Fit Yummy Mummy Blog – Post Pregnancy Weight Loss – Flat Tummy Workout

Pamela MacElree (co-founder of KettlebellAthletics.com) came down to Louisville this week for business, boot camps and some filming for her upcoming Kettlebell DVDs! You know we could not pass up the opportunity to get a Kettlebell workout in!

Just used an interval training soundtrack and Pamela put a series of challenging Kettlebell moves together to perform to the timed intervals.

Great way to add variety and spice up your fat loss workouts!

This is a 4-5 round metabolic Kettlebell training circuit consisting of

Filmed a sampler of what true intervals are all about using the Fit Yummy Mummy Interval Training Soundtracks!

Give it a go and leave a comment below to let me know what you think!

Here is the soundtrack sample:



Download your Interval Training Soundtracks today and FEEL what a difference it makes to YOUR cardio workout!

Click Here>>> Fit Yummy Mummy Interval Training Soundtracks



“I used the soundtrack today for my intervals and they ROCKED! I found that I got a much better workout when I didn’t have to watch the clock and I could just concentrate on what I was doing. Now if I could only remember to tighten my core I’d be set! Thanks for putting this together Holly it really helped!”
~ Katherine, Colorado Springs, CO

“Wow!! I purchased the Interval Training Soundtracks last night and tried the advanced level this morning and it totally blew me away. This is awesome!! Holly, you’re a genius. It is so fun to do with the soundtracks that I may do another one this evening. This is just so motivating for me to want to do my intervals. Thanks a bunch, Holly.”
~ Elsa, Laredo TX

“Hey Holly, I love your new interval program with the timed music and cued voice. This is going to make a difference in my workouts and my fitness outcome!! I am so excited, I can hardly contain myself.”
~ Elaine, Galt CA

“This is such an awesome sound track! I am so excited to do it again. it showed me I wasn’t working hard enough before-it was so easy to slack off but this really motivates you to keep trying harder until the end. My fiance was watching me when I was doing my intervals and he thought it was awesome! I couldn’t stop smiling while I was working out ~ haha!”
~ Katie, Kawakawa, New Zealand



Take the guess work out of Interval Training!

DONE-FOR-YOU Pre-Programmed Workout Soundtracks With Me as Your Personal Coach Telling You Exactly When To Start And When To Stop With Strategically Placed Countdowns and Updates, With All The Motivation You Need To Complete An Intense Interval Session!

No more watching the clock, trying to find the right music to match, or trying to find the motivation to push through another intense intervals session.

See complete package options HERE > “Fit Yummy Mummy Interval Training Packages”


All soundtracks are accessed online and can be downloaded as the music file of your choice.



You have 2 package options – The basic with 1 soundtrack and the Deluxe with 3 soundtracks. Download your tracks today, cut your cardio time in 1/2 and supercharge your results! Click Here>>> Fit Yummy Mummy Interval Training Soundtracks

It’s true!

How much have you invested in your cardio program?
What results have you achieved in return?

Traditional cardio is zapping your precious time, energy and motivation.

There is a better way ~ a cardio short cut!

Intervals

What are intervals again?

What is your workout costing you?

Time, money, energy, your sanity….?

Maybe it is time to then turn the tables and create the expense of FAT LOSS? That is what everyone desires in the first place, right? As you lose the fat, you reveal a new, lean, toned and beautiful body.

However as you begin a fitness plan, it can be quite confusing, for many plans lead you to believe that the best, fastest and most satisfying results are found in “Weight Loss” – only perpetuating the very unhealthy relationship we have with the scale.

Leading us to make the choices that causes the numbers to fluctuate which only drains our mental energies as we fret over what we are doing wrong to make the scale and our bodies so uncooperative with our efforts.

Time to Try Something New

Change your focus to Fat Loss and try what DOES work when it comes to effective and efficient workouts -and stop wasting your time, money, energies and sanity on a system that is not delivering the results you so badly desire.

What A Proven Fat Loss System Looks Like:

“It’s been a couple of weeks since I switched from the Nordic Track to treadmill-less intervals, and I have to say that I am already seeing results!” July 7th ClubFYM Forums: “I finally worked up the courage to ditch my Nordic Track (which I have used for the past ten years!) and tried the treadmill-less intervals today.

Do you have the components of an effective fat loss workout in place?

Based on the questions I have been receiving I am concerned that there is confusion on what a true fat loss workout plan needs to have in place. See if your fat loss plan measures up:

What is Resistance Training?

Resistance training – also know as weight or strength training or “lifting weights” – is the only form of exercise that can fire up your metabolism and create the lean, toned, defined body shape you are after.

Resistance training is any form of exercise that forces your muscles to work harder than they are used to in order to improve or increase the amount of lean muscle in your body.

Muscle is your metabolism.

The more lean muscle you have,

Super charge your bikini ready body results with a flat tummy workout!

Add this flat tummy circuit to your Bikini Fat Burn workout routine to burn more fat in less time, boost your metabolism and help you “tighten” and “tone” your tummy!

This circuit of 4 flat tummy moves are moves are designed to challenge all the muscles that wrap around your core plus incorporate your upper and lower body so your work more muscles and burn more calories!

All you need is a mat and a medicine ball (or a DB). Oh yeah…and be prepared to work with intensity! This not only supercharges your metabolism but means your workouts are done in a flash!

