5 Steps to a More Effective Workout Routine

Ever wonder just how effective your workout routine really is? Maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt. Want to know why? If the following 5 statements accurately describe your exercise routine, then fear not-you're doing it right. However, if the following 5 statements don't describe your exercise routine then listen up-there's no better time than now to rev up your routine.

1. You Make the Most of Each Move: Gone are the days when workouts lasted more than an hour and you had time to single out each muscle individually. These days time is of the essence, and compound movements deliver excellent results in less time than ever before. Not sure if your routine includes compound movements? Any exercise that uses two or more joints is considered to be a compound movement. Squats and lunges are great examples. If you want to pack even more benefit into each move then try adding a shoulder press with your squats and a bicep curl with your lunges.

2. You Keep it Intense: Let's be honest, at one time or another you've spent time in the gym 'exercising' without ever breaking a sweat. Maybe you drifted from one machine to the next or joined an aerobics class for a few minutes, but the bottom line was that your heart wasn't into it. Workouts that lack intensity are practically a waste of time. Your body craves a challenge, and you see the most results when you keep your intensity high. Keep your workouts concise and push yourself with each exercise.

3. You're Consistent: Anyone can have one great workout, but one workout won't translate into killer results-only consistency will do that for you. Exercise must be a part of your daily routine, plain and simple. One of the best ways to stay consistent with your routine is to do your workout at the same time everyday. We are creatures of habit, so once your exercise schedule has been firmly set you'll find the process to be automatic, rather than an occasional afterthought.

4. You Seek a Challenge: Just like hairstyles, exercise routines quickly become outdated. That is why the best routines are dynamic, and the worst routines never change. How do you know when your routine needs to be updated? You'll know how effective your routine is by the results, or lack there of, that you experience. If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new.

5. You're Having a Blast: Do you dread the very thought of going for a jog, but force yourself to do it simply because you've no other ideas for exercise? Stop right there. Exercise is an enjoyable activity, especially when you find the form that is best suited for your personal preferences. If you don't like exercise there is a good chance that your technique needs help.

I pride myself in showing my clients the fun side of exercise-yes, exercise is fun! If your routine includes all of the above then congratulations – you are doing it right. You're consistent, you challenge yourself and you're seeing results. However, if your routine doesn't include the above, you now have the blueprints to do it right.

Want a routine that incorporates everything you need to reach your fitness goals? Contact me today to set up a FREE consultation and I'll show you how to get amazing results in less time than you think.

To your health!
Rebecca Attanasio, CPT
Owner, e-FitSolutions
In Home and Online Personal Training Service
http://www.e-FitSolutions.com
email: Rebecca@e-FitSolutions.com

The e-FitSolutions 2009 Body Transformation Challenge

Get Registered – Get Fit – WIN!

Don’t Miss Out! Limited to the FIRST 40 to sign-up!
Grand Prize Package Valued at OVER $850!

Turbo-Charge your Motivation with this Unstoppable Fat Loss Challenge!

The hardest part to losing weight and getting the results we dream of night after night…is to simply GET STARTED! In all my years of experience, I have met way TOO MANY people who wanted to lose weight and get in shape but lacked the motivation to take that first step and actually GET STARTED…because of this, I decided to entice you to actually sign-up and get started NOW!
Are you ready for my challenge?

I have spent over 2 months putting together this amazing transformation challenge…amazing in that it is designed to help you achieve stunning results in just 12 short weeks. Amazing because this challenge isn't just about helping you lose fat fast; it's a whole new lifestyle, one that you'll enjoy the rest of your life. In addition to a new body and lifestyle, you have the chance to win a Grand Prize Package valued at OVER $850!

Just imagine what you will be able to achieve! Do you have what it takes to be the Grand Prize Winner?

