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H3 79
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H1
click here to shop!
5 reasons potatoes get a bad rap
8 tips to creating the perfect home gym experience
warm up

time to stretch!
H2
10-minute strapless dress workout
this fitness gift that outshines the rest
i will beat her motivational apparel
still stuffed? reduce the pooch in just 3 days
5 reasons potatoes get a bad rap
fat to fit help center
new!!
10-minute strapless dress workout
this fitness gift that outshines the rest
my top 10 shields of strength gift picks:
i will beat her motivational apparel
still stuffed? reduce the pooch in just 3 days
need a diet plan?
5 reasons potatoes get a bad rap
food prep tip:
fitness posters: best motivational and informative tools for gyms
the fitness poster
fitness motivational posters
bodybuilders posters
informative workout posters
motivational fitness posters with quotes
a no pain no gain motivational poster
beginner bodyweight workout program
my new buff boxx: a healthy surprise
his or hers?
  the secret to home gym success
8 stretches for leg day
H3
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follow tasha’s success!
pfat to pfit program
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quick warm up
upper body workout
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designer fitness jewelry
merry fitness gift list
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get rid of the evidence
just three days
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one workout for every fitness level
exercises that improve your life
meal plan
what you will need
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get started!
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1. think before you buy.  
2. if you don’t love it, don’t get it. 
3. be honest. 
4. choose what you need, not what you want. 
5. choose the perfect space. 
6. prepare a happy place. 
7. have a plan b. 
8. commit to be fit. 
share:
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10 stretching tips:
overhead squats – do 4 sets of 20 reps
1.) hip flexor stretch: (great for anyone who sits a lot)
2.) calve stretch:
3.) inner thigh and hip stretch:
4.) it band & hamstring stretch: (great for runners)
5.) hamstring stretch: (this helps relieve low back pain & tightness)
6.) glute stretch: (great for relieving sciatica)
7.) low back stretch: (this is great especially after leg day!)
8.) cat cow stretch: (resets your posture)
share:
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follow
meet the pfiesters
bonnie’s instagram
steve’s instagram
get motivated!
get pfit!
top posts & pages
pfit links
get social
tweet us!
recent posts
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copyright
H4 click here to learn more about the pfat to pfit program and get started!
click here for the doctor stopper beginner basic training program
get 4 different 7-day sample meal plans with the new dr. stopper beginner fitness program for only $9.99!!
1. simple carbs complicate things.
2. we mess up a good thing with bad stuff.
3. we eat too much.
4. people are misinformed and misled.
5. people don’t know how to fuel the body properly.
what’s inside: • buff boxx tank top ($19.99 value) • reebok leggings ($40 value) • merkury bluetooth headphones ($39.99 value) • pb2 samples • peanut butter thins crackers • cellucor whey protein powder • good wipes deotorizing body wipes • buff boxx bottle opener key chain
H5
H6
strong
home
pfitness
pfood
pfaith
get pfit
get motivated
get sweaty
photos
about us
contact us
get pfit handbook:
 2 workout routines:
meal plan:
bonus material: 
click here to learn more about the pfat to pfit program and get started!
new
click here for the doctor stopper beginner basic training program
party time!
 
 for him!
 for him!
for him!
click here
pfit tip:
5 reasons potatoes get a bad rap
1. simple carbs complicate things.
do
2. we mess up a good thing with bad stuff.
do
3. we eat too much.
do
4. people are misinformed and misled.
do:
5. people don’t know how to fuel the body properly.
do
food prep tip:
what’s inside:
his or hers?
1. think before you buy.  
2. if you don’t love it, don’t get it. 
3. be honest. 
4. choose what you need, not what you want. 
tip
5. choose the perfect space. 
6. prepare a happy place. 
7. have a plan b. 
8. commit to be fit. 
b
home
pfitness
pfood
pfaith
get pfit
get motivated
get sweaty
photos
about us
contact us
get pfit handbook:
 2 workout routines:
meal plan:
bonus material: 
click here to learn more about the pfat to pfit program and get started!
new
click here for the doctor stopper beginner basic training program
party time!
 
 for him!
 for him!
for him!
click here
pfit tip:
5 reasons potatoes get a bad rap
1. simple carbs complicate things.
do
2. we mess up a good thing with bad stuff.
do
3. we eat too much.
do
4. people are misinformed and misled.
do:
5. people don’t know how to fuel the body properly.
do
food prep tip:
what’s inside:
his or hers?
1. think before you buy.  
2. if you don’t love it, don’t get it. 
3. be honest. 
4. choose what you need, not what you want. 
tip
5. choose the perfect space. 
6. prepare a happy place. 
7. have a plan b. 
8. commit to be fit. 
i
em home
pfitness
pfood
pfaith
get pfit
get motivated
get sweaty
photos
about us
contact us
get pfit handbook:
 2 workout routines:
meal plan:
bonus material: 
click here to learn more about the pfat to pfit program and get started!
new
click here for the doctor stopper beginner basic training program
party time!
 
 for him!
 for him!
for him!
click here
pfit tip:
5 reasons potatoes get a bad rap
1. simple carbs complicate things.
do
2. we mess up a good thing with bad stuff.
do
3. we eat too much.
do
4. people are misinformed and misled.
do:
5. people don’t know how to fuel the body properly.
do
food prep tip:
what’s inside:
his or hers?
1. think before you buy.  
2. if you don’t love it, don’t get it. 
3. be honest. 
4. choose what you need, not what you want. 
tip
5. choose the perfect space. 
6. prepare a happy place. 
7. have a plan b. 
8. commit to be fit. 
