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Weekend Warrior Workout Challenge


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Weekend Warrior Workout Challenge for Busy Moms

Perform this weekend warrior challenge as a circuit – do 10 reps of all 4 exercises in a row repeating for 20 total minutes. How many rounds can you complete while maintaining good form?

1. Goblet Squat
Be sure to go nice and low on this, elbows between knees

2. Single Leg Row
Balance on one leg holding bands or cable. Alternate legs each round.

3. Push Ups
If you cannot do full floor push ups, do them at an incline so that way you are still targeting your core.

4. Hanging Leg Raise
I like to keep my legs straight at the start, but if I start to putter out, will just draw knees up to chest. If you are unable to “hang” you could modify and perform leg raises while lying on a mat.

 

Be sure to follow your workout challenge with a good post workout shake
- I love Prograde Workout – along with a good total body stretch!

 Weekend Warrior Workout Challenge

 

How did you do?

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Your Friend and Coach,

Holly

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5 ‘Get Back On Track’ Tips


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How A Busy Mom Gets Back On Track

I admit…I’ve had quite a time getting back on track and making progress on the goals I set out to achieve at the start of the New Year. With Spring just around the corner there is no better time than now for renewal and fresh starts.

Over the past several weeks my knack for procrastinating has impacted my productivity. Several important tasks have piled up to the point where I was feeling completely overwhelmed and just unsure of what I should do to get out from under this.

I am seeing this trend extends to the busy moms who set health and fitness goals at the start of the year and for one reason or another, life got in the way and progress on their goals was put aside.

I spent some time reflecting on the why’s and what’s and simply decided that enough is enough. I then outlined the steps that must be taken to pick myself back up and keep moving forward.

While my struggles center around personal and business goals, the one aspect I did not let go of was taking care of my body. I have not missed a scheduled workout and have even added yoga into my weekly routine. I have also made an effort to stick to supportive eating at least 80% of the time. Without this level of self care, I can only imagine how much more of a negative impact the other factors would have had on me.

I’d like to share the tips I have found to be helpful to me in hopes that those who may have let their health and fitness goals go to the wayside will be use them in an effort to get back up, on track and moving forward again.

Here are my top 5 “Get Back On Track” tips.

 

Tip #1 ~ Just Start

Sounds simple, right?
But for many who may share similar feelings the worry of – what, when, how – can take over. This is not a comfortable feeling, but I promise if you push through it and choose just one action step to take, no matter how big or how small, it is what is necessary in moving you forward.

For example, I am writing this blog post to share with you today.
It’s taken me quite a while for I fell out of my routine of writing – and after weeks of putting off writing thinking how can I recover and catch up and rebuild the trust from my readers…I simply decided to write something – anything – just be brave – get it out there – be myself.

Not sure why I felt the need for the timing to be perfect or the topic to be “hot”.
What matters most is that I follow through with a goal I set to create and keep a current blog.

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Tip #2 ~ Forgive

This one also takes some courage.

It’s way too easy to beat yourself up and mull over the shoulda’s and couldas’ but honestly – where does that get you? I will tell you – only deeper into that hole.

Guess what…you are only human. We will make many mistakes along the way. When you stumble or even if you fall – pick yourself up – dust yourself off and tell yourself “It’s Okay”. Take a moment to see what lesson was provided by this stumble and use it as a stepping stone to help you move on.

Tip #3 ~ Recognize Progress

2013 started off strong!
Lots of motivation and action taking with the hopes and dreams of creating the best year yet. It’s easy to forget the progress that was initially made when you get so caught up in what you have not been doing or deadlines that will be missed.

Goals need deadlines – otherwise they remain dreams.

If a deadline was set and you did not reach that particular goal, rather then fall into the negativity of why, reset the deadline and come up with a more proactive set of action steps.

