What will be most helpful for you as you commit to your Spring Fat Loss plan?
What will be most helpful for you as you commit to your Spring Fat Loss plan?
Feb. 2008, I signed up for the
Fit Yummy Mummy Transformation Challenge
Fit Yummy Mummy Transformation Challenge
first the day after I downloaded the E-book.
I was looking for a way to get fit that was doable for a busy Mom. I think I googled “fitness for Moms”. I found Fit Yummy Mummy and was hooked! I hoped that FYM would help me get my energy back because I was feeling run down, out of shape and frustrated that no matter how hard I tried my weight wouldn’t budge.
I have 6 children and one stepson who range in age from 28 down to 7 so they are all going different directions! I need so much energy just to be supportive to all of them!
When I started my very 1st Transformation Challenge, I was walking a lot and only eating 3 meals a day. I did not eat junk food, no soda or chips, so I thought I was eating healthy.
When I saw how healthy and fit Holly was with Fit Yummy Mummy, I realized new changes could be made. Plus I could live with only 15 minutes a day of exercise and the food plan sounded great!
After the first 12 week challenge, I had lost 10 pounds and my waist went from 29 inches to 26 inches!
Body weight exercises for fat loss are the foundation of many of my Fit Yummy Mummy workouts.
No fancy equipment needed ~ just your own body.
All moves can be done right at home.
I love full body moves that challenge all the large muscles for a supercharged metabolism and a lean, toned body.
Here are the 7 best body weight exercises for fast fat loss you can do anywhere.
1. Prisoner Squat
Feeling tired and sluggish?
Unable to lose weight?
Have a bulging belly?
Suffer from acid reflux, acne, headaches, etc.?
Well the only thing that could be causing all of this must be the Toxins in your body or maybe those scary parasites the popular cleansing products tell you about.
Wouldn’t that be a relief ~ knowing that’s all it is!
I work out between 4 and 5 days per week, doing a variety of cardio and weights. I usually focus one day on cardio and the other day a split between cardio/weights. I’ve been reading about intervals. I use them on the treadmill at rest going 3.5mph and 4.0 mph on the interval…
I don’t find that I burn more calories this way though…any suggestions? I typically burn 435 calories in a 40 minute workout on treadmill ….any help or advice would greatly be appreciated.
I teach the Fit Yummy Mummy’s to keep their nutrition plan simple and to focus on creating healthy, fat burning meals based around whole food proteins and fresh produce.
Protein provides a lasting source of energy so you stay satisfied and when you are satisfied you are not eating mindless snacks…plus protein is essential for boosting your metabolism. Not only does it cause your body to burn more calories to digest but protein is the essential component of your Muscles!
Produce is simply your fruits and veggies ~ chock vitamins, minerals, antioxidants and fiber.
By creating meals and snacks that are based around protein and produce you not only feel energized and satisfied, but you are able to reach your body shaping goals that much faster!
To help you kick start your meal planning process, here’s a list of Must Have animal and plant protein sources.
Best Animal Based Protein Foods
1. Grass Fed Beef
Chicken/Turkey – preferably organic
Wild Salmon and Tuna
What kind? See “Eat Your Eggs”
Not a fan of milk however dairy products such as Greek yogurt are an excellent source of protein and at times I have organic cottage cheese and even a carton of organic Goat’s Milk on hand for cooking or to add to morning oatmeal.
Best Plant Based Protein Foods
lentils, black, kidney and garbanzo beans
3. Whole Grains
quinoa, kamut and millet
organic, unprocessed, fermented soy
(meaning not commercialized soy products you see on the shelves of mainstream grocery stores). I personally do not eat soy based on the conflicting information that I find. This is an individual choice and if you choose to eat soy, just make sure it is not processed….go for organic, fermented soy like tempeh and miso.
While protein requirements vary from individual to individual, the RDA for adults is 0.8 grams of protein for each kilogram (2.2 pounds) of body weight or between 10% and 20% of your total calories.
