Category: Cardio

The BRAND NEW P90 - the "gateway to fitness"

9/15/2014

It's HERE - get the P90 Challenge Pack for $160 until November 3rd!

Have you ever done P90X??? It is hard!!! Have you ever tried P90X and failed?!?! YOU ARE NOT ALONE! Do you want to do P90X but you don't feel like you are at that fitness level just yet? Do you want a stepping stone to build a base level of fitness so that you can tackle something like P90X?

Well, Tony saw the need for a program that was the foundational skills to advancing to a more extreme workout and he created P90! He created it for people who want to be in the best shape of our lives, but need to start at the beginning and build core strength, stability and have correct form! It's about creating a safe and effective starting point for people to introduce fitness into their lives. It's also a great way for people to conquer their fears of strength training and working out.

Who would this program be perfect for?

You don't want a hardcore workout but you want to lose weight.
You want to get back some of the muscle tone you have lost over the years.
You want to just get out of bed in the morning without a backache.
If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you.

So what is this program all about?
It's not high intensity, its not pounding your joints. It's literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health! The moves are modified right from day 1 so that everyone can do the workouts.

So when will it be available?
The expected release date is September 23rd, 2014 through a Team Beachbody coach which is ME!

Who should do P90?
I believe that if you want to change your body, you want to start creating a healthy exercise routine then this is going to be the best way to do it. Tony Horton is an amazing trainer with an entire team behind his workout philosophy that is tried, tested and true. I know he presents amazing fitness programs: P90X, P90X2 and P90X3 and there is nothing short of amazing results from them all!

I know for a fact that this is truly going to be a spectacular workout. There is something out there for everyone! Sometimes we just need a little motivation in order to make it happen!

How Do I Make Sure I Am THE FIRST TO GET IT?!?!
I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust. I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED! My job as a coach is to be your support system, to help you to decipher the meal plan and put a list of foods in place. CLICK HERE to sign up to get more information!

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The benefits of staying hydrated and a Nalgene product review

7/11/2014

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One of my biggest pieces of advice to anyone who is looking to improve their health and nutrition is to DRINK MORE WATER. Water does amazing things for your body! Sometimes we even confuse thirst for hunger and many people are dehydrated without knowing it. If you feel thirsty at all, you're already pretty dehydrated. To estimate how much water you should be getting, divide your weight in pounds by 2 and drink that many ounces (more if you're working out)! Thank you Taralynn McNitt at Undressed Skeleton for this great post of how to mark your water bottle so that you can check in throughout the day and make sure you’re getting it all in! If you want to add a little flavor to you water, try a squirt of lemon, a squeeze of lime, a few sprigs of fresh mint or a cucumber or orange slice. You can even add a few berries or watermelon. What ever gets you to drink it up!

The benefits of staying hydrated and a Nalgene product reivew

The benefits of staying hydrated - 10 reasons to DRINK MORE WATER!

I like to carry a water bottle around with me, so I always have water on hand - that's why I was so excited when Nalgene reached out to me to try their products.

Nalgene has come a long way since their original shatter proof water bottle. They are now ALL BPA-free and leak proof (and still SUPER durable)! They are dishwasher safe and some are even graduated (so you wouldn't even need to mark your bottle as pictured above - it's already marked for you! They come in a variety of sizes as well as cap shapes, so great for sippers and chuggers! There are even sizes specifically to fit in cup holders and bike cages, so it really doesn't get much more convenient than that! They also have food storage containers (pictured on the far left). They've really thought of it all!

My personal preference is the "on-the-fly" style (pink bottle pictured above) because of it's easy flip-open design. It's great for carrying around and doesn't spill in my gym bag. Take a look a the variety of bottles they have and try one out for yourself! You'll love all the water you're drinking and how you'll feel afterwards!

What's your favorite water bottle?

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FitYaf's 1 Year Blogiversary

6/20/2014

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Tomorrow marks the first day of summer, which is also my 1-year Blogiversary (check out my first blog post ever)! Although my blogging has been a little sporadic lately, I thought I'd update you all on how things are going over here at FitYaf! I first started this blog after running a "100 days till summer" Challenge Group. There were so many great things that came out of the challenge - I wanted a place to share it beyond my group.

What has my fitness been like lately?

