http://www.madefittv.com/podcast/madefittv.xml Made Fit TV is a show dedicated to Health and Fitness for everyone who wants a fresh look at the world of working out and weight loss. Jennifer Didonato, a NASM certified personal trainer, covers everything from strength training & cardio to diet and healthy eating. She also reviews products to inform you of what works and what doesn't. Join us every Wednesday morning as new episodes air! Made Fit TV - Where fit bodies don't just happen - they're made. en-us 2010 Made Fit, LLC jenny@madefittv.com Tue, 25 May 2010 23:12:57 GMT Thu, 25 Aug 2011 00:46:23 GMT Absolute RSS Editor http://www.rssboard.org/rss-specification http://www.madefittv.com/podcast/madefittv_image.jpg http://www.madefittv.com/podcast/madefittv.xml Jennifer DiDonato's Made Fit TV Jennifer DiDonato no Health, Fitness, excercise, weight loss, diet, healthy recipes, muscle, workout, advice Jennifer DiDonato jenny@madefittv.com Meet Jennifer Didonato, quirky, fun host of a fun weekly health and fitness show that answers questions, gives tips and workout advice for anyone who wants to get healthy a look great. Made Fit TV is a show dedicated to Health and Fitness for everyone who wants a fresh look at the world of working out and weight loss. Jennifer Didonato, a NASM certified personal trainer, covers everything from strength training & cardio to diet and healthy eating. She also reviews products to inform you of what works and what doesn't. Join us every Wednesday morning as new episodes air! Made Fit TV - Where fit bodies don't just happen - they're made. http://www.madefittv.com/podcast/mftv_ep142.mp4 In this week's episode of Made Fit TV I show you how to isolate many areas of the back in many ranges of motion. 470A938D-98E8-4A43-B2CB-E900CE3E612C Thu, 25 Aug 2011 00:44:55 GMT Jennifer DiDonato 00:10:46 no Back Workout, Full Back Exercise, exercise, weight training, back, Seated Narrow Pull Down, Wide Arm Dumbbell Back Row, Seated Lateral Pull Down, Dumbbell Back Row In this week's episode of Made Fit TV I show you how to isolate many areas of the back in many ranges of motion. In this week's episode of Made Fit TV I show you how to isolate many areas of the back in many ranges of motion. http://www.madefittv.com/podcast/mftv_ep141.mp4 In this episode of Made Fit TV, I show you how to isolate one particular muscle group that takes up a large area - the chest. Having a good balance of compound movements and isolation is the best way to get overall strength and conditioning! E79BDAC3-1020-485F-A603-533A024CD66E Thu, 11 Aug 2011 03:53:13 GMT Jennifer DiDonato 00:09:38 no Made Fit TV, Jennifer DiDonato, Fitness, Workout, Chest Workout, Full Chest routine, bench press, dumbell chest press, seated chest press, band chest fly, weighted push up In this episode of Made Fit TV, I show you how to isolate one particular muscle group that takes up a large area - the chest. Having a good balance of compound movements and isolation is the best way to get overall strength and conditioning! In this episode of Made Fit TV, I show you how to isolate one particular muscle group that takes up a large area - the chest. Having a good balance of compound movements and isolation is the best way to get overall strength and conditioning! http://www.madefittv.com/podcast/mftv_ep140.mp4 http://www.lovebookonline.com - In this episode of Made Fit TV, I show you how to perform one of the most optimum workouts perfect for the functionality of your body, and perfect for getting your body in the best shape it can be! CCF6745A-76C2-4771-94C5-266E7C2005D2 Thu, 23 Jun 2011 02:23:41 GMT Jennifer DiDonato 00:10:16 no Lebert, Equalizer, Workout Equipment, fitness equipment, made fit tv, made fit, jenny didonato, full body workout, strength training, at home workout http://www.lovebookonline.com - In this episode of Made Fit TV, I show you how to perform one of the most optimum workouts perfect for the functionality of your body, and perfect for getting your body in the best shape it can be! http://www.lovebookonline.com - In this episode of Made Fit TV, I show you how to perform one of the most optimum workouts perfect for the functionality of your body, and perfect for getting your body in the best shape it can be! http://www.madefittv.com/podcast/mftv_ep139.mp4 In this week's episode of Made Fit TV, I provide you with four crucial tips of how to make your workout work better and work for you - as opposed to against you. 58758C91-7059-442B-95FF-ED4E6E807BBD Tue, 07 Jun 2011 04:47:29 GMT Jennifer DiDonato 00:08:59 no Workout, Fitness, Tips, Exercise, Weight Loss, Diet, Jenny DiDonato, MadeFit TV In this week's episode of Made Fit TV, I provide you with four crucial tips of how to make your workout work better and work for you - as opposed to against you. In this week's episode of Made Fit TV, I provide you with four crucial tips of how to make your workout work better and work for you - as opposed to against you. http://www.madefittv.com/podcast/mftv_ep138.mp4 http://www.madefittv.com/as-seen-on-mftv - In this week's episode of Made Fit TV, I show you ways you can use a weighted vest using my favorite kind from HyperWear, a company featured on "As Seen on MFTV." 6CE2FBFA-BDC1-4ACC-AC20-74F572D9D116 Thu, 19 May 2011 02:06:49 GMT Jennifer DiDonato 00:08:51 no Hyper Vest Pro, HyperWear, Jennifer DiDonato, Made Fit TV, plyometrics, vertical jump, Vertical Leap, weighted vest In this week's episode of Made Fit TV, I show you ways you can use a weighted vest using my favorite kind from HyperWear, a company featured on "As Seen on MFTV." In this week's episode of Made Fit TV, I show you ways you can use a weighted vest using my favorite kind from HyperWear, a company featured on "As Seen on MFTV." http://www.madefittv.com/podcast/mftv_ep137.mp4 http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you a lean and healthy alternate to that fat-drenched cheese burger you all love so much - Lean Mozzarella Turkey Burgers! DC6170C2-8240-40FC-A9D1-9E5D20EE0FC3 Thu, 12 May 2011 03:27:59 GMT Jennifer DiDonato 00:07:57 no cheese, healthy, nutrition, high protein, Jennifer DiDonato, lean recipe, low-carb recipe, Made Fit TV, nutrition, Turkey Burger http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you a lean and healthy alternate to that fat-drenched cheese burger you all love so much - Lean Mozzarella Turkey Burgers! http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you a lean and healthy alternate to that fat-drenched cheese burger you all love so much - Lean Mozzarella Turkey Burgers! http://www.madefittv.com/podcast/mftv_ep136.mp4 http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you my favorite form of flexibility training... Foam rolling!  It's meant to loosen up the tightness in the muscle fibers. I show you how to perform this technique on your IT band and quads. C6B45F7C-E91E-4B0E-8A6B-3F26D538647C Thu, 05 May 2011 03:08:45 GMT Jennifer DiDonato 00:09:01 no Made Fit TV, foam rolling, loosen, tight, muscle, jenny didonato http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you my favorite form of flexibility training... Foam rolling!  It's meant to loosen up the tightness in the muscle fibers. I show you how to perform this technique on your IT band and quads http://www.MadeFitTV.com - In this episode of Made Fit TV, I show you my favorite form of flexibility training... Foam rolling!  It's meant to loosen up the tightness in the muscle fibers. I show you how to perform this technique on your IT band and quads. http://www.madefittv.com/podcast/mftv_ep135.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I demonstrate a creative way to make sugar-free, fat-free, protein-packed, fiber-filled lemon bars. 7EA98E90-0ACA-415A-9530-671C828B4F5B Mon, 18 Apr 2011 23:49:14 GMT Jennifer DiDonato 00:12:31 no healthy baking, healthy cooking, healthy recipes, healthy treats, Jennifer DiDonato, lemon bars, Made Fit TV, nutrition http://www.MadeFitTV.com - In this week's Made Fit TV episode, I demonstrate a creative way to make sugar-free, fat-free, protein-packed, fiber-filled lemon bars. http://www.MadeFitTV.com - In this week's Made Fit TV episode, I demonstrate a creative way to make sugar-free, fat-free, protein-packed, fiber-filled lemon bars. http://www.madefittv.com/podcast/mftv_ep134.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you my next 3 Exercises that I see most people performing WRONG! Deadlift, crunch & push-ups. 94D6188D-4AC2-43F6-B665-C40FB7FBF531 Wed, 06 Apr 2011 00:32:24 GMT Jennifer DiDonato 00:10:16 no correct form, exercise, movements, injury-prevention, Jennifer DiDonato, Made Fit TV, strength training http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you my next 3 Exercises that I see most people performing WRONG! Deadlift, crunch & push-ups. http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you my next 3 Exercises that I see most people performing WRONG! Deadlift, crunch & push-ups. http://www.madefittv.com/podcast/mftv_ep133.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I air my grievances (hehe - Seinfeld reference, there) about my Top 3 Exercises that I see most people performing WRONG! 958D8301-228C-40E3-9833-7E029A7881A3 Thu, 31 Mar 2011 01:52:44 GMT Jennifer DiDonato 00:10:03 no correct form, exercise, movements, injury-prevention, Jennifer DiDonato, Made Fit TV, strength training http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I air my grievances (hehe - Seinfeld reference, there) about my Top 3 Exercises that I see most people performing WRONG! http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I air my grievances (hehe - Seinfeld reference, there) about my Top 3 Exercises that I see most people performing WRONG! http://www.madefittv.com/podcast/mftv_ep132.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a creative and delicious way to get more vegetables into your nutrition plan in the most enjoyable way as possible.  Check it out for my favorite juicing recipe that I drink daily! DA35D8D0-C3F0-40CD-BD6F-D349134CBD46 Thu, 24 Mar 2011 02:25:01 GMT Jennifer DiDonato 00:10:16 no fruit, healthy cooking, Jennifer DiDonato, juiced vegetables, juicing, Made Fit TV, nutrition, Recipe, vegetables http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a creative and delicious way to get more vegetables into your nutrition plan in the most enjoyable way as possible.  Check it out for my favorite juicing recipe that I drink daily! http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a creative and delicious way to get more vegetables into your nutrition plan in the most enjoyable way as possible.  Check it out for my favorite juicing recipe that I drink daily! http://www.madefittv.com/podcast/mftv_ep131.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a quick and intense circuit for your abs and core using the GymBoss.  My workout hits every angle of the core for optimum strength and endurance in the mid-section. 85E78DA6-A7A2-48D4-97AE-1E285D1AE3B4 Thu, 17 Mar 2011 02:17:42 GMT Jennifer DiDonato 00:10:16 no abdominals, abs, core, GymBoss, HIIT, interval workout, Jennifer DiDonato, Made Fit TV http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a quick and intense circuit for your abs and core using the GymBoss.  My workout hits every angle of the core for optimum strength and endurance in the mid-section. http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a quick and intense circuit for your abs and core using the GymBoss.  My workout hits every angle of the core for optimum strength and endurance in the mid-section. http://www.madefittv.com/podcast/mftv_ep130.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a great total body interval workout that you can do anywhere - using no equipment. 8000AB37-9189-42B0-8E74-1F6504BEB4A6 Wed, 09 Mar 2011 03:58:12 GMT Jennifer DiDonato 00:10:14 no anaerobic threshold, Cardio, GymBoss, heart rate, HIIT, interval training, Jennifer DiDonato, no equipment, Made Fit TV http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a great total body interval workout that you can do anywhere - using no equipment. http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you a great total body interval workout that you can do anywhere - using no equipment. http://www.madefittv.com/podcast/mftv_ep129.mp4 http://www.MadeFitTV.com - In this week's episode, I kick HIIT up a notch with two of my favorite things: a jump rope and a GymBoss interval training! 85C21833-5415-4E11-9491-8538E815FE3A Fri, 04 Mar 2011 01:50:59 GMT Jennifer DiDonato 00:08:46 no anaerobic threshold, Cardio, GymBoss, heart rate, HIIT, interval training, Jennifer DiDonato, jump rope, Made Fit TV http://www.MadeFitTV.com - In this week's episode, I kick HIIT up a notch with two of my favorite things: a jump rope and a GymBoss interval training! http://www.MadeFitTV.com - In this week's episode, I kick HIIT up a notch with two of my favorite things: a jump rope and a GymBoss interval training! http://www.madefittv.com/podcast/mftv_ep128.mp4 http://www.madefittv.com - In this week's episode of Made Fit TV, I provide my Top 10 Things TO DO at the Gym. I gave you the 10 Things NOT to do at the Gym in episode 33. This time I give you some ideas on how to make the most of your gym experience! FDEC41A1-9E98-43A0-9ECF-79C1084773F4 Wed, 23 Feb 2011 01:14:11 GMT Jennifer DiDonato 00:10:57 no Made Fit TV, What to do at the gym, Workout, etiquette, Jenny Didonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I provide my Top 10 Things TO DO at the Gym. I gave you the 10 Things NOT to do at the Gym in episode 33. This time I give you some ideas on how to make the most of your gym experience! http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I provide my Top 10 Things TO DO at the Gym. I gave you the 10 Things NOT to do at the Gym in episode 33. This time I give you some ideas on how to make the most of your gym experience! http://www.madefittv.com/podcast/mftv_ep127.mp4 http://www.madefittv.com - In this week's episode Jennifer DiDonato shows you how to make a delicious cinnamon almond protein muffin. FF3F1E59-AABA-45F1-9E82-A6E99ACE6346 Thu, 17 Feb 2011 02:18:27 GMT Jennifer DiDonato 00:09:57 no almond, Cinnamon, healthy recipes, Jennifer DiDonato, low-carb recipe, low-fat recipes, Made Fit TV, Muffins, nutrition, protein muffins http://www.madefittv.com - In this week's episode Jennifer DiDonato shows you how to make a delicious cinnamon almond protein muffin. http://www.madefittv.com - In this week's episode Jennifer DiDonato shows you how to make a delicious cinnamon almond protein muffin. http://www.madefittv.com/podcast/mftv_ep126.mp4 In this week's episode of Made Fit TV, I provide some exercise ideas for those of you out there who are without equipment, space, and the time and money to spend at a gym. 345ADE09-4007-4E28-BAB1-2A886A68AB9A Thu, 10 Feb 2011 02:49:51 GMT Jennifer DiDonato 00:09:40 no workout, small space, hallway, apartment, fitness, jenny didonato In this week's episode of Made Fit TV, I provide some exercise ideas for those of you out there who are without equipment, space, and the time and money to spend at a gym. In this week's episode of Made Fit TV, I provide some exercise ideas for those of you out there who are without equipment, space, and the time and money to spend at a gym. http://www.madefittv.com/podcast/mftv_ep125.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a "FED" meal I've enjoyed for as long as I have been a fitness freak: protein oatmeal! D062AD04-8730-4BA5-AE4B-7FA9DE3FC8F4 Thu, 03 Feb 2011 02:48:22 GMT Jennifer DiDonato 00:09:20 no nutrition, food, eating, health, oatmeal, niyogin, protein, made fit tv, jenny didonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a "FED" meal I've enjoyed for as long as I have been a fitness freak: protein oatmeal! In this week's episode of Made Fit TV, I show you a "FED" meal I've enjoyed for as long as I have been a fitness freak: protein oatmeal! http://www.madefittv.com/podcast/mftv_ep124.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I provide some ways that can help you figure out what works for you. This way you can work out the kinks in the month of January so you can materialize an effective plan and fresh start for February! 7958F502-8948-447E-B96C-4FA0957E507D Sun, 23 Jan 2011 23:56:53 GMT Jennifer DiDonato 00:10:16 no nutrition, food, eating, health, spaghetti squash, super food, made fit tv, jenny didonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I provide some ways that can help you figure out what works for you. This way you can work out the kinks in the month of January so you can materialize an effective plan and fresh start fo In this week's episode of Made Fit TV, I provide some ways that can help you figure out what works for you. This way you can work out the kinks in the month of January so you can materialize an effective plan and fresh start for February! http://www.madefittv.com/podcast/mftv_ep123.mp4 http://www.MadeFitTV.com - Spaghetti Squash is a kind of winter squash that makes a tasty low-carb, low calorie, fat-free substitution for pasta. In this week's episode of Made Fit TV, I show you how simple it is to make and talk about it's health benefits. 4EF4A4DE-EFFB-4111-95FD-14B90DB85270 Thu, 09 Dec 2010 22:26:53 GMT Jennifer DiDonato 00:08:41 no nutrition, food, eating, health, spaghetti squash, super food, made fit tv, jenny didonato http://www.MadeFitTV.com - Spaghetti Squash is a kind of winter squash that makes a tasty low-carb, low calorie, fat-free substitution for pasta. In this week's episode of Made Fit TV, I show you how simple it is to make and talk about it's health benefi http://www.MadeFitTV.com - Spaghetti Squash is a kind of winter squash that makes a tasty low-carb, low calorie, fat-free substitution for pasta. In this week's episode of Made Fit TV, I show you how simple it is to make and talk about it's health benefits. http://www.madefittv.com/podcast/mftv_ep122.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you some food selections that are rich is healthy fats like monounsaturated and polyunsaturated fats that are easy to incorporate into your life. F97DF14D-CF83-4F3D-8541-6E048E8538B0 Wed, 01 Dec 2010 02:14:02 GMT Jennifer DiDonato 00:08:50 no Healthy, Fats, Diet, Nutrition, Saturated Fats, Monounsaturated Fat, Polyunsaturated Fat, Jennifer Didonato, Made Fit TV http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you some food selections that are rich is healthy fats like monounsaturated and polyunsaturated fats that are easy to incorporate into your life. http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you some food selections that are rich is healthy fats like monounsaturated and polyunsaturated fats that are easy to incorporate into your life. http://www.madefittv.com/podcast/mftv_ep121.mp4 In this week's episode of Made Fit TV, I show you first how to perform a pull up with proper form. Then I provide you with creative methods on how you can gain your strength in a pull up with assistance, all the way up to an unassisted pull up! ECE8C0BF-2CC9-4187-952F-B8A01C150B3C Wed, 24 Nov 2010 04:23:13 GMT Jennifer DiDonato 00:07:36 no Pull Ups, bicep, exercise, Jennifer Didonato, MadeFit TV, muscle In this week's episode of Made Fit TV, I show you first how to perform a pull up with proper form. Then I provide you with creative methods on how you can gain your strength in a pull up with assistance, all the way up to an unassisted pull up! In this week's episode of Made Fit TV, I show you first how to perform a pull up with proper form. Then I provide you with creative methods on how you can gain your strength in a pull up with assistance, all the way up to an unassisted pull up! http://www.madefittv.com/podcast/mftv_ep120.mp4 http://www.MadeFitTV.com - In this episode of Made Fit TV, I educate you on what makes Greek yogurt different from regular yogurt, the benefits of its probiotics, and my own personal recipe of how to jazz up the plain version! FD05441B-1D02-47B0-835B-F82481BB1000 Wed, 10 Nov 2010 02:40:16 GMT Jennifer DiDonato 00:08:47 no greek yogurt, diet, nutrition, super food, jenny didonato, made fit tv http://www.MadeFitTV.com - In this episode of Made Fit TV, I educate you on what makes Greek yogurt different from regular yogurt, the benefits of its probiotics, and my own personal recipe of how to jazz up the plain version! http://www.MadeFitTV.com - In this episode of Made Fit TV, I educate you on what makes Greek yogurt different from regular yogurt, the benefits of its probiotics, and my own personal recipe of how to jazz up the plain version! http://www.madefittv.com/podcast/mftv_ep119.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I share with you some clever and useful tips on how to rid your body of the excess water, sodium, and toxins following your food marathon. 98791FDC-13F3-4D23-A2B5-3AD0FD50264F Wed, 03 Nov 2010 02:27:02 GMT Jennifer DiDonato 00:08:48 no Holiday Binge, Overeating, desserts, nutrition, diet, lose weight, made fit tv, jenny didonato http://www.MadeFitTV.com - http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I share with you some clever and useful tips on how to rid your body of the excess water, sodium, and toxins following your food marathon. We all have those moments every couple months where one "bite" or one "piece" turns into a full-out binge! It's like as soon as that taste that you haven't had in months hits your tastebuds, it opens the floodgates and you become this food-crazed Mr. Hyde to your health-conscious Dr. Jekyll. Then you wake up the next morning, bloated, puffy, full, and hating yourself, right? Well, you can't help the bloat, puff, and fullness right away, but you CAN stop the self-hating and START the recovery to get your body back to where it was just 12 hours earlier. In this week's episode of Made Fit TV, I share with you some clever and useful tips on how to rid your body of the excess water, sodium, and toxins following your food marathon. Check out the meal plan below for a step-by-step guide of what to eat, when, to keep you accountable the day of your binge recovery. The following meals are based on a general range depending on your body type, weight, muscle mass, and gender. If you are a woman or weigh between 100lbs and 140lbs, stick to the lower range. If you are a man or weigh 40lbs to 200lbs, aim for the higher range. Space your meals out by 2 to 3 hours. Always consult your physician or registered dietician before starting any workout or nutrition plan Meal 1: Egg white vegetable omelet and one apple (use 5 to 15 egg whites depending on your individual nutrition requirements; your choice of broccoli, peppers, asparagus) Meal 2: Plain chicken breast and a salad of 2 cups of mixed greens and apple cider vinegar (Chicken can be between 3oz and 8oz depending on your individual nutrition requirements, cook in non-stick spray) Meal 3: Protein isolate powder blended with water and 1/2 cup blueberries (1 to 2 scoops depending on your individual nutrition requirements; protein of your choice) Meal 4: White fish and one cup steamed vegetables (Fish can be 4oz to 8oz depending on your individual nutrition requirements; fish of choice, vegetable of choice from above in Meal 1) Meal 5: Plain chicken breast and a salad of 2 cups of mixed greens and apple cider vinegar (Chicken can be between 3oz and 8oz depending on your individual nutrition requirements; cook in non-stick spray) *If you require more meals based on your individual nutrition requirements or training schedule, go back to the top of the meal plan and repeat as many meals as you need. http://www.madefittv.com/podcast/mftv_ep118.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you another recipe that is more sweet... Pumpkin Dip! Don't worry, it's still healthy and fat-free. 269FEF4C-F316-4531-AB25-F1BCCFD1859C Thu, 28 Oct 2010 01:44:47 GMT Jennifer DiDonato 00:08:48 no Made Fit TV, Recipe, Fat-Free, Healthy Food, Diet, Nutrition Pumpkin, Thanksgiving recipe, Cool Whip http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you another recipe that is more sweet... Pumpkin Dip! Don't worry, it's still healthy and fat-free. A special thanks to all my fans for their support, and to Melissa Francis with Muscle Bling for making my Figure suit for NPC Nationals! You actually purchase that very suit I wore, or your own personalized one, through MuscleBling.com There are endless possibilities when it comes to different recipes with pumpkin, and it's a win-win because it's delicious AND so healthy for you! Now, being the Fall season, is the best time to take advantage of this tasty gourd-like food. I already raved about the benefits of pumpkin in my Fat-Free Pumpkin Bread Recipe. In this week's episode of Made Fit TV, I show you another recipe that is more sweet... Pumpkin Dip! Don't worry, it's still healthy and fat-free. Check out the video on the easy steps to make it and print off the information below. Fat-Free Pumpkin Dip Ingredients: 2 cups (16oz) canned pumpkin, 2 cups (16oz) fat-free cool whip, 1/4 cup confectioners sugar (optional), 1 teaspoon pumpkin spice 1.) In a bowl, fold in the cool whip with the pumpkin and mix well until blended 2.) Add the sugar or any sweetener substitute of your choice and the pumpkin spice, mixing well until blended 3.) Serve in small cups with Vanilla Wafers or by itself, enjoy! Nutrition Facts: Servings: 16 Serving Size: 1/2 cup (without wafers) 80 calories, 0g fat, 16.5g carbohydrates, 1g fiber, 9g sugar, .5g protein http://www.madefittv.com/podcast/mftv_ep117.mp4 In this week's Made Fit TV episode, you asked and I am delivering... an Awesome Ab Workout you can do at home with equipment that you have just lying around. You'll be amazed at the stuff you can use to give yourself a killer workout without spending a dime - or leaving the comfort of your own home. B11F6307-7D34-41CE-9888-69D67114B065 Wed, 13 Oct 2010 03:25:07 GMT Jennifer DiDonato 00:09:13 no Made Fit TV, ab workout, abdominals, crunches, six pack, flat belly, fat, Exercise, Lose Weight, Tips, Jenny DiDonato In this week's Made Fit TV episode, you asked and I am delivering... an Awesome Ab Workout you can do at home with equipment that you have just lying around. You'll be amazed at the stuff you can use to give yourself a killer workout without spending a d If you're like me, training abdominals is definitely a CHORE! I like to hit them as much as I can in my total body workouts by keeping my core activated, tight, and contracted. But, every once in a while, I feel the need to crank out some good isolation movements to make them really burn! In this week's Made Fit TV episode, you asked and I am delivering... an Awesome Ab Workout you can do at home with equipment that you have just lying around. You'll be amazed at the stuff you can use to give yourself a killer workout without spending a dime - or leaving the comfort of your own home. Check out the movements below and print them off to follow along! Double Dumbbell Crunch Lie on the floor and put a light weight (or water bottle) in between your feet With your hands behind your head and your legs bent at 90 degrees, raise your upper torso off the ground toward the ceiling and bring your knees toward your chest at the same time Reverse Pike Lie on your back with your head in front of a heavy couch or bed Place your hands under the couch or bed and, with your legs straight, raise them toward the ceiling while contracting the pelvis up Slowly lower your legs, keeping them straight, and stop at the point before your lower back comes off the ground Sliding Pike Hold your body in a push up position on your hands and toes Place a plastic disc under your toes (you can use a tupperware cover, furniture moving disc, or anything that you find in your house) While holding your body up on your hands, keeping your legs straight and maintaining position on your toes, contract your abdomen to pull your butt into the air, sliding the disc closer to your body Slowly lower your butt back down to bring your back straight into the starting position http://www.madefittv.com/podcast/mftv_ep116.mp4 In this week's Made Fit TV episode, I provide you with the final step. I talk about how to hold yourself accountable to yourself and your goals with positivity and purpose. 83E6B351-8849-4900-839D-3B4D54D11B02 Wed, 06 Oct 2010 00:45:03 GMT Jennifer DiDonato 00:08:37 no Made Fit TV, Fitness Goals, Diet, Health, Exercise, Lose Weight, Tips, Jenny DiDonato In this week's Made Fit TV episode, I provide you with the final step. I talk about how to hold yourself accountable to yourself and your goals with positivity and purpose. It's never too late to stop, reevaluate, and reestablish your goals with anything in life. But, let's face it, that can be an extremely overwhelming and daunting task! Well, I wanted to get the ball rolling for you with my five-part series on "How to Find the Right Goals for YOU!" My goal is to get you to move past the negativity and focus on what works right for you - and only you. In this week's Made Fit TV episode, I provide you with the final step. I talk about how to hold yourself accountable to yourself and your goals with positivity and purpose. http://www.madefittv.com/podcast/mftv_ep115.mp4 In this week's Made Fit TV episode, I bring you Part 4 in "How to Achieve the Right Goals for YOU" and how to put what you have learned to work in a proactive way by establishing what you want to accomplish! You can even print off the tips below if you need a reminder. 