Archive for August, 2009

Secrets to Losing 46 Pounds

s+before Secrets to Losing 46 Pounds

Here are my secrets to losing 46 pounds and My husband saying, “You look 10 years younger!”

My whole body is becoming toned and firm and as my husband says, “You look 10 years younger.” My tush has a very nice round shape instead of flat and flabby and my upper thighs and ankles are thinner and more shapely than they have been in years and my belly is shrinking! Some of my clothes are literally hanging off my body!

Intervals Soundtrack Audio & Video Sampler

Filmed a sampler of what true intervals are all about using the Fit Yummy Mummy Interval Training Soundtracks!

Give it a go and leave a comment below to let me know what you think!

Here is the soundtrack sample:

Download your Interval Training Soundtracks today and FEEL what a difference it makes to YOUR cardio workout!

Click Here>>>
Fit Yummy Mummy Interval Training Soundtracks

FYMI+feedback Intervals Soundtrack Audio & Video Sampler

“I used the soundtrack today for my intervals and they ROCKED! I found that I got a much better workout when I didn’t have to watch the clock and I could just concentrate on what I was doing. Now if I could only remember to tighten my core I’d be set! Thanks for putting this together Holly it really helped!”

~ Katherine, Colorado Springs, CO

“Wow!! I purchased the Interval Training Soundtracks last night and tried the advanced level this morning and it totally blew me away. This is awesome!! Holly, you’re a genius. It is so fun to do with the soundtracks that I may do another one this evening. This is just so motivating for me to want to do my intervals. Thanks a bunch, Holly.”

~ Elsa, Laredo TX

“Hey Holly,
I love your new interval program with the timed music and cued voice. This is going to make a difference in my workouts and my fitness outcome!! I am so excited, I can hardly contain myself.”

~ Elaine, Galt CA

“This is such an awesome sound track! I am so excited to do it again. it showed me I wasn’t working hard enough before-it was so easy to slack off but this really motivates you to keep trying harder until the end. My fiance was watching me when I was doing my intervals and he thought it was awesome! I couldn’t stop smiling while I was working out ~ haha!”

~ Katie, Kawakawa, New Zealand

FYMI Intervals Soundtrack Audio & Video Sampler

Take the guess work out of Interval Training!

DONE-FOR-YOU Pre-Programmed Workout Soundtracks With Me as Your Personal Coach Telling You Exactly When To Start And When To Stop With Strategically Placed Countdowns and Updates, With All The Motivation You Need To Complete An Intense Interval Session!

No more watching the clock, trying to find the right music to match, or trying to find the motivation to push through another intense intervals session.

See complete package options HERE > “Fit Yummy Mummy Interval Training Packages

All soundtracks are accessed online and can be downloaded as the music file of your choice.

FYMIdl Intervals Soundtrack Audio & Video Sampler

You have 2 package options – The basic with 1 soundtrack and the Deluxe with 3 soundtracks.
Download your tracks today, cut your cardio time in 1/2 and supercharge your results! Click Here>>>
Fit Yummy Mummy Interval Training Soundtracks


>>> Be sure to Leave a Comment Below to
let me know what a difference these tracks make to
your Interval Workouts!<<<

sig Intervals Soundtrack Audio & Video Sampler

I Have Questions About Intervals!

 

rope jumping%20133x200 I Have Questions About Intervals!

 

Okay…. so you have questions about intervals.   They are a shorter, more intense form of cardio that will help to deliver faster results when added to your fat loss plan ~ but you are still left with some questions about this new approach.

Let me know if this list of Q and A helps!

1. “You really only do cardio for 45 minutes a week?”

Yes, I do – if you have not already noticed, I am one busy gal….I do not have the time to spend any more than 10-15 minutes a workout – nor do I have the patience or attention span!

Fit Yummy Mummy Intervals are the ONLY cardio you will ever catch me doing….and to be WAY super honest with you – on an average week, I only get two, 10 min intervals sessions in. If I am in need of an energizing kick, I will throw an 8-10 minute session in during the middle of the day.

