Here are 5 potent meal combination's that may be hurting your weight loss efforts
1. Fat and Sugar – Eating fat and sugar in the same meal is a recipe for disaster. Unfortunately a lot of tasty food such as desserts, sweetened drinks and chocolates come in this combination.
Sugar in a meal will spike a hormone called insulin. This is not necessarily a bad thing as insulin is released whenever you eat a meal. In a non sugary meal, the amount of nutrients sent into the cells are well tapered due to a limited amount of insulin released. This results in a slow and steady infusion of sugar, fat and protein into cells. An insulin spike will force the nutrients into cells at a very much faster rate. Cells are not able to use all these excess nutrients. The excess sugar is converted to fat and stored in fat cells. Fatty food is stored directly into fat cells. Some amount of protein can also be converted to fat and stored in fat cells.
2. Fat and Alcohol – Fat and alcohol is another potent fat storage combination. Unfortunately, a lot of alcohol consumption usually goes hand in hand with eating lots of fatty and greasy food.
Alcohol when consumed, will almost completely halt fat metabolism. It will also increase appetite. This has been well documented in studies and further information on this can be obtained from an earlier article entitled Effects of Alcohol on Weight Loss.
Alcohol is like rocket fuel. It takes precedence over fat as the body’s fuel of choice. Any fat that is consumed with alcohol will be stored away in fat cells of your thighs or belly. This will continue to happen until all the alcohol in your body has been metabolized.
3. Alcohol and Sugar – Alcohol and sugar is another very potent yet common beverage combination. A lot of people consume alcohol with sweetened beverages. A lot of cocktails have considerable amounts of sugar.
As mentioned earlier, alcohol takes precedence over fat and sugar as the fuel of choice in the body. Sweetened alcohol beverages contain lots of calories. In the presence of alcohol, the body has no need for the calories form sugar. The sugar is thus converted to fat and stored in fat cells in your thighs or tummy.
4. Fat, Sugar and Alcohol -Sugar, fat and alcohol would be the most potent fat storage concoction that you can find. Alcohol will halt fat metabolism and take precedence as the fuel of choice in the body. Any fat that you consume will be stored directly in your fat cells. Sugar will be converted into fat and stored in fat cells.
The calories from this combination can easily pile up
5. Fat and Sugar Just Before You Sleep -Off course sleep cannot be categorized as a meal but it is related to the topic discussed. A lot of people have the tendency to consume desserts after dinner. The insulin spike from the sugar causes excess calories to be stored in fat cell. This combination becomes more potent when one sleeps. This is because a person’s metabolic rate slows down quite a bit when sleeping. When awake, at least the body burns some of the excess calories. Unfortunately, this does not happen so much at night.
Fat, Sugar and Alcohol Just Before You Sleep
Most of the alcohol binging occurs at night and it all ends with one dropping in bed to sleep. This is the worst possible combination and the most potent for storing fat. As discussed earlier, the slower metabolic rate when sleeping does not help to burn excess calories that otherwise could have been burnt if the person was awake and carrying out day to day activities.
There you have it. The worst possible combination's that will work against your weight loss goals.
Steps You Can Take to Reduce Fat Storage if You Have to Consume These Food
Fat is a very important nutrient and I would not advocate a low fat diet. Instead, you would be advised to be careful not to take fatty and very sweet foods together. Have a dessert earlier in the day, if you really must have it. Have a meal richer in protein if you are going to drink considerable amounts of alcohol. Avoid cocktails and sweetened alcoholic beverages.
Thursday, November 12, 2009
Monday, November 2, 2009
Change your Thinking and your Language....
Tips for being Lean not Skinny!!!!!!!!!!!!!!!!!
(1) FIRST. Above all else, do not starve yourself.
ANY very low calorie diet can work in the beginning, but that’s exactly where the danger is - there’s a false sense of success achieved with rapid weight loss.
Rapid bodyweight loss almost never lasts. The thing is, in this day and age, you already know that. But you so desperately WANT to BELIEVE in the promise of the quick fix, that you ignore your own logic and act on emotion.
Never starve yourself. It’s better to burn more calories with exercise and activity than it is to cut more calories.
When you’re active and burning calories, you can eat much more, providing you with more vitamins, minerals,fiber, essential fatty acids and essential amino acids.
Proper nutrition = optimum health.
Starve yourself = inadequate nutrition = poor health
(2) SECOND, you must make strength training a part of your lifelong exercise program.
You must do resistance training. This is the stimulus and signal to your body to keep the lean muscle when you are on a moderately reduced calorie fat loss program.
Weight training is NOT just for bodybuilders. There is simply no substitute for strength training in keeping your muscle, stoking your metabolism, getting you lean, making you biologically young and keeping you healthy.
Yes - do your cardio too. But don’t do just cardio and think that’s enough. It’s NOT. Cardio + weight training are the TWO exercise elements that when done in combination will produce the fastest healthy fat loss results you can get, while maintaining all your muscle.
DON’T DO THIS
Almost all “skinny fat” people do two things:
1. Starve themselves on very, very low calorie diets
2. Refuse to lift weights
(3) THIRD, you have to change your language.
Words are so powerful aren’t they? Just a change in vocabulary can instantly change a feeling and begin to change your behaviors.
If we stopped trying to be “skinny” and stopped “dying to be thin” (what a terrible metaphor), and instead we focused on “being healthy” “being lean” what a difference it would make.
What if you focused on “improving your nutrition” instead of “going on a diet?” what kind of difference do you think that would make? Just the sound of that - “nutrition” - how does it make you feel compared to “diet?” THINK about that. What associations come along with each word?
What if you added to your goal list a desire to look and be “athletic.” How would that change your perspective? Is the rail-thin, protruding bones waif-model look “athletic???”
DO THIS!
* Always include “being healthy” in your goals, not just reaching a certain weight or dress size.
* Always include “being LEAN” in your goals, never just losing bodyweight.
* Always focus on “improving nutrition” not “dieting.”
(4) FOURTH, measure your body composition.This is very important!!!
You must become aware of the difference between body fat and bodyweight and you must understand body fat percentage and body fat testing.
That doesn’t mean don’t use your scale and ignore what the mirror shows you and how your clothes fit, it means doing all of the above.
Always measure your body composition (skinfold caliper or other method), and understand what your losing - is it weight or fat? Is it just water weight? Could it be lean muscle you’re losing?
A single measurement will tell you.
Burn The Fat, KEEP The Muscle
Everything described here about what you should do and what you should not do is the same approach that *natural* bodybuilders and fitness competitors have always used.
These athletes CANNOT afford to lose an ounce of muscle, so they train hard and eat sometimes as many as 6 clean-natural-food meals a day to stoke the metabolism and feed the muscle.
I hope that more people who were focused only on being skinny will begin to focus on the right thing:
It’s not about being “skinny.” It’s about being “lean” and being “healthy.” I know this first hand..I have been very "skinny" I much be very "lean" you feel better inside and out.
(1) FIRST. Above all else, do not starve yourself.
ANY very low calorie diet can work in the beginning, but that’s exactly where the danger is - there’s a false sense of success achieved with rapid weight loss.
Rapid bodyweight loss almost never lasts. The thing is, in this day and age, you already know that. But you so desperately WANT to BELIEVE in the promise of the quick fix, that you ignore your own logic and act on emotion.
Never starve yourself. It’s better to burn more calories with exercise and activity than it is to cut more calories.
When you’re active and burning calories, you can eat much more, providing you with more vitamins, minerals,fiber, essential fatty acids and essential amino acids.
Proper nutrition = optimum health.
Starve yourself = inadequate nutrition = poor health
(2) SECOND, you must make strength training a part of your lifelong exercise program.
You must do resistance training. This is the stimulus and signal to your body to keep the lean muscle when you are on a moderately reduced calorie fat loss program.
