If you’d like your body to look great at the beach, try these two exercises. You’ll get a total-body workout … and you can adapt them to whatever shape you’re in.

Please don’t forget to warm up for a few minutes before doing these. I recommend you do the following twice: 30 seconds of marching in place followed by 30 seconds of jumping jacks, 30 butt kickers and 30 seconds of pushup walkouts.

After your warm-up, let’s get started with dirt diggers. They’re one of my favorites. They’re easy to learn and really work your core.

You start out almost as if you’re doing pushups. Put your hands flat on the floor, about shoulder-width apart. Extend your legs almost all the way out, but keep a very slight bend at the waist.

Now, lift your left foot a few inches off the floor and bring your left knee forward (towards your chin) as far as you comfortably can. Then straighten your leg and touch your toes to the floor again.

Next, do the same thing with your right leg. Repeat, always alternating sides. You can do these as slowly as you need to – or as fast as you’re comfortable going.

For a little extra challenge, you can add a rotation. Here’s what I mean:

When you’ve brought each leg forward, stop and rotate from the hips so you swing that leg under the opposite leg. Try to keep your upper body straight while you do this. Then swing your leg back to its “normal” side, and extend it all the way back before returning to your starting position.

You’ll really feel it after you’ve done a few of these.

Another exercise that’s great for building a beach body fast is the burpee. This is an exercise lots of pro athletes use. But they can be done at any intensity level.

Stand about a foot back from a sturdy table or weight bench that’s about knee-height. Place your hands flat on the bench, palms down. The heel of your hand should be right at the edge of the bench.

Now, leaving your hands resting on the bench, hop upwards slightly and thrust your feet back 12-18 inches. Land on your toes and the balls of your feet. With your hands still on the bench, hop back into your starting position and stand straight up. That’s all there is to it.

As you become comfortable with the movements, add a little speed. Burpees will quickly get your heart pumping.

For a bigger challenge, do burpees without a bench.

Start out standing straight up. Then bend at the waist and place your hands on the floor in front of you. Use the same hop and thrust you did with the bench, but extend your legs out almost as far as they can go.

Now reverse the hop and thrust so you’re crouching with your feet just behind your hands. Then stand up straight and repeat.

Again, as you become comfortable with the movements, add in more speed.

If you’re already in pretty good shape, you can use variations to really accelerate your progress. For example, you can …

• Do burpees with a pushup in the middle
• Do a spread-legged pushup in the middle
• Replace the stand-up step with a jump. From your crouch, jump into the air, raising your hands over your head.

Dirt diggers and burpees are the easiest way I know to build a beach body fast. Start doing them now, and by the time summer hits, you’ll be ready for that bikini.

Your Health and Fitness Specialist,

Yarixa “Coach Yari” Ferrao

I’ve been coaching for more than 10 years now, and I’ve seen some major success stories.

But some of my students’ bodies just won’t change – no matter how many burpees or sprints they do.

One of my students, K.B., was seriously frustrated by her lack of progress.

She was doing everything exactly like I told her to. She was eating right, taking her supplements, drinking tons of water, and doing the fat-melting exercises I gave her. Her weight still didn’t budge.

I couldn’t understand it.

I kept wondering what the heck was going on. Was she not telling me something?

And then I thought … it could be her thyroid!

You see, your body uses thyroid hormones to control fat-melting for energy and creating heat. These hormones regulate your body’s metabolism and control your weight.

So, I sent K.B. to see her doctor to get her thyroid tested.

He told her that her thyroid levels were within the normal range. But, I couldn’t help but think that something was up, so I sent her to take some additional tests over at my mentor Dr. Al Sears’ office.

It turned out that she DID have a problem with her thyroid. Dr. Sears helped K.B. regulate her hormones, and now she’s back on track to getting the body she always wanted.

Thyroid issues are becoming more and more common. And if you’re affected, it can have a significant impact on your ability to drop weight.

More than 10 percent of the population has a thyroid problem, and 20 percent of women over the age of 60 have subclinical hypothyroidism. But not nearly enough people are being treated.

