Made Fit TV - Health & Fitness Entertainment

As a trainer, I am constantly asked by people how they can target their "lower abs." In actuality, there is no such thing as lower abs. Humans are programmed to store excess fat in the lower abdomen region for survival. Unfortunately, this God-given (or, evolution-given) trait is unbecoming if stored in high amounts. And the site of it tricks us into thinking all of those crunches we're doing aren't paying off. Fat loss in your abdomen can only come from a consistent program of cardiovascular exercise and a nutrition plan low in sugar and refined carbohydrates. Read these words: you CAN eat carbs!! Complex or simple carbs in minimal portions. Along with a good program to help you burn the fat, toning the abdominal muscles will make them stronger and look more defined. The abdomen is made up of a series of muscles. The region in the center we target for a six-pack is the Rectus Abdominis. Performing jackknife crunches can target this muscle in it's entire range of motion, upper and lower. Along the sides of the Rectus Abdominis are the Internal and External Oblique muscles. These can be targeted from twisting motions, such as the bicycle crunch. The Transverse Abdominis is the muscle in the center of the core underneath the obliques, which acts as a girdle. To condition this muscle, you can perform exercises that invert the pelvis, such as a prone position pike on a fit ball. See this awesome abdominal workout in this week's podcast, and try it yourself!

As the cold weather approaches, I don't blame any of you for not wanting to wake up early, scrape the frost off of your cars, and battle the cold weather through the gym parking lot. You'd also probably rather spend your gym membership on holiday shopping. And if you're planning a wedding... boy, that's one more strike against you on free time and funds! But, don't skip the workout -- make adjustments to accommodate it. If this sounds like you, maybe consider doing your workout at home once in a while. Mix up your workout with minimal to no equipment using the method of Peripheral Heart Action training. This training type consists of circuits that alternate upper and lower body exercises. The benefits of Peripheral Heart Action training are cardio endurance and conditioning because of the minimal rest allowed between sets. Muscle gain will be minimal because you're training in higher heart rates, which tends to burn muscle slightly over time. But it's a great intense cardiovascular workout to throw into your program for a change. This week's Brides Made Fit podcast is going to show you how to do a killer circuit workout. I show you four movements that you're going to repeat five times each, with little rest and I promise that by the end, your heart will be pumping. Follow along as I show you these moves: 1.) Jump Squats 2.) Push Ups 3.) Bent Dumbbell Back Row 4.) Dumbbell Overhead Press

Nutrition accounts for about 75% of the results we see in a health and fitness program. If you're exercising everyday but not fueling your body with nutritious foods, your just spinning your wheels and seeing no significant changes. Plus, you're putting bad stuff into your body and aging it quicker. You are what you eat, and there's no getting around that. The key is to believe that and start cleaning up your eating habits and patterns. To start, eat breakfast! I'm not talking Pop Tarts or three cheese omelets. I'm talking about a balanced combination of protein and complex carbohydrates. Eggs and oats are the perfect example of this. Hey! Why don't we make a recipe incorporating the two? Okay! Watch this week's podcast to see me demonstrate how to make protein pancakes. You may find them to be an acquired taste, but it could be a good alternative to mix things up for the health nuts out there. And the great thing about this recipe is that you can modify it to fit your taste! Protein Pancakes with Fruit Topping Ingredients: 3 - 4 egg whites 1/2 cup oats 2 tbsp splenda brown sugar blend pinch of cinnamon 1 cup frozen mixed berries 1/4 cup water 2 splenda packets 1.) Spray a non-stick pan with PAM and heat pan on low 2.) Beat or wisk egg white with the brown sugar blend and oats until smooth - add a splash of water if it's too dry 3.) Pour the mixture into the pan, making three to five pancakes 4.) While cooking, pour a cup of the frozen berries and the water and splenda into a pan on medium heat 5.) Stir periodically until berries loosen up, then let simmer for 5 minutes 6.) Flip the pancakes when one side is golden brown 7.) When both sides of the pancakes are golden brown, put them on a plate and sprinkle with cinnamon 8.) Once berry mix has thicken, scoop them on top of the pancakes and serve

Exercise has become so ever-evolving and commercialized that sometimes we forget the basics of those tried and true techniques. You may have some ripped, long-haired dude screaming at you through the t.v. set to buy the latest piece of equipment that does the trick with only "ten minutes a day." But what ever happened to just plain 'ole push ups? As Brides Made Fit grows its audience, we're noticing that many of you have much motivation to get fit and healthy. In this weeks podcast, we want to reach out to you! I answer some of your questions on how to optimize your results with push ups, as well as firm up that dreaded flab on the back of the arms. Reminders for push ups: 1.) Keep hands slightly wider than shoulder-width apart 2.) Flex the abdomen to maintain a straight back 3.) Slowly lower your body and then exhale on the 'up' Reminders for tricep kickback: 1.) Maintain torso and upper arm parallel to the ground 2.) Extend the arm at the elbow only