Weight training is NOT just for bodybuilders. There is simply no substitute for strength training in keeping your muscle, stoking your metabolism, getting you lean, making you biologically young and keeping you healthy.
Yes - do your cardio too. But don’t do just cardio and think that’s enough. It’s NOT. Cardio + weight training are the TWO exercise elements that when done in combination will produce the fastest healthy fat loss results you can get, while maintaining all your muscle.
DON’T DO THIS
Almost all “skinny fat” people do two things:
1. Starve themselves on very, very low calorie diets
2. Refuse to lift weights
(3) THIRD, you have to change your language.
Words are so powerful aren’t they? Just a change in vocabulary can instantly change a feeling and begin to change your behaviors.
If we stopped trying to be “skinny” and stopped “dying to be thin” (what a terrible metaphor), and instead we focused on “being healthy” “being lean” what a difference it would make.
What if you focused on “improving your nutrition” instead of “going on a diet?” what kind of difference do you think that would make? Just the sound of that - “nutrition” - how does it make you feel compared to “diet?” THINK about that. What associations come along with each word?
What if you added to your goal list a desire to look and be “athletic.” How would that change your perspective? Is the rail-thin, protruding bones waif-model look “athletic???”
DO THIS!
* Always include “being healthy” in your goals, not just reaching a certain weight or dress size.
* Always include “being LEAN” in your goals, never just losing bodyweight.
* Always focus on “improving nutrition” not “dieting.”
(4) FOURTH, measure your body composition.This is very important!!!
You must become aware of the difference between body fat and bodyweight and you must understand body fat percentage and body fat testing.
That doesn’t mean don’t use your scale and ignore what the mirror shows you and how your clothes fit, it means doing all of the above.
Always measure your body composition (skinfold caliper or other method), and understand what your losing - is it weight or fat? Is it just water weight? Could it be lean muscle you’re losing?
A single measurement will tell you.
Burn The Fat, KEEP The Muscle
Everything described here about what you should do and what you should not do is the same approach that *natural* bodybuilders and fitness competitors have always used.
These athletes CANNOT afford to lose an ounce of muscle, so they train hard and eat sometimes as many as 6 clean-natural-food meals a day to stoke the metabolism and feed the muscle.
I hope that more people who were focused only on being skinny will begin to focus on the right thing:
It’s not about being “skinny.” It’s about being “lean” and being “healthy.” I know this first hand..I have been very "skinny" I much be very "lean" you feel better inside and out.
Sunday, November 1, 2009
The problem with eating foods that are high in sugar and empty calories is that you never seem satisfied, which leads to eating more crummy food. Of course this a lot of times leads to guilt and the “throw in the towel” negative self talk and . . . . well you know the rest of story.
How exciting to know there are foods that actually suppress your appetite and help you stay on the path. That’s why I really liked an article by Team Beachbody: Appetite-Suppressing Foods to Conquer Your Cravings
By Whitney Provost
1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats are digested more slowly than the “instant” variety, so it’s worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you’d get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CKK] and glucagon-like peptide-1) that tell your brain you’re not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great choices for unsaturated fat include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flax seeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flax seeds over oatmeal, salads, or yogurt (this is my favorite), or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that’s a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods (if you know me this is my favorite). Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you eat fewer calories and support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry peppers with other vegetables, or throw some peppers and salsa in an omelette. Other spicy ingredients may have similar effects, so try adding hot mustard and curry spices to your salads and meats. I love to roast jalapeno peppers they really do curb your appetite.
Saturday, October 31, 2009
I love granola but it is something I can not have unless it is all Gluten free (since I have celiac disease). This is a great recipe, I am still on the hunt for a great Gluten free one. Hope you love this..try it over your favorite all natural yogurt.
Granola Recipe:
3 cups old-fashioned rolled oats (not instant)
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
1/2 tablespoon wheat germ or flax seed (optional)
1/2 tablespoon ground cinnamon
1/4 teaspoon salt
2 tablespoons canola oil or 2 tablespoons unsalted butter, melted
1/2 cup pure maple syrup (preferably Grade A Dark Amber)
Cooking directions:
Preheat oven to 325 degrees F and place rack in the center of the oven. Either spray with spray butter or line a baking sheet with parchment paper.
In a large bowl combine the rolled oats, nuts, seeds, wheat germ, ground cinnamon, and salt.
In a small bowl, stir together the oil (or melted butter), and maple syrup. Pour this mixture over the dry ingredients and toss together, making sure all the dry ingredients are coated with the liquid. Spread onto the greased baking sheet and bake for about 30 - 45 minutes or until golden brown, stirring occasionally so the mixture browns evenly. (The browner the granola gets (without burning) the crunchier the granola will be.) Place on a wire rack to cool. You will notice that the granola may still be sticky when it is removed from the oven but it will become crisp and dry as it cools. Make sure to break up any large clumps of granola while the mixture is still warm. Once the granola has completely cooled, store in an airtight container or plastic bag in the refrigerator. It will keep for several weeks.
Makes about 5 cups.
Note: Once the granola has cooled completely you can add a variety of dried fruits; cherries, cranberries, raisins, and apricots are popular choices.
From of Joy of Cooking
Some cool tools to check out!!!!!
For most people, the idea of getting in shape is daunting to say the least, so any support to help you reach your goals is worth a look. Here are some tools that will help you keep a calorie log or fat grams log, or maybe how many calories you are burning for a particular workout. Here is a collection of various tools that I hope help you make great decisions that lead to your success. If you have any that are your favorites, I’ll add those too!
• WebMD Food-O-Meter
• WebMD Portion Size Plate
• What Spice goes good with what type of Food
• Calories Burned during Exercise This is one of my favorites
• Get Moving Calculator
• Nutrition Labels
• Diet Facts
• Calories Burned, BMI, BMR & RMR Calculator
• The Daily Plate
• Fast Food Calorie Counter
Tuesday, October 27, 2009
It's not about the scale!!
When you start a workout program, especially one that includes weight lifting, which I HIGHLY recommend, you'll gain muscle to replace the fat you'll be ridding yourself of. More muscle burns fat! When the muscle you build takes the place of your old fat, it will occupy less room...BUT...it will weigh more! Therefore you may experience either weight gain OR no change in your weight at all. So if you experience this, measure yourself!
Measuring is a much more accurate way of determining whether you're getting results! I recommend taking "before" measurements and "after" measurements (as well as photographs) and updating them on a regular, monthly basis. Take measurements around your chest, waist, hips, thighs, and upper arms. When you remeasure yourself a month later and notice that the measurements have become smaller, even if the number on the scale remains the same, you're doing AWESOME!
I have, however, had a friend explain to me that she was losing inches and seeing a difference in the way her pants were fitting (even losing a pant size), but was STILL discouraged because the number on the scale still was not budging, and THAT is where she wanted to see the change. I'm sorry, but this scenario is going to bring you nothing but heartbreak over and over again. If you fall under this category, I recommend NOT OWNING A SCALE AT ALL.
I, personally, hardly ever weigh myself. I know that if my pants are fitting great and I'm noticing a more lean figure and muscle definition...and I FEEL great...I'm getting closer and closer to reaching my goals. It has absolutely nothing to do with how much I weigh. That was my old thinking.
You HAVE to change your thinking, and do it as soon as possible! When you do, all those results you THINK you haven't been seeing will become successes you've been waiting for that are getting you closer to achieving your ultimate goal!
Thursday, October 22, 2009
Fair Food!!! This will shock you!!