Bolds strong 47
b 47
i 0
em 47
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10-minute strapless dress workout #
this fitness gift that outshines the rest #
i will beat her motivational apparel #
still stuffed? reduce the pooch in just 3 days #
5 reasons potatoes get a bad rap #
matrix fitness %20http://www.johnsonfit.com/matrix-fitness
matrix fitness %20http://www.johnsonfit.com/matrix-fitness
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- http://pfitblog.com/2016/12/07/10-minute-strapless-dress-workout/
10-minute strapless dress workout http://pfitblog.com/2016/12/07/10-minute-strapless-dress-workout/
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- http://pfitblog.com/2016/12/05/this-fitness-gift-that-outshines-the-rest/
this fitness gift that outshines the rest http://pfitblog.com/2016/12/05/this-fitness-gift-that-outshines-the-rest/
- http://pinterest.com/pin/create/button/?url=http%3a%2f%2fpfitblog.com%2f2016%2f12%2f05%2fthis-fitness-gift-that-outshines-the-rest%2f&description=this%20fitness%20gift%20that%20outshines%20the%20rest
view full post http://pfitblog.com/2016/12/05/this-fitness-gift-that-outshines-the-rest/
- http://pfitblog.com/2016/12/01/i-will-beat-her-motivational-apparel/
i will beat her motivational apparel http://pfitblog.com/2016/12/01/i-will-beat-her-motivational-apparel/
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view full post http://pfitblog.com/2016/12/01/i-will-beat-her-motivational-apparel/
- http://pfitblog.com/2016/11/28/still-stuffed-reduce-the-pooch-in-just-3-days/
still stuffed? reduce the pooch in just 3 days http://pfitblog.com/2016/11/28/still-stuffed-reduce-the-pooch-in-just-3-days/
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view full post http://pfitblog.com/2016/11/28/still-stuffed-reduce-the-pooch-in-just-3-days/
- http://pfitblog.com/2016/11/25/5-reasons-potatoes-get-a-bad-rap/
5 reasons potatoes get a bad rap http://pfitblog.com/2016/11/25/5-reasons-potatoes-get-a-bad-rap/
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view full post http://pfitblog.com/2016/11/25/5-reasons-potatoes-get-a-bad-rap/
fat to fit help center http://pfitblog.com/2016/01/28/fit-to-fat-help-center/
bonnie pfiester http://pfitblog.com/author/bonnie/
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pfat to pfit http://wp.me/p5jekj-56f
click here http://wp.me/p5jekj-56f
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click here http://pfitblog.com/category/fat-to-fit-to-fat/
click here http://www.aetv.com/shows/fit-to-fat-to-fit/season-1/episode-2
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11 comments http://pfitblog.com/2016/01/28/fit-to-fat-help-center/#comments
10-minute strapless dress workout http://pfitblog.com/2016/12/07/10-minute-strapless-dress-workout/
bonnie pfiester http://pfitblog.com/author/bonnie/
mountain climbers https://www.youtube.com/watch?v=a6d6yejlxrc
air squats https://www.youtube.com/watch?v=klmotbcqi1w
squat thrusts https://www.youtube.com/watch?v=f4511otknls
standing https://www.youtube.com/watch?v=2yjwxtzqddi
shoulder press https://www.youtube.com/watch?v=2yjwxtzqddi
kettlebell swings https://www.youtube.com/watch?v=dpthvkjz7sy
push ups
https://www.youtube.com/watch?v=3jruxofvorg
bicep curls https://www.youtube.com/watch?v=ddi8clxrs04
pull downs
https://www.youtube.com/watch?v=lueejgjtupq
dumbbell tricep kickbacks https://www.youtube.com/watch?v=hjlgknaqd8k
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leave comment http://pfitblog.com/2016/12/07/10-minute-strapless-dress-workout/#respond
this fitness gift that outshines the rest http://pfitblog.com/2016/12/05/this-fitness-gift-that-outshines-the-rest/
bonnie pfiester http://pfitblog.com/author/bonnie/
shields of strength https://www.shieldsofstrength.com/fitness-jewelry-collection/
shields of strength https://www.shieldsofstrength.com/fitness-jewelry-collection/
shields of strength https://www.shieldsofstrength.com/fitness-jewelry-collection/
shields of strength https://www.shieldsofstrength.com/fitness-jewelry-collection/
click here to shop! https://www.shieldsofstrength.com/fitness-jewelry-collection/
all plate weight jewelry https://www.shieldsofstrength.com/search.php?search_query=plate+weight
dumbbell and cross combo necklaces https://www.shieldsofstrength.com/combo/
philippians 4:13 shoe laces https://www.shieldsofstrength.com/apparel/
plate weight rings https://www.shieldsofstrength.com/rings-2/
boxing glove necklace  https://www.shieldsofstrength.com/search.php?search_query=boxing+glove
scripture athletic tape https://www.shieldsofstrength.com/heavy-duty-pair-of-lifting-straps-phil-4-13/
plate weight christmas ornament https://www.shieldsofstrength.com/heavy-duty-pair-of-lifting-straps-phil-4-13/
philippians 4:13 lifting straps https://www.shieldsofstrength.com/heavy-duty-pair-of-lifting-straps-phil-4-13/
sledgehammer necklace  for him! https://www.shieldsofstrength.com/mens-stainless-steel-sledgehammer-pendant-necklace-phil-4-13-pat-no-d756-834/
philippians 4:13 football pendant https://www.shieldsofstrength.com/search.php?search_query=football+pendant
for him! https://www.shieldsofstrength.com/mens-stainless-steel-sledgehammer-pendant-necklace-phil-4-13-pat-no-d756-834/
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i will beat her motivational apparel http://pfitblog.com/2016/12/01/i-will-beat-her-motivational-apparel/
bonnie pfiester http://pfitblog.com/author/bonnie/
click here https://goo.gl/forms/sxjsqhafcatgxgna3
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leave comment http://pfitblog.com/2016/12/01/i-will-beat-her-motivational-apparel/#respond
still stuffed? reduce the pooch in just 3 days http://pfitblog.com/2016/11/28/still-stuffed-reduce-the-pooch-in-just-3-days/
bonnie pfiester http://pfitblog.com/author/bonnie/
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dr. stopper beginner fitness program http://wp.me/p5jekj-5ao
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5 reasons potatoes get a bad rap http://pfitblog.com/2016/11/25/5-reasons-potatoes-get-a-bad-rap/
bonnie pfiester http://pfitblog.com/author/bonnie/
potatoes usa http://potatogoodness.com/performance
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leave comment http://pfitblog.com/2016/11/25/5-reasons-potatoes-get-a-bad-rap/#respond
fitness posters: best motivational and informative tools for gyms http://pfitblog.com/2016/11/22/fitness-posters-best-motivational-and-informative-tools-for-gyms/
bonnie pfiester http://pfitblog.com/author/bonnie/
this site offers a great selection of fitness posters http://printmeposter.com/search/?manual=1&query=fitness+posters