And yes, I am living in my ideal body – but even when I am looking to lean out, I am truly at most doing Intervals 3 days a week ~ this allows me to stick to it and also provides me the time needed to get my resistance training in too. This is one of the tricks to the Fit Yummy Mummy Workouts – when they FIT your lifestyle….you will actually Stick To Them (which equals far greater results than doing the excuse approach).

2. “What about Heart Rate?”

Fit Yummy Mummy’s at ClubFYM who do use a heart rate monitor follow these guidelines:

Correlation with RPE (Rate of Perceived Exertion)

10 = 90-100%

8-9 = 80-90%

5-7 = 70-80%

3-4 = 60-70%

2 = 50-60%

The highs are 80-90%, and the lows are more like 65-75%.

You do need to calculate for yourself what your target heart rates are based on age and fitness level and discuss this with your Dr as needed. Once you know how the percentages correlate to the BPM, you are good to go!

Intervals are a short and sweet but SUPER intense so it is very important to be sure you have checked with your physician before you begin and then work your way up to the more intense levels.

The Fit Yummy Mummy Interval Training Soundtracks have mapped out the guidelines for you, giving you a place to start and make adjustments based on how quickly you progress.

3. “So all I have to do is 45 min of cardio a week and I will lose more weight and get rid of my fat belly?”

Not at all what I am saying.

Intervals are meant to enhance your results when added to the efforts you are making to lose fat.

The process of fat loss requires that you are taking steps to boost your metabolism and take care of YOU.

This means you must be following a full body resistance training program, that keeps you challenged and changes every 4 weeks or so, you are doing the RIGHT amount of cardio – as demonstrated here, intervals are the way to go – and of course you MUST take a closer look at what you are eating.

Sorry – you just cannot rid your body of FAT by trying to exercise out the calories you overeat.

(same is true of the opposite scenario – you cannot lose fat by overexercising and undereating)

And yes, I absolutely can address your Resistance Training Questions in the posts to come. Just be sure to let me know what your questions are!

4. “I have an injured ________(fill in the blank), what intervals can I do?”

Just like you must speak with your Dr before starting a New exercise/nutrition program – it is imperative that you speak to your Dr if you have any type of injury to your back, neck, knees, etc.

It is not my place to determine your state of physical healthy – especially online through an email. You must find out what limitations your injury presents you with and then ask your Dr what types of exercise are appropriate for you and your injury. I am not able to tell you what you can and cannot do.

5. “But I enjoy my hour cardio workouts”

Good for you.

And like I said in yesterday’s video, if this is what makes you happy and you are loving the results you are getting from these longer cardio sessions then I am not about to tell you otherwise.

6. “Where should I start?”

I believe everyone should start at the Beginning!

No matter how advanced you think you are or how much experience you have with working out, when you are learning something new, better to ease into it, get a feel for it and identify strengths and areas of improvement.

Doing too much too soon always leads to burn out or worse – injury. Do not zap the fun out of this before you even begin!

So once you have the good to go from your dr, I would suggest choosing a doable body weight option and just trying out what a “1 min on, 1 min off” session to see what it feels like, allowing yourself to work for about 10 minutes. Keep track of what you notice in a workout log and make adjustments as you complete each workout.

Download your Interval Training Soundtracks today and FEEL what a difference it makes to YOUR cardio workout! And let me know if you have any other questions about intervals.

FYMI+feedback I Have Questions About Intervals!

“I used the soundtrack today for my intervals and they ROCKED! I found that I got a much better workout when I didn’t have to watch the clock and I could just concentrate on what I was doing. Now if I could only remember to tighten my core I’d be set! Thanks for putting this together Holly it really helped!”

~ Katherine, Colorado Springs, CO

“Wow!! I purchased the Interval Training Soundtracks last night and tried the advanced level this morning and it totally blew me away. This is awesome!! Holly, you’re a genius. It is so fun to do with the soundtracks that I may do another one this evening. This is just so motivating for me to want to do my intervals. Thanks a bunch, Holly.”

~ Elsa, Laredo TX

“Hey Holly,

I love your new interval program with the timed music and cued voice. This is going to make a difference in my workouts and my fitness outcome!! I am so excited, I can hardly contain myself.”