We all know it is fair time here in North Carolina, and what that means in the South is; that it is a free for all in eating fried foods...and I don't just mean your normal everyday fried foods like French Fries or Funnel Cake but nasty stuff like deep fried twinkies and chocolate covered bacon (come on who eats that). So I will give the calorie count and fat content of the most popular. Now don't get me wrong I have a favorite at the fair it is cotton candy..love it with a Diet Coke. But, I do have my limits. But I do know my system could not handle it...nor do I like the feeling the next morning from it, I recommend mint tea it helps sooth the stomach ;-)
Deep Fried Cheesecake (1)
655 Cal
47 Grams of Fat
Fried Snickers (1)
444 Cal
29 Grams of Fat
Fried Twinkie(1)
420 Cal
34 Grams of fat
Funnel Cake (1)
760 Cal
44 Grams of Fat
Cotton Candy
171 Cal
0 Fat
100% Pure Sugar
Bloomin Onion (1/4 of one)
787 Cal (making it 3148 cal for one) this is what most people SHOULD have in two days
70.3 Grams Of Fat (total for one 281.2 this is the normal fat intake for one person for about a week or week in half)
1261 mg of Sodium (total of 5044mg for the whole thing, this is a heart attack waiting to happen)
Turkey Leg (you know you have seen it...YUCK)
1136 Cal
54g of Fat
Pumpkin Scones and Alternative Recipe
STARBUCKS PUMPKIN SCONES
Ingredients:
-2 cups all-purpose flour
-7 tbsp sugar
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp half and half
-1 large egg
Directions:
-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, half and half, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 14-16 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool
Directions for plain glaze:
-mix the powdered sugar and 2 tbsp milk together until smooth
-when scones are cool, paint the glaze over the top of each scone
Spiced glaze directions:
-as the plain glaze firms up, combine the ingredients for the spiced glaze
-drizzle this thicker glaze over the scones and allow the icing to dry before serving (at least 1 hour)
MY VERSION:
Ingredients:
-1 cup whole wheat flour
-4 tbsp ground flaxseed
-4 tbp wheat germ
-1/2 cup ground oatmeal
-4 tbsp honey
-4 tbsp sugar (yes sugar)
-1 tbsp baking powder
-1/2 tsp salt
-1/2 tsp ground cinnamon
-1/2 tsp ground nutmeg
-1/4 tsp cloves
-1/4 tsp ginger
-6 tbsp cold butter
-1/2 cup canned pumpkin
-3 tbsp soy milk
-1 large egg
Directions:
-preheat oven to 425
-lightly oil a baking sheet or line with parchment paper
-combine flour, flaxseed, wheat germ, ground oatmeal, sugar, baking powder, salt, and spices in a large bowl
-using a pastry knife, fork, or food processor, cut butter into dry ingredients until mixture is crumbly and no chunks of butter are obvious
-set aside
-in a separate bowl, whisk together pumpkin, soy milk, honey, and egg
-fold wet ingredients into dry ingredients
-form the dough into a ball
-pat out the dough onto a lightly floured surface and form it into a 1-inch thinck rectangle (about 9 inches long by 3 inches wide)
-use a knife or pizza cutter to slice the dough twice through the width, making three equal portions
-cut those three slices diagonally so that you have 6 triangular slices of dough (I sometimes like to make more out of the dough for smaller portions)
-place on prepared baking sheet
-bake for 10-15 minutes (they should be starting to turn light brown....don't overbake!)
-place on wire rack to cool
Omit the glazes all-together and drizzle with honey, but keep dry until you eat them.
The only thing I didn't substitute was the butter, but you could try leaving it out or adding 1/4 cup extra pumpkin or apple sauce to the wet ingredients.
You could even try adding dark chocolate chunks to the dough for a variation.
YUMMY ENJOY!!!!
Wednesday, October 21, 2009
Thought!!
You've got to get up every single morning with the determination that you're going to bed every night with satisfaction. Don't go to bed disappointed you didn't eat well or get your workout in! Plan and execute!
Monday, October 19, 2009
5 Fat Buring Tips!!
Have you've fallen off track and having a hard time getting back on? Or that you're having a hard time getting rid of some stubborn fat? I'm here to help you by giving you some fat burning tips! Here are 5 that are sure to get the fat melting!
1) Never let yourself plateau! (you have to push pass this)
It's important to note that our bodies are built to adapt, so when you're doing the same workouts month after month your body will begin to take notice and work much more efficiently. You do not want this if you want results! Take your body outside it's comfort zone and mix up your workout schedule every month....or every couple weeks! (trust me when I say this works)!!
2) Lift weight and don't be afraid to get heavy!
Lifting weight is a great way to lose fat! Muscle burns fat! I can't stress how much! I know some of you women might feel like you'll bulk up lifting heavy, but our body's weren't really designed for bulkiness, so go ahead! I do! And my body is a fat burning machine because of it! And if you do feel like you're getting bulky, take your weight down a few pounds and stick to reps between 12-15.
3) Circuit or Interval train!
Circuit training allows you get more burn in. Work in 10 different exercises with very little rest in between. Because you're switching exercises at such a rapid pace, you're working a lot of different muscle groups and burning a lot more calories! Or here's another idea...if you're doing cardio and running on the treadmill for an hour..................BORING and not as effective as if you introduce change. Split up your time into 4 different segments and do one 15 minute segment with the treadmill, one with the stairclimber, one with the elliptical, and one with the bike! You'll burn more calories and work your body in more ways! Which in turn = more effective use of your workout time! Plus it is alot more fun
4) Toss the simple carbs and refined flour!
I know those yummy simple carbs are hard to live without, ( I love my synder chips) but it can be done! I do it, and so you can you! If you want to ever see that six pack you HAVE to eat right. Stay away from empty, simple, refined carbs such as white bread, pasta, and rice...and, of course, baked goods and sweet treats are out of the picture! Instead eat whole wheat or whole grains! Sugar and white flour are two MAJOR road blocks in the success of a smokin hot midsection!
5) Eat often!
Eat 5-6 times a day at 2-3 hour intervals! I know I've been repeating this a lot lately, but eating frequent smaller meals throughout the day keeps your metabolism up! Most people think they'll be eating too much, but you won't. You're body was meant to burn the fuel you feed it! Would you go without putting gas in you car? I don't think so.
These are just a few tips, but the main ones that are sure to put you back on the right track.
Sunday, October 18, 2009
Week 5.5 almost 6 of P90X....BRING IT!!!!!!!!!!!!!!!!
Ok... you can say I am addicted to P90X, it seems I can't wait to get to the workouts...well maybe I could delay the Plyometrics at times. It truly is a love hate thing with that DVD!!. Seems like every work out there is a little more that I push out when it comes to my reps or jumping a little higher. I could find all day long why I couldn't do this workout but I wouldn't, the benefits out way anything that I could let be my excuse.
I would recommend this to everyone that is thinking about doing an at home fitness program. The results so far have been wonderful...I just pulled another pair of jeans that were on my skinny shelf and wore them today to church...WOOHOO!!!!!
The key is changing you thinking from I can't to I CAN!!!! You can accomplish anything as long as you put not only your mind into it but your HEART!!!
Decide and commit...
I would recommend this to everyone that is thinking about doing an at home fitness program. The results so far have been wonderful...I just pulled another pair of jeans that were on my skinny shelf and wore them today to church...WOOHOO!!!!!
The key is changing you thinking from I can't to I CAN!!!! You can accomplish anything as long as you put not only your mind into it but your HEART!!!
Decide and commit...
Cardio -V- Weight Training
I remember dreading the idea of lifting weights. I used to think cardio was the best way to get results fast and lose fat. I'd spend hours doing mountain biking (do have to say this was the best thing when it comes to cardio for me) running outside, step class, the treadmill, elyptical, stairclimber, and spinning. It's not that I didn't see some sort of results, but they weren't the results I expected or were looking for.
I'd seen numerous infomercials for P90X and became intrigued by the idea of such an intense workout revolving primarily around lifting weights. I decided to give it a try and it was honestly the best decision I have ever made for improving my fitness. I found that lifting weights gave me better results than cardio alone.
