Tuesday, December 31, 2013

Your wellbeing begins with your thoughts..

You have everything it takes to create a life you've been wishing for! Whether it is to do with your health, your relationships, your career, or your overall lifestyle, you CAN change it for the better. 

NOTHING in life is permanent. The only thing permanent is change. This is one of the most exciting "Universal Laws" that life has to offer. This means whatever isn't working in your life can be changed. And whatever is working beautifully in the moment can continue to change and evolve into something even more beautiful.

Let's take the natural intelligence of your body for example: If you pinch an inch around your waist, the fat that you are squeezing is not the same as it was last month. Your adipose tissues (fat cells) fill up with fat and empty out constantly, so that all of it is exchanged every 3 weeks. You acquire a new stomach lining every 5 days. Your skin is new every 5 weeks. 

Your skeleton, seemingly so solid and rigid, is entirely new every 3 months. Every year, 98% of the total number of atoms in your body are replaced. 

So my question to you is: What makes you think you cannot heal yourself of discomfort or dis-ease? What makes you think you can't change the way you think and take care of yourself so that you don't keep contaminating your "new" parts with the "old" parts?

As human beings with conscious awareness, we're the only creatures on the planet that can change our biology through our thoughts, feelings and intentions. Our cells are constantly eavesdropping on our thoughts and being changed by them. The slightest shift of mood is picked up by every cell, which means that we do not think with our brain alone; all 50 trillion cells actively share our thoughts.

More and more, we begin to understand that thoughts turn into matter. What we think catalyzes a change in our bodies. When we're anxious, depress, frightened about the future or worried about the pass, we send our body messages that cause it to transform in an instant to help us react to the threat that faces us, even when no real threat exists. 

However, if we face each moment with present moment awareness, enthusiasm, passion for life, optimism and then openness to all life's suprises, then we send ourselves a completely different positive message.

Because we possess this sub-conscious ability to heal or create toxiciy in our bodies through thought, our work is to mentally go with the flow, creating positive thought patterns that support our optimal health and wellbeing.

Start your new year right! Whatever it is that you believe is not possible for you, change it now. Change that thought. Now that you have new information that your body is constantly changing to renew itself for your best interest, it is your chance to make new decisions for this new year. 

Change your thoughts right now, and you can change your life.

From my beautiful family to yours, have a happy new year filled with health, success and joy!

Saturday, December 21, 2013

Should you or should you not eat “junk” food?

It's ok to eat chips. It's ok to eat chocolate bars. It's OK to enjoy life and treat yourself with "fun" foods. Just BE SMART about it. Eat it in moderation. And make sure when you're eating your meals for the day you're eating balanced, nutritious, well-portioned meals. Then, enjoy fun foods every now and again.

It's not what you do, but how you do it. Learn to eat a few handful of chips instead of the whole bag. Eat half a chocolate bar and save the other half for another day. Your body can handle these kinds of foods if most of the time you take good care of it.

Life is for enjoying. So please enjoy! And stop stressing over things like this.

Have a tough time stopping at couple handful of chips? Can't help but finish a huge chocolate bar once you get started? No problem. Just carry a mini travel-size mouthwash (or toothpaste) in your bag. Or just have it handy in the car. 

When you have the urge to eat "fun" foods but trying not to, or when you can't help but want to eat more than a few, just rinse your mouth or brush your teeth. This can help dull your taste buds, and chances are, you'll lose your appetite for that moment since the food won't taste so great.

Monday, December 16, 2013

How to eat to maintain a healthy weight and boost energy

Question for Penny: What would be the best way to eat to maintain a healthy weight and boost energy?

Answer: Every "body" is unique. Your question is quite general without enough specific personal details such as lifestyle/wellness goals, health condition or fitness level, so it is difficult to give a precise answer. What I can do is provide a "general idea" of what you could eat to maintain a healthy weight and boost energy.

Try to stick to whole foods such as vegetables, especially green veggies. Add some good carbs like quinoa, or brown rice if you're not allergic to those things. Be sure to add some lean protein such as chicken or turkey breast, or white fish or salmon (that also provide good fats). 

Try to stay away from anything fried or high in sugar, bad fats (trans fat, LDL), or creams. These kinds of foods will drain you of energy and compromise your health.

Green tea (Matcha) is great too. Try to get as much greens as you can from spinach, kale, cucumbers, asparagus, broccoli. All this will help provide vitamins and minerals your body needs. 

