The Lifestylista ®

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FITNESS

WANT TO BURN CALORIES QUICKLY BUT YOU DON’T HAVE MUCH TIME..? #Incline #Hill

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topofhill-tyson-beckfordWANT TO BURN CALORIES QUICKLY BUT YOU DON’T HAVE MUCH TIME..? I know you are busy and with all the stresses and the to-do lists, you can sometimes barely catch your breath, much less take exercise!!! Help is at hand.
Did you know that if you walk up a hill… If you UP THE INCLINE… YOU WILL BURN SIGNIFICANTLY MORE CALORIES, in a shorter time. In some cases you can HALVE THE TIME you need to burn the same number of calories!

If you are sitting there reading this and shaking your head, then have no fear. Let me give you a case study girl. You know I don’t plan to leave you hanging! LOL.

If a 59 kg (129 pound) woman runs at
7 minutes per mile:
1) On flat ground for 30 minutes she’ll burn 391 calories
BUT
2) if she ups the incline to 5% (either on a treadmill or walking up a very slight hill), she’ll burn 526 calories for half an hour!
3) If she decides enough is enough and she finds a steeper hill that is a 10% incline… in 30 minutes, she’ll burn 615 calories… oh my goodness!
4) What if said woman really decides to make herself a hero… What if she ups the incline to 15%???!!!!! Well in 30 mins she’d be burning a mammoth 708 calories!

So at an incline of 15% she can burn the same amount of calories in 17 minutes as she would burn if she ran for 30 mins on flat ground (0% incline)…

The bottom line is that BY INCREASING THE INCLINE, YOU CAN HALVE THE TIME YOU NEED TO BURN THE SAME AMOUNT OF CALORIES.

Even if you can’t run, this applies to walkers too. If you increase the incline you condition your muscles and you BRING ON THE FAT BURN

WHY DOES THIS WORK SO WELL?
Steep inclines cause your muscles to work harder and your heart too. It’s as simple as that. And if you’re carrying a weight up hill (for example, a backpack or a baby) then you burn even more calories.

WHAT IF I DON’T REALLY UNDERSTAND ALL THIS STUFF ABOUT INCLINES AND 15% AND ALL THIS?
Don’t worry bout it girl, just find yourself a hill. You’ll know when it’s working for you and as you get fitter, if your health allows it, you can try to go steeper.

Go girl. Walk up a hill today!
[Disclaimer: always check with a medical professional before starting a new exercise regime].

And why the picture of Tyrese??? Imagine him at the top of the hill waiting for you
No seriously, here’s my responsible answer to prove that this was not a totally gratuitous picture… ‪#‎Tyrese‬ is known as ‘The Body’ and these are the tips and tricks that’ll help you get your body the way you want it.
‪#‎BackByPopularDemand‬ ‪#‎Celeb‬ ‪#‎Exercise‬ ‪#‎FatBurn‬

love,
The Lifestylista
xox

WHAT ARE THE EXC– — USES YOU TELL YOURSELF for not having the body, the energy, the life you want?

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OneLeggedManno-excusesTELL THE TRUTH! COMMENT BELOW & VOTE ‘yes’ or ‘no’…
WHAT ARE THE EXC– — USES YOU TELL YOURSELF for not having the body, the energy, the life you want? SHARE BELOW! I love you so I’m going to bare my soul… My secret excuses were: 1) I NEED TO BE WEALTHY TO BE SLIM – personal chef, menus planned by others etc
2) my GENETICS – everyone in my family is big (the women at least)
3) maybe I have a SLOW THYROID… (I didn’t even get it checked by a doctor I just added it to my excuse bank!)
4) I DON’T HAVE TIME to get healthy -“I mean you have to research, learn new things. Too complicated and time consuming…”
5) secret excuse: if I change the way I live (and the way i look) I WILL BE THE ODD ONE OUT out with my friends and they won’t like me anymore
6) another secret excuse: BEING BIG IS WHO I AM. My identity. Who will I be if I am slim? It’s just “not me”.
7) I (incorrectly) assumed the only way to be slim for life was to live a life of sacrifice and deprivation. Now I know the opposite is true!
GO TO http://bit.ly/10dayfitness to take the first step to losing the weight and keeping it off… A free, fun 10 day challenge. Go on!!! You can do it!
I love you
love,
Kara
The Lifestylista
xox
#BeautifulAsYouAre
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MELT THE FAT GIRL! Secret Celebrity Strategies to LOSE WEIGHT BY… DANCING!

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Want to MELT THE FAT & DANCE your extra weight off?  Secret Celebrity Strategies to LOSE WEIGHT… CLICK VIDEO http://youtu.be/nmft4wpjxgw to see an example! FOLLOW THE INSTRUCTIONS BELOW TO MAKE IT EFFECTIVE.  Dancing has been shown to be hugely effective at helping people to lose weight. And what’s more… it’s free and you can do it anywhere, anytime.
— Life is short so let’s bring the joy, the love and the fun! And if you don’t enjoy your exercise, you won’t do it…

1) CHOOSE SOME FAST MUSIC
Make sure it’s a playlist of songs you LOVE! This will get you moving! You want to get your heart rate up. This isn’t the time for a romantic, slow song… 🙂 You’ve got fat to burn and muscles to tone!

2) DANCE FOR AT LEAST 20 MINUTES

3) MOVE YOUR WHOLE BODY to burn fat / calories
This is not the time for a shy, side to side shuffle! You need to move your legs and move your ARMS ABOVE YOUR HEAD to get the blood pumping and the circulation going. Move like you’ve got ants in your pants. Lose yourself in the music and raise your knees up high too! Don’t stop, keep moving.
30 minutes of dancing to hip hop can burn approximately 250 calories…

4) THINK OF IT AS INTERVAL TRAINING
Interval training – short bursts of very very intense exercise put together with less intense exercise is great for many reasons, including the fact that it helps you to burn calories much, much faster than when you exercise at a continuously moderate rate.
Dance to a fast song and GIVE IT YOUR ALL! And then you can dance to a slower song – keep moving while you recover, don’t stop – and then back to a fast one.