Most women hesitate starting a weight lifting program in fear of bulking up. There's absolutely nothing to fear, however, because the more muscle you have, the more calories and fat you'll burn not only while you're working out, but while your body is at rest! Your body becomes so much more efficient!
There's a rule of thumb to follow when considering the results you want to get from lifting weights. If you want to tone your body and become leaner, lift lighter and aim for 3 sets of 12-15 repetitions. If you want to build larger muscles and have more definition lift heavier and aim for 8-10 repetitions. Just make sure you are lifting the right amount for your body to max out by the last rep....meaning that if you are looking to build larger muscles, you stop at 10 reps, and could easily do 1 or 2 more, then you were not lifting heavy enough! So I recommend keeping a log of the amount of weight and the number of repetitions you are doing so you know how much to lift and how many repetitions to complete the next time you work that muscle group. Always strive to improve!
It's also important to weave cardio in with your weight training. Weight training will give you a mild cardio effect, but not enough to reap the full benefits of a good, strong cardio workout such as decreased stress levels, better endurance, and a stronger heart and lungs.
So it's not really cardio vs. weights....it's cardio AND weights! They are both such important elements in creating a well-rounded fitness routine, so make time for both! Don't fear one over the other or devote yourself to one more than the other and you will get GREAT results!
I'd seen numerous infomercials for P90X and became intrigued by the idea of such an intense workout revolving primarily around lifting weights. I decided to give it a try and it was honestly the best decision I have ever made for improving my fitness. I found that lifting weights gave me better results than cardio alone.
Most women hesitate starting a weight lifting program in fear of bulking up. There's absolutely nothing to fear, however, because the more muscle you have, the more calories and fat you'll burn not only while you're working out, but while your body is at rest! Your body becomes so much more efficient!
There's a rule of thumb to follow when considering the results you want to get from lifting weights. If you want to tone your body and become leaner, lift lighter and aim for 3 sets of 12-15 repetitions. If you want to build larger muscles and have more definition lift heavier and aim for 8-10 repetitions. Just make sure you are lifting the right amount for your body to max out by the last rep....meaning that if you are looking to build larger muscles, you stop at 10 reps, and could easily do 1 or 2 more, then you were not lifting heavy enough! So I recommend keeping a log of the amount of weight and the number of repetitions you are doing so you know how much to lift and how many repetitions to complete the next time you work that muscle group. Always strive to improve!
It's also important to weave cardio in with your weight training. Weight training will give you a mild cardio effect, but not enough to reap the full benefits of a good, strong cardio workout such as decreased stress levels, better endurance, and a stronger heart and lungs.
So it's not really cardio vs. weights....it's cardio AND weights! They are both such important elements in creating a well-rounded fitness routine, so make time for both! Don't fear one over the other or devote yourself to one more than the other and you will get GREAT results!
Friday, October 16, 2009
Your Results are 80% of what you eat!!!!!!
Wouldn't you just LOVE to have a set of abs like this woman!?!? I have been getting A LOT of questions regarding eating lately! I have also been receiving a lot of concern about working out and eating right, but not seeing results. The thing is, if you have been sticking to your workout program and THINK you've been eating right, but have not been seeing results....you're STILL not eating right and you may not be eating enough (I know that doesn't sound right and I know this is disheartening). It's not your fault! Companies and packaging make you think you're eating something that's good for you, but it's not! Guess what? Good news! I am going to help you by telling you exactly what you should be consuming! :-) Eating is 80% of your results...and getting a set of abs like the ones up above! I know this is a high number and most people consider exercise to be the most important component, but it's not! EAT CLEAN! The biggest concepts of eating clean are portion size, frequency of eating, and combination of foods you're eating.
The portion size of complex starchy carbs (sweet potatos, brown rice, whole grains, oatmeal, etc.) should be the size of what can fit in one cupped palm. The portion size of complex carbs coming from veggies and fruit should be the size of two cupped hands together. And then the portion size of your lean protein (chicken breast, turkey breast, white fish, salmon, egg whites, fat free cottage cheese, non-fat plain yogurt, etc.) should be about 4 oz., or the size of your palm (this is for meat and fish). For yogurt and cottage cheese....the equivalent of about 100 calories. And for eggs...6 egg whites.
You should be eating every 2-3 hours and 5-6 times a day, and the sixth is only if you're really hungry before you go to bed. You should really stop eating about 3 hours before you're planning on hitting the sack...your body will focus on burning fat instead of digesting.
And packing a little stash of clean foods to take with you for the day is kind of a must, but it doesn't have to be a hassle...nuts, piece of fruit, or a protein bar for example. Whenever I have to go work, I take an all natural dried fruit bar and a small baggie of almonds. It's always something that will give me energy and keep me full until my next meal
At every "meal" sitting you should be consuming a complex carb paired with a protein! There is wonderful science about how these foods work together! The carbs give you energy for the day, but carbs are primarily glucose, and when paired with protein, the glucose doesn't transfer into fat quickly like it would without the protein. And the combination of carbs and protein together result in keeping you satisfied for longer. You'll notice if you're doing it right, your tummy will start feeling a little hungry 2-3 hours later....magically when you're suppose to eat your next meal! Crazy how that works!
And here's the break down of how many servings of carbs and protein you should be getting in everyday: 2-4 servings of complex starchy carbs (I recommend sticking to 1-2 for optimal results), 4-6 servings of complex carbs from fruits and veggies (this is where most of your carbs should be coming from), and 5-6 servings of protein. And don't forget about healthy fats that come from nuts, oil, seeds, fish, and avocado. About 15% of your diet should include these, or about 25% of your daily calories. Healthy fat is hidden in protein as well, so when you're eating a piece of fish, that counts as both a serving of fat and a serving of protein.
WATER! Water is so important. Water flushes out your system, makes your organs work effectively and efficiently, helps you lose weight, and aids in digestion. Before you put anything else in your body for the day, I recommend drinking 16 oz. of water. Your body has been sitting for at least 8 hours and needs to be hydrated to effectively digest your breakfast and get your body going in the morning! Then drink a 1/2 liter with every meal. You need at least 64 oz. of water a day, but it's better to calculate half your body weight in oz. of water. Don't wait until you're thirsty to drink water!
Things to avoid (sorry, I had to bring it up!)? Soda, coffee (if you can't live without it, I know I can't drink one cup in the morning black or with skim milk...NOOO sugar), alcohol (leave out any of the hard stuff, beer, and mixed drinks....and have an OCCASSIONAL glass of dry red or white wine), SUGAR, high levels of sodium, fruit juices (any!), and anything made with white flour. I know a lot of these things are sometimes tempting and/or hard to live without, but I promise you won't miss them once you start eating clean...and they won't taste as good as you once thought they did. For something sweet, you'll crave a piece of fruit instead! And instead of those morning waffles and pancakes or sugary cereals, you'll begin to enjoy a bowl of oatmeal!
When shopping at the grocery store, be skeptical about everything in the center aisles! Start shopping the perimeter first, and when you're done with that you probably won't have room or money left to shop the inside sections, but if you do, read your labels! If you're not sure of something, don't buy it! And if the product's first ingredient isn't what the product should be primarily made of, don't buy it! If the list of ingredients is longer than the book you're currently reading, don't buy it! ALWAYS watch your sodium intake as well when looking at your food labels.
One other thing I recommend getting into your daily diet...flaxseed! This stuff has amazing benefits! Buy it whole and grind it up in your old coffee grinder you won't be using anymore :-) and sprinkle a tbsp on your oatmeal in the morning (do this with wheat germ as well)...or blend it up in a smoothie.
A great read for more about eating clean is "The Eat Clean Diet".
Monday, October 12, 2009
Week 5 and going strong!!!!
