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Ditch the Reservations—Get Active with your Valentine!

February 4th, 2014 Yolanda Posted in Fitness, Main, Nutrition and Recipes No Comments »


Exercise produces chemicals in your brain that make you happier and decreases your stress—what better way to spend quality time with that special someone? Choose a unique, challenging and fun activity will build excitement in your relationship and help you form a deeper bond this Valentine’s Day. And since this love holiday falls on a Friday this year, you have all weekend to plan something fun. Here are some ideas for you and your Valentine to enjoy. Play like a kid, get sweaty and try something new!

Take It Outside

If weather allows you, enjoy the fresh air and get outside with your date.

Bike Riding + Froyo

Hiking + Trail Mix

Frisbee + Sandwiches

Kayaking + Smoothies


The Great Indoors

Just because it’s cold doesn’t mean you can’t get active. Enjoy these fun indoor activities.

Indoor Rock Climbing + Sushi

Bowling + Cupcakes

Ice Skating + Hot Chocolate

Batting Cage + BBQ


Looking for something more to do with your loved on on Valentine’s Day?  Well, nothing says romance like chocolate!  Work up a sweat in the kitchen making these Chocolate Zucchini Brownies, cut them into bite-sized pieces, and spend the evening feeding each other these tasty treats….don’t forget to sprinkle!

Happy Valentine’s Day!!  ENJOY!

Recipe and photo courtesy of Crazy for Crust

Recipe and photo courtesy of Crazy for Crust

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Get Fit Together

February 19th, 2013 Kardio Kate Posted in Fitness, Main No Comments »













Valentines day has come and gone, but hopefully your New Year’s commitments to your health and fitness hasn’t followed suit!  Whether you are still on track to reaching your goals or if you’ve gotten out of the workout routine, now is the perfect time to reinvigorate your focus on being healthy while taking it to the next level by inspiring your significant other (or a friend or family member) to join you in getting fit together.  Research shows that 94% of couples stick with their fitness programs when they work out together.  It’s easy to slack off when you aren’t meeting someone for a workout, right?!  So, let’s motivate each other to shake up any usual habits that aren’t enhancing our health, such as that TV time, and replace it with activities that get you pumped and moving!  You’ll feel better and be building your relationship, talk about multi-tasking.











Aerobic focused workouts are a great way to get moving and motivate each other along the way.  Try these:


Hiking:  Look into trails in your area, you can usually find a map at an outdoor retailer such as REI or look online for local hikes.  Always remember to bring water and fuel if you plan on going over an hour.  Start with half an hour and build from there.  Find a mountain to hike up together and enjoy spectacular views!


Biking:  You can do this at the gym or outside.  If you don’t own bikes look into renting some and make it an adventure.


Workout Studios or Gym Classes:  Check out studios and gyms in your area to find some classes that work for your schedules, try something new together, find a workout you both love then make it a regular routine!




















Plyometrics/Strength training is another great way to stay in shape.  Try these fun partner workouts to mix things up:


1. Rotating Squats.

  • Stand back to back with your partner and lower down together to a 90 degree angle like you are sitting in an invisible chair with knees over ankles.
  • Slowly in sync walk clockwise in a full circle moving simultaneously.
  • Hold the squat position for 20 seconds, then rotate back around counterclockwise for one set.

Start with one set and add more as you get stronger.

This exercise targets your glutes and legs.


2. Palm Touch Supermans

  • Facing your partner lie facedown on the floor.  Extend your arms so that your palms are completely touching
  • Keeping your palms touching the entire time, lift your chest and feet off floor a few inches.  Keep your head up by looking at each other.  Squeeze your glutes and hold for 20 to 30 seconds.

Start with one set and add more as you get stronger.

This exercise targets your lower back, hamstrings and glutes.


3. Alternating Jumps

  • Place a 5 to 10 inch box• between you.  Stand facing each other.
  • Start in a squat position, jump onto the box, then back off the box landing as lightly as possible.
  • Once you land your partner completes the same move.
  • Count together up to 30, each of you completing 15 jumps for one set.

Start with one set and build up as you get stronger.

This exercise targets your quadriceps and hamstrings.

