Archive for December, 2012

Taking A Break: My Belly Fat Results

Holiday Belly Fat Results

As the New Year is just around the corner, I’ve been super busy wrapping up tasks as well as planning

and preparing for all the new events and adventures to come in 2013!

One goal I have made an effort to NOT put off is getting back on track with my workouts and doing better with planning out balanced meals.

After breaking my foot in November (just 3 days before our family holiday vacation to Disney) I was forced to slow it down and take a break from my normal workout routine.

 

59118 10151253779068908 713790565 n Taking A Break: My Belly Fat Results

 

This was awfully difficult for me.

I am a very active person and rely on the strength and energy my FYM workouts provide. Admittedly this was a good lesson for I needed to personally experience what the recovery process was all about in an effort to be a better coach.

While the first 2 weeks started off well as I made more of a focused effort to adjust my meals since my activity level was drastically reduced, the holidays did have an impact on my choices.

My holiday fitness goal was to just Maintain…but I was a bit more lax than I should have been.

 

Even though I received the clearance from my dr to resume my workouts and ease back into my routine, I’ve only completed 3 full body workouts in the past 2 weeks.

 

A lack of exercise + a lack of supportive meals = increased belly fat.

My efforts have been focused on getting back on track however I am not waiting until the 1st to do so.

“You will accomplish more if you start now”

This is a motto I now have hanging up on my 2013 planner wall calendar.

Sure I had a great excuse that I could use for a few weeks, but I allowed myself to get too far off track.  The scale is not one of my main tools of measuring progress. Instead I use the mirror – photos – performance/strength.

One of the areas I focus on is my belly.

The changes my belly goes through tells me what is working and what is not. There is a saying that goes…your Body Keeps Track of your Choices even when YOU do NOT.

So very true!

As you can see from the photos above – I can pinch a lot more than I could just a months ago along with the loss of definition.

After a holiday season that came with unique ups and downs, I am more than ready to turn things around, to get my body back ~ to feel strong, lean and energized again.

My week has been spent listing out my goals for 2013, giving my organization system a makeover, and outlining the New Year’s Transformation Challenge that starts next week as well as getting back into my workout groove – with the awareness that I must ease in and be consistent.

Starting now (well a few days ago) has been the best decision for when the New Year begins, my habits will already be in place and in motion.

 

How about YOU?

What have you started NOW in order 

to jump start your New Year’s Goals?

 

Leave A Comment Below Taking A Break: My Belly Fat Results

Here’s to a super successful New Year!

Your Friend and Coach,

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3 Interval Training Tweaks



 

How to Get The MOST out of your Interval Training Workouts

Try out these 3 Tweaks  to INCREASE the results from your Interval training Workouts!

1. Up the Intensity 

Be sure you are Working Hard Enough During the “ON”  or Work Period

As a result of working too hard in the recovery portion, most people don’t work hard enough during the work period. However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.

2. Truly Recover

Be sure you are Actively Resting During the “OFF” or Recovery Period

It’s called a “recovery” period for a reason! So don’t worry about “keeping your heart rate up” or trying to “GET THE MOST” out of this recovery movement. Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery – it’s my favorite part of the workout.

3. All The Right Moves

Be sure To Change It Up The RIGHT Way

It’s amazing that most never change their interval training workouts. Sure, we like what we know….but to get the best fat burning effect, you should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.

Interval training turns up the results when it comes to avoiding holiday weight gain. Body weight intervals are super effective –  you can do them anywhere and especially when you don’t have much time to workout (like over the busy holidays)!

And you need to do it right.

Need Help?

 

You are in Luck!

 

 

12 Days of Christmas 3 Interval Training Tweaks

fym intervals total mockup450 3 Interval Training Tweaks

(downloadable system – nothing will be shipped)

 

Get Started for just $1 —–> IntervalsForMoms.com

(This is downloadable system – nothing will be shipped.  Pay only $1 for the first 30 days.. If you choose to keep  it, you will be charged one additional payment of $39.95) 

This Downloadable VIDEO Kit contains…

+ 4 Full Follow Along Interval Training Workout Videos 

30-30, 60-60, 60-30 and 45-15 Each Interval Session takes you through a full 15 minute workout

+ Intervals Exercise “Learn It” Video Library

Never again be BORED – Take Complete Control over Creating your Own Personalized Fat Burning Intervals Workouts. Access an Intervals Video Library filled with over 30 moves that range from beginner to advanced – body weight to equipment based – options for work “on” and options for active rest “off” – the combinations you have for your Interval Workouts are literally endless!

