Why Keto Doesn’t Work and Why It Does

There are trends in fitness and eating that repeat every few years.

Context is perhaps more, or at least as important than content. Why an article is written and by who is often as important as what is in it in order to understand the viewpoint or an agenda.

I recently watched an interview with a man who is the epitome of strength and turning his life around. Beaten as a child by his father, a failure in school, was 300 Lb and dropped over 100 Lb and became a Navy Seal. He is in top physical condition at 43. A website ran his story and when it came to his eating they took off on the Keto craze, as if to say that is why he is in the shape he is in. This is utter nonsense and I can prove what I am saying below; and yes, the article was written by a Keto enthusiast.

I can show you pictures and videos of fit human beings, both male and female;  one may be a vegan, another a vegetarian and another may be a Keto, or Paleo enthusiast. Another is an omnivore who eats anything. They are all in top shape. How can that be if they all eat differently, and what does that tell us? 

The reason it is possible is that they train a great deal and with all-out intensity!  Those bodies are not built by a particular diet alone. The way they eat is simply a partner to intense training. In my case, I have often been asked about how much protein I eat; not a lot, quite honestly. In fact, I built my body on carbs (having to tweak that more now as a result of hormones and aging 😝).  I trained hard and the progress came as a result. I have invested and I continue to invest. 

What does this tell us? There is not a ONE method approach, gotta do it this way, eating that gets the best results. If you want to change the shape of your body and its composition, you must train with intensity. I also believe that there needs to be some component of resistance/weight training involved. That is the number one way to change your body composition. Getting lighter is NOT the same as getting leaner!

Personally, I would not want a life in which I have to say no to bread, muffins and cookies (healthier options that taste good, of course), pizza, carbs, and ice cream treats once in a while and more unbelievably, omit grains which are known superfoods with stunning health benefits, as well as fruits which are also a nutritional powerhouses. Think about it; does that even make sense to you???

Does Keto work? Sure, but so does pretty much everything else if your training is at the right intensity. Most people are often in need of some structure; both with eating and/or training. 

I have said this a lot: “What you cannot sustain, you will not maintain.” 

I challenge you to prove to yourself that if you train with intensity and NOT go on a fad diet, you WILL get results. The Intensity women on my 30 Days of Intensity program are living proof of this.  Some have lost over 10 Lb in 3-4 weeks, while others melted double-digit inches.  Some admit to not sticking with the eating plan as recommended and still lose!  On the menu are sweet potatoes, pasta, pizza pockets (not the kind in a box, we teach you how to make them) and even a free day with the foods you love.  Also on the menu… TRAINING WITH INTENSITY! THAT is the difference and that is why they can eat a full variety of foods.

The bottom line is many will usually put more effort into going on a diet instead of pushing through the pain and putting the effort into intense and consistent training. That is largely a result of believing hype marketing by commercial weight-loss products and following trends. 

30 Days of Intensity has never been available on a pay as you go, cancel anytime, weekly basis at $10 until now. Take advantage! Just message me and let’s start on Monday.

In strength and with INTENSITY,

Susan

Fab Foam Roller Workouts

If your goals are to tighten, sculpt and define your body and you have done loads of cardio and “high rep” training but are still not any closer to seeing your dream physique, you are going to need a new “chisel” because the one you are working with has become dull! In other words, “stagnant and no longer effective.” You are getting vague results. BUST THROUGH THE STICKING POINT…

About Susan Arruda

Workouts for men and women who are fitness driven

I Stand For….

“Strength, courage, confidence and independence for women.
Emotional stability.
A woman having her own identity, beyond mom, wife or partner.
For a woman to be in control of her own life and body, and not put herself last.
The ability to be fit without spending a lot of money or time.
No compromise.

No excuses.”

About Susan Arruda

Susan Arruda has been training for over 35 years.

