Here’s a step by step guide to your best week of fat burning and toning.

1. Make sure you drink half your weight in ounces of clean spring water daily, in-between meals. (glass bottled water is best for fat burning)
2. Get 8 hours of sleep every night and turn off the TV at least 1.5 hours before bed.
3. Your meals should be comprised of organic, whole foods and the types of food consumed should be based on metabolic typing principles. (an example of breakfast would be organic chicken, organic raw vegetables, organic nuts and half an organic grapefruit)
4. Only perform interval based exercise (both cardio and resistance training). Workout 2 days in a row, take 1 day off and then repeat.
5. Perform only ground based resistance training. (ground based training is exercise performed while you’re standing or bearing your weight on your feet……which means “get off the weight machines”)
6. Take a high quality whole food organic multi vitamin and fish oil supplement, 3 times per day/with meals. Before your workout consume 2 capsules of CLA, a capsule of organic green tea powder plus one chromium tablet. Also take a high quality probiotic with every meal.
7. Stretch short muscles before every workout. (contact a certified CHEK Practitioner or experienced personal trainer for a muscle length assessment) Stretching long muscles increases injury potential dramatically and can distort your posture, leading to many other pain and disease states.
8. On your day off, try to throw in a yoga, massage or meditation session.
9. When you’re exercising, breathe in through the nose when you’re in the relaxed part of your exercise and breathe out through the mouth when you’re exerting yourself.
10. Try to have sex at least 3 times per week.
11. After your interval based training workout, drink a high quality organic protein shake. Just 2 scoops of protein and clean spring water.
12. Listen to music that makes you dream happy thoughts during your exercise. (choose songs that remind you of happy times in your life)

Doing these 12 things can help drive fat burning and toning through the roof. Comments? Write me personally at [email protected]