~ Elaine, Galt CA

“This is such an awesome sound track! I am so excited to do it again. it showed me I wasn’t working hard enough before-it was so easy to slack off but this really motivates you to keep trying harder until the end. My fiance was watching me when I was doing my intervals and he thought it was awesome! I couldn’t stop smiling while I was working out ~ haha!”

~ Katie, Kawakawa, New Zealand

FYMI I Have Questions About Intervals!

Take the guess work out of Interval Training!

DONE-FOR-YOU Pre-Programmed Workout Soundtracks With Me as Your Personal Coach Telling You Exactly When To Start And When To Stop With Strategically Placed Countdowns and Updates, With All The Motivation You Need To Complete An Intense Interval Session!

No more watching the clock, trying to find the right music to match, or trying to find the motivation to push through another intense intervals session.

See complete package options HERE > “Fit Yummy Mummy Interval Training Packages

All soundtracks are accessed online and can be downloaded as the music file of your choice.

FYMIdl I Have Questions About Intervals!

You have 2 package options – The basic with 1 soundtrack and the Deluxe with 3 soundtracks.
Download your tracks today, cut your cardio time in 1/2 and supercharge your results!

Click Here>>>
Fit Yummy Mummy Interval Training Soundtracks


>>> Be sure to Leave a Comment Below to
let me know what a difference these tracks make to
your Interval Workouts!<<<

sig I Have Questions About Intervals!

Cardio Is A Waste Of Time

002 Cardio Is A Waste Of Time
It’s true! Cardio Is A Waste Of Time.

How much have you invested in your cardio program?

What results have you achieved in return?

Traditional cardio is zapping your precious time, energy and motivation.

There is a better way ~ a cardio short cut!

Intervals

What are intervals again?

5 Back to School Fitness Tips for Busy Moms Video

backtoschool1+400x300 5 Back to School Fitness Tips for Busy Moms Video

 

Below are 5 back to school fitness tips for busy moms!

“Back to School” Season sure can throw our fat loss plans and fitness routines into a tail spin!

While it is the norm for moms to put their own needs on hold while we make sure our children are all set and ready for THEIR new school routine, there is no better time than NOW to take a step back and create a plan that works for you!

Even if you already have a fitness plan in place, you may need to reevaluate the plan you have been following, make some adjustments so you can continue to see results.


Think about this:

We expect our children to learn and follow a new routine.

We expect our children to recount the days lessons.

We expect our children to challenge themselves.

We expect our children to recover from the day’s adversities.

We expect our children to learn from their mistakes.

Why not expect the same of ourselves?

We’ve motivated our children to begin a new school year, so share some of that motivation with yourself!

This week I will be sharing simple success tips to help busy moms boost energy levels, cut cardio in half, simplify meal planning and get a fast, body shaping workout in while Balancing ALL the responsibilities that come with Back to School Season!

Down+Red+Arrow 5 Back to School Fitness Tips for Busy Moms Video

To get you started here are 5 Simple Back to School Fitness Tips!

1. Avoid Morning chaos

Prep it all the night before. Mornings do not have to start off stressing you to the max. With a little planning, everyone’s day can begin with confidence and a smile.


2. Breakfast

Take the time to eat the most important meal of the day. Moms are notorious for skipping this meal for they are simply too busy taking care of everyone else. Do something different this school year and fuel your body each and every morning.

My favorite: eggs, greek yogurt and blueberries. Quick, satisfying and super energizing.

3. Mark your calendars
You schedule your children’s events, schedule your workouts, they are just as important.


4.. Eliminate Afternoon Cravings

Enjoy an after school snack with your children. Remember – Protein and Produce! Fresh fruit and a handful of nuts is a healthy and energizing snack for everyone. Wash it down with a tall glass of water!

5. Get Moving

Kids need 60 minutes of physical activity every day….don’t expect that need to be met at school…ensure it happens and join them! Take it outside after school. Tyler’s favorite “back yard game” – Kick Ball. We somehow manage to make him roll on the ground in laughter every time.

When you take a step back and identify the simple steps you can take each day to incorporate a fit and healthy lifestyle, it becomes 100 times more manageable.