*If you don’t have a box you can use a step in which case you would stand side by side instead of facing one another.


4. Triceps Extension

  • Face your partner, right foot in front of the left, holding one end of an exercise band (or towel) in your right hand. While your partner holds the other end in the left hand.
  • Contract your abs and bend forward at your hips with your knees slightly bent.
  • Slowly straighten your arm to pull back the band, then return to start. Keep your elbows up as high as possible throughout the entire move.
  • Complete 10 reps, then switch arms and repeat on other side for one set.

Start with one set and build up as you get stronger.

This exercise targets your triceps.


5. Push-Up Shoulder Tap

  • Face your partner in a push up (or modified with knees on the floor) position.
  • Bend your arms and lower your body towards the floor keeping your abs engaged and your back flat.
  • Push back up to the starting position, lift your right hand and tap your partners left shoulder.  Your partner lifts their left hand and taps your right shoulder at the same time.
  • Complete ten reps, alternating hand taps each time for one set.

Start with one set and build up as you get stronger.

This exercise targets your shoulders and arms.


6.  Plank Reaches

  • Lie on your stomach, facing your partner. Keep elbows under shoulders, palms flat on floor, and toes tucked under.
  • Using your abdominals raise your body off the floor and keep your torso elevated.  Reach forward with your right hand high five your partner’s right hand. Return to plank position.
  • Switch arms and repeat ten times on each side for one set.

Start with one set and build up as you get stronger.

This exercise targets your abdomen.


Always make sure you warm up before your workouts (you’ll know you are properly warmed up when you are already breaking a sweat, your heart rate is elevated and breathing is heavier) and check with your doctor prior to starting a new routine.



Working out with a partner will keep you accountable and will continue to strengthen bonds.  Plus pushing through hard times together is always more fun!


Yours in Health,


Kardio Kate

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Petra Kolber Partners with SENSA to Help You Get Fit in 10 Minutes!

January 31st, 2013 Yolanda Posted in Contests and Promotions, Fitness, Main 15 Comments »

Get Moving DVD's

Who’s ready to get their workout on?  Ok…I’m hearing crickets…

I know it’s hard and tiring…and you have to keep doing it, but trust me, once you get started and make exercising part of your life, you will thank me for it.  Generally, when people think about working out, they envision a tortuous hour in the gym, surrounded by shapely, toned women in spandex, hardly breaking a sweat, while they run on the treadmill.  Well, here’s the thing…I don’t run unless I’m being chased or forced to at gunpoint.  I also don’t look cute when I’m working out, and I sweat…a lot.  But, that doesn’t stop me from getting my booty to the gym and working out. I have goals, and so do you…working out will help you reach them.  Not only that, you’ll be happier (oh hey endorphins), stronger (your bones will thank you too when you’re 80), and look better in your clothes (good day muffin top).  Still don’t want to hit the gym?  Well, we got you covered with our new Only 10 Get Moving DVD Series!  Now, you can get your sweat on in the comfort of your own home, without the annoyingly beautiful blonde bouncing next to you…enticed, intrigued, excited?  I know, so am I!

The Only 10 Get Moving DVD Series are led my Petra Kolber, a  ACSM-certified fitness instructor and motivational speaker with over 20 years of experience. One of the leading fitness experts in the world, Petra has choreographed and starred in 25 award-winning fitness DVDs.  She and two of fellow fitness enthusiasts lead you in 10 minute exercise sessions that can fit into anyone’s busy schedule.  Each DVD features a 10-minute Cardio, 10-minute Strength and 10-minute Restore set, plus a special bonus section. Users can do any of the 10-minute workouts to get moving, or mix and match them for a longer total body workout.