+ 4 Downloadable Interval Training Soundtracks

30-30, 60-60, 60-30 and 45-15

New length, new protocols, new music, custom tracks with my voice. Created by Workout Muse

+ Intervals Success Guide

This downloadable Guide is filled with step by step instructions on how to get started, when to schedule and how to design your own Interval Training Workouts. Includes Intervals Workout Design Templates, Dozens of Intervals Workout Samples, Suggestions for Modifications, Cool Downs and FAQs.

 

This Christmas Sale is only available until Sunday, December 16th at Midnight!

 

Get Started for just $1>> IntervalsForMoms.com

(This is downloadable system – nothing will be shipped. Pay only $1 for the first 30 days.. If you choose to keep this product, you will  be charged one additional payment of $39.95)

 

 

Your Friend and Coach,

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Healthy Hot Chocolate

 Healthy Hot Chocolate


Do you Love Chocolate?

 

The Holidays just wouldn’t be the same without it!

In an effort to make sure you and I can still enjoy our favorite Holiday Sweets and Treats I did some experimenting with my Prograde Lean Chocolate Meal Replacement!

Since chocolate is one of the biggest pitfalls to achieving sure and steady fat loss ~ I wanted to find a way to enjoy some healthy holiday chocolate and stay on track ~ especially when faced with cravings for holiday sweets!

While I do enjoy the simplicity of throwing my Chocolate Prograde Lean into a shaker cup, sometimes I like to get a little creative!

Holly’s Healthy Holiday Hot Chocolate

1+prograde+choco Healthy Hot Chocolate

~ 1 scoop Prograde Lean Chocolate Meal Replacement
(you can also choose to use Prograde Chocolate Protein)

~ 1 Cup unsweetened Vanilla Almond Milk

~ Cinnamon

~ Vanilla extract or Vanilla creme Stevia drops

Directions

1. In a small sauce pan heat almond milk over low heat.

2. Slowly add Prograde Lean Chocolate Meal Replacement using a wire whisk to mix

3. Add in Cinnamon and Vanilla Extract to Taste

4. Heat for a few minutes but do not bring to a boil

Pour, sip and enjoy! This Holiday Hot Chocolate is a thick, delicious and filling drink that will not sabotage your fitness plan.

Total calories for this drink is a mere 175 just 6 grams of sugar, 4 grams of fiber and 16 grams of protein!

 

Variations

Of course you can choose to add what you like to your Healthy Holiday Hot Chocolate Recipe.

~ Replace almond milk with water, coconut milk, goats milk, etc.

~ Flavor with any of your favorite holiday spices

~ Add a Peppermint Stick

~ Add a stick of Cinnamon

 

 

Need Protein Powder?

Limited Time Holiday Saver Prograde Coupon:
Save 15% off any of your Prograde Favorites

fym protein powder Healthy Hot Chocolate

Enjoy!

Your Friend and Coach,

Screen Shot 2011 12 18 at 4.16.04 PM Healthy Hot Chocolate

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How To Fight A Craving And Win

133492252 602x401 How To Fight A Craving And Win

Cravings

Cravings — those intense desires to eat a particular food. Cravings can sure throw off the best made plans to eat right and stay on track ~ especially during the holiday season when sweets and treats seem to be everywhere.

So what can you do when one hits?

I have have a plan of attack that I have found to help me successfully fight a craving and win.



BUT….before I do, I need to tell you something.

It is never just ONE indulgence that causes weight gain. NOPE – in fact it is more than two. It is actually the choices made day in and day out that cause weight gain.

You see part of the secret to overcoming cravings is to simply, keep them in check.

It’s not some all out battle of willpower or ridiculously restrictive diet plan.

It might seem counter-intuitive, but accepting your cravings, rather than trying to fight them, is one of the most effective methods for changing your response to food.