5) — — USE YOUR HIPS, BEHIND AND QUADS!
These are your most powerful groups of muscles and if you work them well, they’ll continue to burn calories for hours after you’ve stopped dancing (afterburn!).
The bottom line is you have my permission to GYRATE like it’s going out of style. Shake that behind / booty / a** and laugh out loud while you’re doing it.

6) ADD WEIGHT TRAINING
Hold a couple of weights, cans or water bottles while you dance. You want to build muscle for lots of reasons… including the fact that muscle burns more calories than fat does.

Remember to warm up before you dance. You don’t want to get injured now do you? 🙂
Disclaimer: I’m not a doctor so be sure to check with one before starting any new exercise program.

I’m here rooting for you!

love,
The Lifestylista ®
xox
CLICK HERE to SIGN UP http://bit.ly/LifestylistaBlogEmailClub for my Lifestylista email club to get LOADS OF GOODIES delivered directly to your inbox: *Premium Giveaways, *Free downloads, *Great strategies & secrets on how to LOSE WEIGHT, GET FIT and BE YOUR MOST FABULOUS!

Carnival Squat Challenge: Rihanna BUTT LIFT & SEXY THIGHS – Carnival 2014 Booty Exercises!

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Want to lift your butt and sexify your thighs? Join this Carnival Squat Exercise Challenge!
To get a perky Rihanna booty / behind / posterior… your starting point is CARNIVAL SQUATS. This is the Caribbean secret to strong thighs and REDONKULOUS behinds 🙂
And it’s a LOAD OF FUN too!

This is me dancing & exercising in a random car park in West Hollywood btw!

I’m Kara “KJ” Miller, aka The Lifestylista™, and I’m here to help you LOSE WEIGHT, get FIT and get your GROOVE back… Have FUN + be your most sexy & fabulous NOW! I did it and I know you can too girl. In addition to fat-busting weight loss, diet & fitness strategies… To take care of the whole of you, there are also world-class, slim-savvy tips to help you in the areas of BEAUTY, STYLE, FOOD and MOTIVATION.
www.TheLifestylista.com

I’m here rooting for you!
love,
The Lifestylista
xox

♥ CLICK HERE to SIGN UP http://bit.ly/LifestylistaBlogEmailClub for my Lifestylista email club to get LOADS OF GOODIES delivered directly to your inbox: *Premium Giveaways, *Free downloads, *Great strategies & secrets on how to LOSE WEIGHT, GET FIT and BE YOUR MOST FABULOUS!
MEDICAL / FITNESS DISCLAIMER – LIFESTYLISTA LLC: The information provided is for educational purposes only. Not all exercise programs are suitable for everyone. Please check with your doctor before starting this or any new exercise program or diet. This is particularly important if you have pre-existing health problems.

Song: ‘Roll It Gal’ by Alison Hinds (Download on iTunes – ‘Soca Queen’ Album, 2006)
Soca Music, Calypso, Barbados,
Trinidad Carnival 2014, Crop Over 2014, Nottinghill Carnival 2014

THE BURNING BRIDGE – FLATTEN your ABS & LIFT your BUTT :-)

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Hello you!!! Tired of a SAGGING BUTT & STICKING OUT BELLY cramping your style? Want AMAZING ABS and a SEXY PERKY BUTT? Well, I’ve made a video just for you 🙂 It’s fun and it’ll help you look FABULOUS! Go for it!!!!!

Hello! I’m Kara “KJ” Miller, aka The Lifestylista™, and I’m here to help you LOSE WEIGHT, get FIT and get your GROOVE back… Have FUN + be your most sexy & fabulous NOW! I did it and I know you can too girl. In addition to fat-busting weight loss, diet & fitness strategies… To take care of the whole of you, there are also world-class, slim-savvy tips to help you in the areas of BEAUTY, STYLE, FOOD and MOTIVATION.
www.TheLifestylista.com

I’m here rooting for you!
love,
Kara
The Lifestylista
xox
♥ CLICK HERE to SIGN UP http://bit.ly/LifestylistaEmailClub for my Lifestylista email club to get LOADS OF GOODIES delivered directly to your inbox: *Premium Giveaways, *Free downloads, *Great strategies & secrets on how to LOSE WEIGHT, GET FIT and BE YOUR MOST FABULOUS!
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MEDICAL / FITNESS DISCLAIMER – LIFESTYLISTA LLC: The information provided is for educational purposes only. Not all exercise programs are suitable for everyone. Please check with your doctor before starting this or any new exercise program or diet. This is particularly important if you have pre-existing health problems.

A Hula hoop life lesson I learned from exercising with Venus Williams

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I spent a day of working out with Venus Williams! How many times in your life have you NOT tried something OR just given it a half hearted try because you were too afraid to fail or afraid that you might look silly trying??? CLICK VIDEO: http://youtu.be/uUiGS2WPQJY
I have THREE words for you:
JUST
DO
IT.

— When your life is nearly over and you’re in your rocking chair, the things you may regret the most are the things you never even really tried for, the dreams you never really gave a chance!
I love you and I want you to live your most gorgeous life!
Kara
The Lifestylista ®
xox

What the Gabriella from @Hoopnotica in the background says: “And for a lot of adults this is overwhelming because people are so scared they are going to fail at it that they don’t want to look silly.”  I shot this video when I was working out with Venus Williams all day – lots of different types of workouts – so much fun AND so many opportunities to look like an IDIOT 🙂