She is a 6 time Fitness/Figure champion, and holds PRO status in 2 designations. She is an author, model. swimming and fitness instructor, certified lifeguard and personal trainer. She is in her late 40’s and a mom of 2, has lived a healthy active lifestyle since age 11, and is qualified to speak to, and train women in any stage of life.  Susan’s personal training clients have ranged from 19 to 74 years of age. 

Susan was the female keynote speaker for the online Muscle Building Summit that included top presenters including Canada’s own Tommy Europe (TV’s Bulging Brides,Last 10 Lb, Boot Camp) Dr. John Rusin,
Dai Manuel, Olympic coaches and PhD level nutritionists,  among others. 
Susan has presented on Facebook live to audiences of 25,000 and answered questions on training and other specific matters pertaining to women/moms and fitness. (Pregnancy etc). Susan holds several certifications including Personal Trainer Specialist.

Even when not under the harsh lights of the competition stage, Susan maintains a very high fitness level year round, she has no “off-season.”  She creates a variety of workouts that get results and does not believe in gimmicks, “secrets” or anything that compromises women or their fitness.

A few testimonials and complimentary words from around the world about Susan

“I’ve had the opportunity to spend some time with Susan Arruda, from watching her compete at the WBFF Championships to hearing her amazing story of personal struggle. She is a tremendously dedicated athlete who represents herself with dignity and grace. Her reach and influence go far beyond the physical realm of training in her ability to connect and inspire women with emotional and psychological struggles.”
Jeff Russo – President  PRO Fitness Program (Over $30M in training sales 2016 – best in industry)

“Susan Arruda presents a near perfect physique.”
David Ford –  A-list fitness model photographer David Ford of Status Fitness.

Susan Arruda has sculpted her body into a PERFECT fitness physique and cleans up at every show she enters. She’s also as beautiful on the inside as she is on the outside.
– Lyzabeth Lopez – Creator of the Hourglass Workout, fitness personality and model.

“Susan Arruda stays in the best shape year round of anyone I have ever photographed.”
Bernard Clark – Professional Photographer

Darlene H, Cashier
This is the BEST!!!! I have a complete exercise program that will take me three months and then I can start again. Never need to buy another dvd or program. Thank you Susan:) I started out incorrectly I did the video instead of the exercise sheets–I have printed out everything and I’m off to pick up a high quality three-ring binder to keep everything in the same place. I am so excited!!! You should see me smile right now! This is a high quality program; you just stole fitness!!! So happy! — off to the store. Thank you! – Always in fitness—Darlene H.

Carla H, Personal Trainer, Fitness Competitor
Just finished day 2. This is so different then what I’m used to! Sweating like crazy! Legs are already sore from yesterday! Lol. I’m used to lifting heavy like the “bros” and taking longer rest periods. Loving this! Can’t wait to see progress! I have just under 24 weeks to my 40th birthday. My plan is to do this program twice through and hopefully have the best legs at 40 than I have ever had in my life!! Fit and Fab at Forty! Let’s do this!!
–Carla H.

Maurean S. Artist and Fitness Enthusiast
HI Susan, I stumbled across some pictures of you on Facebook, and have looked at your site … You have the most amazing body! Your training techniques in the videos I watched are very different than what I have seen! I have purchased 3 of your other videos and am thoroughly enjoying them and I want to see which one to purchase next! I have to tell you Susan … You have THE most unbelievable legs!!! Thank you for always staying in touch personally, it means a lot to me.

Susan, I just came across your site this morning, I cannot tell you enough what a inspiration you are. I have gotten off track and seeing your YouTubes and the site have re motivated me. So many to choose from. The 12 days of Xmas the bosu ball, stepper, and foam roller workouts are all great starts for the re-beginning. I am so impressed with the short workouts. I have gained back 50lbs and this is not my fourth time of major losses which makes me realize I am back at square 1 making baby steps to reach a healthy goal andhopefully in thenext 3 years before i turn 50 and a obtainable physique like yours. Your workouts are great because they are free, at home, using almost all that you have with the exception of the large bar, I do have a barbell though. I have an extensive library of beachbody dvds and other trainers too, but somehow the exercises you did in the short amount of time hit all body parts and I was so impressed. I would love to keep in touch if alright with you.
-Leah