This has a lot to do with medical professionals’ misunderstanding or misinterpreting of lab test results. Specifically, the TSH (thyroid-stimulating hormone). Many physicians think that if the test results come back within the “normal” range, everything is fine.

This isn’t always true.

These tests can be reliable, but there is still a ton of room for error.

Remember, everyone is different. It can take more than just a test score to find out if you have a problem. Symptoms, genetics, lifestyle and health history can also play a big part in figuring out what’s going on. Plus, the “normal” range for this test changes all the time.1

So, if you’re frustrated because you’re not dropping weight, even after the proper nutrition guidelines and exercise plans I recommend, you could have a thyroid issue.

You might want to get tested if you have one or more of these symptoms:

• Your hair has suddenly become dry, brittle and dull. It may have turned gray prematurely.

• The outer third part of your eyebrow is disappearing.

• You have coarse, dry or unhealthy looking skin.

• You have puffiness around the eyes and jaw line.

• You have slow-growing, soft and brittle nails.

• You’re moody, sluggish and depressed a lot.

• Your basal body temperature averages less than 97.6 degrees over the course of 3 or more days. Your basal body temperature is the lowest temperature your body reaches at rest. When I competed for a figure competition back in 2001, I used to do this to make sure everything was working properly. For 3 days in a row, I would check my temperature before I peed each morning.

I recommend going to a doctor who understands hormones, like an endocrinologist, and getting your thyroid levels checked. Then follow his or her recommendations for getting back on track.

Here are lab tests recommended by Dr. Sears. They give you the best information about your thyroid:

• TSH (the high-sensitivity version). This is the BEST for testing thyroid levels. But, most “normal” ranges are wrong. The ideal level is between 1 and 1.5 mIU/L.

• Free T4 and Free T3 (thyroid hormone tests). The normal level of free T4 is between 0.9 and 1.8 ng/dl (nanograms per deciliter). T3 should be between 240 and 450 pg/dl (picograms per deciliter).

• Thyroid Antibodies (including thyroid peroxidase antibodies and anti-thyroglobulin antibodies). This test helps determine if your body is attacking your thyroid or overreacting to its own tissues (i.e., autoimmune reactions). Physicians nearly always leave this test out.

• TRH Stimulation Test. For more difficult cases, TRH (Thyroid Releasing Hormone) can be measured.

Other tests that might be indicated for more complex cases are a thyroid scan, fine-needle aspiration and thyroid ultrasound. But these are specialized tests that your physician will use only in a small number of cases.

But in the meantime, there are some things you can do on your own to help support normal thyroid function.

First, Dr. Sears says it’s critical that you get enough of the right nutrients.

Here are the top 4 nutrients you need for healthy thyroid function:

1. Iodine. Iodine is perhaps the most important nutrient for the thyroid gland. It’s critical for thyroid health. You can find iodine in iodized salt; however, the amount is insufficient for maintaining proper thyroid function. Try adding more milk, shrimp and fish like cod and tuna to your diet.

2. Selenium. This rare mineral supports normal levels of the critical thyroid hormones T3 and T4. The best sources for selenium are fish, red meat and Brazil nuts.

3. Copper and Zinc. Animal studies suggest these two minerals are essential for healthy thyroid function. Some great sources are oysters, beef shanks and crab.

4. L-Tyrosine. This important amino acid is the building block of all thyroid hormones. It gives your body the raw materials it needs to maintain healthy hormone levels.

And last, but ABSOLUTELY NOT least, continue to EXERCISE, EXERCISE, EXERCISE. It’s one of the best things you can do for an underactive thyroid!

Dropping those excess pounds is just one good reason to make sure that your thyroid is healthy. When your thyroid is working properly, it also helps maintain healthy nails and skin and helps control your energy level … even your mood!

So, if you’re finding that no matter what you do, you still can’t drop the weight, don’t get down on yourself. It could be your thyroid.

Your thyroid can be affected by a number of other things including your sugar intake, eating processed food, stress, environmental toxins and lack of exercise.

