Burn Holiday Calories with a Total Body Workout plus Healthy New Year's 2011 Resolutions ...

[Annie1989100]

Hi Alycia, thank you a lot for your reply, I am a beginer in fitness, my weight is 141 lbs and I realy need to get to 119 lbs till summer. I started to do the morning exercices as you do in your tutorials. About food, I allways thought that food has to contain less carbs, fats and more proteins, and you said vice versa....? And also I want to ask you what meens healthy fats? Thanks, be well, looking forward for your answer.

[EmpowerYourBody]

@Annie1989100 Hi Annie. Healthy fats are fats that contain omega-3 fats or heart healthy fats...not saturated fats. Avocados, olive oil, salmon, walnuts, and almonds are healthy fats. Please make sure you are not allergic to any of these :) After getting clearance from your physician, I suggest complex carbs (whole grains and veggies) and healthy fats, and lean proteins. All 3 should be included in your daily food intake. Be well. Alycia

[Annie1989100]

Hi Alycia, thank you for helping us with good advices about gym, but what about food, what is better to eat and what is not, especially at breakfast?

Thank you in advance.



[EmpowerYourBody]

@Annie1989100 Well that really depends. What are your goals and your current fitness level? Be well. Alycia

[EmpowerYourBody]

@Annie1989100 Well it really depends on your current fitness level, your metabolism and your goals. I say try to eat several healthy small meals throughout the day consisting of healthy fats, lean proteins, and complex carbs...lots of water also. Be well. Alycia

[SamihaB4U]

Why dont you use weight machines? Are they not as affective?

[EmpowerYourBody]

@SamihaB4U I prefer usually not to use machines...first, because I want everyone to be able to do these exercises with or without a gym and second, because when not using machines you have to be responsible for your form which makes you engage your core muscles more. Be well. Alycia

[daza2j96]

I just joined a gym for the first time ever and not sure what to do for a workout.... but I will not quit by March (I hope)

[EmpowerYourBody]

@daza2j96 Hi...there should be someone at the gym that can help you. However, ask for their credentials and make sure they are insured. Once you find out their credentials...let me know what they are please. Thanks. Be well. Alycia

[EmpowerYourBody]

@FarmGiraffe I know. 83% of gym joiners in January stop ging by March...very unfortunate. Be well. Alycia

[peterpevancy]

i feel ready for a new year!

/watch?v=VUmmxsGVbis

[EmpowerYourBody]

@peterpevancy Great ! Be well. Alycia

[HollanderT12345]

Well hello beautiful :)

[EmpowerYourBody]

@HollanderT12345 Hello back :) Be well. Alycia

[wildmanchris200]

Woman is CUTE!

[EmpowerYourBody]

@wildmanchris200 Thanks :) Be well. Alycia

[AudioVideoInvasion]

great!

[EmpowerYourBody]

@AudioVideoInvasion Thanks. Be well.  Alycia

[harridel]

greatings from Chile!!!! i love it! :D

[EmpowerYourBody]

@harridel thanks :) Be well.  alycia

[mayhunsa]

Thanks alot!

[EmpowerYourBody]

@mayhunsa you are very welcome. be well. alycia

[carmenimperial]

watching this workout

it pushes you to exercise

and get fit-good job

[EmpowerYourBody]

@carmenimperial thanks :) Be well. alycia

[FatManUnleashed]

I've done this workout before AND YOU DEFINITELY feel the burn.

[EmpowerYourBody]

@FatManUnleashed great...good job! Be well. alycia

[MrAlig9000]

do your workouts work for 11-15 year olds

[EmpowerYourBody]

@MrAlig9000 Of course. Please get cleared by your parents and your physician prior to doing any new exercises. Be well.  Alycia

[FISRONNI]

4:34 - 4:39

Thumbs up

[EmpowerYourBody]

@FISRONNI Thanks Be well. alycia

[IWearMyCapBackwards]

@FISRONNI lol

[IWearMyCapBackwards]

Dayum girl you hott

[antopirozzi]

@FISRONNI <s

[jackal724]

Hey this is great. I'm beginning training for a trek to New Guinea this year (up and down a lot of hills lol). I'll be honest I only clicked on your link as it came up on my page as I loaded up youtube but I'm glad I did! I'll be following your page and doing all these exercises and what's good as no need for any machines. Will you be giving advice if I ask here in this blog so to speak?

[EmpowerYourBody]

@jackal724 Yes, or you can email me directly (the address is at my website).  New Guinea trek??? Thats awesome. Last April I hiked 10 miles in Peru thru the Andes mountains to Macchu Picchu ...it was great. Thanks for watching. I air a new show every Friday. Be well. Alycia

[Mrmadusky]

I love ds somuch truly beautiful!!

