How to Flip the Bird to the Halloween Candy Binge! (and other events that test your resolve)

We’re nearing the end of my first 5-Week ‘Change You’ Challenge (it’s going fantastic! Squee!) and at the end of last week’s meet-up, as we were talking about the importance of staying the path before next week’s fit test and measurements, someone gasped, “Oh no! Halloween is this week! I always binge on my kids’ candy!” Then another person chimed in, “And I’ll be drinking! So my guard will be down!” Halloween isn’t the only challenge we’ll face. We will be faced with opportunities that challenge our resolve often. So how do we handle them? Do we stand our ground and resist all temptation? (And say no to every party invitation until the end of time.) Or do we chalk it up as “it’s just one night” and binge away? Here are several tips for dealing with Halloween and other such temptations (including some no-nonsense, tough love advice for those who respond best to a verbal smackdown): 1. Get Full If you’re worried you won’t be able to stop grazing the buffet table once you arrive at a party, eat before you go. Eat a LOT. A lot of high-fiber, nutritious foods. Think protein + veggies + healthy fats. That will ensure you don’t hit the buffet table first thing upon arrival, cutting down on the sheer number of hours you’ll want to stuff your face, and arriving full makes it easier to make sane choices. When you’re starving, everything sounds good. When you’re full, you might still want some of your favorite foods but you’re more able to skip over other options. Get full before you Trick or...

4 Ways to Bust a Workout Plateau

My HiiT Quickie Workouts provide plenty of variety, intensity, and full-body exercises, but any workout can get old, and at some point you might feel like you’re not seeing as much progress as you were before. Welcome to Plateau, the land of frustration. First off, let me tell you that I don’t see a plateau as a bad thing. I know, living in the cornfields for too long has made me lose my mind, it’s true, but stay with me here…. You began an exercise routine. You cleaned up your diet. (You cleaned up your diet, right?) You lost some weight, you built some muscle, you feel stronger, you look stronger. BOOM. :::bicep flex::: Kiss, Kiss. Which way to the gun show, bitches? So you kept going. And life was good. And suddenly… one day…. the workout didn’t seem so challenging. And that was exciting! But soon after came….  stagnation. The weight isn’t coming off as quickly. You’ve got muscle but you don’t seem to be getting bigger or stronger. You’re not getting your ass kicked by every single workout. Fun fact: I’m there. Right now. And it’s tempting to get frustrated and wonder why you’re doing this to yourself if you’re not seeing progress. But wait! You DID progress! Your endurance and strength improved. Your body changed.  And now your body is all like, “We got this, yo. Come AT me, bro.” And now, your lovely new muscles are kicking back, hanging out, preening, taking selfies, and being all nonchalant n’shit. Time to up the awesome, y’all. Time to change it up. Time to raise an eyebrow at complacency and plan...

This is Fit – Fred Lechuga of Fat2FitFred

Here at This is Fit, my tagline is “Be Your Own Kind of Fit.” Even though I mostly promote HiiT workouts in my videos, I believe that all exercise is good exercise, and that there is no one right way to exercise or get fit.    To that end, I love hearing about people’s fitness journeys! And today, we will hear Fred Lechuga’s story. I met Fred on Google+ and was inspired by his story. I asked him for an interview and he agreed.     Me: So Fred – thank you for agreeing to share your story!    Fred:  Thanks for the opportunity!   Me: Ok, so let’s begin. First, please tell me three things you like about me.   Fred: Oh, um, ok… Well, hmmm… your personality is great because you are a very straightforward and honest person.  Those are the people I get along with.  I am tired of the PC, fake, “everyone has to like each other” crap I come across on a daily basis.  So hearing and reading your thoughts is breathtaking.  Two, you offer great videos and information for the public to watch in the comfort of their homes.  It takes a lot of work to be in the fitness industry but it can also be very rewarding when you have success stories so I am glad people can rely on you.  Three, let me come back to this answer…   Me: Take your time. I’ll wait.   Fred: Shall we go to the next question while I think of another thing I like about you?   Me: Um, sure. I don’t know why it’s so hard to think of a third thing,...

Rock This Workout!

We’re battening down the hatches, throwing wood on the fire, stocking up on food, doing 25 jumping jacks approximately every 3 minutes, and randomly screaming things like HOLYEFFINGSH*TBALLZISITCOLD in defense against – and reaction to – the wicked cold that has descended upon the Midwest. I’m not sure I’ve felt cold like this ever. And it makes me wonder about the sanity of those who live in northern regions. No seriously, what’s the matter with you people. I’m always cold, and I hate it. If I’m moving around I’m not too cold, but if I’m doing work at my computer, I can wear three layers, a scarf, and a blanket wrapped around me like a toga and still be cold. IT’S SO ANNOYING. But I’ve discovered two things that truly warm me to the core: a hot hot hot shower, and exercise. And that, my friends, is my motivation to keep up with my workouts even on days when it sounds more reasonable to burrow under down comforters and never come out. In fact, I just HiiT last week’s workout, In Your FACE, and topped it off with some specialized strength training sets (push-ups, front-weighted step-ups, push presses, and so on), and for the first time all day, I’m warm. I’m warm!  I’M WARM! I mean, I’m hot. RAWR. So I know you feel like holing up with a non-stop supply of carbs, but buck up little camper. It’s time to hiit this workout. No, wait – it’s time to ROCK this workout. Cuz that’s how we roll. For this week’s workout, you’ll need two light Sandbells, one heavy...

Fat-Burning Foods – Really?

By Briana Eruren We have all seen those attention-grabbing headlines on magazine covers and those pesky side ads that distract you from your dot-com searches or Facebook creeping. (Don’t even pretend you don’t.) I’m talking about the ones you just can’t get out of your head because they sound too good to be true. “Melt Fat Away Over the Weekend on the Ben and Jerry’s Diet!” or maybe something like, “Top 5 Belly Bulge-Blasting Foods!” They’re often accompanied by graphics like this and they get forwarded 8 bazillion times on Facebook, Google+ and Twitter. How could claims like these not catch our attention? Just eat these foods and lose my extra inches? I’M IN! I’m sure by now you’ve caught on to the fact that I love sweets, and if the Ben and Jerry’s diet were in fact legitimate, my life would be forever changed for the better (or worse….which ever way you want to look at it). However, I prefer to deal in reality, so I’m here to offer a realistic perspective on fat-burning foods so that you can proceed with your dot-com searches or refining your creeping skills.     In order to fully understand the fat burning food concept it’s critical to know the basic science behind it. In simple terms, a fat burning food is one that uses more calories to be digested than the calorie content of the food itself. A good example of this could be celery because the body will use more calories while chewing and digesting than the piece of celery actually contains. These foods will cause the body to work...