Fitness | Women's Fitness and Lifestyle Blog of Biggi Fraley

Working Up A Sweat

September 14, 2009 By Biggi View Comments

If you aren't sweating profusely when doing cardio, you will not see the results you expect. To see real results and reap the rewards from your aerobic workouts you'll have to sweat by the bucketful. You can get leaner and fitter by doing intense cardio workouts, which in turn will burn fat off and at the same time improve your cardiovascular fitness. This type of workout will also increase your metabolism, and not just when working out, but for a long time after as well. To maximize your metabolism (and everyone is able to increase their current metabolism) combine your cardio efforts with … [Read more...]

Filed Under: Fitness Tagged With: Aerobic Workouts, aerobics, cardio, Cardio Workouts, Cardiovascular Fitness, endurance, Good Nutrition, Heart Rate, Long Time, metabolism, Rewards, Shape, Starting An Exercise Program, Sweat, Weight Training, When Was The Last Time, Working Up A Sweat, Workout Clothes

Top 3 Tips For Getting A Flatter Stomach

August 28, 2009 By Biggi View Comments

1) Combine Strength and Cardio Training Crunches are designed to tone, shape, and strengthen your abdominal muscles, however, they don't necessarily help getting rid of the layer of fat on top. So, to get your toned abs to actually show, you need to combine your strength training with high intensity cardio intervals. I recommend you do no less than 30 minutes of aerobic exercise 3 - 4 times a week. This can include jogging, cycling, or taking a kick-boxing class at your local gym. While you will burn fat during strength and cardio training, the combination of the two will also maximize your … [Read more...]

Filed Under: Fitness Tagged With: Abdominal Muscles, Abdominals, Aerobic Exercise, Calorie Intake, Cardio Training, Combination Of The Two, Crunches, Exercise 3, High Intensity, Hips And Thighs, Kick Boxing Class, Local Gym, Midsection, Muscle Mass, Oblique Crunch, Obliques, Six Pack, Speed Up Your Metabolism, Static Exercises, Toned Abs

How Can Weight Training Help Me Lose Fat?

January 23, 2009 By Biggi View Comments

In the past everybody thought cardio was the way to go for a lean body. Then we ended up with a bunch of "skinny fat" people with lots of endurance (and oftentimes overuse injuries) and no muscle to be toned and shaped. Do you want to look like a marathon runner or a Hollywood starlet? Yup, their Personal Trainer doesn't just stand there while they are running on a treadmill. Far from it! They lift weights and do body weight exercises like squats and pushups. Lot's of them. Weight training will enable you to increase your metabolism in two ways and thereby accelerate your fat burning. When you … [Read more...]

Filed Under: Exercise Tagged With: 60 Minutes, Body Burns, Body Weight Exercises, Bone Density, cardio, Exercise, Exercise Weight, Fat Burning, fat loss, Hollywood Starlet, Increase Metabolism, Lean Body, Marathon Runner, Maximum Fat Loss, metabolism, Overuse Injuries, Personal Trainer, resistance training, Running On A Treadmill, Squats, Tone Muscles, Training Session, Weight Loss, Weight Training, Weights, workout

Give The Gift Of Health – Special Fitness Boot Camp Offer

November 21, 2008 By Biggi View Comments

Why not help someone you love with their New Year's Resolution this year? I've put together a special offer for my January fitness boot camp for women held at the Berkeley Marina in Berkeley, CA. This class will start on January 5, 2009 and be held every Monday, Wednesday, and Friday at 7AM for 4 weeks (12 classes). Plus, there's an additional class every Saturday at 8AM that is optional. (If you don't want to wait for the New Year, you may also purchase these certificates for the month of December! If you are ready now, there's no reason to wait!) Every class is one hour in length and consists … [Read more...]

Filed Under: Exercise Tagged With: Berkeley, Berkeley Ca, Berkeley Marina, Boot Camps, bootcamp, CA, Calisthenics, Camp Participants, Camp Registration, Cezar Chavez Park, Core Exercises, Everyday Activities, Exercise, fitness boot camp, fitness class, fitness for women, Health Fitness, Intervals, January 1, metabolism, New Outlook, New Year, New Year's resolution, outdoor class, Personal Trainer, Resistance Exercises, Special Offer, Stressful Job, Technorati Tags, Weight Loss

What Is The Best Way To Increase My Metabolism?

November 1, 2008 By Biggi View Comments

The speed of our metabolism is not fixed and can increase or decrease depending on our diet and activities. One of the ways to increase metabolism via nutrition is to eat 5 - 6 small meals a day rather than 1 - 3 large meals. Each meal should contain a combination of carbohydrates, proteins and fats to facilitate slower digestion and release of nutrients into the blood stream, therefore avoiding spikes in insulin levels. This will not only increase metabolism, but also your energy level throughout the day. I believe the only way to eat this often is to plan in advance and always have healthy snacks … [Read more...]

