11 Reasons Weight Training is Great for Women

11 Reasons Weight Training is Great for Women

autumn-calabrese-workoutA woman lifting weights? You are probably imagining a tough female almost looking like a man with her huge muscles. Well, you can ditch that idea because a woman lifting weights is not the same as a female champion weightlifter who’s too heavily muscled. In fact, women who lift weights the right way do not only look voluptuous, but are the healthiest of ladies as well.

The common misconception is that, the only effective method for losing weight is cardiovascular or aerobic exercise. And because of this, you see a lot of female joggers at the park or aerobic dancers at the gym for as often as five times a week. While this is a good start, later on, they will start to notice that as the body becomes smaller, the flab and wiggly bits do not really go away. Why is this so? Yes, aerobic exercise is a crucial ingredient for overall wellness but there are other equally important fitness factors that contribute to bodily transformation and one of these is weight training.

Lifting weights for women is essential because it can help them achieve a lean body, longevity, and optimum fitness. If you are one of those who think that weight training can make you bulky, then it is time to change that paradigm because this is the one which can actually help you burn fats fastest! Still not convinced? Here are 11 reasons why women like you should start lifting weights:

1. Burn the fat way faster!

A research was conducted at Tufts University and the results indicated that overweight women (first group) who lifted considerably heavy weights tend to burn more fats than the women who did not (control group). The first group lifted weights consistently at twice per week and on average, lost 14.6 pounds of fat and gained only 1.4 pounds in muscles. Meanwhile, the control group just dieted and did not lift weights. They too burned some but only lost 9.2 pounds of fats and gained zero muscle.

The thing is that, when you take part in an intensive weight training program like The Master’s Hammer and Chisel, the body’s fat-burning process continues for hours even after your workout is done as your metabolism keeps at an elevated level. On the other hand, as soon as you stop with your cardio workout, the fat-burning action likewise ceases.

2. Shape up your body the way you want it.

Do you agree that genetics play a big role in the kind of body shape that you have now? That could be true but that also seems to leave you with no choice if you are not so happy with your current body type. Fortunately for you, weight training has the ability to slim you down and contour your body the way you want it. This is applicable even for middle-aged women who are at a stage when creating more desirable curves seem like a big challenge.

You should take a good look at all the femme fatales who have completed P90X. Their physical transformations are so impressive that they are almost unbelievable. Apparently, shedding a small 3% of your body’s fat could mean a huge 3 inches off your thighs and hips. The change will be so obvious that most people you know will notice the transformation. Don’t worry though because in the course of this transformation, you are not going to bulk up. Women simply do not have enough of those muscle-building hormones to bulk up like the men do. As long as you continue a diet that helps create calorie deficits, you are sure to shed those pounds.

3. Supercharge your body’s metabolic processes

chalene johnson workoutWhen you have less muscles, your metabolic process are likewise slowed down. Now, you do not want a sluggish metabolism because you won’t burn calories this way. What you need is a supercharged metabolism in order to lose weight. However, women lose muscles as they age and at accelerated rates at that, especially when they reach 40. This is where weight training plus a proper diet is most beneficial because it can help reconstruct your muscle fibers and preserve them. Dieting without resistance training is not helpful because weight loss could only be due to muscle loss. So go lift weights, have more lean mass, expedite metabolism, burn more calories, and finally, get that ultimate body.

4. Become stronger and more self-confident

This generation is all about women empowerment and weight training supports this cause. Lifting weights help you build your strength so you can become confident enough to handle your daily activities, whatever they may be. Weight training provides you the functional fitness to perform tasks that used to be challenging for you. It will allow you to lift grocery bags, carry children, or pick up heavy suitcases with ease. The Mayo Clinic has stated that in just 6 months, you can be 50% stronger when you make weight training a regular part of your fitness regime. At the end of the day, it is not only your body that becomes strong but most importantly, your emotional intelligence is enhanced as your self-esteem is boosted.