I challenge you to transform your body in just 12 short weeks. I will reward the person who takes the most massive action towards their goals and undergoes the greatest transformation with the following Grand Prize Package:

1- Ipod Nano 8GB (Your choice of color). – Valued at $150
(Listen to your favorite tunes while you exercise).
2- One Year Membership to e-FitSolutions Online Personal Training - Valued at $442
(Keep the weight off – lose and tone-up even more – train for a 5k – train for a marathon…the skies the limit with a full year of FREE personal training).
3- $100 Gift Certificate to PerformBetter.com
(A great place to get all your fitness gear/equipment).
4- $100 Gift Certificate to Athleta.com
(A great place to get all your fitness clothes).
5- SetPoint Sports & Fitness Energy Bars (box of 12, your choice of flavor) – Valued at $30
(Great before or after a workout or as a healthy mid-morning or mid-afternoon snack).
6- 1 Year Subscription to Health Magazine – Valued at $13
7- e-FitSolutions “2009 Challenge Winner” T-Shirt
8- Featured “Grand Prize Winner” page devoted 100% to YOU
on the e-FitSolution blog & website.

There will only be one winner of the Grand Prize Package (valued at over $850), but…EVERYONE who enters and completes the challenge will receive an additional 1 Month (4 weeks) of online personal training with e-FitSolutions ($60.00 Value) FREE!

Your dream body awaits you…what are you waiting for? This is a win-win opportunity. You have NOTHING to lose (except lots of fat, inches, cellulite and weight) and EVERYTHING to gain (a new body, a new healthy lifestyle, better overall health, self confidence, a great sense of achievement, fitting into your “skinny” jeans again, and…if that’s not enough…a chance at a Grand Prize Package worth over $850)! WOW!

Don’t miss out on this great opportunity…Sign-Up NOW to reserve your spot (limited to the first 40 who sign-up).

**HURRY – this is ALL about taking action NOW! You NEED to sign-up by December 31st 2008 at 12:01am EST to be eligible to be a participate in the challenge.
(Sign-up can close before December 31st 2008. Once the 40 slots are filled, sign-up closes).

Challenge Dates:
Monday, January 12th 2009 – Sunday, April 5th 2009! (12 Weeks)

Commit to your New Years Resolutions NOW! Reserve YOUR spot in the challenge!

Sign-Up to take part in the e-FitSolutions (FIRST EVER) Body Transformation Challenge.

Get Registered - Get Fit - WIN!

Question? Need more details? Contact Me…
Please request a complete list of the challenge rules.

Sign-Up HERE!

See you at the challenge!
To Your Health,
Rebecca Attanasio, CPT
Owner, e-FitSolutions
http://www.e-fitsolutions.com/
email: Rebecca@e-FitSolutions.com

Eliminate Cellulite and Blast Fat with e-FitSolutions

Ridding your body of excess fat and increasing your muscle tone will dramatically decrease and even eliminate the cellulite appearance.

Having a workout program that includes weight training and high intensity intervals, as well as supportive nutrition, will get you on the right path to eliminating the troublesome cellulite. Resistance training with light weights, cardio and stretching, will tighten and shape your muscles and connective tissue while increasing blood circulation. A good anti-cellulite diet includes eating low fat, low-carb, high fiber foods especially fresh fruits, vegetables and whole grains.

Unfortunately, cellulite is one of those things that we as women experience. The good news is… You don’t have to live with it. A good cellulite isolation exercise program, and some simple nutrition changes are a proven combination for cellulite reduction/elimination.

I know it works because I have used the process on hundreds of clients and myself. I have put years of research into designing my cellulite reduction workouts. I am a walking proof/witness that you can get a cellulite free body.

”My cellulite is GONE. It only took 6 weeks of following Rebecca’s program and now I am cellulite FREE. I can’t believe how easy her program was to follow and I not only am cellulite free but I now have the start of a 6 pack. I don’t think my stomach has ever been this tone or flat. I love putting on my bathing suit now. Thank you Rebecca.” ~Sandy Z. Georgia~
Read More Member Success Stories HERE!

I would be happy to help you reach your goals! To get started on your way to a cellulite free body…all you have to do is sign-up for my Online Personal Training Service. Tell me you want to be put on my “Anti-Cellulite Program” and I will get you started ASAP. It’s that simple!

Go for it, your best days are ahead. Make it the Best Week Ever!

Yours, In Good Health,
Rebecca Attanasio, CPT
Owner, e-FitSolutions
In Home and Online Personal Training Service
http://www.e-fitsolutions.com/
email: Rebecca@e-FitSolutions.com

You CAN Lose The Weight!

