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I was thrilled to hear from Carol in
Phoenix, who wrote: "I'm only 5 days into the Fast Track and I've
already dropped 6 pounds!"
If you're entering the second week
of my Fast Track program, congratulations! Read on for some tips to take
your results to the next level. And if you haven't started the Fast
Track, don't worry - just click here to get caught up. But no matter
where you're starting, one thing's for sure: To firm up and shed pounds,
eating is only half of the equation.
We talked a little last week about
the exercise portion of this program - and now it's time to kick things up a
notch. Since the Fast Track is all about maximizing your results in as
little time as possible, I like to emphasize the power of functional training.
This method of movement can be summed up in three little words:
Integrate, don't isolate. It's the secret to burning more
calories in less time.
"Integration" refers to
integrating multiple muscles at once, rather than just working one at a time.
After all, when you're lifting a bag of groceries in the kitchen or
hoisting your luggage into the overhead compartment of an airplane, you're not
just using one muscle group. You're bending, twisting, and stretching,
using compound movements that incorporate your arms, back, core, and legs.
So imagine how effective it is to train all of those muscles
simultaneously. Not only does it protect you from aches, pains, and risk
of injury, but it will optimize coordination, balance, and agility. Best
of all?
It revs your metabolism - and your calorie burn - through the
roof. |
| Bottom Blasting Moves | Try adding these moves to your routine - they're fun, functional, and will make your Fast Track results even faster! .
Step Back Lunge with Cross Chop
Reach your arms diagonally across your body to the left as you step back with your right leg and dip into a lunge. Pull your arms across your body to the right hip as you slide your right leg back to standing. Repetitions: 12 on each side.
Tips :
a) Step back far enough into the lunge so that the front knee is directly over the front ankle.
b) When your arms reach diagonally above your shoulder, hold your core muscles tight to keep the lower back from arching.
c) The move can be done with a towel or hand weights.
For a challenge, lift your knee toward your chest, balancing on one foot instead of coming just to standing.
Squat with Rotating Twist Stand with feet hip distance apart, holding light weights in each hand. Push your hips back until your knees are bent to abou t a 90-degree angle, pulling weight to your chest. As you rise keep the left foot and hip parallel but pivot on the right toe, turning your whole body to the left. As you pivot on the right toe, squeeze the right glute while bringing the weights overhead toward your left side.
Repetitions: 12 on each side 
Tips:a) As you squat, sit back into your heels and keep your chest up.
b) Squeeze your glute as you pivot.
c) As the weights do overhead make sure that you remain in control. Do not let your back arch or round. Keep your core braced.
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| Protein Powered Breakfast | I always say "breakfast sets the tone for the entire day." Try this delicious
omelet - a favorite that I'm known for having all the time - and enjoy the
combination of high protein, healthy fat and fresh veggies. You'll feel
balanced, energized and ready to conquer the day!
Here's one of my all time favorite recipes. Egg White Scrambles are quick, delicious and oh so nutritious!
Protein Blast Breakfast Scramble Nonstick canola oil cooking spray
1/2 cup fresh mushrooms sliced
1 cooked vegetarian sausage patty
4 to 6 egg whites (or 3/4 cup egg substitute or purchased egg whites)
Bottles hot pepper sauce (optional)
Mist a nonstick skillet with nonstick cooking spray. Heat the skillet over medium-high heat for 2 minutes. Saute mushrooms in hot skillet until they give up some of their moisture (about 5 minutes). Crumble veggie sausage patty and add to skillet.
Lightly beat egg whites in small bowl. Add egg whites to skillet. Cook, stirring gently until mixture is set. Top with a few shakes of bottle hot pepper sauce, if desired. Serves 1.
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