It’s only TEN days until Christmas? Are you ready? I can’t wait to spend time with family and loved ones and enjoy the season the way that it should.

I just got back from vacation and I am sooooo excited to introduce to you my latest program!! It’s the 8×8 Challenge!! I decided I wanted to design an at-home workout program that would give women results fast, and was efficient and affordable.

This is what the program includes:

• 8 Weeks of fat-blasting workouts! ($350 Value)
• 8 Week Nutrition plan to give you the BEST results! ($199 Value)
• Live online support
• Access to a private and personal accountability group to help you stay on track and reach your goals.
• Workout schedule for optimal fat loss! ($50)
• Guide to Foods that promote fat loss ($89)

All of what is included in the 8×8 Challenge is valued at over $689, and if you sign up before the New Year, the 8×8 challenge is only $34.97!!! After the January 1st, the price for 8×8 will be $50.

Don’t delay!! Get fit and sign up today!!

October 27th, 2015.

By Katie Guinn

This weekend is Halloween. This weekend officially marks the start of what I call, “Candy Season”. From now until Valentine’s Day, you will be bombarded with candies, treats, parties and many unhealthy foods and meals.

Did you know that the average American GAINS 10- 15lbs during the holiday season?

What if you LOST 10-15lbs? You’d be ahead by 30lbs!!

Instead of waiting to set a New Year’s Resolution, set your goals NOW and get FIT by January 1st.

To kick off getting “Fit for the Holidays”, I have a new program I want to introduce to you. It has the same name and this is what it includes:

– 2 Months of Workouts for November and December

– 2 Months of a Food Guide and Meal Plan with multiple options to help you reach your goals.

– Online support and accountability group to help you stay on track.

– Proven workouts that will increase your metabolism and help you BURN FAT FASTER!

– Workouts that you can do AT HOME! No fancy gym membership or equipment required!

– Short, effective workouts that are only 30 minutes!

– Access to your fat loss coach (that’s me!) to help troubleshoot and solve any problems you may encounter.

– A $199 value for only $34.97!!!

Don’t wait! Get Fit for the Holidays today!!!

Someone asked me the other day, “how do I choose the healthiest meal when dining at a restaurant?” This person also asked me, “what’s better to choose; fat or carbs?”

Carbs can have a positive or negative impact on your body hormonally; carbs will increase your insulin response. Insulin does 2 things; build muscle or store fat. After a workout consuming a carb will help build muscle as your muscles are insulin sensitive. BUT, when your muscles are not insulin sensitive these carbs will be stored as fat/adipose tissue on your body.

Fat is hormonally neutral on your body, as long as it’s not consumed with a carb.

So, the main takeaway is to watch your carb intake. Watching your carbs and limiting them will help you make the best choice. Always go low-carb.

Here’s some ideas of what you can do to make your dining options fat loss friendly:

– Skip the bread basket, ask the waiter to omit it

– Toss the bun of your sandwich or burger

– Chicken breast or lean steak filet with a side of veggies

– Skip the chips and tortillas at a Mexican restaurant, order fajitas or taco salad, 1-3 bites of beans

– Breakfast options: plain oatmeal, egg whites, turkey bacon

– Grilled chicken salad with lots of veggies and choose a low carb dressing like; ranch, italian, any of the vinegarettes or red wine vinegar.

Here’s another tip: I always have stevia with me in my purse. I use the liquid bottle version to sweeten my oatmeal, iced tea, coffee and anything else. This helps me eliminate the extra calories and carbs that table sugar brings.

As a former gymnast myself, I love watching gymnastics whenever it airs on TV. The 2015 National Championships was on TV this weekend and I was excited, no doubt.

If you’re a fan of gymnastics, you’ll notice that the 10.0 system is long gone and now gymnasts receive scores like 15.750, 16.000 and so forth. This is because gymnasts are judged on their execution and difficulty of routine, and that’s how they get such an odd ball number….. Anyway, this has caused gymnasts to keep pushing the limits on difficulty and throwing harder and more difficult tricks. Which increases the chances for falling and making mistakes.

So, what does this have to do with nutrition and fitness?

When you decided to live a healthy lifestyle, you are walking the straight and narrow and it’s difficult, kinda like the balance beam. And there is little room for error as well. You have to “be on”, if you’re not on, then bam! you’re off the beam and there’s a deduction.

It’s a setback for sure, but one thing I noticed was this; when these incredible athletes took a tumble off the beam or another apparatus, they kept pressing on. They salvaged what they could. They didn’t have the attitude of “the heck with it, I’m not perfect so I might as well quit now”.

Just because you fall off, doesn’t mean to quit right then and there. Falls happen, and it’s ok, you’re human. Some may even think that “my day is ruined nutrition-wise, so I might as well finish off that carton of ice cream in the freezer”. No. Pick yourself back up and KEEP GOING!! Salvage what you can, don’t take any more deductions in addition to the fall you’ve already had. Take each meal, moment and movement as a challenge to do your very best.

Falls WILL happen, it’s how you deal with it that shows if you have the heart of a champion

Any one else having a LONG and HOT summer? Seriously, when the temperatures reach the triple digits here, it gets a little miserable…..  :/

But a little heat is a GOOD thing!!

Let’s talk about the B’s and the H’s!!

There’s 4 things you want to accomplish when it comes to a fat loss workout:

• Breathless- You want to increase your heart rate so that you’re working hard and becoming short of breath is a clear indicator of that.
• Burning- You want your muscles to burn, without a burning sensation your muscles aren’t working hard to start fat loss
• Heavy- Lifting heavy weights taxes your muscles. When muscles are taxed by heavy weights, they are stretched and broken down. When they are built back up, these muscles use the fat around them to rebuild, thus fat loss!!
• Heat- Generation of heat is an indication that your body is working hard and increased blood flow. This blood flow helps burn visceral (deep) fat, like your love handles and thighs. Heat is also an indication of fat loss!!

As you can see, a little heat is a good thing!

So, bring on the heat!! 😉