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search home pfitness exercise & training fat to fit to fat fashion fit travel healthy priorites pfit dog pfit pfinds christmas gift ideas fitness products & trends product reviews stress & depression weight loss all tips pfood diet & nutrition tips healthy foods recipes & brands food & supplements pfaith pfaith our marriage makeover encouraging blogs get pfit pfat to pfit program get pfit handbook how to get started get motivated all quotes & memes motivational store motivational blogs 30 days of motivation 2015 30 days of motivation 2014 30 days of motivation 2013 get sweaty dr. stopper beginner program pfat to pfit program exercise library bcx extreme boot camp day 1 day 2 day 3 day 4 day 5 day 6 treadmill workout videos youtube: pfittv workout routines abs butt & legs pain prevention & rehabilittion running photos fit to fat to fit on a&e bonnie’s photos steve’s photos tv & video about us meet steve & bonnie meet our dogs pfiester news the pfiester’s gym: max fitness contact us 10-minute strapless dress workout party time! ‘tis the season for cocktail dresses, company parties and festive celebrations. if you are like me, you are short on time but want to look your best. i’ve got good news! you don’t need to do a 1 hour workout to get great results. you can get just as much out of a … share:like this:like loading... view full post this fitness gift that outshines the rest designer fitness jewelry if you are looking for a fitness gift that really stands out, i do believe shields of strength jewelry should top every fitness lover’s shopping list. i have never laid eyes on such beautiful pieces of fitness jewelry. when i got my plate weight necklace friday afternoon, i honestly couldn’t contain my excitement. … share:like this:like loading... view full post i will beat her motivational apparel my new line is coming out soon! it could be ready in a matter of days!! click here to get on my mailing list and be the first to get the news!! i’m working hard to get stuff out before christmas. i hope you like everything! i’ve been working on this for a while! here are … share:like this:like loading... view full post still stuffed? reduce the pooch in just 3 days if you’re like me, you’ve stuffed your face since thanksgiving! ok, i didn’t really do that bad on thanksgiving, but i have been “off” my diet for too long! you know what they say! “it’s all fun and games until your jeans don’t fit!” hahahahaha seriously, my diet vacation all started with the hurricanes that … share:like this:like loading... view full post 5 reasons potatoes get a bad rap it doesn’t take much to get a bad reputation these days. one bad article or negative post on social media, and the whole world can go anti-anything in one day. potatoes are a good example of a good vegetable getting a bad rap simply because people have gotten mixed messages from mainstream media. we live … share:like this:like loading... view full post 10-minute strapless dress workoutthis fitness gift that outshines the resti will beat her motivational apparelstill stuffed? reduce the pooch in just 3 days5 reasons potatoes get a bad rap fat to fit help center by bonnie pfiester follow tasha’s success! steve was tasked to put his own training methods to the test on national television. he accepted the challenge, and after gaining as much weight as he could, together they lost over 120lbs using the our diet and exercise program we offer at our gym, max fitness club. tasha’s program included educational tools, meal plan, workout regimen and weekly weigh ins. pfat to pfit program after being flooded with questions, we decided to share our program with people outside our gym. we created a similar workout to give you the same results whether you belong to a gym or not, called pfat to pfit (the “p” in pfat to pfit is a play on our last name, “pfiester” in case you wondered! the “p” is silent). it includes the following. 1. get pfit handbook: addressing diet, exercise and the mental battle of weight loss 2.  2 workout routines: 1 for the gym and 1 for home, including links to how-to videos for each exercise 3. meal plan: 7-day meal plan with recipes & shopping list 4. bonus material: q&a with steve, steve’s weight training routine and workout worksheet 80% of your success depends on this education. it’s a small investment for a big reward! click here to learn more about the pfat to pfit program and get started! click here for more video footage of tasha & steve. click here to follow all content on fit to fat to fit at pfitblog. click here to watch the full episode on a&e.com. new!! not ready for to take the plunge into following tasha’s program? we have a brand new introductory program that starts with only 15 minutes of exercise a day and builds each week – perfect for someone who needs to take things slow, safe and easy. click here for the doctor stopper beginner basic training program share:like this:like loading... 11 comments 10-minute strapless dress workout by bonnie pfiester party time! ‘tis the season for cocktail dresses, company parties and festive celebrations. if you are like me, you are short on time but want to look your best. i’ve got good news! you don’t need to do a 1 hour workout to get great results. you can get just as much out of a short, but intense, workout that is perfectly designed to get a lot done in a little amount of time. if you don’t have much time but you want to tone up those arms before slipping into your favorite strapless dress? here’s a short and sweet workout that will tighten up your arms in no time so you can go out feeling great! quick warm up get your heart pumping and your body nice and warm before you begin with this little warm up. do your reps as fast as you can for it to be most effective. click on links for video instruction 20 mountain climbers 20 air squats 20 squat thrusts x 3 upper body workout each couplet only takes 3 minutes to complete. that means, you can complete this whole workout in under 10 minutes! click on links for video instruction. upper body #1 30 seconds of each x 3 standing shoulder press kettlebell swings upper body #2 30 seconds of each x 3 push ups bicep curls upper body #3 30 seconds of each x 3 pull downs dumbbell tricep kickbacks share:like this:like loading... leave comment this fitness gift that outshines the rest by bonnie pfiester designer fitness jewelry if you are looking for a fitness gift that really stands out, i do believe shields of strength jewelry should top every fitness lover’s shopping list. i have never laid eyes on such beautiful pieces of fitness jewelry. when i got my plate weight necklace friday afternoon, i honestly couldn’t contain my excitement. this picture doesn’t even really do it justice. it is truly breathtaking. as you probably know, most fitness jewelry is “cute” or cool, but rarely can anyone say it’s beautiful. however, shields of strength designer jewelry is absolutely over the top beautiful and stylish. merry fitness gift list each year i share some of my favorite gift ideas. after discovering shields of strength‘ facebook ad, i knew they needed to be on my list. however, i didn’t realize just how far up on the list they’d be until i saw their jewelry in person. i will admit, this pendant isn’t cheap, but it is a quality piece that is designed to outlast and outshine the competition. the polished stainless steel paired with swarovski® crystals takes fitness jewelry to a whole new level. what i love most