[EmpowerYourBody]

@Mrmadusky Thank you :) Be well.  alycia

[GuitarGirlWA]

just so you know ur breathing doesn't bug me... its a good audio clue to follow, plus it shows u r really working. nothing wrong with that!

[EmpowerYourBody]

@GuitarGirlWA Thanks :) Be well. alycia

[crzyindian23]

Can you show us how you workout your ass.

i want mines that strong/phat.

[EmpowerYourBody]

@crzyindian23 Sure...check out some of my new shows that will air this month. They air every Friday. Be well. alycia

[crzyindian23]

@EmpowerYourBody .. Lls you think your funni

you know what i mean.

[greendaykos]

yes she is hot :p

[EmpowerYourBody]

@greendaykos thanks :) Be well. alycia

[debbiet0406]

i will try it though.:) i was doing smething similar but stopped some time ago and wish to start again, can't get myself motivated again. my problem is eating healthy.

[EmpowerYourBody]

@debbiet0406 Eating is a VERY important component to being fit and healthy. Be well. alycia

[debbiet0406]

i will try it though.:)

[EmpowerYourBody]

@debbiet0406 Ok just be careful and it is always best to be cleared by a physician prior to doing any new exercises. Be well. Alycia

[debbiet0406]

I liked the video, but the exercises look hard. my goal is to lose at least 5 lbs in a month. i lost 10 already. but i want leaner legs and a six pack. is this realistic?

[EmpowerYourBody]

@debbiet0406 Of course it is....be well. alycia

[gisellemaralit]

is it attainable to lose 40 pounds in just 6 months?

[Otaconsps]

@gisellemaralit For sure. They say you shouldn't lose more than 2 pounds a week.......so if you follow that thinking you could lose 48 pounds in 6 months and still be healthy.

[EmpowerYourBody]

@Otaconsps That is correct. Be well. Alycia

[EmpowerYourBody]

@gisellemaralit Absolutely...just be safe. Be well. alycia

[NightBaron360]

good

[EmpowerYourBody]

@NightBaron360 :) Be well. Alycia

[Rosebff1223]

@4:36 she is totally making sex noises Lmao

[EmpowerYourBody]

@Rosebff1223 How do you know what I sound like when I have sex? Be well. Alycia

[gandalf117]

@EmpowerYourBody You definitely make sex noises at 4:35, but that only makes the video better. You seem to be enjoying the exercises a bit too much and isn't that great? That's also the only reason I watch women's tennis sometimes.

[Zoowey07]

New Years Resolutions are for losers...

[EmpowerYourBody]

@Zoowey07 They can be very helpful for some people. Be well. alycia

[Roofroller]

hmm

[EmpowerYourBody]

@Roofroller hmmmm what? :) Be well. Alycia

[AnthonyNews]

first day is your day to shape the rest of the year..lets go!!! 2011

[EmpowerYourBody]

@AnthonyNews I agree...lets get moving! 60% of adults dont get the suggested physical activity amounts and 25% dont exercise at all!!! Be well. Alycia

[OathOfOdium]

@ekremjamieanmac That's Totally possible don't be surprised if you lose more!

[BOBPOPROCK]

i'm soooo in love with aliciaaaaaaaa she's the bestest of the bestest

[EmpowerYourBody]

@BOBPOPROCK Why thank you :) Hopefully you will watch our new shows that air every Friday. Be well. Alycia

[isobodari1]

me so ronery

[EmpowerYourBody]

@isobodari1 What will you do about that...or are you asking for macaroni? :) be well. Alycia

[mtiger25]

I want to lose 15 pounds in a month. Is that considered attainable?

[th3ch00s3n1]

@mtiger25 it's not healthy but it can be done. i did it. but i was emotionally sick and it caused physical problems with my digestive system.

[EmpowerYourBody]

@th3ch00s3n1 I am glad you are honest.  Be well. Alycia

[EmpowerYourBody]

@mtiger25 That is alittle high especially if you want to do it the healthy way and retain your weight loss. However, if you are really overweight, you may see that drop very quickly but it will mostly be water weight. Healthy suggested weight loss is usually 1-2 pounds a week. Be well. Alycia

[XxkemoooxX]

I think she looks hot .

[EmpowerYourBody]

@XxkemoooxX You think or you know :) Thanksssss....just kidding. Be well. Alycia

[HealisticBella]

Nice!