September is your month to get Serious about our fat loss efforts and notice a positive change to how you look and feel as you head into fall.

sig 5 Back to School Fitness Tips for Busy Moms Video

Need some extra support, guidance and motivation?
Log in and join me and the FYM moms at ClubFYM.com

We all sharing our own Back to School Fat Loss Action Plans. Grab up some great ideas and a Ton of support today!

1sig 5 Back to School Fitness Tips for Busy Moms Video

Brand New Bikini Body at Age 40!

serena+bikini Brand New Bikini Body at Age 40! serena+22 Brand New Bikini Body at Age 40!

I haven’t bought a bikini in 20 years!

 

More than thinner thighs, the ability to banish cellulite and flatten her mommy belly ~ Serena has discovered Confidence and a brand new bikini body at age 40!

“After having my 4 beautiful children and just turning 40 I never thought I could get away with wearing a bikini again, but after taking and seeing the photos I think maybe I can.

Back To School Nutrition For Busy Moms Quick Tips Video

Wrapping up the answers to this week’s questions in a Back To School Nutrition For Busy Moms Tips Video just for you!

Sharing….

* Where I find Tyler’s cool snacks

* Healthy cookie recipes

* How to handle picky and finicky eaters

* Why in the World did I give Tyler processed food?????

10 Healthy After School Snacks In A Hurry

 

Green%20Apple%20173x200 10 Healthy After School Snacks In A Hurry

 

Need some quick, easy and healthy after school snack ideas?

Tyler is excited to show you what is in his Snack Box!

 

The key to making your children’s after school routine successful and stress free is Planning Ahead.

Yes – there is the “P” word again, again and again – maybe if I tell you enough, it will make a difference for you.

You must know what to have on hand – which Tyler has mapped out for you – and make it easy to access.

We keep Tyler’s snack choices simple which lends to super EASY access and meal prep if necessary with flexibility built in so Tyler has a variety of options which keeps his snacks fun and healthy! Oh and PORTABLE – for there will be times when I pick him up from school and we are on our way to practice, game or other after school activity.


Together Tyler and I make sure his after school snacks have

1. Protein

2. Produce

~ Quality Protein – deli meats, eggs, nuts, nut butters, yogurt, milk (typically almond milk, goat milk or organic milk made by Horizon), beef jerky, etc.

~ Produce (think fruits and veggies)


A note on Allergies
-

Yes, I am FULLY aware of the fact that there are such things as ALLERGIES. I am simply sharing what WE use and what works for us. If you or your child or even your child’s school is not able to eat NUT products for example….then DON’T. And by no means does the omission of this ingredient mean your choices are limited. There are PLENTY of protein and produce options that you can choose from. New food choices are there when you choose view this from the glass as half FULL rather than empty. Try it. It works.

A note on Carbohydrates

When giving your children carbohydrates – yes fruits and veggies but also breads, cereals, crackers, bars, etc. – be sure to choose carbohydrates high in Fiber and low in sugar. Whole grains in the form of high fiber, low sugar crackers, pretzels, bite sized cereals, etc. Kashi products are great – if you do not have access to Kashi – simply compare labels. My point is to help you avoid typical snack option that are loaded with added sugars, artificial ingredients, high fructose corn syrup and those with 1 gram or Less of fiber.

My rule of thumb: If any snack food is brightly colored and/or has a cartoon character on it – SKIP IT. This is the work of clever marketers attempting to play into the emotions of your children. Do not Fall for it! Do not willingly put this junk in the growing bodies of your children.

TIP: If it is NOT in the house -your children canNOT eat it!


Tyler’s Top 10 Favorite After Snacks

1. Frutabu and almonds

2. Hummus, baby carrots and Kashi crackers

3. Z Bar or Chocolate Peanut Butter Prograde Cravers and apple slices

4. Horizon Yogurt and banana

5. Horizon Milk and bite sized Kashi Cereal

6. PB, wheat pretzels, and apple slices

7. String cheese and bell pepper strips

8. Deli meat roll up and grapes

9. Beef jerky and sliced nectarines

10. Kashi Crackers and Laughing Cow cheese

ALL snack choices are natural, simple and easy!