When 2014 rolled around, I set myself some fitness goals for the year. I was very happy with everything I achieved in 2013, and was looking forward to what 2014 had in store. I also had some personal (non fitness related goals), and if you follow be on Instagram or Twitter, you might already know that my husband and I are expecting our first child in October of this year! While I planned to be (and to this day still am) very active throughout my whole pregnancy, I quickly decided that maybe this year was not the year for these goals. After talking to my doctor, I got the go ahead to continue exercising (and teaching fitness classes), but as far as pushing myself beyond my current fitness level - I just didn't feel comfortable doing that. I did manage to hit one of those goals about a week before I got pregnant, so I can check off "run a 5k in under 25 minutes".

Once I found out I was pregnant, I was a little scared to keep up with my workouts, specifically running. My running workouts were typically completed in the early hours of the morning, and while I was very lucky in the "morning sickness" department, I still didn't feel great in the mornings. At first I did try to keep up with my "1000 miles in 2014" goal, running 91 miles in January, 84 miles in February and 74 miles in March, but tracking the miles was putting a lot of pressure on me, so I decided to save this goal for 2015. As it turns out, at around 14 weeks, I developed some pelvic pain that has pretty much stopped all running for the time being. I was able to run the Philly Love Run in March, and although I didn't train to hit my "under 1 hour and 50 minutes" goal, I finished the race (came in at about 2 hours and 10 minutes) and felt AMAZING!

Not running has given me more time to try out other workouts, or spend more time doing the workouts I was already doing. I'm spending more time with Insanity (about 2 times/week) and Melissa Bender workouts (about once/week). I've also been able to continue teaching 3 classes/week (boot camp, Bodypump and step aerobics). Sometimes it takes a little extra creativity to motivate the class when my own energy is dragging, but I'm up for the challenge. I'm also BEYOND excited to start Chalene Johnson's BRAND NEW AT HOME PiYo workout program. I just ordered mine yesterday, and I think it's going to be a great way to add some variety to my fitness. PiYo is an amazing workout that previously was only available in select gyms, but now you can order your own at a HUGE discount (while supplies last). This program is a mix between Pilates and Yoga and helps build lean muscle! Think - fast hot yoga but with the air conditioning on and awesome music playing!

So for now, I'm still working out about 6 times/week and loving this whole pregnancy journey. I'm taking it day by day without any expectations. I'm trying my best not to worry about every workout or every pound gained, and I look forward to revisiting my 2014 goals next year!

What have I been blogging about?

Over the past year, my blog posts have covered topics from recipes to healthy habits to workouts and more! Below are my top 5 blog posts:

My readers come from all over the world, but here are the top 5 cities where people love FitYaf:

Philadelphia
New York
Chicago
Minneapolis
Los Angeles

And finally, here are the top 5 blog posts that people find through searching on Google:

What is coming in the future?

In the immediate future, I have two Challenge Groups starting soon: a Shaun T boot camp and a PiYo boot camp. You can email me if you have any questions or if you're interested in joining on of these.

I do have some exciting product reviews, giveaways and recipes, coming your way this summer, and I'm going to be posting some more Fitness Friday Workouts. I'm not signed up for any races, and I don't plan to race again until next year. I look forward to the second half of my pregnancy and of course meeting my baby fitness guru in October!

What do you want to see more of on FitYaf.com? Have you had experience working out through a pregnancy?

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FitYaf's Summer Fitness Challenge with Shaun T

6/5/2014

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With summer coming up and some AMAZING deals on Beachbody workout programs, I'm so excited to announce my upcoming Fitness Challenge Group, starting JUNE 23! This Challenge Group is specifically for anyone who wants to start a Shaun T fitness program or add Shaun T workouts to their current routine. If you already own one of Shaun's programs, you can dust that one off and use it, or if you're looking for something new, you can get a brand new program from Beachbody's June promotions or SUMMER SALE (this includes discounts on Insanity, Asylum, Hip Hop Abs and Rockin' Body).

FitYaf's Summer Fitness Challenge with Shaun T

How long is the fitness challenge?

The fitness challenge will last for 21 days, as it takes about this amount of time to form a new habit.

What will participating mean for me?

The challenge will take place in a private Facebook group, where you'll check in daily and post updates about your goals. You can participate by following one of Shaun T's exercise programs or incorporating some of his workouts into your own workout routine.

What will the workouts be like?

The workouts will be at your own pace - even if you're a beginner doing Insanity, you will approach each workout from you own fitness level. I will help anyone come up with modifications, such as low-impact options if necessary.

What sort of nutrition program will I be following?

This group will focus on cleaner eating - we will share recipes and tips for helping you meat your health and fitness goals. You will also have the chance to buy discounted Shakeology for the 21 days (purchase of Shakeology NOT necessary to participate).