So, one thing you can do right now is keep on moving!

You want to take advantage of everything you can to stay young, feel full of energy, and look amazing, right?

Then stick with me! If you do, you can look lean and sexy before you know it. I promise!

Lots of Energy, Love, Peace, and Happiness!

Coach Yari

[Ed. Note: Yarixa Ferrao, a.k.a. Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat reduction, sports performance and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at www.getfitin6.com.]

Happy New Year, my fitness friend!

New Year’s Day is right around the corner and you know what that means … time to make your resolutions to get a fit body, mind and spirit! And I’m here to help you keep them this year.

New Year’s resolutions fail for various reasons. Sometimes they’re too broad, sometimes they’re unrealistic, or sometimes you just don’t know what to do to achieve your goal.

So here are four ways to help keep your New Year’s resolution on improving your fitness this year:

1. Put yourself first. You make time for other people every day, but you might not give yourself the attention you need (and deserve!). Give yourself a portion of your day all to yourself … even if it’s only 20 minutes. Devote that time to improving your mind, body and spirit by doing one of my great fat-burning workouts or taking some time to meditate.

2. Make it mandatory. You brush your teeth every day without exception … well, hopefully … you shower … you walk the dog … Why? Because you have to, and it’s part of your daily routine. This year, switch exercising and eating right from “optional” to “mandatory” and see how quickly your body, confidence and overall health improves. No excuses!

3. Set mini goals. Instead of saying I won’t ever eat chocolate again or I’m going to work out every day for the rest of the year, start small. Take it one day at a time. This way, you can be happy you accomplished something and have the motivation to keep going strong. You could start by trying one of my online training courses for simple, easy-to-follow workouts that are broken down into daily segments. So every day you follow the program, it’s like you just reached another goal!

4. Learn how to set goals. To reach your goals, you’ve got to know what to do and how to stay motivated. And I have the perfect video clip for you. It describes a sure-fire way to accomplish your goals. All you need is some guidance and inspiration. Click here to watch it.

Lots of Peace, Love, Energy and Happiness!

Yarixa “Coach Yari” Ferrao

P.S. Keep in mind, change is key when making resolutions. Don’t be afraid to try new things until you find what works for you. Doing the same thing you’ve always done won’t give you the results you’re looking for. Have an amazing 2011!

[Ed. Note: Yarixa Ferrao, a.k.a. Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat reduction, sports performance and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at www.getfitin6.com.]

To learn more about Pure Radiance, Inc., call (888) 795-4005 or visit:

http://www.mypureradiance.com

Thanksgiving is quickly approaching and you’re probably getting ready to celebrate with your family and friends – with great food.

This is the time of year when most people put on a few excess pounds. I mean, how can you avoid it? All that turkey, stuffing, mashed potatoes, sweet-potato pie, green-bean casserole … it’s so easy to over-indulge now and worry about your waistline later.

But here’s some good news. You don’t have to pack on any pounds this Thanksgiving. You can stay on track and still enjoy your favorite foods. Here’s how:

1. Work out when you wake up. Before you sit down to watch the Macy’s Thanksgiving Day parade or turn on the oven, do a quick workout. You’ll feel more energized, you’ll burn calories and you’ll continue to burn more throughout the day. Remember, exercise also does wonders for your skin! It helps you sweat out toxins, regenerate new cells and optimize collagen production (helping reduce wrinkles). It also increases blood flow and brings nutrients to the skin, generating a healthy glow (and who doesn’t want to glow over the holidays?). It also reduces stress – a huge cause of many skin conditions. Short bursts of moderately intense exercise work best. I suggest five 50-yard sprints with a one-minute cool down walk afterwards and some stretches. Do that and you’re done for the day!

2. Drink a protein shake. Immediately after your workout, drink a protein shake. Protein shakes are great meal replacements. And with Thanksgiving being such a busy day, you probably don’t have a lot of time to prepare a healthy breakfast. A protein shake will give your muscles the nutrients they need to rev up your metabolism. Plus, they taste great. Chocolate is my favorite.