Squeeze fresh lemon juice in your drinking water as well (for more vitamin C and alkalinity) to provide you with more energy. Or snack on red bell peppers.

Also, be sure to get enough sleep, 6-8 hours a night. If you don't get enough rest you won't have enough energy even if you ate the right foods.

You can always check out the Food & Fitness section here to get some more ideas and tips. 

Wednesday, December 11, 2013

Tuesday, November 5, 2013

Before you conclude, get your facts straight!

Question for Penny: I don't think I want to ever do exercises like jumping (plyometrics), squats and running up the stairs. I hear it will totally destroy the knees. So I don't know why trainers would even recommend this?

Answer: Your body was designed to do incredible things like jump, squat, skip, run and a whole lot more. If you don't use your body to do these movements, your ability to move this way effectively will inevitably weaken. 

When you say "I 'hear' it will totally destroy the knees," you need to take a closer look into who and where you're hearing this from. How reliable is that "one" source, or was it "MANY" highly credible sources? What "exactly" did you hear, or "thought" you heard? Don't conclude so quickly without getting all your facts straight. You can only hurt your knees if you don't know "how to workout properly." 

For example: Wearing the wrong shoes that don't provide proper support; not executing a proper warm up before you start going "hard core" on your workout; not stretching properly after a workout; not starting slow taking one step at a time up the stairs until your body adapts and builds strength before you go running two steps at a time; not taking breaks or having proper rest days in between. If any of the latter points lag, then YES, you can expect to get hurt. 

Plus, to avoid injuries in anything you do, proper form is KEY. (Yes, there are actually proper techniques that accompany each exercise move to maximize performance and avoid injuries).

Also, do you have an injury from the past that you did not properly tend to? If so, exercises that require your body to move a certain way may aggravate that past injury. You may not be aware of those side effects and could easily mistake your current movement or workout as "the source" of the problem.

So if you think you're going to hurt your knees doing exercises like jumping or running the stairs, then you DO NOT know how to workout properly. Ego may be your driving force instead of mind-body awareness and knowledge. It's not the workout that is the problem; it's the approach a person takes with the workout that can cause the problem. 

Hope this gives you a better sense of how you can be more empowered in your body — and prevent injuries!

Monday, October 21, 2013

Got 3 minutes? I've got a 3-minute workout for you!

Got 3 minutes? I've got a 3-minute workout for you! Get your heart throbbing, muscle burning and fat blasting, right where you are! 

If you say you don't even have 3 minutes to devote to your body, then you're just plain LAZY. You're also indicating that you do not respect your body enough to give it 3 minutes of attention. If that's the case, you've certainly made excuses long enough to make those excuses a "habit."

Break away from this "limiting habitual way of thinking." In just 3 minutes, you can feel better about yourself. Whether you're an advance, intermediate or a beginner, I've got all versions covered! Are you seriously going to make yet another excuse?

I dare you to do this workout with me. ;) Won't take up much time, but will reward much in return.

Make sure you warm up your body first with a few minutes of jumping jacks, or running-on-the-spot, before you begin. Then, let's do the 3-minute workout together!

P.S. Try to keep up with me, but also listen to your body. Gauge it, and go at your own pace — but keep it challenging! 

Thursday, October 3, 2013

How discomfort can start from your feet

If you want to be able to walk, run and jump freely for life, be mindful of how you treat your joints when you move right now (especially during workouts). Try to keep light on your feet, especially when you run or do a workout that requires you to jump (ex. Plyometrics).

Rather than mindlessly slamming your foot on a surface when you move, try to move light on your feet. You can tell when you're being heavy on your feet just by the noise you make when your foot lands on a surface. Try to make less noise — this way you know you're practicing to be lighter on your feet.

When walking or running, try to "place" one foot after the other, not "land" one foot after the other. Practice this better habit of movement. It may be hard at first to correct years of bad movement, but it will challenge you to be better and inevitably make you stronger for years to come.

When you do jumping movements, try to absorb the shock or impact of the landing by landing lightly on the ball of your foot first, then roll back towards the heel of your foot . Don't just mindlessly slam the bottom of your foot on the surface. This will severely stress out your joints. The impact will sooner or later cause pain in your ankles, knees, hips, butt and back.