As many of you know I started P90X 5wks ago and still loving it. Just when I thought I was getting the hang of it and here comes week 5...man oh man...I still am trying to get use to Plyometrics, it is a love hate relationship. The results I have seen this past 5wks have been amazing. I have a shelf on the top of my closet that has the clothes I could not fit into for the last 6 months. I took down two pairs of jeans and they fit...WOOO HOOOO. There is nothing like that feeling, but not only is that working but also I have increased energy, I still have my sleeping issues but the energy from exercising is abling me to keep going through the day.
I can't stress enough how important exercise is for you health but as well as your well being. If you put your mind to it you can do anything....I mean anything.
I can't stress enough how important exercise is for you health but as well as your well being. If you put your mind to it you can do anything....I mean anything.
There's not enough time to exercise!!!!!!!!!!!!!!!!
How many times have a heard this (I have said it too before)...You DO have enough time! You made time to squeeze in that hour-long episode of your favorite show, so you can squeeze in a half hour of a little activity away from the couch. In fact, multi-task! Workout while watching your favorite show! And if you have to, get up earlier in the morning and get your workout in! Do what you will stick with...for me the afternoon is best, so it happens..NO EXCUSES
The only way to improve the way you CURRENTLY feel and look is by doing something beyond your regular daily activity (let's be honest...you're regular daily activity isn't cutting it if you still don't have the results you're looking for...I was doing the same thing at the gym but it wasn't working for me anymore. Reason why I started P90X)....here's where exercise comes in, people! So don't say you got enough at work, etc.
How in the world can exercise be boring? Let's define the word, shall we? Boring - arousing no interest or curiosity, not lively or spirited, listless, slow in motion or action, insensible, unfeeling, etc. NOW let's define exercise. Exercise - bodily or mental exertion, for the sake of improving health, means of practice or training, putting into action, use, or effect, etc. You figure it out...exercise does not equal boring! Think about the multitudes of activities out there for you to do indoors, outdoors, weights, cardio, adventurous, relaxing, live workouts, DVDs, etc. You WILL find something you enjoy. Mix it up! YOU DON'T have to go to the gym to be working out and getting healthy. If hiking is your thing DO IT!!!!
Exercise IS necessary! You're body was meant to maintain itself as long as you send it the right signals! And those signals are exercise and feeding it right. Exercise is necessary if you want to (don't lie and say you don't desire these) lose weight, live longer, avoid disease and sickness, have energy, etc!
You're not too tired, either, because guess what? Exercise gives you more energy!! The more you work your body, the more efficient it becomes, and the more energy you'll have throughout your day!
Yeah right you'll do it later! (this NEVER works) Putting off working out just means you're not going to do it. When you say you're "maybe" going to show up for someone's party, what does that usually mean? No, you're not going! Same thing here. Find a time you know you won't be interrupted by life and get your workout in....again, getting up early is a GREAT solution! If you don't plan it, you won't make time for it. You'll be so glad you did it!
Working late is just another "I'll do it later." Once again, make the time. Do it in the morning or sneak in a quick session at lunch or after work. SOMETHING will be better than doing ANYTHING.
If you say fitness doesn't work for you, then you're not doing it right or you're not being as honest about sticking to a plan as you think. Fitness works for everyone. Find someone to help you set up a plan! There are plenty of people who can help you...LIKE ME!!! And you have to commit to fitness and health. You can't expect much success when you're working out, but stopping at McDonald's for a burger combo once or twice a week.
Let me know if there's anything else you want me to nip in the butt for you! Get out and get fit!
Attitude
"Attitude is a little thing that makes a big difference!" ~Winston Churchill
I love this quote, it is true attitude is everything when it comes to working out (well actually everything in life)...if we start a workout program with a bad attitude it just is not going to work. There are times when I don't want to workout or do something that is expected of me. But I know to be affective I HAVE to change my attitude. Sometimes it is just sitting down and writing what is on your mind or really setting you off for the day. Other times it is reading a scripture about attitude or having some quiet time. Whatever it is that works for you DO IT. It will change how you workout.
I love this quote, it is true attitude is everything when it comes to working out (well actually everything in life)...if we start a workout program with a bad attitude it just is not going to work. There are times when I don't want to workout or do something that is expected of me. But I know to be affective I HAVE to change my attitude. Sometimes it is just sitting down and writing what is on your mind or really setting you off for the day. Other times it is reading a scripture about attitude or having some quiet time. Whatever it is that works for you DO IT. It will change how you workout.
Sunday, October 11, 2009
WHAT should you be eating??
It's time to emphasize WHAT you should be eating. And it may surprise some of you, but a large part of your results will come from what you eat, so eat clean! Most of your food should be purchased from the perimeter of your grocery store. Try to avoid over-processed food and eat lean protein, complex carbs, and good-for-you fats.
Avoid over-processed foods such as chips, some cereals, boxed dinners, some soups, packaged snacks, and even frozen veggies that contain sauces. There's almost an endless list of over-processed food surrounding the grocery store. Beware of anything that says "low-fat" or "fat-free." These often contain extra sodium, sugar, or other chemicals that your body doesn't like. Read your labels. If there's too many ingredients you cannot pronounce, then it's probably not something you want to feed your body. Also take a look around the organic and natural food sections of your grocery store.
Stick to lean proteins such as fish, chicken breast, turkey breast, egg whites, beans, tofu, soy or skim cow's milk, nonfat plain yogurt, veggie and soy products, and nonfat cottage cheese. Human bodies were never really meant to successfully and efficiently process animal protein, but these lean options are much easier for your body to handle.
Choose carbs such as whole wheat bread, oatmeal, kale, celery, broccoli, bran, beans, asparagus, artichokes, apples with the skin, prunes, peppers, brown rice, raspberries, strawberries, squash, sweet potatoes, tomatoes, romaine lettuce (or green or red leaf), cucumbers, cherries, citrus fruits, brussel sprouts, etc.
And finally eat healthy fats such as avocados, fish, olives, olive oil, raw nuts, flaxseed, hummus, and beans.
I recommend eating 5-6 times a day , every 2-3 hours. This will cause your metabolism to stay up and give you energy to get through your day. I also recommend finishing your last meal 3 hours before you go to bed. This will allow your body to finish digesting and focus on fat burning while you sleep.
WATER!!!! Guzzle it! Water is important in flushing your system and helps you lose weight as well as curb your appetite until your next meal. Try and drink half your body weight in ounces a day! Also take into account the calories you're consuming from beverages! Most people don't think that beverages count as food, but they DO! I would stay away from any fruit juice. They contain a lot of extra calories compared to whole fruit and have added sugar. (Soda)... I recommend staying away from ANY kind of soda...yes, this includes diet! Soda is EXTREMELY acidic and will kill your efforts to lose weight (I'll blog about this later). Coffee? Stick to one serving a day and avoid those crazy concoctions and try to drink regular or decaf coffee with skim milk and stevia (this I am still working on myself...lol). Green tea is actually very good for you, so go ahead and have 1-2 cups a day, but make sure it's hot and avoid those bottled varieties...stick to the tea bags. My best advice to you is to drink water whenever you can. Get a bottle and carry it with you EVERYWHERE! I know plain water is kind of boring and lacks flavor, but try adding a slice of lemon or lime, strawberries, raspberries, blackberries.! I know I would rather consume my daily calories with food and not waste them on drinks that don't satisfy my hunger.
I'll now give you an example of what a schedule might look like for someone eatting approximately 1800 calories:
3 servings of protein (3-4 oz. at 100 calories), 2 servings of fruit (1 medium piece at 100 calories), 2 servings of veggies (1 c. at 50 calories), 2 servings of carbs (200 calories), 1 fat serving (100-120 calories), 1 dairy serving (100-120 calories), and 3 snacks (100-200 calories).
7:00am, breakfast:
1 protein, 1 carb, 1 fruit
10:00am, lunch:
1 protein, 1 carb, 1 veggie
1:00pm, snack:
1 snack serving, 1 fruit
4:00pm, dinner:
1 protein, 1 veggie, 1 fat, 1 dairy
7:00pm, snack:
2 snack servings
Super Duper Cravings!!