3. Keep healthy snacks on hand while cooking. Instead of snacking on the rich food you’re cooking, put out a vegetable or fruit platter for munching. This will help you avoid temptation, so you can enjoy the food you’re cooking later without guilt. Want to dip your vegetables? Use some balsamic vinaigrette instead of a creamy dressing.

4. Try a little of everything. When it’s time to sit at the table for dinner, serve yourself a little bit of everything. But do your best to keep your plate 70 percent protein and veggies and 30 percent of the other stuff. This way you won’t feel deprived, but you’ll still stay on the right path.

5. If you’re gonna drink, go ahead! You know what? If you’re following the previous steps, you’re already way ahead of the game. And you deserve to enjoy yourself … hey, it is a holiday! The next day, just begin your day with a workout and tons of water and you’ll be fine.

I wish you the happiest and best Thanksgiving ever. And I hope these five tips will allow you to enjoy this amazing holiday without feeling the slightest bit of guilt!

Lots of Energy, Love, Peace and Happiness!

Yarixa “Coach Yari” Ferrao

[Ed. Note: Yarixa Ferrao, a.k.a. Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat reduction, sports performance and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at www.getfitin6.com.]

To learn more about Pure Radiance, Inc., call (888) 795-4005 or visit:

http://www.mypureradiance.com

If you’ve been frustrated by a lack of progress in your weight reduction or workouts, it could be because of one of the most neglected and undertreated parts of your body: your thyroid gland.

One of my students, K.B., was doing everything right. She was eating well, taking her supplements, drinking tons of water and doing her fat-melting exercises.

But her weight still didn’t budge, and she felt tired.

I mentioned K.B. to my friend Dr. Sears, and he told me it sounded like she had a mildly underactive thyroid.

He told me that your body uses thyroid hormones to control fat-melting for energy and creating heat. That regulates your body’s metabolism and controls your weight.

But thyroid issues are becoming more and more common. And if you’re affected, it can have a significant impact on your ability to drop weight.

More than 10 percent of the population has a thyroid problem, and 20 percent of women over the age of 60 have what Dr. Sears calls “subclinical hypothyroidism.” But not nearly enough people are being treated.

So now, before I train anyone, I make it a part of my inventory to ask them if they’re doing enough to keep their thyroids healthy.

To make sure your thyroid is active and healthy, the first thing to do is look for these symptoms:

• Your hair has suddenly become dry, brittle and dull. It may turn gray prematurely.
• The outer third part of your eyebrow is disappearing.
• You have coarse, dry or unhealthy looking skin.
• You don’t sweat much, even when you exercise.
• You have puffiness around the eyes and jaw line.
• You have slow-growing, soft and brittle nails.
• You’re moody, sluggish and depressed a lot.
• Your basal body temperature (the lowest temperature your body reaches at rest) averages under 97.6 degrees for three or more days in a row.

If you’ve got any of these, there are some things you can do on your own to help support normal thyroid function.

First, did you know studies have shown that exercise helps your glands coordinate proper thyroid hormone levels?1 That’s why you need to continue to EXERCISE, EXERCISE, EXERCISE. It’s one of the best things you can do for an underactive thyroid!

Also, dropping those excess pounds is a good reason to make sure that your thyroid is healthy. When your thyroid is working properly, it also helps maintain healthy nails and skin and helps control your energy level … even your mood.

Second, eat foods that help out your thyroid. Some good ones are garlic, seafood, egg yolks and mushrooms.

For an occasional snack, you can eat a little treat that can give your thyroid a pick-me-up. It’s Mayan chia seeds (chia is the Mayan word for “strength”). They have lots of protein for endurance, and that’s why the Mayans used them for sports and hunting.

Third, if you can’t get enough help for your thyroid from the food you eat, here are Dr. Sears’ top five nutrients for healthy thyroid function:

1. Iodine is perhaps the most important nutrient for the thyroid gland. It’s critical for thyroid health. You can find iodine in iodized salt; however, the amount is insufficient for maintaining proper thyroid function. Try adding more milk, shrimp and fish like cod and tuna to your diet.