I personally eat closer to 30% of my calories from protein for I have found this is what makes me feel my best while maintaining strong, lean body results.
Best advice is to keep track of what you are eating and see what protein intake makes you feel your best and helps you achieve the results you are after.
When you are eating for fat loss, you know to 1st map out your meals ahead of time, planning to eat every 3 to 4 hours, each of these meals are made up of protein and produce and you will have no trouble getting just what your body needs to fire up a healthy metabolism!
With warmer weather on the way desire to GET OUT and Get Active is stronger than ever.
Just this morning I dropped Tyler off at school and went for an extremely pleasant 45 minute walk.
Now I consider this a Luxury, for rarely do I have such a large chunk of time to spend on me….and really each day I SHOULD have – ALL busy moms should have a block of rejuvenating “me time”.
As I was walking, I realized how enjoyable this simple activity is. Not just to get my body moving, but to clear my mind, to listen to the sounds of nature and take in the 1st signs of spring….quite refreshing and much needed for the overly busy days I lead.
If Moving More is not a part of your fat loss solution, time to make it one!
Get a pedometer.
They’re inexpensive ~ like $5 to $15 ~ and you can find them anywhere. Wearing one of these for a couple days puts your lifestyle into perspective…
just how active are you…really?
My 1st assessment was an eye opener…coming in at barely 5,000 steps ….ideally we should all be taking about 10,000 steps a day.
Made me realize I SIT way too long during the day.
This helped me to not only set a goal of getting up and MOVING each hour that I am on my computer, but to also take a step back to see where else I can add in being active outside of my Fit Yummy Mummy workouts. Like going for a walk, going to yoga, or playing baseball with Tyler.
No, walking more alone is not the end all be all solution….but add it in to your healthy lifestyle habits and see what a difference it makes….not only to your results but how much BETTER you feel! When you FEEL better, you make better choice and you get results that much faster!
Going for brisk walk for 20-30 minutes on most days will help you to accumulate 10,000 steps a day. This is my new Spring Goal!
Put on your pedometer at the beginning of each day to count every step you take for one week. This will help you determine your activity levels and how you are choosing to spend your days.
Schedule your walks. An average stride is about 2.5 feet which means about 2000 steps equals one mile. And 10,000 steps is about 5 miles. Now my days are way too busy to go for a 5 mile walk but over the course of a day – this is totally doable!
Even if you cannot get out of the house, make an effort to be more active with the things you are doing. All steps count and they all add up!
Boredom Buster Tip
Of course I would never see myself doing this on a treadmill for if I am in a gym with one…I am either doing my resistance training workout or intervals.
Walking for me will take place outside – which keeps it fresh but another way to make it fun is to continually set new routes, then push yourself to complete them in less time.
Tyler has been on a Dr. Seuss kick all week. Yesterday we read “Green Eggs and Ham”. He was like, “I know what the lesson of this story is…..you have to try something before you know if you will like it or not!” Such a smart kid! To wrap up the Dr. Seuss celebration, I made him Green Eggs and “Ham” (actually canadian bacon) for breakfast this morning.
Now Eggs are not something Tyler had to TRY. We LOVE Eggs!
Eggs are a main staple in our house. Tyler and I eat about 2 eggs for breakfast 3 to 5 mornings a week.
This morning’s celebration breakfast was a great way to kick off a conversation about why eggs are so good for you.
Why Eggs Rock
~ Eggs are Protein Powerhouses!
Just 1 egg contains 6 grams of high-quality protein and all 9 essential amino acids, one of the few foods considered to be a complete protein.
Protein was one of the 1st benefits Tyler mentioned in his video – he KNOWS this at Age 8! Protein-rich foods must be an essential part of each and every meal and snack for protein helps sustain your energy level and curb hunger, cravings and unhealthy snacking.
Plus complete proteins are the “building blocks” of the body supplying energy for your body to function, for building and repairing tissue and keeping your body strong and healthy. Protein also helps fight infections, keeps body fluids in balance and helps your body maintain a healthy metabolism.