I have actually had to move a couple of my business deadlines and at first was quite bummed about this – not only because I felt I did not give my best, but I also did not want to let others down. Rather than get hung up on what did not get done – I needed to take a step back and see everything that WAS achieved and use this as motivation to keep chipping away.

Since the start of 2013 I have launched several new Fit Yummy Mummy products – from the Metabolic Meltdown for Moms DVDs and The Busy Mom Band Workout Videos to filming fresh new fat loss workouts for ClubFYM each month in addition to filming upcoming resources such as FYM in a Gym and Metabolic Mobility. In just 3 short months a LOT has been accomplished!

Progress has been made all along.

As busy moms, we should get into the habit of recognizing our accomplishments for we can use them as motivation.

As you complete something important to you, use that positive feeling as an inspiration to achieve even more!

 

Tip #4 ~ Focus on Solutions

I know I have struggled with this one likely due to the fact that emotions have such an influence over the thought process. When something goes wrong or is astray, focusing on the problem only allows negative thoughts to overwhelm you. I am so thankful for my husband for he has been a huge help in this area. I am getting better at refocusing on what needs to happen rather than the “oh no- why is this happening – why me” victim mentality.

Focusing on the problem simply does not help matters and instead wastes time and energy – leaving you exhausted and filled with worry. Plus the problem will not go away.

Instead try focusing on possible solutions and you actively engage your mind to resolve the matter.

When you have enough energy to focus on what you can do next to get more of what you want, focus on that. Every thought that moves you in the direction of positive energy is a winner.

Try this…
“This is where I am ________. This is what I want _________. What’s the next thing I can do to get it?”

 

Tip #5 ~ Take it One Day at a Time

How do you eat an elephant?
One bite at a time.

This tip goes along with “just start”.

The progress you make is an accumulation of the small steps taken each and every day. What you do with consistency matters more than what you do once in a while.

As a busy mom I understand how easy it is to overwhelm yourself with everything that MUST get done in a day. Fact of the matter is that there will Always be more to do. What helps most is deciding on 1-3 action steps you can take each day that align with your goals and allow forward movement to be made – no matter how big or small that action step – its still a step in the right direction.

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What helps you get back on track?

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Your Friend and Coach,

Screen Shot 2011 12 18 at 4.16.04 PM 5 Get Back On Track Tips

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Holly’s Top 8 Hot Yoga Tips


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My 1st Hot Yoga Experience

I’d like to share what I learned from my first ever hot yoga experience and pass along the fabulous tips that were shared on the FYM Facebook page for they really helped to set me up for success.

First, an overview of what Hot Yoga is all about.
Hot yoga was founded by the renowned Yogi, Bikram Choudhury. It is also known as Bikram’s Yoga, and Fire Yoga, is a sequence of yoga postures performed in a heated room (temperatures range from 90-105 degrees).

I must share that working out in a 105-degree room for an hour and a half was completely outside of anything I have ever done. As a trainer I teach busy moms how to get an intense workout completed in just 15-20 minutes, I do not do cardio for longer than 12-15 minutes, and it’s enough for me to attend a regular yoga class for 60 minutes just once a week, so I expected a bit of a challenge with this one.

Practitioners of hot yoga believe that there are many benefits of hot yoga that increases energy, decreases stress, detoxifies the body, improves blood circulation, strengthens the immune system, promotes mental clarity, focus, and weight loss. It is also amazingly effective in improving your flexibility, increasing the lubrication of your joints, tendons and ligaments.

I was told to expect…

~ To Sweat
Yes – buckets!

~ To Go Deeper into Stretches due to Heat
Absolutely, I even surprised myself on some. The only catch – the poses that require you to interlace your fingers or grasp on to parts of your body and HOLD are extremely difficult when your skin is all sweaty and slippery!