2. Selenium supports normal levels of the critical thyroid hormones T3 and T4. The best sources for selenium are fish, red meat and Brazil nuts.

3 and 4. Animal studies suggest copper and zinc are essential for healthy thyroid function. Some great sources are oysters, beef shanks and crab.

5. L-Tyrosine is an important amino acid that is the building block of all thyroid hormones. It gives your body the raw materials it needs to maintain healthy hormone levels.

Lots of Energy, Love, Peace and Happiness!

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

1.Ciloglu, Figen, Peker, Ismail, Pehlivan, Aysel, et al, “Exercise intensity and its effects on thyroid hormones,” Neuroendocrinology Letters Dec 2005; No.6, Vol.26

To learn more about Pure Radiance, Inc., call (888) 795-4005 or visit:

http://www.mypureradiance.com

Stress can really take a toll on your skin. It’s one of the biggest culprits when it comes to acne, wrinkles, hives, and other skin conditions like rosacea.

In fact, there’s a field of science devoted to the connection between stress and skin conditions. It’s called psychodermatology.

This science looks at how your emotions affect your skin. Experts in this field have shown that more and more skin problems are related to your psyche. Things like meditation, relaxation techniques, and exercise are proven to help.1

Yup, exercise does wonders for your skin. It helps you:

• Sweat out toxins
• Regenerate new cells and optimize collagen production, helping reduce wrinkles
• Bring more blood flow and nutrients to the skin, generating a healthy glow
• Reduce STRESS, a huge cause of many skin conditions!

Exercising helps relieve stress because it:

• Releases endorphins, your brain’s “feel-good” chemicals
• Reduces the production of stress hormones like cortisol
• Improves your self confidence, so it improves your mood
• Allows you to concentrate on the moment and being present. This helps elevate your mood and energy!
• Brings more blood flow and oxygen to your brain
• Physically allows you to endure everyday tasks easier, therefore relieving some physical stress that you might have to deal with otherwise
• Relieves feelings of anger and hostility

Below are my three favorite exercises for reducing stress levels and helping your skin stay bright and healthy!

Click on each exercise to follow along with me:

1. Pushups
2. Burpees
3. Diaphragmatic Breathing

Your Health and Fitness Specialist,

Coach Yari

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

1. Poot F, Sampogna F, Onnis L. “Basic Knowledge in Psychodermatology.” Journal of the European Academy of Dermatology and Venereology 2006. 227-237.

There was definitely a reason behind it, but exercising wasn’t really it. I found this out through simple observations of myself, and then research backed it up.

In fact, research shows that exercise improves the look of your skin by:

• Increasing blood flow to the skin
• Renewing cells
• Flushing toxins out of the skin through sweat
• Improving digestion and bowel movements, and improving kidney and liver function, which decreases toxins in the body
• Decreasing stress and the production of stress hormones such as DHEA and DHT, which are part of acne flare up1

So, if you’re breaking out when you exercise, what’s causing it?

It’s more than likely from one of these 5 problems:

You’re wearing makeup when you exercise.

I used to wear makeup all the time! As a woman, I do understand the pressures of always looking our best. But wearing makeup will clog your pores, especially when you’re mixing it up with sweat and oils that are being secreted by your skin when exercising. It doesn’t even matter if it’s mineral or not, it will still block your pores. So, if you’re wearing makeup, wash your face before you work out and pat dry. And if you still want to feel “pretty” while working out, just wear a bit of mascara and some lip hydration, and you’re good to go.

You aren’t washing your face or showering after your workout.

This is a must! Even though sweat unclogs pores, it leaves behind a salt residue which can clog pores again. In addition, cells are being renewed… so, if you don’t wash your face and body, the dead skin cells may also clog your pores. I like to use mild tea tree oil soap so it doesn’t dry out my skin too much. In addition, depending on your skin, applying a good moisturizer that doesn’t clog the pores will help keep your skin balanced and reduce the secretion of too much oil.