So keep light on your feet. Your joints will thank you. Your back will thank you. Heck, your whole body will thank you!

Thursday, September 19, 2013

What can you do "right now" to feel more empowered?

Question for Penny: I feel really down and out. I feel like I can do many things better but I don't even know how or where to begin. What is the first step I can take "right now" to start feeling more empowered? 

What you can do right now is to learn to FORGIVE yourself. Just know that all you can do is your best. And your best will be different all the time. Your best will be different when you're happy as oppose to when you're sad or angry. And THAT IS OKAY. There's nothing wrong with that. It is only your ego that wants to label things "wrong." So you beat yourself up as a result. How do you break this unrewarding, habitual way of being?

First, try to delve deeper and see past the ego. In this way you can get in touch with your higher self — the wiser self who knows better. This wiser self in you KNOWS you can only do your best based on your circumstances in each moment. And each moment is never the same so you can't always be exactly the same either. You have to flow with the situation. In other words, you have to flow with life. ACCEPT your best as it is in each moment. FORGIVE YOURSELF. When you forgive yourself, you stop fighting yourself. 

When you stop fighting yourself, there's no longer a fight to tend to. Without the fight, you will have more energy to see clearly and move forward in a more empowering direction. I challenge you to try it. Try it for at least one full day. Just do your best, and no matter what happens, FORGIVE yourself without judgment. See what happens...

Thursday, September 12, 2013

What kind of excuses are you making today?

A workout is a workout no matter what. Whether it's 5 minutes or one hour, one body part or all your body parts, light movements or intense movements, a workout is a workout if you deliberately choose to move your body with intentions to make it better. 

So do not feel like it's not worth the time if it's a short workout. 5 minutes is better than zero minutes. Do not think that just because you can't walk, you can't workout; you could work your arms, or your back or maybe focus on abs. And believe it or not, every little bit counts in the long-term. 

What prompt me to say this today? Listen to this conversation (I've had to repeat many times before).

Client: I really wanted to workout yesterday but my legs are still sore from the workout the other day.

Me: Are your arms sore?

Client: No. Why?

Me: Well, if you really wanted to workout you could have worked your arms and do some light cardio. Maybe just do some push-ups till your arm and chest muscles burn.

Client: True. I could have done that. I don't know why I didn't think of it. Hmm... what if my arms were sore? Then I can't workout, right?

Me: There's always something you can do if you truly wanted to workout. If your legs were sore, you could have worked your abs, focused on core exercises. If your abs were sore, you could have worked your butt and calves. If your back was sore, focus on your chest.

There is always something you can do if you really wanted to do it. Unless you can honestly say that every single part of your body is sore, then YES, of course you should rest up and stretch!

Message of the Day:

Need some motivation? Click here.

Thursday, August 29, 2013

Are you easily annoyed by inconsiderate people?

Question for Penny: I find myself easily irritated by people who are disrespectful or inconsiderate. I get so annoyed that I find myself talking behind their backs. I know it's such a waste of time...but what can I do to let it go?

Answer: You are right! It is a waste of time, indeed. Cultivate your own garden and let go of your tendency to examine and judge how others cultivate theirs. Catch yourself in moments of gossip about how others ought to be living and rid yourself of thoughts about how they should be doing it this way, or how they have no right to live and think as they do. Instead, put your attention on your own life and how to improve it. 

Catch yourself when you are engaged in the habit of talking about others — about how they are wrong and you are right. Catch yourself and stop instantly. Just stop. Remember: the person making the time to judge others or gossip behind their backs is no better than the people they are actually talking about. 

Spend your energy wisely and stay busy and involved in your own projects and pursuits. If you're so busy tending to someone else's business, you're certainly in that moment taking attention away from tending to your own business.

You energize the very thing you focus your energy and attention on, so why not focus your energy and attention on how you can do better rather than on how the other person should be doing "right" in your mind?  

Tuesday, August 13, 2013

Are you completely "present" in each moment?

Sometimes while you’re home, your thoughts are still absorbed with solving the challenges at work. And when you’re at work, you find yourself worrying about problems at home. You may even go through the day without really listening to what others are saying to you. You may be hearing the words, but you’re not listening to the message.

You’re here, but you’re not fully present. You find yourself involved in yesterday and tomorrow, and never even notice that today is slipping by. You could end up going through the day rather than getting something from the day.