0DAEF358-A328-4D24-AE8D-F579DF6CBCFB Wed, 29 Sep 2010 01:01:51 GMT Jennifer DiDonato 00:08:37 no Made Fit TV, Fitness Goals, Diet, Health, Exercise, Lose Weight, Tips, Jenny DiDonato In this week's Made Fit TV episode, I bring you Part 4 in "How to Achieve the Right Goals for YOU" and how to put what you have learned to work in a proactive way by establishing what you want to accomplish! You can even print off the tips below if you n Goal-setting seems simple, but it is actually acquired through self-reflection and assessment of the big picture. That is what this five-part series is designed for: to help you discover what goals are right for your body, mind, and lifestyle. We've already touched on how to break ourselves from the social pressures placed on us through media, examine our specific body types, and what activities we naturally excel in based on our natural genetics. In this week's Made Fit TV episode, I bring you Part 4 in "How to Achieve the Right Goals for YOU" and how to put what you have learned to work in a proactive way by establishing what you want to accomplish! You can even print off the tips below if you need a reminder. Establish your goal by.... 1. Setting an attainable DAILY goal 2. Setting an attainable WEEKLY goal 3. Have POSITIVE self talk 4. Remind yourself WHY you are putting your goal(s) first 5. Surround yourself with POSITIVE influences (people, places, thoughts) 6. Have FUN 7. ACCEPT IMPERFECTION! http://www.madefittv.com/podcast/mftv_ep114.mp4 In this week’s Made Fit TV episode, I bring you the third video in a five-part series of steps on “How to Achieve the Right Goals for You" by matching your own body type to a training style that complements it best for greater results! 9D9F703F-FC5A-4222-9E67-E53CCF5045CF Wed, 22 Sep 2010 01:37:45 GMT Jennifer DiDonato 00:08:37 no Made Fit TV, Fitness Goals, Diet, Health, Exercise, Lose Weight, Tips, Jenny DiDonato In this week’s Made Fit TV episode, I bring you the third video in a five-part series of steps on “How to Achieve the Right Goals for You" by matching your own body type to a training style that complements it best for greater results! Setting goals can be easier said than done when you don't even know where to begin! That's why I am breaking down some steps on how you can find the right goals for you based on your attitude, body type, and training style. We already touched on how to distance ourselves from media pressure and focus on what our individual bodies respond best to based on our natural capabilities and tools. In this week’s Made Fit TV episode, I bring you the third video in a five-part series of steps on “How to Achieve the Right Goals for You" by matching your own body type to a training style that complements it best for greater results! http://www.madefittv.com/podcast/mftv_ep113.mp4 As we continue on our quest to find the best goals that are right for us, we touch on one of my favorite topics: body type! F9F2E58C-20BB-41EC-9130-88C2332F106C Wed, 15 Sep 2010 01:46:25 GMT Jennifer DiDonato 00:08:37 no Fitness Goals, Health, body type, motivation, jenny didonato, made fit tv As we continue on our quest to find the best goals that are right for us, we touch on one of my favorite topics: body type! As we continue on our quest to find the best goals that are right for us, we touch on one of my favorite topics: body type! We are all made to physically excel at something, the problem is we are too busy comparing our weaknesses to others' strengths. We need to find what our strengths are based on our natural capabilities and the tools we have within our own bodies. In this week’s Made Fit TV episode, I bring you the second in a five-part series of steps on “How to Achieve the Right Goals for You.” If you haven't checked it out already, watch episode 112, the first in this series. Be sure to check out the notes below for reference on muscle and body types for extra perspective! Body Types Endomorph- Naturally fuller figured, bigger bone and muscle structure, slower metabolism, gains muscle and fat easily, harder to lose fat Ectomorph- Naturally thin, smaller bone and muscle structure, hard-gainers, fast metabolism Mesomorph- Broad shoulders, round muscles, easy gainer of muscle and fat, loses fat easily, average metabolism Muscle Types Type I - Slower-twitch contractions, smaller muscles, high endurance due to higher oxygen efficiency, resistant to immediate fatigue, designed for cardiovascular exercise Type II - Faster-twitch contractions, bigger muscles, short bursts of power, higher glycogen storage, fatigues quicker, designed for resistance and power exercise http://www.madefittv.com/podcast/mftv_ep112.mp4 This weeks episode is geared to improve your self-esteem, teach you how to explore your natural physical talents, and put them to use to achieve your own optimal health and fitness! 20BACBFA-45F7-42B8-BE1A-64A0B08FF464 Thu, 09 Sep 2010 06:10:12 GMT Jennifer DiDonato 00:05:37 no Fitness Goals, Health, natural talent, motivation, jenny didonato, made fit tv This weeks episode is geared to improve your self-esteem, teach you how to explore your natural physical talents, and put them to use to achieve your own optimal health and fitness! I don't know about you all but I am beyond annoyed at magazines, tv commercials, and movies telling me how I should look, how I should feel, or how I should eat. They don't even need to say a word. Just looking at the majority of people represented in them could make anyone wonder "Why don't I look like that?". We are all unique and at our healthiest, but we will still never necessarily look the same - And that's a good thing! We are all born with predetermine strengths that make us either natural runners, natural bodybuilders, natural pilates pros, natural swimmers... the list could go one. Instead of feeling inferior with your health and fitness and giving up, find out what YOU are good at! In this week's Made Fit TV episode, I bring you the first in a five-part series of steps on "How to Achieve the Right Goals for You." It is geared to improve your self-esteem, teach you how to explore your natural physical talents, and put them to use to achieve your own optimal health and fitness! http://www.madefittv.com/podcast/mftv_ep111.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I join a fellow personal trainer and powerlifter, JJ Thomas of Detroit Barbell, as he shows me a raw look at the sport and what goes into the training. 4F183698-473D-4072-A397-F1A3A4B11967 Wed, 01 Sep 2010 02:42:58 GMT Jennifer DiDonato 00:09:51 no Powerlifting, detroit barbell, jj thomas, jenny didonato, madefittv, squat, deadlift, benchpress http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I join a fellow personal trainer and powerlifter, JJ Thomas of Detroit Barbell, as he shows me a raw look at the sport and what goes into the training. The human body can do extraordinary things when put to the challenge. We test our bodies everyday (or, we should be) whether we're at the gym, on the track, or living our action-packed daily lives. If that doesn't quench our thirst for challenge, we kick it up a notch with sports and extreme physical goals. One in particular, that is the extreme, is the sport of Powerlifting. In this week's episode of Made Fit TV, I join a fellow personal trainer and powerlifter, JJ Thomas of Detroit Barbell, as he shows me a raw look at the sport and what goes into the training. You will be amazed at just how strong these athletes are and how your own goals can benefit through their training style! http://www.madefittv.com/podcast/mftv_ep110.mp4 Your time is valuable and that's why I show you three exercise movements that may be wasting your time. Find out what they are, why they're not effective, and if you're an offender of them in this week's new Made Fit TV episode! 2B33C94B-E91A-4724-80A1-6F7B2E7CA5DF Wed, 25 Aug 2010 02:04:02 GMT Jennifer DiDonato 00:10:16 no Waste of time, workout, exercise, fitness, top 3 list, made fit tv, Jenny Didonato Your time is valuable and that's why I show you three exercise movements that may be wasting your time. Find out what they are, why they're not effective, and if you're an offender of them in this week's new Made Fit TV episode! Your time is valuable and that's why I show you three exercise movements that may be wasting your time. Find out what they are, why they're not effective, and if you're an offender of them in this week's new Made Fit TV episode! Whether a piece of exercise equipment, a supplement, or training method, all of these things are simply tools that, when combined with healthy nutrition, cardio, strength training, and time, get you the results you want. They do NOT automatically deliver the results in just "ten minutes a day for one week", or whatever they say! In this week's Made Fit TV episode, I review a couple of innovative exercise products by my Michigan-based friends at The Burn Machine. I make an example of how the equipment can help boost your workout, or end up under your bed collecting dust. In the end, it's YOUR choice! http://www.madefittv.com/podcast/mftv_ep109.mp4 In this week's Made Fit TV episode, I review a couple of innovative exercise products by my Michigan-based friends at The Burn Machine. F85B5452-2B64-4E72-9F79-9262960FF311 Wed, 18 Aug 2010 02:03:58 GMT Jennifer DiDonato 00:09:49 no The Burn Machine, Speed Bag, Exercise Equipment Review, Made Fit TV, Jennifer DiDonato In this week's Made Fit TV episode, I review a couple of innovative exercise products by my Michigan-based friends at The Burn Machine. From the "Thigh Master" to "Body by Jake," exercise equipment comes in all shapes and sizes... and types of claims. But how accurate are those claims? The answer, my friends, is up to you. Whether a piece of exercise equipment, a supplement, or training method, all of these things are simply tools that, when combined with healthy nutrition, cardio, strength training, and time, get you the results you want. They do NOT automatically deliver the results in just "ten minutes a day for one week", or whatever they say! In this week's Made Fit TV episode, I review a couple of innovative exercise products by my Michigan-based friends at The Burn Machine. I make an example of how the equipment can help boost your workout, or end up under your bed collecting dust. In the end, it's YOUR choice! http://www.madefittv.com/podcast/mftv_ep108.mp4 In this week's Made Fit TV episode, I show you three moves that you may not be doing now that can help push you out of your plateau and train your glutes in a way they've never been trained! 0CA348C0-B544-4B3C-A43B-8BF66F312361 Wed, 11 Aug 2010 04:04:06 GMT Jennifer DiDonato 00:09:49 no butt exercises, butt workout, glutes, slim down, work out In this week's Made Fit TV episode, I show you three moves that you may not be doing now that can help push you out of your plateau and train your glutes in a way they've never been trained! It's inevitable that eventually gravity, diet, and age will begin to take their toll on our derrieres! However, as long as you are taking care of your body NOW and continue to do so as you age, you can keep your butt as close to the shape it was in back in your hey day. In addition to your lifestyle of a healthy cardio and eating plan, you want to perform the best moves that give you more bang for your butt... I mean, BUCK! In this week's Made Fit TV episode, I show you three moves that you may not be doing now that can help push you out of your plateau and train your glutes in a way they've never been trained! WARNING: You may need some assistance sitting down after this workout! http://www.madefittv.com/podcast/mftv_ep107.mp4 In this week's Made Fit TV episode, I show you how to make a healthy, virtually fat-free ice cream made with one main ingredient: Banana! FED47A26-5AC7-4D0D-9455-D0AB677A69CF Tue, 03 Aug 2010 06:43:07 GMT Jennifer DiDonato 00:08:37 no healthy ice cream, banana, protein, recipe, diet, nutrition, jenny didonato, made fit tv In this week's Made Fit TV episode, I show you how to make a healthy, virtually fat-free ice cream made with one main ingredient: Banana! Why is ice cream so irresistible? When you break it down, ice cream is really just a sweet liquid made of cream, milk, vanilla, and sugar frozen into a solid. But there’s just something about it that keeps us coming back for more! And as much as we would love to eat a pint a day, we would be putting our health in major jeopardy! In this week’s Made Fit TV episode, I am bringing you a great idea that was sent to me by a loyal fan. Her idea was to make a healthy, virtually fat-free ice cream made with one main ingredient: Banana! So, check out the video and see me try it out for the first time, and how I add my own spin on it! http://www.madefittv.com/podcast/mftv_ep106.mp4 In this week's new episode of Made Fit TV, our friend Michelle Kobernick from Gourmet Everyday and Michigan-based organic farmer Lee Uhlianuk give us easy tips on how anyone can get started in implementing organic and local foods into their meals. 635025E4-BD7C-4C0D-A5F3-E660BFC05B3D Tue, 27 Jul 2010 06:43:07 GMT Jennifer DiDonato 00:09:58 no Organic shopping tips, local produce, farming, pesticide, made fit tv, jenny didonato In this week's new episode of Made Fit TV, our friend Michelle Kobernick from Gourmet Everyday and Michigan-based organic farmer Lee Uhlianuk give us easy tips on how anyone can get started in implementing organic and local foods into their meals. In this week's new episode of Made Fit TV, our friend Michelle Kobernick from Gourmet Everyday and Michigan-based organic farmer Lee Uhlianuk give us easy tips on how anyone can get started in implementing organic and local foods into their meals. http://www.madefittv.com/podcast/mftv_ep105.mp4 In this week's Made Fit TV episode, I show you how to make a healthy Asian-inspired recipe packed with protein, vegetables, and flavor! You can check out the ingredients and recipe below. 635025E4-BD7C-4C0D-A5F3-E660BFC05B3D Wed, 14 Jul 2010 06:43:07 GMT Jennifer DiDonato 00:09:58 no Healthy Recipe, Lettuce Wraps, Asian, Turkey, Made Fit TV, Jennifer DiDonato http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to make a healthy Asian-inspired recipe packed with protein, vegetables, and flavor! You can check out the ingredients and recipe below. http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to make a healthy Asian-inspired recipe packed with protein, vegetables, and flavor! You can check out the ingredients and recipe below. http://www.madefittv.com/podcast/mftv_ep104.mp4 Trying to find out what workout program is best for you can be overwhelming and discouraging. In this week's Made Fit TV podcast, I show you a different way to approach this common dilemma and how you can turn your quest for a perfect workout into a fun journey of self-discovery! Watch the video and check out the simple steps below on how to get yourself started. 1401AA79-DAE8-4FC2-AD2E-8B9AF947FFFD Wed, 14 Jul 2010 06:43:07 GMT Jennifer DiDonato 00:09:58 no Pyramid Training, Weight Training, Fitness, gain strength, jenny didonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I will go over some tricks to help you find the right workout program for you! Trying to find out what workout program is best for you can be overwhelming and discouraging. In this week's Made Fit TV podcast, I show you a different way to approach this common dilemma and how you can turn your quest for a perfect workout into a fun journey of self-discovery! Watch the video and check out the simple steps below on how to get yourself started. http://www.madefittv.com/podcast/mftv_ep103.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I introduce to you the Pyramid Method of strength training. The method is geared toward increasing strength shape in a muscle group by gradually increasing the amount of challenge the muscle is taking on in a given training session. 3871C9F4-22B4-46D0-89DE-51F27DEF68B2 Tue, 22 Jun 2010 06:43:07 GMT Jennifer DiDonato 00:09:00 no Pyramid Training, Weight Training, Fitness, gain strength, jenny didonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you a strength training method called the "pyramid method". http://www.MadeFitTV.com - In this week's Made Fit TV episode, I introduce to you the Pyramid Method of strength training. The method is geared toward increasing strength shape in a muscle group by gradually increasing the amount of challenge the muscle is taking on in a given training session. http://www.madefittv.com/podcast/mftv_ep102.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I talk about what protein brands are being singled out and how to balance healthy foods while still consuming some of your favored protein supplements in moderation. EF66CAB6-7C52-485C-B947-D0FD676AE516 Tue, 15 Jun 2010 06:50:08 GMT Jennifer DiDonato 00:09:45 no protein, whey, shake, powder, drinks, diet, nutrition, supplements, made fit tv, jenny didonato, health, fitness http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I talk about what protein brands are being singled out. http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I talk about what protein brands are being singled out and how to balance healthy foods while still consuming some of your favored protein supplements in moderation. http://www.madefittv.com/podcast/mftv_ep101.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to make a very simple and truly mouth-watering summer salad that is guaranteed to fuel your body with anti-oxidants, healthy fats and carbohydrates - all while feeding your tastebuds! A4697AA1-E5AD-4DCE-B734-6BD4FF2CF541 Tue, 08 Jun 2010 06:50:13 GMT Jennifer DiDonato 00:09:05 no Made Fit TV, Recipe, Healthy, Diet, Food, Cooking, Eating, Jennifer DiDonato http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to make a very simple and truly mouth-watering summer salad. http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to make a very simple and truly mouth-watering summer salad that is guaranteed to fuel your body with anti-oxidants, healthy fats and carbohydrates - all while feeding your tastebuds! http://www.madefittv.com/podcast/mftv_ep100.mp4 http://www.MadeFitTV.com - Made Fit TV, Chris, and I are celebrating 100 episodes this week! We are amazed by the support we have gotten over the past two years that we wanted to devote this episode to YOU as a thank you for all that you have done for us. 34786169-05C9-4BF2-A215-68DBDA4C6F96 Tue, 01 Jun 2010 06:50:15 GMT Jennifer DiDonato 00:08:29 no Made Fit TV, Clip Show, Anniversary, 100, Jenny DiDonato, celebrate http://www.MadeFitTV.com - Made Fit TV, Chris, and I are celebrating 100 episodes this week! http://www.MadeFitTV.com - Made Fit TV, Chris, and I are celebrating 100 episodes this week! We are amazed by the support we have gotten over the past two years that we wanted to devote this episode to YOU as a thank you for all that you have done for us. http://www.madefittv.com/podcast/mftv_ep99.mp4 http://www.madefittv.com - Personal Trainer, Jenny DiDonato, tells about five of her most favorite spices, why they're beneficial to you, and what foods you can enhance with them! 209513CA-7CEE-40C5-89C4-425BFD70F119 Tue, 25 May 2010 23:12:57 GMT Jennifer DiDonato 00:09:33 no Diet, Spice, Food, Health Benefits, Flavor, Eating, Lose Weight, Jennifer DiDonato, Made Fit TV http://www.madefittv.com - Personal Trainer, Jenny DiDonato, tells about five of my most favorite spices, why they're beneficial to you, and what foods you can enhance with them! http://www.madefittv.com - Healthy foods have a bad reputation of being bland and boring on the taste buds. But we can't just let our taste buds run the show. If we did, we would be gorging ourselves on sodium-packed, sugar-laden, MSG-pumped foods all the time. Yeah, I know... sounds great, right? Well, your body would definitely not appreciate it, and, eventually neither would you! There are endless creations that you can make with combining different spices and natural flavors that can make your food delicious and super healthy for you, while aiding in your health and fitness results! And adding in these spices don't require much work in the kitchen, either. In this week's Made Fit TV episode, I tell you about five of my most favorite spices, why they're beneficial to you, and what foods you can enhance with them! Check out the list below for reference. Cinnamon Anti-Inflammatory Antioxidant Controls blood sugar levels and insulin Lowers bad cholesterol (LDL) Improves indigestion Garlic Powder Antioxidant Manages blood pressure and cholesterol Improves circulation Anti-bacterial and anti-fungal Prevents heart disease Cancer-fighting properties Benefits immune system Cayenne Pepper Boosts metabolism Improves circulation Promotes healthy stomach and intestinal tract Cancer-fighting properties Oregano Anti-bacterial and anti-fungal Joint support Supports a healthy respiratory system Ginger Anti-Inflammatory Good for digestion Relaxes blood vessels Cancer-fighting properties Prevents heart disease Shown to fight cold and flu symptoms http://www.madefittv.com/podcast/mftv_ep98.mp4 http://www.madefittv.com - A fun, outdoor program that challenges the entire body in strength, endurance, and creativity must include these four "C's": Cardio, Circuits, Compound Movements, and Core. CF40CDD4-2831-4BA3-972F-2E92F78CA86B Wed, 19 May 2010 01:33:18 GMT Jennifer DiDonato 00:07:15 no Core Workout, Outdoor, Bleacher, Track, Cardio, Core, Circuit, Compound Movement, Jenny DIDonato, Made Fit TV http://www.madefittv.com - A fun, outdoor program that challenges the entire body in strength, endurance, and creativity must include these four "C's": Cardio, Circuits, Compound Movements, and Core. http://www.madefittv.com - It can be so easy to fall into the same routine when you are training at the gym or taking group classes. Having a monotonous routine in a repetitive atmosphere may cause you to become bored with your workout program. This can lead to a plateau in your results, or worse, having you give up on your goals altogether! A program that challenges the entire body in strength, endurance, and creativity must include these four "C's": Cardio, Circuits, Compound Movements, and Core. In this week's Made Fit TV episode, I show you how to incorporate all of these into a quick workout that requires no equipment at all! All you need is your local high school track and a sunny day! http://www.madefittv.com/podcast/mftv_ep97.mp4 http://www.madefittv.com - In this week's Made Fit TV episode, I provide some tips that may help you fight those nagging food cravings that always steal your attention or sabotage your health plan. B0531CAE-7AD4-4ED4-AA31-3131D3AF857D Wed, 12 May 2010 00:06:59 GMT Jennifer DiDonato 00:09:48 no Food Addiction, bad eating habits, addiction, diet, jenny didonato, made fit tv, fitness, health http://www.MadeFitTV.com - In this week's Made Fit TV episode, I provide some tips that may help you fight those nagging food cravings that always steal your attention or sabotage your health plan. http://www.madefittv.com - We all have habits that serve and fulfill a purpose in our lives. One that we can all relate to is the dreaded food cravings. We all have a sweet spot for something; fast food, sodas, coffee, frosting, cheese... the list of crazy comfort foods could go on. Small indulgences are healthy once in a while. But when those indulgences begin interfering with your thoughts, actions, and even your everyday life, that's when you should take a step back and see if these "cravings" are not more of an "addiction." In this week's Made Fit TV episode, I provide some tips that may help you fight those nagging food cravings that always steal your attention or sabotage your health plan. In addition, I have provided some questions below that you can ask yourself to see if your cravings are something more severe. Please note that if you believe that you may have an addiction of any kind, you should contact a doctor or specialist that handles that specific issue. Are Your Food Cravings an Addiction? Are you really hungry for what you are craving? Do you overindulge to the point that you make yourself sick every time you give in to your craving? Do you allow your cravings to dictate the events or outcome of your day? What actions and/or events lead to the cravings? (Where are you when they happen? Who are you with? What are you doing? What time of the day do they occur?) How are you thinking when you crave? (positive or negative, happy or sad, angry or excited, depressed or content) Do you place blame when you crave? (onto yourself, other people, situations, environment, entities, circumstances) How do you function if you do not give into the craving? Do you turn to another addiction to fulfill the initial craving? http://www.madefittv.com/podcast/mftv_ep96.mp4 http://www.madefittv.com - In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target the entire body while only using the BOSU ball! 8934C1B6-22E1-4FB2-84A8-E8D7605D74B3 Tue, 04 May 2010 22:31:18 GMT Jennifer DiDonato 00:09:22 no Muscle Soreness, recovery, DOMS, health tips, sore, muscles, Jenny DiDonato, Made Fit TV http://www.madefittv.com - In this week's Made Fit TV episode, I explain how you can alleviate the discomfort that DOMS can bring post-workout. http://www.madefittv.com - To be sore, or not to be sore? That is the question that many people wonder when gauging their exercise intensity. Next-day muscle soreness, also known as "DOMS" (delayed onset muscle soreness), can be a necessary evil for many in a fitness program. But muscle soreness does not necessarily mean you got a better workout than if you don't experience it at all. Feeling achy and tight can typically start anywhere from 12 hours to 48 hours after a workout. It is the result of the tiny muscle fiber micro-tears that occur when stress is placed upon the muscles. These tears are very small and are necessary for muscle growth and increased performance. Some people experience it more than others, and some training techniques and intensities can bring it on more than others. It's all relative to what your body is used to. The important thing is to understand the difference between a real injury and just DOMS. In this week's Made Fit TV episode, I explain how you can alleviate the discomfort that DOMS can bring post-workout. There is no way to avoid it all-together, but you can learn how to manage it by knowing when to scale back your workouts, bump up your workouts, and how you can get the most out of your post-workout muscle soreness. Check out the video and the list below for some tips! 1. Warm up with at least 5 minutes of a moderate cardio exercise to loosen the muscles 2. Foam roll any muscles that are tight or that you will be using in your workout (Check out episode 5 for more info on foam rolling and how great it is!) 3. Cool down with at least 5 minutes of moderate cardio exercise to bring down your heightened heart rate 4. Eat 30 minutes after your workout, combining carbohydrates and protein to fuel muscle recovery 5. Drink water, at least 64oz, per day to hydrate your muscles and help flush out built up toxins 6. Take a warm shower to alleviate any pain and to loosen the muscles to feel less stiff 7. Get a massage at least once a month to keep your muscles relaxed and free of knots 8. Take supplements such as multivitamins and glutamine to help tissue repair and to replenish nutrients lost during the breakdown process of the muscles 9. Next day recovery cardio is better than doing nothing at all because it gets the blood flowing through the muscle fibers, increasing recovery and repair 10. Know when to take it easy! If you pushed yourself to the point where you were immobile the following day, scale back your workout next time and up the intensity little by little after that. http://www.madefittv.com/podcast/mftv_ep95.mp4 http://www.madefittv.com - In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target the entire body while only using the BOSU ball! 808DC2D3-DB7F-4E2F-A197-574198973C65 Tue, 27 Apr 2010 23:40:12 GMT Jennifer DiDonato 00:09:08 no BOSU, workout, Squat Thrust, Squat, Crunch, Home Workout, Jenny DiDonato, Made Fit TV http://www.madefittv.com - In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target the entire body while only using the BOSU ball! There are an endless amount of product and equipment available to use to mix up a workout program. Some are scams, where others really do enhance your health and fitness plan. One of them is the BOSU. A BOSU ball (acronym for "both sides up") is an air-filled half moon that is intended to challenge your overall balance, stability, agility, and overall body control and function. This works because when standing on an uneven, unstable surface like the BOSU, it kicks in more muscles in your entire body compared to when you are just standing on both feet on solid ground. In this week's Made Fit TV episode, I merely scratch the surface in showing you some creative moves you can do that target the entire body while only using the BOSU ball! You can spend your money on gimmicks, or those shoes that claim to firm and tone your legs - OR you can just skip the fake quick fixes and invest in this piece of equipment that is more versatile than your wildest dreams! http://www.madefittv.com/podcast/mftv_ep94.mp4 http://www.madefittv.com - In this week's Made Fit TV episode, I break down 10 Tips for Easy Meal Prep that you can do each week that will not only save you time and money, but speed up and optimize the results you're getting from your exercise program. A2AC3E1A-8A21-4B64-9920-8B555934ED69 Tue, 20 Apr 2010 23:22:05 GMT Jennifer DiDonato 00:09:52 no easy meal prep, diet, nutrition, plan, made fit tv, jenny, jennifer didonato, eating healthy http://www.madefittv.com - In this week's Made Fit TV episode, I break down 10 Tips for Easy Meal Prep that you can do each week that will not only save you time and money, but speed up and optimize the results you're getting from your exercise program. Meal preparation is probably the #1 health habit that most people lack in their daily lives. You struggle to even set aside 30 minutes a day for your workout - which is great! Nutrition accounts for 80% of your results, so if you're not eating healthy meals that complement your workout efforts, you could be spinning your wheels and not see any results. Reaching for processed snacks and high-carb foods that you think are "healthy" based on the packaging and marketing claims could be working against you. So, how can you have healthy foods readily available for meals and snacks without it eating up more of your time? In this week's Made Fit TV episode, I break down 10 Tips for Easy Meal Prep that you can do each week that will not only save you time and money, but speed up and optimize the results you're getting from your exercise program. Print off the list below, keep it on your refrigerator or any place you it can serve as a helpful reminder to you! Top 10 Tips for Easy Meal Prep 10.) Get a Pressure Cooker to cook your food in a fraction of the time of baking 9.) Get a Crock Pot to cook raw and frozen foods while you're away at work 8.) Make a Menu of what you want to eat through the week and stick to the plan 7.) Make a Date with your Grocery Store each week at the same time and shop off your menu 6.) Buy Frozen vegetables and fruits if you tend to let fresh go bad 5.) Buy Instant foods that are healthy, yet quick, to prepare, such as oats and brown rice 4.) Make a Baking Day once a week for you to bake up easy, healthy snacks for the week 3.) "5 at 9", or take 5 minutes at 9 o'clock each night to mix your shake, make your lunch, or prepare your breakfast for the following day 2.) Prepare your Carbohydrates for the week, making up a few days worth, plain, so you can quickly mix it into a variety of recipes 1.) Prepare your Protein in bulk so you can quickly add it to salads, sandwiches, pastas, and dinner dishes Check out the information below, too, for a breakdown of meal and snack portions to guide your meal planning! Portion Guide Use this as a guide for your meals and snacks. On average, you are recommended to eat 3 complete meals and 2 to 3 snack per day. This can vary more or less based on whether you are a man or a woman, your goals, and what your doctor recommends. Protein Meal: 3oz - 4oz or 22g - 30g Snack: up to 2oz or 7g - 15g Carbohydrates Meal: 1/2 cup - 1 cup or 25g - 45g Snack: 1/4 cup - 1/2 cup or 13g - 25g Fat Meal: 1/2 tbsp - 1 tbsp or 8g - 16g Snack: 1 teaspoon - 1/2 tbsp or 5g - 8g http://www.madefittv.com/podcast/mftv_ep93.mp4 http://www.madefittv.com - In this week's Made Fit TV episode, I show you even more movements you can use with the Tabata Training Method. A5AE6560-A8E8-4252-845C-797C2A2F69CF Wed, 14 Apr 2010 00:17:53 GMT Jennifer DiDonato 00:09:35 no tabata training, intervals, circuit workout, fitness, exercice, jenny didonato, Made Fit TV http://www.madefittv.com - In this week's Made Fit TV episode, I show you even more movements you can use with the Tabata Training Method. Tabata Training is a method that is definitely picking up steam across the health and fitness community! Its popularity is due to the crazy intense rotation of fast-paced exercises with minimal rest and multiple sets. As I mention from the first Tabata video episode 32 (which you can check out below), the method is a great way to push your body off that plateau by increasing cardiovascular and muscular endurance and strength. In this week’s Made Fit TV episode, I show you even more movements you can use with the Tabata Training Method. I also demonstrate how to use a GYMBOSS, a helpful tool that to make your Tabata and interval workouts much more efficient! Download and print off the PDF below to track your workout. http://www.madefittv.com/podcast/mftv_ep92.mp4 http://www.madefittv.com - this week's Made Fit TV episode, I show you how to make my ultimate favorite asparagus recipe that has me eating it up like candy - really! 