How to get rid of cellulite!

1.Drink plenty of water. This may sound too simple...but its so important!! Wake up and drink one or two glasses of pure water with lemon. This means drinking about 16 ounces of water at room temperature or, if you prefer, you can drink warm water. In total, try drinking eight glasses of bottled water each day, and include herbal teas like dandelion, red clover, burdock, or ginger.

2.Add freshly squeezed lemon juice. Lemon juice helps you eliminate more toxins on a daily

3.Boost your fiber intake.

4.Drink juices every day. Try the green ones like kale, cucumber, and add apple, and ginger! It can be a very healthy way to keep your body free of cellulite and just plain healthy.


5.Eat lots of vegetables. Try adding a daily serving of fresh salads composed of healthy vegetables with healthy dressing.


6.Choose healthy oils. Stay away from processed heated oils like like soy, corn, and canola. Reach instead for olive and nut oils for cooking and to sprinkle on foods. (this does not mean its okay to fry your foods in olive oil)

7.Perform a liver cleanse. The liver is a primary organ responsible for cleansing wastes from the body. It is considered a fat destroyer in the body. The liver makes sure that your body fluids are helping your body achieve optimal performance. Don’t clog the liver or your pipes with fat. Keep them working smoothly and cleanly by doing a regular liver cleanse. Find a Liver Cleanse in your local Vitamin Shoppe!


8.Keep your system regular. Make sure you have one to two bowel movements every day. Those of you on the Body By Vi Challenge can attest to this...after your first shake you felt your bowels move ans thought something was wrong!  Keep healthy and keep the pipes clean!

9.Get on a daily exercise routine. Of course I recommend zumba to get you moving!!!

10. Exfoliate your skin!! Exfoliating away dry skin helps to prevent cellulite formation  and stimulating skin renewal.

 The moral of this story....changing your lifestyle..eat healthy and keep your body active and start eliminating cellulite today

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Quick video of a leg circuit that you can try as a personal challenge. Do this exercise in the gym or at home...sandbags, dumbbells, or body-weight  can be used. 

Upper Body and core Workout

3 to 4 sets of each exercise...if you take a break...it should be long enough to catch your breath and get a sip of water. The goal is to keep your heart rate up and keep moving! These workouts include supersets which are perfect for endurance...exactly what every aerobic instructor needs (so we can talk and exercise at the same times)

A superset = 2 exercises are performed without stopping

The Workout:
1a. SkullCrusher w/ Hip Raises
1b. Reverse Lunge w/ DB Bicep Curls

2a. Bicycle Crunch w/ DB Tricep extentions
2b. Weighted Bicep Curl

3a. Situps with Jab/Cross
3b. A couple rounds punching the mits

4a. Tricep kickback w/ Stepover
4b. DB Uppercut

5a. Stir the Pot...on the stability ball
5b. Core challenge (plank on a stability ball while someone knocks it around)

BONUS: kneeling on the stability ball...have help if you have never done this before!

6a. Cable overhead Extension
6b. Cable Bicep Curl

7a. Sit up with DB straight arm thrust
7b. Hip Thrust with a plate on stability ball

Can't get to the gym? Here is a workout that anyone can do at home!

1.       One-arm lat row

2.       Push-up with leg raise

3.       Single-leg squat with reach

4.       Precision bicycle

 4 sets of each exercise for 15 – 20 reps. Try not to take any breaks in between exercises…just enough to grab some water

EXPLANATION:

·         One-arm lat row

    * Body Parts: Back, Biceps, Shoulders

    * Equipment: Free weights

SETUP Holding a dumbbell in left hand, stand facing back of a chair, feet hip-width apart. Bend knees and hinge forward from hips until torso is parallel to floor. Place right forearm on chair back and let left arm hang in line with left shoulder, palm facing in.

ACTION Contract back muscles, bending left elbow up and back toward waist. Slowly return to starting position. Repeat rows on one side, then switch arms to complete set. Weight: 5- to 10-pound dumbbell. Strengthens middle back, rear shoulders and biceps.

push-up with leg raise

    * Body Parts: Back, Butt, Core, Forearms, Shoulders, Triceps

·         push-up with leg raise

SETUP Kneel on all fours with arms straight, hands slightly more than shoulder-width apart. Contract abs so body forms one straight line from head to hips, then lift and extend right leg to hip height.

ACTION Keeping leg aligned with hip, bend elbows to lower chest toward floor, until elbows are even with shoulders. Keeping leg raised, push back up and repeat.

·         side lunge to balance

    * Body Parts: Abs, Back, Biceps, Butt, Shoulders, Triceps

SETUP Holding end of a dumbbell in each hand in front of upper chest, palms in, raise right knee to hip height. Contract abs, chest lifted and shoulders relaxed.