Filed Under: Fitness Tagged With: Blood Stream, cardio, Cardio Workouts, Diet & Nutrition, digestion, Energy Level, Exercise, Exercise Routine, Half An Hour, Healthy Snacks, Heart Health, High Insulin, high intensity interval training, HIIT, Increasing Metabolism, Increasing Your Metabolism, insulin, Insulin Levels, Intensity Level, meals, metabolism, Moderate Intensity, Nutrition Exercise, resistance training, Spikes, Ways To Increase Metabolism, Weight Training, Workout Routine

Boot Camps For Women Are Back!

October 27, 2008 By Biggi View Comments

Ladies, we are back with our fun-filled boot camp designed for women of all ages and all fitness levels, held at the Berkeley Marina. If you: Have gotten bored with your current training routine, Lack the motivation to work out regularly, Have not seen the results you wanted, Are unable to push yourself, Or wonder what exercises you should do to achieve maximum weight loss, then you owe it to yourself to check out my boot camp. Let me help you get your sexy back. I guarantee you will feel energized and look and feel younger after just the first two weeks. For all the details and to register click … [Read more...]

Filed Under: Exercise Tagged With: Berkeley, Berkeley Ca, Berkeley Marina, boot camp, Boot Camps, bootcamp, CA, Class Group, Current Training, Exercise, Exercise Fitness, Fitness, Fitness Levels, fitness training, Fitness Women, Fun, group class, group fitness, Maximum Weight Loss, motivation, outdoor class, outdoor fitness, Technorati Tags, Weight Loss, Weight Training, women, Women Exercise, Women Fitness

You Asked For It… Personal Training You Really Can Afford

October 24, 2008 By Biggi View Comments

Do you ever say to yourself "I know I could succeed if only I had a Personal Trainer, a Nutritionist, and an accountability and support system."? Well, you don't have to be a movie star nor do you have to be wealthy to get all of the above and get the results the rich and famous are getting. As a thank you for being a loyal reader of my blog you can claim a 30 day trial membership to my new online personal training, nutrition, and support system - Fitness Promoter. With Fitness Promoter you'll receive: Workouts, customized according to your fitness level and goals, as well as available … [Read more...]

Filed Under: Exercise Tagged With: accountability, diet, Diet & Nutrition, E Mail, Exercise, Exercises, Free Fitness Analysis, Grocery Shopping Lists, Healthy Meals, Loyal Reader, Meal Plans, motivation, Motto, Movie Star, Nutritionist, online fitness training, online personal training, Own Health, Personal Trainer, Personal Training, Promoter, Recipes, Setting Goals, Support Accountability, Trial Membership, workout, workout buddy, Workout Equipment, Workouts

Why Do I Need To Lift Weights?

August 27, 2008 By Biggi View Comments

Weight lifting, or resistance training, has benefits that no other sport or activity can replace. You may not like it, but you will love the results and benefits it can provide. If you want to be healthier and have a stronger and more beautiful body, then the best thing to do is get started on a resistance training program! What Is Resistance Training? Resistance training involves activities that use weights, machines or your own body weight, and in which muscles have to contract against an opposing force or resistance. It is also known as strength training or weight training. The goal of … [Read more...]

Filed Under: Exercise Tagged With: Barbells, Beautiful Body, Benefits Of Resistance Training, Bone Mineral Density, Dumbbells, Exercise, Exercise Equipment, Menopausal Women, Muscle Contraction, Muscle Fibers, Muscle Hypertrophy, Muscle Size, Muscles Of The Body, Musculoskeletal System, osteoporosis, Person Ages, Powerlifters, Resistance Exercise, resistance training, Resistance Training Program, Significant Improvements, strength training, Weight Lifting, Weight Loss, Weight Training, What Is Resistance Training

Ten Reasons To Train With Coach Biggi

April 23, 2008 By Biggi View Comments

I bring with me over 22 years of experience in fitness and nutrition. I have been a Certified Personal Trainer for over 17 years now, holding a total of 4 certifications including one German and two national certifications. With that comes continuing education every year keeping me abreast of the most current developments in the field of health, fitness, and nutrition. I incorporate all aspects of health into your workout with an emphasis on good posture and proper execution of each exercise, making them safe and effective for you. Workouts include resistance training, cardiovascular training, … [Read more...]

Filed Under: Exercise Tagged With: 17 Years, 22 Years, Balance, Bodybuilder, Bodybuilders, Cardiovascular Training, Certified Personal Trainer, Core, Core Training, Current Developments, Dance Classes, Exercise, Flexibility, Flexibility Training, Good Posture, Health, Health Fitness, Muscle Mass, Personal Training, Physical Health, Precious Time, Proper Execution, resistance training, Specialization, Weight Loss, Weight Training, Workouts, Yoga Pilates

Working Up A Sweat

Top 3 Tips For Getting A Flatter Stomach

How Can Weight Training Help Me Lose Fat?

Give The Gift Of Health – Special Fitness Boot Camp Offer

What Is The Best Way To Increase My Metabolism?

You Asked For It… Personal Training You Really Can Afford

Why Do I Need To Lift Weights?

Ten Reasons To Train With Coach Biggi

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