Susan I love your page, you’ve changed my life already =) THANK YOU SO MUCH. Believe me you’re GREAT.  You’re more than amazing by offering all that stuff about how to get fit.  I can’t even find words to express how i feel =) Thank you again. – S. Chédid

I used to watch u train at my old gym and was amazed. Motivated me. Susan any woman who wants to get really fit will look at u as an inspiration to them. U definitely made me work harder at the gym. L. Spizziri

Hello Marco and Susan,
I met both of you at the Zoomer Show and enjoyed the conversation and your stories very much. I also purchased the DVD set you had offered and wanted to let you know that it’s excellent, I use the BOSU ball and bands frequently in my training sessions so the new ideas on this equipment presented by Susan are excellent. I’m still trying to keep up with Susan !!!

Thanks again, great talking with you both. D.G. – Tactical trainer” SWAT

Susan Arruda – Titles

2009 WBFF WORLD CHAMPIONSHIPS

Double title win.

1st place Figure (Over 35)

1st place Figure (Short)

AWARDED WBFF PRO CARD

2009 Signed with Advanced Genetics

as Official Elite Athlete. Now an ambassador.

www.advancedgenetics.ca

FAME WORLD CHAMPIONSHIPS 2008

1st place Figure PRO Division

FAME NATIONAL CHAMPIONSHIPS 2007

1st place Figure (advanced division)

Awarded new FAME PRO Status

Muscle Model – 2nd place

FAME WORLD CHAMPIONSHIPS 2006

1st place Figure (open division)

2nd place Fitness Model Masters

3rd place fitness model

BRANTFORD BODYBUILDING, FITNESS AND FIGURE CHAMPIONSHIPS (O.P.A.)

2nd place Figure Division,

3rd place Fitness Model Championships

1st place Masters Division

CANADIAN FITNESS MODEL CHAMPIONSHIPS

1st place Best Clubwear category

FAME MAGAZINE Premier Issue 2006 Featured photo in FIGURE POSING 101 article.

Awesome Avocado Bruschetta

Awesome Avocado Bruschetta

By Susan Arruda

YIELD: 8

A delicious, fresh twist on an old favourite! 

Avocado offers a creamy texture and an impressive array of
nutrients, including 
vitamins B, C, E, and K, fiber, calcium and healthy monounsaturated fats.

INGREDIENTS:

1 ripe avocado
2 medium tomatoes, diced (approx. 2 cups)
3 stalks chopped, green onion
2 garlic cloves, minced
1 tbsp. extra virgin olive oil
2 tbsp. chopped cilantro
Juice of ½ a lime
1 tbsp. sun-dried tomatoes, diced
Sea salt and pepper to taste

1 tbsp. olive oil for brushing onto bread
Whole wheat baguette or dried whole wheat toasts/Friselle

PREPARATION:

Combine all ingredients. Optional: Let sit in the fridge for at least an hour to allow flavours to marinate.

Avocado chopping tip: Cut avocado in ½ , make cuts in the flesh while still in the shell, scoop out with a spoon.

                                                                                                                                                              Cut avocado while still in flesh
                                                                                                                                                           Cut avocado while still in flesh

Preheat oven to 400oF
Brush bread with olive oil and bake until crisp and edges begin to brown. (only a few minutes; don’t go far)

Top bread with the bruschetta mixture and serve.

Optional: Sprinkle additional cilantro over top, if desired.

L💗VE Yourself! Rewards without calories!

LOVE your body and invest in you! — Ways to reward yourself without calorie overload!

 Love yourself with good things!
Love yourself with good things!

Justin Bieber’s, “Love Yourself” message rings true here and you need to believe you’re worth it!!! It’s time to stop self sabotage through wrong food choices and bingeing and love yourself to personal success and fulfillment!