It’s important that you take the time to observe what is happening around you. Be alert. Be awake. Let life and all of its subtle messages touch you. Often, the most extraordinary opportunities are hidden among the seemingly insignificant events of life. If you’re not fully present—living the moment—how can you truly appreciate what’s in front of you, let alone give it your best?

Be in the moment as you deal with what’s in front of you at that given moment; break things down into
bite size pieces so they’re easier to manage. This way, you can accomplish many tasks well throughout the day, rather than stress out trying to accomplish one big unforgiving task only to achieve mediocre results.

Just for fun, let’s look at our lives as precious paintings. If this is the case, then what you paint and how you choose to paint, makes a difference to the overall picture of your life. Living your life being in the moment, making conscious decisions, can help you paint a better picture. So let’s take a closer look at what this could mean…

Let’s say you want to paint a picture of your life to include: a sun, mountains, lush green grass and a glistening sea of water. Being in the moment would mean paying attention to each element and doing your best to paint them well.

However, not being in the moment could mean missing crucial details that affect the overall look of your painting. Maybe you don’t pay attention to the sun; perhaps you even forget to paint the sun. Without the sun, would it still make sense for the water to glisten? Suddenly, your painting draws a different picture—one that isn’t as alive as you first intended.

Every element in your painting can change the look of your picture, just as every moment you live can shape your life. So do you want to let things happen to you? Or do you want to make things happen for you? The choice is always yours to make. And so it’s important that you’re fully present and always aware as you paint the grand picture of your life. Hold your brush firmly and paint all your moments well!

Thursday, July 11, 2013

What it means to "truly love" one another

I've come to learn that no matter what kind of relationship you're in, a relationship is a place you go to give. It's not a place where you go to "deserve", or "owe"; the latter notions mentioned are based on fear (driven by your ego mind), and not based on love (which is driven by your heart—your spirit). 

If two people are in a relationship to give to one another, they would then have balanced each other's needs and wants, and given just a little more weight to one another's happiness.

In a true partnership, the kind worth striving for, the kind worth insisting on, and even, frankly, worth divorcing over, both people try to give as much, or even a little more than they get. "Deserves" is not the point. "Fair" is not the point. And "owes" is certainly not the point.

The point is to make the other person as happy as we can because their happiness adds to ours. The point is, in the right hands, everything that you give, you get. If both partners are in it to give to the other, then somehow life's inevitable challenges can become a much smoother, healthier, happier ride.

As we go into the weekend, let's be reminded to not only "give" during "special occasions", but to give all year... everyday. It doesn't have to be materialistic. A priceless gift of acknowledgment, understanding, compassion, even a smile, a hug... doesn't matter what it is or how you do it just as long as your intentions are truly to make the other person's day a little brighter without expecting anything in return. 

This unconditional way of being is the thing that makes you rich! Makes you and others feel alive, nurtured and empowered like nothing else in this world can.

Tuesday, June 11, 2013

How to build a strong, sexy back while doing your cardio

Yes! There are many ways you can do your cardio workout while building a strong, sexy back. This not only saves you time in the gym, but it also challenges your fitness ability to a whole other level — improving your body composition and its functional efficiency. 

Anything that challenges you can change you! It can make you stronger — make you better! Not to mention, this type of high intensity workout can burn some major calories in a small amount of time, speed up your metabolism and blast fat fast!

Proper form is KEY! So please refer to the tips below to prevent injuries.

Cable Lat Pulldown (Wide Grip)

Primary muscles worked:
Latissimus dorsi, teres major, posterior deltoid, rhomboids, mid and lower trapezius, levator scapulae, biceps group.

Concentric phase (the movement of pulling the bar down while contracting and shortening the muscles being used):
Your back should have a slight lean back (15-45 degrees). Pull bar toward chest. Pull scapulae (back of shoulder area - shoulder blades) down and together, creating a natural arch in the lower back. Keep scapulae depressed (down) and retracted (squeezing shoulder blades toward each other).

Eccentric phase (releasing the bar back up to its original position while lengthening the muscles being used):
Let arms back up slowly to original starting position while keeping tension in the latissimus dorsi (broadest muscle of the back). There should be no change in the angle at the hips once original degree of lean is established.