~ To be Challenged
Maybe even a little dizzy as a first timer but not to worry, just lie down until you feel better.
Couple things here. First, I would not have been able to get through this class if I was brand new to yoga. I highly recommend getting a couple dozen yoga classes under your belt before adding in the challenge of the temperature. Second, the whole thought of being able to come to a resting pose and even lying down sounded lovely, however I quickly found that lying down and getting back up again was not so enjoyable, that this was when I felt the twinge of some dizzyness. The key is to keep breathing and to come from lying and standing poses gently.

~ To Love It
Well this may come with practice. A common bit of advice is that it takes a good 10 classes to acclimate to the heat and fall in love with. I was thankful when it was over. I was thankful I attended a 7:00 pm class for it really wiped me out! Once I was able to breathe in some cool air and regain my senses, that is when I was finally able to have a conversation with my friend about whether or not I would come back. During class, all I could think of was – how can I tell her this is not for me!

 

Top 8 Hot Yoga Tips

These are the wonderful hot yoga tips that were shared on the FYM Facebook page when I placed a request for what to expect for my first class. Thanks to everyone who shared and helped me to be so prepared for my first class.

1. Hydrate, Hydrate Hydrate
“Anything you drink during class isn’t really going to help you during class if you haven’t hydrated ahead of time.”

“They say that the sips of water you have in the class aren’t hydrating you, they are just making you feel better.”

The class I attended only allowed 4 official water breaks – so yes, just enough to sip and feel a tiny bit of comfort before going back at it.

2. Do not eat anything heavy a good 2-3 hours prior to class
For obvious reasons.

3. Arrive 15 minutes early to adjust to temperature
I have a knack for being last minute (running late) so I made it to class with 2 minutes to spare. Having a few more would have likely prepped me better – or could have caused more anxiety as there is no talking in class and I was not able to place my mat next to my friend (since I was late). I did observe many who had arrived earlier were lying on their mats taking deep breaths.

4. Wear as little as possible
Yes – wow.
So glad I chose a loose fit, burn out yoga tank and while I did not wear shorts, I did have on the breathable Lululemon crops and glad I did for some poses as this gave me a bit of traction. The whole ‘expect to sweat’ …better explained as “you sweat from places you didn’t know can sweat”!

5. Bring

- Water
I used an insulated water bottle, glad I did as any ice in a regular bottle would have melted. The small but super cool sips were so heavenly.

- Beach Towel
Lie this on top of your yoga mat – without it you will be slipping all over the place!

- Hand Towel
For blotting your face to manage the amount of sweat running into your eyes, no sense in using it any other body part.

- Yoga Mat

- Change of Clothes
This is I did not do. I just figured I’d throw on my sweatshirt over my tank.
Not a good idea – I ended up taking off my tank, wrapping it in my towel and wearing sweatshirt. Good idea to also bring a plastic bag for all the items soaked in sweat. It was not a pleasant experience to then walk outside into the 30 degree air which felt like it went right through me. I had the heat blasting on high the entire way home – and even went to bed with a sweatshirt and sweat pants for I could not escape that cold feeling. What a shock to the body!

7. Be Present
“Open your mind and your ears. Hear what the instructor is telling you and enjoy how wonderful it feels!”
“Focus on your breathing”

I will say this was the most challenging part of the class – I was overwhelmed with how very hot it was and at times found my mind drifting to this aspect of class rather than being present in my pose and getting in tune with my breath ~ the more effort I made to cause this shift, the more I relied on my inner strength. As a result, I realized this is an area that needs some strengthening!

8. Recovery
Water or Coconut Water
If you have a lingering headache it is due to dehydration. Thankfully I spent the day focused on water intake so this did not happen. I did sleep quite soundly that night and woke up to feeling quite rejuvenated.

“The first time is always a little intense but it does feel great!”
~ FYM Sheri

Agreed!

I have every intention of going back for at least one hot yoga class a week. It is a unique challenge experience and this practice is needed for the continuous development of my inner strength as well as the many body benefits this type of class offers.

 

How about you?

Have you tried Hot Yoga?
What was your first class experience like?