Let’s face it; having clearly defined goals with a plan of action sets you up for success! Following through with your exercise and healthy eating requires discipline and that deserves rewarding. However, the rewards of eating your favourite cheat food following a workout not only negates your training efforts, it also sabotages all your hard work. Provide yourself with weekly or monthly rewards for staying on track with your exercise schedule and healthy eating. The rewards which you consider more expensive, can be used more sparingly as monthly rewards or used when you hit a target. Here are some practical tips and ideas for rewarding your discipline and hard work: 

Get a massage. This can help eliminate stress, help to relieve tight knots, tension, and tight hot spots that may be showing up in your body. Select the type of massage most suited for you. ART is so effective in breaking down scar tissue but will have you feeling like you’ve worked out, so choose according to your personal needs.

Go to the movies. Enjoy getting out to the big screen with your significant other, your kids, loved ones, or your BFF.

Get a new outfit. Perhaps consider some new workout gear. This will help you look and feel good when working out which can assist in you looking more forward to training. It really does have a positive effect!

Get your hair and/or nails done. Get pampered with some much deserved TLC.

Go out for dinner. Make it healthy and skip the booze. Try a raw food restaurant or a healthy vegan restaurant.

Give yourself some down time/alone time. Read a book, catch up on your favourite T.V show, play some video games, get a babysitter; whatever it is that you enjoy doing most, but don’t get to do very often due to time constraints. 

Train with a professional Personal Trainer – For the exercise enthusiast stuck in a rut, or the person who lacks the discipline and/or motivation to consistently train on their own, this is a great investment in self health. This may be just what you need to give you the extra spark and inspiration to get it done, work harder, and change things up.

Make your list personal. Consider what you value most. What do you really like, what brings personal joy and fulfillment, and what is important to you?

Every once in a while, sure, it’s okay to treat yourself to your favourite not so healthy food, especially if you have a strong and persistent craving for it. The rule is moderation and the trick is to portion that treat and not overdo it in one sitting. As Marco Girgenti has simply said, Halve it and have it.” 
 

Happy Valentine’s Day everyone, but know that self love should be an every day practice!💗

Motivation!

Written by Susan Arruda

Lack of motivation is definitely in the top 3 reasons for not exercising, based on surveys and general feedback. Motivation is defined as the general desire or a person’s willingness to do something. Having motivation to train is what helps to keep us in great shape. If we could bottle this wonderful, intangible force that compels us to take action and increases our ability to push harder towards success and accomplishing our goals, we would all be far more effective overall!

This begs the question:

Why are some people more motivated than others to exercise and accomplish their fitness goals?

The simple answer comes down to “how important is it to you?” Is it on your priority, non-negotiable list of top 3 in your daily routine? If it is, it will more likely come easier for you. If not, you will have to work a lot harder to accomplish your goal to exercise, get fit, and stay fit.  Like most things, some tasks come easier for some compared to others based on personal strengths and weaknesses. Areas of weakness simply require more effort.
Fact: Determination will get you a lot further than talent alone!

When it comes to motivation, there isn’t one thing that will work for everyone – No one size fits all, so to speak. One thing is for sure: Lack of fitness motivation hits everyone, even those who appear to be on it and sticking with it! Yes, of course, I also struggle with it, and so does Marco!

Determine and list your motivators. WHY do you want to exercise? Is it for…

  •  Personal benefits and gains
  •  Desire – to look and feel better
  •  Fear – of the consequences – gaining weight, losing your health, etc.
  •  Disgust – Yes, you read that right. – Feeling so disgusted with oneself and how you look and/or feel, can serve as a high motivator to take action and make changes.
  •  Control
  • Social acceptance
  •  Personal achievement and self-satisfaction

Question to ask yourself:

How bad do you want it? If you’re willing to do what you have to do to reach your goals despite the circumstances and you won’t allow excuses to take precedence over your exercise, you will succeed!

