I wanted to open this blog by thanking my dear friend Tristan for collaborating with me in his efforts.

His loyal readers might be wondering, Tristan, really!  Why Yoga?

I must address this by saying there is a massive misconception in mainstream society and the fitness community in general, that yoga is for women, elderly and those in touch with their earthy side. Yoga is for everyone!

Yoga serves as a natural compliment to strength training, fat burning, and heart pumping cardio. Regular stretching gives your muscles the ability to fire more efficiently without shutting down in response to stretched tendons and/or ligaments.

Yoga is naturally weight bearing in many of the postures.  As you hold poses and lift your body in amazing ways, you are isometrically contracting your muscles, inadvertently building strength, lengthening muscles, and reducing the chances of osteoporosis.  In addition, yoga has a unique “feel-good” and stress management component that may help prevent or relieve depression, anxiety and numerous other associated medical problems.

I teach Prana Flow Yoga.  Prana Flow Yoga is a type of evolutionary vinyasa yoga developed by Shiva Rea which focuses on the movement of the body initiated and guided by the breath.  Every class is designed to facilitate whole body transformations in strength and fluidity, circulation and centering.  Practicing Prana Flow will help keep your mind, body, and soul refreshed, focused, and connected to the ebb and flow of the natural body rhythms that surrounds your life.

Some people refer to Prana Flow Yoga as an “athletic” form of yoga – 90-minutes of calorie-burning, vigorous, endurance and strength-building kind of yoga practice.  Please take note not all classes are that way!  There are many different kinds of yoga.  Follow the link provided so you can read about, and further research, the different types of yoga.

Cori Fratelli - Yoga Genius.

What will reading this blog help you to achieve?

I am hoping to eradicate any misconceptions you have of yoga by offering you insight into choosing a yoga practice that suits your individual needs.  I will be guiding you in transforming not only your body, but also your mind and spirit, and serving as your guide on this river of life.

B.K.S.Iyengar says it best when he states, “”While the physical aspect of yoga is a legitimate place to begin, it is not the end… Even in simple asanas, one is experiencing the three levels of quest: the external quest, which brings firmness of the body; the internal quest, which brings steadiness of intelligence; and the innermost quest, which brings benevolence of spirit.”

Today we begin our quest together ~ Lets transform ourselves!

Ladies Only Weight Loss Advice – Transform Your Body For Summer & Beyond – Fat Loss & Sexy Tight Thigh & Bun Workouts

If you follow these 7 rules, you will lose belly fat, simply because your entire body will be burning fat at all times.

There are 7 Fundamentals for women to lose fat and transform their bodies - Callie tells you all 7...

Read each one, its not complicated – its proven and it is easier than you think.  This is your simple road-map to real results and a fat loss, lean muscle, tight hips and firm body COMBINATION!

1. Strength Training- the BEST way to change your body composition and boost your metabolism so that your body is a fat burning machine, burning fat optimally at all times.

2. Interval conditioning- skip the boring, slow cardio and rev up your metabolism and fat burning capabilities with interval work such as sprints or jumping rope. This type of training creates a metabolic effect that will allow you burn calories at the workout rate for up to 36 hours post workout.

3. Eat breakfast. Skipping breakfast slows the metabolic process down and you will not burn calories at rest as quickly as you should. It can also lead to over eating later in the day. Have a combination of complex carbs and protein and you will feel energized and full.

4. Drink plenty of water. Figure out your body weight (pounds) and drink 1/2 of that in ounces. Staying hydrated keeps your metabolism going and also helps prevent fluid retention.

5. Perform multi-joint movements when strength training. Squats, lunges, pull ups, push ups, and Kettlebell movements are the best for fat loss. You will rev up your metabolism, develop lean and toned muscles, and burn a ton of calories both during and after the training session. Avoid machines and isolated movements if you want to kick that extra belly fat (especially around the middle).

6. Don’t obsess over the scale. Weigh yourself once a week if you have to. Otherwise, just stay away. Focus on your physique, how your clothes feel, and your body composition. Get your body fat percentage tested every 6 weeks if possible. This will ensure that you are losing the right kind of weight. The scale cannot tell the difference.

7. Eat every 3-4 hours. If you starve yourself and restrict calories, your body automatically slows down and you will not efficiently burn fat. Fuel the fire (your metabolism) every several hours with quality foods such as fruits, veggies, lean protein, low fat dairy and healthy fats including nuts and avocados.

Losing body fat (in most cases, belly fat) is a complete process. You must strength train, eat properly and at the right times, perform high intensity interval conditioning, and drink plenty of water. If any of these pieces of the puzzle are lacking, you progress will suffer.
You cannot lose fat in just one spot, but for many women the excess fat lies around the middle of the body. If your body becomes efficient at burning calories while you are NOT working out, you will see drastic changes in your overall composition. Follow these 7 tips and remember that it’s a long term process, not a quick fix. Anyone can lose a few pounds in a week, but to create an efficient fat burning body, you must get in the trenches and do the work.

(*Note from Tris – Callie, SUPERB concise informative post – people, I hope you take these on board as they are the fundamentals – brilliant!)

Ladies Only Fat Loss Advice Here! – Get Flat Toned Tummy Muscles & The Body Makeover You Dream Of – Female Weight Loss Advice Right Here!

MFC Holiday workout 1

Hi and welcome to the first MFC ‘Holiday Season’ Workout.

This one is aimed at both men and women.  It is focused primarily on conditioning and six pack abs, although a nice benefit will be an increase in fat loss / caloric burn.

A great quickie you can do 3 times a week in your own home – no weights needed.  Keep fit during the holidays!

‘Holiday Workout 1′

Diagonal drop squat (pic1) (10 each side)

Sky pointers / striking cobras (Abs)  (pic2) (10 reps)

Flat hurdles (pic3)(10 reps each leg alternating)

Split single leg oblique crunch (obliques) (pic4) (10 reps each side)

Star push up(pic5) (10 reps)

Nose-to-Knee Breakers (Core) (pic6) (10 reps each side alternating)

point-to-point beepers (pic7 – rapid sideways shuffle, touch a point on floor then up to the other side 3 strides/steps apart) (10 reps each side alternating)

The MFC Holiday Workout 1

no rest between exercises

3-4 circuits.

40 secs rest between circuits.

No timing patterns – 10 reps every exercise (obliques 10 each side)

(*Pick up your MFC Exercise Encyclopdia here for upcoming intensity workouts)