Small Changes Make a BIG Difference!
How many times have you told yourself that you need to lose weight? I'm not talking about a couple pounds either – I'm talking about 20 or more pounds of extra fat that you'd like to see disappear. I've come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It's as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely. Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up. Weight loss isn't a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn't work that way.

So, instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference. In practical terms, make it your goal to drop one pound a week. Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost.

All it takes are small changes in your daily lifestyle. Let's break the process down...

How to shed a pound a week:
Burn 3500 extra calories. It really is that simple.

Try the following three steps:
1. Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don't currently exercise, then this step is really easy for you, a simple blank page will do.
2. Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn't exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
3. Chart the difference - now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week!

Here are some practical ways to lose calories:
If you normally...Drink regular soda pop...Drink water or diet soda instead (160 calories lost)
If you normally...Eat a snack from a vending machine...Enjoy an apple instead (180 calories lost)
If you normally...Hit the snooze button in the AM...Jog for 30 minutes before work instead (150 calories lost)
If you normally...Skip your workout...Contact me for an invigorating workout instead (changes your life!)

Weight loss doesn't have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I'm always available to help – contact me to set up your free consultation.

To your health!
Rebecca Attanasio, CPT
Owner-e-FitSolutions
http://www.e-FitSolutions.com
email: Rebecca@e-FitSolutions.com

Tips for Weight Loss Success!

Most people are familiar with the concept of eating 4-6 small meals per day, but many of my clients ask me why this is necessary. There are several reasons, and this method of eating works for people trying to put on muscle as well as those who are trying to lose weight.

To be fit, trim, healthy, and have lots of energy, you’ve got to feed your metabolism! That means eating every two to three hours. Skipping meals or drastically cutting calories is never the answer because it tricks your body into storing fat rather than shedding it!

Below are more reasons why this way of eating works:

Metabolism
By eating 4-6 small meals per day, you are taking in some food about every 3 hours. This means your body has to digest something every 3 hours. The process of digestion actually uses a fair amount of calories, so you are increasing your metabolism by doing this!
If you eat five small meals or snacks throughout the day and at roughly the same time each day, your body will soon get into a new rhythm of eating. In essence, it will begin to trust that it will be fed regularly. It will begin to trust that it does not have to lock down what is held in storage within your fat cells, and it will begin to release body fat naturally. Your body will adjust so that it expends what you eat for fuel rather than conserve or store away nutrients for later use. This is the process of speeding up your metabolism!

Losing Body Fat
Through a physiological process called “Starvation Mode”, your body, after four hours or so, doesn’t know when it will get its next meal and “partitions” more of your next meal into fat cells than it would if you simply ate more often. Without a constant supply of small meals, commonly known as “grazing”, you’ll find yourself drowsy in the afternoon, fighting cravings, making impulsive food choices, bingeing, and, worst of all, gaining fat!
By eating smaller meals, more frequently, you are hopefully taking in enough calories to cover immediate energy requirements and rebuilding muscle, without taking in excess that would be stored as body fat.

Level Blood Sugar
By eating more frequently, you maintain a more even blood sugar level. This means a fairly steady energy level, without all those highs and lows most people experience when eating only 3 large meals per day, with a long time between meals. (Anybody who works 9-5 and has indulged in a large lunch knows that sleepy, fatigued feeling that hits about 2:30pm)!

More Protein Intake
Protein builds and repairs muscle, and an ample intake is absolutely necessary if you are working out and challenging the body. But, like anything else, if you take in too much at once, the excess will be stored as body fat. By eating 4-6 small meals per day, you have more opportunities to increase protein consumption, without having too much at one sitting!

The whole idea is to make your body a fat-burning, muscle-building machine. By increasing lean muscle, you will burn more calories, even at rest (muscle is more metabolically active than fat). See how it all comes together?

To your health!
Rebecca Attanasio, CPT
Owner, e-FitSolutions
http://www.e-fitsolutions.com/
email: Rebecca@e-FitSolutions.com

Online Personal Training and Fat Loss Success - It's All About Accountability...