[EmpowerYourBody]

@HealisticBella Thanks...hope you watching our new shows that air every Friday :) Be well. Alycia

[EmpowerYourBody]

@ekremjamieanmac Yes, its doable!! Be well.  Alycia

[EmpowerYourBody]

@QuantumQuacks Yes, but everyones start point varies and variety is a very important component to consider when devising a safe program with an element of progression. Be well. Alycia

[EmpowerYourBody]

@MikeFromTheUK1 I know. But many people still have trouble. Be well. Alycia

[zerbo803]

I need to burn calories!

[EmpowerYourBody]

@zerbo803 Ok...there are many ways to burn calories...start by simply moving your body. Be well. Alycia

[JohnyMitten]

@EmpowerYourBody ROFL, You're a genius!!!!!!!!!!!!!!d

[woo2fly18]

attainable and realistic is the samething ,, shitty acronym

[EmpowerYourBody]

@woo2fly18 I kind of agree...but...that is the principle...Be well.  Alycia

[woo2fly18]

she has a great ass though

[Nostro200]

nice ass

[EmpowerYourBody]

@Nostro200 Why thank you Be well. Alycia

[2arunout]

Nice exercise tips. Thanks for the demonstrations. Your work outs are entertaining and not monotonous like mine routine use to be. This adds good variety to my routine. Happy new year!

[EmpowerYourBody]

@2arunout Thank you and Happy New Year to you as well. Be well. Alycia

[Marcelina2008]

Nice and cheering up. Thank you, Alycia!

[EmpowerYourBody]

@Marcelina2008 You are very welcome. Hope you watch our new episodes every Friday. Be well. Alycia

[globalmilind]

03:24 is like a porn video!

[motardviking]

@globalmilind ahahah yeaaaaaaaaaaaaa I like !!

[globalmilind]

@motardviking lols! Its actually very funny! :))

[EmpowerYourBody]

@globalmilind hmmmm...I hope in a good way :) Be well. Alycis

[EmpowerYourBody]

@motardviking Great !!! Be well. Alycia

[EmpowerYourBody]

@globalmilind really?....I dont see that :) Be well. Alycia

[oitotheworld23]

this lady looks kind of crazy

[EmpowerYourBody]

@oitotheworld23 They let me out of the hospital just to shoot this video for you :) Be well. Alycia

[slny311]

Great!

[EmpowerYourBody]

@slny311 Thanks Steve!!! Thank you for everything. Talk soon. Be well. Alycia

[giuliaroberts100]

I love it!

[EmpowerYourBody]

@giuliaroberts100 Thank you :) Tune in every Friday for a new episode please. Be well.  Alycis

[BlackCloud21509]

@derekdb2 I hate history. Makes me sick.

[EmpowerYourBody]

@BlackCloud21509 I know but sometimes it is important. Be well. Alycia

[TheGreenPlague]

My new years resolution is to get YOU to check out the video on my page and give it a thumbs up and leave a comment.

[EmpowerYourBody]

@TheGreenPlague hahaha...ok I will check it out. Be well.  Alycia

[BOBPOPROCK]

@XowntXihqX mmmmmmmmmmm...no housewife looks like that!

[EmpowerYourBody]

@BOBPOPROCK Actually after I train my clients...yes, they do:) Be well. Alycia

[BOBPOPROCK]

SHe's a beauty

[EmpowerYourBody]

@BOBPOPROCK Thanks :) Hopefully you will watch our new episodes every Friday Be well. Alycia

[kjeksy]

what an ugly tattoo

[EmpowerYourBody]

@kjeksy Can you tell what it is? Be well. Alycia

[ramir233]

3:20

[MrBlackhairguy]

sexy...

[EmpowerYourBody]

@MrBlackhairguy Right back at ya :) Be well.  Alycia

[juicy8956]

firework by katy perry in the back ground <3

[EmpowerYourBody]

@juicy8956 is it? I didnt realize that :) Be well. Alycia

[juicy8956]

@EmpowerYourBody lol yea . thnx for the tips on the exercise . i weigh 120 for height of 5'1 . and i want to get healthy so thanks . im starting the gym monday and im excited . cant weight to see myself fit .

[rabnawazdars]

Happy new year all friends

[EmpowerYourBody]

@rabnawazdars Happy New Year to you as well. Be well. Alycia

[manatyson]

Attainable

Realistic

Same thing o-o something mythical is not attainable

If somethings Attainable its sure to be realistic...

[EmpowerYourBody]

@manatyson I am confused...but I think you are correct..they are the same. Be well. Alycis

[manatyson]

arent

Atainable

and

Realistic

The same?