When you approach creating healthy after school snacks for your children in this manner – it is easy. Just have a few grab and go food items on hand so you can mix and match. As you can see in the video – Tyler has easy access to his snacks.

Too often we make it hard on ourselves by trying to PLEASE our children. Well our children need us to set the example and take control by giving them Healthy Options – for many children do not know what is good for them.

YES….Tyler does eat the not-so-supportive cookies and fruit snacks but NOT every DAY. He actually knows and understands the concept of MODERATION – which he calls “Once in a while”.

Teach your children what this means.

Make the good stuff easily available.

Set the example by eating the good stuff too!

Do you need help? Then get FitYummyMummy or join ClubFYM

What new HEALTHY After School Snack are you going to add to your snack box? Leave a Comment Below!


This week will be dedicated to Busy Mom Back To School Success Tips!

backtoschool1+400x300 10 Healthy After School Snacks In A Hurry

Video Tips, Checklists and “How To” strategies from a Mom who KNOWS ; )

Covering everything from how to prepare for and manage busy mornings to healthy lunch box ideas with my co-star Tyler Matthew!

sig 10 Healthy After School Snacks In A Hurry

Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!

 

Unsaved%20Project%20300x117 Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!

 

“Quick and Easy”

The #1 request of Busy Moms when it comes to Back To School Lunch Box Meal Ideas.

Unfortunately, many of the “quick and easy” options found in the grocery stores today have nothing good to offer – just colorful packages made up of refined carbohydrates, too much sodium and loads of sugar and high fructose corn syrup – filling our children’s bodies with Empty Calories and unhealthy ingredients.

As a Fit Yummy Mummy I am more than Happy to help spread the word along with my son Tyler – to help busy moms and kids see that quick and easy CAN be Healthy and FUN – saving your child from harmful, empty calorie foods and saving YOU money!!!

A Healthy Lunch Box Has….

1. Protein

2. Produce

3. Fiber

and yes, WATER to drink.

If I ever sound like I am repeating myself when it comes to healthy eating strategies for you or your children….that’s because I am! The same principles apply to every single meal/snack you and your children eat.

In the hustle and bustle of our daily lives, it is easy to fall prey to the convenience foods that are promoted to us and our children – lunchables, 100 calorie snack, juice boxes, cartoon themed phony fruit chews, etc. Have you ever counted up how many grams of Sugar is in your child’s lunch?

Let’s be honest

- how much time does it really take to slice an apple, throw some veggies in a baggie or layer some good quality protein in a whole grain sandwich or tortilla?

As busy moms we are always in search of Short Cuts… well this is ONE short cut that sure, may save YOU a few minutes of time and effort, but have you considered what it will cost your children in the long run?

Start this new school season with a NEW tradition – one based around Healthy Choices.

And I know I will get hit with the…..”healthy food is boring” or “my kids won’t eat this”. Stop with the excuses and make the necessary adjustments so your children WILL be on board for positive changes. THEY need YOUR guidance and direction.

They are learning from YOU. Set the example, teach your children, invite them to create and design their meals, make healthy lifestyle changes together.

win%20500x97 Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!


Congratulations Moms!

Of the 67 comments left, 5 Moms were randomly chosen and are listed below. Are you one of the winners?

Just send me an email so I can deliver your Bonus Lunch Box Makeover to you!

Holly@FitYummyMummy.com

tflyer%20300x287 Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!

1. Elizabeth

“My oldest little boy will be going into second grade just like you Tyler! I have a 1.5 and 3 year old at home as well. I think we do well for breakfast with cereal, oatmeal, fruit and/or smoothies. Lunches are our issue.”

2. Ashleigh

I have three sons my oldest is going into Kindergarden in Sept. He always wants a mayo sandwich and cucumber slices for lunch. I want to know what’s a fun way to do his lunches so he’ll eat something else with more variety.

3. Kim

“Tyler, I hope you enjoyed your first day of school. My son, Brandon goes to kindergarten in a few weeks and he really wants me to fix him his lunch to take to school. Any ideas would be helpful.”

4. Alison

“last year for lunch, my 7 year old ate a peanut butter and jelly sandwich every day! I told her that is not going to happen in 2nd grade, but I am at a loss about what to pack in her lunch.”