I wanted to talk to you a little bit about accountability and why it's so important to your fat loss success. Accountability is a key component to fat loss success that is often overlooked. I see it every day - people that have a good plan worked out for them, access to healthy foods and a health club, and the knowledge of what they should be doing ... but they don't do it. Or they get off to a good start, and then not long after, they slip back to their old bad habits.

So, there's more to your success than just the "know-how" ... and of all the people that I've seen that have lost fat, and kept it off for good, are those that have a coach or a mentor or some sort of support group to hold them accountable. And by accountability, I'm talking about someone you can report to each day with what you've been doing and eating. Just simply knowing that everything you do and everything you eat will be reported to someone, keeps you motivated, focused and on track each day.

I actually suggest having two types of people hold you accountable: The first should be a certified personal trainer and/or nutritionist who can not only check in on you each day, but also review everything you've been doing and eating and offer expert feedback. I call this an "accountability professional" - a qualified expert who is responsible for keeping you on track each day. My clients who progress the most are those that actually have me review each of their workouts and each of the meals they've eaten, and then show them what they've done right and should continue doing, as well as ways they could improve for even better results. This not only makes sure that they maximize all their time, energy and efforts for the best results in the shortest amount of time, it's a really good learning experience for them ... soon after a few weeks of offering this daily feedback, they know exactly what they should be doing, and how much, when and what they should be eating at every meal. This ensures that the results they achieve aren't just fast, but permanent as well. (I'll be doing this for you, by the way, when you decide to become an online member at e-FitSolutions).

Now, the second kind of person that should hold you accountable each day is someone just like you, who's going through the same process and trying to achieve the same level of results. For many, working out and eating right is a big change for them and change is often uncomfortable. Quite honestly, it can be an emotional roller-coaster, so it's very important to have someone there to listen and support you, who actually understands what you're going through and can share their feelings and tips and ideas they have for getting through the tough times. I call this an "accountability partner." It is so important to surround yourself with positive, supportive people during your fat loss journey, so be selective in finding that right person to hold you accountable. People generally turn to their families first for support. If you can get active together as a family and choose to make healthier choices as a group, that's great!

But, unfortunately, sometimes it isn't that simple. As much as you want your relatives to understand your journey and your needs, they may not want to help for a variety of reasons.
a. They get jealous of your fat loss success.
b. They aren't ready to change their lifestyle.
c. They are at a different fitness level.
d. They don't have the positive attitude you need to succeed. OR
e. They are simply insecure with change.

When you don't find the support you need from your family, it is time to branch out. It isn't important where you find the support, the key is to find it, use it, and stay accountable! Although it can be tough when your family or friends don't seem to be behind you, I find in most cases, unsupportive family or friends usually end up jumping on board when they see your SUCCESS! ... But you don't want to wait for them to come around, you need to find the right "accountability partner" right away to achieve the success you want in the first place. Here's what to look for in an "Accountability Partner":
a. Someone you can relate to.
b. Someone you can trust.
c. Someone who is readily available by phone or email.
d. Someone who is going through a similar experience.
e. Someone that has a positive attitude.
f. And someone who's willing to listen and support you.

I truly mean it when I say, I’m 100% committed to your success, and I’ll do whatever it takes to make absolutely sure that you achieve the results you're looking for. The most important kind of accountability - accountability from myself, a certified fitness professional - will be offered with online membership at http://www.e-fitsolutions.com/

Think of how valuable it would be to not only have me custom-tailor a workout and nutrition plan specifically for you ... and not only answer all your questions promptly each day ... but a qualified fitness professional to review what you've done and offer suggestions for improvement and plan ahead so you know exactly what to do each day for the best possible results.

I hope this information on accountability was helpful, and I hope you'll go get your "accountability partner" and "accountability professional" today. This is a key to your success. I look forward to having the opportunity to guide, support, motivate, and hold you accountable soon with the perfect “fat loss” program designed just for YOU!

**Hurry…Spaces fill up quick! Sign-Up TODAY at:
http://www.e-fitsolutions.com/
Reserve your spot NOW!

To Your Health,
Rebecca Attanasio, CPT
Owner, e-FitSolutions
http://www.e-fitsolutions.com/
email: Rebecca@e-FitSolutions.com