You aren’t drinking enough water.

If you don’t drink enough water, you will be dehydrated. Dehydration doesn’t allow the body to optimally circulate nutrients, vitamins, minerals, or antioxidants. While at the same time, you’ll probably retain water, which will not only have you sweat out all the toxins, but also will add a few more pounds to your weight. And I’m sure you don’t want that to happen. Please don’t forget: Clean, filtered water is best. The fewer toxins you have to get rid of, the better.

You’re eating too many carbohydrates or processed foods.

I found that when I reduced the amount of grains in my diet and increased my protein and fats, it certainly helped. I noticed that when feeling my face with my hand, it felt less “bumpy.” Interestingly enough, in my research I found that cultures who eat more grains and stray away from their native diets have crooked teeth and acne. Also, just recently I found a study published in the American Journal of Clinical Nutrition and the Journal of the American Academy of Dermatology to support what I thought was a heck of a good theory:

Professor Mann, along with Robyn Smith, PhD, and Royal Melbourne Hospital, divided 43 males, between the ages of 15 and 25, into two groups. One group was given foods with a low-glycemic index, such as whole grain breads and pasta, legumes, and high-protein foods. The second group was fed a more “typical” teenage diet consisting of white bread, potatoes, and sugary drinks and snacks.

After 12 weeks, the boys in the high-protein, low-glycemic-index group showed a 50% reduction of acne.

You’re not getting enough antioxidants or greens daily.

Yep, back when I was breaking out, I certainly wasn’t eating enough veggies. Now I incorporate at least 1- 2 servings of veggies in my day. But even better, I found a really quick and easy way that you, too, can get these rich greens into your body. Get the greens in powder form and mix it with water. I do 1-2 drinks a day. One tip though… since it may take a few times to get used to the taste: Add a bit of cranberry juice to it or blend the water and ice in something like a Magic Bullet. My skin has dramatically improved because of this. It looks more glowing, super hydrated, and more radiant than it has ever been.

Your Health and Fitness Specialist,

Coach Yari

Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.

If you’re still doing a “modern” workout routine – working out separate muscle groups each day like back and biceps, chest and triceps, shoulders and hamstrings – you could be making yourself more prone to injury.

Our bodies do not move anything in isolation, but rather integration. This is when all muscles work together to move, such as picking up a baby, walking, or pulling a door open.

If you train your body to do isolated movements, the muscles needed for everyday movement are not communicating with each other.

You’re conditioning your body to train slowly. So if you try to do things like play a sport which requires explosive movement, your body may not respond accordingly. And you might get hurt.

This is just one of the flaws of typical training workouts recommended today.

So, what should you do instead?

One of the best things you can do is use your own body weight in a circuit-style routine. You start by picking 5 or 6 exercises. One for each major muscle group in the body.

This works beautifully for Dr. Sears’ PACE program… it’s fun, quick, and it’s easy to create variations. And it’s the variations that will keep it effective over time.

For example, here’s what a simple circuit could look like:

• Push-Ups – 10 reps
• Crunches – 10 reps
• Pull-Ups – 10 reps
• Lunges – 10 reps each leg
• Dips – 10 reps
• Run/Sprint (to your best ability) – 50-100 yards or 10-20 seconds

At the end of this set, rest until your heart rate lowers to at least 30 beats above your resting heart rate. For example, if you have a resting heart rate of 70, and you then do a set and it reaches 150 or so… wait until it at least goes back down to 100 beats (30 beats above your resting). Then repeat the circuit.

Start off with at least two sets. As you become more conditioned, you can make progressive changes by adding sets and changing the exercises in the circuit pattern.

Try out this simple circuit, and I guarantee you’ll build bigger and stronger heart, lungs, AND muscles.

This is just one of the many valuable tips I’ve included in my brand-new exercise program, The Unconventional Fat Loss Methods 99% of Trainers Don’t Tell YOU! I’m so excited about this, because I want you to know the correct way to train for maximum energy and fitness.