How do I sign up?

You can email me with any questions or if you're interested in signing up, OR you can head on over to my Facebook page and send me a message there!

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BondiBand Review and Giveaway

6/2/2014

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If you've got long hair and/or you sweat a lot when you workout, you probably are constantly searching for the perfect headband to keep your face dry and hair-free during your workouts. If you're anything like me - you're convinced your going blind the moment your sweat drips into your eye.

I do have a couple brands of go-to headbands, but I'm always looking for something new. That's why I was so excited when BondiBands sent me some to try out. Not only are these headbands fun and functional with great wicking capabilities, the company also donates 10% of all profits to the Dana-Farber Cancer Institute in Boston, Massachusetts.

There are headbands of all colors and sizes, and even ones with fun sayings on them. These are the ones I was sent to try out:

I tried these bands out for both a high intensity cardio workout and a weightlifting session. The bands staying in place and were able to wick-away all of the sweat from my forehead (which can be A LOT during those high intensity cardio sessions).

Here are a few facts about BondiBand:

Their products are unisex.
They are 100% American made.
They can be worn on their own or under other hats, helmets, and visors.
They are made of stretchy, breathable material which allows them to fit virtually every head size and shape.
Their fashion lycra fabric is fun and perfect for every day.
In warm weather the "No Slip, No Drip" moisture wicking headbands are great to wick away sweat, keep hair back, and keep ear buds in ears.
In colder weather, they are great to keep your ears warm.
Bondi Band donates 10% of pretax profits to Dana-Farber Cancer Institute.
In addition to the headbands they offer armbands, wristbands, wicking hats, wicking ponytail hats, wicking pigtail hats, wicking neck gators, wicking sweat towels, and even items for your children and dogs!!!
They offer customized products.

But don't take my word for it - try it out on your own. Enter below to win your own FREE BondiBand!

a Rafflecopter giveaway

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My Race Ragz Review and Giveaway

5/13/2014

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If you know me personally, you know I like to make my own shirts when I run marathons. Unfortunately, I'm not that skilled, don't put too much time into it and wind up ironing something on to a cotton T-shirt. While I don't hate running in cotton as much as most people, it's certainly not ideal.

I was recently contacted by MyRaceRagz about trying out one of their custom made tech T-shirts. I got to pick the style of the shirt and upload my own design onto a microfiber performance polyester shirt. While I don't have any specific races coming up that I could design a shirt for, I've been dying for a shirt that says "I run this city" and a picture of downtown Philadelphia - they ALWAYS seem to be out of these by the time I get to race expos. So, I took to the computer (and PicMonkey.com), and designed my own shirt!

My Race Ragz is a custom apparel company that offers printing and embroidery services. One of the unique things about My Race Ragz is that they will do your printing with no minimum order. The printing is done through a dye sublimation process where the dye is applied directly to the shirt. This ensures that your shirt retains its sweat-wicking properties and that the design never peels off (however this does limit the shirt color to white only).

My Race Ragz offers a wide range of styles for men and women and three fabric types: a 100% Microfiber Performance Mesh, a 100% Smooth Performance Microfiber, and a stretchy 88% Microfiber/12% Spandex blend. The My Race Ragz website has a variety of standard designs available, but you can upload your own design if you want!

Creating my custom shirt was easy. I went to the “Create” tab, uploaded the art, placed it where I wanted it, and submitted it! The shirt itself is excellent. It’s a nice quality, a normal thickness, and wicks well. I went with the men's T-shirt style, because that's what I prefer to wear while running. There are a variety of styles to choose from, including tanks and short sleeve shirts - both fitted and loose. I can't wait until I can custom design a shirt for a specific race!

Want to win your own custom My Race Ragz shirt? Enter below!

a Rafflecopter giveaway

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FitYaf's Fitness Friday Workout - Winter Blues

2/21/2014

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Depending on where you live, you might be experiencing the "winter blues" with me. I haven't had many outdoor runs this winter, but I have my group fitness classes to thank for keeping me out of a serious workout funk! On Monday nights at the Pottruck Health and Fitness Center, I teach a class called Body Blitz. It's a 1 hour class that alternates between cardio and resistance training. What types of exercises do we do in this class? It's more like what exercises aren't we doing? I love introducing new (and sometimes a bit awkward) exercises to keep things interesting and fresh, while continuing to work the same muscles in new ways.