Okay, so everyone gets cravings at some point (women, I think we have a ridiculous understanding of this uncontrollable feeling)! But I'm going to let you know it's ok to indulge and give in to those hard-to-dismiss urges without getting off track and sacrificing your fitness results!
I think most cravings fall into these four categories:
1) chocolate
2) salt
3) sugar
4) carbs
Let's nail these four territories with some healthy options that will satisfy your craving without the added guilt and shame....because we all know what happens when you give in to a savory urge by downing an entire bag of potato chips, right?
Chocolate:
Try sugar-free portioned pudding packs like Hunt's. It's thick and chocolaty and you won't miss all the calories and sugar. Plus, it will provide you with some calcium...not so bad, huh? One portion contains 70 calories.
-OR-
Try 70% Dark Chocolate. 80 calories for a square and it's funny how that little bit will cure a craving
-OR-
If you love chocolate ice cream try Skinny Cow Low-Fat Mini Fudge Pops. One pop contains ONLY 50 calories!
-OR-
Sugar Free Jello with Fat Free or Low Fat Cool Whip (this is my favorite)
Salt:
Toss back some kalamata olives! They're meaty and satisfying! Olives also contain the good fat you should be consuming in your diet everyday, so eat up! One serving of 10 olives contains 90 calories.
-OR-
Popcorn!! Popcorn is actually a pretty great way to get whole grains and fiber into your diet. Fiber helps keep you content as well as....well, you know. :-) Try Newman's Own 94% Fat-free microwave popcorn. One 3-cup serving has 94 calories.
Sugar:
Try some sorbet. A rich fruit sorbet has such an intense flavor, you'll feel more than satisfied when you're done. Try Ciao Bella Ecuadorian Passion Fruit Sorbet or Ben and Jerry's Berry sorbet. One 1/2-cup serving has 92 calories!
-OR-
Cookies!! Especially homemade....or at least if they taste like they're homemade. Try Pepperidge Farm Gingerman Homestyle cookies. There's 98 calories in 3 cookies.
Carbs:
Crackers are definitely easy to munch down without portion control, so get them in preportioned packs or put a serving size on a plate to avoid over-indulging. Try Special K Crackers in Italian Tomato and Herb Flavor. They pack an intense flavor at 90 calories for 1 pack of crackers.
-OR-
Quaker mini rice cakes in Ranch. These little guys are almost like eating crispy chips, but they're way better for you. And you can eat quite a few for very few calories. 10 crisps contain only 90 calories.
Now go out and tackle those cravings in moderation and without feeling guilty!
I think most cravings fall into these four categories:
1) chocolate
2) salt
3) sugar
4) carbs
Let's nail these four territories with some healthy options that will satisfy your craving without the added guilt and shame....because we all know what happens when you give in to a savory urge by downing an entire bag of potato chips, right?
Chocolate:
Try sugar-free portioned pudding packs like Hunt's. It's thick and chocolaty and you won't miss all the calories and sugar. Plus, it will provide you with some calcium...not so bad, huh? One portion contains 70 calories.
-OR-
Try 70% Dark Chocolate. 80 calories for a square and it's funny how that little bit will cure a craving
-OR-
If you love chocolate ice cream try Skinny Cow Low-Fat Mini Fudge Pops. One pop contains ONLY 50 calories!
-OR-
Sugar Free Jello with Fat Free or Low Fat Cool Whip (this is my favorite)
Salt:
Toss back some kalamata olives! They're meaty and satisfying! Olives also contain the good fat you should be consuming in your diet everyday, so eat up! One serving of 10 olives contains 90 calories.
-OR-
Popcorn!! Popcorn is actually a pretty great way to get whole grains and fiber into your diet. Fiber helps keep you content as well as....well, you know. :-) Try Newman's Own 94% Fat-free microwave popcorn. One 3-cup serving has 94 calories.
Sugar:
Try some sorbet. A rich fruit sorbet has such an intense flavor, you'll feel more than satisfied when you're done. Try Ciao Bella Ecuadorian Passion Fruit Sorbet or Ben and Jerry's Berry sorbet. One 1/2-cup serving has 92 calories!
-OR-
Cookies!! Especially homemade....or at least if they taste like they're homemade. Try Pepperidge Farm Gingerman Homestyle cookies. There's 98 calories in 3 cookies.
Carbs:
Crackers are definitely easy to munch down without portion control, so get them in preportioned packs or put a serving size on a plate to avoid over-indulging. Try Special K Crackers in Italian Tomato and Herb Flavor. They pack an intense flavor at 90 calories for 1 pack of crackers.
-OR-
Quaker mini rice cakes in Ranch. These little guys are almost like eating crispy chips, but they're way better for you. And you can eat quite a few for very few calories. 10 crisps contain only 90 calories.
Now go out and tackle those cravings in moderation and without feeling guilty!
Monday, October 5, 2009
Get and Stay Motivated!!!!!
Sometimes we lose the drive to keep on a straight path towards reaching our fitness and health goals. Workouts get monotonous, food gets boring, we feel like we don't have time, we cheat, we decide that skipping one day of eating healthy or working out won't make a difference....get out of your rut! It's important to find something or someone that helps motivate you to reach your goals and help you see results! So I'm going to give you a list of options to keep you on the right track!
1) Create variety in your workouts!
Working out the same way every week or month can get really boring. Switch up your workouts every month at least. Try new things, get outside! You will have something to look forward to and your body will thank you for giving it something else new to do! You'll see different (GREAT!) changes in your body because you'll be working it an alternative way.
2) Find new foods and new recipes!
Get online, find a new cookbook, or browse the grocery store. Open up your mind to new foods and flavors! Food doesn't have to be boring. In fact, you should be excited about eating and eating healthy!
3) Get a workout buddy!
Having someone you can count on to relate to and have fun with will give you a push. You can talk about your results, make goals together, and help each other reach them. You can bounce ideas off of each other as well and open each other up to new workouts, recipes, etc.
4) Subscribe to a magazine!
My favorite one is Oxygen magazine! It helps give me ideas every single month on workouts, lifting moves, targeting certain parts of my body, recipes, EVERYTHING! And the models are my greatest motivation! They have great bodies! The kind I want to achieve! So I get a push every time my new magazine comes in the mail and I see my heroes looking so fit!
5) Use an event to motivate you!
Do you have a wedding, reunion, or vacation coming up? Do you just want to look swimsuit worthy for summer? Use that as motivation! Put the note where ever your going to see it everyday...
6) Weigh your options and evaluate the effects!
Is there a cookie/cake staring you up and tempting your taste buds? Are you having a bad day and want to binge on a giant bag of Doritos? Stop yourself and think before you act! Think about all the work you've done to get as far as you have. Then think about how you KNOW you are going to feel when you get done eating that cookie or downing those chips. Tell yourself you're stronger than your urge and step away from the foods that are tempting you or better yet get them out of your house! You'll be SO glad you did!
7) Just push play!
Even if you don't feel like working out put it in anyway and press play! Chances are, after you start you'll end up finishing your workout! And if you weren't in the mood to workout BEFORE your workout, you will be in the mood after 5 minutes of warming up! And after-wards you'll be so proud you stuck it out!
8) Use your imagination!
Start thinking about the results you want and the way you want to look. Find pictures of people that inspire you with results similar to what you're looking to achieve....imagine how you'd look and how great you'd feel being that fit.
1) Create variety in your workouts!
Working out the same way every week or month can get really boring. Switch up your workouts every month at least. Try new things, get outside! You will have something to look forward to and your body will thank you for giving it something else new to do! You'll see different (GREAT!) changes in your body because you'll be working it an alternative way.
2) Find new foods and new recipes!
Get online, find a new cookbook, or browse the grocery store. Open up your mind to new foods and flavors! Food doesn't have to be boring. In fact, you should be excited about eating and eating healthy!