5. Build up stronger bones too

Osteoporosis is that medical condition that threatens women as they grow older when their bones become brittle and frail. Needless to say, it cannot be overemphasized that you have to build and maintain healthy bone mass to completely prevent this from happening. You have to be able to execute some weight-bearing exercises that will make your bones grow bigger and stronger. Together, tougher bones and enhanced muscle mass mean better balance and flexibility for you.

6. Manage depression more effectively

Clinical depression is no joke and it can have serious consequences in the way you live your life. There are many ways by which it can be managed and one of the highly recommended is physical exercise in its varied forms including cardio and yoga. In the same manner, lifting weights effectively alleviate depression through the release of the happy hormones called endorphins. Women who are into full-time strength training coupled with psychological therapy attest that the symptoms of depression lessen significantly.

7. Enhance your sports prowess

Athlete or not, lifting weights result in improved sports fitness. Weight training gives you better muscle mass and the heightened strength to deal with any sports action. Now, you can go biking, running, swimming, skiing, or golfing without catching your breath too often. Enjoy sports more than you ever did before.

8. Avoid injury and quash arthritis

With each weight you lift, your joints correspondingly become more stable while your tendons and ligaments get strengthened. Proper weight training and execution helps you avoid physical injuries as you go through the demanding activities of daily living. For individuals who suffer from arthritis, strength training can enhance their physical function. This was found to be true in a study made at the University of Bangor in UK. Those participants who were mildly disabled but went into resistance training for a 12-week period experienced improvements in their work life. They were able to work more frequently and intensively as well as raised their range of movements with lesser pain due to arthritis.

9. Toughen your heart

Cardiovascular disease is a silent killer as 480,000 women aged more than 25 suffer and die from it on a yearly basis. What can lifting weights do to toughen your heart in this case? Apparently, pumping iron furthers your heart’s pumping action as well. It increases the good cholesterol while decreasing the bad. It likewise reduces your blood pressure levels. It has been reported through the Journal of the American Medical Association that individuals who spend 30 minutes on strength training weekly help reduce the risks in relation to heart ailments at 23% as compared to those who do not weight-lift.

10. Steer clear of Diabetes

Diabetes is a known killer as well when it is not put under control. Sadly, women are not exempted. But with resistance training, your body’s sugar processing or glucose utilization can be improved by as high as 23%. The Centers for Disease Control and Prevention attested that lifting weights consistently for 16 weeks can result to an improvement in glucose metabolism that is equivalent to you taking your meds for Diabetes. And so, the less fat you have, the more lean the body becomes, and the more glucose in the blood can be removed efficiently. Ultimately, this means that you can either prevent type 2 Diabetes altogether or minimize complications from it.

11. Sleep soundly

Sleep deprivation can leave you weak and groggy until eventually, it makes you sick. But as long as you are religiously lifting weights, this should not be a problem. Strength training helps you achieve deep sleep faster with less interruption. In a research work published through the International SportMed Journal, it was established that weight training done in the morning or resistance training that is highly intensive has a positive effect on sleep. Subjects were able to sleep soundly and for longer hours on the same night after their training.

How Long are the Hammer and Chisel Workouts?

How Long are the Hammer and Chisel Workouts?

hammer and chisel workout calendar download

Are you thinking about tackling the new Master’s Hammer and Chisel workout program? Are you wondering how long the Hammer and Chisel workouts are? Looking for the Hammer and Chisel Workout Calendar? Well you have come to the right place. If you need the calendar just click on the image above and you can download the Hammer and Chisel calendar in pdf format.  First off let me say, I really love these workouts but I will save my review for another post so I get get you the info you are looking for now which is the length of the Hammer and Chisel workouts.