about this necklace is they tied faith in to the fitness mix (my favorite combo) – and added 2 samuel 22:33 on the pendant which says, “it is god who arms me with strength and keeps my way secure.” shields of strength is top on my merry fitness gift list this year! they have a wide variety of unique gift ideas, ranging from affordable gifts at $6.99 to nicer pieces of jewelry over $100. they even have jewelry for a variety of different sports, key chains, dog tags, weight belts, gym bag clip-ons and other gifts. there is literally something for everyone so you should have no problem finding the perfect custom gift for your friend or loved one. click here to shop! my top 10 shields of strength gift picks: all plate weight jewelry (such a big selection to choose from!) dumbbell and cross combo necklaces philippians 4:13 shoe laces plate weight rings boxing glove necklace  scripture athletic tape plate weight christmas ornament philippians 4:13 lifting straps  for him! sledgehammer necklace  for him! philippians 4:13 football pendant for him! share:like this:like loading... leave comment i will beat her motivational apparel by bonnie pfiester my new line is coming out soon! it could be ready in a matter of days!! click here to get on my mailing list and be the first to get the news!! i’m working hard to get stuff out before christmas. i hope you like everything! i’ve been working on this for a while! here are some pics of me wearing some of the first generation samples, along with the final designs. the theme for my first line is all black, white, pink and grey – match them any way you like! share:like this:like loading... leave comment still stuffed? reduce the pooch in just 3 days by bonnie pfiester if you’re like me, you’ve stuffed your face since thanksgiving! ok, i didn’t really do that bad on thanksgiving, but i have been “off” my diet for too long! you know what they say! “it’s all fun and games until your jeans don’t fit!” hahahahaha seriously, my diet vacation all started with the hurricanes that hit right after our competition. it continued through our vacation to utah and ended with this past weekend. you know how it is, it’s like you say to yourself “i’m already fat. might as well go out with a bang”. lol i found myself rubbing my belly like i was hoping to make a wish. my once flat tummy is no where to be found. it’s not like i gained 10lbs of stored fat over thanksgiving week, but i’ve been letting the weight slowly creep up on me. but, that’s not all that is happening to make me feel so ridiculously fat. i’m literally stuffed. get rid of the evidence let’s talk about getting “unstuffed”. there are only two ways to get rid of the extra baggage you are carrying from over eating. one way is to burn it off with exercise (which takes a bit longer, but is most definitely necessary). the other way is to let your body run its course and let it get rid of food naturally. yep, poop the weight off. ha! i know! not a fantastic subject, but it’s an important topic. there are actually two things that happen when we go off our diet. not only are our portions out of control, but we tend to eat more sodium and hold more water too. these two things alone will regulate once we get a grip on our diet. as it regulates, so will your weight. we typically have temporary weight gain from water retention and filled bowels. while i am quite certain i have actually gained body fat, a lot is going on inside me way after my last big feast. you can’t expect to eat these huge portions and not feel huge yourself. where do you think that copious amount of food goes? yep, it goes right to your gut – literally. it spends roughly 30 minutes to 2 hours in your actual stomach, but that’s not what makes us feel fat. look at where the stomach is. when is the last time you grabbed just below your boob and thought, “boy i feel full!”? no, we grab our low stomach, where all our intestines are (which are probably already full from our last huge meal. and we unbutton our pants or put on stretchy pants to make more room for the intestines to do their job. isn’t that an attractive thought!? lol! just three days so the million dollar question, “how can i feel thinner in just 3 days”? easy! it takes up to 80 hours to rid yourself of the last huge meal you ate – that’s just a little over 3 days until you are truly through with that meal. the key to feeling thin in just 3 days, is to immediately begin eating smaller portions so that you literally have less food in your gut. i love to eat brothy soups during this time period, to reduce food volume but still get that full feeling. the first few meals may be the most difficult to adjust to, as your body has become used to the larger portions. although your stomach is the size of your fist, it can be stretched out when you eat larger portions. however, it’s not the size of your stomach that really is an issue, it’s the type of meals you eat. each meal sets you up for the next. another words, if you just ate a large unhealthy meal, your body will get your digestive system prepared for another large unhealthy meal. once you stop that particular eating pattern, your body will begin to expect (and be content with) smaller, healthier portions. however, if you are a yo-yo dieter who eats small meals one minute and huge meals the next, expect your body to be just as confused as your scale. you will likely find small portions unsatisfying unless you maintain consistent eating patterns. as soon as you begin to maintain smaller portions, you will begin to feel thinner in just 3 days! of course you don’t want to just leave it up to your digestive system to rid yourself of the overage. you want to start burning off the stored fat too! so, make sure you get some good cardio in and pump those muscles back up with weights so your muscles feel tight and tone too. you’ll be amazed how much better you will feel by the end of the week!! pfit tip: today, i am addressing portion control – but what about all those extra calories you ate over thanksgiving? start burning some calories now to burn off fat stores from overeating. your new eating habits coupled with a consistent exercise program can get you faster (and much happier) results. need a diet plan? get 4 different 7-day sample meal plans with the new dr. stopper beginner fitness program for only $9.99!! don’t forget to subscribe and connect with me on twitter and facebook! share:like this:like loading... leave comment 5 reasons potatoes get a bad rap by bonnie pfiester it doesn’t take much to get a bad reputation these days. one bad article or negative post on social media, and the whole world can go anti-anything in one day. potatoes are a good example of a good vegetable getting a bad rap simply because people have gotten mixed messages from mainstream media. we live in a world full of carbaphobics. most people are taught that carbs are bad and protein is good, but that’s about the extent of it. this is just one of many reasons why the potato has been left off the plate. 