The series is built around three progressive levels:

  • Level 1: Believe (Running Time Approx. 40 Minutes) – Designed to help users incorporate more physical activity in their everyday life, Believe features simple, straightforward moves, focusing on proper form and helping to improve endurance.
  • Level 2: Motivate (Running Time Approx. 41 Minutes)– Designed to inspire users to keep the momentum going, Motivate picks up where Believe (Level 1) left off, raising the intensity level and introducing more dynamic moves for an effective, results-focused workout.
  • Level 3: Achieve (Running Time Approx. 44 Minutes)– Designed to empower users to achieve better health, Achieve builds off the moves from Believe (Level 1) and Motivate (Level 2) to help them burn even more calories and reach their fitness goals.

shop-sensa-quench-petra-dvds-FB-shopSounds good right?  We actually got a chance to go a group workout to the DVD’s in the SENSA office, and they were a big hit!  So, what are you waiting for? Go online to http://www.trysensa.com/order-sensa.htm  and get the series today!  Right now we have an amazing deal exclusive to our amazing Facebook Fans called the SENSA Get Fit Kit!  When you order any flavor of QUENCH, you’ll get the SENSA new workout DVD series with simple 10-minute exercise sessions that can fit into even the busiest of schedules. Plus, you’ll also get a SENSA® water bottle so you can stay hydrated on-the-go. I hope you take advantage of this amazing deal!

In the meantime, I am giving 3 lucky readers the chance to win a SENSA Get Fit Kit!  Just leave a comment letting me know how SENSA has helped you get fit!  3 winners will be chosen randomly on Monday, February 4, 2013 at 11am, PST.  Make sure to leave your email address so I can get in touch with you (don’t worry, it’s private, only we can see that).  Good luck and stay motivated!  YOU CAN DO IT!


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Fit for Life: Tips for Beginning Fitness & Staying Motivated

January 10th, 2013 Kardio Kate Posted in Fitness, Main No Comments »

Working Out Outside with Friends

















“Even if you are on the right track, you’ll get run over if you just sit there.”– Will Rogers

It’s a new year!  You may be overflowing with motivation to tackle the next step in your fitness, but where do you begin and how do you keep this momentum alive for the entire year…or even better, for life?!  Let’s take a look at how to successfully start a workout regimen and tips to create fitness as an integral part of your lifestyle.


By Flickr user QUENTIQ











Work your mind. Resist comparing your current self to others or where you may have been in your past.  Instead, choose to focus on moving forward and doing your best each workout.

Find your why. Make a fitness commitment to yourself, create a reason to get fit that lights you up, then share this with people in your life, ask for some assistance to help hold yourself accountable.

Start mellow!  Ease into it, keeping in mind it takes four to six weeks to break those old routines and form new habits.  You’ll most likely experience muscle soreness and fatigue those first few weeks, take care of yourself and let your body adjust overtime to working out regularly.

Fitness partners.  Inspire some of your friends to join you on your journey to fitness, even if you only end up with a workout buddy once a week it will make a huge difference.

Make it fun.  If you despise weight training for example, find a way to get strength workouts into your schedule by trying a group circuit training class, Pilates, TRX (trxtraining.com) or even martial arts.

Three.  Three days a week is where you will start with your workout schedule.  Make it happen, even on a day you only have twenty minutes available, get your body moving.   Whether it’s a ten-minute walk followed by ten minutes of running, or burpees, situps and pushups.  After four to six weeks you can add a fourth day of working out and over time more if desired.  Always have one day a week of rest though, your body needs time to rebuild and recover.

Continued learning. Educate yourself or if possible, hire a professional.  Find fitness blogs, websites, magazines and books that inspire and inform you on proper form and how to approach a new workout routine.  If you can hire a trainer or a coach, even for the first month to ensure you are working out properly it may help avoid future injuries and is definitely worth the inspiration.

Set goals. More specifically set mini goals leading up to your big goal and celebrate when you hit each mark.  Treat yourself along the way with new workout clothes, a mani-pedi, new running shoes or a massage.

Balance. Strength training and cardio are both important, plus by doing both forms of workouts you’ll stay motivated.

Measure your fitness.  Just tracking your body weight isn’t always the best number to focus on.  Fitness improvements are a fantastic way to stay motivated.  Record numbers like how many sit-ups you completed, how much further you cycled or how much more you can lift.  Seeing that your workouts are making you stronger and faster is definitely a source of inspiration.

Figure out what stops you.  Take time to look at the common cause(s) that may have you break your workout routine. Whether it’s time management, feeling self-conscious, lack of experience or boredom. Once you know what your trigger is you can take steps to approach it in a new way and plow through that wall.