851ACD36-3043-49A3-B473-83E5C9DE6F8E Tue, 06 Apr 2010 23:05:06 GMT Jennifer DiDonato 00:09:21 no Made Fit TV, Jenny DiDonato, Healthy, Recipe, Ham, Asparagus, diet, delicious, appetizer, food http://www.madefittv.com - this week's Made Fit TV episode, I show you how to make my ultimate favorite asparagus recipe that has me eating it up like candy - really! Okay, let's just get it out in the open right off the bat... asparagus may make your pee stink, but it certainly doesn't stink for your health! Asparagus is one of the best vegetables you can incorporate into your nutrition plan. It's high in Vitamin K, Folic Acid, and antioxidants. It's also great for your digestion, managing menstrual cramps (for the ladies!), and for the anti-aging battle we're all fighting. So, in this week's Made Fit TV episode, I show you how to make my ultimate favorite asparagus recipe that has me eating it up like candy - really! Check out the video and copy the recipe below for my famous ham-wrapped asparagus. It's high in protein, low in calories, and packed with nutrients. Ham-wrapped Asparagus Ingredients: one bushel of asparagus, one package of lean low-sodium ham, 1 tsp olive oil, pepper, garlic powder 1. Pre-heat oven to 400 degrees and cover a cookie sheet with foil sprayed lightly with non-stick spray 2. Rinse the asparagus in cold water, trim the asparagus by holding at both - it will snap naturally; discard the bottom portion and keep the top part 3. Pat the asparagus spears dry, take two spears and wrap with one slice of ham 4. Place each wrapped piece on the foil side-by-side and lightly brush with olive oil 5. Drizzle with pepper and garlic powder to taste, bake at 400 for about 8 minutes, more or less depending on how tender or crispy you prefer the ham 6. Enjoy four pieces as an appetizer or snack, or eat more for easy and quick meal! Servings: About 4 Serving size: 4 Nutrition Info: 55 calories, 1g fat, 4g carbohydrates, 2g fiber, 8g protein Special thanks to Danielle Zanzarov-Rodriguez, host of the "Health & Wellness in No Time" teleseminar series! Check out this link to listen to my guest interview on incorporating health and fitness into your life in a simple way. You can even have a chance at winning some free Made Fit TV gear by entering the contest - just click here! http://www.madefittv.com/podcast/mftv_ep91.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I am forced to face the reality that although my goal was not reached, maybe the experience of the journey and how I handled the disappointment was the goal that really mattered all along. 44E8DC62-61D8-4900-9400-5BA8CBBAD471 Tue, 30 Mar 2010 22:56:36 GMT Jennifer DiDonato 00:09:45 no Jenny DiDonato, Figure Competition, Inspiration, Don't give up, disappointment, training, overcoming, fitness http://www.MadeFitTV.com - In this week's Made Fit TV episode, I am forced to face the reality that although my goal was not reached, maybe the experience of the journey and how I handled the disappointment was the goal that really mattered all along. 84 days, 140 hours of training, 8lbs of protein powder, 70 gallons of water, frequent mood swings, dozens of "no, thank you's" to food.... it all comes down to just 5 minutes on a stage in front of four strangers who will tell you if you are good enough or not. Sound like fun? That's the sport of figure for you! But that is the beauty of any sport - it takes extreme measures to make the end reward that much more sweet. But what happens when the end result is the last thing you expected? When the end result basically makes all of your work, sacrifice, and perseverance look like it was all for naught? I'll tell you what happens - you keep going! In this week's Made Fit TV episode, I experience first-hand one of the biggest disappointments of my journey as a competitive figure athlete. In my quest to achieve a qualifying spot for a national competition, I fall short. As a result, I am forced to face the reality that although my goal was not reached, maybe the experience of the journey and how I handled the disappointment was the goal that really mattered all along. I just want to say thank you to all the fans of Made Fit TV who give me support and strength. Without you, the day would have felt very lonely. Knowing that I can come back to you guys every Wednesday and Saturday morning is what keeps me going! Keep pushing. Don't stop. Never give up. In the great words of John Locke: "Don't tell me what I can't do!" ~Jenny DiDonato Thank you to the talented people who gave a special touch to my competition day! Elizabeth Henderson (Makeup Artist/Hair Stylist) http://www.facebook.com/elizabeth8881 Bryan Francis (Photographer) www.francisphotography.zenfolio.com http://www.madefittv.com/podcast/mftv_ep90.mp4 http://www.MadeFitTV.com - This week Jenny DiDonato gives you a basic crash course of what some of the popular supplements. She picks some favorites and some you might want to think twice about taking. A53FDF38-1333-4B31-AEB8-9313A483D395 Tue, 23 Mar 2010 23:32:28 GMT Jennifer DiDonato 00:09:57 no Suppliments, Diet Pills, Multivitamins, health, creatine, BCAA, Thermogenics, Glutamine, Jenny DiDonato, Made Fit TV http://www.MadeFitTV.com - This week Jenny DiDonato gives you a basic crash course of what some of the popular supplements. She picks some favorites and some you might want to think twice about taking. The world of supplements can be an intimidating and confusing one. Out of all of the supplements on the market today, the majority of them are not even scientifically confirmed to do what they claim to do. Then there's the question of which ones are safe and for what purpose. After endless emails on this topic, I decided to break down the basic information on what some common supplements are and if they are right for you. This weekend I attended and shot my video from the Redford Theater in Detroit for the NPC Novice Michigan Bodybuilding, Figure, Fitness, and Bikini Championships. Obviously, the use of supplements are huge in the sport, so I thought it would be appropriate to make it the topic of this episode. Check out the video for a basic crash course of what some of the popular supplements are and my opinions on them, and then you can judge for yourself. http://www.madefittv.com/podcast/mftv_ep88.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, Jenny DiDonato shows you the winning protein shake recipe: Fuzzy Navel from KaseyPB. Plus we give it a little spin and make smoothies. Finally we answer a viewer mail. AA630210-713A-4AF9-ABEE-7B3A5F4EDEA9 Tue, 09 Mar 2010 20:02:54 GMT Jennifer DiDonato 00:09:28 no Made Fit TV, Protein Shake Recipe, Orange, Peach, Fuzzy Navel, Jenny DiDonato, Nutrition, Diet, Whey Protein Sherbet Icecream, Recipe http://www.MadeFitTV.com - In this week's episode of Made Fit TV, Jenny DiDonato shows you the winning protein shake recipe: Fuzzy Navel from KaseyPB. Plus we give it a little spin and make smoothies. Finally we answer a viewer mail. I have a new love... of a protein shake, of course! Thanks to Kasey from South Bend, Indiana, I have been introduced to a new protein brand and flavor of shake that is a great mix-up from the usual vanilla or chocolate protein shake. In this week's Made Fit TV episode, we demonstrate how to make the winning protein shake recipe from our giveaway contest in Episode 84, "Delicious Protein Shake Recipes." If you have not checked it out, take a look at all of the creative recipes in the comments section of Episode 84 here. In addition to making Kasey's recipe, we also put our own spin on it! Kasey's Fuzzy Navel Protein Shake Ingredients: 1 scoop Syntrax brand Nectar Fuzzy Navel whey protein isolate, 1 packet sugar-free orange drink mix, water 1. Mix the protein powder and drink mix 2. Add in 8 - 20 oz water 3. Mix to desired consistency and enjoy! Nutrition Info: 100 calories, 0g fat, 2g carbohydrates, 0g sugar, 23g protein Made Fit Fuzzy Navel Protein Smoothie Ingredients: 1 scoop Syntrax brand Nectar Fuzzy Navel whey protein isolate, 1/2 packet sugar-free orange drink mix, 2 tbsp fat-free orange sherbet, 1/2 tsp vanilla extract, 4 oz skim milk, water, ice cubes 1. Combine 5 ice cubes, milk, 4oz water, vanilla, sherbet 2. Blend for 20 to 30 seconds until ice is somewhat crushed 3. Add in protein powder and and half a packet of the drink mix and blend for another minute or two, or until desired consistency and enjoy! Nutrition Info: 170 calories, 0g fat, 15g carbohydrates, 13g sugar, 27g protein http://www.madefittv.com/podcast/mftv_ep87.mp4 http://www.MadeFitTV.com - This week I show you how to make a healthier version of the deviled egg...we call them Angel Eggs! 8C551348-6D13-44FB-A877-415A75542255 Tue, 02 Mar 2010 21:00:25 GMT Jennifer DiDonato 00:09:06 no Made Fit TV, Fitness, Healthy Recipe, Deviled Egg, Appetizer, Jenny DiDonato http://www.MadeFitTV.com - This week I show you how to make a healthier version of the deviled egg...we call them Angel Eggs! Creativity is a huge part of making your health and fitness plan a success - same goes with your nutrition. If you avoid healthier options for fear they will taste bland, your overall results will suffer. You must understand that there is a way around it, and it doesn't have to be complicated at all. You just have to know how to modify your foods and what to replace to make your options healthier, yet still taste good. It's in times like these I am extra thankful for the Made Fit TV fans out there! Your participation in my show inspires the recipes I provide on my podcasts. This episode is no exception. Diane from Texas has been joining me and Chris during our live podcasts every Saturday for over a year now and she has given us the basic idea for this week's recipe: Healthy Deviled Eggs (or, "Angel") Eggs! Check out the video to learn how you can make this very simple, healthy, and yummy recipe! It's great for parties or for an everyday snack. Plus, the comparison I provide in the video of the nutrition facts of the deviled eggs to the angel eggs is staggering! Also, congratulations to our winner, Kasey from Indiana, of our protein shake recipe contest from Episode 84! It was a hard decision with all of the creative and delicious recipes you all provided us with. You can see them all in the comments section of the episode "Delicious Protein Shake Recipes." Chris and I appreciate all of your support and feedback and hope to get around to making all of the recipes eventually! http://www.madefittv.com/podcast/mftv_ep86.mp4 http://www.MadeFitTV.com - This weeks episode of Made Fit TV, Jennifer shows you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there! BF7ACD24-F5E9-487D-857D-B6C310FA4705 Tue, 23 Feb 2010 20:56:34 GMT Jennifer DiDonato 00:08:37 no Weight Training, Tempo, Plateau, Resistance Training, Made Fit TV, Jennifer DiDonato, Tempo, Endurance http://www.MadeFitTV.com - This weeks episode of Made Fit TV, Jennifer shows you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there! Lifting weights is important for everyone, no matter what the goal is. Whether is be for weight-loss, strength, "tone" (I hate that word because it's actually the product of dense muscle through weight training and lowered body fat, but, I digress...), performance, posture, the list goes on. Whatever the goal, I guarantee weight-training is part of the equation. When weight-lifting and resistance training, it can be easy for one to focus on how much they are lifting as opposed to the more important factor of how they are lifting. When I say "how," I'm talking about tempo. Over time, training at the same tempo - or at an incorrect tempo - could lead to injury, plateau, or just boredom of your weight training program. In this week's Made Fit TV episode, I show you the basic tempo you should practice when lifting weights. This goes for beginners all the way up to seasoned lifters. And to mix up your program, I show you a challenging tempo technique that can increase your muscle endurance, performance, and even size for you guys out there! http://www.madefittv.com/podcast/mftv_ep85.mp4 http://www.MadeFitTV.com - I show you a great combination of total body movements in superset form in this week's Made Fit TV episode. 3154C78C-F9BA-4AD1-AEAA-D738BBA9CD34 Tue, 16 Feb 2010 20:13:55 GMT Jennifer DiDonato 00:09:56 no Superset Workout, Fitness, Total Body Exercise, Made Fit TV, Quick Workout, Jenny DiDonato, Personal Trainer http://www.MadeFitTV.com - I show you a great combination of total body movements in superset form in this week's Made Fit TV episode. Time management is probably one of your biggest enemies when it comes to your fitness plan. You may think you don't have the time to work up a good sweat, but I guarantee you have 20 minutes to spare each day. Come one! The key is to get creative, stop making excuses, and try something different. The technique of supersetting your workout may be the answer. Superset is not a method that will give you super powers, but it will make you stronger! The basis of the technique is to perform two of more movements back-to-back with minimal rest in between sets. This method forces your body to push beyond your comfort threshold, improving your endurance in cardio and muscle performance. Like I said, it can take as little as 20 minutes a day to implement into your healthy eating plan and fitness program to see better results than you're already seeing. It can also be a great way to push your body over that dreaded plateau. I show you a great combination of total body movements in superset form in this week's Made Fit TV episode. Check it out, follow along, and print out the workout guide below to take with you to your sessions! Superset #1- Legs & Back * Squat to Back Row * Deadlift to Underhand Row Superset #2 - Chest & Abs * Push up to Plank Pelvic Raise * Chest Press to Reverse Crunch Superset #3 - Arms * Bicep Curl to Inverted Press * Front Shoulder Raise to Front Press http://www.madefittv.com/podcast/mftv_ep89.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, personal trainer Jenny DiDonato shows you stretching movements that target the entire body using a towel so you can get in a good stretch at the gym or at home! BD1DE524-312F-4F94-BC83-93FD09694460 Tue, 16 Mar 2010 21:32:02 GMT Jennifer DiDonato 00:09:58 no Made Fit TV, Stretching, Exercises, flexibility, hamstring, quad, total body, jennifer didonato In this week's Made Fit TV episode, personal trainer Jenny DiDonato shows you stretching movements that target the entire body using a towel so you can get in a good stretch at the gym or at home! A health and fitness program involves the basic cardiovascular exercise, strength and resistance training, and balanced nutrition. But in the middle of it all, one important part can easily be skipped over, which could potentially effect program results for the worse. It's flexibility! I get many emails and comments regarding the topics of injuries, recovery, and stretching. Flexibility training is very important in tackling these issues. In this week's Made Fit TV episode, I show you stretching movements that target the entire body using a towel so you can get in a good stretch at the gym or at home! **If you would like a chance to win a Made Fit towel, check out the video above to see how you can!!** http://www.madefittv.com/podcast/mftv_ep83.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you Six Ways to Spend Smart on your Health that can save you money and get you healthier at the same time. 2B1B6F6E-3CBD-4793-B1F7-92C81A5C3875 Tue, 02 Feb 2010 21:50:29 GMT Jennifer DiDonato 00:09:34 no Made Fit TV, Jennifer DiDonato, Spending, Money, Wisely, Health, Fitness, Cheap Health, Free advice http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I show you Six Ways to Spend Smart on your Health that can save you money and get you healthier at the same time. Nothing bothers me more than to know that most people take better care of their cars than their bodies! People tend to use the excuse the "being healthy is expensive." Well, same with going to college, but most of us do it anyway and go into debt in the process! But, why do we do it? Because it is an investment in our future. Same thing with your health. Health is only as expensive as you make it. It is not something that you can go into debt with because the healthier you are, the longer and better quality life you will live. In other words, health is an investment that will pay you with priceless gains. The key is to be smart about what you invest your time and money into. In this week's episode of Made Fit TV, I show you Six Ways to Spend Smart on your Health that can save you money and get you healthier at the same time. http://www.madefittv.com/podcast/mftv_ep82.mp4 http://www.MadeFitTV.com - On this weeks Made Fit TV episode, I go inside the House of Truth Wrestling School and talk with former TNA Wrestling star Petey Williams for a behind-the-scenes look at the intense conditioning needed to become a pro wrestler. B180F84B-04C4-4E3A-89C9-F45FC540F314 Tue, 26 Jan 2010 21:29:45 GMT Jennifer DiDonato 00:09:51 no Jennifer DiDonato, Petey Williams, Little Petey Pump, TNA Wrestling, Wrestling, Canadian Destroyer, workout, House of Truth, Truth Martini, Wrestling School http://www.MadeFitTV.com - On this weeks Made Fit TV episode, I go inside the House of Truth Wrestling School and talk with former TNA Wrestling star Petey Williams for a behind-the-scenes look at the intense conditioning needed to become a pro wrestler. While some people call it "the male soap opera", professional wrestling has become a worldwide phenomena in sports entertainment. With that, all the bumps and bruises that come with the territory only allude to one fact...wrestling is a tough, intense sport. So, even though we know the drama is scripted and the punches are not full contact - the athletic ability of these modern day gladiators is certainly not in question. On this week's Made Fit TV episode, I go inside the ring with former TNA Wrestling star Petey Williams for a behind-the-scenes look at the intense conditioning needed to become a pro. And, believe me, we just barely skim the surface of the physical training, technique, work, and long hours that goes into it! But, I think you'll get the picture and find some interesting similarities between your conditioning techniques to that of a wrestler. We want to give a very special thanks to House of Truth Pro Wrestling School for hosting us, its owner/pro wrestling coach Truth Martini, and for his talented group of aspiring wrestlers who demonstrated their moves for our camera! If you think you have what it takes to be a pro wrestler, Truth will get you well on your way. http://www.madefittv.com/podcast/mftv_ep81.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to set up your bike to get the maximum results from your ride. I also show you some creative workouts to do on the bike to keep you from getting bored. A06955E8-F997-4E01-9E3E-57762C374DD1 Tue, 19 Jan 2010 21:38:09 GMT Jennifer DiDonato 00:08:50 no exercise, bike, cycle, pedal, push, pull, cardio, download workout, fitness, Jennifer DiDonato, spinning http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you how to set up your bike to get the maximum results from your ride. I also show you some creative workouts to do on the bike to keep you from getting bored. Cardiovascular exercise is only as good as you make it. If you're not having fun - okay, or at least a little fun - then maybe it's time you switched up your methods. There is not "cookie cutter" way to increase your endurance, so find one that works for you. Cycling, or "spinning", is a good alternative to the typical cardio methods that involve you being on your feet. Over-use is one of the most common causes of injury, and cycling can help decrease those odds by working your heart, legs, and core in a lower impact way. But, you have to do it correctly and have a goal in order to get the greatest benefits from this overlooked type of exercise. In this week's Made Fit TV episode, I show you how to set up your bike to get the maximum results from your ride. I also show you some creative workouts to do on the bike to keep you from getting bored. And, because I want you to give this a good chance, I also have a workout for you that you can upload from this post, print off, and take with you to follow along! Happy cycling! http://www.madefittv.com/podcast/mftv_ep80.mp4 http://www.MadeFitTV.com - In this weeks episode, Made Fit TV's Jennifer DiDonato goes over some healthy breakfast tips and an omelet recipe with owner/creator of Gourmet Everyday, Michelle Kobernick. BA3EF45D-F4A6-440D-9457-A76B370255AA Tue, 12 Jan 2010 21:16:58 GMT Jennifer DiDonato 00:09:26 no Made Fit TV, Jennifer DiDonato, Gourmet Everyday, Omlet, Breakfast, Tips, Diet, Eating, Protein, eggs, Michelle Kobernick http://www.MadeFitTV.com - In this weeks episode, Made Fit TV's Jennifer DiDonato goes over some healthy breakfast tips and an omelet recipe with owner/creator of Gourmet Everyday, Michelle Kobernick. As cliche as it may sound, breakfast is the most important meal of the day. But why? When you sleep, even though your body is maintaining a lower heart rate, your body is fasting. If we're lucky, we typically get 8 hours of sleep. So, that's ten hours or more your body goes without eating food! And, I say ten hours because we don't eat right before bed, I would hope! So, breakfast is crucial in kick-starting your metabolism for the rest of the day. And you don't want to just eat anything. Sorry, no sticky buns! You must eat protein, some healthy carbs and fat. The perfect meal that I always recommend involves eggs, every time. In this week's episode of Made Fit TV, we join a Detroit-based professional meal service, Gourmet Everyday, in showing you a great breakfast omelet recipe. The company's owner, Michelle Kobernick, shares with us her "Rule of Three's", key to making your meal the best tasting and the healthiest! http://www.madefittv.com/podcast/mftv_ep79.mp4 http://www.MadeFitTV.com - This weeks episode of Made Fit TV, Jenny shows us some new exercises for beginners who are just starting to get back into the healthy fitness routine. B5088038-DA22-420C-9A2C-F782AAE4A64E Tue, 05 Jan 2010 21:13:36 GMT Jennifer DiDonato 00:10:00 no beginner exercises, first workout, new year resolution, quick workout, fitness, full body, made fit tv, jennifer didonato, health, diet, lose weight http://www.MadeFitTV.com - This weeks episode of Made Fit TV, Jenny shows us some new exercises for beginners who are just starting to get back into the healthy fitness routine. Another year, another chance to let yourself down, right? NO! Like I showed you in Episode 78, the best way to succeed in a new year is to commit to a New "LIFE" Resolution. A few challenging exercise moves for the total body is a great way to start... and a set of dumbbells! Over a year ago, I showed you a "Starter Workout for Beginners". This provided good tips and exercises for you to kick off your program if you're just getting back into it for the first time in a long time, or for the first time ever. Now, in this week's Made Fit TV podcast, I provide you with a Part 2 to that episode. It has more movements to jump-start your exercise program with good form and intensity! http://www.madefittv.com/podcast/mftv_ep78.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I give you three tips you can use to keep you looking forward and putting your health and well-being first. 2EA46AE3-94DB-450B-92F2-CDA316619C10 Wed, 30 Dec 2009 00:47:55 GMT Jennifer DiDonato 00:09:46 no Made Fit TV, Jennifer DiDonato, New Year Resolution, New Years Resolutions, Goals, Fitness, Healthy lifestyle, 2010 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I give you three tips you can use to keep you looking forward and putting your health and well-being first. The confetti has fallen, the champagne bottles have emptied, and the ball has dropped. A new year comes this new-found purpose in people in the form of a "New Year's Resolution." We toss that phrase around every year, but do we really know what it means? Speaking for the majority, no. There are many definitions for the word resolution, but the core of the word is action. And when it comes down to acting on a New Year's Resolution, everyone has an excuse not to follow through. As opposed to looking at the New Year as something that sets you up for failure, set yourself up to be a better a you! In this week's Made Fit TV episode, it's all about how you are going to achieve a New LIFE Resolution in 2010. I give you three tips you can use to keep you looking forward and putting your health and well-being first. It involves focusing on the right things, committing to that focus, and educating yourself on what works for you and what doesn't. THANK YOU for a great year in 2009 with Made Fit TV! See you in 2010! http://www.madefittv.com/podcast/mftv_ep84.