[EmpowerYourBody]

@manatyson Yes, you are correct. Be well. Alycia

[MrAkamoll]

nice butt

[EmpowerYourBody]

@MrAkamoll Why thank you :) Be well. Alycia

[graysmoke12]

HAPPY NEW YEAR!!!!!!!!!11

[EmpowerYourBody]

@graysmoke12 Happy New Year to you as well. Be well. Alycia

[sluggo06]

Google Hells best kept secret

[EmpowerYourBody]

@sluggo06 Is that a compliment? Be well. Alycia

[BiyaBiyaBiya]

Hi Alycia! I have scoliosis and I would like to know some good exercises to strengthen my back muscles. Maybe you could do an episode about it. Thank you! Greetings from Sweden!

[sluggo06]

@BiyaBiyaBiya Try good mornings. Lock your knees, grab a barbell or dumbells, bend down and come back up and repeat.

[EmpowerYourBody]

@sluggo06 I have done those. I am a bit nervous to suggest to the public to do them...since they require such precision and there is no room for error.  Be well. Alycia

[EmpowerYourBody]

@BiyaBiyaBiya Hello Sweden!!! One of my clients is from Sweden and I just adore him.  I do believe its best if you get clearance from your physician since there are many things I would need to know about your condition in order to be effective in my suggestions. Overall, however, hyperextensions are usually standard lower back strengthening exercises. You can search my videos, I do have a lower back workout. Hope you watch our new shows every Friday. Be well. Alycia

[avm1880]

My goal for this year is to lose 15 lbs - but more importantly to tone up!

[EmpowerYourBody]

@avm1880 Wonderful!!! Let me know if I can help you. Be well. Alycia

[history546]

gosh I wish I was as motivated as you, I've had 5 bowls of cereal :/ need to get back to the gym asap! x

[EmpowerYourBody]

@history546 :) Stay focused! Be well. Alycia

[hakirby]

My NYR is to pass my driving test by June and get this final 15kg  off my ass.

[EmpowerYourBody]

@hakirby hahahaha...you can do it just stay focused. Be well. Alycia

[1kingconan]

I don't mind breathing sounds, in fact it seems weird when people hold in their breath... plus it helps to breath in and out :D I'd like to be happy for this coming year :D everyday everyhour :D

[EmpowerYourBody]

@1kingconan Happy is a wonderful goal!!!! I wish you the best. Be well. Alycia

[rockyroad2742]

i think shes starting to like her camera guy, shes totally flirtttinngggg

[Bromopar]

@rockyroad2742 Funny how guys think a cute girl who is being friendly MUST be flirting.

[EmpowerYourBody]

@Bromopar I agree...if that were true I'd be flirting with everyone...I laugh and smile all day long :) Be well. Alycia

[EmpowerYourBody]

@rockyroad2742 hahahaha...if you only knew :) John and I are both very happily involved with someone other than each other :) but I do adore him...Be well. Alycia

[macarari]

my new years resolution is: continuing having a VERY healthy lifestyle, to continue to lose weight, and getting closer to God.... OH and do very well in college!!

[tt2ize]

@macarari same here

[macarari]

@tt2ize this year I went from a size 22 to a size 14, next year I hope to go from a 14 to a single digit number, all thanks to bodybuilding!!

[EmpowerYourBody]

@macarari Wonderful!!! Keep up the good work and hope you watch our new episodes every Friday. Be well. Alycia

[EmpowerYourBody]

@macarari Great....I love your goals. Good luck in college as well. Be well. Alycia

[LazyStory]

Resolution for 2011:

Give blood 4 times

Help / motivate others to exercise

Run Boston and NYC Marathon + ironman triathlon

.. and not be a dick

/watch?v=-DJFa8qam8w

[EmpowerYourBody]

@LazyStory Thanks great!!! Be well.  Alycia

[Kelsey231985]

S=I want to stick to the South Beach way of eating and exercise a few times a week

M= Lose 25lbs by my sister's wedding in May (also my bday month!)

A= That'd be 5lbs a month so I THINK it's attainable

R=It is realistic if I really stick with it, but I'm not gonna be hard on myself if I don't lose all 25 : )

T= End point is middle of May

[EmpowerYourBody]

@Kelsey231985 Awesome...very organized! Be well. Alycia

[claudia1515]

Will be doing this work out at home today after my work out at the gym.

My new Years resolution is to lose like 60 pounds but all so to gain some muscle as well. To see some definition in my arms, calfs, and thighs..

Im coming out on a wedding in july so I want to lose that weight before july.. So thats my goal to hit.. Hope I can do it..

[EmpowerYourBody]

@claudia1515 You can if you still positive and focused. Congrats in July. Hopefully you will watch our new episodes that air every Friday. Be well. Alycia