Be sure to make time to stretch your back muscles after the workout (and even on a day-to-day basis) to release tension, maintain flexibility and prevent injuries. Watch this video and stretch with me! :)

Wednesday, June 5, 2013

Behind the scenes "sneak peek" of photoshoot with MuscleMag

MuscleMag, world's leading magazine in training and fitness, features celebrity fitness personality, Penny Phang. Here’s a sneak peek into some behind the scenes footage of the photoshoot. 

See more photos here

Sunday, May 19, 2013

How we can achieve our ultimate goal—together!

We are all the same. Deep down, at the core of each and everyone of us, we all have the same needs. We may be different in our approach, but that does not make us all that "different." We all have the capacity to love and to hate, to be kind and to be destructive, to be hurtful and to be caring. 

Some people have so much battling in their mind, they may temporarily lose their way (or lose themselves). It could very well be you, or me. So before we judge others who have done "wrong" or did things we do not agree with, perhaps we should have some compassion and be thankful that life hasn't yet provoked us enough to show our own dark colors.

Even if you haven't yet been pushed to completely unleash your distasteful side, it doesn’t mean that given the "right" circumstances, you wouldn't become "that person" you dislike. So as it stands, you would be wiser to have compassion, understanding, and deep acceptance that life is challenging for each of us... and that you and I are equal — no matter what our exterior may show.

Deep down we are no different. Whatever it is that we are doing, we are doing it because we all want to be happy, we all want to be safe, and we all want to be loved. No matter how you look at it, you really only have one ultimate goal; and that is, fulfillment. Whatever you're doing, you're doing it because you want to feel fulfilled in some way. 

Only YOU know what truly fulfills you. So choose the things (attitude, people, places, events, materials) that can bring more fulfillment to your life, and pay less attention to the things that take you away from it. Try to keep it simple. There's no reason to make things complicated.

Don't take life so seriously to a point where you forget to be "child-like" — to be young at heart. Remember, you have an inner child that lives deep within you who needs nurturing and attention. Let that inner child out to play often. Don't lock them up and shut them down. It's okay to cry, be angry, get frustrated and feel sad. A child would not hide these feelings for they are authentic... and so it is that you, too, are authentic when you express your true emotions. 

Don't lose that inner child within who's filled with love, wonder and compassion. Don't confine to logic all the time. Be courageous and use your imagination. Sure, logic can get you from one place to the next, but imagination will take you everywhere!

Use this world as a discovery center. Explore everything as a child would. Get curious, wonder, inquire, try new things, mess around with new ways of doing things, toy with ideas, play with nature, venture out of your comfort zone. Don't take yourself so seriously... when something goes "wrong," instead of saying "Oh, no!" learn to say "Oh, well..."

Friday, May 3, 2013

What does it mean to eat a balanced meal?

"Eat a balanced meal!" 

What the heck does that mean anyway? Well, generally, what that means is that you should enjoy your foods to FUEL up, NOT to fill up! To give you an idea, allow me to share with you a quick video of the lunch I'm making today...but keep this in mind while you watch:

The nutrients from food, and the portion size is KEY to creating a balanced meal. Without the details of your body's current state, I can only offer a VERY general guideline here: Have about a palm size (your palm) of lean protein, half cup to a full cup of good carbs, a ton of colorful veggies (at least 2 cups). BUT... 

..saying this, however, you've got to be flexible with your portions depending on your goals. So for example, for me, my portions are slightly different from day-to-day depending on the intensity of my schedule for that day. I ask myself: Do I have a jam-packed day of running around? Will I be working out today? If so, is it an intense workout or just an easy one? Or will I be having a relaxed day altogether?... 

...Maybe I'm recovering from an intense workout and need to replenish glycogen stores (sugar/energy) in my muscles for the next time I workout? Or maybe I want to really clean up my food today to make up for my "naughty-eating" from the past few days?

All these factors guide me to premeditate how much I eat, and what I eat day-to-day to supply me with all the necessary energy to thrive or maintain my ideal physique all year round. Want a clearer mental picture of what a balanced meal could look like? Check out my video above.

Friday, April 26, 2013

Are you using your mind wisely?

Before we go into the weekend, ponder on these wise words for a moment:

"I had a lot of tragedies in my life — most of them never happened." –– Mark Twain, famous American philosopher

"I find inner peace when I'm 'out of my mind'" –– Lyrics from a Music/Rap genius

Do you see what these famous lines have in common? They are encouraging you to get out of your head. Stop living "in your head." Come out of there and live in the here and now — yes, live here in THIS EXACT MOMENT where nothing is wrong; in this exact moment where "problems" cannot survive. The only thing "really happening" right now is you reading this article. That's it. Nothing else.