5 reasons potatoes get a bad rap 1. simple carbs complicate things. there is a huge difference between a complex carbohydrate and a simple carbohydrate. the problem is, most people don’t know the difference. this complicates things for people who are trying to learn how to eat right. as a result, many people just avoid carbs altogether instead of learning which carbs are good and which ones are bad. for instance, simple carbs are “bad carbs”. simple carbs include baked goods, cereal, sugar, corn syrup, molasses, soft drinks, fruit drinks and processed foods. complex carbs are “good carbs” and include whole grains, beans, nuts, fruit, nuts and vegetables – including (you guessed it) potatoes! do: trade french fries and potato chips for homemade baked potato fries or grilled home fries. 2. we mess up a good thing with bad stuff. there are a ton of ways to cook potatoes. since they are relatively inexpensive, it is a staple at most fast food restaurants. we have french fries, curly fries, waffle fries, hashbrowns, tater tots, potato salad, mashed potatoes with gravy and every flavor of potato chip you could imagine. more people eat potato products than actual whole potatoes. the potato itself is healthy, but the way it’s often cooked is not. do: use the k.i.s.s method – keep it simple stupid. bring back the whole potato. top a baked potato with healthy toppings for a fabulous healthy and hearty meal. throw some red new potatoes and seasonings with your favorite meat in a slow cooker for a really simple but tasty meal. add chopped potatoes to your low-calorie vegetable soup to help it stay with you longer. 3. we eat too much. i’ve never met anyone that didn’t like potatoes. i could honestly eat potatoes for breakfast, lunch and dinner if my waistline would let me. it’s not that the potato itself makes me fat, it’s the fact that i want four helpings. biggie fries is the perfect example of going overboard on serving sizes. potatoes are healthy, but overeating is not. do: measure your food to track your calories so you don’t go over your caloric budget. 4. people are misinformed and misled. did you know that a medium potato has more potassium than a medium banana, which is known for its potassium content? bananas are carbohydrates too, but that seems to be overlooked because they have been labeled “healthy,” while potatoes get left out for no apparent reason. do: adults should get at least 4,700 mg of potassium daily. one medium (5.3 ounce) potato contains 620 milligrams of potassium. 5. people don’t know how to fuel the body properly. did you know there is a good time and bad time to eat certain foods, depending on your activity? potatoes, like many healthy carbs, are an excellent fuel source for your body. eat potatoes to help fuel you through your day or boost your workouts. do: if you are carb-conscience, eat your potatoes when you need the energy most. add a little healthy fat (like avocado or olive oil) to help slow digestion and give you energy that lasts and lasts. food prep tip: • potatoes are one of the few vegetables that are great as left overs. while leafy veggies welt or get soggy, potatoes continue to soak in the flavor of the herbs and spices they are cooked with. so, don’t be surprised the potatoes get better each time you eat them! • weigh and measure food before you store it away so you have quick access to exactly the right portions to help you reach your goals. • use potatoes to power your workouts. they are great fuel for strength and conditioning training. this is a sponsored conversation on behalf of potatoes usa. share:like this:like loading... leave comment fitness posters: best motivational and informative tools for gyms by bonnie pfiester the fitness poster have you ever noticed gyms, even home gyms, are often decorated with fitness posters? this is not just because they need art on the wall and it just fits the gym theme. no! the real reason they plaster these posters everywhere is because they help us succeed. even if we go to a gym and have a set goal, sometimes, it’s necessary to get an additional dose of motivation and fitness posters help us do just that. a fitness poster of some super fit chick lifting a heavy weight or a shirtless guy in the sprint position showing off every ripple of muscle does something to the gym-goer. just like most advertising, we want what we see. the only difference is, we know we have to work for it. when i see a picture like that, i want to be that girl lifting heavy or i want to do what that guy is doing to get shredded. i want to succeed. that’s why i love motivating people so much with my motivational quotes and posts on social media. because i know what motivational images do for me. i need it! we all do!! the other purpose for a motivational poster is it’s informational. it can provide you with the information you need to succeed. it might show you how to do certain exercises correctly, demonstrate the benefits of doing sports or give useful information and advice. check out some popular types of fitness posters, which can be used in any type of a gym. fitness motivational posters one way to make me want to really work is to remind me what i could look like if i keep training hard by placing motivational fitness posters of other people working out. depending on the type of the gym, it can be a poster of any kind of exercise – weight lifting, running, yoga, pilates, crossfit or any other kind of training. it doesn’t even have to be something i do to get me going. all fitness is inspirational to me. motivational posters just remind you of what you are there for. and, you really need to be reminded at every turn, so it’s great to have them plastered everywhere. for instance, the yoga studio can be decorated with the photos of people doing yoga and gracefully strong postures while a cool shot of someone running may be just what you need to see when you are on a treadmill. bodybuilders posters photos of bodybuilders remind gym goers of their potential. it shows you what your muscles could look like if you keep training and dieting. even if you don’t want to look like a bodybuilder, bodybuilding posters can inspire you to build your body. in the gym, you are the sculptor and your body is the clay. pictures of famous bodybuilders remind you that the sky is the limit and people do make their dreams come true. seeing their pictures proves that all the hard work in the gym is rewarded if you try to do your best, which is inspiring for both the beginners and experienced athletes. we are all in this together! even pictures of unknown athletes are inspirational – reminding you that there are tons of real people getting amazing results. whether they are pictured  just standing there drinking water or pumping iron, just seeing how a body is capable of looking, can be just what you need to push yourself a little further. informative workout posters another thing you see a lot at gyms are informative posters. as a gym owner myself, i’ve personally witnessed members gathered around a poster to simply gain more knowledge. whether they poster is showing how to do an