1 leave comment JPG Hollys Top 8 Hot Yoga Tips

Your Friend and Coach,

Screen Shot 2011 12 18 at 4.16.04 PM Hollys Top 8 Hot Yoga Tips

 

 

 

 

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Get Your Body Spring Break Ready Workout


How To Get Back On Track

Looking for a chance, a reason or maybe even the motivation to start over?

If you have fallen behind with your fat loss plan or had some major set backs, No Worries!

Starting over is a fact of life.

And you are absolutely NOT alone in this.

It makes no sense whatsoever to beat yourself up over it or hide behind excuses ~ such choices keep you RIGHT where you are. If you are ready and willing to make a difference to your results, you can actually turn set backs into something positive that can actually benefit you!

Consider this cool ‘Set Back Fact’ …



~ Each time you overcome a set back, you have the opportunity to learn more about YOU.

 

Set Backs are Stepping Stones; not anchors.

You have the strength and ability to overcome each and every setback, keeping you moving on the path to your goals.

New lessons 

New insights

New motivation 

New appreciation

You can more effectively manage your “restarts” by embracing that is is an ongoing journey.

Setbacks and restarts are bound to happen so you can choose to minimize the effect by:

~ giving up the “all-or-nothing” mentality

~ getting better at forgiving yourself 

~ taking time to reflect

This last one is super important!

How can we ever learn from these experiences – learning that will take us down a much more successful path – if we do not take the time to look back at whatever happened and ask ourselves…. “What could I have done differently?”

 

How To Get Back on Track and FAST

If you can make the effort to engage in negative self talk, choose to not workout, choose to indulge in a few more “cheats” – and yes, this does take effort -then you have the ability and the power to choose differently.

 

Action Steps

Just three so take them today.

1 ~ Goals

Did you take the time to write our your goals at the start of the year?

If so, pull them out and remind yourself of what you are doing and why.

If not – no better time than now to take this super important step.

Yes – write them out. 

Goals floating around in your head are fuzzy and vague, plus if you don’t know where you are going you will never get there. Having written goals makes them “real” and allows you to have something to refer back to in order to measure your progress.

* Determine what it is you want – be specific.

* Ask WHY you want it – be clear and convincing

(meaning, if you do not feel emotional about your reasons, you have not dug deep enough). Keep asking why until it stings.

Make it even more powerful by writing out 3 reasons WHY for each goal.

These answers will serve to be the your #1 source of motivation for you.

* Consider the Consequences

What if you continue down the path you were on – then what?

* What are the benefits of reaching these goals?

Make sure you are being realistic, break big goals up into mini goals as needed, make sure you can measure the progress you make on each and give yourself deadlines for each goal.

 

2 ~ Write About Your Experience 

How freeing it is to post your thoughts and feelings about your set backs!

There is something VERY powerful in the written word.

Plus, if you have a forum or a blog to post in, the amount of support you receive is incredibly motivation and empowering. Fit Yummy Mummy’s atClubFYM.com know this! They have access to one of the most unique support groups around and they do NOT hesitate to put this valuable resource to use. Remember, there is NO reason whatsoever that you have to do this all by yourself. If you do not have anyone on your side then you must seek out and establish a positive support system – online forums are an excellent way to go about this.

 

3 ~ Forgive Yourself 

As mentioned above, you cannot move on if you are holding on to dis-empowering emotions. 

Forgive yourself. You are human, these feelings will not last forever. Rather than wallow, choose to take the next best step.

steppingstones Get Your Body Spring Break Ready Workout

Don’t let another year pass you by!

Make the most of where you are right now and take that Next Best Step Forward!

“Nobody can go back and start a new beginning, but anyone can start  today and make a new ending. ” 

~ Maria Robinson

 

What do you envision for your ending?

+ Banish cellulite?

Flatten your mommy belly?

+ Thin your thighs?

+ Get Your Body Back and Then Some?