Here are some other Body Blitz style workouts:

Notes about this workout:

Some of the moves in this workout are high-impact. Please feel free to modify the workout to make them low-impact if necessary.
If you're unsure about any of the movements, check out the videos linked to the name of the exercise or google them before you start the workout. You don't want to lose momentum, stopping after every exercise to look up how to do them.
The warmup and cardio sections of this workout are designed to do in a set amount of time. This means that you'll work at your maximum level (as hard and as fast as you can) during this part of the workout. Sometimes this might mean that you'll slow down, but as long as you're still feeling challenged, you'll benefit from the workout!
The resistance training sections of this workout are designed to complete a set amount of reps. Be sure not to rush these movements and perform them in a controlled manner. Choose your weights so that you can complete the workout, but it is still challenging for you!
Rest in between sets if needed, but no more than 1 minute!
Be sure to stretch at the end of the workout. Check out some post-workout stretches from Health.com.

Warmup

Do each for for one minute, as fast as you can:

Jumping jacks
Squat jumps (jump out into a squat, about halfway down, then jump back up to standing)
High knees
Jump rope side to side (use an imaginary rope, moving both feet together, jumping side to side about 1-2 feet)
Out & in (jump both feet out, then back in, knees slightly bent)

FitYaf's Fitness Friday Workout - Winter Blues

Resistance Training, SET 1

Sliding squats (20 each side) - use a paper plate on carpeted surfaces or a paper towel on tile/hardwood
Dumbbell around the world (20 each direction)
Lunge pulse (10 sets of 8 on each side) - step out into a lunge position and pulse up and down 8 times before switching to the other leg (challenge yourself by jumping to the opposite lunge position)
Alternating bicep curls/reverse curls (20 of each)

Cardio, SET 1

Do each for for one minute, as fast as you can:

Sprint in place
Side to side floor hops
Squat jacks
Plank half circles - from a plank position, walk your feet to one side, creating a half circle, then come back the other side (you'll have to adjust your hand placement, but keep them in the same general location)
Speed skaters

Resistance Training, SET 2

Narrow squats (40 total)
Tricep side push ups (20 on each side)
Moving lunges (4 sets of 8 alternating lunges) - with or without dumbbells
Alternating crab reach (20 on each side)

Cardio, SET 2

Do each for for one minute, as fast as you can:

Challenge

Burpee pushup challenge - 8 push-up burpees, increasing the number of push-ups with every rep

Core

Hip lifts (20) - try to lift your hips up vertically, and not back towards your head
Moving plank (8 sets of 4 'steps')
Snow angels (2 sets of 30 seconds)
Alternating leg drop (15 each side)

Stretch

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Philadelphia Diva Dash - Team FitYaf

2/20/2014

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Are you a runner who wants to take things to the next level? Or maybe you want to just have some fun with your girlfriends? Do you live in the Philadelphia area? Well, I have JUST THE RACE FOR YOU!

What is the SHAPE Diva Dash?

Forget barbed wire, fire pits and mud. We’re talking a women’s-only 5k course dotted with fun obstacles sure to challenge your agility, balance, strength and speed. Add in copious amounts of tutus, boas and bling, plus enthusiastic camaraderie, and you’ve got SHAPE Diva Dash.

Join the competitive wave and battle for a top finish and prize or saunter along at your own pace. We’ll time your efforts (if you want), but there’s no pressure to finish fast, so have a great time as you run, walk, jog or slog your way to the finish.
Tackle tough obstacles that challenge you or take the easy route. It’s your call. Different degrees of difficulty on some obstacles give you the chance to make the Dash as hard…or easy…as you want.
Sign up with your favorite ladies so you can be in the same starting wave. And don’t forget costumes! Tutus, boas, bling, and whatever other embellishments you can dream up are all the rage at the SHAPE Diva Dash.

What is the SHAPE Diva Dash Course Like?

The SHAPE Diva Dash course covers about 3 miles of trail, sand, and road. Each course is different. And just to keep things interesting, we throw in some crazy obstacles to test your strength, agility, balance and sense of adventure. Some obstacles will have both tough and easy options so you can choose the level of difficulty that feels right to you. And if you’re just not up for an obstacle, skip it altogether. We won’t tell! You should expect 10-12 constructed obstacles, not including obstacles from natural terrain. Whatever you fancy, there will be something for you. You’ll wish every 3 mile run was like the SHAPE Diva Dash!

The course will be different at each of the Diva Dash venues, but here’s a general idea of what to expect.

