The other day I was scrolling through my social media newsfeed and I saw a post from a friend of mine who had recently had a baby. It said, “Just finished my run, now I’m drinking my protein shake!!” She was all excited because she had just worked out and is doing something great for her body. I can assume that she is trying really hard to get her pre-baby body back. Now, although I applaud her efforts to make herself healthier, I’m slightly frustrated and almost sad for her.

Why would I be sad? Because she is just spinning her wheels in her efforts to get fit. What will eventually happen is she will lose a little bit of “weight”, plateau, get frustrated at no progress and throw in the towel altogether. Plus she was drinking a protein shake after a cardio workout, which will not help her in building muscle like it would after weight training.

How do I know this? Because this WAS me! Read my story Here!

There’s a smarter way to exercise that will lead to REAL body change, with REAL results.

To get more bang for your buck, the key to sustainable fat loss is efficient exercise. The best exercises for this are short duration, and high intensity workouts, also known as HIIT (High Intensity Interval Training).

Weight Training combined with HIIT and Rest Based Training are the most efficient method for Fat loss.
I used to spend hours a week at the gym, an hour of cardio here and there and some light-moderate weight exercises. My nutrition was pretty good (high protein, low carb, low fat) , but for working out over 6 hours a week, I kept wondering why I wasn’t getting any results.
The answer is simple: my workouts weren’t efficient. I wasn’t working out smart.
I was doing long duration, moderate intensity workouts that, would burn some calories during the time I spent on the elliptical. But I was doing almost nothing to change my metabolic potential. I learned that if I wanted results, I had to be smarter with my workouts. I had to learn how to work smarter, and not harder. All of that being said, time spent on the elliptical or the treadmill is better than time spent not exercising. But cardio is not the BEST thing you could be doing to attain to your specific goals. When fat loss is your goal, you want to be using the most efficient method of exercise.

How do you know if you are working out efficiently?

1) Are you reaching EPOC?
AKA “Excess Post Exercise Oxygen Consumption, which is the higher metabolic rate that is observed by an exerciser well after their workout finishes. You can reach EPOC when you are working out at or near 100% of your VO2 Max. The easiest way to tell this is if you are breathless, your muscles are burning, you are getting hot and sweaty, and you are lifting heavy (the B’s and the H’s!). When you reach EPOC, you will be burning fat for 24-48 hours after your workout!! EPOC is actually linked to intensity of exercise, not duration. Having short, intense workouts let you take full benefit of EPOC and it’s hormonal afterburn, which will help you burn fat well after your workout is over.
2) How much time are you spending in the gym?
As busy women, we don’t have time to spend HOURS in the gym. Being more efficient with your time and energy is a win-win. Numerous studies have shown that even with overall training time being much less, people who perform short duration, high intensity workouts for short periods of time had better results in areas of body fat, weight loss, and fitness related goals than those who train for endurance. So in less time, more fat and more calories are burned. Another advantage is that it is much easier to be consistent with your workouts when they are quick! So not only will you be able to stick to your workouts easier, you will attain your goals easier and faster. I used to workout for 6 hours a week and now it’s only about 1 1/2 hours a week! And I’m in better shape now!!
3) Is your body shape changing?
The amount of fat and muscle on your body is body composition, and it also aids in your metabolic potential. Through EPOC and our high intensity and short duration workouts, we can increase our metabolism by maintaining lean muscle mass. The more muscle you have, the more calories you will burn (at rest!) and the calories that are being burned are coming from fat sources. On the other hand, less muscle mass equates to less fat being burned during and after exercise. Cardio exercises (running, elliptical, etc) may burn a small amount of fat, but you will also burn muscle with it as well. By burning muscle, the result is a slowed metabolism, and thwarting your progress. You would find that you would have to run longer and longer each time to keep losing “weight”. Therefore increasing your workout times. The short duration and high intensity workouts will burn fat AND preserve muscle, which then helps your body burn fat efficiently and stay lean.
So, what did this mean for Me? (And for all the women out there who are cardio junkies…. with no results)?
Basically, you’re burning less calories, less fat, by doing an hour on the elliptical or treadmill over 20 minutes of HIIT with rest based training. Pushing yourself until you can’t and resting until you can is a cardinal rule of rest based training and efficient exercise.
HIIT workouts are the best methods of exercise for fat burning. So, for best results in less time, keep your workouts short, 20-30 minutes, but keep it intense with AspiringFit Life workouts that include high intensity hybrid weight training circuits, sprints and metabolic conditioning.
By doing this, you will increase your metabolic potential, keep your lean muscle mass, burn your fat, and achieve YOUR goals sooner!
Workout smarter, not harder. So ditch the treadmill and grab some dumbbells! 🙂

I went to the Dentist the other day….

March 4th, 2015

By Katie Guinn

First of all, you may be wondering, “what’s so shocking about going to the dentist?”

Nothing really. In fact, I go everyday 😉

See, my other profession is a Dental Hygienist. I am passionate about helping people be their healthiest and happiest. I believe that being a personal trainer, nutrition coach and a hygienist allows me to do this.


As you can expect, I am very meticulous about my teeth. So when my boss (dentist) told me that I HAD TEN CAVITIES I was LIVID!!

I haven’t had a cavity in over 15 years, WTF? I mean, seriously, WTF???

So I did some digging and some research: I don’t drink soda or coke, which is notorious for causing cavities. I’m the healthiest I’ve ever been. Best nutrition, best shape. It just DOES NOT make sense.