Realize that ‘BUTS’ are excuses. You can’t allow your feelings to vote or let’s face it, few things would get done, especially exercise! (read my article, When You Don’t Feel Like Training) I certainly have experience, speaking as a mom who has raised two kids (14 months apart), works full time and has been at this for 35 years!

It is helpful for you to write out and list clear and specific goals with deadlines and outline the reasons why you want to exercise.  What is your biggest motivator?

My personal top reasons for exercising:

  1. Aesthetics; plain and simple! I want to look good, which in turn helps me to feel good in my own skin!
  2. Exercising improves my mood and helps me manage my emotions.  My overall well-being is improved, thanks to the release of endorphins. It really does help combat depression!
  3. I want to be healthy and energetic!
  4.  I want to maintain consistency in my body composition and bodyweight.

One statistic that specifically motivates me to weight train and may also do the same for you is:

Muscle and bodily functions start to decline at a rate of 2% per year after the age of 30! You can counter that and slow it to a rate of .5% with resistance training and a well-rounded exercise program. (According to research from the American College of Sports Medicine)

If you tend to struggle in this area of exercise motivation, take heart! I’m going to provide you with some tips to help you stick with it and resist the urge to blow off your training, so keep on reading. 

DO’S AND DON’TS

DO’S

Keep a picture of what you want to look like before you! Whether it is a picture of a former you, or a role model body that you want to aspire to look like; post it up on a corner of your bathroom mirror and on your fridge (to deter you from eating that junk or stop you from eating when you know you shouldn’t be). Have it somewhere in view to remind you throughout your day of your goals and this will serve to help you stay on track and think twice before caving in to that junk impulse/binge!

Keep your sights on the end result! Focus on the benefits one workout at a time. You always feel better after your workout! Staying on track helps keep the momentum of your progress going and improves mood and well-being!

Plan your exercise ahead of time – Failing to plan is the equivalent of planning to fail!  Set a weekly training schedule. Treat it like a work meeting or doctor’s appointment; something you take seriously and won’t blow off.  

Set short and long-term goals and be as specific as possible – Vague goals produce vague results. I will lose 2 lbs. in my first 4 weeks of my exercise program.  I will lose 2 inches off my waist by _________. I will drink 3 bottles of water daily, etc.

Reward yourself – Get yourself a large calendar and post it where you will see it daily.  Set weekly training goals and checkmark the days you follow through with your exercise plan and after a solid month (or even weekly) of consistency, treat yourself to a new fitness outfit, a massage, or whatever it is that will increase your joy factor and help you stick with it!

Make it doable – If you haven’t been able to stick with exercise because of time (one of the top reasons for not exercising), start with walking 20 minutes a day while listening to your favourite music, podcast,  or talking on the phone (be it for business or pleasure). You can even do this during your work lunch hour if you simply set your mind to it. Buddy up with a friend if you need the support, or do it solo to clear your mind and energize you for the 2nd half of your day.

Make it fun! – If you really don’t like to do ‘formal’ exercise, then perhaps hit the weights only once or twice a week and do physical activity you enjoy more; stuff that doesn’t feel like it’s training to you, be it gardening, dancing, sports with friends, taking the kids to the playground, etc.  This is unique to you.

Surround yourself with like-minded people as much as possible.  – You need a support group for those times you find yourself weakening and losing motivation.  Get around someone positive and this will help you to flip your mood.

Invest! – Hire a trainer to get you into the groove of things and help get you started!

Be accountable – I don’t suggest posting on social media necessarily, but having a friend to check in with can help you to stick with it.  The world (social media) doesn’t need to know if you miss the mark.