Recover. Fuel your body within thirty to forty-five minutes after your workouts to assist with recovery.  Specifically your body needs a balance of protein and carbohydrates, try a fresh fruit/vegetable smoothie, a banana with nut butter or a protein rich beverage, make it something you like but make sure it’s a healthy choice.

Shake it.  Shake your Sensa®, shake up your workouts, shake your body, drink fresh healthy shakes and shake up some Sensa Quench to stay hydrated!


By Flickr User NaomiJMills




Keep in mind. Remember you never regret working out, you only wish you had gotten your sweat on when you skipped your workout.


Time to think or a way to meditate.  Most likely you are often running around taking care of others and may not be taking care of yourself.  Your exercise time is your time, if you don’t take care of your health you won’t be able to take care of everything else.


Remember where you started. Keep track of your progress, have a photo of yourself to remind yourself where you were prior to working out regularly.


If you are bored try something new!  Maybe something even a little scary, like a race, triathlon or a dance class.


Share your progress.  Write a blog, post your goals, inspire those around you. Check out online fitness communities too, like: mysensa.com.


Get pumped.  Blast music, sip on a little caffeine, watch a Rocky type movie, get your head in the game and get out the door and into your workout. Especially on a day you don’t feel like it.   (re-read the first motivation tip above!)


Upgrade your focus. Think about what you can do, not what you haven’t done.  Keep your thoughts positive.  Let any negative thoughts go, or just run them out!


Workout outside.  Sometimes a hike in nature or even at a local park will help reset your mindset by connecting with nature.


Rescue a dog!  If you can take on caring for an animal, that new pet will take you out on walks every day.  Okay, maybe you’ll have to take them out, but they’ll always be excited to go!



What are your secrets to staying motivated?  Let us know!




Yours in Health,


Kardio Kate

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Don’t Sweat Sweat

August 23rd, 2012 Kardio Kate Posted in Fitness, Main 1 Comment »

We all know that starting a workout plan can be overwhelming. It may start fun and end with second day soreness that leaves you less than motivated. At the gym it sometimes occurs as though everyone is buzzing about seamlessly and yet you may find yourself utterly confused staring at a strange contraption wondering what to do. And getting back into a workout regimen can present another level of challenges because you are comparing your current fitness to where you were before.


Wherever you are at, don’t sweat it, everyone started from the beginning.  What matters most is that you keep getting back out there to exercise for the long-term health benefits and of course for the short term mood enhancing endorphins.


Why is it so hard to get back into working out?

Take a deep inhale, exhale and relax, we’ve all gone through this process. You will find it easier on the third day, and by the fourth you will gain confidence. Within four to six weeks you will be powering through your exercises and hopefully looking forward to them!  Need another push, check out this article on Huff Post.


Some tips that can help you succeed in a more active lifestyle:

- If you are a complete beginner consider working with a personal trainer if possible, at least until you feel like you have the proper form and assurance.


- Sign up for classes ahead of time if you can, whether it’s spinning, water aerobics, yoga or circuit training, commit to being there!


- Two is definitely better than one! Workout with a friend, if you are both new, you can find your way together. If you can exercise with someone who as more experience, even better, they can lend a hand.


- Wear comfortable moisture-wicking clothing that has plenty of stretch or feels loose and breathable.


- If you are unsure about something, ask for help, most of your fellow workout goers are more than happy to assist you if they can. Just make sure to catch someone who is in between sets. Otherwise find a staff member.


- Hydrate!  Sensa® Quench is delicious, try it!  A good rule of thumb when exercising is 20 oz. per hour.  And as we’ve all heard eight 8 oz. glasses a day.


- Go easy on yourself, don’t push too hard during your first two weeks of working out. You’ll know you’ve been a bit too aggressive if you can barely walk after a workout. If you find yourself in this position definitely take an easy day of low impact movement like walking, cycling or swimming.  Following a recovery day, take a rest day, then get back out there. One or two off days here or there don’t make a difference, but if you keep skipping workouts because you are too sore, you are heading towards a path of endless ‘rest’ days.