It’s not ‘World’s Strongest Woman’ – but you’ll have to flex a muscle or two. There will be options to choose from for varying degrees of difficulty.

You’re gonna run fast and we’re gonna try to slow you down. It’ll be fun!

What do you think of when you hear ‘ropes’? Maybe climbing or swinging? That sounds about right!

There will be some ‘strategy’ - you’ll have to make a choice or two… hope you choose correctly!

You know, just like they do in Cirque de Soleil…well maybe not quite like that. But you’re going have to FOCUS on this one.

How do you sign up?

Are you as excited as I am? Even better, want to get $10 off registration? Go to the Diva Dash Website and click on Sign Up. Or use THIS DIRECT LINK to get to the Philly race page! Use the coupon code AXDIVAJILLIAN to get your discount.

Don't know how to prepare? Sign up for my training plan!

In addition to $10 off your registration, you can also sign up for my 2-month training plan and virtual training group. Just email me or comment below, and details of the training plan will be emailed as we get closer to the training start date (July).

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FitYaf answers, 1st edition - Finding Balance

2/14/2014

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I was recently contacted by one of my readers, and I thought her question is probably one that many of you have, so I decided to answer it here.

Dear FitYaf,
How do you find the right balance between strength training and cardio? I know that most fitness advice out there tells you not to ignore the former in favor of the latter (even though cardio always seems to work better for me for weight loss, even though I know the logic is that strength training helps your metabolism). How much strength training do you need to do per week (time wise and number of days wise) to get benefits? And what do you find is a good weekly balance between strength training, cardio and rest days? Additionally, do you tend to "count" yoga as strength training?
Missy

FitYaf answers, 1st edition - Finding Balance

Thank Missy for your question! I think it's a great one and one that many people struggle with - finding that perfect balance. Like any situation in finding balance, it's a give and take. There are only so many hours in the day and so much your body has to give.

First things first - finding that balance depends on your own personal circumstances as well as your GOALS. Maybe you're training for a race? Maybe you want to fit into your skinny jeans? Maybe you are training for a figure competition? Maybe you just want to improve your health? Believe it or not, your final goal is going to dictate your training or workout schedule.

Your primary goal will give you a general starting point for figuring out exactly how to balance your training, as well as what type of cardio and weight training you should be doing. In addition to your primary goal, you will also need to take into account two other major factors:

Your body type - Are you naturally slim? Do you gain muscle easily? Do you tend to hold onto fat readily?
The type of training you're doing - Is it high intensity or low intensity? Does it fatigue you for weights? Does your weight training fatigue you for your cardio?

Training to gain muscle

You might be gaining muscle because you want a certain appearance, increase your metabolism or prevent injury. A good starting point is three strength training sessions per week, 20 to 30 minutes per session. Weight training three times per week should be sufficient to maintain and even build muscle mass.

Training to lose fat

With fat loss, your primary goal should be burning calories while sparing as much muscle as possible. Since you're most likely eating fewer calories, your body is not going to be eager to add muscle, therefore it's best to focus on keeping what you've got. Aim for 2-4 cardio sessions/week as well as maintaining proper nutrition so that you can make the most out of he fuel you give to your body. And let's not forget that proper nutrition is KEY to any training plan!

Training for a specific sport

If you are training for a specific sport, how many cardio sessions you need will depend greatly on the cardiovascular and muscle mass and strength requirements of your sport. Naturally, a long-distance runner is going to have far different requirements than a hockey or football player. The type of cardio training you do will also come into play.

Types of cardio training

The type of cardio training you do will have a tremendous impact on the frequency at which you can do it and still get the results you want.

Low-Intensity Cardio: Low-intensity cardio training, such as walking or slow cycling, can be done practically every single day (even several times a day) for longer periods of time. This type of training is very easy for your body to recover from, regardless of your body type and your goals. It will have very little negative impact on muscle gain and can help you burn calories for fat loss.

Moderate-Intensity Cardio: Moderate-intensity cardio training, such as jogging or swimming, will need to be done a little less frequently. This type of training requires more energy both to perfom and for your body to recover from. A person trying to lose fat can generally perform four to six moderate-intensity sessions per week at around 20 to 30 minutes each. A person trying to gain muscle should reduce this amount to two to three sessions per week.