exercise correctly or is a helpful diagram of muscles and their names, they can be a really effective learning tool. posters may list recommendations of what exercises are best for people with certain problem areas, tips on how to lose weight or build muscles, pieces of advice on what types of training to choose or show you how to use a machine. either way, informational gym posters can contain endless amounts of data, which can help anyone improve their fitness. for example, as pictured right, it can be a print on yoga types and their benefits or how jogging improves health. this seriously makes me want to go do a yoga class right now! motivational fitness posters with quotes if you have followed me for any length of time, you know how much i love motivational words and thoughts. sometimes we just need someone, or something, to talk some sense into us. i know i need it, so i always love to pass on words that have motivated me. motivational words inspire us and push forward to new achievements. sometimes its an inspirational message containing a quote of famous athlete, who shares their training philosophy or how they reached the top. other times, it’s a motivational phrase that is short but extremely powerful. i’ve learned it is important for the poster design to be eye-catching, not too complicated and super easy to read. i bet you can think of a few phrases you’ve read somewhere right now – proving they work! a no pain no gain motivational poster one of the most popular phrases for inspirational fitness posters is “no pain no gain”. you’ve probably seen this phrase written different with designs, from just words written on monotonous background to the ones paired with beautiful photos. it’s not only motivational, it’s the truth. results will take work, but it reminds you it is worth is. no pain (work), no gain (reward). when choosing the ones for your gym, think about the message, the image, the placement and the purpose. what are you trying to get across and strategically place the poster where you know it will impact someone the most? you can get a ton of great posters online. you normally get more variety online at a better price. for instance, this site offers a great selection of fitness posters – both motivational and informational. and, you can order custom prints, designed specifically for your gym. set yourself up for success. get the tools you need to succeed!! get more gym set-up tips: “the secret to home gym success“.  share:like this:like loading... 5 comments beginner bodyweight workout program by bonnie pfiester we created a program we called the “dr. stopper” because we believe it has the potential to stop, or reduce, all those trips to the doctor’s office. many common ailments are due to a lack of activity. the program is super simple and starts with only 15 minutes of exercise as little as three times a week. by the end of the program, you will work up to 45 minutes of exercise. while the exercises are super simple, they are extremely effective. they don’t require any equipment, except a jump rope – and that’s even optional. while the exercises are simple, the intensity is through the roof because you are going as hard as you can. all we ask is for you to do your best. one workout for every fitness level the neat thing about this workout is anyone can do it – and anyone at any fitness level can do it together without holding each other back. why? because it’s based on time not a certain number of repetitions. let’s say you have a friend who needs to lose 80lbs working out with you, but you only need to lose 20lbs. you will each do the same exercises for as may repetitions as you can for 45 seconds on and 15 seconds off (rest). you may get 25 repetitions but your friend might only get 10. it doesn’t matter how many reps each of you do as long as you both gave your all. in the end, you both walk away feeling like you got a great hard workout even if you worked at different fitness levels. exercises that improve your life another reason this workout is great for improving your overall health is each exercise simulates real activities of daily living (adls). in other words, we aren’t doing bicep curls to strengthen on small muscle, but we are using exercises that use and strengthen your entire body as a unit. for instance, you will do a sit up, just like you sit up out of bed, and air squats that use the same muscles you need to get up out of a chair. there is one exercise called a “get up” that is a functional movement to help improve how well you get up off the floor. plyometric exercises like jump rope or jumping jacks work on your ability to jump up in a quick instant which can help you navigate around a puddle or move quick safely, reducing chance of injury. another strategic part of the workout is how the exercises are put together. they aren’t just randomly listed. they are put together in a way to improve your conditioning. for instance, some of the exercises have you on the ground, followed by an exercise that has you back on your feet. this up and down type of activity helps improve your cardiovascular system, as well as mobility. while all the exercises can be modified, and may seem simple at first glance, even fitness pros will be challenged because they will be working at their 100% maximum effort. meal plan the dr. stopper comes with the workout worksheet with links to video instruction, a workout activity sheet to track activity and 4 sample meal plans. to choose the right meal plan, we recommend you take your goal weight and multiply it by 10 or 11 (depending on your activity – higher number for higher activity, lower number for lower activity). if you have more than 50lbs to lose, then just reduce your goal weight slowly so you don’t drop calories too fast. for instance, if my current weight is 170lbs and my goal weight is 125lbs, i would shoot for 1250 – 1375 calories (125 x 10 and 125 x 11). if you are maintenance, then multiply your weight by 12 or 13, depending on your activity. the 4 sample meal plans offered are based on 1200, 1500, 1750 and 1900 calories. get your workout plan today. you should be automatically redirected to the download link to get your introduction, worksheets and meal plans. however, as soon as you make your purchase, i will be notified and will also send you the link in case your virus protection blocked the redirect. what you will need • gymboss interval app (available for apple and for android phones) • jump rope (optional) • matt (for sit-ups and push ups if you are on your knees) • workout worksheet (provided) • activity sheet (provided, to track workouts) • meal plan (provided) private group support once you join the dr. stopper program, i will invite you to be a part of our private group support on facebook. this way you have a direct access to steve and i, as well as others doing the program! remember, we are all starting this today if you want to join in at the same time. it’s prefect for this time of year because you can do it anywhere! get started! we started this program at our gym this week so i wanted to offer it online as well – and we lowered the cost this week for only $9.99. get started now and we can all do it together! share:like this:like loading... 