+ Feel Energetic Again?

+ Feel Confident?

+ Feel Good about YOU again?

Leave A Comment Below Get Your Body Spring Break Ready Workout

Make it happen starting Today!

 

Your Friend and Coach,

holly signature 109 Get Your Body Spring Break Ready Workout

 

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Still Waiting To Start?


Are you still waiting?

I’d like you to consider what this is.

Why are you putting off doing what it will take to see and feel the results you initially stated you were after?

- Fear

- Goal is just too big

- Unorganized

- Unmotivated

Regardless of your reasons for procrastinating, there is a solution for each and every one – and it all has everything to do with Taking Action Right Now.

This is the time you stop giving yourself an excuse or a reason on why it can wait. You’ve done this already… it’s only working against you.

There is no yesterday, there is no tomorrow. There is only NOW. And now determines the tomorrow you will have.

Right now is the perfect time to….

- Confront your fears.

You can’t change what you do not face. Pull out a journal, start asking yourself WHY – keep doing until it hurts and start writing, you will amazed at what you uncover.

- Break your BIG Goals down into Mini Goals. It’s more manageable and motivating to set daily or weekly goals, measuring along the way to ensure you are on track, catch slip ups and continue making progress. Write it down right now – what can you do for the next 3-5 days that will get you positive results.

- What does being organized look like to you? Once you know, tackle the clutter aorund you like you

would a short burst workout. Set the timer for 15 minutes and tidy one area as much as you can.

- Motivation

One of the biggest obstacles we face. The key lies in embracing the fact that motivation does not last. This is something that must be revived each and every day.

So what can you do? Make a list of your goals and next to each goal you have set – list 3 reasons WHY it is important for you to reach these goals.

Another Q and A session with yourself, and one that will only be effective if you dig deep enough and uncover the reasons why you refuse to settle for anything less.

Keep your goals and reasons where you can see them. When you are feeling blah and are on the edge of skipping a workout or indulging in a bag of potato chips – pull out your goals and read them – read them again, this time outloud – read them again, this time in front of a mirror. Connect with the emtion and desire you had as you wrote these out and get back to reality with what it is you truly want – the short lived feeling of instant gratification OR the deeper feeling of pride for making a choice that alligns with your dreams and goals.

NOW Still Waiting To Start?

As stated in the Motivational Poster above

"NOW is the operative word.

Everything you put in your way is just a method of putting off the hour when you could actually be DOING your Dream.

You don’t need endless time and perfect conditions.

Do it now.

Do it today.

Do it for 15 minutes and watch your heart start beating."

"Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use."

- Earl Nightingale

What are you going to do Right Now that will move you one step closer to reaching your body shaping goals?

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Perfect Fat Loss


Why is it that every time we try a new approach to reach our fat loss goals we drive ourselves crazy trying to do it perfectly?

Have you ever considered how much energy this zaps right out of you?

Feelings of disappointment, anger, and impatience zap our very being.

Psychology Today states:

"Perfectionism may be the ultimate self-defeating behavior. It turns people into slaves of success– but keeps them focused on failure, dooming them to a lifetime of doubt and depression."

Not exactly the approach that will bring about lasting, enjoyable changes.

Why not turn your focus from "getting it exactly right from day one" to "I am going to start this and AS I continue forward…I will discover what it takes to get it right."

Did you know we learn more from our mistakes than we do from our successes?

Don’t be afraid to make some along the way, everyone does…yes, even me.

Turn your focus instead on what you discover as you take action steps toward the dreams and goals you desire.

Perfect Fat Loss Perfect Fat Loss

Keep in mind at all times…progress not perfection is what renders the greatest results.

Your Friend and Coach,

holly signature 109 Perfect Fat Loss

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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.

 

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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,

holly signature 109 Taking A Break: My Belly Fat Results

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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,

holly signature 109 3 Interval Training Tweaks

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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?

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