If I had a dollar for every time I saw someone spending an hour on arms at the gym... I'd have enough money for a tank of gas. So you know that's a fortune! Like I always preach, big muscle groups like your chest, back, and legs deserve most of the attention when weight-lifting because these muscle groups will burn the most calories and better your overall appearance. But, we can't just forget about the arm muscles entirely. What are we to do??? My solution is to optimize your arm workout in the quickest amount of time for the fastest results. The main muscle groups to target in the arms are biceps, triceps, and shoulders. The key is to use heavier weights and lower repetitions to muscle failure (i.e. until that uncomfortable burn doesn't allow you to do anymore) to challenge the muscles. This is the only way to promote growth and tone, ladies! Because I already taught you a killer workout for shoulders last week, watch my latest podcast to learn a great bicep workout. And in case you need some notes to accompany the video... here you go! For beginners: Stability Ball Concentration Curls -Kneel with your elbows and torso over the ball -Dumbbells in hand, turn your palms facing up and arms straight -- but don't lock your arms -Raise the weights upwards toward your shoulder, stopping just before your hands meet your shoulders -Lower the weights slowly to the starting position while keeping your chest and shoulders upright -Perform three sets of 10 -12, reaching muscle failure (the intense burn) on the last rep of every set -- rest 60 - 90 seconds in between each set For advanced: Bicep 21 Curls -Dumbbells in hand, turn your palms upward and lock your elbows into your sides at all times -Perform 7 curls starting from arms straight to arms bent at about 45 degrees -After performing 7 low curls, immediately curl arms from 45 degrees to 90 degrees, repeating 7 times -After performing 7 middle curls, finish out the set with 7 high curls from 90 degrees to 45 degrees below the shoulder -Perform three sets of the 7 low, 7 medium, and 7 high curls (21 total), reaching muscle failure (the intense burn) on the last few reps of every set -- rest 90 seconds in between each set

A set of smooth, sexy, toned shoulders can be the perfect accessory to the perfect wedding dress. If you're working hard on toning other parts of your arms, toning shoulders will accentuate all the hard work you've been doing -- so don't cheat yourself! Ladies, I know this muscle group may be easy to forget. That's why I'm getting you started on the right track with a simple shoulder workout to sculpt your arms for your big day and honeymoon! Fella's, I also encourage you to check it out so you and your lady can get firm together! Watch my latest podcast to learn the exercises step-by-step. Here are some notes: 1.) Front shoulder raise to press Hold a set of dumbbells in front of you with your palms facing your body. Raise your arms with your palms facing down until parallel to the floor. While keeping your elbows parallel to the floor, bring the weights to your chest and then press out straight. Slowly lower arms straight to starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets. 2.) Single arm leaning lateral raise Find a sturdy wall or beam and rest the side of one of your shoulders against it. Position your feet on an angle opposite the wall. Hold a dumbbell in the arm opposite the wall. With your palm down, raise your arm sideways (laterally) until your arm is parallel to the floor. Slowly lower it back down to your hip. Perform 3 sets of 10 - 12 repetitions, resting one minute between sets. 3.) Upright row Hold dumbbells in each hand with your palms facing your body. While maintaining your hands hip-width apart the entire movement, raise your arms vertically to your chest, bending at the elbows and leading with your elbows. Slowly lower your arms to the starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets.

Exercise tends to make people place emphasis on being skinny. But as women, we should not expect to shrink our assets to the point where we lose the very accessories that men love most about us, right? I believe that there can be a happy marriage of firmness and curvaceousness. Speaking of marriage... a wedding dress should show off those healthy assets of a woman. Whether you're using your dress to accentuate your body or hide it, don't ignore the power of your own booty! And that goes for your workout program, too. The legs and buttocks are commonly ignored by many because it's assumed these muscle groups get enough exercise through cardio. But if those muscles aren't trained with resistance and weights, they will never look, nor perform, at their fullest God-given potential. So, having trained many a bride, try the following movements in my video for optimum leg and butt firmness and tone. I've also added some workout notes below. Don't forget, though, that the best results are accompanied by a lean nutrition program and consistent cardiovascular training. 1.) Stability Ball Wall Squats- Place the ball between the small of your back and the wall. Stand with feet slightly wider than hip-width apart and with toes further out in front of you. Lower your butt into a 90 degree seated position and stand through the heels. Perform 3 sets of 20 repetitions, resting one minute in between. 2.) Split Squat- Stand in a deep lunge position with one foot slightly in front of you and the other straight out behind you. Your front foot should be flat, and you should be on the ball of your back foot. Lower your body straight down to make a 90 degree angle with the front leg. Then, stand up through your front heel, but while keeping the foot flat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between. 3.) Single Leg Floor Bridge- Lay on your back with your feet on the ground and legs bent with knees facing the ceiling. Bring your toes up so you're on your heels. Raise one leg and keep it straight so it is parallel to the wall. Raise your pelvis by pushing through the other heel that's on the ground. Slowly lower your pelvis and repeat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between.