2 comments my new buff boxx: a healthy surprise by bonnie pfiester have you ever wished you could try a supplement before you had to buy a 3lb container of a protein powder you may not even like? or, maybe you are one of those fit peeps that wants to stay in the know of what is up and coming. if this sounds like you, you may want to try buff boxx! buff boxx is a monthly subscription that gives subscribers an opportunity to sample some of the latest fitness products on the market. products include all kinds of supplements, gym accessories and premium apparel. i have to admit, i was surprised to see what came in my first box. check it out! what’s inside: • buff boxx tank top ($19.99 value) • reebok leggings ($40 value) • merkury bluetooth headphones ($39.99 value) • pb2 samples • peanut butter thins crackers • cellucor whey protein powder • good wipes deotorizing body wipes • buff boxx bottle opener key chain in addition to the tangible goodies inside, there was a meal plan for both a man and a woman, as well as a written workout to try! pretty cool! i can’t wait to see what comes in next! his or hers? buff boxx has a “his” and “hers” option so you get exactly what you need to help you reach your fitness goals. last year steve gave me a similar subscription plan with fun cosmetics for christmas. it has been fun getting a surprise every month. it’s a gift that keeps on giving. that’s why this would make a great christmas gift idea for your special fit friend or family member. learn more about buff box at buffboxx.com. buff boxx compensated me for this post, however, all my opinions are my own. share:like this:like loading... leave comment   the secret to home gym success by bonnie pfiester we’ve all done it. we get motivated to lose weight and get in shape. so, we go out on a whim and buy some kind of fitness equipment with high hopes of changing our life and body. sadly, after a few months (and maybe only a few days) our new equipment begins to collect dust or turns into one giant clothing rack. the good news is; this doesn’t have to happen to you. while there are many people who have home gym fails, there are people succeeding at working out at home. in this blog, i hope to help you become one of those success stories with just a few tips. 8 tips to creating the perfect home gym experience 1. think before you buy.   joyce meyers says, “let emotions subside, before you decide”. unfortunately, people often make quick decisions during an emotional “i feel fat” moment. it’s never smart to make a decision when you are emotional – whether you are super discouraged with your weight or super excited about getting in shape. that’s why it is important to take your time and think before you buy. you can’t decide to buy something based on good marketing or unrealistic promises. you also shouldn’t make quick decisions based on cheap offers. your health is worth investing in – and you should base your decision on what is best, not what is cheap or easy. the best is rarely cheap or easy, but the best decision can get you the best results. so, use your noggin and really research your options. invest in quality products, like matrix fitness new luxury residential gym equipment. know what you are buying, know how to use it and be certain it will meet your needs. 2. if you don’t love it, don’t get it.  how many times have you bought a shirt because it was a good deal, but you never end up wearing it? this happens to me all the time. on the contrary, how often have you splurged on something special, only to love it more every day? the same goes for fitness equipment. we all like a good deal, but you need to love it so you’ll use it. rickety equipment that is not comfortable to use, or isn’t the quality you need, can set you up for failure. while you may not need apps on your console, like matrix fitness treadmills offer, it sure can make walking at home a lot more fun when you can watch a movie on netflix or surf facebook. you wouldn’t believe some of the features you can get in a piece of quality home fitness equipment. matrix fitness offers built-in polar heart rate system complete with heart rate strap, blue tooth technology and web access. you can get consoles with build in apps for netflix, hulu and youtube. they even offer immersive workouts, which match your pace to make you feel like you are moving through some of the most beautiful scenery across the globe. while fun features are indeed extras, these extras may be the little extra you need to fall in love with fitness. just remember, you are spending too much money if you buy something you don’t love and don’t use, no matter how good the bargain is. 3. be honest.  you can change. even if you have a history of being lazy, you can turn into a very active fit person. but, what you can’t fix is a problem you don’t admit you have or a circumstance you refuse to admit. if you want to have home fitness success, you need to be honest with yourself. you must know what you are willing to do and what you are willing to spend. you must go in knowing it will take work. even the best equipment will not do the work for you. if you go in this with realistic expectations, you will get realistic results. 4. choose what you need, not what you want.  this is a biggie. many people get side-tracked by flashy fun fitness toys and leave out the staples. or, they will purchase a weight set when they really would benefit more from buying good quality cardio equipment. before you make your first purchase, make a list of your goals and then decide what equipment will help you reach those goals. then, you can buy some of the fun extras if you still have money left over. you will quickly discover there is no gimmick or fitness trend that can ever compete with the fitness basics, which are cardio, traditional weight training and a healthy diet. tip: machines that require you to be weight bearing (on your feet) and encourage arm swinging like the treadmill and elliptical burn more calories and are great for weight loss. however, if you have back or knee issues, you may want to choose a machine that is easier on your joints like an elliptical or recumbent bike. 5. choose the perfect space.  even if you buy the best equipment on the market, your success also depends on where you put it. i had a treadmill in my bedroom for the longest time and i think i got on it maybe 2 or 3 times. however, when my mom stayed at our house while she was doing construction on their home, she pulled that old treadmill out into the living room and used it every morning and night. it was the same piece of equipment, but my failure became my mom’s success simply because she put it in a better place. another issue is some people is space. if this is you, you may want to purchase a folding treadmill (like the matrix tf50 or tf30) or something that is more practical for the space you have. many times we tend to put our gym equipment where it looks best instead of where it would be used best. although my house looked neater when my treadmill was in the bedroom, it proved to be a bad decision. placement is super-important. 