3) Get a workout buddy!
Having someone you can count on to relate to and have fun with will give you a push. You can talk about your results, make goals together, and help each other reach them. You can bounce ideas off of each other as well and open each other up to new workouts, recipes, etc.
4) Subscribe to a magazine!
My favorite one is Oxygen magazine! It helps give me ideas every single month on workouts, lifting moves, targeting certain parts of my body, recipes, EVERYTHING! And the models are my greatest motivation! They have great bodies! The kind I want to achieve! So I get a push every time my new magazine comes in the mail and I see my heroes looking so fit!
5) Use an event to motivate you!
Do you have a wedding, reunion, or vacation coming up? Do you just want to look swimsuit worthy for summer? Use that as motivation! Put the note where ever your going to see it everyday...
6) Weigh your options and evaluate the effects!
Is there a cookie/cake staring you up and tempting your taste buds? Are you having a bad day and want to binge on a giant bag of Doritos? Stop yourself and think before you act! Think about all the work you've done to get as far as you have. Then think about how you KNOW you are going to feel when you get done eating that cookie or downing those chips. Tell yourself you're stronger than your urge and step away from the foods that are tempting you or better yet get them out of your house! You'll be SO glad you did!
7) Just push play!
Even if you don't feel like working out put it in anyway and press play! Chances are, after you start you'll end up finishing your workout! And if you weren't in the mood to workout BEFORE your workout, you will be in the mood after 5 minutes of warming up! And after-wards you'll be so proud you stuck it out!
8) Use your imagination!
Start thinking about the results you want and the way you want to look. Find pictures of people that inspire you with results similar to what you're looking to achieve....imagine how you'd look and how great you'd feel being that fit.
Sunday, October 4, 2009
Your Body is your Home!!!
I found this comparison and analogy.....your body=your home.
"Your bones are the two-by-fours that support and protect the inner structure of your home; your eyes are the windows; your lungs are the ventilation ducts; your brain is the fuse box; your intestines are the plumbing system; your mouth is the food processor; your heart is the water main; your hair is the lawn (some of us have more grass than others); and your fat is all the unnecessary junk you've stored in the attic that your spouse has been nagging you to get rid of."
You can learn a lot about how your body works if you just think about how your house does!
"Take the same approach in taking care of your body as you would your home. You don't call the plumber if you have a little backup in your pipes. You try a plunger, life the back off the toilet and fiddle with the floating ball, and try to remedy the problem yourself. You don't call the exterminator when you spot a fly in the kitchen. You don't call the electrician if a lightbulb burns out."
Learn about how your body works and you can do the things that maintain it....and stay away from the things that deteriorate it. :-)
"Your bones are the two-by-fours that support and protect the inner structure of your home; your eyes are the windows; your lungs are the ventilation ducts; your brain is the fuse box; your intestines are the plumbing system; your mouth is the food processor; your heart is the water main; your hair is the lawn (some of us have more grass than others); and your fat is all the unnecessary junk you've stored in the attic that your spouse has been nagging you to get rid of."
You can learn a lot about how your body works if you just think about how your house does!
"Take the same approach in taking care of your body as you would your home. You don't call the plumber if you have a little backup in your pipes. You try a plunger, life the back off the toilet and fiddle with the floating ball, and try to remedy the problem yourself. You don't call the exterminator when you spot a fly in the kitchen. You don't call the electrician if a lightbulb burns out."
Learn about how your body works and you can do the things that maintain it....and stay away from the things that deteriorate it. :-)
Thursday, October 1, 2009
No Excuses!!!!!!
Today was day 22 of P90X so it was YogaX day...I love the way Yoga makes me feel...and nothing is better then when you can stretch a little deeper or hold a pose a little longer. I am looking into starting my own practice of Yoga in the office, and becoming Yoga 200 YTT certified. I am in touch with a great studio and teacher to go to the next step. I hope to get the schedule wrapped up here real soon. I am so excited this next door that is opening for me and the practice. I hope to help others find the love of Yoga and true health.
What I have realized this last 22 days is that you DON'T need a gym to get in shape..my body has already changed so much over the course of this 22 days. I have done all of this with videos bands and weights. You have to understand I was one of those believers that if you didn't workout at the gym or outside it wouldn't work..boy was I wrong.
The is NO excuse for not getting in better shape and health..there is always time even if you work 7 days a week 12 hrs a day. It only takes 30mins a day to change your current situation. You just have to want it bad enough. Nothing is more frustrating then hearing someone say I want to get in this bathing suit or have more energy or better health then complain they don't have enough time..YOU CAN DO IT..
You have to take this out your mind and put it into your heart..you have to do if for yourself not for someone else or it will not work.
Take charge of your health...if you would like help with coaching or nutritional planning please get in touch with me.
Have a Blessed day
What I have realized this last 22 days is that you DON'T need a gym to get in shape..my body has already changed so much over the course of this 22 days. I have done all of this with videos bands and weights. You have to understand I was one of those believers that if you didn't workout at the gym or outside it wouldn't work..boy was I wrong.
The is NO excuse for not getting in better shape and health..there is always time even if you work 7 days a week 12 hrs a day. It only takes 30mins a day to change your current situation. You just have to want it bad enough. Nothing is more frustrating then hearing someone say I want to get in this bathing suit or have more energy or better health then complain they don't have enough time..YOU CAN DO IT..
You have to take this out your mind and put it into your heart..you have to do if for yourself not for someone else or it will not work.
Take charge of your health...if you would like help with coaching or nutritional planning please get in touch with me.
Have a Blessed day
Tuesday, September 29, 2009
Eating right before and after exercising!!!
Time it right: Before, during and after your workout
Eating too much before exercising can cause you to feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the flip side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.
Many times I have gone running on just coffee...DON'T DO IT!!!!!!!!! So now I time it right where I have enough time to eat a yogurt or piece of toast about an hour before my workout plus water and I feel great. Almonds are always a great source of energy..but keep it to about (10) 30 mins before your workout.
Be sure to have a recovery drink within an hour of your workout as well. This helps with muscle recovery and less stains and pain the next day.
Eating too much before exercising can cause you to feel sluggish or have an upset stomach, cramping and diarrhea. That's because your muscles and your digestive system are competing with each other for energy resources. On the flip side, not eating before you exercise can be just as bad. Low blood sugar levels that result from not eating can make you feel weak, faint or tired, and your mental abilities may be affected as well, making you slower to react.
Many times I have gone running on just coffee...DON'T DO IT!!!!!!!!! So now I time it right where I have enough time to eat a yogurt or piece of toast about an hour before my workout plus water and I feel great. Almonds are always a great source of energy..but keep it to about (10) 30 mins before your workout.
Be sure to have a recovery drink within an hour of your workout as well. This helps with muscle recovery and less stains and pain the next day.
Day 21...
Day 21 of P90X
Today is KenpoX...good workout of kickboxing. There are times I am more coordinated then others, my mind is thinking one thing and my body/arms are doing something else. Thank God no one is videoing it, it could be used against me on YouTube....lol
Have a blessed day, my your day be filled with Gods grace and glory.
Today is KenpoX...good workout of kickboxing. There are times I am more coordinated then others, my mind is thinking one thing and my body/arms are doing something else. Thank God no one is videoing it, it could be used against me on YouTube....lol
Have a blessed day, my your day be filled with Gods grace and glory.
Burn Baby Burn!!!!!!!!!!!!!!!!!!!!
Muscle Burns Fat yes it is true...
The best way to increase your metabolism is by adding lean muscle tissue through strength training. Why? Because MUSCLE BURNS FAT! Simply put, muscle tissue burns more calories than fat tissue does, even when you’re at rest.