But there was something I was wondering about.

Remember that email I sent you about BCAA’s?

I wondered if they could be the cause?

So like the good scientist that I am, I ordered some litmus paper and put my BCAA’s to the test.


And here’s the results:



WOW!! Can you believe it? A pH of TWO!! I might as well have been sucking on lemons the past year! A lemon has a pH of 2 and coke has a pH of 2.8!


This made this hygienist distraught. NO ONE had told me that this could (will) happen. My trainer at the time said it was ok to sip on BCAA’s to curb hunger and cravings, which they are great at doing. I even asked multiple trainers their opinion and they all thought it was fine.


But as a medical professional, I will tell you!!


Some easy ways to save your smile is by:

  • Drinking through a straw
  • Drink BCAA’s only during a workout
  • If not during workouts, drink them all at once. It takes your mouth 20 minutes to return to a    pH of neutral 7.
  • Don’t sip on BCAA’s or other acidic drinks: gatorades, etc.
  • Rinse thoroughly with water after drinking
  • Don’t brush your teeth right after drinking acidic drinks. Let your mouth go back to neutral before brushing. Toothpaste is abrasive and brushing will scrub off your enamel.
  • Use a high concentration of fluoride toothpaste like Colgate prevident or a Fluoride rinse daily.


Now, all that being said. BCAA’s are a great method for fat loss. Just make sure to use them carefully.


First of all, you may be wondering; “what the heck is a BCAA?” BCAA’s are an acronym for Branch Chain Amino Acids. They are comprised of Leucine, Isoleucine and Valine. These are essential Amino Acids, which means they are necessary for body function.

But what do they do?

Basically they have a branched side chain that turns the amino acid into energy. Scientifically speaking, they enter into the Kreb’s Cycle and help spin the Kreb’s cycle faster, which in turn causes you to have more molecular energy, and in layman’s terms THEY HELP YOU BURN FAT FASTER!

BCAA’s also help curb hunger and cravings. So if you’re getting a hankering for something sweet, drink some BCAA’s instead!

Other benefits of BCAA’s include:

  • They reduce muscle soreness from weight training
  • Provide muscle and energy production in workouts
  • Reduce muscle fatigue in workouts
  • Inhibits muscle cell breakdown
  • Improves insulin sensitivity
  • Curbs hunger and cravings
  • Enhance muscle protein synthesis
  • Increase fat burning and aids with fat loss
  • Supports hormone balance during intense training

My favorite brand is Scivation and I totally dig the mango flavor! It’s super yummy and totally hits the spot! Check out this supplement and other products I recommend here!!

Learning to Balance Life and Love

February 7th, 2015

By Katie Guinn

It’s the season of love! Valentine’s Day is just one week away! It’s this time of year where significant others shower each other in gifts of jewelry, flowers, and chocolates. Chocolates…. Uh oh….. Now chocolates are not conducive to fat loss. Especially when you eat the whole box in one weekend or day. Yikes!! Talk about a blood sugar spike and crash later.

But here’s a few suggestions to help you have a healthy balance for this romantic weekend.

  • Limit yourself to one splurge meal that weekend. It’s OK to have a bad meal every once in awhile. Just not every day.
  • Instead of getting or giving candies as a gift, suggest to your significant other something that you would like instead; flowers, a nice dinner, jewelry etc. I know that if I gave my husband candies or chocolates for a gift, I’d probably end up eating most of them myself. haha!! In fact, most people like suggestions, it makes it easy on them to get you something you really want.
  • If you do end up getting some candies, have a few and then take the rest to work or give them to someone. You don’t have to eat the whole box yourself! Your coworkers and your waistline will thank you.
  • Remember, it’s all about balance, not deprivation. You can do it!!
  • For some creative recipe ideas that are easy on your waistline, check out my fat loss friendly recipes here!!

Let’s face it, we are busy women. Life is hectic, work is stressful, family can be stressful. All of the daily things that we have to do pile up and it gets overwhelming.

But I want you to take time for yourself. Do something daily, by yourself that lets you unwind and relax. It’s important for our health to take care of ourselves mentally, physically, emotionally and spiritually.

I’ve personally started a new habit for the end of the week. As some of you may know, I’m a dental hygienist by day and a nutrition coach on the side. My passion is helping people become their healthiest. But my job takes a toll on my body, and dealing with cranky people who tell you that they hate coming to see you, takes a toll as well.

My new habit is this; I take a relaxing epsom salt bubble bath, turn the lights off, light an aromatherapy candle, play some relaxing music and pour myself a glass of my favorite wine.

Why? Because it’s something I NEED to do for ME. I am not being selfish by doing this in any way. I just need that time to decompress and destress. That allows me to be the best wife to my husband and the best person I can be to others.

How do you destress?

Exercise? Long walks? Cup of Coffee?



I get asked quite a bit; “what products should I use?” or “Where do I find the things that I need?”. So here’s a list of my favorite things:

  • Scivation Xtend BCAA’s
  • SweetLeaf Hazelnut stevia drops
  • Dymatize Elite XT Protein Powder
  • Walden Farms Pancake Syrup
  • Stevia in the Raw
  • About Time Protein Powder
  • Quest Protein bars



Products I recommend



 All photos courtesy of

Most of these items can be found on Amazon or If you have Amazon Prime, you can get many of these within 2 days and free shipping. Vitacost also ships for free with a $49 minimum purchase.