6. prepare a happy place.  the next factor that is essential when setting up your fitness space is comfort and practicality. if you have to go to the back of the house, where there is no tv or air conditioning, you are probably not going to be very successful. you need to look forward to visiting your home gym area. this area needs to be your happy place. you may want to hang motivational posters or post motivational quotes on the wall. think of the things you need to make this space more special and helpful. do you like cranking up the music or do you prefer a good view? one of the things i used to do is only watch certain shows while doing the elliptical. since you can stream your favorite tv show on matrix fitness entertainment consoles, you can turn your cardio time into tv time. one thing i do know is you can’t expect to get on a treadmill that’s crammed in a guest room facing a blank wall and be too thrilled about it. 7. have a plan b.  once you have decided on what equipment you need and where you are going to put it, have a back up plan in case it doesn’t work for you. in other words, think of all your options. just like my treadmill, you may have the right equipment in the wrong space. if you find you are not using your home gym equipment, make some changes. whether it’s where you put it, when you use it, how you are using it or who you are using it with. it’s imperative you keep troubleshooting until you find what works for you. 8. commit to be fit.  when you commit space in your home and commit to making the financial investment to take care of your health, you must also commit to using it. this means you need to have a workout plan in place. if you wait to have extra time to jump on the elliptical, it will never happen. the same way you would set time aside to drive to the gym, you must set time aside to workout at home. you need to protect this time from interruptions if you want it to be a success. this means you don’t answer the phone unless it’s an emergency. you don’t switch out loads of laundry in between sets or stop in the middle of your workout to let the dog out. if you treat your home workout like you do a gym workout, that means you let the dog out, feed your kids, switch loads and finish up whatever else you may have going on before you start exercising. that way you can dedicate all your energy to making the most of your workout. try some of the built-in programs. for instance, matrix fitness has a wide variety of programs you can follow to take your workouts up a notch. the more effective the workout, the more successful you’ll be. lastly, if your home workouts are not “working out”, keep trying. making a change requires consistency and the willingness to keep trying even if you fail. you never know what will make the difference. it might be timing or it could be the accountability of a friend. but, you will never know what works unless you keep trying different things so you can weed out what doesn’t work. no matter how many times you fail, you can still become a great success as long as you never quit. - this post is sponsored by matrix fitness. all opinions are my own. share:like this:like loading... 2 comments 8 stretches for leg day by bonnie pfiester when most people think of fitness, they think of weight training and cardio, but did you know there are actually 5 elements of fitness? to be truly fit, you should be excelling at all 5 elements of fitness. 1. body composition 2. cardiovascular fitness 3. muscular strength 4. muscular endurance 5. flexibility we spend so much time strengthening our body and trying to lose body fat that our body constantly stays tight and sore. in addition to running or aerobicizing off the body fat, we strength train because we want that tight and tone fit look. however, the more “tight and tone” we look, the more “tight and tone” we actually are if we aren’t careful. the very thing that makes our muscles look nicer can cause a host of other issues if we aren’t working on our flexibility too. and, if you know me, you know i am the queen of tightness. here are 8 simple exercises that are great for leg day, to help stretch out the legs and low back. 10 stretching tips: before you begin, look over these 10 simplet tips to make sure you are making the most of your stretching time. 1. never stretch a cold muscle 2. stretch out just enough to maximize range of motion during your workout 3. don’t stretch out too much before or during weight training (you need the extra support) 4. don’t bounce. 5. stretches should be nice and easy, being careful not to overstretch a muscle 6. hold stretches for at least 30 seconds 8. save most of the stretching for after the workout is over 9. don’t rush it, you’ll need to relax while you stretch to get the most benefit 10. incorporate stretching throughout your day – at your desk, while shaving your legs, bending over to pick something up, while watching tv or when driving in your car warm up before i even begin to train legs, my favorite warm-up exercise is overhead squats. this helps open up the shoulders and hips, as well as helps you improve posture so you can squat with proper form. overhead squats – do 4 sets of 20 reps drop your hips as low as they can go, driving up with your heels and maintaining a tight upright core, keeping the bar overhead in line with your center of gravity (right over your heels).  you should notice that you should be able to get deeper with each set. now you are ready to train legs! then you can really stretch! time to stretch! 1.) hip flexor stretch: (great for anyone who sits a lot) 2.) calve stretch: do this with a straight leg, and then bend the leg you are stretching and sit down on it to stretch the lower part of the calve. stretching both parts of the calf can help relieve plantar fasciitis. 3.) inner thigh and hip stretch: be sure to sit back into this stretch and really get low to improve flexibility in the hips too. 4.) it band & hamstring stretch: (great for runners) 5.) hamstring stretch: (this helps relieve low back pain & tightness) 6.) glute stretch: (great for relieving sciatica) 7.) low back stretch: (this is great especially after leg day!) 8.) cat cow stretch: (resets your posture) this is great for people who sit at a desk and hunch a lot. share:like this:like loading... 1 comment older posts « follow enter your email address below & click follow to join 2,346 other subscribers enter email here meet the pfiesters bonnie’s instagram steve’s instagram get motivated! get pfit! top posts & pages pfit links get social visit bonnie's profile on pinterest. tweet us!my tweetsmy tweets recent posts 10-minute strapless dress workout this fitness gift that outshines the rest i will beat her motivational apparel still stuffed? reduce the pooch in just 3 days 5 reasons potatoes get 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