ACTION Keeping left leg straight, step sideways with right foot, bending right knee and turning right foot out slightly so knee and foot are aligned. Sit into right hip, back straight, and extend dumbbell toward outside of right ankle. Push off with right foot and lift right knee back to hip height, bringing dumbbell to starting position. Repeat side lunges on one side, then switch legs to complete set. Weight: 5- to 8-pound dumbbell

·         single-leg squat with reach

    * Body Parts: Butt, Hamstrings, Legs

SETUP Place a dumbbell or a full 1-liter water bottle vertically on the floor, about an arm's length in front of your feet. Stand with feet hip-width apart, hands on hips, left foot behind right. Bend right knee and lower body into a one-legged squat, keeping right knee aligned with right ankle, left heel lifted.

ACTION Next, hinge forward from your hips, extending and raising left leg behind you, torso parallel to floor. Reach toward dumbbell or bottle with right hand. Touch it lightly, then return to upright position, contracting abs as you lower left foot to the floor. Repeat squats and reaches on one side, then switch sides to complete set.

·         precision bicycle

    * Body Parts: Abs, Legs, Triceps

SETUP Lie faceup on the floor with both knees bent and aligned with hips, calves parallel to floor. Place hands over and behind head, elbows bent and pointing at knees. Contract abs, drawing ribs and hips toward each other, bringing spine into a neutral position.

ACTION Maintaining position of right knee, extend and raise left leg, simultaneously reaching arms overhead, then toward left leg, and lifting head and shoulder blades up in a crunch. Return to starting position, bending left knee, reaching hands back behind head and lowering torso to floor. Repeat, keeping left knee bent and extending right leg, reaching arms to right leg. Continue alternating sides (both sides equal 1 rep). 

...BUT WHAT CAN I EAT???

Plain or Greek Yogurt...

Yogurt is good because it helps us maintain flat abs...nutritionists preach that the probiotics in yogurt aids in a healthy digestive system. Basically helps prevent gas, bloating, and constipation!  This will help your stomach look flat.

But notice...I said PLAIN Yogurt...All the yogurts with dessert flavors, granola,  and fruit at the bottom can trick you into being FAT!

Say yes to yogurt, as long as it's plain. Nearly 75% of yogurt eaters opt for fruity flavors, which can contain several packets of sugar in a 4 oz container. To get your fill of protein, probiotics, vitamin D, and calcium--without the additives and sugar--choose unflavored yogurt and mix in fresh fruit. Another option is to add the Visalus Shake mix to plain yogurt and dip your apples in them!! You have a flavorful meal that will satisfy you and get you ready for your workout!

HELP!!! My ab workout is making me look fat!

As I walk on the treadmill, I see multiple people run into the gym and fall victim to the Roman chair! They struggle to hold their body up and lift their legs while by some un-educated trainer guarantees them that this will easily give them a six pack!

Do you want a flat stomach or ripped looking abs?? Well...everyone has abs...your done, right? No, You train your abs for definition but doing thousands of crunches will not give you a flat stomach and/or a six pack!! Bodybuilders train their abs so their muscled will grow (stick out)...then they add good nutrition and cardio so when they lean out...the abs look nice and shredded! Their six pack to 8 packs glisten on the stage and fans drool with admiration.

However, if you have a lot of fat around your ab muscles and work your abs without cardio and eating junk food...your muscles can grow but the stomach will just look bigger. This leads to frustration and quitting!

Want the secret to Flat abs?

Despite what commercials tell you...you cannot buy a piece of equipment, work on it for 20 minutes and expect the results of the half naked people running around and flexing on a beach! Trust me, they kill it in the gym and in the kitchen! 

Cardio..cardio..cardio: This is not walking slowly on the treadmill with your girlfriend for 30 minutes.  Go run the track, run some stairs, take spin or a kickboxing class...come to Zumba and let me wear you out for an hour! **You have to get your heart rate up and in a fat burning zone**

Abs are made in the kitchen: I preach this all the time! Sugar, fried fatty foods, processed junk, and alcohol...If this is your diet, don't be mad at anyone but yourself. Bake, grill, steam your lean meats and veggies! I love raw vegetables. You can save money by getting frozen but do your best to stay away from canned veggies!

when working abs...its not about the quantity...its about the intensity!

Abdominal Circuit: 
Two rounds...go through each exercise without stopping. Once you finished the last exercise, take a 30 second break and then repeat
(20 reps except for the Yoga 100)
1. V-ups
2. bicycles crunches while balancing on your buttocks (not on your back)
3. V-ups (frogs) - feet together and knees are out
4. Indian position roll up
5. scissors
6. heels to heaven - hips to the sky
7. V-up roll up with leg up and then v up with a situp
8. obliques crunches - feet on top of each other...
9. Yoga 100
10. oblique twists

**Click to see video**