- Do not worry about being overweight…remember we all start somewhere. An awesome way to look at it is that your progress will be more visible and you’ll be progressively more motivated when you see it. Definitely, snap a before photo of yourself and after a few months you will be amazed at your results.  Consistency pays off.


- Balance your workouts so you feel challenged but also have days of play.  When increasing your intensity do so gradually.  When building mileage while preparing for a race I do so 10% at a time.  The general flow of the building phase increases for two to three weeks then I have a ‘step back’ week.  During these weeks I take an extra rest day and scale back each of my workouts in intensity or overall length.  Step back weeks let your body recover and heal to build a strength.  The trick is to only let them last a week!


In time I have no doubt you will inspire the people in your life to join you and before you know it exercise will be a non-negotiable in your schedule.


Yours in Health,


Kardio Kate

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Spring into Fitness

April 11th, 2012 Kardio Kate Posted in Fitness, Main No Comments »

http://www.flickr.com/photos/alexa627/5296833666/Energize yourself while kickstarting your weight loss and fitness goals this Spring with this quick workout routine. This can be performed anywhere, anytime (especially when you are short on time) and no equipment is needed.

  • 20 sit ups
  • 5 push ups
  • 20 bicycle sit ups
  • 5 burpees
  • 20 squats
  • 5 pushups
  • 20 jumping  jacks
  • 5 burpees

If you are new to exercise go through this sequence once to start and take breaks when needed.  If you already workout regularly repeat this circuit 2 – 5 times. Always make sure to hydrate properly and check out Sensa® Quench if you haven’t already.  Consult your physician prior to starting any new exercise regimen.  Challenge a friend or family member to join you for this workout and schedule it in your calendar, make your health and fitness a priority this Spring (and all year!).  Check out these other express workouts to try too.

I hope everyone had a great holiday weekend.


Yours in Health,

Kardio Kate

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Recover to Maximize Exercise Results

March 16th, 2012 Kardio Kate Posted in Fitness, Main No Comments »

Once you’ve broken through the four to six weeks it takes to form exercise as a habit hopefully you begin to have fun with your workouts and it feels like a natural part of your lifestyle. The next step is maximizing the results of all those sweat sessions.   Most of us know that getting enough sleep is essential and we do what we can to catch those z’s, but we often overlook that the body repairs and strengthens itself between workouts.  These rest and recovery days can also help maintain a better life balance in the home, work and fitness-juggling act.  I always take a minimum of one rest day each week and sometimes up to three.


Here are some of my tips on how to maximize your fitness results through recovery:


Warm Up & Cool Down

I know warming up and cooling down adds a little time to your workout routine but the benefits are worthwhile. Warming up will help prepare your body for activity by increasing blood flow to your muscles and raise your body temperature which can help prevent injuries like muscle pulls.  Conversely cooling down can help reduce the temperature of your muscles and reduce chances of injury and soreness.

How to Warm Up: Start your workout at a reduced pace (for example if you are running start by walking) for five minutes followed by a brisker pace for another five minutes.

How to Cool Down:  Cooling down is similar to warming up except reverse the effort level, for five minutes slow your pace to about half the activity intensity, followed by an easy-easy pace for the second five minutes.




Losing too much fluid during exercise will negatively effect performance and hinder the minds ability to focus.  Sweating is necessary to help cool the body, but replacing the fluid, minerals and electrolytes lost through perspiration is essential in performance as well as recovery.  Just plain water is sufficient in short durations of exercise (under 45-60 minutes).  Aim to consume a cup every 15-20 minutes.  Drink early and often, if you wait until you are thirsty it’s too late!  Keep in mind it is possible consume too much water and throw off your bodies’ sodium levels, it’s a condition called Hyponatremia and can be read more about here.



The body sweats out a lot more than just water!  Electrolyte minerals sodium, potassium and magnesium are needed for a variety of processes in the body from nerve transmission to nutrient transport.  During longer workouts (an hour or more) I highly recommend using a sports drink that contains these electrolytes to replenish the body by counteracting the effects of sweating.  Unfortunately it is difficult to restore fluid and electrolytes as rapidly as they are lost during exercise so it is necessary to continue drinking after your workouts. One of my favorite electrolyte drinks and a natural option is ice cold coconut water.