~ Vitamin D
Eggs are one of the only foods that contain naturally occurring vitamin D.
Eggs are a good source of choline. One egg yolk has about 300 micrograms of choline. Choline is an important nutrient that helps regulate the brain, nervous system, and cardiovascular system.
Eggs are like taking a multivitamin for they are packed with 14 essential nutrients!
What About Cholesterol?
New research shows that moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
How To Choose Eggs
Look for organic, omega-3 eggs.
Go Organic and double the nutritional value!
Pasture-raised organic hens produce eggs tha tcome without added hormones or antibiotics, have 2/3 more vitamin A, 1/4 less saturated fat, three times more vitamin E, seven times more beta carotene and twice the omega-3 fatty acids compared to commercially produced eggs.
Omega 3’s not only have powerful antioxidants, anti-cancer, anti-inflammatory, and anti-heart disease properties and help combat depression and alleviate PMS symptoms, they have also been shown to have a positive effect on your metabolism for it promotes healthy blood sugars….meaning, insulin levels are lowered, lower insulin spikes, the more likely your body is to use or burn up more stored fat.
Plus organic eggs Taste better!
The Cost of Organic
I find a dozen large eggs in the organic section of our local grocery store for about $3 – $4….and no need to scoff at the price for this works out to be about 25 to 30 cents an egg. Not at all what I would consider expensive for a healthy food.
Be sure to pair your eggs up with fresh fruit too! One of Tyler’s favorite breakfast fruit dishes is Banana slices and Blueberries.
Bonus Egg Tips
Eggs are one of the quickest proteins to prepare!
On the busiest of mornings – and believe me I have a LOT – cooking a few eggs is one of the easiest tasks I can take on. Scrambled, omelets, sunny side up which Tyler and I like to call “dipper eggs”. And heck, if I plan ahead I have hard boiled eggs on hand.
As a Mom sending my child off to school, I like knowing my child has had a well rounded, nutritious breakfast ~ one that keeps him satisfied until lunch so he has the energy and focus to do well in school.
No reason not to eat your eggs.
There were so many reasons why, and being overweight was one of them. Before Fit Yummy Mummy I had no clue what to do.
I knew what I wanted and where I wanted to be but had no clue how to get there. I hated myself and my body and whats worst than to hate who you are when you can’t be anyone else.
How ClubFYM has helped me?
ClubFYM has helped me in so many ways.
I now realize what’s important. I am able to see the mistakes I have made. The support at ClubFYM has helped me work on having a healthy relationship with food. It’s taught me that starving myself is not the way to go. I can appreciate good food, and bad food and not feel guilty about it. It’s helped with my overall appreciate for life.
Why do I love ClubFYM?
ClubFYM changed my life.
I am a new person. I’m not only changing my body, but I’m changing my mindset. I’m learning to appreciate the person I am, and seeing my body change I know realize I can do whatever I want and no one can hold me back but myself.
I’ve got a ways to go to get to my goal but the difference is this time I know how I’m going to get there!
~ Samaria, H. Age 23, Mom of Two Boys ages 3 and 5 months, Dothan, AL
Congratulations Samaria! You are absolutely Glowing from the Inside OUT! I know you have come so far in your transformation and I am SO very proud of you! ~ Holly
To help celebrate ClubFYM’s Birthday, women just like Samaria are posting their success stories in the forums.
Members have unlocked the secret to success ~ SUPPORT! Now it is your turn!
Log in to ClubFYM and join in on the celebration today!
The Birthday Bash kicks off this Friday with a Live Fit Yummy Mummy TV Show!
Live Fit Yummy Mummy TV Show airs Monday, March 8th at 1:30 pm EST inside ClubFYM’s Member Area.
Meet me, get to know ClubFYM, chat live with members and ask any questions you have about getting the body you’ve been dreaming of.
There will be prizes and give-aways too ~ from Deluxe DVD packages to ClubFYM memberships. Be sure to log in to ClubFYM and get all the details so you do not miss out!