All of the Hammer and Chisel workouts range between 25 and 45 minutes with the exception of 10 Minute Ab Chisel and 10 Minute Ab Hammer but these workouts are not done alone, they are always done in conjunction with another workout. If you ordered your package from a Beachbody coach (like myself) then you also received a FREE bonus workout, The Master’s Cardio which is just over 17 minutes long. If you ordered the Deluxe package then you also received 4 additional workouts and 2 of them are add on workouts as well. 15 Minute Leg Hammer and 15 Minute Glute Chisel. Hammer and Chisel is a 60 day program and you can check out the calendar above to see what your schedule will look like. Also, just because this is a 60 day program this does not mean that you are in for 60 days and done. Many people of gone on to do multiple rounds of Hammer and Chisel to improve on their results even more.

autumn and sagi-hammer and chiselBelow you will see the length of all of the Hammer and Chisel workouts.

Safety Video 3:17
Chisel Balance 41:05
ISO Strength Chisel 36:39
Chisel Endurance 36:55
Chisel Cardio 39:00
Chisel Agility 38:29
Total Body Chisel 36:04
Hammer Plyometrics 26:29
ISO Speed Hammer 24:11
Total Body Hammer 43:48
Max Hammer Strength 36:53
Hammer Power 39:10
Hammer Conditioning 30:42
10 Min Ab Chisel 10:56
10 Min Ab Hammer 12:29
The Master’s Cardio 17:38
Hammer Build Up 32:59
Power Chisel 30:16
15 Min Leg Hammer 18:41
15 Min Glute Chisel 17:53

As you can see the longest workout is Total Body Hammer which is 43:48 minutes long so even those with the busiest of schedules will be able to fit these amazing workouts in. Your average workout time will be about 35 minutes and Hammer and Chisel is a 6 days on and 1 rest day. Don’t let the length of the workouts fool you, they are tough, each and every one of them. If you have not workouts in awhile I would not suggest starting with Hammer and Chisel for your “Ali like” return to the ring. Yes, there is a modifier but these workouts are tough and there is a better option if you are just getting started.

Hammer and Chisel Time Commitment

Now that you know how long the Hammer and Chisel workouts are will you be taking the plunge? Are you ready to commit, on average 35 minutes a day, for the next 60 days, for a more fit, healthier you? I hope you say  YES and I promise you will not be disappointed. Feel free to contact me with any questions you might have.

Ready to get started?

Click here to order Hammer and Chisel now!

Breaking news: You can now “try” Hammer and Chisel FREE for 30 day with our Beachbody On Demand. You will also have access to other workouts like P90X, Insanity, TurboFire, Brazil Butt Lift, T25, 21 Day Fix Extreme, P90X One on One’s and many others. (great value)

Apple Cider Vinegar Uses in Real Life

Apple Cider Vinegar Uses in Real Life

apple cider vinegarApple cider vinegar or ACV is a by-word in home remedies and health regimes. People trusted ACV even back in the days and it was during the time of Hippocrates that it was utilized to provide relief for various kinds of illnesses as well as to battle infections. To this day, apple cider vinegar continues to play an important role. Some people consider it as a miracle cure for almost anything. It is said to be great for the skin, hair, and even in weight management. But how true are all these claims in actual application?

The Wonders of Apple Cider Vinegar

Weight loss is associated with the consumption of ACV. When enjoying your meals with vinegar, it tends to give you that feeling of fullness that can last for hours. As a result, it prevents you from eating too much. It was found in a study that those who had vinegar with their meals consumed lesser calories at 200 to 275 for the day.

Apple cider vinegar is also very useful in reducing and regulating blood sugar levels. Because it has acetic acid, the absorption of sugar in the blood stream can be slowed down. This was shown to be true in a study conducted at the University of Milan. The blood sugar level of the subjects dropped by 34% after they drank a gram of acetic acid found in olive oil. They did this before they ate 50 grams of white bread and it had a significant effect. In comparison, if they just ate the bread without having the acetic acid first, a sugar spike in their blood stream could have occurred as is usual. Sugar spikes are dangerous for the body when they happen often. It can lead to the development of Type II Diabetes.