Post Workout Recovery Nutrition

After exercise, the sooner you can begin to replenish muscle glycogen the better.  Immediately following exercise the muscle cells are much more receptive to insulin, the hormone responsible for transporting glucose through the body.  The body can synthesize glycogen two to three times faster post exercise than other times.  An ideal nutrition combination to consume after a workout is a 4:1 carbohydrate to protein/amino acids ratio to aid muscle proteins to rebuild with efficiency.  For example a 160-lb person would consume 160 grams of carbohydrate and 40 grams of protein after a tough workout.  I realize most of us are not hungry right after a workout, so consider a recovery sports drink.



The benefits of stretching have mixed results, some studies show it helps improve athletic performance and decrease risk of injury and others show that stretching has little to no benefit.  I have found that as long as my body is warmed up and I begin each stretch gradually it improves my flexibility and decreases injuries.


Myofascial Release & Massage

Massages are amazing, but generally not something we can get often.   Self myofascial release therapy like massage is a way to reduce pain, unlock tightness and rehabilitate a range of injuries.  Click here for instructions on self myofascial release exercises. You will need a foam roller which can be found at sports medicine or physical therapy supply stores.  I also love the Trigger Point line of products.


Icing & Ice baths

Icing areas that are sore/painful or taking the plunge into an ice water bath for 12 to 15 minutes is a way to recover faster, reduce muscle pain and soreness after an intense workout.  The theory behind it is that tough workouts cause microtrauma (tiny tears) in the muscle fiber, which stimulates cell activity and puts the body in repair mode making it stronger.  Ice baths constrict blood vessels, flush waste products and reduce swelling and tissue breakdown.  After icing when the body is rushing to warm itself up the blood flow in sped up and in turn improves the healing process.  Basically the more blood flow the better!


Hot Epsom Salt Baths

Epsom salt is a mineral compound of magnesium and sulfate.  Studies have shown both of these minerals are easily absorbed through the skin, hence the hot bath.  Magnesium helps reduce inflammation helping muscle and nerve function.  Sulfate improves the absorption of nutrients and flush toxins.  The best part is Epsom Salt is super affordable and can be found at any drug store.   To use fill up your bathtub as hot as you can handle and add two cups of Epsom Salt, stir to dissolve, relax for 15 minutes, hydrate during and after.  You should definitely be sweating!



Active Recovery

After a hard workout it seems like complete rest is the best way to promote recovery, however active recovery (low-intensity exercise done in the days following an intense workout) is shown to assist blood circulation and speed muscle recovery.  Keep in mind ‘LOW’ intensity when actively recovering!



Always listen to your body’s signals and consult your physician prior to trying any new exercises.



Building recovery time into your training program is important because this is the time your body adapts to the stress of exercise.  Your body replenishes energy stores and repairs damaged tissues.  I know ‘damaged tissues’ sounds horrible, but it’s actually the process of how your body gets stronger.  Physical work breaks down muscle tissue, depletes glycogen stores and causes fluid loss.  Through rest and recovery is when our bodies get stronger, so get out there and workout hard so you can enjoy those days off even more!


Yours in Health,

Kardio Kate

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Quick Workout Tips

April 19th, 2011 Kardio Kate Posted in Fitness, Main 1 Comment »

by Flickr user Vitamin C9000

Interval training is fantastic for quick workouts.  Interval training is a series of faster-paced exercises interspersed with slower ones or brief rests.

Here’s an interval workout to try on your next cardio workout:

- Warm up for at least 15-20 minutes. Stretch if needed.

- When you feel ready to go faster, pick up the pace for 30 seconds.

- Ease back into your conversational/easy pace.

- When you feel recovered, pick up the pace for 60 seconds.

- Recover.

- Pick up the pace for 90 seconds.

- Recover.

- Pick up the pace for 2 minutes.

- Recover and cool down.

Start there, then as you progress work back down the pyramid after the 2 minute interval to 30 seconds.  This can be worked into any form of cardio.


Some additional fitness tips to help you lose weight quickly!