1. Strength/Resistance Training
Make it a goal to include strength/resistance training in your workout routine at least 2-3x/week. Strength training includes lifting weights, doing exercises with resistance bands, yoga, Pilates, push-ups, crunches, etc.
2. Add Resistance to Cardio
You can multi-task and add resistance to your cardio, kickboxing, or aerobic exercise of choice, by adding weighted gloves or ankle weights (careful here). As long as you use proper form to avoid injury, adding weights not only intensifies the cardiovascular and metabolic effects of aerobic exercise, but has the added benefit of increasing lean muscle at the same time!
3. Push Muscles to Failure in 8-10 reps
The latest research shows that the most effective way to increase lean muscle tissue is by lifting heavy and pushing the muscles to failure in 8-10 reps. This means that as your muscle grows and changes, you need to continually monitor your progress and adjust your weights accordingly. The stronger you get, the more weight it will take to get you to failure in 8-10 reps. Track and monitor your workouts, and continually adjust your weights for maximum results.
Girls don't worry about getting to bulky...we don't have the same hormones as the men..unless your on Roids you will be fine.
The best way to increase your metabolism is by adding lean muscle tissue through strength training. Why? Because MUSCLE BURNS FAT! Simply put, muscle tissue burns more calories than fat tissue does, even when you’re at rest.
1. Strength/Resistance Training
Make it a goal to include strength/resistance training in your workout routine at least 2-3x/week. Strength training includes lifting weights, doing exercises with resistance bands, yoga, Pilates, push-ups, crunches, etc.
2. Add Resistance to Cardio
You can multi-task and add resistance to your cardio, kickboxing, or aerobic exercise of choice, by adding weighted gloves or ankle weights (careful here). As long as you use proper form to avoid injury, adding weights not only intensifies the cardiovascular and metabolic effects of aerobic exercise, but has the added benefit of increasing lean muscle at the same time!
3. Push Muscles to Failure in 8-10 reps
The latest research shows that the most effective way to increase lean muscle tissue is by lifting heavy and pushing the muscles to failure in 8-10 reps. This means that as your muscle grows and changes, you need to continually monitor your progress and adjust your weights accordingly. The stronger you get, the more weight it will take to get you to failure in 8-10 reps. Track and monitor your workouts, and continually adjust your weights for maximum results.
Girls don't worry about getting to bulky...we don't have the same hormones as the men..unless your on Roids you will be fine.
Monday, September 28, 2009
So Far!!!!!!!!!!!
Well day 19 of P90X and loving it...I thought I would get bored with the workouts but it is awesome. Is it easy to do everyday..not always, but when we are done (doing with my best friend my husband) it is awesome. I have seen results already in the way my pants fit. They say you don't something for 21 days and it becomes a habit...we even workout on days off which is only one. You kinda miss it if you don't workout that day.
I have been doing Yoga for over 7yrs now (took time off due to double foot surgery and some of those moves put alot of pressure on the toes) and the Yoga DVD that comes with the program is 1.5hrs..it's intense at times, but makes me realize how much I have missed Yoga in my life.
If you want to commit to something try P90X it is awesome..but you have to be willing to work hard. If your not up for that don't waist your money.
I have been doing Yoga for over 7yrs now (took time off due to double foot surgery and some of those moves put alot of pressure on the toes) and the Yoga DVD that comes with the program is 1.5hrs..it's intense at times, but makes me realize how much I have missed Yoga in my life.
If you want to commit to something try P90X it is awesome..but you have to be willing to work hard. If your not up for that don't waist your money.
Great Workouts!!!!!!!!!!!
If you don't have alot of time, and your not on a program, go to this site you will find some killer workouts you can do at home or outside.
http://www.BodyRock.Tv
http://www.BodyRock.Tv
FEED YOUR BODY!!!!!!!!!!!!!!
I know this sounds completely contradictory to what you have told yourself, but in order to lose weight and get fit you HAVE to eat!! Your body was meant to maintain a healthy weight all by itself!!! You just have to send it the right signals!!
Some people drastically cut back in calories and think they're going to successfully lose weight and keep it off! This is the FARTHEST THING FROM THE TRUTH!! The weight you do end up losing is going to be primarily muscle because you are sending a signal to your body that you are starving yourself, therefore, it will hold on to as much fat as it can to protect itself. Your body starts shutting itself down (your metabolism slows to save energy) and you will not have enough energy to get through your day. Your body will not be able to properly perform its most basic daily functions. And then once you get "skinny" and start eating again your body will store what you're consuming as oppose to use it which is why you gain the weight back, often along with a couple extra pounds. This cycle is destructive!!
A person who is physically active should ALWAYS consume AT LEAST 1200 calories (men, you may want to add 200-300 extra calories), ideally in 2-3 hours increments. Unfortunately men get to eat more food than us women because their bodies contain much higher levels of testosterone and their metabolisms are generally higher. Here is a formula you can use to get a good idea of what you should be eating based on your personal stats:
In order to lose a pound a week you need to have a calorie deficit of 3500. That's a 500/day deficit by either eating 500 less calories, or burning 500 calories through exercise.
Calculate your resting metabolic rate (RMR): your body weight x 10= RMR
Calculate your daily activity burn (DAB): RMR x 20%=DAB
Calculate your daily caloric rate (DCR): DAB + RMR=DCR
Subtract 500 Calories a day: DCR-500=Total calories you should be eating per day to lose 1 lb./week
So here's an example for a 150 lb. person:
150 x 10=1500
1500 x .20=300
1500 + 300=1800
1800 - 500 = 1300 calories a day
But keep in mind that's only a starting point! As you start becoming more fit you will need to eat more food in order to supply your body with enough fuel to make progress and give yourself energy! For example...when I first started eating to get fit I ate 1200 calories but now I eat approximately 1800-2000 calories a day! And I eat every 2-3 hours to keep my body's metabolism up! The more fit you are, the less your body will store calories as fat!!! You will be sending your body the signal that it needs to use those calories!
EAT UP!
Some people drastically cut back in calories and think they're going to successfully lose weight and keep it off! This is the FARTHEST THING FROM THE TRUTH!! The weight you do end up losing is going to be primarily muscle because you are sending a signal to your body that you are starving yourself, therefore, it will hold on to as much fat as it can to protect itself. Your body starts shutting itself down (your metabolism slows to save energy) and you will not have enough energy to get through your day. Your body will not be able to properly perform its most basic daily functions. And then once you get "skinny" and start eating again your body will store what you're consuming as oppose to use it which is why you gain the weight back, often along with a couple extra pounds. This cycle is destructive!!
A person who is physically active should ALWAYS consume AT LEAST 1200 calories (men, you may want to add 200-300 extra calories), ideally in 2-3 hours increments. Unfortunately men get to eat more food than us women because their bodies contain much higher levels of testosterone and their metabolisms are generally higher. Here is a formula you can use to get a good idea of what you should be eating based on your personal stats:
In order to lose a pound a week you need to have a calorie deficit of 3500. That's a 500/day deficit by either eating 500 less calories, or burning 500 calories through exercise.
Calculate your resting metabolic rate (RMR): your body weight x 10= RMR
Calculate your daily activity burn (DAB): RMR x 20%=DAB
Calculate your daily caloric rate (DCR): DAB + RMR=DCR
Subtract 500 Calories a day: DCR-500=Total calories you should be eating per day to lose 1 lb./week
So here's an example for a 150 lb. person:
150 x 10=1500
1500 x .20=300
1500 + 300=1800
1800 - 500 = 1300 calories a day
But keep in mind that's only a starting point! As you start becoming more fit you will need to eat more food in order to supply your body with enough fuel to make progress and give yourself energy! For example...when I first started eating to get fit I ate 1200 calories but now I eat approximately 1800-2000 calories a day! And I eat every 2-3 hours to keep my body's metabolism up! The more fit you are, the less your body will store calories as fat!!! You will be sending your body the signal that it needs to use those calories!
EAT UP!
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