Do take part in challenges, especially if you have lost your fire to keep at it! Perhaps you want set a goal/challenge to complete a half marathon or take part in a healthy eating challenge, or perform a 30 day resistance training exercise challenge with your online circle of friends. We all need a reason to do what we do and goals and challenges provide you with deadlines and purpose; both very important in helping you reach bigger goals.  Hmmm, perhaps you may want to do what I did and set a goal to try a fitness competition and then, who knows what can happen! 🙂 

MOVE everyday and be CONSISTENT! – Moving everyday helps you to fall into a groove and be consistent at this, which is what will yield results! If you’re doing ‘formal’ and structured exercise 3-4 times a week, you should plan some activity such as walking, that you can fit into your day. A frequently asked question is when is the best time to exercise. The best time is when it is most convenient and doable for you on a consistent basis.  Consider the point below re. Don’t plan it at the end of your day…

DON’TS

Don’t set lofty goals and change everything at once! – Start with small changes (one or two) and build on them after sticking with them for two weeks.  This will help you to stick with it and avoid failure, discouragement and feeling overwhelmed.  

Don’t dread it! – Easier said than done, I know. Especially if you’re feeling tired and blah! – All the more reason to do it and get it done! You will likely feel more energetic and a lot nicer/better than before you started it.  Do it and gauge accordingly. Anything is better than nothing and never discount the power of a short power workout! The fact is, dread drains and robs you of joy and power.  If you dislike the activity you’re doing that much, consider changing it.   You may need to shake and/or scold yourself! Think of the person who is sick in the hospital or confined to a wheelchair for a quick attitude adjustment! Resist letting those dreadful thoughts and negative words come out of your mouth! Yes; fake it to make it!

Don’t blow it off! – Have a picture of what you want to look like (or don’t want to look like) and let that be your motivator! Remind yourself that you’ll feel better once it is done (this is something I do a lot!) and think of how awful you’ll feel if you don’t do it!

Don’t procrastinate!– The sooner you get it done, the better you’ll feel! Also; don’t let those 2 extra lbs. turn into 20. – Start something and stick with it!

Don’t wait to get a bad Doctor’s Report before taking action – invest now so you don’t have to pay later…in many more ways than one.

DON’T PLAN IT AT THE END OF YOUR DAY! – Especially if exercise is not yet something you have made a lifestyle and you’re not too thrilled about it all! The probability of something coming up that will deter you from doing it is much higher. Your motivation is also higher in the morning although I know it doesn’t feel like it when you hear that early morning alarm, but this is fact! People who exercise in the morning tend to stick with it. There are fewer distractions and you will be more effective in following through, just resist pushing snooze and have that coffee ready to go! Stick with it for a month and you may find you actually enjoy it (in a weird kind of way).  You may have heard it before. If you stick with something for 21 days, you will have developed a good habit for life. A habit is something you do without fail and on automatic pilot – kinda like brushing your teethJ

Fun Fact: People who have achieved big success are those who prioritize their exercise routine daily and actually do it before starting their workday.  

RE-EVALUATE YOUR GOALS ON A MONTHLY BASIS – Decide what is working, what needs to change in order to keep making progress. You can catch those few extra pounds if you take quick action and make necessary adjustments.

Feeling bored or blah with your exercise? Try something new! – A group class, a belly dancing class, yoga, boxing, a water running class – Something that interests you.  Try to do it with a friend, if possible, although not a must. Taking part in a new activity could help jolt you out of a rut and who knows; could be just what you need to get you out of a discouraging plateau!

Bottom line: You CANNOT ALLOW YOUR FEELINGS TO VOTE… Period! It all starts with a decision, and then following through.  STOP WAITING TO FEEL LIKE IT AND JUST MAKE UP YOUR MIND TO DO IT! Quit procrastinating; START and stick with it! 

LOOK THINNER… INSTANTLY!

Want to look 10 lbs. slimmer…. INSTANTLY?

Our appearance is important to us all and I don’t know anyone who wouldn’t jump at the opportunity to look slimmer without having to sweat for it, and especially when sporting that slimming outfit.  This is totally doable for everyone! It simply comes down to posture 101. Posture refers to our body alignment and how we carry or position our frame, be it sitting, standing or walking.  Good posture requires correct pelvis/lumbar spine positioning to maintain a neutral spine (the natural curve that occurs in our lower back). Contract to tighten and draw in your abs (navel to spine) and tilt your pelvis slightly forward to eliminate the excessive lower back arch that is often present in many people and this will eliminate the pot belly appearance as a result of what is referred to as “swayback”. Cue an imaginary line dropping from the ear lobe, shoulders hips, knees and ankles and strive to line up the above listed body parts.

