Ab Fat Assassination 101

A six-pack – everyone wants one, but very few people actually have them! Six-packs do not come easy! They require hard work and dedication, but i you are motivated and ready to work – A SIX-PACK IS POSSIBLE FOR YOU TOO!

The secret is diet combined with regular exercise. All the crunches in the world will not give you a six-pack, if you do not have a proper diet. As Jack LaLanne famously says “Diet is King, Exercise is Queen and together you have a Kingdom!” Truer words have never been spoken – you absolutely need both.

You need to burn 3500 calories to loose 1lb of fat. That means that if you drop that is you drop 500 calories from your diet each and every day, you will already be losing 1lb a week. Combine healthy eating with 1 hour of moderate exercise a day and you are burning another 300-400 calories a day. This can translate into a total of 1-2lbs of weight loss per week.

As you drop the weight and continue to exercise with special emphasis on the abdominal area, you will notice your abs getting flatter and more defined. Below are some tips to help keep you on track to getting the 6-pack of your dreams.

* Schedule your daily exercises in advance. Mark on your calender that a certain time period reserved for exercise.

* Do not skip cardio exercise. Do cardio exercises in your aerobic zone for at least 30 minutes, four times per week.

* Calories count, so keep a food journal and do not exceed 1,500 -2,000 calories per day!

* Rome was not built in a day, so don’t expect your body to be – EXERCISE PATIENCE!

The Biggest Winner - Sheba's Celebration of Herself

I am constantly telling my clients that fitness is an act of self-love NOT self-hate. It is about respecting and loving your body, so that it can perform at its best for you. Recently, I was chatting with my hairstylist, Sheba who has struggled with her own weight issues, about personal training her and the both of us documenting this experience. So, in September 2010, I will begin training Sheba and Sheba and I both will begin to document the experience.

Peace and Love,

Jackie O.

The First Lady of Fitness, Fashion, and Fun

In Her Words - Sheba

[youtube]http://www.youtube.com/watch?v=3NkZhyqHxZw[/youtube]

Motivational Quote July 25-31, 2010

Don't compromise yourself, you're all that you've got."

---Janis Joplin

How Walking Boosts Your Health

Advice from The First Lady of Fitness, Fashion, and Fun and Pittsburgh personal trainer and lifestyle coach, Jackie Omotalade:



Most people know that walking is beneficial for weight loss, but did you also know about these proven benefits:

IT FIGHTS BREAST CANCER!

Walking has been found to reduce high levels of estrogen, thus reducing risk if this estrogen-related disease.

IT BUILDS BONES!

Regular brisk walkers have lower risk of age-related bone loss and osteoporosis according to John Hopkins researchers.

IT BOOSTS YOUR MIND!

A 30-minute walk increases production of mood-boosting chemicals known as endrophins.

IT IMPROVES YOUR SLEEP!

The National Sleep Foundation says walking elevates levels of the relaxation hormone serotonin, making you sleep better.

Easy Weight Loss Tips

Easy Weight Loss Tips

Advice from Pittsburgh personal trainer, life coach, and Independent Beachbody Coach, Jackie Omotalade, The First Lady of Fitness, Fashion, and Fun:

Approximately 300,000 adult deaths in the United States each year are attributable to unhealthy dietary habits and physical inactivity or sedentary behavior. Nearly two-thirds of U.S. adults are overweight. Nearly one-third of U.S. adults are obese.

Redeocorate and Save Energy at the Same

Advice from Pittsburgh personal trainer, life coach, and Independent Beachbody Coach, Jackie Omotalade, The First Lady of Fitness, Fashion, and Fun:

Fun Tips!

Are you looking to redecorate? Are you also looking to save energy? During times of recession, electricity conservation is important! Below are ways to redecorate and ways to save energy!

(1) Is your room chilly? Use home energy efficiency and don't turn up the heat, instead fill a few Mason jars with water (you can also add food coloring for decorative purposes if you so choose). Arrange the water-filled jars along the windowsill and the water will absorb the heat from the sun's ray. The heat absorption will provide a layer on insulation.

(2) Select a fresh light bright shade of paint! A light bright shade of paint will lessen your need for illumination and your lighten bill by boosting light levels.

(3) Do not add more lamps to a room or up the wattage of your light bulbs, instead position the lamps that you already have in the corners of the room. This way the light eliminated bounces off two walls, giving you the maximum brightness for the minimum price!

(4) Add a plant or two or three to get rid of toxins in the air. Air purifiers are expensive and plants not only absorb toxins, but they turn them into nutrients! What air purifier can do that? A Norwegian study found that people who surrounded themselves with plants had 25% fewer health problems than those who did not.

An Indoor Hydroponic Garden Can Help You Stay Healthy

Fitness and Health tips from Pittsburgh personal trainer, life coach, and Independent Beachbody Coach, Jackie Omotalade, The First Lady of Fitness, Fashion, and Fun:

Indoor gardens are crucial to keeping you and your family healthy! A growing body of research shows that fruits and vegetables are critical to promoting good health. Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Substituting fruits and vegetables for higher-calorie foods can be part of a weight loss strategy. However, fruits and vegetables can be expensive and many of us do not have the time nor the space to grow our own fruits and vegetables. Also, many of us do not live in climates suitable for growing year-round!

Imagine having fresh vegetable EVERY day at a fraction of the cost!