It's all about ME!

Today I spent the entire day attending the Metabolic Effect Nutrition Seminar, in Arlington, VA.

I was so excited that I bounced out of bed before my alarm went off at 4:45am (granted my usual wake up time is 4am). 



Yours truly :) and Dr. Jade Teta, one of the founders of Metabolic Effect

Wake Your Butt Up!

Do you know how strong or weak your butt muscles are?

This is a part of the body that always shows up in the fitness talk, not just for esthetics, but also for functionality. These two components have to meet to not only get you a good looking back side, but also to help you prevent injury, stay fit, have better movement control and become a stronger athlete. As one of the largest muscle groups in the human body, the glutes are involved in running, jumping, changing directions, golf swinging, throwing, etc.

Who actually stops to think about the real role of those muscles? Just stop and think, that’s smack in the middle of your body.  And then tell me, when you are sitting on your butt hours and hours a day, do you realize you are smashing one of the most important structural support segments of your body?

A Freebie to Get You Moving at High Intensity and To Ramp Up Your Metabolism

Almost the end of the week. I've been having a very busy one, between entertaining my daughter on Spring Break, accommodating all the clients eager to catch up coming back from THEIR Spring Break. I love their commitment and effort to schedule around their traveling plans, so they won't miss sessions. They feel, and I agree, that it keeps them focused!
You may be running out of ideas for your workout, or possible running out of steam. And specially, if you are running out of time, this video is a great option. If you missed it when I posted it on my fan page on Facebook, here is a chance to catch up!
I had a great feedback from clients and friends, specially the ones who took advantage of it when travelling during Spring Break.
All you need is a pair of dumbbells, and a mat. One of my clients who will be going away for two weeks even suggested the use of water bottles if you don't have access to dumbbells. Filled, of course. :)
Be creative! You can fill them with water, sand - just leave the cotton balls for other purposes, please ;)
The workout is simple: 5 exercises that you can repeat 4 or 5 rounds. Or as many as you can handle.
A friend coming back from an injury, got 3 rounds in. That's totally fine! Keep in mind. You do what you can. The idea is to follow the Metabolic Effect training style. Push until you can't, rest until you can. You can rest anytime during the workout, and jump right back in from where you left off, just catching up with whatever you are seeing on the video at that time. You don't need to stop the video. Do a light warm up for 5 minutes, and limit that sequence to 20-25 minutes. Very important to do a cool down, some stretching and even better, add some trigger point or foam rolling if you have access to these equipments.
Get ready! And hit it as hard as you can! Enjoy the ride!

There are also options with more variety that you can purchase for immediate download here at my website FitnessByTY . I currently offer two different training videos. They are both high intensity, with my instructions personal training style in the background. One is bodyweight, so even without equipment, you can do it anywhere. The other one is with dumbbells. You can download and sync it to your portable device (phone, IPod, ITouch, etc) and take it with you anywhere. To the gym, to the park, playground, outside in your backyard, wherever you feel like training.

Too Busy Today? How Do You Stay On Track?

What's your busiest day of the week? My Tuesdays are insane. Usually 10 clients + 2 classes. To stay on track working from 5:30am to 9:30pm, I need to have my food ready and plan a short workout, no longer than 30 minutes. I wake up at 4am and don't go to bed until at least 10pm.
I have between 6 and 9 meals, being the majority very small meals, easy to digest: egg whites, protein shake, protein bars, selected fruits, no more than 2 handfulls of nuts (always pre-packed, so I won't have the temptation to get that extra hand), microwaved baked potato, frozen broccoli, pre-cooked meat.
I don't necessarily carry all of the above around everyday. They are my quick and easy choices.
I focus on having 3 full meals. My body then gets a good message that it has been well fed with those full meals and it keeps my cravings under control.
Today my lunch was grilled tuna steak, broccoli and half baked potato. It took me 10 minutes to make it. No excuses. Keeping it simple without a big variety makes it doable and low stress to buy, plan, cook and carry around. What do you do to stay on your fat loss/fitness track?

The Key to Unlock Your Body: Listen to Your Body, Open your Mind

This is my initial feedback since I've received my Trigger Point Performance Kit two weeks ago:

I started using it daily and teaching my clients how to use it. They are all pretty familiar with foam rolling, but after Cassidy Phillips blew my mind away speaking at the IDEA Conference this year, TP came along to blow my client’s minds away even more.

Jump back into the game - YES, ME TOO!!

For the past month or so, this subject came up in training sessions with at least 10 of my 20+ clients. Fantastic people that often put me in awe for their commitment with their lives, work, family and also, fitness life. People who have reached strong goals with fat loss, impressed the heck out of their families and friends. They look better, sleep better, feel better, stopped meds they had been taking for years, bought new clothes, celebrated, and now smile more often.

But something came across their new lifestyle