For those of you lacking motivation, discipline, accountability, and focus in your exercise life, pair training may be the best option for you. Working out with a partner not only makes the time go by fast, but it can also help you challenge your workout more than by going at it solo. Having someone there to spot or support you can give you that extra "oomph" you need to get a great workout. Plus, there's someone there to yell at! Even before we were trainers, my sister Nicole and I would always push each other when we exercised together. She motivated me to lift heavier, run longer, and train stronger -- which helped me develop my focus to always push it even if I was on my own. So, find a partner and check out my podcast for a few movements designed for pair training. Nicole and I show you how to perform a pike throw-down for abs, incline military press for toned shoulders, and body-weight back rows for a strong back!

Raise your hand if you hate working your abs. Oh, me, me!! Yeah, I admit that devoting time specifically for my core muscles is not my most favorite thing to do, but I get by. How, you ask? I try to mix in different movements to avoid the typical "crunch." In case you still don't really know what your core is, it comprises of basically your entire torso (front and back) under your chest and at your hips. So, we're not just talking your potential "six-pack!" Think of it almost like a girdle of muscles that wraps around you. Keeping this area strong is not so much about looks (although that's a pretty good motivator), but about function, stability, and posture. Having a balanced and conditioned core is importance because it allows your body to function at its fullest potential with a lower risk for injury. So enough of the science behind it. Time for action! In this week's podcast, I demonstrate a few different exercises that you can try right along with me in your own home. They're more challenging than the boring stuff you may be used to, but I guarantee you'll feel and see the difference!

The invention of the treadmill, in my mind, is ranked almost as high as the invention of the wheel. What a genius idea to make a contraption that allows you to travel as far as you want without moving! Of course, only a certain population can appreciate them. But whether you walk, run, or trek it up the incline, it may get a little boring after a while. Instead of feeling like a giant mindless hamster on the treadmill, incorporate it into your strength training. Walking and running are great for your cardio and legs. But if you're not challenging your muscles with weight-bearing movements in your fitness routine, your legs may actually get weaker and prone to injury -- despite your daily 6 mile runs. In my latest podcast, I show you some challenging ways to strengthen and tone your legs right on the treadmill. No more boring squats and lunges for you!

Resistance bands build up strength like free weights do. The difference, however, is that they require more stability and control, and force your muscles to work in more varying ranges of motion. These bands come in a variety of resistance levels and are great for people who travel, have minimal living space, or are on a tight budget. They may be a little intimidating at first, so check out my podcast to see how you can get a good workout with these stretchy bands while stretching your dollar at the same time! If you like what you see, I recommend visiting SPRI website for a set of bands just like mine. If you're in the Metro Detroit area, Fitness Things also carries them for a great price! Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST.

The push up is one of the most popular body-weight exercises known to man. The reasons are simple: it requires no equipment, you can do it anywhere, and it has evolved into the test of strength among teenage boys alike. But with the popularity of the push up comes misinformation on form, results, and technique. In my podcast above, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. Afterward, mix it into your exercise routine and leave me a comment on what you think. You may also email me at info[at]bridesmadefit.com Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST.

Flexibility is one of the most important parts of an exercise program, but probably the least practiced. It's gaining popularity thanks to yoga and pilates, but it's important for everyone. Stretching creates better range of motion in the musles, joints, and tendons, which prevents injury. Studies show it also promotes blood flow and muscle growth and repair. Now, you probably think this may not apply to you because you scored so awesome in the "President's Challenge" back in the seventh grade (don't act like you still don't have your patch!). But how flexible are you now...decades later? You can find out with a simple "Sit and Reach" test that I demonstrate in my podcast below.

In a country where 60% of its people are overweight, it's no surprise that Americans would turn to an interactive video game to remedy the situation: Nintendo Wii Fit. This $89 fringe from the Nintendo Wii uses an electronic balance board to measure players' health stats. This includes weight, body mass index (BMI), center of gravity, posture, strength, and agility. In order to improve results, players tackle objectives in yoga, strength, aerobics, and balance. The more you play, the more minutes you bank up to unlock more challenging tasks. It's a great concept, but does a profession personal trainer, like myself, find it effective for the average American? Check out my podcast above to watch me play the game and hear my review.

I'm back from my trip from Las Vegas... and you don't even want to know what went on there! Actually, just kidding. My trip to Vegas was one of the most event-filled vacations I've ever been on. For one, I'm engaged!! My wonderful boyfriend of more than two years, Chris, proposed to me in our hotel room overlooking the Bellaggio fountains. It was a dream come true! This came after a day of walking the strip, laying out at the pool, and hiking through parts of the beautiful panoramic view surrounding Sin City, known as Red Rock Canyon. This place is truly breath-taking with the natural colors, peaks and valleys, and terrain for a killer workout! That's right! Camouflaging your workout with a destination is a guaranteed way to have fun while getting in some serious exercise. Check out the video above for a peak of my day as a "fit tourist."