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, show you two new protein shake recipes. Strawberry-Banana Cheesecake & Peanut Butter Mocha! Yumm! F0775DC6-D703-42C2-84B5-BAA3884193DD Tue, 09 Feb 2010 19:19:31 GMT Jennifer DiDonato 00:09:53 no Protein recipe, diet, nutrition, shake, eating, fitness, strawberry, banana, mocha, coffee Jennifer DiDonato http://www.MadeFitTV.com - In this week's episode of Made Fit TV, show you two new protein shake recipes. Strawberry-Banana Cheesecake & Peanut Butter Mocha! Yumm! One of the most popular questions I receive in my emails and comments is "What is a good protein shake to drink?" After directing people to Episode 53 "What Protein Supplement is Good For Me?", I continue by saying that you can add whatever you want to a protein shake that makes it nutritious. However, sometimes leaving room for too many options leaves many to feel lost and undecided still on what to add to them. In addition, there is also a direct relation to the ingredients in your shake to what time of day you are training and when to drink them. So much to think about! Well, not to worry! In this week's Made Fit TV episode, I provide you with two delicious and healthy protein shakes straight from my own nutrition plan! It features one shake recipe that Chris loves, and one that I love! Check out the video and print off the recipe and nutrition information below so you can make these shakes part of your meal plan, also! Strawberry Banana Cheesecake Protein Shake Ingredients: 1 scoop vanilla or cookie-flavored protein powder of your choice, 1/2 cup skim milk, 1/4 cup water, 4 or 5 thawed frozen or fresh strawberries, 1/2 large banana, 1 tsp dry sugar-free strawberry jello mix, 1 tsp dry sugar-free cheesecake jello pudding mix, 3 ice cubes 1. In a blender, combine the water, ice cubes, and milk, followed by the protein powder, and strawberries 2. Mix for 30 seconds to allow the strawberries and ice cubes to break up 3. Stop the mixer and add in the banana and dry jello mixes 4. Blend for about another minute or two to desired consistency 5. Enjoy! (Add more water if you want it less thick) * This shake is best enjoyed as a morning meal replacement or one hour before an intense cardio or weight-lifting session because of the higher blend of carbohydrates, fiber, sugar, and protein. You can also split it in half for two meal replacements or snacks on a recovery training day. Nutrition Info: 320 calories, 3g fat, 35g carbs, 7g fiber, 25g sugar, 27g protein Peanut Butter Mocha Protein Shake Ingredients: I scoop of vanilla or cookie-flavored protein powder of your choice (if using chocolate flavor, cut the cocoa powder serving in half), 1 tbsp cocoa powder, 1 tbsp natural peanut butter, 1/4 cup skim milk, 1/2 cup chilled brewed coffee, 1 packet of sugar substitute of your choice (splenda, stevia, etc.) 1. In a blender, combine the coffee and milk, followed by the protein powder, cocoa, peanut butter, and packet of sugar substitute 2. Mix for one to two minutes, or until desired consistency 3. Add 2 ice cubes if you want it thicker 4. Pour it in a glass over ice and enjoy! *This protein shake is best enjoyed as a meal replacement or snack 30 minutes before a cardio or weight-lifting session, especially in the morning for an extra boost of energy. The higher fat and amounts and lower carb amounts are great for figure athletes in their training season. Nutrition Info: 250 calories, 10g fat, 10g carbs, 4g fiber, 2g sugar, 25g protein http://www.madefittv.com/podcast/mftv_ep76.mp4 http://www.MadeFitTV.com - In this week's "Made Fit TV" episode, I give you some affordable gift ideas that your loved one's will like and be able to use as they begin their health and fitness journey. 8B3314A1-49A1-4E70-B346-193AF2722D3D Tue, 15 Dec 2009 22:14:02 GMT Jennifer DiDonato 00:09:47 no Healthy, Holiday, Christmas, Gift, Stocking, Stuffers, X-mas, Health, Jenny DiDonato, gift ideas http://www.MadeFitTV.com - In this week's "Made Fit TV" episode, I give you some affordable gift ideas that your loved one's will like and be able to use as they begin their health and fitness journey. **Be sure to watch this episode all the way through to find out how you can WIN a FREE "Teava" rejuvenate face mask or a "Made Fit TV" fitness gift set! - Giveaway ENDS DECEMBER 23rd, 2009** The holiday season provides opportunities to give and receive objects of our deepest desires... Or, socks from grandma - whichever! In any case, giving gifts can start to feel more like a chore when you just don't know what to get someone (or when what they want is way too pricey!) For the Holidays, instead of grabbing a gift card or racking your brain over the blue or black sweater, try shopping for the gift that keeps on giving (and the gift that everyone wants): Health! You may be thinking "But Jenny, you already provide us with the gift of your health and fitness knowledge and advice through your videos!" I know, I know. But for the people who aren't die hard fans of Made Fit TV like you just yet, you can ease them into a healthy living - one gift at a time! In this week's "Made Fit TV" episode, I give you some affordable gift ideas that your loved one's will like and be able to use as they begin their health and fitness journey. As mentioned above, be sure to listen in on how you can win some great stocking stuffers! Consider it an early Holiday gift from me! http://www.madefittv.com/podcast/mftv_ep75.mp4 http://www.MadeFitTV.com - In this weeks Made Fit TV episode, I give you an eye-opener about your favorite Christmas treats. From egg nog to candy canes, I show you what a portion is, how many calories in that portion, and what you would have to do to burn off the calories you ate. 87C41495-8B7D-427A-BBA8-90E4EBDA6673 Tue, 08 Dec 2009 21:58:59 GMT Jennifer DiDonato 00:09:57 no Christmas, Calories, Holiday, Food, Eating, Bad Foods, Made Fit TV, Jenny DiDonato, Diet http://www.MadeFitTV.com - In this weeks Made Fit TV episode, I give you an eye-opener about your favorite Christmas treats. I show you what a portion is, calories and what you would have to do to burn off the calories you ate. The "Holiday Season" provides a huge reason for people to stick to their health and fitness program. The last thing you want is extra weight to have to chip away at for your New Year's Resolution goal, right? To keep you from falling of a wagon (and crashing into a barn!) over the holidays, you need to be aware of what you're eating - and what it takes to burn it off! In this weeks Made Fit TV episode, I give you an eye-opener about your favorite Christmas treats. From egg nog to candy canes, I show you what a portion is, how many calories in that portion, and what you would have to do to burn off the calories you ate. So before you eat all of Santa's cookies your kids put out, you may want to watch this and reconsider! http://www.madefittv.com/podcast/mftv_ep74.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you some killer exercises for your calves to at least give them the benefit of the doubt in building them up to become stronger, perform better, and hopefully get bigger! 74C01736-3402-45D3-9CEC-3CED482B1BC3 Tue, 01 Dec 2009 21:47:59 GMT Jennifer DiDonato 00:09:29 no Made Fit TV, Jenny DiDonato, Calf, Exercises, Routine, fitness, workout, legs, quads, calf raise, exercise http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you some killer exercises for your calves to at least give them the benefit of the doubt in building them up to become stronger, perform better, and hopefully get bigger! Can you believe that calf implants are the newest trend in plastic surgeons offices?!? We go from wanting bigger breasts, smaller waists, thinner thighs, and plumper lips to, now... big calves. It's a craze with the fella's and a curse for the ladies. So, what gives? Well, the size of your calves are probably 80% determined by not your workout - but genetics. Some people have huge melons as calves and never worked out a day in their life; while some others have the skinniest calves and have played football for 20 years. A lot of times, we're just a product of our natural body type. (If you want an idea of what body type you may be, check out Episode 66 "Is Your Body Type Working Against You".) In this week's Made Fit TV episode, I show you some killer exercises for your calves to at least give them the benefit of the doubt in building them up to become stronger, perform better, and hopefully get bigger! Just know that you can't shrink any muscles through exercise. The only way muscles can atrophy is by doing nothing! So, if you're doing nothing and still have big calves, then you are the envy of many guys out there, I'm sure! http://www.madefittv.com/podcast/mftv_ep73.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I explain why it's good to eat when you want to be a little naughty with your nutrition. 3C714657-3658-4DA6-B5FF-E52EEAE9A92F Tue, 24 Nov 2009 18:42:44 GMT Jennifer DiDonato 00:09:12 no nutrition, binge eating, over eating, weight gain, metabolism, fat, Made Fit TV, Jenny DiDonato http://www.MadeFitTV.com - In this week's Made Fit TV episode, I explain why it's good to eat when you want to be a little naughty with your nutrition. The Holidays are not the only time people can struggle with a binge meal - we struggle with it all year 'round! Birthdays and events every-other-weekend make for repetitive speed bumps in the quest for our optimum physiques. But the problem does not only lie in the food we eat at those events - it lies in our attitude toward food itself. Food is for nourishment, for growth, repair, and sustainability. When we purposely avoid food the day of (or days leading up to) a "bad" meal, we train our metabolism to temporarily slow down. This is a natural reaction our body makes to save energy: Low calories in equals low calories out. The when we "save up" for that bad meal, our bodies respond to the calorie-deprivation by storing the bad stuff. The more frequently this happens, the more likely it will add up as excess fat. It's all very simple. I know. You're thinking that it's not easy to think like that when you're faced with that giant piece of cake you haven't had in months! That's why in this week's Made Fit TV episode, I explain why it's good to eat when you want to be a little naughty with your nutrition. I show you certain foods that work for your body (and not against it), allowing you to have your cake and eat it, too! http://www.madefittv.com/podcast/mftv_ep72.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV video, I provide a quick recipe that can eliminate some extra sugar from that favorite side dish cranberry sauce. 7B8D7AE6-6F05-4A70-92FA-C4706F55B8FB Tue, 17 Nov 2009 20:45:10 GMT Jennifer DiDonato 00:08:53 no Jennifer DiDonato, Made Fit TV, Healthy, Recipe, Thanksgiving, Cranberry Sauce, Exercise, Diet, Low Sugar http://www.MadeFitTV.com - In this week's Made Fit TV video, I provide a quick recipe that can eliminate some extra sugar from that favorite side dish cranberry sauce. Thanksgiving kicks off my favorite time of the year! To me, it's like a "pre-Christimas" with family, good food, and warm decor - I love it! But for many, the food can be both a blessing and a curse! As a health and fitness professional, I have to always be the one to see the silver lining in every situation to keep people motivated, healthy, and happy. It can be so easy to give in to temptation and not only "fall off the wagon"... but go flying off the wagon and crashing into a barn! It is a common assumption that the average person gains about 5 pounds following the Holidays. Do you want to spend the extra effort in losing that Holiday weight just to break even to where you were before you gained it? Didn't think so. Now, one day of binging won't turn you into Shrek. But if you don't already lead a healthy and fit lifestyle, it could be the beginning of a slippery slope. In this week's Made Fit TV video, I provide a quick recipe that can eliminate some extra sugar from that favorite side dish cranberry sauce. I provide that recipe below, along with a bonus recipe: Mashed Cauliflower! It's a great alternative to buttery, fatty mashed potatoes, and may even taste better! Low-Sugar Cranberry Sauce Ingredients: 12oz bag of cranberries, juice and zest of one orange, 1/2 cup of splenda 1. Empty the cranberries in a sauce pan with 1/2 cup of water on medium heat (may need to sit longer if frozen) 2. Stir frequently as they berries start to cook down and crack open 3. When most of the berries have softened, add in the orange zest and juice, allowing to simmer on a lower heat 4. After 3 minutes, add the splenda or any other sugar substitute of your choice 5. Allow to simmer for another 5 minutes, turn off stove and cool Servings = 6 Servings size = 1/2 cup Nutrition information: 32 calories, 0 fat, 8.5g carbs, 2.5g fiber, 4g sugar, 0 protein Mashed Cauliflower Ingredients: 1 cauliflower head, 1 garlic clove, 1 can chicken broth, fat-free cream cheese, fat-free sour cream, salt, pepper 1. Cut up the cauliflower removing the stems 2. Bring a can of chicken broth or 2 cups of water with a bouillon cube to a boil 3. Gently place the cauliflower into the broth and lower the heat to medium, cooking the cauliflower for about 5 minutes 4. Chop up one garlic clove into minced pieces 5. Strain the cauliflower, but DO NOT rinse, and put it in a food processor 6. Add the garlic, 2 tbsp of both the cream cheese and sour cream, and 1 tsp of both salt and pepper to the cauliflower 7. Pulse every few seconds and scrap the bowl to get all of the cauliflower mixed until it is a thicker, yet mashed potato, consistency 8. Don't over-mix unless you like them smoother Servings = 3 cups One serving = 1 cup Nutrition information: 42 calories, 1g fat, 7g carbs, 2g fiber, 3g sugar, 3.5g protein http://www.madefittv.com/podcast/mftv_ep71.mp4 http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I answer the question of how to firm up your trouble areas with 5 tips. D0A51631-F04A-4B36-A5E8-7A06A2E702C1 Tue, 10 Nov 2009 21:20:04 GMT Jennifer DiDonato 00:09:20 no Jenny DiDonato, Made Fit TV, 5 Tips, Firm Up, Stomach, Thighs, Abs, Butt, Exercise, Fitness, Nutrition http://www.MadeFitTV.com - In this week's episode of Made Fit TV, I answer the question of how to firm up your trouble areas with 5 tips. I answer many viewer and client questions and comments through Made Fit TV, Facebook, Twitter, and many other video websites. I love giving advice and helping people not just reach their health and fitness goals, but help them find the right path to getting there. The most popular question I receive that people want to know is "How can I get rid of my flabby stomach, thighs, and butt?" It's such a brief question with a not-so-brief answer. Now, just because the answer isn't brief doesn't mean it isn't simple. In this week's episode of Made Fit TV, I answer the question of how to firm up your trouble areas with 5 tips. These tips are the blueprint of living a healthy and fit lifestyle - minus the flab! In addition, see if you can live up to the challenge that I pose for you at the end of the video. I know you can do it... but, do you? http://www.madefittv.com/podcast/mftv_ep77.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, Jennifer DiDonato her sister Nicole show you a delicious, super-healthy, virtually fat-free cheese ball recipe. AD306756-E320-4998-BB0E-44B4CBA9D6E4 Tue, 22 Dec 2009 21:06:24 GMT Jennifer DiDonato 00:09:14 no Healthy Recipe, Cheese Ball, Fat Free, Jennifer DiDonato, Made Fit TV, Food, Diet http://www.MadeFitTV.com - In this week's Made Fit TV episode, Jennifer DiDonato her sister Nicole show you a delicious, super-healthy, virtually fat-free cheese ball recipe. Whether you're in maintenance mode or still trucking along to your fitness goals, the Holidays are a time for a moderate - I said MODERATE! - indulgence. And who are we kidding? It's not just one day of treats we're talking... we are faced with several days of celebration through the month of December filled with waist-expanding food. The cheese ball is definitely one of them! In this week's Made Fit TV episode, I show you a delicious, super-healthy, virtually fat-free cheese ball recipe. It's modified in a way that it will still satisfy your appetite, without making you feel like one giant cheese ball yourself! Perfect for pacing your appetite during the marathon of Holiday meals. Check it out below. Healthy Cheese Ball Ingredients: 16 oz fat-free cream cheese, 1/2 cup grated parmesan cheese, 8 oz fat-free feta cheese, 9 oz frozen spinach, 2 whole english (seedless) cucumbers 1.Thaw and drain the spinach and set it off to the side 2. In a bowl, Soften the cream cheese 3. Stir in the feta cheese until it is blended with the cream cheese (if it is in a block, chop into crumbles with a fork) 4. Mix in the paremesan cheese until blended with the cream cheese mixture 5. Add the spinach and mix until blended 6. When mixed, mold into a ball in the bowl and place on wax paper and shape it into a ball 7. Place the ball on a dish, chop up cucmber into 1"-2" slices and serve Nutrition Information: 26 calories, .5g fat, 1.5g carbs, 1g sugar, 3.5g protein Servings: Approximately 42 Serving size: 2 tablespoons http://www.madefittv.com/podcast/mftv_ep69.mp4 http://www.MadeFitTV.com - This week I show you a quick and easy workout you can do while in just about any hotel using items right in the room! FBBCA598-D3B1-4CDC-A2FC-0405E834B04B Tue, 27 Oct 2009 23:34:11 GMT Jennifer DiDonato 00:09:28 no made fit tv, hotel workout, traveling workout, ice bucket, hotel towel, hotel bed, fitness, workout, jennifer didonato, push ups, back row, full body http://www.MadeFitTV.com - This week I show you a quick and easy workout you can do while in just about any hotel using items right in the room! From business trips to vacations, everyone travels. But traveling is more than just a few days away from home. Restaurant food day and night, sitting on planes or cars for hours, and lounging on the beach can really expand the waistline! Over the weekend, Chris and I visited our good friends, Tony and Bony, in Chicago. The trip included a total of 10 hours sitting on a bus and larger-than-life meals. Sure, we walked a lot, but sometimes walking isn't enough. In order to keep yourself from tipping the scale when you return home, you have to somewhat keep your healthy nutrition and exercise a priority while away. Preparing your foods and working out in your hotel gym would be ideal - but you're on vacation! Instead, select healthy options at restaurants, avoid snacking on junk foods, and get your exercise in your own hotel room. I show you a quick and easy workout you can do while away in this week's Made Fit TV episode so you can have a Bon Voyage without a belly full of bon bon's! http://www.madefittv.com/podcast/mftv_ep68.mp4 http://www.MadeFitTV.com - Pumpkins are known to be carved, smashed, gutted, lit up, pureed, baked, and eaten. But what about being used for a shoulder press? In honor of this traditional Halloween treat, try a more creative way to use your pumpkin with a Pumpkin Workout! In this week's Made Fit TV episode, I show you some challenging moves you can use to train your entire body with while using a pumpkin. 751B8701-9D30-4975-B8F7-ED13DD34C1A9 Tue, 20 Oct 2009 22:36:58 GMT Jennifer DiDonato 00:07:36 no jennifer didonato, made fit tv, pumpkin workout, halloween, fitness, reverse lunge, wood chop, squat press, front shoulder raise, v-sit twist. http://www.MadeFitTV.com - In this week's Made Fit TV episode, I show you some challenging moves you can use to train your entire body with while using a pumpkin. Halloween is the time for tricks and treats. But the treats play a nasty trick on our waistlines, so the real trick is to keep that from happening so we can still enjoy out treats. Still following? What I'm trying to say is don't let this Halloween get the best of you! For many, it could be downhill from here until January because the Holiday Season is just right around the corner. So, for this weeks Made Fit TV episode, I show you a way to fit exercise into this fun time of year... using pumpkins. Before you carve those pumpkins, puree them, and bake them into a sweet pumpkin pie that you can gorge yourself on in a day, make that pumpkin work for you. Use it as an inexpensive piece of workout equipment. Check out this weeks video to see how! http://www.madefittv.com/podcast/mftv_ep67.mp4 http://www.MadeFitTV.com - Pumpkin is definitely a superfood packed with fiber, B-vitamins, and a number of other important elements. This week I show you an incredible, healthy, recipe for Fat-Free Pumpkin Bread. F7005F3B-3EF9-4768-B298-F95AACEB4B2C Tue, 13 Oct 2009 23:38:20 GMT Jennifer DiDonato 00:09:59 no Jenny DiDonato, Pumpkin, Bread, Fat Free, Recipe, Healthy, Diet, Cinnamon, food, baking http://www.MadeFitTV.com - Pumpkin is definitely a superfood packed with fiber, B-vitamins, and a number of other important elements. This week I show you an incredible, healthy, recipe for Fat-Free Pumpkin Bread. Fall is the season that kicks off my favorite time of year. I absolutely love Halloween, the leaves, the decorations, and... the FOOD! And I'm not just talking about the candy (a little in moderation is alright). I'm talking about the made-from-scratch, homemade baked goods that fill your home with delicious aromas. As you already know, I always like to modify recipes to make them as healthy - yet still tasty - as possible. To celebrate the season and it's staple foods, I show you how to make Fat-Free Pumpkin Bread in this week's Made Fit TV episode. Pumpkin is definitely a superfood packed with fiber, B-vitamins, and a number of other important elements. It's also great for digestion - which makes me a huge fan! Check out this week's video and print out the recipe and nutrition facts below. This pumpkin bread can be a simple treat to make for your upcoming holiday events. Fat-Free Pumpkin Bread Ingredients: 1 1/2 cups whole wheat flour, 1 1/4 tsp. baking powder, 1 tsp salt, 1 tsp cinnamon, 1 tbsp. pumpkin spice (nutmeg, cloves), 1 whole egg, 1/2 cup agave nectar, 1/2 cup low-fat milk, 1 cup canned pumpkin puree Bake Time: approx. 60 minutes Makes 12 servings 1. Pre-heat oven to 350 degrees 2. Combine and mix dry ingredients in a separate bowl 3. In another bowl, blend wet ingredients with a mixer 4. Slowly combine the dry and wet ingredients together; alternate mixing and scraping the sides of the bowl so the mixture is blended - Don't over mix 5. Spray a loaf pan with non-stick spray 6. Pour mixture into pan 7. Place into oven and set time for 50-55 minutes 8. Check with toothpick; if still soft in the center, allow to bake for 5-10 more minutes, for a total bake time of an hour 9. When done, allow loaf to cool for 10 minutes before placing on a plate; wait 20 minutes before slicing Nutrition Facts: 120 calories, .5g fat, 23g carbohydrates, 13g sugar, 3g fiber, 3g protein http://www.madefittv.com/podcast/mftv_ep66.mp4 http://www.MadeFitTV.com - In this weeks episode of Made Fit TV, I give you some insight into the different body types and why certain body types lose weight, gain fat, gain muscle, or stay the same more than others. 63FAD6D5-0BB1-413A-A94B-B1119FBE60CF Tue, 29 Sep 2009 21:44:42 GMT Jennifer DiDonato 00:09:59 no body types, ectomorph, endomorph, Jennifer DiDonato, Made Fit TV, mesomorph, weight loss, burn fat, skinny http://www.MadeFitTV.com - In this weeks episode of Made Fit TV, I give you some insight into the different body types and why certain body types lose weight, gain fat, gain muscle, or stay the same more than others. In this weeks episode of Made Fit TV, I give you some insight into the different body types and why certain body types lose weight, gain fat, gain muscle, or stay the same more than others. It's sometimes not just about the numbers - sometimes genetics is to blame. http://www.madefittv.com/podcast/mftv_ep65.mp4 http://www.MadeFitTV.com - I show you how to get acquainted with a kettlebell with some simple, but challenging, exercises sure to kick your butt way more than you expected! 43067AC7-67BB-4AAE-88F3-20F1CB9051D3 Tue, 22 Sep 2009 21:30:58 GMT Jennifer DiDonato 00:09:59 no Made Fit TV, Jenny DiDonato, Kettlebell, Beginner, Exercise, Squat, Strength, jenny didonato, personal trainer, internet fitness instructor http://www.MadeFitTV.com - I show you how to get acquainted with a kettlebell with some simple – but challenging – exercises sure to kick your butt way more than you expected! It’s almost like the manual labor of working the fields during the turn of the century. Or similar to helping your friend move from one apartment to the next. Or feels like the non-stop activity of a homemaker. I’m talking about kettlebell training. The reason I compare this form of exercise to those activities mentioned is that they all involve the function of your entire body – not just one isolated area. Kettlebell training involves the momentum of the weighted kettlebell, mixed with the force and control of your body manipulating its movement. What makes this type of training unique is that you are not gripping the actual weight itself – you’re holding a handle of the weight. This allows you to be more dynamic in your movements than with just using a dumbbell, therefore creating more of a challenge to control those movements. This is important in conditioning your body for the movements it was made to perform. See for yourself in this week’s Made Fit TV episode. I show you how to get acquainted with a kettlebell with some simple – but challenging – exercises sure to kick your butt way more than you expected! http://www.madefittv.com/podcast/mftv_ep64.mp4 http://www.MadeFitTV.com - People frequently ask me: "Jenny, what do you eat?" So, all last week I kept a video dinner diary to show you! B81F97D1-CB56-4EAF-9669-B2CA3DCA454C Tue, 15 Sep 2009 20:57:48 GMT Jennifer DiDonato 00:09:34 no Made Fit TV, Jenny DiDonato, Dinner Diary, Diet, Nutrition, Personal Trainer http://www.MadeFitTV.com - People frequently ask me: "Jenny, what do you eat?" So, all last week I kept a video dinner diary to show you! The grass seems to always be greener when we compare how fit others are to ourselves. We do it everyday; and it's hard not to when we're bombarded with commercials and ads showing pencil-thin models gorging on hamburgers and fried chicken! We think, "if they can eat that and look that fit, then it must be okay for me" - even though you're trying to lose 30lbs to lower your blood pressure. As you know, I always tell you that nutrition basically makes or breaks the way you look. Period. People frequently ask me: "Jenny, what do you eat?" And I always give that blanket statement of "lean protein, fruit, vegetables, whole grains, protein bars and shakes, etc".... Nothing that you don't know already. But even when I answer that, people still want me to elaborate! There are no secrets that some sacred, fit, toned organization is keeping from you for fear they will have their tongues cut off if they break their silence. The secret is just to DO IT! But, I will humor you and show you a sample of a typical week of my nutrition plan. In this new episode, I highlight dinner. Enjoy! And remember, with portion control, weight-training, and cardio, you can live a healthy life with healthy indulgences along the way! http://www.madefittv.com/podcast/mftv_ep70.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, Jennifer DiDonato shows you some killer back moves that will strengthen and shred your upper and lower back. 3B16B2B2-0323-4D19-B624-722E4A3A39C5 Tue, 03 Nov 2009 20:19:58 GMT Jennifer DiDonato 00:09:45 no Back Exercise, Back, workout, traps, lats, jenny didonato, made fit tv, fitness http://www.MadeFitTV.com - In this week's Made Fit TV episode, Jennifer DiDonato shows you some killer back moves that will strengthen and shred your upper and lower back. The back is such an important area of our bodies that gets the most used, abused, and ignored. It is literally the core of our bodies - and when it's out of whack, we're left virtually useless! Of course, we need every muscle group for our body to function to its fullest capabilities. But, our cervical, thoracic, and lumbar regions must be properly conditioned and stretched to prevent back pain, poor posture, and injuries to the spine and muscles surrounding it. In this week's Made Fit TV episode, I show you some killer back moves that will strengthen and shred your upper and lower back. The benefits of training your back not only include less pain and strength, but sexy muscle tone and less back fat! Key check-points when training back: 1. Keep your head facing forward 2. Avoid rounding your back by sticking your chest out 3. Keep your lower back straight by sticking your butt out 4. Lift by contracting your back muscles - NOT your arms http://www.madefittv.com/podcast/mftv_ep62.mp4 http://www.MadeFitTV.com - I'm back from my two week wedding/honeymoon! I didn't have time to do a full episode but I did want to say thanks to everyone who sent emails and congrats. I'll get back to regular episodes of Made Fit TV next week so stay tuned. 1C5681C1-DB3F-4584-B51E-2E98D4821C76 Wed, 02 Sep 2009 00:09:27 GMT Jennifer DiDonato 00:09:48 no Made Fit TV, Jenny DiDonato, wedding, Las Vegas, week off, bad eating http://www.MadeFitTV.com - I'm back from my two week wedding/honeymoon! I didn't have time to do a full episode but I did want to say thanks to everyone who sent emails and congrats. http://www.MadeFitTV.com - I'm back from my two week wedding/honeymoon! I didn't have time to do a full episode but I did want to say thanks to everyone who sent emails and congrats. I'll get back to regular episodes of Made Fit TV next week so stay tuned. http://www.madefittv.com/podcast/mftv_ep61.mp4 http://www.MadeFitTV.com - Granola bars, snack bars, protein bars... there are so many to choose from at the grocery store - but that doesn't mean that they're all made equal. This week I'll show you how to make Peanut Butter Protein Granola Bars that not only taste good, but are good for you! 71113319-E32D-4669-9328-3DB01FEECE39 Tue, 11 Aug 2009 22:37:28 GMT Jennifer DiDonato 00:09:48 no Made Fit TV, Jenny DiDonato, Recipe, Granola, Diet, Peanut Butter, Protein, Healthy, Snack http://www.MadeFitTV.com - This week I'll show you how to make Peanut Butter Protein Granola Bars that not only taste good, but are good for you! http://www.MadeFitTV.com - Granola bars, snack bars, protein bars... there are so many to choose from at the grocery store - but that doesn't mean that they're all made equal. This week I'll show you how to make Peanut Butter Protein Granola Bars that not only taste good, but are good for you! http://www.madefittv.com/podcast/mftv_ep60.mp4 http://www.MadeFitTV.com - This week Jenny goes through a bunch of emails that have been sent by you! Topics include: Losing midsection fat, how much weight to use while working out and more! 5DDDEF02-4E50-45FF-ACBF-BBF0959C447C Tue, 04 Aug 2009 22:58:57 GMT Jennifer DiDonato 00:09:55 no Jenny DiDonato, Made Fit TV, workout, fitness, diet, viewer mail, ask jenny, personal trainer questions, lose weight http://www.MadeFitTV.com - This week Jenny goes through a bunch of emails that have been sent by you! Topics include: Losing midsection fat, how much weight to use while working out and more! I am a personal trainer, but I can only reach so many people in my hometown area of Metro Detroit, MI. So, Made Fit TV is my way to reach out to all of you to provide you with effective health and fitness information. I get many emails every week that help influence the episodes you see on Made Fit TV. To hear some, check out this week's episode to hear questions from viewers that may offer some insight into your goals as well. You can even chat with me in person every Saturday at 12pm EST when I stream my episodes live - just click on this link! http://www.madefittv.com/podcast/mftv_ep59.mp4 In this week's Made Fit TV episode, I show you how to perform four basic movements that are perfect for beginners with knee pain, all the way to injured sidelined athletes. 