Tuesday, November 29, 2011

7 "secrets" for fat loss

I found these great "secrets" to fat loss. Like many of the tips and tricks that I give you on this blog, they are pretty simple in concept, but application can be a bit tricky.

Secret #1: Keep on Moving
If you're serious about keeping the weight off, you need to be serious about your workouts. Keep your activity level high, both in and out of the gym. Your workouts should consist of both cardiovascular training and strength training. While out of the gym make an effort to move as much as possible by taking the stairs, going for walks or jogs and participating in recreational activities. 

Secret #2: Be a Healthy Eater
Sorry, you can't go back to eating at the drive thru and expect to maintain your weight loss. Focus on these 3 aspects of healthy eating:            
               *Keep calories low. Gone are the days of eating mindlessly. Be aware of everything that goes into your mouth, whether by journaling or simply keeping a mental tally.
               *Be careful. Eat small portions, avoid high-calorie foods and check nutrition labels. You don't have to swear off chocolate forever, just eat it occasionally with portion control.
                *Eat a balanced diet. Include a variety of fruits and vegetables, lean meats and whole grains.

Secret #3: Turn off the TV
The average person watches a whopping 35 hours of television each week. People who successfully maintain weight loss, on the other hand, watch an average of 7 hours or less. TV watching encourages snacking and puts you in a sedentary position on the couch. Spend less time in front of the TV and enjoy longer lasting weight loss.

Secret #4: Keep it Simple
While it is important to keep a variety of fruits and vegetables in your diet, your diet should be fairly simple. Create a repertoire of basic whole foods: fruits, vegetables, lean meats, whole grains, beans and nuts. When you cut down on your options it becomes easier to stick to your plan, making weight loss guaranteed.

Secret #5: Track Yourself
Your biggest fear is gaining back every solitary lost pound, but don't be afraid of your scale, and tape measure. Weigh and measure yourself at least once each week to monitor any gains. If the numbers begin to climb then reduce calories and increase your exercise.

Secret #6: Eat for the Right Reason
Emotional eating is one of the top reasons that people are overweight. It's very important that you view food as fuel, not as an answer to deeper emotional needs. When food becomes more than just fuel, the pounds quickly add up. If you want to keep your weight under control, you're going to have to eliminate emotional eating.

Secret #7: Forget All-Or-Nothing
No one is perfect – not even you! There will be days when you eat more calories than you should have. There will also be days when you miss a workout. Don't let small slip ups send you into a tailspin of all-or-nothing sabotage. Simply get back to your healthy lifestyle rather than letting yourself backslide into your old habits.

Don't try to tackle these all at once. Remember, make one simple change at a time. This way you will be able to stick to your goal(s) and build life long habits!
Every small change you make is one step closer to your ideal body, and lifestyle!

Thursday, November 17, 2011

The perfect workout for when you have no time, or equiptment

I have been loving this, no equipment required, 10 min workout lately!
It's great for both cardio and strength conditioning, and you can make it as hard, or easy as you need/want to.
It's the perfect workout for those days when you just don't have anytime.
Here's how it works;
Below I will list several exercises, I usually rotate between a few of these and switch them up, so I don't get board...
The routine is 30 sec on and 3 sec prep for the next exercise. If you can't handle them back to back use a 30 "break" to jog in place.

*Frog Jumps
*Scorpion Thrusts (30 seconds on each leg)
*High Knee Skipping
*1 Leg Glute Walkout (30 seconds on each leg)
*Donkey Kicks (30 seconds on each leg)
*Walking Lunges (forward)
*Walking Lunges (backwards)
*Low Jump Backs
*Eccentric Push Ups
*Split Squat Jumps
*Ski Jumps
*Front Plank
*Side Planks (30 seconds on each side)
*Mountain Climbers
*Push Ups (clapping, or normal)

I usually will chose 8-9 of these, and repeat them twice, (or three times, if I'm feeling awesome...)

Wednesday, November 16, 2011

How to "cheat" this Thaksgiving, without all the guilt

Thanksgiving is just around the corner. We all know what that means... rolls, potatoes and gravy, stuffing, and lest we forget...pie
I, like all of you, want to enjoy this holiday spent with friends and family, without feeling awful the next day, or gaining 10 pounds in one meal. I am going to let you in on a little secret. It is possible to enjoy your holiday meal and keep your slim figure!
It's going to take a bit of work, but trust me, it's worth it.
As I have mentioned earlier, our bodies handle carbs (the kind that come from rolls, stuffing and even pie crust) and starches (such as mashed and sweet potatoes) much better right after a good workout.
What does this mean for you on Thanksgiving? You now have even more motivation to workout while the turkey is still in the oven!
It's simple, do a good 20-30 min workout, a few minutes to 3 hours before dinner,  and have some yummy rolls without all the day after bloat and guilt attached. Now remember, gorging yourself is not healthy at any time, so keep your portions reasonable, and stop eating when you feel 80% full, but overall, just enjoy!

Here are a couple of other tricks to help you have a healthy, and delicious Thanksgiving.
      *Enjoy your sweet potatoes, not only are sweet potatoes delicious (even without the marshmallows and sugar added) but they are packed with vitamins and anti-oxidants! Eating sweet potatoes in place on your standard white/mashed potatoes will save you on some unnecessary starch and give you a good vitamin boost!
       *Make wheat, or whole grain  rolls. This way you will get way more bang for your buck as far a whole grains and nutritional benefit than with your standard white bleached rolls.
      *Try to eat fruit or pumpkin pie as they are going to have more vitamins and a bit less fat than a cream pie.
     *When making your Thanksgiving plate, fill it first with the healthier options (white turkey meat with cranberry sauce, steamed vegetable medley, salad, etc...) once you have loaded  up on these then you can add the less healthy options, mashed potatoes and gravy, stuffing, rolls and what not. Once you start eating, eat the healthier foods first, leaving less room in your tummy for those other options.

I know this feels like a lot of rules for you to follow, but it's actually pretty simple, and trust me, you will thank me later.

Tomorrow I will post a perfect, "no time to workout" workout for you to do on Thanksgiving.

Monday, November 7, 2011

Help me name my video!

I am making a workout video, and I need your help!
I need a name for the video, it's going to be a fat-blasting combo of resistance training and cardio.
The only things you need are: a resistance training band, and an exercise mat!
If your name is chosen for my video you will receive a free copy!
Either leave a comment on my blog or Facebook page!

Tuesday, November 1, 2011

Low Carb Pumpkin Muffins

The Holiday Season is officially upon us.  Who are we kidding? "Weight gain season" is officially upon us.
I found a recipe for some yummmy low carb pumpkin muffins. Just because you are trying to stay fit does not mean that you can't enjoy a sweet treat every now and then!

Here's what you need...

1/2 cup coconut flour (find at natural foods store)
2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup canned pureed pumpkin
6 eggs, beaten (I like to use Omega 3 eggs)
3 Tablespoon coconut oil, melted
1/3 cup honey
1 teaspoon vanilla extract
12 pecans for topping

Preheat oven to 400 degrees F. Oil muffin pans.
In a medium bowl, combine the coconut flour, spices, baking soda and salt.
In another bowl, place the pumpkin puree then add the eggs one at a time, mixing well after each addition. Add melted coconut, honey and vanilla and mix until well combined.
Add the flour mixture to the pumpkin mixture, blend with a whisk until most lumps have disappeared.
Spoon into prepared muffin pan, filling each muffin 2/3 full. Bake for 18-20 minutes or until golden.
Place on wire rack to cool.

Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.


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