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Author Archives: EIFAdmin

When is the best time to do cardio?

I get asked this question a lot, so here’s my take on this based on research as well as personal experience. In short, the best time to do cardio is when your glycogen stores are empty. How cryptic is that? Well, let me explain. What is glycogen (pronounced glahy-kuh-juhn)? Glycogen is the body’s main source of energy, and it’s created ... Read More »

Love Your Cafè Mocha? Try this as a Healthy Replacement

Cafe Mocha

One of my favorite coffee drinks is a Cafè Mocha, but count the calories and you will cringe. I was enjoying my usual double-tall  non-fat two pump mocha at the local Starbucks one morning and decided to read the label on the syrup. For each pump, 75 non-productive calories go into your body.  For a 16 oz Mocha, you get 4 ... Read More »

HIIT Workout emphasizing Glutes-Stair Step Machine

Stair Master

OK, you know I’m a big proponent of High Intensity Interval Training (HIIT) over normal, long cardio sessions where you keep your heart rate at a certain level for 20 to 45 minutes or longer. The latter burns fat, but it also burns muscle mass while HIIT has even shown to increase muscle mass. “You’ll lose weight, build muscle, and boost ... Read More »

“I Need to Lose Weight Fast”, you say?


Many people are familiar with the phrase, “I need to lose weight fast”. We hear this all the time. The fact is that it is simply not possible to lose weight safely in an extremely short period of time. Any improvement to your fitness must occur over a number of weeks and months. However, you can certainly improve on most ... Read More »

EMF’s Grilled Lemon Kick’n Chicken

Grilled to perfection

Want a tasty, low-fat and low-sodium recipe for grilled chicken? This is really good and a little spicy. I originally chose the seasoning because it was low sodium, and I was preparing for a contest. However, now I use this year round. Ingredients: Boneless chicken breast halves – can be frozen or thawed (I’ve found them to grill better frozen) Weber’s ... Read More »

HIIT Cardio Workout Emphasizing Quads and Hamstrings

Like I have written before, I ONLY do High Intensity Cardio (HIIT), and I use it to augment and workout specific lower body parts. I previously wrote about a great glute workout on the stair machine, now I’m ready to tell you about a workout that emphasizes quads and hamstrings using a stationary bike. This is directly from my ebook, ... Read More »