00996E5D-1DF0-46AF-AA7E-FF89E30D75B5 Tue, 28 Jul 2009 23:12:00 GMT Jennifer DiDonato 00:09:55 no Made Fit TV, Jenny DiDonato, Knee Pain, Exercise, Joints, Knee, sore, fitness, quad, kneecap, flexibility In this week's Made Fit TV episode, I show you how to perform four basic movements that are perfect for beginners with knee pain, all the way to injured sidelined athletes. Knee pain, stiffness, and injuries seem to be an issue written in our human DNA. Doesn't it seem like almost every person you meet nowadays has some sort of problem with their knees? And an even bigger problem is that people tend to avoid using their knees - making the issue even worse. Knee pain and injury can be the aftermath of an accident or surgery. Or, it can stem from over-activity to the very opposite - under-activity! The bottom line is that no matter how this seemingly unavoidable nuisance comes about, exercising the knee with proper form weight-training and flexibility can provide relief and strength to virtually any knee pain sufferer. In this week's Made Fit TV episode, I show you how to perform four basic movements that are perfect for beginners with knee pain, all the way to injured sidelined athletes. I break down a quick explanation of what the quadricep muscles are, what they do, and how they function with the knee. Remember, it's about quality, not quantity. 1.) Shallow Squat * Stand with legs wider than hip-width apart with toes and knees facing front * Lower your butt while keeping your knees straight and over your ankles * Perform 3 sets of 10, increasing by one set each week until you reach 8 sets 2.) Single Leg Balance * With your toes facing front, raise one leg up and hold * Balance on one leg for as long as you can, up to 30 seconds * Hold onto a bar or wall for support if needed * Repeat on the opposite leg, for a total of 3 sets on each leg * For advanced: perform a shallow dip by lowering butt down and standing back up 3.) Floor Bridge to Single Leg Raise * Lie on your back with feet flat and both legs bent at 90 degrees * While keeping your toes facing front and parallel to each other, raise your butt off the ground * Hold that position while straightening one leg out completely to the front * Return the leg back to its bent position, and then lower your butt back to the floor * Perform 3 sets of 10 on each leg, increasing it by one set each week until you reach 8 sets 4.) Single Leg Raise * Lie on your back with your legs straight and arms at your sides * Bend one leg at 90 degrees with your foot flat on the ground * Slowly raise the straight leg to knee level and slowly lower * Repeat 10 times for a total of 3 sets on each leg, increasing by one set each week until you reach 8 sets http://www.madefittv.com/podcast/mftv_ep58.mp4 http://www.MadeFitTV.com - I break it down food to show you just how many extra calories you may be eating based on portion and selection, and how you can eliminate 3,500 calories - one pound - a week, from nutrition alone. Just don't forget to workout, too! B39F031D-6144-4921-BC61-5F6217CEAEB0 Tue, 21 Jul 2009 21:25:02 GMT Jennifer DiDonato 00:08:47 no calories, fat, Jennifer DiDonato, Made Fit TV, nutrition, pounds, weight-loss, lose, jenny, healthy http://www.MadeFitTV.com - I break it down to show you just how many extra calories you may be eating based on portion and selection, and how you can eliminate 3,500 calories - one pound - a week, from nutrition alone. Just don't forget to workout, too! http://www.MadeFitTV.com - I know what you're thinking... and, NO! I am not an infomercial that's promising you a six pack from "just ten minutes a day!" I'm telling you that you can lose one pound in one week by eliminating unnecessary calories from your daily nutrition plan. In case you were wondering, 1lb of fat = 3,500 calories. Knowing this could be the answer to your weight-loss struggles because it can put things into perspective. If you over-eat 500 calories more than your body will use up in a day, that's 3,500 calories accumulated over 7 days! And this could be added calories you probably wouldn't even miss. In this week's Made Fit TV podcast, I provide you with examples of foods that you eat (or, should be eating) almost everyday of the week. But, I break it down to show you just how many extra calories you may be eating based on portion and selection, and how you can eliminate 3,500 calories - one pound - a week, from nutrition alone. Just don't forget to workout, too! http://www.madefittv.com/podcast/mftv_ep63.mp4 http://www.MadeFitTV.com - This week's Made Fit TV episode shows you how to get started properly on improving your vertical jumps and leaps. Keep in mind that you want to be fairly conditioned before implementing body weight jumps and weighted jumps into your program. A091B8D4-55A9-48E7-9EB3-030A9EE73A8A Tue, 08 Sep 2009 22:25:58 GMT Jennifer DiDonato 00:09:18 no Jenny DiDonato, Jump, Higher, Plyometrics, Leap, Vertical, Jumping, Made Fit TV http://www.MadeFitTV.com - This week's Made Fit TV episode shows you how to get started properly on improving your vertical jumps and leaps. You go to the gym, the track, the court - and your goal is to be stronger, leaner, faster, bigger... how about HIGHER! Plyometrics training and working on your vertical leap is not just a training method athletes can benefit from. The average gym-goer can see drastic changes in their performance, strength, and overall body from incorporating jumps into their program. This week's Made Fit TV episode shows you how to get started properly on improving your vertical jumps and leaps. Keep in mind that you want to be fairly conditioned before implementing body weight jumps and weighted jumps into your program. You want to have a strong core and legs before you start jumping. Check out Episode 26 "The Really, Really Good Leg Workout" and Episode 46 "Train Legs to Failure" for techniques on how to strengthen your legs. Then... JUMP like David Lee Roth - minus the spandex! http://www.madefittv.com/podcast/mftv_ep56.mp4 This week's episode of Made Fit TV focuses on some simple - yet creative - movements using equipment you may already own! BC073A17-D8E3-4A21-992D-484596A74E4D Tue, 07 Jul 2009 21:05:27 GMT Jennifer DiDonato 00:10:00 no Plate Weights, Dumbbell, Jenny DiDonato, Made Fit TV, Fitness, lifting, training, barbell, muscle http://www.MadeFitTV.com - This week's episode of Made Fit TV focuses on some simple - yet creative - movements using equipment you may already own! They say a girl can never have too many diamonds, right? Well, this girl can never have too many weights! To me, there's no such thing as "old" equipment; you can always find something to do with the most aged, random pieces of exercise equipment. Unconventional training movements can be the best way to amp up your workout results or get you out of that dull plateau. Sometimes all it takes a weight or two, a barbell, and your own body. This week's episode of Made Fit TV focuses on some simple - yet creative - movements using equipment you may already own! So, dust off those old weights hiding under your brother's bed, or stuffed in the basement, and check out this video for some killer movements! Print off this list below for a guide. Modified Barbell Core Twist 10 reps per side - 2 to 3 sets Plate Front Shoulder Raise 10 to 12 reps - 3 sets Plate Squat Press 15 reps - 3 sets Plate Push 10 to 15 reps per leg - 2 to 3 sets each, per adductor and abductor Weighted Push up 10 to 20 reps - 3 sets http://www.madefittv.com/podcast/mftv_ep55.mp4 http://www.MadeFitTV.com - For this week's Made Fit TV episode, I join my good friend, and former "Biggest Loser" Season 2 Winner Pete Thomas, for a behind-the-scenes look at open auditions in Macomb, MI. 42DD48DC-F925-4873-B57D-86324946A4CF Tue, 30 Jun 2009 23:56:23 GMT Jennifer DiDonato 00:09:55 no jenny didonato, Amy Cremin, casting call, Jennifer DiDonato, Pete Thomas, Shellay Cremin, The Biggest Loser, http://www.MadeFitTV.com - For this week's Made Fit TV episode, I join my good friend, and former "Biggest Loser" Season 2 Winner Pete Thomas, for a behind-the-scenes look at open auditions in Macomb, MI. The word motivation may sound cliche when referring to health and fitness. But, let's face it - it's fact! People need something to motivate them, to inspire them to turn a negative into a positive. NBC's "The Biggest Loser" provides an opportunity for a select group of people to explore their motivation - and take major action! Detroit, Michigan, home to Season 7 "The Biggest Loser: Couples" Winner Helen Philips, hosted one of the open casting calls for the show's latest season. Individuals, relatives, couples, and friends came from near and far to have a shot at being picked. And what better place to find some potential contestants! Detroit is also home to Season 6 mother/daughter team Shellay & Amy Cremen. For this week's Made Fit TV episode, I join my good friend, and former "Biggest Loser" Season 2 Winner Pete Thomas, for a behind-the-scenes look at open auditions in Macomb, MI. I chat with him and some of the "loser" hopefuls to find out what motivated them to put themselves out there to have a chance at changing their lives. Some laughed. Some cried. But it's all in the name of health and fitness for life! http://www.madefittv.com/podcast/mftv_ep54.mp4 http://www.MadeFitTV.com - Sit back and enjoy this week's episode of Made Fit TV where I show you how to make fat-Free Raspberry Lemon Cheesecake Bites. 150C46AF-0DB0-4BCF-8C4B-F86E6A2D4C53 Tue, 23 Jun 2009 23:40:31 GMT Jennifer DiDonato 00:09:55 no jenny didonato, lemon, raspberry, cheesecake, fat free, sugar free, healthy, recipe, cooking, low fat, snacks, diet http://www.MadeFitTV.com - Sit back and enjoy this week's episode of Made Fit TV where I show you how to make fat-Free Raspberry Lemon Cheesecake Bites. I LOVE to eat! And, tell me, what girl doesn't like sweets? Not this one! So, because food is one of my favorite things, I have to find some loop holes to make it healthy, yet enjoyable. One flavor that my pallet has grown to love is lemon. That sweet tartness makes my mouth water just thinking about it. Add cheesecake to that equation and you have yourself a mouthful of heaven! Just in time for summer, I came up with a great recipe that incorporates the refreshing flavor of lemon, the healthy antioxidents of berries, and a generous helping of protein. What's missing - the sugar and fat (virtually!). So, sit back and enjoy this week's episode of Made Fit TV where I show you how to make fat-Free Raspberry Lemon Cheescake Bites. My sister, Nicole DiDonato ( the biggest sweet tooth I know) joins me in this episode for a great bonding experience in the kitchen! Fat-Free Raspberry Lemon Cheesecake Bites Ingredients: 1 whole egg, 3 or 4 egg whites, 16 oz. fat-free cream cheese, ½ cup splenda, 1 tablespoon vanilla extract, 1 sugar-free jello cheesecake pudding packet, 1 sugar-free lemon jello packet, 1 cup frozen raspberries, 1 sugar-free jello raspberry packet 1.) Preheat oven at 325 degrees 2.) Place paper muffin liners in both 12-count and 6-count muffin tins 3.) Lightly spray the bottom of the liners with non-stick spray 4.) Blend the eggs, vanilla, and splenda in a bowl until creamy 5.) Add in the cream cheese by softening it up with a spatula 6.) Pour in the dry sugar-free jello packets of the cheesecake and lemon flavors 7.) Blend together until the mixture is a creamy texture (it may be a little sticky due to the jello) 8.) Evenly spoon in mixture into the 18 muffin tins 9.) Bake on the center rack of the oven for 30-35 minutes 10.) When done, remove bites from muffin tin and let cool on a cooling rack for 30 minutes 11.) After cooled, remove muffin liners and place the cheesecake bites on a plate 12.) Place a dollop of raspberry mixture in the center of each cheesecake bite and refrigerate for 30 minutes; serve and enjoy! Raspberry topping: 1.) Still frozen, put the raspberries in a sauce pan on low to medium heat with a splash of water 2.) While melting, pour in the dry sugar-free raspberry jello packet 3.) Mix periodically and remove from heat after the mixture is melted down 4.) Let mixture sit out for 30 minutes until cheesecake bites are cooled Nutrition information: Servings: 18 Serving Size: 1 Amount per serving: 45 calories, .5g fat, 6g carbs, 2g sugar, 5g protein http://www.madefittv.com/podcast/mftv_ep53.mp4 http://www.MadeFitTV.com - Check out this week's Made Fit TV episode to find out the pro's and con's of four different protein supplements: Whey, Casein, Soy, and Egg White. 7A74DDB2-FFDE-453F-BED2-2654D7ED8C6B Wed, 17 Jun 2009 10:16:15 GMT Jennifer DiDonato 00:15:13 no soy, casein, egg white, whey, isolate vs. concentrate http://www.MadeFitTV.com - Check out this week's Made Fit TV episode to find out the pro's and con's of four different protein supplements: Whey, Casein, Soy, and Egg White. Which protein supplement is best?" That is one question I get asked almost everyday - and one that I just can't answer. The reason: Everyone is different. Everyone's bodies, goals, tastes, and lifestyles are different. What may work best for one person may not work the best for another. So, even though I can't answer the question of which protein is best, I can tell you which protein supplement is best for you! Check out this week's Made Fit TV episode to find out the pro's and con's of four different protein supplements: Whey, Casein, Soy, and Egg White. I also talk about that confusing debate of protein concentrate vs. protein isolate. How much protein should the average person eat daily? .08 grams per body weight in kilograms How much protein should an athlete eat daily? 1.2 grams per body weight in kilograms How much protein should an athlete who wants to gain muscle eat daily? 1.7 grams per body weight in kilograms http://www.madefittv.com/podcast/mftv_ep52.mp4 http://www.MadeFitTV.com - This week we celebrate our 1 year anniversary, so, enjoy this week's Made Fit TV episode as we look back on some of my favorite show moments. 4C4DEF6D-1F2C-4630-9733-3685653B74AE Tue, 09 Jun 2009 21:58:15 GMT Jennifer DiDonato 00:07:35 no Clip show, anniversary, made fit tv, Jenny DiDonato, Brides made Fit, Personal Training Workout Video http://www.MadeFitTV.com - This week we celebrate our 1 year anniversary, so, enjoy this week's Made Fit TV episode as we look back on some of my favorite show moments. It all started with my desire to deliver helpful fitness information to the masses - and now, one year later, we've made it to 52 episodes of Made Fit TV! I could not have kept it up this long unless I had an audience, like you, who listens and interacts with me and the show. I want to continue providing relevant and useful content that you actually want to see! So, sit back and enjoy this week's Made Fit TV episode as we look back on some of my favorite show moments. I couldn't have done it without you! http://www.madefittv.com/podcast/mftv_ep57.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV podcast, I show you how to use resistance bands effectively and creatively to target your chest. Bands are pretty affordable and mobile, so you can do these movements anywhere! 69B5AB7D-1B8F-4C7C-AB25-14A4D97F069D Wed, 15 Jul 2009 01:20:47 GMT Jennifer DiDonato 00:09:59 no Made Fit TV, Jenny DiDonato, Workout, Exercise, Resistance Bands, Intermediate, Chest, Strength, Build muscle, routine http://www.MadeFitTV.com - In this week's Made Fit TV podcast, I show you how to use resistance bands effectively and creatively to target your chest. Bands are pretty affordable and mobile, so you can do these movements anywhere! http://www.MadeFitTV.com - In this week's Made Fit TV podcast, I show you how to use resistance bands effectively and creatively to target your chest. Bands are pretty affordable and mobile, so you can do these movements anywhere! http://www.madefittv.com/podcast/mftv_ep50.mp4 http://www.madefittv.com - Can't figure out why your not losing the weight? Here are Jenny's top 10 reasons why you may be having trouble shedding those pounds. 43E5DD86-91E6-433A-8F60-35C09C045A9E Tue, 26 May 2009 22:16:44 GMT Jennifer DiDonato 00:12:54 no Jennifer DiDonato, Recipes, Healthy, Diet, Muffins http://www.madefittv.com - Check out this week's Made Fit TV video to see me in action baking sweet potato muffins. Check out this week's Made Fit TV video to see me in action baking sweet potato muffins. Visit www.MadeFitTV.com to for nutrition facts, and printable recipe http://www.madefittv.com/podcast/mftv_ep49.mp4 http://www.madefittv.com - Can't figure out why your not losing the weight? Here are Jenny's top 10 reasons why you may be having trouble shedding those pounds. 610D89BF-4FFC-4939-A4C0-6C5486BAC827 Tue, 19 May 2009 23:40:09 GMT Jennifer DiDonato 00:21:09 no Made Fit TV, Jenny DiDonato, Arm Jenny DiDonato, Made Fit TV, Fitness, Health, Diet, Top 10, List, not losing weight, how to lose lbs, http://www.madefittv.com - Can't figure out why your not losing the weight? Here are Jenny's top 10 reasons why you may be having trouble shedding those pounds. There are a many reasons why people can't seem to lose those extra pounds. Some of them have to do with our physiology, some with our genetics, but for the majority of us, it boils down to a few changes in lifestyle and perspective. Check out Jenny's top 10 reasons why you're not losing weight and see if you're committing one or more of these fitness fouls. http://www.madefittv.com/podcast/mftv_ep48.mp4 http://www.MadeFitTV.com - To make your arm workout more dynamic, challenging, and fun, watch my "Killer Arm Workout" in this week's new episode of Made Fit TV. 4D1AA212-2C86-4D35-9096-AD5A4FA3C56E Wed, 13 May 2009 02:33:04 GMT Jennifer DiDonato 00:16:35 no Made Fit TV, Jenny DiDonato, Arm Workout, Bicep, Tricep, Shoulder, personal trainer, detroit, Michigan http://www.MadeFitTV.com - To make your arm workout more dynamic, challenging, and fun, watch my "Killer Arm Workout" in this week's new episode of Made Fit TV. Arms are one of the first things people use to gauge whether or not you're toning up. Let's face it, arms are easiest to show off. But because we're more apt to showing them off, we're all a little self-conscious of how our arms look. Performing the "tried and true" bicep curls and tricep presses are great movements for toned arms. But, these movements can bring you down a road of monotony in the gym and closer to hitting a plateau if we don't mix it up enough. To make your arm workout more dynamic, challenging, and fun, watch my "Killer Arm Workout" in this week's new episode of Made Fit TV. Check out the exercises below, print them off, and follow along to keep you accoutable! 1.) Bicep/Tricep Combination * Pick up a dumbbell in each hand * Place your left arm at your side with your palm facing up * Place your right arm straight next to your head, bending your arm at 90 degrees with the dumbbell behind you * At the same time, raise your left palm up in a bicep curl while keeping your elbow locked in at your side, while raising your right hand to straighten out your arm to full extension * Resist on the downward motion and return each arm to the starting position * Perform a set of 12 and switch hands, performing a total of 3 sets of each movement on each arm 2.) Centipede Walk * Stand with your legs straight and lower your arms to the floor in front of you * While keeping your legs as straight as you can, walk your hands forward until your body is in the push up position and your back is straight * Walk your hands back to the starting position while maintaining straight legs and a tight core * Perform 3 sets of 10 to 12 3.) 180 Bear Crawls * Find a large, clear area that is wider than double your height * Get in a push up position with feet together * While keeping your feet stationary, walk your hands to the right until your body makes a half circle to the other side * The when you reach the right side, walk your hands back to your starting position to the left * Perform going from one side to the other as one rep, 5 to 10 times http://www.madefittv.com/podcast/mftv_ep47.mp4 Check out this week's Made Fit TV podcast for a delicious and convenient recipe of a Low-Fat Broccoli Fritatta. It's protein-packed, low in fat, and offers up a generous serving of vegetables. B642DBDC-E474-47F7-B18F-0CC85FC02B9C Tue, 05 May 2009 23:31:36 GMT Jennifer DiDonato 00:10:00 no Made Fit TV, Jenny DiDonato, Heathy Recipe, Low Fat, nutrition, Eggs, Broccoli, Cottage Cheese, Health, diet, low calorie http://www.MadeFitTV.com - Check out this week's Made Fit TV podcast for a delicious and convenient recipe of a Low-Fat Broccoli Fritatta. It's protein-packed, low in fat, and offers up a generous serving of vegetables. One of the most common concerns I receive from clients and viewer emails is regarding quick and easy, healthy meals. As much as we try to convince ourselves otherwise, eating healthy can pose some obstacles in our daily lives because much of it involves prep time. The key word in that phrase is "time" -- and we all know there's not much of that to go around these days! Because eating frequent, small meals is the best way to increase metabolism and improve our energy levels, we always need to have something healthy and ready-to-eat at all times. One of my staple foods that I incorporate into many recipes is the egg. Eggs contain high quality protein and amino acids. Even better, eating just the whites of the egg eliminates the cholesterol and fat, making it a lean selection. Check out this week's Made Fit TV podcast for a delicious and convenient recipe of a Low-Fat Broccoli Fritatta. It's protein-packed, low in fat, and offers up a generous serving of vegetables. You can't beat that! Print off the recipe below to follow along. Low-Fat Broccoli Fritatta Ingredients: 2 whole eggs, 4 egg whites, 1/2 cup fat-free cottage cheese, 5 oz. frozen chopped broccoli (thawed), salt, pepper, parsley 1.) Pre-heat oven to 350 degrees 2.) Spray a 9 inch round baking pan with fat-free non-stick spray 3.) Combine two whole egg whites and four egg whites in a medium bowl 4.) Mix in 1/2 cup fat-free cottage cheese into the eggs and blend for 2 minutes, or until mixture is foamy 5.) Add in 5 oz. (1/2 package) of thawed broccoli and mix 6.) Sprinkle in salt, pepper, and parsley to taste 7.) Place the fritatta in the center rack of the oven and bake for 30 min - 40 min, until center is fully cooked and top is golden brown 8.) When done, remove fritatta and cut along the edges to remove from pan and place it on a cooling rack Nutrition Information: Serving size: 1 Total Servings: 4 Per serving: 118 calories, 2g fat, 8g carbohydrates, 2g sugar, 14g protein http://www.madefittv.com/podcast/mftv_ep46.mp4 In this week's podcast, I show you a great exercise workout for your legs and butt using a method called "post-exhaust training". E618A460-ACB7-492A-9CB6-BBB37AE21107 Tue, 28 Apr 2009 23:27:39 GMT Jennifer DiDonato 00:09:50 no made fit tv, jenny didonato, brides, leg, workout, butt, fitness, exercise, how to, tips, health In this week's podcast, I show you a great exercise workout for your legs and butt using a method called "post-exhaust training". I don't think I know one person who doesn't have a "trouble spot." But I'm not referring to fat this time - I'm talking about muscle. Unless you're perfect (which I doubt), there's always one muscle, or group of muscles, that just refuses to gain in size or shape. For many, this problem occurs more commonly in the legs. Momentary muscle failure is a term used to refer to the moment your muscles can no longer perform a repetition due to inadequate muscle strength. If your goal is to increase size, strength, and endurance of a muscle - this "failure" is a good thing. One training method that involves this - and is great for legs - is post-exhaust training. Post-exhaust training combines a low-repetition set of a heavy compound movement followed by a high-repetition set of a lighter weight isolation movement. An example of this would be to perform a back row (the compound movement) to stimulate the biceps, followed by an isolation movement, like a bicep curl, to bring the bicep muscle to complete exhaustion. When you see the term "post," you assume there must be a "pre," right? Well, there is. Pre-exhaust training is the opposite: an isolation movement immediately followed by a compound movement. It is believed, however, that post-exhaust training is preferred. The reason is that you can use heavier weight on the compound movement without completely exhausting the targeted muscle, while still being able to go relatively heavy on the isolation movement as well. This week's Made Fit TV video focuses on using this method on the legs - specifically the quadriceps and glutes. Check out the video for a demonstration of pairs of exercises that will target these muscle groups. Also, make sure you print off the notes accompanied with it for pointers on form, reps, and weight below. Post-Exhaust Pair 1: Quadriceps Compound: Dumbbell Hack Squat * Weight- Heavy * Reps - 8 to 10 * Sets - 2 to 4 * Grab a set of dumbbells and hold them at your sides with palms facing behind you * Elevate your heels 1 to 3 inches off the ground and stand with your feet shoulder-width apart * Bend your legs and lower your butt while keeping your back straight and chest up until your thighs are parallel to the floor * Stand up through the heels and repeat Isolation: Alternate Front Lunges * Weight - Light * Reps - 20 to 30 * Sets - 2 to 4 * Begin with feet together and dumbbells in hand, if desired * Step your right foot forward and bend it to a 90 degree angle while lowering your body and maintaining a straight back * Do NOT allow your knee to go significantly beyond your ankle - only by about 20 degrees beyond the initial 90 degrees * Push through the heel to return to the starting position with feet together and repeat on the left leg, making it a fluid motion from right leg to left leg Post-Exhaust Pair 2: Glutes Compound: Barbell Box Squat * Weight- Heavy * Reps - 8 to 10 * Sets - 2 to 4 * Use a chair or box and stand in front of it with feet hip-width apart * Grab a barbell and place it behind your neck, resting on your shoulders * Bend your legs and lower your butt to hover over the chair or box while keeping your chest up and back straight * Immediately stand up through the heels before your butt touches the chair or box Isolation: Weighted Split Squat * Weight - Light * Reps - 20 to 30 * Sets - 2 to 4 * Hold a a dumbbell in each hand * Place your right foot slightly in front of you and elevate your left foot behind you on a chair or box * Keeping your front heel down and chest up, lower your body until your right thigh is parallel to the ground * Stand up through your front heel without allowing your knee to extend over your ankle * Complete the set, and repeat on the left leg http://www.madefittv.com/podcast/mftv_ep51.mp4 http://www.MadeFitTV.com - In this week's Made Fit TV episode, I let you raid my refrigerator, freezer, and pantry to get an idea of some food choices that work for a personal trainer like myself - and may work for you. D06A788B-BE2C-4DD4-B253-AFAE49D58722 Tue, 02 Jun 2009 23:20:58 GMT Jennifer DiDonato 00:18:13 no Jennifer DiDonato, Shopping, Groceries, Healthy, Diet, Eating, Food http://www.MadeFitTV.com - In this week's Made Fit TV episode, I let you raid my refrigerator, freezer, and pantry to get an idea of some food choices that work for a personal trainer like myself - and may work for you. "Eating Healthy" is such a broad term. To one person, this could mean eating your daily recommended fruits and vegetables. Where to someone else, it could mean eat anything as long as it's not fast food. Whatever you consider it, there are some food selections that should be a staple in your daily nutrition plan. These could be eggs, oats, vegetables, lean meats, and olive oil, to name a few. But if you're a little stumped on what to keep in your house to keep you out of the drive-thru, check out what I eat! In this week's Made Fit TV episode, I let you raid my refrigerator, freezer, and pantry to get an idea of some food choices that work for me - and may work for you. http://www.madefittv.com/podcast/mftv_ep44.mp4 Four years later, 185 pounds lighter, and $100,000 richer... Pete Thomas shares with me his "Biggest Loser" experiences on this week's Made Fit TV podcast! BE929001-6004-4C6F-B1EA-A191D741A202 Tue, 14 Apr 2009 23:44:51 GMT Jennifer DiDonato 00:19:11 no pete, thomas, jenny, didonato, made fit tv, interview, biggest loser, jillian, obesity, nbc Four years later, 185 pounds lighter, and $100,000 richer... Pete Thomas shares with me his "Biggest Loser" experiences on this week's Made Fit TV podcast! With two-thirds of the American adult population overweight and one-third classified as obese, it's no wonder NBC's "The Biggest Loser"is such a continued success in primetime reality television. But behind all of the hype, the sad reality is that only about 10% of people who lose large amounts of weight - similar to the contestants on the show - successfully keep it off for a year or more, according to the Journal of Clinical Investigation. Seriously?! As a fitness trainer, this makes me sad and angry! Obesity is treatable and preventable with the right tools, guidance, and motivation. One person who is living proof of this claim is Season 2's "The Biggest Loser" winner Pete Thomas. Four years later, 185 pounds lighter, and $100,000 richer... Pete shares with me his experiences on this week's Made Fit TV podcast! Find out more about Pete Thomas and his upcoming events at these links: http://winningman.com/ http://loseitfastloseitforever.com/ http://www.madefittv.com/podcast/mftv_ep43.mp4 Check out this week's Made Fit TV episode to see my recipe's for a healthier and leaner way to enjoy your Tuna Salad. DB3F0DF0-68D6-4850-8A3E-1058CE4F210C Wed, 08 Apr 2009 01:31:08 GMT Jennifer DiDonato 00:09:39 no Jennifer DiDonato, Made Fit TV, Veggie Dip, Healthy Diet, Nutrition, Healthy Recipe, Tuna Salad Check out this week's Made Fit TV episode to see my recipe's for a healthier and leaner way to enjoy your Tuna Salad. Check out this week's Made Fit TV episode to see my recipe's for a healthier and leaner way to enjoy your Tuna Salad. And if you're not one who's a fan of vegetables without drowning them in dip, try my modified recipe for a fat-free, protein-packed veggie dip! http://www.madefittv.com/podcast/mftv_ep42.mp4 The day has finally come! After twelve weeks of clean eating, carb cycles, outrageous cardio, heavy lifting, mood swings, and a dozen coats of protan... I made it to the 2009 NPC Novice Michigan Bodybuilding, Fitness, Figure & Bikini Championships! E583A0E1-3F7C-400D-8157-3659183D94ED Sun, 29 Mar 2009 21:43:33 GMT Jennifer DiDonato 00:09:45 no Jennifer DiDonato, Made Fit TV, NPC Figure Competition, Body Building, Figure, Female The day has finally come! After twelve weeks of clean eating, carb cycles, outrageous cardio, heavy lifting, mood swings, and a dozen coats of protan... I made it to the 2009 NPC Novice Michigan Bodybuilding, Fitness, Figure & Bikini Championships! The day has finally come! After twelve weeks of clean eating, carb cycles, outrageous cardio, heavy lifting, mood swings, and a dozen coats of protan... I made it to the 2009 NPC Novice Michigan Bodybuilding, Fitness, Figure & Bikini Championships! I know that I typically post a new show on Wednesday mornings, but I wanted to get this one out as soon as possible. The competition was fierce. I was up against so many gorgeous women! The prep for this sport is a very taxing and unique one, so I couldn't have done it without the encouragement of you, my fans! I also could not have done it without the help and guidance of my talented friend, a successful personal trainer and figure competitor, who coached me along the way, Magda Sadowski. She kicked my butt! Another special thanks to Rick Romeo. He put on a great show at the Redford Theater in Detroit, MI, where the show was held, and made my experience competing in it a great one! http://www.madefittv.com/podcast/mftv_ep41.mp4 Check out this week's Made Fit TV podcast on creative - but challenging - movements to hit your abs and arms at the same time. D0AA2A0C-BBDB-47F5-AF1D-BEF9E88DCCDA Wed, 25 Mar 2009 00:05:56 GMT Jennifer DiDonato 00:09:56 no Jennifer DiDonato, Made Fit TV, Ab workout, Arm workout, bicep, core, shoulders Check out this week's Made Fit TV podcast on creative - but challenging - movements to hit your abs and arms at the same time. Spring is in the air! But before you celebrate, your first concern is probably how you are going to tone up for the summer. (We all worry about it, so you're not alone!) And though summer is 12 weeks away, it provides an optimum amount of time for you to develop a permanent and consistent health, fitness, and nutrition program. The first sign for many that it's time to "get back on track" is the soft mid-section and arms - am I right? These areas are popular for being bared in the warmer months. So instead of waiting until two weeks before your summer trip, start trimming up your abs and arms NOW!! Check out this week's Made Fit TV podcast on creative - but challenging - movements to hit your abs and arms at the same time. In the video, I demonstrate these compound movements listed below. Working both muscle groups at the same time challenges your endurance, strength, and function for great results! (Just don't forget to eat healthy and lean and keep up with your cardio, of course!) Side plank with lateral shoulder raise * Lie on one side and hold your hips off the ground with your forearm and side of your feet * With the opposite hand, hold a dumbbell face down at your side with arm straight * While keeping your hips off the ground, perform 10-12 reps of a lateral shoulder raise * Repeat on other side, 3 sets on each Elevated bear crawl * Get into a push up position in front of a step or box * While maintaining a tight core and straight arms, alternate climbing the step with your hands up and then down * Perform 10-15 reps per arm, 3 sets total 'V' sit overhead press * Sit on the ground or the edge of a box with your knees bents and together and toes off the ground * While balancing in this position, hold a dumbbell in each hand above your shoulders * While maintaining the v-sit, press the dumbbells straight up and over head * Perform 10-15 reps, 3 sets total http://www.madefittv.com/podcast/mftv_ep45.mp4 Studies show that exercising at varying intervals like this increases your metabolism, thus promoting fat-burn. To get technical, this is called excess post-exercise oxygen comsumption (EPOC). It's also believed that this method of trainin delivers better results in less time! A2632EE2-770E-431A-A649-029773BD0C58 Tue, 21 Apr 2009 23:00:00 GMT Jennifer DiDonato 00:09:48 no cardio, fat-burn, heart rate, interval training, jenny, didonato, made fit tv Studies show that exercising at varying intervals like this increases your metabolism, thus promoting fat-burn. Studies show that exercising at varying intervals like this increases your metabolism, thus promoting fat-burn. To get technical, this is called excess post-exercise oxygen comsumption (EPOC). It's also believed that this method of trainin delivers better results in less time! http://www.madefittv.com/podcast/mftv_ep39.mp4 n this week's Made Fit TV episode, I answer a couple of the many emails I have received on the topic of Motivation. F38E396C-C93A-4030-B30E-364CFEFF87E6 Tue, 10 Mar 2009 20:32:24 GMT Jennifer DiDonato 00:09:57 no Jennifer DiDonato, Made Fit TV, motivation, staying motivated n this week's Made Fit TV episode, I answer a couple of the many emails I have received on the topic of Motivation. Besides time and money, motivation is one of the biggest factors that can make or break your health and fitness results. Without that inner drive to be consistent and keep trucking along, you end up letting yourself down - and that's a bad feeling. Being a personal trainer, I am a motivator. People use me to push them to do something they believe they are incapable of doing on their own. But neither me or any other trainer out there can't train you forever, right? So, the next step is to find out what, inside you, can help motivate you to reach and maintain your goals. In this week's Made Fit TV episode, I answer a couple of the many emails I have received on the topic of Motivation. Check out my list below of some little tips that can make a huge change in how you look at exercise. Even if you can only relate to one tip, it's going to make staying "on track" a lot easier for you! #1 Set Small Goals #2 Prioritize Exercise #3 Focus on Numbers that Really Count #4 Eat Healthier #5 Secretly Compete with Yourself #6 Surround Yourself with Supportive People #7 Don't Give up your Power! http://www.madefittv.com/podcast/mftv_ep38.mp4 Check out this week's Made Fit TV episode where I show you how to make protein-packed, chewy, low-sugar, yummy, cranberry almond granola bars! 42C7B25E-F769-4D8E-9F22-D6FF1DB1BA3C Tue, 03 Mar 2009 20:44:51 GMT Jennifer DiDonato 00:09:47 no Jennifer DiDonato, Made Fit TV, food, healthy snacks, nutrition, Recipe Check out this week's Made Fit TV episode where I show you how to make protein-packed, chewy, low-sugar, yummy, cranberry almond granola bars! I always say this, but it is true!: "Nutrition accounts for 75% of the results you see from your exercise program." In other words, were are what we eat. Period. There's no way getting around it, that's just the way we as humans were made. Okay, now that you've dried your eyes from the shocking truth, it's time to take action and eat foods that work for your body and the results you are trying to achieve, as opposed to against it. Oats are one of the healthiest foods on the planet to eat because they are packed with slow-digesting complex carbs, fiber, and heart-healthy components. Granola, although it contains oats, isn't always the best food to eat. See for yourself. Flip over that box you have stashed in your desk drawer and you will see the loads of sugar and, more likely, processed ingredients listed in the nutrition facts. Now, I want to commend you for at least keeping food with you so you don't starve yourself all day and then binge at night. That's the fastest way to packing on the pounds. But if you are not sure of what granola bars to buy because of all the marketing hype... make your own! Check out this week's Made Fit TV episode where I show you how to make protein-packed, chewy, low-sugar, yummy, cranberry almond granola bars! If you're pressed for time (as we all are), whip them up over the weekend or a day off to have for snacks and meal replacements for the work week, saving you time and money! Cranberry Almond Granola Bars Ingredients: 3 cups oats, 3 egg whites, 1/2 cup sliced almonds, 3/4 cup protein powder, 1/4 cup splenda, 1/2 cup dried cranberries, 1/4 cup apple sauce, 1/4 cup honey 1 tsp vanilla extract, 2 tsp skim milk 1.) Pre-heat oven at 350 degrees 2.) While oven is pre-heating, chop up the almonds with a knife on a cutting board until they are to your desired size 3.) In one mixing bowl, combine the eggs, apple sauce, honey, skim milk, and vanilla extract - Mix for two minutes, or until smooth 3.) In a separate bowl, combine the oats, protein powder, splenda, almonds, and dried cranberries 4.) When dry ingredients are blended, pour in the wet ingredients and stir until blended together for about 3 minutes 5.) Spray a cookie sheet with a fat-free non-stick spray and pour the granola mixture onto the sheet 6.) Place a sheet of wax paper over the mixture and spread out evenly until the mixture is about a 1/2 inch thick all around and it makes a rectangle (or your desired shape!) 7.) Remove the wax paper and place the cookie sheet in the oven to bake for 15 to 20 minutes (depending on the oven), or until the top of the granola is golden brown 8.) After baking remove the entire granola in one piece to a separate surface to cool for 5 minutes, then cut it into 18 bars 9.) Cover and refrigerate for later Nutrition Facts: 1 bar = 137 calories, 3g fat, 21g carbohydrates, 10.5g sugar, 7.5g protein http://www.madefittv.com/podcast/mftv_ep37.mp4 Learn how and when to incorporate Plyometric exercise into your fitness program, check out this week's Made Fit TV podcast. I show you the basic movement of a squat jump, while kicking it up a notch with other variations for an even bigger challenge! 45422CE3-E68E-4A51-950B-0C4F763DE70F Tue, 24 Feb 2009 21:29:45 GMT Jennifer DiDonato 00:10:00 no Jennifer DiDonato, Made Fit TV, Plyometrics, Vertical Leap, Jumping, increase vert, jump pushup learn how and when to incorporate Plyometric exercise into your fitness program, check out this week's Made Fit TV podcast. I show you the basic movement of a squat jump, while kicking it up a notch with other variations for an even bigger challenge! Ever have the urge to just jump as high as you can to touch the basketball rim? Or try to grab the chin-up bar on your own because you didn't have someone there to hoist you up? Well, you don't need those special Jimmy shoes to improve your vertical leap (random Seinfeld reference). Plyometric movements are perfect for not only increasing you jump and power, but for optimizing your overall performance and strength. Plyometrics, which means "to increase," involve explosive jumping movements. These types of exercises are unique in that they work the muscle is more ways than one. They require your muscle to quickly contract (concentric muscle movement) and then quickly lengthen (eccentric muscle movement). Training muscles in both their shortened and lengthened states conditions them to have more controlled power in reactive movements, while preventing injury at the same time. However, it is strongly recommended that only conditioned athletes and gym-goers execute this form of training. Beginners and fair-weather exercisers could experience injuries to the muscles, tendons, or even bones if performing plyometrics improperly. So, to learn how and when to incorporate Plyometric exercise into your fitness program, check out this week's Made Fit TV podcast. I show you the basic movement of a squat jump, while kicking it up a notch with other variations for an even bigger challenge! http://www.madefittv.com/podcast/mftv_ep36.mp4 Every week I get many emails that consist of questions and concerns regarding health, fitness, and nutrition. This week I answer some of those emails. 749A52CE-897A-4CF5-AF5D-C116EBC31B18 Tue, 17 Feb 2009 22:53:32 GMT Jennifer DiDonato 00:10:00 no Jennifer DiDonato, Made Fit TV, Viewer, Email, Ask a trainer, fitness, health, diet help, weight lifting help Every week I get many emails that consist of questions and concerns regarding health, fitness, and nutrition. This week I answer some of those emails. Every week I get many emails that consist of questions and concerns regarding health, fitness, and nutrition. Being a personal trainer in the Detroit-Metro area, I reach many clients one-on-one. But through www.MadeFitTV.com, I am able to reach all of you - and I love that! In this week's Made Fit TV podcast, I explore the critical topic of bad eating habits, in children in particular. I also explain how you can better your eating with simple life style changes. Also, ever wondered what weights to start with when beginning a weight-training program? I'll teach you how to find out what weight works best for you and your goals. http://www.madefittv.com/podcast/mftv_ep40.mp4 Strength and resistance training can involve so many different methods, equipment, intensities, frequencies, tempos... it can make your head spin! Well, whatever you're currently doing, I'm sure it's fair for me to assume that you're getting bored, right? To wake your muscles up a bit, try Negative Resistance Training (NRT). 63A26203-E325-48B4-8680-4436840B7FD1 Tue, 17 Mar 2009 23:39:24 GMT Jennifer DiDonato 00:09:26 no Jennifer DiDonato, Made Fit TV, eccentric resistance training, negative resistance training, NRT, strength training, tone, Weight Training Whatever you're currently doing, I'm sure it's fair for me to assume that you're getting bored, right? To wake your muscles up a bit, try Negative Resistance Training (NRT). Strength and resistance training can involve so many different methods, equipment, intensities, frequencies, tempos... it can make your head spin! Well, whatever you're currently doing, I'm sure it's fair for me to assume that you're getting bored, right? To wake your muscles up a bit, try Negative Resistance Training (NRT). NRT, also known as Eccentric Resistance Training, is a strength training method that focuses on a contracted muscle in it's lengthened state. It conditions the muscle to become stronger and more functional, promoting better results in performance and tone. As I touched on in Made Fit TV Ep #37 "Why Plyometrics are Awesome!", the eccentric state of a muscle is when it is lengthened but still activated against weight, gravity, or some other weight-bearing force. During a movement, the concentric motion can be considered the "positive," the eccentric the "negative." Now that we have all of the technical stuff out of the way, try it for yourself in this week's Made Fit TV video! Check out the workout notes below - and print them off - to guide you at home or at the gym. Workout 1. Concentration Bicep Curls 2. Dumbbell Chest Fly 3. Front Dumbbell Shoulder Press Notes * Tempo 3/1/6 * Use weight 5 to 15 lbs. lighter than what you are used to * Perform 3 sets of each movement at 10 to 12 reps each This week's referenced links: http://coachaustin.tripod.com http://www.madefittv.com/podcast/mftv_ep34.mp4 Rather than taking the approach to deprive yourself until you lose control, replace your chocolate chip cookie recipe with my Double Chocolate Protein Cookies. They contain slow digesting complex carbohydrates, healthy fats, lots of protein, and minimal sugar. Watch this week's Made Fit TV episode to see how simple they are to bake. Print off this recipe below. 951AE79F-B60A-476C-AC86-E9C83F0EB4F1 Wed, 04 Feb 2009 00:36:59 GMT Jennifer DiDonato 00:10:00 no Made Fit TV, Jennifer DiDonato, Recipe, Chocolate Chip Cookies, Diet, Food Rather than taking the approach to deprive yourself until you lose control, replace your chocolate chip cookie recipe with my Double Chocolate Protein Cookies. There aren't many things in this world that are better than a warm, gooey, fresh baked chocolate chip cookie melting in your mouth. But, too much of this indulgence will sabotage your fitness program! The average fresh baked chocolate chip cookie contains at least 100 calories, and is packed with butter, 5 grams of fat (including 1.5g of saturated and 1g trans), 13 grams of simple carbohydrates, 8 grams of simple sugar, and only one measly gram of protein. And, that's only if you actually make the cookies based on their recommended size. I guarantee that your average batch of cookies are bigger when you make them. Mine sure would be! Not many people can only eat ONE cookie. Hell, we're practically struggling not to polish off the raw dough before we stick it in the freaking oven! Plus, the ingredients like the butter, white flour and sugar will spike your insulin, contributing to fat-storage and fatigue. Rather than taking the approach to deprive yourself until you lose control, replace your chocolate chip cookie recipe with my Double Chocolate Protein Cookies. They contain slow digesting complex carbohydrates, healthy fats, lots of protein, and minimal sugar. Watch this week's Made Fit TV episode to see how simple they are to bake. Print off this recipe below. Double Chocolate Protein Cookies Bake time: 10-12 minutes Serving size: 20 Ingredients: 1/4 cup Splenda brown sugar blend 1/4 cup unsweetened apple sauce 3 egg whites 1 tsp vanilla extract 1 tsp cinnamon 3 cups oats 1/4 cup whole wheat flour 1 cup chocolate protein powder 1/2 cup chocolate chips 1.) Pre-heat oven at 350 degrees 2.) Beat together the egg whites, apple sauce, brown sugar blend and vanilla 3.) Gradually mix in oats, flour, protein powder and cinnamon to the above combination, stirring well before adding in the chocolate chips 4.) Drop a table spoon of the cookie mixture onto a non-stick lightly sprayed cookie sheet, baking for 10-12 minutes 1 cookie = 170 calories, 3.5g fat, 18g carbs, 7g sugar, 13g protein http://www.madefittv.com/podcast/mftv_ep33.mp4 Sure, you know not to leave your towels laying around, or to not spit on the track (I hope). But there are other simple "social" rules of the gym that you may be violating. No worries, though. Just watch this week's episode of Made Fit TV to see my top ten list of things you should NOT do at the gym. 98617C0C-201B-43E0-B3EB-9AAD828D2EB4 Tue, 27 Jan 2009 22:45:21 GMT Jennifer DiDonato 00:09:36 no Made Fit TV, Jennifer DiDonato, Gym Rules, Fitness Equipment, Etiqette. Watch this week's episode of Made Fit TV to see my top ten list of things you should NOT do at the gym. Whether you've been a member of a gym for five years or five days, the rules still apply to everyone. Rules? What rules, you ask? Being able to utilize your gym membership to your best potential -- and not offend anyone in the process -- requires some guidelines you should follow. Sure, you know not to leave your towels laying around, or to not spit on the track (I hope). But there are other simple "social" rules of the gym that you may be violating. No worries, though. Just watch this week's episode of Made Fit TV to see my top ten list of things you should NOT do at the gym. http://www.madefittv.com/podcast/mftv_ep32.mp4 If all you can muster up in your daily schedule is 15 or 20 minutes of exercise, Tabata training may be your answer. Tabata is a form of quick and high-intense training developed in Tokyo. It requires you to perform a movement, like a squat, in perfect form as fast as you can in a 20 second set. DE794DA5-9165-476E-8F87-BCC90338AB7A Tue, 20 Jan 2009 23:25:35 GMT Jennifer DiDonato 00:09:36 no Made Fit TV, Jennifer DiDonato, Tabata Method, Exercise, Quick Workout, Morning. If all you can muster up in your daily schedule is 15 or 20 minutes of exercise, Tabata training may be your answer. Guys, when you're at the gym do you get reamed by your woman every time you glance at chick bouncing on the treadmill? And, ladies, do you wonder why the hell he's checking out girls when he should be working out?!? Here's something that you may both like: Pole Dance fitness! Essentially, we as humans exercise to feel sexy about ourselves and others. So, why don't we sex it up a bit while we're at it -- and, better yet, on a pole! Pole Dancing is more than just scantily clad working women getting naughty with an inanimate object. It's really an art that incorporates technique, strength, core stability, endurance, and (the best part) the ability to be yourself. Not only does the power of the pole allow you to let go of your inhibitions, but it gives you a great workout by challenging your musculature with movements your body just isn't used to doing -- equalling faster results. It ain't too hard on the eyes for you fella's, either, I would imagine. So, check out this week's Made Fit TV video on this new craze that's sweeping fitness rooms, workout videos, and bachelorette parties alike. You'll see me join pole dance instructor, Patricia Pelto, as she shows me some moves that may be coming to a bedroom near you! http://www.madefittv.com/podcast/mftv_ep31.mp4 Pole Dancing is an art that incorporates technique, strength, core stability, endurance, and (the best part) the ability to be yourself. Check out this week's Made Fit TV video on this new craze that's sweeping fitness world. 4A083D8C-4B52-43C1-8CE2-8A549FC251B4 Tue, 13 Jan 2009 21:22:00 GMT Jennifer DiDonato 00:09:55 no Made Fit TV, Jennifer DiDonato, pole dancing, stripper pole, sexy, exercise, lose weight, female, fit, muscle, abs Pole Dancing is an art that incorporates technique, strength, core stability, endurance, and (the best part) the ability to be yourself. Check out this week's Made Fit TV video on this new craze that's sweeping fitness world. Guys, when you're at the gym do you get reamed by your woman every time you glance at chick bouncing on the treadmill? And, ladies, do you wonder why the hell he's checking out girls when he should be working out?!? Here's something that you may both like: Pole Dance fitness! Essentially, we as humans exercise to feel sexy about ourselves and others. So, why don't we sex it up a bit while we're at it -- and, better yet, on a pole! Pole Dancing is more than just scantily clad working women getting naughty with an inanimate object. It's really an art that incorporates technique, strength, core stability, endurance, and (the best part) the ability to be yourself. Not only does the power of the pole allow you to let go of your inhibitions, but it gives you a great workout by challenging your musculature with movements your body just isn't used to doing -- equalling faster results. It ain't too hard on the eyes for you fella's, either, I would imagine. So, check out this week's Made Fit TV video on this new craze that's sweeping fitness rooms, workout videos, and bachelorette parties alike. You'll see me join pole dance instructor, Patricia Pelto, as she shows me some moves that may be coming to a bedroom near you! http://www.madefittv.com/podcast/mftv_ep35.mp4 If you are someone who wants to take preventative measures in caring for your back, check out this week's new Made Fit TV episode. I address the key elements that can be controlled in your favor in keeping your back healthy and pain-free. Print off the notes below to reference during your workout! DD7F1CCE-C77E-4B79-8297-2AED8BD4D9A8 Tue, 10 Feb 2009 23:27:47 GMT Jennifer DiDonato 00:09:49 no Made Fit TV, Jennifer DiDonato, Back Pain, Prevention, Lower Back, Exercise If you are someone who wants to take preventative measures in caring for your back, check out this week's new Made Fit TV episode. If you're the typical working American, you may run the risk of experiencing some type of back pain or injury at some point in your life. Between the long hours hunched over a computer, hours stuck in traffic, laborious house work.. something is bound to tweak. There is a very large spectrum of back injuries and pain - which makes diagnosis and treatment a very touchy thing. And the causes are just as varied. Sedentary lifestyle can lead to improper posture that may contribute to pain. Repetitive movements and overuse can lead to wear-and-tear. Failure to use proper form while exercising or during an activity can also lead to injury. And then some of us are lucky enough (sarcasm!) to be pre-disposed to back problems through genetics. If you're not already seeing someone and you suffer from back pain or injury, consult an orthopedic specialist NOW!! But, if you are someone who wants to take preventative measures in caring for your back, check out this week's new Made Fit TV episode. I address the key elements that can be controlled in your favor in keeping your back healthy and pain-free. Print off the notes below to reference during your workout! Flexibility 1.) Low Back Stretch with Pull * Sit on a chair or fit ball with legs parallel to each other and feet facing forward * Round your back and bring your head below your knees, clasping your hands under your knees * Breathe normally and hold for 20 - 30 seconds * Next, pull your chest up and away from your knees while still keeping your back rounded and hands clasped, holding for another 20 - 30 seconds 2.) Twisted Hip Stretch * Lie down on your back with arms extended at your sides * Keeping your left leg straight, bend the right leg and twist it, aiming your knee toward your left shoulder * Twist your torso to the left while keeping your right hip against the floor the best you can * Hold for 20 - 30 seconds and repeat on the left leg Balance & Stabilization 1.) Fit Ball Single Leg Raise * Sit on the fit ball with legs parallel to each other and feet facing forward, hands on your hips * While maintaining a straight back, slowly lift your right knee straight up and then slowly lower it back to the ground * Repeat on the left leg, alternating legs for a total of 20 reps per leg Strength & Functionality 1.) Wall Deadlift with Shoulder Blade Contraction * Place your back against a sturdy wall and place your feet hip-width apart and slightly in front of you * Using light to moderate weights in each hand, place arms straight down in front of you * While maintaining a straight back, bend your legs and slowly lower your torso by bending over at the hips and keeping your butt against the wall * When torso is at or near parallel to the floor, keep your arms straight down and squeeze your shoulder blades together for a count, and then release * Return to the starting position while keeping your back straight and butt against the wall, repeating the movement for a total of 12 - 15 reps http://www.bridesmadefit.com/podcast/bmf_ep29.mp4 Join Jennifer Didonato this week where I will focus on the basics of stretching. I'll talk about some of the myths and reasons why stretching is such an important part of your workout. D46898D2-E686-4A7E-A3B6-CA33715FBA48 Tue, 30 Dec 2008 20:09:18 GMT Jennifer DiDonato 00:09:59 no stretching, static stretch, flexibility, muscle, jenny didonato, fitness, fit, health Join Jennifer Didonato this week where I will focus on the basics of stretching. I'll talk about some of the myths and reasons why stretching is such an important part of your workout. Happy New Year to all! Not only does January 1st bring a new year, it is accompanied by the urge for people to get in shape. But jumping in too quickly into a fitness program that you haven't done in ages may do more harm than good. Starting out slow is a guaranteed way to help you pick up the pace through the next few months. A good way to ease into your fitness program is to learn how to warm up properly and stretch. There are several different ways of stretching reserved for different activities and movements. One of which is static stretching. Static stretching is most common where you hold a position for a period of time to relax and elongate the muscles. The reason this is good for the muscles is because it helps keeps muscle fibers elastic and keeps the blood flowing to prevent tears, strains and injuries. It's important to note that before you perform this type of stretch, you must warm up. Stretching stiff, cold muscles is like trying to stretch a rubber band that was left in the refrigerator -- it snaps. Ouch! If you are doing cardiovascular exercise, walk at a brisk pace for five minutes and then stretch before getting back on the treadmill for your run. If you're wanting to stretch a muscle that has been stiff from weight-lifting, always stretch it AFTER your workout. Studies show stretching before weight-lifting may inhibit muscle contraction performance because the muscle has been elongated. Make sense? To see some good stretches to incorporate into your routine, check out this weeks podcast. The notes below will also help you follow along. Seated Hamstring (Leg) Stretch: Sit with one leg extending in front on you and the other leg tucked close to your torso. Lean your chest forward while keeping your leg straight. You should feel the stretch behind your straight leg. Hold for 20 to 30 seconds and repeat on other leg. Gluteal and Piriformis (Butt) Stretch: While seated, place your left foot flat on the ground. Take your right leg and bend it so the side of its ankle rests on your left knee. Hold your butt off the ground with your hands under you and lean your weight forward. You should feel the stretch on your right glute. Hold for 20 to 30 seconds and repeat on the other leg. Pectoral (Chest) Stretch: Find a wall or a pole and stand facing it with half of your body overlapping it. Place your right arm against the wall or pole at a 90 degree angle so the entire inside of your forearm from your wrist to your elbow is against it. Lean your chest forward and hold for 20 to 30 seconds. Repeat on your other arm. http://www.bridesmadefit.com/podcast/bmf_ep28.mp4 Instead of doing away with the sweet-stuff, watch this week's podcast and try whipping together this healthy dessert recipe that's both tasty and satisfying. If you love peanut butter, this one's for you! Introducing: Peanut Butter Protein Balls! 467660E6-AD78-4AEF-8AFA-541F675BB740 Wed, 24 Dec 2008 01:27:48 GMT Jennifer DiDonato 00:09:26 no healthy recipes, protein, peanut butter, chocolate, honey, jenny didonato, fitness, fit, health Instead of doing away with the sweet-stuff, watch this week's podcast and try whipping together this healthy dessert recipe that's both tasty and satisfying. If you love peanut butter, this one's for you! Introducing: Peanut Butter Protein Balls! Happy Holidays! From now until January 1st you will most likely be eating three times the calories your body burns in just one day. That said, we should probably cut corners where we can -- and I'm not talking about cakes! Good habits to live by during this "season of splurging" is to avoid drinking your calories, cutting back on portions, and not going back for seconds. Notice how I'm not telling you to avoid the sweets? Cutting it out cold turkey -- especially during the Holidays -- may prompt you to completely lose your mind from sugar-deprivation, steal the entire pumpkin pie, and down it in two minutes while hiding out in the hall closet! So instead of doing away with the sweet-stuff, watch this week's podcast and try whipping together this healthy dessert recipe that's both tasty and satisfying. If you love peanut butter, this one's for you! Peanut Butter Protein Balls Ingredients: 1 cup plain instant oats 1 cup honey 1 cup natural peanut butter (drained) 1 1/4 cup vanilla protein powder 1.) With peanut butter still in the jar, drain the oil off of the top 2.) Mix all of the ingredients in a large bowl with a spatula 3.) Wash your hands and continue mixing the ingredients until there are no dry spots 4.) Roll up balls of the mixture about the size of a half-dollar and place them on a cookie sheet lined with wax paper or parchment paper 5.) Cover with wax paper or parchment paper and refrigerate Optional: You may also melt down two cups of semi-sweet chocolate morsels and dip one side of each ball in it before refrigerating Servings: approx. 24 balls One serving, plain= 103 calories 3.5g fat 11.5g carbs 7.5g protein 6g sugar One serving w/chocolate= 138 calories 5.5g fat 17g carbs 7.5g protein 10g sugar http://www.bridesmadefit.com/podcast/bmf_ep27.mp4 Check out this week's podcast for the step-by-step instructions on how to perform new movements with an Ab Roller. They include incline push ups, tricep dips, elevated split squats, and inverted back rows. C49DEB54-2CD6-451B-8310-9ACDD8CC034F Tue, 16 Dec 2008 23:50:37 GMT Jennifer DiDonato 00:09:34 no Ab Roller, abs, jenny didonato, video, tips, advice, fat, stomach Check out this week's podcast for the step-by-step instructions on how to perform new movements with an Ab Roller. They include incline push ups, tricep dips, elevated split squats, and inverted back rows. Tired of your Ab Roller taking up space? Tired of trying to sell your Ab Roller? Tired of looking for your Ab Roller? Tired of being tired of looking for your... Alright! I know, you get it! I just thought I'd slam you one more time with some of that infomercial garbage -- because that's where you got your Ab Roller through, right? Well, if you think it's just an out-dated piece of metal that used to give you the fantasy of having your own "six-pack" someday think again! There are many ways to use your Ab Roller to exercise other muscle groups besides your core... and I'm going to show you! Now, pull that baby out of the closet. First of all, you should never use your Ab Roller other than what's intended of it. But we're going to make an exception on that (wink, wink). I came up with some simple moves you can do by incorporating your Ab Roller. Check out this week's podcast for the step-by-step instructions on how to perform new movements with an Ab Roller. They include incline push ups, tricep dips, elevated split squats, and inverted back rows. Just make sure you follow along carefully so you don't get hurt! http://www.bridesmadefit.com/podcast/bmf_ep26.mp4 In this week's Brides Made Fit podcast, I show you three compound leg movements that are sure to deliver the results you want (as long as you also keep up with your cardio and lay off the junk food -- I always have to say it!) These movements are great for beginners all the way to the advanced. 630372BC-AFCE-4646-B569-BC28F7E3F9A7 Tue, 09 Dec 2008 22:37:09 GMT Jennifer DiDonato 00:09:51 no Plie, Squat, jenny didonato, video, tips, advice, jump, leg workout, really good In this week's Brides Made Fit podcast, I show you three compound leg movements that are sure to deliver the results you want. These movements are great for beginners all the way to the advanced. So, after showing you The Really, Really Good Arm Workout two months ago, I figured that you'd want to administer the same amount of awesome-ness to other muscle groups, right? So, I'm making it a series and continuing with this week's podcast devoted to legs. For most of us, our legs are what we depend on to get us around most of the day (unless you have a really helpful assistant willing to carry you to wherever you need to go. We can dream...) That said, I still can't quite understand why people -- guys and girls -- feel the need to forget about strength-training them! Sure, you say that you run or rock-climb or walk three miles a day. But the only way to keep your legs injury-proof, strong, and toned is to condition the specific muscles that all work together that allow you to do your running, rock-climbing, and walking. In this week's Brides Made Fit podcast, I show you three compound leg movements that are sure to deliver the results you want (as long as you also keep up with your cardio and lay off the junk food -- I always have to say it!) These movements are great for beginners all the way to the advanced. The plie squat to calf raise activates the hamstrings, quadriceps, hips, glutes, and calves. Isolating the glutes and quadriceps to the point where you feel the burn is the alternating reverse lunge to squat. Pliometrics (jumping) is another unique way to challenge the muscles, and I show you through jump squats. All of these movements can be made more challenging by adding dumbbells or barbells. http://www.madefittv.com/podcast/mftv_ep30.mp4 In this week's episode, I demonstrate exercises you can do without stepping outside your office or cubical. Even better -- you don't necessarily need equipment, either! 227499AC-B8D2-42C5-8EC8-037A3004CD4B Tue, 06 Jan 2009 13:17:41 GMT Jennifer DiDonato 00:08:30 no Made Fit TV, Jennifer DiDonato, Office Workout, exercise, lose weight, desk job, fit, muscle, abs In this week's episode, I demonstrate exercises you can do without stepping outside your office or cubical. Even better -- you don't necessarily need equipment, either! The New Year brings about new goals and attitudes toward our health and fitness. The problem: our schedules are the same 'ole stressful, time consuming routine that allows us little time for our newly found urge for exercise. Many of you have emailed me looking for answers as to how to fix this. So, how can you easily fit exercise into your work day? It's much simpler than you may think. In this week's episode, I demonstrate exercises you can do without stepping outside your office or cubical. Even better -- you don't necessarily need equipment, either! My video shows you creative ways to use your office chair... for exercise that is (get your mind out of the gutter!). I also demonstrate movements using objects that are most-likely right on or inside your desk! http://www.bridesmadefit.com/podcast/bmf_ep24.mp4 You don't have to throw away months of hard work and training just because you go overboard during the Thanksgiving & Christmas. This week Jenny Didonato will show you a pre-holiday workout that will help you burn the calories before you even start to eat them! 82C192BC-540E-430A-8D97-160D65A20269 Tue, 25 Nov 2008 23:12:28 GMT Jennifer DiDonato 00:09:54 no Health, exercise, Fit, holiday workout, pre-binge , weight loss, diet, Jenny Didonato This week Jenny Didonato will show you a pre-holiday workout that will help you burn the calories before you even start to eat them! For many Americans, Thanksgiving is the official kick-off of the holiday season. It's also a big excuse for many to kick their fitness program. Well, not if I can help it! You don't have to throw away months of hard work and training just because you go overboard on one or two days. So, to ensure from the get-go that you don't get crazy with the gravy... the first thing you should do on your holiday morning is get moving! Working out before you even touch all of the fixin's may make you less likely to splurge later on. Why? Click on my video and I'm going to show you a workout that will kick your butt so hard you won't want to undo it (I hope)! Plus, working out right off the bat as opposed to saving it for later (which is code for "not at all") will burn off some of those extra calories you'll consume when you're gorging on your second slice of pumpkin pie. So, watch my video and then print out these notes to follow along for when you do your pre-holiday workout. You'll need a treadmill and two dumbbells that are light enough that you can perform 15 repetitions, but still challenging that you feel the burn at the end of every set. Total workout time: 35-40 minutes 1.) Warm up on the treadmill for one to five minutes at a comfortable pace 2.) Walk at a minimum of 3.5 miles per hour at a 4% incline for one minute 3.) Carefully grab your dumbbells and perform 15 overhead presses while still walking 4.) Next, walk for one minute and then perform 15 hammer bicep curls while still walking 5.) Now, get off the treadmill -- but keep it on -- and perform a total of 20 alternating reverse lunges while holding your dumbbells at your sides 6.) Get back on the treadmill, lower the incline to zero, and crank up your speed and run at a medium to high pace for five minutes 7.) After your run, bring your pace back down to at least 3.5 miles per hour and bump your incline back up to 4% for one minute 8.) Repeat three times http://www.bridesmadefit.com/podcast/bmf_ep23.mp4 If your a beginner or just getting back into the workout routine, it's always safe to not over do it. This week Jenny Didonato show you some moves that will get your heart pumping and body moving in a safe way for beginners exercise. A84B0CC3-4936-4F68-93F8-232137A522BB Wed, 19 Nov 2008 00:49:14 GMT Jennifer DiDonato 00:09:43 no Health, exercise, Fit, beginner workout, circuit training, weight loss, diet If your a beginner or just getting back into the workout routine, it's always safe to not over do it. This week Jenny Didonato show you some moves that will get your heart pumping and body moving in a safe way for beginners exercise. Health and fitness is a necessity to keep us living long, fulfilled lives. But if we need it to live, why is it so damn hard? Because we unnecessarily make it that way!!! Whether you need to lose 50 pounds or just want to get back in shape, beginners can't expect to jump in head first and see instant results. That, more likely than not, may lead to really sore muscles, injuries, malnutrition, and a strong for exercise. I don't blame you. But there is a way for you to kick your program off easier --and correctly-- so you eventually do see lasting results. If you're getting your butt into shape for the first time, you need to initially take it slooooooow. Forget about what other people are doing! They may not have the same goals as you! Instead, start out with lighter, but challenging, weights that allow you to do higher repetitions while still feeling "the burn." No matter where you are now and what your goal is, EVERYONE should ALWAYS lift weights. To prevent injury that will keep you away from exercise even longer, use correct form while focusing on every movement and muscle you work. Also, perform compound movements. They work more than one muscle group and are great for conditioning yourself for overall performance. You want more? Click on my video to see what I'm talking about! After you watch it and try out the exercises, comment on the blog or email me at jenny[@]bridesmadefit.com. http://www.bridesmadefit.com/podcast/bmf_ep22.mp4 If you have lower back pain, this weeks exercise is for you. Watch as Jennifer Didonato shows us the importance of the "Deadlift". The deadlift is a great exercise to strengthen lower back muscles, especially after sitting behind a computer all day. BD8881B9-0E3F-410C-99C8-F82273F403F5 Wed, 12 Nov 2008 00:58:48 GMT Jennifer DiDonato 00:08:00 no Health, exercise, body building, Fit, lower back, deadlift, weight loss, diet If you have lower back pain, this weeks exercise is for you. Watch as Jennifer Didonato shows us the importance of the "Deadlift". The deadlift is a great exercise to strengthen lower back muscles, especially after sitting behind a computer all day. Lower Back. Even the name sounds like it's not a priority so why the heck would you consider it? Well, you should! If you're a living being right now, your lower back is being engaged constantly -- and most-likely being mistreated. I know you don't mean to disregard your back when your slouching in your work chair, helping your buddy move, or racking too much weight at the gym... but you are. Now is the time to start incorporating lower back exercises into your routine. If you're one of the lucky ones who has 6 months of snow-shoveling to look forward to like me, then you're especially in need of a good exercise to get you going so you don't injure yourself. Deadlifts are the answer. A deadlift can include a barbell or dumbbells being lifted from your shins to standing position, using primarily your lower back, along with the hips, butt, and legs. You may typically see men doing this movement at the gym, but ladies need to do them too!! Because deadlifts require sufficient form and strength of the lower back, injury is very common if you get lazy. But, I don't want you to avoid this movement all together either. So, click on this week's video, watch, and learn the correct way to perform a deadlift for a strong, sturdy, sexy lower back! And finally I give a big shout out to Jon over in the UK who just finished the 26 mile New York Marathon. He raised over £2,500 for the Orchid Male Cancer Charity. He said that he used some of my workouts to help with some of his resistance training and he actually shed 5 minutes off of his time! That is awesome! So, congrats to Jon! http://www.bridesmadefit.com/podcast/bmf_ep21.mp4 Fat loss in your abdomen can only come from a consistent program of cardiovascular exercise and a nutrition plan low in sugar and refined carbohydrates. Read these words: you CAN eat carbs!! Complex or simple carbs in minimal portions. Along with a good program to help you burn the fat, toning the abdominal muscles will make them stronger and look more defined. 775E44C4-BE8F-44D9-8AA4-B01B64A34298 Wed, 05 Nov 2008 14:14:13 GMT Jennifer DiDonato 00:09:59 no Workout, exercise, body building, Fitness, abdominal, abs, female, muscle This week we look at the truth behind killer abs. I show you a good program to help you burn the fat, toning the abdominal muscles will make them stronger and look more defined. As a trainer, I am constantly asked by people how they can target their "lower abs." In actuality, there is no such thing as lower abs. Humans are programmed to store excess fat in the lower abdomen region for survival. Unfortunately, this God-given (or, evolution-given) trait is unbecoming if stored in high amounts. And the site of it tricks us into thinking all of those crunches we're doing aren't paying off. Fat loss in your abdomen can only come from a consistent program of cardiovascular exercise and a nutrition plan low in sugar and refined carbohydrates. Read these words: you CAN eat carbs!! Complex or simple carbs in minimal portions. Along with a good program to help you burn the fat, toning the abdominal muscles will make them stronger and look more defined. The abdomen is made up of a series of muscles. The region in the center we target for a six-pack is the Rectus Abdominis. Performing jackknife crunches can target this muscle in it's entire range of motion, upper and lower. Along the sides of the Rectus Abdominis are the Internal and External Oblique muscles. These can be targeted from twisting motions, such as the bicycle crunch. The Transverse Abdominis is the muscle in the center of the core underneath the obliques, which acts as a girdle. To condition this muscle, you can perform exercises that invert the pelvis, such as a prone position pike on a fit ball. See this awesome abdominal workout in this week's podcast, and try it yourself! http://www.bridesmadefit.com/podcast/bmf_ep25.mp4 Check out this week's video for some simple and easy ways to clean up your grocery list and nutrition habits while staying within your comfort zone. This is geared toward the everyday person just looking for a little guidance! BEBEA9F6-A9B0-4134-88BA-C05985362B91 Tue, 02 Dec 2008 19:44:44 GMT Jennifer DiDonato 00:10:00 no healthy, grocery, shopping, food, diet, health, nutrition, brides made fit, jenny didonato, video, tips, advice Check out this week's video for some simple and easy ways to clean up your grocery list and nutrition habits while staying within your comfort zone. This is geared toward the everyday person just looking for a little guidance! This Weeks Referenced Links www.askohdoctah.com www.thepolefactory.com I may preach and live the healthy and fit lifestyle -- but that doesn't mean that it's so easy for me all the time. I'm just like you; I can't get in all of my fruits and vegetables every day. I can't stay away from non-whole grain carbohydrates all the time. And I sometimes can't eat just one portion. Now, these are innocent humanly flaws. But if they become a constant habit, then I may be headed down a slippery slope of malnutrition and love handles! The trick that keeps me level with my overall health and fitness is that I try to control the situation with options that are best for me and my lifestyle. Because nutrition accounts for 75%-80% of the results we see from exercise, starting with your shopping cart is the best way to gain control of eating healthy, without really feeling like you are. Another important variable is understanding and following the serving sizes and nutrition facts on the food labels. Only you can control what you put inside your body -- and how much. Check out this week's video for some simple and easy ways to clean up your grocery list and nutrition habits while staying within your comfort zone. This is geared toward the everyday person just looking for a little guidance! http://www.bridesmadefit.com/podcast/bmf_ep19.mp4 Watch this week's podcast to see me demonstrate how to make protein pancakes. You may find them to be an acquired taste, but it could be a good alternative to mix things up for the health nuts out there. And the great thing about this recipe is that you can modify it to fit your taste! 0B4ADAB7-C8FA-41BE-B0FA-18475F949354 Wed, 22 Oct 2008 00:12:09 GMT Jennifer DiDonato 00:08:57 no Wedding, Brides Made Fit, Bride Fitness, Work out, Fitness, Protein Pancakes, diet, health, healthy eating, bride fitness, female, muscle Watch this week's podcast to see me demonstrate how to make protein pancakes. You may find them to be an acquired taste, but it could be a good alternative to mix things up for the health nuts out there. Nutrition accounts for about 75% of the results we see in a health and fitness program. If you're exercising everyday but not fueling your body with nutritious foods, your just spinning your wheels and seeing no significant changes. Plus, you're putting bad stuff into your body and aging it quicker. You are what you eat, and there's no getting around that. The key is to believe that and start cleaning up your eating habits and patterns. To start, eat breakfast! I'm not talking Pop Tarts or three cheese omelets. I'm talking about a balanced combination of protein and complex carbohydrates. Eggs and oats are the perfect example of this. Hey! Why don't we make a recipe incorporating the two? Okay! Watch this week's podcast to see me demonstrate how to make protein pancakes. You may find them to be an acquired taste, but it could be a good alternative to mix things up for the health nuts out there. And the great thing about this recipe is that you can modify it to fit your taste! Protein Pancakes with Fruit Topping Ingredients: 3 - 4 egg whites 1/2 cup oats 2 tbsp splenda brown sugar blend pinch of cinnamon 1 cup frozen mixed berries 1/4 cup water 2 splenda packets 1.) Spray a non-stick pan with PAM and heat pan on low 2.) Beat or wisk egg white with the brown sugar blend and oats until smooth - add a splash of water if it's too dry 3.) Pour the mixture into the pan, making three to five pancakes 4.) While cooking, pour a cup of the frozen berries and the water and splenda into a pan on medium heat 5.) Stir periodically until berries loosen up, then let simmer for 5 minutes 6.) Flip the pancakes when one side is golden brown 7.) When both sides of the pancakes are golden brown, put them on a plate and sprinkle with cinnamon 8.) Once berry mix has thicken, scoop them on top of the pancakes and serve http://www.bridesmadefit.com/podcast/bmf_ep18.mp4 As Brides Made Fit grows its audience, we're noticing that many of you have much motivation to get fit and healthy. In this weeks podcast, we want to reach out to you! I answer some of your questions on how to optimize your results with push ups, as well as firm up that dreaded flab on the back of the arms. 32D0BEAA-3B34-42C6-BC73-35228FB16479 Wed, 15 Oct 2008 13:22:23 GMT Jennifer DiDonato 00:09:56 no Wedding, Brides Made Fit, Bride Fitness, Get Fit, Work out, Fitness, Shoulders, bride fitness, female, muscle, free tips, Advice In this weeks podcast, we want to reach out to you! I answer some of your questions on how to optimize your results with push ups, as well as firm up that dreaded flab on the back of the arms. Exercise has become so ever-evolving and commercialized that sometimes we forget the basics of those tried and true techniques. You may have some ripped, long-haired dude screaming at you through the t.v. set to buy the latest piece of equipment that does the trick with only "ten minutes a day." But what ever happened to just plain 'ole push ups? As Brides Made Fit grows its audience, we're noticing that many of you have much motivation to get fit and healthy. In this weeks podcast, we want to reach out to you! I answer some of your questions on how to optimize your results with push ups, as well as firm up that dreaded flab on the back of the arms. Reminders for push ups: 1.) Keep hands slightly wider than shoulder-width apart 2.) Flex the abdomen to maintain a straight back 3.) Slowly lower your body and then exhale on the 'up' Reminders for tricep kickback: 1.) Maintain torso and upper arm parallel to the ground 2.) Extend the arm at the elbow only http://www.bridesmadefit.com/podcast/bmf_ep17.mp4 This is my solution for optimizing your arm workout in the quickest amount of time for the fastest results. The main muscle groups I target in this video are the arms aka biceps, triceps, and shoulders. Let's face it, sexy arms in that wedding dress. The key is to use heavier weights and lower repetitions to muscle failure (i.e. until that uncomfortable burn doesn't allow you to do anymore) to challenge the muscles. This is the only way to promote growth and tone up quick. 6355E428-877A-49C6-A924-842763FFC11E Tue, 07 Oct 2008 21:48:56 GMT Jennifer DiDonato 00:08:36 no Wedding, Brides Made Fit, Bride Fitness, Get Fit, Work out, Fitness, Shoulders, bride fitness, female, muscle, free tips This is my solution for optimizing your arm workout in the quickest amount of time for the fastest results. If I had a dollar for every time I saw someone spending an hour on arms at the gym... I'd have enough money for a tank of gas. So you know that's a fortune! Like I always preach, big muscle groups like your chest, back, and legs deserve most of the attention when weight-lifting because these muscle groups will burn the most calories and better your overall appearance. But, we can't just forget about the arm muscles entirely. What are we to do??? My solution is to optimize your arm workout in the quickest amount of time for the fastest results. The main muscle groups to target in the arms are biceps, triceps, and shoulders. The key is to use heavier weights and lower repetitions to muscle failure (i.e. until that uncomfortable burn doesn't allow you to do anymore) to challenge the muscles. This is the only way to promote growth and tone, ladies! Because I already taught you a killer workout for shoulders last week, watch my latest podcast to learn a great bicep workout. And in case you need some notes to accompany the video... here you go! For beginners: Stability Ball Concentration Curls -Kneel with your elbows and torso over the ball -Dumbbells in hand, turn your palms facing up and arms straight -- but don't lock your arms -Raise the weights upwards toward your shoulder, stopping just before your hands meet your shoulders -Lower the weights slowly to the starting position while keeping your chest and shoulders upright -Perform three sets of 10 -12, reaching muscle failure (the intense burn) on the last rep of every set -- rest 60 - 90 seconds in between each set For advanced: Bicep 21 Curls -Dumbbells in hand, turn your palms upward and lock your elbows into your sides at all times -Perform 7 curls starting from arms straight to arms bent at about 45 degrees -After performing 7 low curls, immediately curl arms from 45 degrees to 90 degrees, repeating 7 times -After performing 7 middle curls, finish out the set with 7 high curls from 90 degrees to 45 degrees below the shoulder -Perform three sets of the 7 low, 7 medium, and 7 high curls (21 total), reaching muscle failure (the intense burn) on the last few reps of every set -- rest 90 seconds in between each set http://www.bridesmadefit.com/podcast/bmf_ep20.mp4 This week's Brides Made Fit podcast is going to show you how to do a killer circuit workout. I show you four movements that you're going to repeat five times each, with little rest and I promise that by the end, your heart will be pumping. BB92DCEA-69CB-4A13-905F-6E3C8F487C27 Wed, 29 Oct 2008 00:09:20 GMT Jennifer DiDonato 00:08:08 no Wedding, Brides Made Fit, Bride Fitness, cardio, circuit training, bride fitness, female, muscle This week's Brides Made Fit podcast is going to show you how to do a killer circuit workout. I show you four movements that you're going to repeat five times each, with little rest and I promise that by the end, your heart will be pumping. As the cold weather approaches, I don't blame any of you for not wanting to wake up early, scrape the frost off of your cars, and battle the cold weather through the gym parking lot. You'd also probably rather spend your gym membership on holiday shopping. And if you're planning a wedding... boy, that's one more strike against you on free time and funds! But, don't skip the workout -- make adjustments to accommodate it. If this sounds like you, maybe consider doing your workout at home once in a while. Mix up your workout with minimal to no equipment using the method of Peripheral Heart Action training. This training type consists of circuits that alternate upper and lower body exercises. The benefits of Peripheral Heart Action training are cardio endurance and conditioning because of the minimal rest allowed between sets. Muscle gain will be minimal because you're training in higher heart rates, which tends to burn muscle slightly over time. But it's a great intense cardiovascular workout to throw into your program for a change. This week's Brides Made Fit podcast is going to show you how to do a killer circuit workout. I show you four movements that you're going to repeat five times each, with little rest and I promise that by the end, your heart will be pumping. Follow along as I show you these moves: 1.) Jump Squats 2.) Push Ups 3.) Bent Dumbbell Back Row 4.) Dumbbell Overhead Press http://www.bridesmadefit.com/podcast/bmf_ep15.mp4 A sexy butt is what we're after this week. Follow Jennifer DiDonato as she shows you some killer moves that will have your tush looking hot in that wedding dress - or any dress for that matter. E7F1AB36-79EC-4C59-8F26-C43E82427320 Wed, 24 Sep 2008 01:01:48 GMT Jennifer DiDonato 00:11:42 no Brides Made Fit, Bride Fitness, Get Fit, Work out, Fitness,booty, butt, glutes, female, muscle, free tips A sexy butt is what we're after this week. Follow Jennifer DiDonato as she shows you some killer moves that will have your tush looking hot in that wedding dress - or any dress for that matter. Exercise tends to make people place emphasis on being skinny. But as women, we should not expect to shrink our assets to the point where we lose the very accessories that men love most about us, right? I believe that there can be a happy marriage of firmness and curvaceousness. Speaking of marriage... a wedding dress should show off those healthy assets of a woman. Whether you're using your dress to accentuate your body or hide it, don't ignore the power of your own booty! And that goes for your workout program, too. The legs and buttocks are commonly ignored by many because it's assumed these muscle groups get enough exercise through cardio. But if those muscles aren't trained with resistance and weights, they will never look, nor perform, at their fullest God-given potential. So, having trained many a bride, try the following movements in my video for optimum leg and butt firmness and tone. I've also added some workout notes below. Don't forget, though, that the best results are accompanied by a lean nutrition program and consistent cardiovascular training. 1.) Stability Ball Wall Squats- Place the ball between the small of your back and the wall. Stand with feet slightly wider than hip-width apart and with toes further out in front of you. Lower your butt into a 90 degree seated position and stand through the heels. Perform 3 sets of 20 repetitions, resting one minute in between. 2.) Split Squat- Stand in a deep lunge position with one foot slightly in front of you and the other straight out behind you. Your front foot should be flat, and you should be on the ball of your back foot. Lower your body straight down to make a 90 degree angle with the front leg. Then, stand up through your front heel, but while keeping the foot flat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between. 3.) Single Leg Floor Bridge- Lay on your back with your feet on the ground and legs bent with knees facing the ceiling. Bring your toes up so you're on your heels. Raise one leg and keep it straight so it is parallel to the wall. Raise your pelvis by pushing through the other heel that's on the ground. Slowly lower your pelvis and repeat. Perform 3 alternating sets of 15 repetitions on each leg, resting one minute in between. http://www.bridesmadefit.com/podcast/bmf_ep14.mp4 For those of you lacking motivation, discipline, accountability, and focus in your exercise life, pair training may be the best option for you. Working out with a partner not only makes the time go by fast, but it can also help you challenge your workout more than by going at it solo. 6381E578-39C2-4DEE-8D75-704AD608BBD2 Wed, 17 Sep 2008 11:40:28 GMT Jennifer DiDonato 00:07:16 no Brides Made Fit, Bride Fitness, Get Fit, Work out, Fitness, Pair, training, two, female, muscle, free tips Working out with a partner not only makes the time go by fast, but it can also help you challenge your workout more than by going at it solo. For those of you lacking motivation, discipline, accountability, and focus in your exercise life, pair training may be the best option for you. Working out with a partner not only makes the time go by fast, but it can also help you challenge your workout more than by going at it solo. Having someone there to spot or support you can give you that extra "oomph" you need to get a great workout. Plus, there's someone there to yell at! Even before we were trainers, my sister Nicole and I would always push each other when we exercised together. She motivated me to lift heavier, run longer, and train stronger -- which helped me develop my focus to always push it even if I was on my own. So, find a partner and check out my podcast for a few movements designed for pair training. Nicole and I show you how to perform a pike throw-down for abs, incline military press for toned shoulders, and body-weight back rows for a strong back! http://www.bridesmadefit.com/podcast/bmf_ep13.mp4 In this week's podcast, I demonstrate a few different abdominal exercises that you can try along with me in your own home. They're more challenging than the boring stuff you may be used to, but I guarantee you'll feel and see the difference! A4054986-69F0-47C4-9D9E-3D189AAB13AC Wed, 10 Sep 2008 10:31:02 GMT Jennifer DiDonato 00:05:09 no Brides Made Fit, Bride Fitness, Isometric Abdominals Workout, Abs, Lose Weight, Get Fit, Work out, Fitness In this week's podcast, I demonstrate a few different exercises that you can try right along with me in your own home. They're more challenging than the boring stuff you may be used to, but I guarantee you'll feel and see the difference! Raise your hand if you hate working your abs. Oh, me, me!! Yeah, I admit that devoting time specifically for my core muscles is not my most favorite thing to do, but I get by. How, you ask? I try to mix in different movements to avoid the typical "crunch." In case you still don't really know what your core is, it comprises of basically your entire torso (front and back) under your chest and at your hips. So, we're not just talking your potential "six-pack!" Think of it almost like a girdle of muscles that wraps around you. Keeping this area strong is not so much about looks (although that's a pretty good motivator), but about function, stability, and posture. Having a balanced and conditioned core is importance because it allows your body to function at its fullest potential with a lower risk for injury. So enough of the science behind it. Time for action! In this week's podcast, I demonstrate a few different exercises that you can try right along with me in your own home. They're more challenging than the boring stuff you may be used to, but I guarantee you'll feel and see the difference! http://www.bridesmadefit.com/podcast/bmf_ep16.mp4 A set of smooth, sexy, toned shoulders can be the perfect accessory to the perfect wedding dress. If you're working hard on toning other parts of your arms, toning shoulders will accentuate all the hard work you've been doing -- so don't cheat yourself! 1F9E3667-20DC-4947-97D2-5887184A9310 Wed, 01 Oct 2008 09:03:53 GMT Jennifer DiDonato 00:09:19 no Brides Made Fit, Bride Fitness, Get Fit, Work out, Fitness, Shoulders, bride fitness, female, muscle, free tips A set of smooth, sexy, toned shoulders can be the perfect accessory to the perfect wedding dress. If you're working hard on toning other parts of your arms, toning shoulders will accentuate all the hard work you've been doing -- so don't cheat yourself! A set of smooth, sexy, toned shoulders can be the perfect accessory to the perfect wedding dress. If you're working hard on toning other parts of your arms, toning shoulders will accentuate all the hard work you've been doing -- so don't cheat yourself! Ladies, I know this muscle group may be easy to forget. That's why I'm getting you started on the right track with a simple shoulder workout to sculpt your arms for your big day and honeymoon! Fella's, I also encourage you to check it out so you and your lady can get firm together! Watch my latest podcast to learn the exercises step-by-step. Here are some notes: 1.) Front shoulder raise to press Hold a set of dumbbells in front of you with your palms facing your body. Raise your arms with your palms facing down until parallel to the floor. While keeping your elbows parallel to the floor, bring the weights to your chest and then press out straight. Slowly lower arms straight to starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets. 2.) Single arm leaning lateral raise Find a sturdy wall or beam and rest the side of one of your shoulders against it. Position your feet on an angle opposite the wall. Hold a dumbbell in the arm opposite the wall. With your palm down, raise your arm sideways (laterally) until your arm is parallel to the floor. Slowly lower it back down to your hip. Perform 3 sets of 10 - 12 repetitions, resting one minute between sets. 3.) Upright row Hold dumbbells in each hand with your palms facing your body. While maintaining your hands hip-width apart the entire movement, raise your arms vertically to your chest, bending at the elbows and leading with your elbows. Slowly lower your arms to the starting position. Keep your core activated for control on the downward movement. Perform 3 sets of 12 - 15 repetitions, resting one minute between sets. http://www.bridesmadefit.com/podcast/bmf_ep11.mp4 As the economy eats away at our gas, food, and even homes, gym memberships seem to be one of the first corners to cut to save a few bucks. Problem is, while your wallet may grow fatter... you could, too! Don't freak out, though. There's a good alternative to a $60 a month gym membership that can keep you just as fit: resistance bands. 17361DB8-A607-435F-B576-9FDB894510F4 Wed, 27 Aug 2008 10:01:55 GMT Jennifer DiDonato 00:06:37 no Brides Made Fit, Bride Fitness, Wedding, budget workout, save money at the gym, cheap fitness Save money when it comes to working out. We talk about a good alternative to gym membership that can keep you just as fit: resistance bands. Resistance bands build up strength like free weights do. The difference, however, is that they require more stability and control, and force your muscles to work in more varying ranges of motion. These bands come in a variety of resistance levels and are great for people who travel, have minimal living space, or are on a tight budget. They may be a little intimidating at first, so check out my podcast to see how you can get a good workout with these stretchy bands while stretching your dollar at the same time! If you like what you see, I recommend visiting SPRI website for a set of bands just like mine. If you're in the Metro Detroit area, Fitness Things also carries them for a great price! Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST. http://www.bridesmadefit.com/podcast/bmf_ep10.mp4 In this episode, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. 110B5240-5071-4AB3-B5B5-AFD39CAB9C5A Wed, 20 Aug 2008 11:33:43 GMT Jennifer DiDonato 00:07:20 no Brides Made Fit, Bride Fitness, Wedding, pushups, diamond, tricept, chest, pectorals, how to, In this episode, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. The push up is one of the most popular body-weight exercises known to man. The reasons are simple: it requires no equipment, you can do it anywhere, and it has evolved into the test of strength among teenage boys alike. But with the popularity of the push up comes misinformation on form, results, and technique. In my podcast above, I show you the basics on how to do the best push up, followed by challenging variations of this age-old exercise. Afterward, mix it into your exercise routine and leave me a comment on what you think. You may also email me at info[at]bridesmadefit.com Look forward to a new Brides Made Fit podcast every Wednesday at 8 a.m., EST. http://www.bridesmadefit.com/podcast/bmf_ep09.mp4 Flexibility is one of the most important parts of an exercise program, but probably the least practiced. It's gaining popularity thanks to yoga and palates, but it's important for everyone. Stretching creates better range of motion in the muscles, joints, and tendons, which prevents injury. Studies show it also promotes blood flow and muscle growth and repair. 9A66D024-40D0-413E-B24B-850F7F74897D Wed, 30 Jul 2008 22:48:04 GMT Jennifer DiDonato 00:04:57 no Brides Made Fit, Bride Fitness, Wedding, flexibility test, streching, hamstring, excercise, pre-workout Flexibility is one of the most important parts of an exercise program, but probably the least practiced. Here is a test to find out how flexible you are. Flexibility is one of the most important parts of an exercise program, but probably the least practiced. It's gaining popularity thanks to yoga and pilates, but it's important for everyone. Stretching creates better range of motion in the musles, joints, and tendons, which prevents injury. Studies show it also promotes blood flow and muscle growth and repair. Now, you probably think this may not apply to you because you scored so awesome in the "President's Challenge" back in the seventh grade (don't act like you still don't have your patch!). But how flexible are you now...decades later? You can find out with a simple "Sit and Reach" test that I demonstrate in my podcast below. http://www.bridesmadefit.com/podcast/bmf_ep12.mp4 Whether you walk, run, or trek it up the incline, it may get a little boring after a while. Instead of feeling like a giant mindless hamster on the treadmill, incorporate it into your strength training. ED601A3D-5A3A-4595-9C94-75958AE9D3E1 Tue, 02 Sep 2008 21:47:59 GMT Jennifer DiDonato 00:05:22 no Brides Made Fit, Bride Fitness, Treadmill Workout, Lose Weight, Get Fit, Work out, Fitness Whether you walk, run, or trek it up the incline, it may get a little boring after a while. Instead of feeling like a giant mindless hamster on the treadmill, incorporate it into your strength training. The invention of the treadmill, in my mind, is ranked almost as high as the invention of the wheel. What a genius idea to make a contraption that allows you to travel as far as you want without moving! Of course, only a certain population can appreciate them. But whether you walk, run, or trek it up the incline, it may get a little boring after a while. Instead of feeling like a giant mindless hamster on the treadmill, incorporate it into your strength training. Walking and running are great for your cardio and legs. But if you're not challenging your muscles with weight-bearing movements in your fitness routine, your legs may actually get weaker and prone to injury -- despite your daily 6 mile runs. In my latest podcast, I show you some challenging ways to strengthen and tone your legs right on the treadmill. No more boring squats and lunges for you! http://www.bridesmadefit.com/podcast/bmf_ep07.mp4 Camouflaging your workout with a destination is a guaranteed way to have fun while getting in some serious exercise. 2549E6F5-67C1-4942-AB6F-3E3F902FA6C6 Thu, 24 Jul 2008 12:01:57 GMT Jennifer DiDonato 00:02:52 no Brides Made Fit, Bride Fitness, Wedding, Vacation, excercise on the road, Red Rock Canyon, Las Vegas Camouflaging your workout with a destination is a guaranteed way to have fun while getting in some serious exercise. I'm back from my trip from Las Vegas... and you don't even want to know what went on there! Actually, just kidding. My trip to Vegas was one of the most event-filled vacations I've ever been on. For one, I'm engaged!! My wonderful boyfriend of more than two years, Chris, proposed to me in our hotel room overlooking the Bellaggio fountains. It was a dream come true! This came after a day of walking the strip, laying out at the pool, and hiking through parts of the beautiful panoramic view surrounding Sin City, known as Red Rock Canyon. This place is truly breath-taking with the natural colors, peaks and valleys, and terrain for a killer workout! That's right! Camouflaging your workout with a destination is a guaranteed way to have fun while getting in some serious exercise. Check out the video above for a peak of my day as a "fit tourist." http://www.bridesmadefit.com/podcast/bmf_ep06_2.mp4 It's no surprise we were in better shape in grade school than we are now. Let's rekindle the energy we had back then and resort back to out childhood ways...but with a little twist! This is part 2 of the 2 part series. 15751C00-33DF-477C-B3F2-037AE7AEAF56 Thu, 24 Jul 2008 11:59:23 GMT Jennifer DiDonato 00:06:57 no Brides Made Fit, Bride Fitness, Wedding, Fun, playground, child-like, entertaining excercise It's no surprise we were in better shape in grade school than we are now. Let's rekindle the energy we had back then and resort back to out childhood ways...but with a little twist! School is out for kids across the country. That means more room for you on the playground! It's no surprise we were in better shape in grade school than we are now. Let's rekindle the energy we had back then and resort back to out childhood ways...but with a little twist! Check out my video for some great exercises that you can do at your local park or school playground. It's the second in two Brides Made Fit workouts to get you looking and feeling great! http://www.bridesmadefit.com/podcast/bmf_ep08.mp4 It's a great concept, but does a profession personal trainer, like myself, find it effective for the average American? Check out my podcast above to watch me play the game and hear my review. B261C853-8EE9-433A-829C-F6E985B96A7C Thu, 24 Jul 2008 12:12:18 GMT Jennifer DiDonato 00:07:22 no Brides Made Fit, Bride Fitness, Wedding, Wii Fit, Nintendo, Review, Video Game, gaming, girl gamer In a country where 60% of its people are overweight, it's no surprise that Americans would turn to an interactive video game to remedy the situation: Nintendo Wii Fit. In a country where 60% of its people are overweight, it's no surprise that Americans would turn to an interactive video game to remedy the situation: Nintendo Wii Fit. This $89 fringe from the Nintendo Wii uses an electronic balance board to measure players' health stats. This includes weight, body mass index (BMI), center of gravity, posture, strength, and agility. In order to improve results, players tackle objectives in yoga, strength, aerobics, and balance. The more you play, the more minutes you bank up to unlock more challenging tasks. It's a great concept, but does a profession personal trainer, like myself, find it effective for the average American? Check out my podcast above to watch me play the game and hear my review. http://www.bridesmadefit.com/podcast/bmf_ep05.mp4 There is more to flexibility than just the typical hamstring static stretch. I want to introduce you to the techniques of self-myofascial release (SMR), or better known as "foam rolling." 885BE78F-9BD6-4EA8-BEC5-59C4635720AA Thu, 24 Jul 2008 11:50:12 GMT Jennifer DiDonato 00:04:29 no Brides Made Fit, Bride Fitness, Wedding, Heath, foam rolling, SMR, self-myofascial release, muscle tension, I want to introduce you to the techniques of self-myofascial release (SMR), or better known as "foam rolling." Flexibility should never be ignored in a health and fitness program because it allows for better range of motion (ROM) in your muscles and tendons. As a result, you're at lower risk for injury and you perform better during your workouts. There is more to flexibility than just the typical hamstring static stretch. I want to introduce you to the techniques of self-myofascial release (SMR), or better known as "foam rolling." SMR is implemented through a foam roller to relax and inhibit over-active and tight muscles. This is done by targeting the fascia, or connective tissue, that surrounds our muscles, bones, and joints. The way it works is that when pressure is placed on the tight muscle, a mechanoreceptor in the muscle-tendon causes the muscles to relax. This reflex is automatic to protect us from injuries. You may foam-roll virtually any muscles that are tight or causing you pain, such as the calves, hamstrings, glutes, piriformis, lower back, ilotibial band, hip flexors, and upper back. As you roll slowly over the muscle, stop at any point you feel a knot or a slight cramping pain (trigger point), and hold that position for 20-30 seconds. You may repeat this three to five times on each muscle. Click on the video for step-by-step demonstrations. It is very important to note, however, that you should not practice foam rolling if you are elderly, pregnant, have varicose veins on the legs or any musculoskeletal disorders. It could lead to severe health complications in these populations. As always, consult your physician before doing any exercise routines or movements. Incorporate SMR in your program for just five minutes daily, and you will notice a decrease in muscle tightness and pain, improved ROM, and increased flexibility. Foam-rollers are light and very portable and you can purchase them through SPRI, Dick's Sporting Goods, and Amazon.com. http://www.bridesmadefit.com/podcast/bmf_ep04.mp4 When beginning a fitness program, the biggest thing on the majority of minds is losing weight and looking better. To reach that goal, it takes consistent training in strength, cardiovascular, nutrition, and flexibility. As crucial as those are, there’s still one factor missing and that’s balance. 0C6EB2FA-B619-4BDD-8CD6-C9C5B1F822F4 Thu, 24 Jul 2008 11:43:09 GMT Jennifer DiDonato 00:03:36 no Brides Made Fit, Bride Fitness, Wedding, Heath, balance, stability, core craze Balance & stability tip. Integrating core movements into your workout routine. We’ve all been exposed to the “Core Craze” that’s swept television infomercials, magazines, and fitness classes—but why is it so important to our everyday fitness rituals? It’s not just all about getting sculpted hard abs, it’s about conditioning the very muscles that promote balance and stability in our bodies. The better your balance, the better your body functions and reduces the chances getting hurt. Plus, incorporating more muscles burns more calories! The root of balance and stabilization lies within your core, which consists of all of the muscles in the abdominals, obliques, and muscles in the lower back and along the spine. When your body’s center of gravity is challenged, it automatically activates the above muscles to recruit stabilization to force your body to be balanced. When incorporated in your workout, the stronger and more conditioned your core will become to do more advanced movements. Someone with a weak core may have difficulties performing simple exercises—even daily activities—without compensating their form in some way to maintain balance. This can be especially dangerous for the elderly because it can lead to all-too-common slip and falls, muscle sprains and strains, and broken bones. There’s no better time than now to get a leg up on balance… literally! Many pieces of equipment can help you recruit core strength and stability: Stability Ball, BOSU, Core Board, etc. But you can begin by just standing on one leg at a time for as long as your can. Make sure to keep your abdominals contracted and back straight for control. The easier that becomes, combine it with an exercise movement like a bicep curl or shoulder raise. Remember that the harder your body has to work, the more calories it has to expend while doing it! So, balance and stabilization training is great for total body exercise! http://www.bridesmadefit.com/podcast/bmf_ep06.mp4 No more pencils, no more books, no more teachers' dirty looks... oh, and no more exercise, apparently, for the 60% overweight American population! It seems as though adults are forgetting that they can't eat like they did when they were 12 years old without gaining weight. Here are some fun ways to feel like a kid again and get a workout. 7BD904C5-7364-4504-B37C-B5246ECC2ACF Thu, 24 Jul 2008 11:54:20 GMT Jennifer DiDonato 00:05:20 no Brides Made Fit, Bride Fitness, Wedding, Fun, playground, child-like, entertaining excercise Instead of making excuses of a slow metabolism, bad genetics, and no time... just get outside again and play! But this time, you only need about 15 minutes and a little direction. No more pencils, no more books, no more teachers' dirty looks... oh, and no more exercise, apparently, for the 60% overweight American population! It seems as though adults are forgetting that they can't eat like they did when they were 12 years old without gaining weight. So what's to blame for packing on the pounds? Lack of accountability to exercise is the main thing, but another is lifestyle. Sitting at a computer for 8 hours a day munching on fast food is a far cry from spending several hours a day out on the playground at recess, after school, and on weekends. As children, we didn't think that swinging on a swing would work our abs, or that climbing the monkey bars would tone our arms and back muscles -- we just did it! Funny, huh? So, instead of making excuses of a slow metabolism, bad genetics, and no time... just get outside again and play! But this time, you only need about 15 minutes and a little direction. Check out the video above for some great exercises to try out at your local park or playground. It's the first in two Brides Made Fit workouts to get you looking and feeling great! http://www.bridesmadefit.com/podcast/bmf_ep02.mp4 Millions of Americans spend hours upon hours a day slumped in front of their computers. Don't believe me -- look what you're doing right now! It may be great for your work ethic, but it could be detrimental for your posture. Here are some tips to get your posture straightened out. 7F0888C1-87CB-437B-8F16-FC119DE607FC Wed, 23 Jul 2008 14:42:21 GMT Jennifer DiDonato 00:01:55 no Brides Made Fit, Bride Fitness, Wedding, Heath, Posture, Tips on having better posture. Millions of Americans spend hours upon hours a day slumped in front of their computers. Don't believe me -- look what you're doing right now! It may be great for your work ethic, but it could be detrimental for your posture. Why should you care about your posture? Because the way you sit, stand, and move incorporates the function of your muscles and joints. If just one area of your body is too tight, too weak, or injured, your body may begin to adapt to those abnormalities and encourage incorrect movement, throwing your posture out of alignment. Common causes are sedentary lifestyle, repetitive stress on a joint or muscle, or impact -- which can all be treated and/or managed. However, more permanent or severe postural dysfunctions may stem from injuries from an accident, muscular or skeletal conditions, and disease. The first thing to do to when addressing posture is to identify the area's on your body that need attention. This can be done through an assessment by a Brides Made Fit certified personal trainer. Next, a specific program designed just for you must be implemented incorporating flexibility techniques, strengthening, and integrated movements. As you continue through at least 12 weeks of a program, your body will begin to correct itself, allowing for better range of motion, strength, symmetry, and flexibility. You may even notice that some annoying aches and pains have gone away. Addressing posture is essential in optimizing your workouts because it allows your body to work with you -- not against you. http://www.bridesmadefit.com/podcast/bmf_ep03.mp4 If you’re a woman, do you skimp on the weights – or avoid them all together – because you are afraid weight-lifting would turn you into a female body-builder? This myth is likely created from body-building magazines. But in reality, those women get their size from an intense and strenuous training program, and "some" gain it through the use of anabolic steroids and other drugs that promote muscle gain. 81A73BA4-2E0E-4441-B22A-931211F35E00 Wed, 23 Jul 2008 18:10:52 GMT Jennifer DiDonato 00:04:42 no Brides Made Fit, Bride Fitness, Wedding, Heath, weight lifting, myths, If you’re a woman, do you skimp on the weights – or avoid them all together – because you are afraid weight-lifting would turn you into a female body-builder? This is a myth that needs to go away. If you’re a woman, do you skimp on the weights – or avoid them all together – because you are afraid weight-lifting would turn you into a female body-builder? This myth is likely created from body-building magazines. But in reality, those women get their size from an intense and strenuous training program, and "some" gain it through the use of anabolic steroids and other drugs that promote muscle gain. Genetically, women have less muscle and only a fraction of testosterone and other growth hormones as men – so you couldn’t even get that big naturally if you tried! Thinking you could look “manly” from weight-lifting would be like your fiancé saying he can shoot hoops like Michael Jordan just because he practices plays basketball in the driveway. Now, you know that’s ridiculous! Another myth that frequently worries women is that strength training will lead to weight-gain. Initially when hitting the weights, women may see a minimal and temporary weight-gain (by about 1 to 5 lbs.) in the first month or so of a strength training program. Why? Because muscle fibers develop tiny micro-tears in response to the resistance and stress placed on them. This may cause water retention, but it also allows the muscle to grow, become stronger, and eat up more calories. Unfortunately, this process may happen faster than initial fat loss. But if you’re challenging your muscles consistently over a period of months, you’ll begin to drop the pounds and get that firm, sculpted look you can’t get just through diet and cardio. So don’t be scared – get on that bench and start pumping! http://www.bridesmadefit.com/podcast/bmf_ep01.mp4 Welcome to the first episode of he Brides Made Fit Podcast. The first episode is strictly introductions. You'll meet Jennifer DiDonato, certified personal trainer and health enthusiast. We will get you started on what the show will be about and what to expect in the coming episodes. 060783B2-14A4-4DF4-A107-57AAB0340896 Tue, 22 Jul 2008 16:58:14 GMT Jennifer DiDonato 00:01:55 no Brides Made Fit, Bride Fitness, Wedding, Heath, Weightloss, Welcome to the first episode of he Brides Made Fit Podcast. The first episode is strictly introductions. You'll meet Jennifer DiDonato, certified personal trainer and health enthusiast. Welcome to the first episode of he Brides Made Fit Podcast. The first episode is strictly introductions. You'll meet Jennifer DiDonato, certified personal trainer and health enthusiast. We will get you started on what the show will be about and what to expect in the coming episodes.