.

This is because you are doing the same thing over and over – with no change in heart rate rhythm or movement – and your body has become very proficient and is now recruiting fewer muscle spindles and burning fewer calories as an energy source (American Journal of Physiology).

Injuries, Anyone?
Large amounts of steady state cardio is also damaging to the body, due to its continuous and repetitious movements. Connective tissue doesn’t like be used in the same direction, in the same pathway, using the same joints for long periods of time. It’s called repetitive stress injury for a reason.

Instead, when working towards a goal of weight loss, your mission should be first to address what you do in the kitchen and then second to burn the most calories (energy) you can (check out our signature plans: 6-Week Shape Up & our Go-Fit 21).

Once you’ve clean up your diet, because that is truly 75% of the weight loss solution, then hop off the treadmill and get your butt into the weight room.

Pumping Iron = Low Body Fat
Research and leading exercise experts are now steering people towards higher intensity activities performed for shorter durations of time like weight training.

Short, intense resistance training programs actually raise the body’s fat “releasing” hormone HGH (Human Growth Hormone), something that a long bout of steady state cardio does not do (Romijn JA, Coyle EF, Sidossis LS, Gastaldelli A, Horowitz JF, Endert E, Wolfe RR).

Get Your EPOC Going
Strength workouts also build bone, boost energy, control blood sugar levels and insulin, and if you perform your strength workout in a circuit pattern (with little to no rest in between the exercises) you will also improve your heart and lung health.

Additionally, circuit training provides you with more calories burned after your workout session, a phenomenon called EPOC (Excess Post-Exercise Oxygen Consumption).

Because you have trained at high intensities, it takes the body more energy (up to 36 hours more) and therefore more calories to bring it back to pre-exercise state (Kravitz & Reynolds, PhD).

Strength training also builds your lean muscle mass, which in turn increases your BMR.

BMR (Basal Metabolic Rate) is the measure of the amount of energy your body requires to perform its normal vital functions, and the more lean muscle you have, the higher your BMR is. Whereas steady state cardio does not evoke enough of a demand on the body to build substantial lean muscle mass.

Final Word
Now, before all you runners, bikers and swimmers start sharpening your pencils to write me scathing letters, please note that this research is regarding the most effective strategies for weight loss, and my intention was not to dissuade anyone from ANY activity.

If you like to run, run. If a 4-hour bike ride turns your crank, ride. But, if weight loss is your goal, then you need to look past the treadmill and at the dumbbell rack for effective result.

Check out our YouTube channel for over 50 fat-burning workouts!


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Risse in the Kitchen – Swap This for That!

Risse In The Kitchen

Save yourself a ton of calories and unnecessary fat by making this one simple food swap in the kitchen – and it will actually make your food taste better.

Have you signed up yet for our Short & Sweet Challenge?

It kicks off this coming Monday and is free and includes:
- Awesome weekly & end of challenge prizes
- A Short & Sweet Guide to get you eating clean & training dirty
- Weekly workouts & recipes
- A Wednesday Hump Day Tweet Chat
- Access to your Go Fit Gals for motivation
- And a whole community to support you and encourage you!

Register today!

www.gofitgals.com

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