You’ll get a two-volume DVD set, plus a companion manual full of even more tools to ensure your success. This is the stuff you need to know to keep you looking and feeling full of energy, super fit, and healthy.

You’ll also see what my brilliant colleague, Dr. Al Sears says on the most coveted anti-aging secrets that will blow your mind – especially once you realize how easy and inexpensive they are.

There’s no time like the present. Get your copy today!

Your Health and Fitness Specialist,

Coach Yari
Certified Personal Trainer (NASM)

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

Coach Yari

Eat small, protein-rich meals every 2½ to 3½ hours.

When you eat small, frequent meals it allows your body to become a metabolic machine.

You see, when you don’t feed your body often enough – or feed it the wrong kinds of foods – it starts thinking it’s going to starve, so it goes into what I call “defense mode.” And that’s bad news. Because when this defense mechanism kicks in, your body begins storing FAT – the last thing you want it to do!

Now, I’m not telling you to fill up on pasta, french fries, and hot dogs every couple of hours. That’s not the way to go.

Instead, to ramp up your fat-burning capacity, you need to eat foods that can be digested and absorbed properly. That includes lean proteins, vegetables, salads, and complex carbs – foods that are in a form closest to what nature intended.

The best thing about it: There is absolutely no sacrifice involved. You’ll just get to eat a lot more of plenty of foods you like.

Lean Protein: There’s no need to stay away from protein. In fact, it’s the one food that’s really going to kick your metabolism into overdrive. When you get enough of it on a regular basis, your body has no reason to store fat. Try fish, poultry, lean steaks, eggs… and yes, you can eat the yolk too.

Veggies and Salad: Eat as many vegetables as you like… the greener the better, but all colors are good. They may not have as much nutrition in them as they used to, but they’re still a good way to get the antioxidants and nutrients your body needs to feel satisfied and healthy.

Complex Carbs: Instead of getting your carbs from processed sugars and refined wheat products that pack on the weight, get as close to nature as you can. Stick with foods that are low on the glycemic index, like brown rice, sweet potatoes, millet quinoa, sprouted grains, and beans.

Here’s an example of my daily eating plan…

Your Health and Fitness Specialist,

Coach Yari

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]

If all those extra holiday carbs got the best of you, you may be carrying a few extra pounds into the New Year.

As a personal trainer, I’ve found that Dr. Sears’ PACE program is an easy way to get into an exercise routine that quickly cranks up your metabolism.

How does PACE do that for you? One of the keys is to concentrate on exercising your largest muscle groups first.

Most people I work with can’t guess their biggest muscles when I ask them. But it’s simple…

Your three biggest muscles are at the front of your thighs, the back of your thighs, and your butt. That’s your hamstrings, quads, and glutes.

So, here’s what you can do to get started…

Jump rope. It may sound old-fashioned, but jumping rope is one of the best ways to burn the most calories in the least amount of time. Plus, jumping rope works to build and tone the muscle in your hamstrings, quads, glutes, and calves to help you burn fat faster.

When you apply PACE, here’s what your jump-rope exercise routine will look like:

Squats also focus on your larger muscle groups. I call this the “king” of exercises! To do them, spread your feet until they are shoulder-width apart, push your hips back, bend at your knees, bring your arms forward, parallel to the floor, then squat as far as possible. Try to have your knees almost directly above your ankles, and don’t allow for your feet to go over your toes. Return to standing position.

Try out this PACE workout, and you’ll see results in no time at all:

Each of these exercises takes only minutes a day, and will quickly and effectively melt off those extra holiday pounds.

Learn more about Dr. Sears’ PACE program here…

Best Wishes for a Happy and Healthy New Year,

[Ed. Note: Yarixa Ferrao, A.K.A, Coach Yari is a Certified Personal Trainer (NASM) and an expert in functional training, fat loss, sports performance, and cellulite. Coach Yari is the founder of Get Fit in 6, a 6-week life transformation program for both men and women in Delray Beach, Florida. You can visit her at: www.getfitin6.com.]