Clean Eating Challenge : Two Weeks to a Tighter Trunk

We all wants six-pack abs and we want them fast. This isn’t actually going to be a blueprint to get them in just two weeks. What this outline will do, however, is kick your journey to a tighter midsection into hyper drive. This is no magic trick, but if you are willing to tough it out and eat and train as prescribed below, you can drop an inch off your midsection in just two short weeks. Read More

Some Simple Steps to Lose Fat, and Keep It Off

Fat loss is always a hot topic, but now that’s it’s spring time here in the USA, everyone is preparing for the upcoming swimsuit season. And that means A LOT OF PEOPLE ARE TRYING TO LOSE BODY FAT.

Unfortunately, many people will attempt to lose fat rapidly and in an unsustainable way. They’ll revolve their life around a diet and rigorous gym schedule.

Today I’d like to propose a much better approach to fat loss. When done this way, you can lose fat without even trying.

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Training, Some Tips For Getting Better Results

There is no perfect training program. In fact, very intelligent, very successful coaches often disagree with one another. That means you’re going to have to learn a lot, think for yourself, and experiment. Don’t like that? Take up jogging.

The effectiveness of any training program is directly related to the effort you put into it. If a program “doesn’t work” it’s probably because you’re half-assing it. Effort trumps everything.

Just start working out. Stop using “research” as a procrastination method. Yes, read articles and learn as much as you can, but most of what you learn will come from dedicated hard workout time.

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Setting Priorities

Whether your goal is to gain weight, maintain weight, or lose weight, prioritizing strength training is the way to go. The stronger you are overall at any given body weight, the more muscle and less fat you’ll carry.
If weight loss is your goal, I urge you to think of it as “fat loss” rather than “general weight loss.” The goal is not to just be a proportionately smaller version of your current self and potentially end up being “skinny-fat,” it is to lose as much fat as possible and retain as much muscle as possible.

Basic heavy strength training, prioritizing compound movements with some high rep targeted movements sprinkled in, is the best approach to hypertrophy training. What builds muscle best during periods of caloric surpluses also maintains muscle best during periods of caloric deficits. More muscle equals less fat, better shape, and a higher metabolism.


“A Calorie Is A Calorie” – Um….NOT.

One thing that’s remained true about the fitness and diet industry for the past four decades is this: it loves its math and formulas.
For decades the calories in/calories mathematical “balance” equation has ruled. But real science has been calling that into question for several years now. The current nutritional and fitness-industry “math” simply doesn’t add up. That is, a calorie is NOT a calorie, and the hormonal and metabolic environment of the body within which calories enter determines how your body deals with those calories. Read More

Pacing Yourself

One of the biggest problems I see in many people’s training is the failure to plan for the long haul. I see it in newbies, I see it in bikini competitors, and I see it in powerlifters. We all want immediate results. But what’s most effective in the short run is rarely congruent with what’s most effective in the long run. Examples include: running yourself into the ground with endless cardio, starving yourself and depriving your body of important nutrients, failing to periodize and fluctuate training stress, grinding out progressively heavier weight with poor technique, and ignoring pain and discomfort. Delayed gratification isn’t sexy, but it’s necessary. You’ll see much better results if you can train hard year in and year out for many decades. Be good to your body and it will pay dividends.

Diet Strategy

Here’s what you need to know…
Eat for what you’re about to do. Carbs fuel intense activity, so don’t carb-up for bed or you may end up storing them instead of burning them.
Do cardio in the morning before you’ve had any carbs. Tap into fat stores without eating away at muscle by having amino acids (or protein) pre-cardio.
Not all carbs work the same way. Broken down to their smallest components, fructose goes straight to the liver while glucose preferentially gets used in muscle cells. Keep tabs on fructose intake to keep it from being stored as fat.
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The Desparate Struggle

So many women are battling to lose weight – yet they keep getting heavier and heavier. Since 1980, the incidence of overweight in American women has jumped by nearly 10 percent, according to the US Department of Health and Human Services. We don’t need government statistics to see the decade-by-decade changes as we get older. One woman in five is overweight in her twenties.

The problem intensifies during the later reproductive years: more than a third of women age 30 to 49 weigh too much. But the numbers really soar at menopause. An astonishing 52 percent of women in their fifties are overweight. Read More

In Home Kids, Teens Fitness Training Program

As a personal trainer, and having taught children of all ages for over 17 years, it has become evident that the lifestyles of today’s youth have undergone enormous change. Television, computers and video games have replaced many of the physical activities children once enjoyed. So when we discuss our children, we often hear words like ‘obesity’, ‘heart disease’, ‘high blood pressure’ and ‘diabetes’.Fitness seems to have taken a backseat when it comes to the modern child. Our kids are becoming victims of inactive, unmotivated, unhealthy lifestyles and their health is deteriorating.

My name is Janna. I am a trainer and conditioning coach. I have been working with adolescents and teenagers for the past 17 years. My goal is to focus on healthy lifestyles and show kids how to improve their quality of life through physical activity and education of nutrition, while providing motivating, professional training and a positive atmosphere.

My teen program can help to:


Having had extensive experience with children and young adults, I as a coach can help your kids reach his/her potential in sport through physical training, correct diet, nutrition and motivation.