Banking your results on the calories burned on a treadmill? “Holly, It is hard for me to reconcile that when I was doing a longer cardio workout it would say I burned 500 calories and now when I do the short burst intervals for 15 minutes it says I only burned 160 calories. A few people told me the treadmill reading is wrong anyway. What do you think?” Thanks, K Great question! When Fat Loss is your goal, your concern and focus needs to lie in boosting your metabolism so your body burns more calories 24-7 – not just during the time you are “doing cardio”. A lot of women fall prey to the number of calories burned on a treadmill for it is immediate feedback…immediate gratification that they are making progress – and their efforts on cardio will erase the # of calories they indulged in the day before. Well this number can be off by as much as 30% as it does not account for several variable….such as: ~ your body fat percentage. A person who has a higher percentage of body fat will usually burn less calories than a person with more muscle mass. ~ your fitness level. If you’re new to an activity, you’ll usually burn more calories than a fit person doing the same activity. To further the issue, the typical “Cardio for Fat Loss” mindset is: The more calories I burn, the faster I will lose weight, the more weight I will lose. That is great, however, immediate calorie burn is not what makes a difference on your body’s ability to burn more fat and calories all day long. The elevated calorie burn you see on a treadmill diminishes and goes back to “normal” shortly after the cardio session ends. This means your body is burning less overall calories. Consequences of Long Duration Cardio Plus, the longer you “do” cardio, the more you put your body at risk of taking energy from or burning lean muscle. This is NOT good if Fat Loss is your goal. Muscle is the foundation of your calorie burn…the more lean muscle you have – the more calories you burn – all day, all night….sitting down, standing up, sleeping, watching TV….not just when you are exercising. So in essence – women find themselves doing more and more cardio based on the # of calories burned and the fact that they end up having to do more and more since the entire process ends up backfiring and slowing down their metabolism. It is very common for women to end up doing long bouts of cardio just to maintain a body they are not happy with, feeling nothing works and there is no other option. This is why a balanced fitness program is a must. Not only must you have a concern for supportive nutrition but also a fitness plan that addresses how much lean muscle your body holds. Resistance Training is the heart of a true fat loss program for it addresses how many calories your body burns 24-7. Following a progressively challenging resistance training workout plan increases your lean muscle and the more lean muscle you have, the more calories you burn – and the LESS Cardio you will have to do. Interval Training Short burst intervals are not going to show a huge increase in calories while you perform them. Take a look at my example from yesterday: Yep – after 13 super intense and sweaty minutes – I only burned 112 calories! If this was my only measure of success – can you see how I could quickly feel defeated and NOT want to stick with this type of cardio plan? I do not fret! Due to the intensity and nature of this intervals workout, I know my metabolism will continue to stay elevated for 24-36 hours afterward. Traditional cardio – while yes has some benefits – will not give you this benefit nor the advantage to faster and more effective fat loss. Super Busy? Finding it hard to fit your workouts in? Then why would anyone choose to spend the precious time the do have “doing cardio”? Intervals are short! As busy women, we just do not have the TIME to spend hours every week on the treadmill. Short burst intervals not only allow you to use your time more effectively, but also BOOST your Metabolism for there is no risk of the loss of lean muscle from long cardio sessions. So my advice is to not base your success around this feature on the treadmill. You will get results simply by following a balanced resistance training program that incorporates intervals – instead of hours of cardio! In need of a workout plan that delivers more results in less time? The Fit Yummy Mummy Fat Loss System maps it all out for you – helping you focus your cardio sessions on short, but intense intervals to help you see faster fat loss results. Additional Resources for Interval Training INTERVALS: The TRUE Fat Burning Cardio Crack Your Cardio Comfort Zone at ClubFYM.com for video tutorials and suggestions for variations on intervals. Is Steady State Cardio better than Intervals…According to Who?

“As I was doing my intervals on the stairs this morning, my oldest son, though who is now 13, will always be my babe asked me,

“What are you doing? I thought the challenge ended like 2 weeks ago?”

What a perfect teaching moment, huh? The STC ended, I explained to him, but my desire to remain fit and healthy did not.”

A quote shared from Cory’s Transformation Challenge Final Essay:

“It’s never too late to be who you might have been.”

“My son’s question will foster many future discussions. This lesson is going to carry over into so many areas of our lives! Can you even imagine how much mileage I’ll get from this???

I’m taking this one to the “Who Says?” discussion board!

“Who says my workouts have to end because the challenge is over?”

~ Cory, Proud Mom and Member of ClubFYM

“What are you doing Mom?”

Join in the discussion!

Leave your thoughts below….

You are always welcome to Join ClubFYM.com and meet Cory as well as hundreds of Moms just like you who have discovered not only the most effective way to reshape their bodies, but how to continue on and keep those results for a lifetime!

Join by Clicking Here => ClubFYM.com

“Holly~ I would like to learn more about intervals from you. I work out between 4 and 5 days per week, doing a variety of cardio and weights. I usually focus one day on cardio and the other day a split between cardio/weights. I’ve been reading about intervals and want to know how I can use intervals on the Eliptical trainer? I use them on the treadmill at rest going 3.5mph and 4.0 mph on the interval…I don’t find that I burn more calories this way though…any suggestions? I typically burn 435 calories in a 40 minute workout 20 on treadmill and 20 on eliptical..any help or advice would greatly be appreciated. ~ Heidi, brand new member of ClubFYM.com Heidi, Looks like you have a consistent workout schedule down – Good for you! Glad you are interested in finding out how to get the most out of your interval sessions. When it comes to cardio for Fat Loss….it is not how long you can go and how many calories you can burn. This only gets us into the trap of going longer and longer for little to no return. True Intervals are simply brief, high intensity periods of exercise (where you work out as intensely as you can for your fitness level) alternated with active recovery periods, where you slow down just long enough to catch your breath. Typically this takes place in no more than 10-15 minutes.