High-Intensity Cardio: High intensity training is the toughest of the bunch but can actually net you the greatest and fastest results. This type of training is exemplified in activities such as sprinting and interval training. If you've ever had a coach make you run up and down hills, you've done high-intensity cardio. Basically, anything that you do as hard as you can for a short period of time could be considered high intensity training. In fact, intense weight training with short rest periods is very good for cardio capacity (the theory behind Cross Fit workouts).

High-intensity training is extremely effective for fat loss as it not only causes you to burn a lot of calories during the activity, it also raises your metabolism for a long time after the activity is done. This type of hard training should be done less frequently than the more moderate forms of cardio as it is much harder for your body to recover from. If you are training for fat loss, you should do at least two but no more than three high-intensity cardio sessions per week. If you are training for muscle gain, once or, at the most, twice per week should be the limit.

So what should YOU do?

The bottom line is that there is no perfect training plan that will fit everyone. You're likely going to have to experiment with different training plans and schedules to find something that works best for you. And just when you think you've got it all figured out, you might plateau and decide you need to switch it up again. So make sure you're doing both cardio and strength training no matter what your goals are, do workouts that you enjoy and challenge you and be sure to mix things up to avoid plateaus.

And YES, Missy! Yoga "counts" as strength training! Unless your goal is to do a pull-up, in which case, you'll probably want to work on your pull-ups instead.

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MASH Up Conditioning review and a giveaway!

2/10/2014

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I was recently contacted by Jamie at MASH Up Conditioning to review one of their home-fitness DVDs. One of the things I love about home-fitness DVDs is their reliability. With all of the snow and ice we've been having in Philadelphia lately, I know that I can count on my home-fitness DVDs! I couldn't wait to try this one out!

From Jamie:
My business partner and I are two moms on a mission to help others achieve optimal wellness in less time. We produce fitness DVDs and certify instructors to teach our group training format. Our workouts are based on the science of high intensity intervals which are 5-6 times as effective as steady state exercise. Our format combines Mind/Body, Agility & Strength, and High Intensity Intervals and are designed for 3 different fitness levels for safety and so that everyone can benefit.

The DVD I was sent was the Tempo DVD, which consists of 7 15-minute workout, split up into three sections:

Agility and strength (5 minutes)
High intensity interval training, or HIIT (5 minutes)
Mind, body and core (5 minutes)

I did both the T1 and T2 workouts back to back for a 30-minute workout. Each move had a beginner, intermediate and advanced version so that anyone of any fitness level could complete the workout and stay challenged. The DVD started out by saying that you don't NEED dumbbells for the strength moves, but if you're an seasoned exerciser, you're going to want them for the extra challenge (anything between 5lbs and 10lbs should be enough).

The thing I like about these workouts is that you can custom design your workout to fit your schedule and your training plan. If you're pressed for time, you can do a 15-minute workout, or if you want to hit it hard, you can combine 4 workouts for a 60-minute workout. The moves in the workout were unique, and great for cross training or adding variety to your workout. There is even a free eating and exercise guide that comes with the DVD!

HIGHLIGHTS

all fitness levels are shown for every exercise
includes yoga/pilates, strength training, and high intensity intervals all in the same workout
includes an eating and exercise guide
the workouts are supported by Dr. Mercola (world-renowned natural health physician)
the DVDs are great if you're short on time

a Rafflecopter giveaway

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<<Previous

The BRAND NEW P90 - the "gateway to fitness"

The benefits of staying hydrated and a Nalgene product review

The benefits of staying hydrated - 10 reasons to DRINK MORE WATER!

FitYaf's 1 Year Blogiversary

What has my fitness been like lately?

What have I been blogging about?

What is coming in the future?

FitYaf's Summer Fitness Challenge with Shaun T

How long is the fitness challenge?

What will participating mean for me?

What will the workouts be like?

What sort of nutrition program will I be following?

How do I sign up?

BondiBand Review and Giveaway

My Race Ragz Review and Giveaway

FitYaf's Fitness Friday Workout - Winter Blues

Warmup

Resistance Training, SET 1

Cardio, SET 1

Resistance Training, SET 2

Cardio, SET 2

Challenge

Core

Stretch

Philadelphia Diva Dash - Team FitYaf

What is the SHAPE Diva Dash?

What is the SHAPE Diva Dash Course Like?

How do you sign up?

Don't know how to prepare? Sign up for my training plan!

FitYaf answers, 1st edition - Finding Balance

Training to gain muscle

Training to lose fat

Training for a specific sport

Types of cardio training

So what should YOU do?

Have a question for FitYaf? Write in!

MASH Up Conditioning review and a giveaway!

Jillian [FitYaf]

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