  • Strength train too!  This doesn’t have to be lifting weights is the gym if that’s not your thing, look into fun classes in your area.
  • Proper form is key! No matter what exercise you are doing, study proper form and implement each tip to help avoid injury and ensure you are getting the most out of your workouts.
  • Periodization is a great approach to breaking through a plateau and losing weight quickly!
  • Purchase your shoes at a specialty store, they may cost a little more but you will ensure you are getting the best shoe for you, which will save a lot more in the long run.
  • Write down the date of purchase on your shoes and replace them at least every 250-500 miles.
  • Warm up then stretch.  Stretch lightly post workout too.  Flexibility is important to effective workouts.
  • Don’t lean forward on handrails when working out on cardio equipment in order to maximize your workout.  If you have to lean hang on for dear life, then you need to slow down or decrease your incline.
  • Keep your core activated by pulling your belly button towards your spine and tightening the muscles throughout your workouts.
  • Focus on your exhale. Breathe!
  • Swimming, aqua jogging, spinning and even stair climbing are all great low impact cardio options.
  • If you are new to (or just reintegrating) cardio be sure that you have been walking for 30 minutes at least 3 days a week for 1-3 months prior to transitioning into a more intense schedule.
  • Commit to working out three days a week, that’s only every other day!  As you progress or when you feel like adding more, go for it!  After about 6 weeks your new routine will become habit.
  • Cardio can be broken up into different intensities, one day a week should be more intense (a pace that makes it hard to talk), another day can be a recovery focus (can talk easily), others can fall more into a middle pace.
  • Look for ways to add physical movement into your day, like taking the stairs, little things do add up.
  • If you’re running short on time workout more intensely for a shorter duration.
  • Don’t get stuck in a one workout rut, mix it up, target your whole body, do workouts you like, they should be fun (at least most of the time!)
  • Change your fitness routine every 4-6 weeks to prevent a plateau.

Some additional nutrition tips to assist your quick weight loss:

  • Exercise is not enough. You must also include healthy eating habits. Healthy eating habits are a huge factor but exercise is so important to overall well being and health.
  • Eat breakfast! And prepare healthy snacks.
  • Reduce or avoid processed foods. Opt for whole foods. Carbs are fine; just try to take in the complex ones rather than simple and try to amp up your protein intake to help keep you full and build muscle.
  • Choose your beverages wisely, don’t waste calories on sugary drinks and sabotage your weight loss goals.
  • Slow down and enjoy your meals, eat consciously.
  • Eat or drink something within 30 minutes of a workout to promote muscle recovery, this can be around 200 calories and a mix of complex carbs and protein.  My favorite is low-fat Greek yogurt and fruit.
  • Some caffeine is okay for most of us, but don’t overdue it as caffeine can inhibit the loss of stored fat.  Try SENSA QUENCH for an awesome coffee replacement!
  • We all know we should drink at least 8 glasses of water a day, so do what you have to do to make this happen!  I purchased a SENSA water bottle that helps me reach (and surpass) the daily recommended water intake.

I’d love to hear some of your quick weight loss tips too!

Yours in health,

Kardio Kate

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Running & Walking Form Tips

December 14th, 2010 Kardio Kate Posted in Fitness, Main 4 Comments »

Cardio is a great way to lose weight or simply maintain your weight through Winter. Plus cardio gives you the added benefit the endorphin rush so you can keep your upbeat holiday spirit into the new year.  Whether you prefer walking, hiking or running, outside or on the treadmill here are some tips that will help prevent injury and streamline your form.


Tip 1:  Keep your hands relaxed, like you are going to shake someone’s hand or lightly holding something very fragile between your middle finger and thumb:



Tip 2:  Your shoulders should be pulled back, not rolled forward:



Tip 3:  Make sure your shoulders are relaxed and down, not scrunched up and tight towards your ears:



Tip 4:  Keep your body aligned straight at the hips, you don’t want to bend forward or lean from the hips:



During your workouts focus on one of these tips at a time until it feels natural, then incorporate the next tip. Always keep your feet under your body and a smile on your face.   ; )

Keep on shaking and if you have any questions post them below…

Wishing you health and happiness!

Kardio Kate

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