It has been proven that ACV can help cut down the risk of heart ailments. A number of researches have been done on how vinegar can reduce blood pressure and this study was started out with rats. A healthy conclusion has similarly been reached in another study when rats were given Apple Cider Vinegar to consume and their triglyceride and cholesterol levels were reduced. There still has to be more actual research application on humans but, there is already an observational study which revealed that women who ate up on vinegar-based salad dressings reduced their chances of suffering from heart diseases.

At home with Apple Cider Vinegar

ACV is also great to use externally. It can be a powerful cleaning agent that you can use in the house to freshen up surfaces. You can also mix it up with lemon juice and utilize it when you wash your fruits and veggies. It will clean them up and get rid of any traces of Salmonella. When you quickly gargle on ACV, its antibacterial properties activate and it swipes your teeth clean of gunk. It cannot be expected to whiten your teeth though because its too acidic. So just use straight apple cider vinegar in your mouth to a minimum as it can harshly erode your teeth’s enamel.

As a beauty solution, ACV’s antimicrobial properties can help clean up acne. However, there are no scientific studies yet to back up this claim so you have to proceed with caution. This has only been recommended via personal testimonials. You can also try to apply ACV to soften your hair. It can help remove the excessive build up from your hair care products. However, there are no studies that can confirm this as of now.

Proper Use of Apple Cider Vinegar

Should you opt to give ACV a shot, there are important guidelines to follow. For one, ACV should never be taken straight if you are going to put it in your mouth. A tablespoon of apple cider vinegar should be mixed with 8 oz. of water or more. It has to be diluted because the taste and the smell is not that pleasant. Acetic acid, as mentioned earlier, can be extremely harsh especially in high concentrations. The same has to be done for external uses. Besides, adding lemon juice or water will not only render it a super cleaner, but you can also make it go a long way. Braggs is a brand of ACV that’s quite popular. It is organic, non-processed and unfiltered. It has this so-called “mother” found at the bottom of the bottle which is a hazy substance that gives rise to the good bacteria and the enzymes that activate apple cider vinegar’s healthful benefits.

Finally, ACV can prove to be beneficial for you but as you noticed, not all of its claims have scientific evidence so you got to take extra care when using or consuming it.



What is a Team Beachbody Challenge Pack?

What is a Team Beachbody Challenge Pack?

Are you wondering what is included with a Team Beachbody Challenge Pack?  Well, you have landed on the right page. Today I want to give you all the details of a Team Beachbody Challenge Pack.

Team Beachbody Challenge PackIn a nutshell a Challenge Pack is a way to get all the tools you need to help you on your fitness journey for the best possible price.  That’s right, you will save on the products, you will save on shipping and you will even get a FREE 30 day trial of our Club Membership which includes access to about $3000 worth of Beach body workouts. The Club Membership alone makes this an amazing deal and I’m sure you will love streaming your favorite Beachbody workout to any internet connected device.

What exactly do you get with a Team Beachbody Challenge Pack?

  • You get your choice of a workout.
  • You get Shakeology (your healthiest meal of the day) in the flavor of your choice.
  • You get $2 Super Saver shipping.
  • You get a 30 Free trial of our Team Beachbody Club Membership. (This alone will give you access to about $3000 worth of Beachbody workouts!)
  • Access to the Team Beachbody Message Boards
  • Access to the Team Beachbody weight loss tracking tools.
  • Access to recipes and tips.
  • Ability to enter the Beachbody Challenge.
  • Ability to qualify for monthly, quarterly and yearly prizes.

There are 2 ways to purchase a Team Beachbody Challenge Pack. The price is the same but 1 way gives you the option to pay it forward and get rewarded monetarily for sharing awesome products with others. The 2nd way is to just purchase a Challenge Pack without the option of sharing with others.

