Blog Archives

Top 3 Ways to Boost Your Metabolism

I am a huge fan of the Tone It Up girls, Karena and Katrina. I love their Nutrition plan, their exercises and how motivating they are. They offer a great method of social support through a Tone It Up Community where you can post what you’ve eaten for the day, what exercises you have completed, questions you have and even just to say “AHH! I’M LACKING MOTIVATION!!!”

Katrina posted an awesome video on the TIU website about 3 ways to boost your metabolism. I strongly encourage you check out their webpage. They are extremely motivating and quite knowledgeable. Here are the main points from the video. If you check out the video, let me know what you think!katrina-hodgson-tone-it-up-karena-dawn-toneitup-girls-13

Top 3 Ways to Boost your Metabolism:


– If you are chronically dehydrated, you can gain up to 10 pounds in 1 year
– If you are not properly hydrated, your body cannot function
– K&K recommendation: drink at least half your body weight in ounces of water  (ex. if you weigh 150 lbs, drink 75 oz of water) and for every 30 minutes of activity you do, drink an extra 8 oz of water
– Interesting fact from K&K: You can gain this 10 pounds even if you are eating a good diet and exercising. This may be the key to helping you lose those stubborn last few pounds!

2. High Intensity Interval Training (HIIT)

– Increases your metabolism for the rest of the day. Why? Because of EPOC (Exercise Post Oxygen Consumption)
– What is EPOC? Since your body temperature is higher, it has to work hard to get back to a normal state and uses nutrients (Side note: I did a HIIT workout on Sunday and I was extremely red faced for at least 30 minutes after the workout… oh baby!)
– Turns us into a fat burning machine

3. Lean Clean and Green Foods

– Nutrient dense foods your bodies love: eat a certain parts of the day
– Lean meats, clean foods (process free) and green (tons of veggies, fruits – antioxidants etc)
– When you have protein- thermic effect on your body… you burn calories while you eat protein

Check out Karena & Katrina’s website: I love love love these girls! Such inspirations for me!



Accountability is Key to your Success

Often times while reading my notes, I have found that accountability is key to successfully reaching your healthy goals. What this means is you tell someone, whether it be a family member, friend, coworker or even a health coach, about your goal and they check in with you regularly to see how your goals are coming along. Since you’re having to be accountable, you’re more likely to stick to your goals for many different reasons. It may be because you are embarrassed if you do not reach your goals, maybe you’d be excited to tell someone that you have been achieving your goals or maybe for some other reasons. You can even be held accountable by making a contract with yourself. For example, your contract could state, “I will exercise 3 times per week starting today, November 20th, 2013” or even “I will do one exercise video every night until my vacation”.

I make myself accountable through an exercise group called “Tone It Up”. Tone it Up was created by two personal trainers, Karena and Katrina. K&K have made meal plans, exercise videos and a community where girls can talk to each other, check in by telling others what they were eating that day and writing down their goals. Girls can even ask questions to other girls that are a part of the community. For example, I vowed that I would do one exercise video every night (unless I am able to do a full hour of exercise at the gym or a wellness program) until I go on my vacation. Once I reach my vacation, I will commit to daily walks on the beach and also will want to do some form of activity 3 days of that week.

Make yourself accountable to help you reach success easier. On the days/weeks you don’t reach your goal, it’s okay! Everyone has off days. We can’t be perfect 100% of the time.

The last thing I want to leave you with is this. Someone posted a fun little quote up on their facebook that I wanted to share.

“Wow, I really regret that workout.” – No one ever.

If you’re interested in finding out more about Tone It Up, check out their website here: