Too Fit to Quit

Health and Fitness Tips and Advice

Archive for the 'Overweight' Category

Meet Angelique Millis

Before I introduce you to my Desktop Star of the Week, I wanted to share my progress! Last Thursday, I had the opportunity to go to Jillian Michael’s Maximize Your Life tour and boy, is she amazing! She’s been my favorite trainer since the first time I saw her on Biggest Loser, but as I’ve gotten to know her (through her books & tv shows, lol), I’ve learned that she’s so much more than an awesome trainer! She not only inspired me to become a trainer 2 years ago, but also her book Unlimited and her work with Danni has helped me tremendously in my journey to supreme health! I’ve learned that I have to address the mental issues before I can achieve my goals. It has been tough, but after seeing her in person,everything I read has been solidified and this week so far has been awesome! As I write, I’m actually at Ruby Tuesday enjoying a night out with myself as a reward for my hardwork thus far:-) But enough about me! Now for the moment you’ve all been waiting for!

Introducing Angelique Millis…


Angelique Millis is my Desktop Star of the week because her story is similar to mine. She gained weight her freshmen year–40 pounds to be exact–and decided to do something about it! It’s uplifting to see someone where you were get to where you want to me. She is presently a bikini competitor, author, fitness profresssional and life coach. She’s written an ebook, The Fit Success Lifestyle Program, several articles, and has even created her own workout entitled, Fit in 30. I chose her this week in particular because at the end of this week, if I stay consistent with my diet and training, I will earn her ebook! I’m looking forward to it, because I KNOW that I can do it.

Until next week…

posted by admin in Building Muscle,Diet,Emotional Eating,Exercise,Overeating,Overweight,Weight Loss,Workouts and have No Comments

Or possibly you think you’re too fat to workout…?

Unless you haven’t noticed by now, all these population groups have a pattern—they’ve all come up with some excuse why they can’t workout. Well, I’m here to tell everyone that you can! Let’s look at people who are obese. A person is considered obese if their body mass index (BMI) is more than 30. What is your BMI? “BMI is defined as total body weight in kilograms divided by the height in meters squared” (NASM 382). A normal BMI, on the other hand is between 18.5 and 24.9. What better way to bring your BMI back down within the normal and healthy range than to work out and make better eating choices? Here are some general guidelines for your workout regimen if you are obese:

-Aim to burn 200-300 calories a day, burning at least 1250 calories a week and slowly progressing to 2000.

-Begin resistance training with seated exercises and slowly progress to standing exercises.

-Perform resistance training 2-3 times a week, 1-3 sets of 10-15 repetitions.

-Core and balance training is essential to improve upon overall control and movement of the body.

-Walking, cycling, swimming, and other weight supported exercises are recommended as cardio to begin with to decrease orthopedic stress.

-Begin with a low intensity program, and slowly progress frequency (5-7 days a week) and duration (up to 60 minutes) of exercise sessions before increasing the intensity of exercise.

Remember to always consult a physician BEFORE beginning any exercise regimen. Do what you can where you are and work your way up. You have the ability to change your life, but are you willing to take the first step? If you need motivation, support, or just need to ask me a question, don’t hesitate to email me at:! I’m here to helpJ


Clark, M.A., Lucett, S.C., Corn, R.J. (2008). NASM Essentials of Personal Fitness Training. Baltimore, MD: Lippincott Williams & Wilkins.

posted by admin in Obesity,Overweight,Special Populations and have Comments (10)