Remember, the prices are the same but you do get a 25% discount on all future orders when you decide to share these products with others.

To get your Team Beachbody Challenge Pack as a coach and save 25% on your future orders just go to the Beachbody Business Opportunity page. Here you will find some more information and all you have to do is click the “Become a Coach” button to get started.

To just get your Team Beachbody Challenge Pack go to my Take the Challenge page and just choose the Beachbody Challenge Pack that you want. (be sure to check out the current month’s specials)

If you have any questions feel free to reach out to me by using the “contact us” tab or leave a comment below.

Beachbody Streaming Workouts

UPDATE: Beachbody On Demand is available NOW and FREE to try out for 30 days!

Our Beachbody workouts are about to get a whole lot more exciting.  Why you might ask? Well, starting in the spring of 2015 you will now be able to stream workouts like

  • P90X
  • P90X2
  • P90X3
  • Insanity
  • 10 Minute Trainer
  • ChaLean Extreme
  • Hip Hop Abs
  • Insanity: Asylum
  • Insanity: Asylum Volume 2
  • TurboFire
  • RevAbs
  • Slim in 6
  • Rockin’ Body
  • Turbo Jam
  • Power 90
  • Yoga Booty Ballet
  • Tai Cheng
  • Brazil Butt Lift
  • 12 P90X One on One workouts(like 30-15 Upper Body Massacre, Bun Shaper, Killer Abs, Super Cardio etc) and many others. (Volume 1 and 2)
  • Plus you will be able to sample the some other programs like 21 Day Fix, 21 Day Fix Extreme, Piyo, Body Beast, Insanity Max:30, P90, Slim in 6 and Focus T25.
  • And many others.

That’s over $3100 in workouts and you get access to them all for $2.99 a week. WOW, what a deal!   All you have to do is be a Team Beachbody Club member and you will have access to all of these workouts via your mobile devices, phone, tablet, laptop etc.

It looks like March 2015 is the target date for the launch of this streaming product. Beachbody On Demand is available NOW! It will be tested by our coaches in January and February to make sure it is running smoothly before it will be released to the masses.

You might be wondering what is a Team Beachbody Club Membership?

The Team Beachbody Club helps members reach their health and fitness goals 3 times faster than non-members. When you’re part of the Team Beachbody community, you have all of the tools, support and accountability you need to commit to a healthy lifestyle.

Club membership gives access to awesome discounts, personalized meal plans, VIP access to celebrity trainers and Beachbody experts, me for guidance and support, and so much more! But starting now, you’ll get all of this PLUS unlimited access to hundreds of workouts in our digital library via Beachbody On Demand. And it gets even better, each month we’ll be adding new workouts as well as sneak peeks and exclusive access to new programs. If you haven’t signed up yet, it’s time to join the Club, and it’s all yours for only $2.99 USD a week!

Yes, I know what you are thinking. What a deal!!! $2.99 a week and I get access to all of these workouts? That’s over $1000 dollars worth of workouts at your fingertips. Take your tablet to your gym and do your workouts there or anywhere for that matter. On vacation? No problem, you can stream your works there too. Plus you will be able to try multiple workouts that you might not have purchased.

Check out this video below.