5. Lusanda

“I need lunch box meal ideas for my kids’ lunchbox (2.5 and 5 years), everyday it’s a slice of bread with peanut butter, apple, banana and yoghurt. My son now hates yoghurt because he eats it everyday. I really need some exciting ideas.”

What is your child’s favorite lunch box meal? Leave a comment below!


Please stay tuned for ALL next week will be dedicated to
Busy Mom Back To School Success Tips!

backtoschool1+400x300 Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!

Video Tips, Checklists and “How To” strategies from a Mom who KNOWS ; )

Covering everything from how to prepare for and manage busy mornings to healthy lunch box ideas with my co-star Tyler Matthew!

sig Lunch Box Meal Ideas ~ Quick, Easy AND Healthy!

Healthy Back To School Breakfast Ideas

 

healthy breakfast istock 000002880371xsmall%20300x200 Healthy Back To School Breakfast Ideas

 

“I’m needing some quick and easy healthy back to school breakfast ideas
for the kids.”
~ Janene

 

You already know this Moms….Breakfast is the most important meal of the day for everyone, but it’s even more important for our children.

They NEED essential nutrients to be active, alert and energized in the morning. Not just energy for a healthy Body but Energy for a healthy brain so our kids can….

* Concentrate and stay alert

* Solve problems and remember important information

* Be creative and imaginative

* Learn fundamental skills

This is why a healthy breakfast is so important – yet many of the quick and easy breakfast choices are filled with empty calories – mainly SUGAR.

Today, it is estimated that we (children and adults) consume around 1/4 to 1/2 pound of sugar each and every day – and this adds up to total of around 90 to 180 pounds of sugar going into our bodies every year!

It doesn’t have to be like this Moms!

We CAN make a difference! Tyler and I are here to tell you and show you that it IS possible to have fast and healthy breakfast options for your children.

The key to making your children’s mornings successful is Planning Ahead.

Yes – there is the “P” word again.

I keep Tyler’s breakfast choices simple which lends to FAST meal prep with flexibility built in – so Tyler is able to have a variety of options keeping breakfast fun and healthy!


Together Tyler and I make sure his breakfast has:

~ quality protein

eggs, nuts, nut butters, yogurt, milk (typically almond milk for cereal and on Fridays he enjoys his “special milk” an organic chocolate milk made by Horizon).

~ healthy carbohydrates (think Fiber and Fruit)

Always, always, always fresh fruit!

Choose carbohydrates high in Fiber. Whole grains in the form of high fiber, low sugar cereals, waffles, English muffins, wraps, breads. Kashi products are great – of you do not have access to Kashi – simply compare labels – avoid products that are loaded with added sugars, artificial ingredients, high fructose corn syrup and those with 1 gram or Less of fiber.

My rule of thumb:

If it is brightly colored and/or has a cartoon character on it – SKIP IT. This is the work of clever marketers attempting to play into the emotions of your children. Do not Fall for it!

When you approach breakfast for your children in this manner – it is easy. Just have a couple food items on hand so you can mix and match.

ALL food choices are natural, simple and FAST to prepare.

Too often we make it hard on ourselves by trying to PLEASE our children. Well our children need us to set the example and take control by giving them Healthy Options – for many children do not know what is good for them.

Tyler and I have been sharing healthy breakfast ideas from quite some time now.

Here is a quick list of Additional Breakfast Tips and Videos you will also find helpful:

>>>> How to Make Chocolate Banana Pancakes <<<<

>>>> 3 Tips for a Healthy Breakfast: Video by Tyler <<<<

Give these back to school breakfast ideas a try and let Tyler know what you think! Leave a Comment Below!

 


Please stay tuned for ALL next week will be dedicated to
Busy Mom Back To School Success Tips!

 

backtoschool1+400x300 Healthy Back To School Breakfast Ideas

Video Tips, Checklists and “How To” strategies from a Mom who KNOWS ; )

Covering everything from how to prepare for and manage busy mornings to healthy lunch box ideas with my co-star Tyler Matthew!

sig Healthy Back To School Breakfast Ideas