TRY THIS: Stand sideways facing a mirror as tall and upright as possible; pull your belly button in towards your backbone (as if putting on a pair of very tight jeans) depress your shoulders down and press them back back (retract shoulder blades/middle upper back together), chin not jutting forward, but in line with the body with ears lined up over the shoulders, shoulders stacked over hips and hips lined up with the knees and ankles. Voilà! – This results in a slimmer and taller looking you! 

 

Susan Arruda

Are You A Mom With No Time To Train?

By Susan Arruda

 Susan Arruda is a 5 Time Figure Champion and mom of 2. Susan Arruda is a 6 Time Figure Champion and mom of 2.

Kids are a joy as well as a challenge and because you are much more limited in your area of personal freedom and time, the demands surrounding time for exercise increases substantially (unless of course, you’re fortunate to have a nanny or available help from family or friends at your disposal, which I was not). Although you may be expending energy running after your children, this, unfortunately, does not fall into the realm of fitness, nor does it justify having no exercise program. This may very well be a time where you will have to adjust your mindset and expectations, as I did, and ultimately had to succumb to the massive lifestyle changes. 

  My bundles of joy in the earlier years!  My bundles of joy in the earlier years!

Sleep deprivation and fatigue can make for some seemingly insurmountable odds, but thankfully, our bodies are amazing when it comes to survival and making adjustments for getting through difficult times and challenges.  I can speak from personal experience here as my first child was very alert and never slept through a full night until well after a year followed by an extremely colicky second child.  My children were a mere 14 months apart and I did not have any help outside the marriage. If you don’t have a gym membership with a daycare option, you need to develop a firm mindset regarding getting some sort of activity in, not only for your body’s sake, but equally important, for your state of mind. You’ll undoubtedly be a better mom and wife if you’re happy with yourself, so don’t make the mistake of feeling guilty for taking some time out to make that happen. Dads may have to pitch in and devote some quality one-on-one childcare time in order to help their spouses in this area as it will also be beneficial for the men also.  Ladies, this is generally a period of time where you may have to settle with getting small bursts of activity here and there and realize that it is just a season.

Get creative in building physical activity into your day. Invest in a walking/running stroller, get physically active with your children when at the park or playground, (incidentally, we have a 2 part playground fitness video segment on YouTube) play tag and chase your children, purchase a time saver exercise DVD workout that gives you the option to target train in 10 or 20-minute segments (we have some).  Anyone and everyone can devote 10 targeted minutes to train, regardless of how tired you may be! This is literally the approach I took in getting back into training after having my children and coming to the harsh realization that life had completely changed and making adjustments was necessary in order to accomplish staying fit. I can still vividly recall my turning point; the day I made that conscious decision to start doing smaller bouts of activity and at the end of that day, at 1:00 A.M., I started back into it with 10 minutes of abs. A resource I am now looking to avail others of as I begin my journey of creating fitness workout DVDs for busy moms and others leading very hectic lives.

Bottom line: Exercise in concentrated bursts and sustain consistency and remind yourself that anything is better than nothing and don’t neglect the power of resistance training!  Resistance training shapes and firms loose, saggy skin and aids in naturally boosting your metabolism. You burn more calories simply by building and having lean muscle tissue on your body. Shift your focus onto body composition rather than scale weight as a pound of muscle is 3-5 times more metabolically active than a pound of fat and it is much tighter when compared to a pound of fat. (a Lb. of jello vs a Lb. of baseballs) Focus primarily on body composition – bodyfat percentage and measurements instead of scale weight.

Toss the “I’ve got kids” excuse to the curb and be determined to stay active, healthy and happy!