General Questions

Q. Will the price of the Club membership increase?

A. The price is not increasing in Spring 2015, but may increase in the future.

Q. Will a customer need to buy the fitness program to stream?

A. No. Programs inside the digital library come with paid membership.

Q. Will streaming workouts be available on Beachbody.com too?

A. No. They are exclusive to TeamBeachbody Club members.

Q. Will Club members be able to stream workouts internationally?

A. Yes. They can stream abroad with a valid internet connection.

Q. Will free members have access to stream workouts?

A. No, but they can upgrade to paid Club membership easily. CLICK HERE to upgrade.

Q. Will there be an extra cost per workout watched?

A. No. Unlimited access will be included in Club membership at no extra cost.

Q. Will the workouts be closed-captioned?

A. No, not at this time

Q. What languages will workouts be available in?

A. All videos will be in English at this time.

Q. Will the videos be available to stream in HD?

A. Yes, as long as the computer/device supports HD.

Q. Must the nutrition & program guides be purchased separately?

A. No.  The guides will be available to view & download for each program on the
Beachbody On Demand web page

Q. Will an IOS or Android App be available?

A. No. Workouts will play on mobile devices via a browser.

Q. Will the workouts be available on ITunes, Amazon Prime etc.?

A. No. They will only be available to Club members on TeamBeachbody.com.

Q. Will the workouts be available to download and watch offline?

A. No. An internet connection will be required to stream workouts.

Q. Will Flash Player be required to play a workout?

A. No. Flash will not be required to play a workout.

If you are ready to get started with your Club Membership today just CLICK HERE to get started.

And if you would like to get started with a free membership for now and upgrade when the streaming is available then you can CLICK HERE for your free account. You will still have access to tons of features on out Team Beachbody site.

P90X Sale, P90X Deal, P90X Discount

P90X Sale

Sale has ended and I hope you were able to take advantage. If not, $119.85 is still a bargain to get in this best shape of your life.  🙂

Update: You can now have access to P90X, P90X2, P90X3 and over $3000 worth of Beachbody workouts via our new service Beachbody On Demand for only $2.99 a week. Get the details at Beachbody Streaming Workouts.

A P90X fire sale, say what?  All I can say is wow!  I think this is the very first time that P90X has ever been discounted for as long as I can remember. If you are looking for a P90X deal then I have to say that this is the very best discount you will find.  Here’s why, not only will you be getting P90X but you will also be getting P90X Plus and two P90X One on One work outs. All I can say is this is an amazing price for an amazing product. The P90X Plus alone used to retail for $59.90, P90X is $119.95 and the 2 Bonus P90X One on One workouts have a retail value of $40.00. Add that all up and it comes to $219.85 and right now you can get all of this for $59.95. I have no idea how long this special deal is going to last but I do know this, I’ve never seen it priced this low. If you have ever thought about P90X before, now is the time to pick it up. (even if you’re not ready for it)  You can always do P90X first and then pull out the big guns (P90X) when you are ready.  P90X is the work out that started it all for me. I have done several rounds and I have also completed P90X2 and P90X3. Now more than 5 years later I am a Beachbody Coach full time and in the best shape of my like at 43 all thanks to P90X and Tony Horton.

I have no idea how long this p90X sale will last but I have a feeling it won’t be long so if I were you I would head on over to the P90X Sale page and place your order.

If you are looking for a workout that will change the way you look at fitness plus get you in awesome shape that you have to look no further than P90X.  Check out the video below to see my results from the very first time I did P90X.


Yes it was hard. Yes I struggled. Yes I wanted to quit, but guess what? P90X was the workout program that changed my fitness habits forever. To this day I workout 6-7 days a week.  It is a “lifestyle” for me not to mentions it is also the fountain of youth. 🙂 If I can do it you can do it. All you have to do is take the first step.

One of the main reasons I recommend P90X and all of the Beachbody workouts is because I know without a shadow of a doubt that you will get results.  You also have a full money back guarantee for 90 days. Talk about putting your money where your mouth is, I think Beachbody definitely does that with this kind of guarantee.

If you are ready to get start started with P90X just click here.

The firs time I did P90X I remember saying to myself that I would gladly have paid double the price for P90X which would have been about $240 bucks but heck for $59.90 I just might pick a couple more up for Xmas gifts.

Think you too old for P90X?  Bob was 60 the first time he did P90X. Check out his results below.

If Bob is not an inspiration than I don’t know what it is.  If you have questions feel free to leave a comment below and remember, I will be here with you every step of the way.  Grab this awesome P90X deal now by clicking here.

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