The 2nd most effective approach is to check your current eating habits. If you are eating supportively about 75% of the time then giving in to a craving here and there is NOT going to cause weight gain.

If however, you are having cravings daily – even multiple times a day, then this is a sign that your nutrition plan needs some tweaking. If this is the case – then the craving strategies that I share will not help you.

Often times, the reason we have frequent cravings is simply due to the fact that our bodies are STARVED – starved in that we are not eating enough or starved in that there is little to no nutritional value in the processed foods you are eating.

It’s okay if this is you – I was here once too. 

You can begin to manage and take control by keeping a food journal. This will allow you to be better prepared for when a craving does hit…and yes no one is immune.

This is what I do.

My “How to Fight a Craving and Win” plan!

1. Ask What

I will first ask myself WHAT this craving is.

Is this a salty, sweet, fatty or crunch & munch type of craving?  

The best plan of attack is to be aware – confront –  identify.

2. Ask Why

I then ask WHY I have this craving.

I go through a quick checklist…

- have I eaten supportively up to this point?

– is this true hunger or am I just bored?

– am I PMS-ing?

– am I stressed?

– am I feeling overly emotional about something that happened?

– am I fatigued – lack of sleep?

– am I dehydrated?

 

3. Make A Choice

This is where you exert your control and Yep, I decide to NOT indulge.

Maybe it is because I am planning on working out later and I refuse to feel like crap OR maybe I remind myself that I WILL be having that Decadent piece of Godiva Cheescake in 2 more days, and I prefer not to blow my opportunity to indulge guilt free later on an urge now – I would like to wait and truly enjoy it.

Did you Know…

If you have a sugar craving and think you found a way around it by choosing a “sugar free” version of this food – think again. When you eat a sugar substitute like Sucralose or Aspartame, you are deceiving your body.  You give it something sweet and when it realizes that it wasn’t the real thing you end up craving sugar just as much or more.

4. C Ya!

This is where I LEAVE the scene of the Craving. With me I take a bottle of water and I go and do something different. In about 15-20 minutes….it is GONE!

3 points in this one….

- Find something else to think about. Take a walk, listen to your favorite playlist, call a friend. Just set your mind to something else.

- When your body is dehydrated, you can mistake thirst for hunger. Drinking water can also make you feel temporarily full, thus reducing hunger pangs and cravings.

- You’re most susceptible to your brain’s demands during the 20 minutes after a stressful episode—the amount of time it takes for serotonin to bounce back and stress hormones to fall. If you can resist a temptation for just that long, the urge will likely fade.

Try it out! Stick to the order of steps as outlined above and see what a difference it makes.

 

 

Finally,  be forgiving. If you don’t have 100% success right away and you need to progress over time, that’s fine.  Just make the next best choice and get back on track.

What Do You Crave?

Leave A Comment Below How To Fight A Craving And Win

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Cravings photo courtesy of http://www.hahealthnews.com

 

Countdown Calendar for Focused Fat Loss

A Goal Without a Deadline is Just a Dream

Set your goals in motion and create a countdown calendar.

Try out this success strategy used by the Fit Yummy Mummy’s when we start a new transformation challenge. This is a great way to track not only the progress you are making, but it also helps you stay focused.

You not only know when you will workout – you will be prepared! 

During the holidays this is a super helpful strategy for you can effectively plan around the travel and events to be sure you do not get off track.

Creating a visual countdown also makes you more mindful of the choices you make each day, knowing you have X amount of days before you try on  your results bikini for example, is a great motivator.

Plus, creating a countdown calendar is FUN!

Start by counting backwards from the start of your fat loss and body shaping goals. You can use any type of calendar – as shown in my Summer Slim Down calendar above, you can even use post its (which is a popular choice among the Fit Yummy Mummy’s).

Here is an example of a Countdown Calendar FYM’s created for the 21 Day Holiday Hottie Challenge.

IMG 5303 thumb Countdown Calendar for Focused Fat Loss

~ Made by Sheri

 

Make your Countdown Calendar for the Holidays or the goals you set to kick start the New Year!

Have fun and keep me posted on what a difference this makes to achieving your goals!