Most of us are so conditioned to create frightful or discouraging thoughts in our heads. But here's the thing: if those thoughts are in your head, then they are really only illusions. Illusions can only appear real once your attention is strongly focused there. So if you want peace of mind, get out of your head and be here, be present to this moment. Don't let the illusions in your head run your life and take you over.

Whether a "problem" is simply a prediction in your mind due to anxiety, or an imagination created by fear, your body cannot tell the difference. It cannot tell the difference between something that is happening RIGHT NOW in front of you and something that is in your mind. So as long as you're conjuring feelings of stress, your body will react accordingly by releasing stress hormones (such as cortisol), which can cause more disturbances in your body. 

Good news is your body can handle this kind of setback, however, the bad news is too much secretion of stress hormones over long periods of time can cause problems. This prolonged exposure to elevated levels of stress hormones can cause havoc in your system and eventually negatively affect the functional efficiency of your entire body. As a result, weight can fluctuate, dis-comfort will arise, and dis-ease can show up in various forms. 

So use your mind wisely. Use it to remember past mistakes and lessons so you can do better today. Use it to plan your day-to-day, moment-by-moment, to live a more enriching life. Use it to focus on ways to make things better for yourself and others.

DO NOT use your mind to worry and make a "problem" bigger than it really is. Do not dwell there in the past and be completely consumed and rendered paralyzed by it. The past is only but a memory and has no power over you unless you choose to focus all your attention there, and in doing so, energizing it and re-living it day after day.

Here and now is the only place you can make things happen, make things better; not there in the past, living in your head! Do not use your mind to predict the worse future or case scenarios unless you are doing it strategically with confidence to solve a problem. Otherwise it would only be counterproductive. 

Do not use your mind to make yourself sick or keep yourself sick. Practice being here. Start today. When you catch yourself getting lost living in your head — thinking of this, that, and everything unsettling (which will happen over and over again) — just kindly recognize that you're doing it, and bring yourself back to here and now by being intensely still and focusing on your breath. 

Be stubborn in this practice no matter how many times your ego tries to steer you back into living in your head. It is only in time, with repeated, uncompromising effort that this practice will open doors to a whole new world of peace and fulfillment so grand that your little ego mind could never have imagined.

Remember: A lot of the pain that we are dealing with are really only thoughts.

Sunday, April 21, 2013

Weight loss tip: Forget the scale! Here's why

Try to aim for "real overall results." Don't fixate only on your weight. "Losing weight" does not always ensure you are better, healthier, stronger, or more empowered. There are too many other factors that can be used to measure your success. Here are some examples:

- I have so much energy now. I can even run faster, jump higher, lift heavier than ever before! Grrr!
- I lost inches everywhere and can now fit into those jeans and actually look GOOD in them. Yes!! 
- My arms, legs and abs look strong, tight and defined — no more flabs for me, thank you very much! 
... you get the picture! ;)

Remember, the scale is not always the best indicator of success. I know for a fact that I weigh the same as most of my petite friends (I'm only 5'3"), however, though I may weigh the same as them and in some cases even weigh more than them, I still wear smaller clothing sizes than them (size 0-2 believe it or not). They wear bigger sizes than me (ranging from size 3-4). 

Why is this? Well, with my short intense workouts, I'm able to build lean muscle mass, burn fat, and keep it that way! With more lean muscles on me, I'm quite dense for a petite girl and therefore weigh more than I look. My muscles may render me heavier, but they also make me much leaner and tighter looking. Hence, I wear an extra small. So you see?...sometimes you've just got to say, "Who cares what the scale says if I drop inches and I look good in my clothes!" 

So no need to focus on the scale all the time. Focus on your performance and you will be TRULY EMPOWERED. You'll be able to workout with your body in a way that you couldn't before. Better performance will result in better body strength, shape, stamina and more! All these factors go hand-in-hand. So if you focus on drastically improving your performance, rest assured your body (inside and out) will drastically improve itself to match up!

If you want to workout smart to maximize your efforts; spend less time to burn more fat; learn short, intense workouts that work; feel free to get some ideas here by clicking the link "Fat-Burn Workouts" on the top bar. Or just click here.