No Comments

Attitude of Gratitude


An Attitude Of Gratitude – Count Your Blessings

Happy Thanksgiving to those of you in the States. However, this posts relates to everyone, no matter where you live, or the time of year.

It is essential that you take the time to reflect and celebrate all that makes you unique, fortunate and what you have accomplished.

Think about it like this, the level of joy you experience in your life is in direct proportion to your experience of gratitude. So it’s important to develop an attitude of gratitude!

It is time to Be Grateful
You can have all the success in the world – a loving family, a nice home, a cool car, an amazing body……but if you are not aware of the happiness, fun and bliss this gives you, then despite your outer circumstances, your life will feel meaningless and empty.

At any moment – no matter how challenging those moments may appear to be — you can choose to stop, breathe and create gratitude, by asking these four simple questions (written by Coco Fossland)

1. What complaint, belief, or excuse can I surrender right now to feel closer to gratitude?
2. What can I be grateful for right now?
3. What is the lesson or wisdom of gratitude at this moment?
4. What action can I take right now to let in the feeling of gratitude?

Abraham-Hicks says: “Every time you appreciate something, every time you praise something, every time you feel good about something, you are telling the Universe: ‘More of this, please.’

You need never make another verbal statement of this intent, and if you are mostly in a state of appreciation, all good things will flow to you.”

What could be more powerful than that?

What are you grateful for?

fam2 Attitude of Gratitude

Each of us, has literally, a never-ending stream of reasons to be grateful. Create your list today.

I am grateful for….
- my family
- the ability to experience their unconditional love
- the ability to connect with and share Tyler’s joy of the little things in life
- having a husband who can see the very best in me
- having friends who support my highest good
- having the opportunity to give to others

Make sure you have an attitude of gratitude!

No Comments

Fat Blasting Holiday Workout


Have 15 Minutes For A Fat Blasting Holiday Workout?

Short burst exercise is your solution to to burning Fat Calories – not just calories, over the holidays. High intensity exercise burns off significantly more body fat than traditional, steady-state endurance exercise. You work your entire body in a very short period of time. You will boost your metabolism, feel energized, beat holiday stress and look great, all from a mere 15 minutes of your day.
.
Perform the pair of exercises in Superset A 2-4 times in a row with little to no rest, before moving on to Superset B to repeat 2-4 times in a row. Conclude with burpees for intervals in the fat blasting holiday workout below…

 

 

Superset A

1. Dumbbell Swings – 10-20
2. T-Ups – 6-10 1 Fat Blasting Holiday Workout

 

 

 

;
.
.
.
.
Superset B
1. Reverse Lunge – 6-10
2. V-Ups – 8-15
2 Fat Blasting Holiday Workout

 

 

 

 

.
.
Intervals with Burpees
Burpee Fat Blasting Holiday Workout

 

 

 

 

Perform sequence of burpees for 30 seconds, rest 30 seconds, repeat for a total of 4 to 6 minutes. Yes, it is intense and yes that is all you need to do for “cardio” for your holiday workout.
.
For 16 weeks, of step by step, fat blasting, short burst workouts (just like the fat blasting holiday workout above) be sure to get the Fit Yummy Mummy Lifestyle System and begin your Yummy transformation today!
No Comments

Burn Holiday Fat


The Truth about How to Burn Holiday Fat

Thanksgiving marks the start of a 6-week period where we are bombarded with strategies to burn off the dreaded holiday weight gain. However, many are generic and flat out useless.

These strategies will do nothing to help you burn holiday fat.

It is amazing how every article posted tells you that you simply need to Burn More Calories – but leads you to believe this is easily accomplished by engaging in some form of cardio; cooking, shopping, walking, etc.

There are a few reasons why this will not lead to a successful way to burn holiday fat.

1. You are essentially being punished. You are told that if you eat excess calories, it’s going to cost you and you will have to make up for the “damage done”. I thought the holidays were meant to be enjoyed and spent with a bit of joy and cheer – not wasted on such a negative mindset based on fear and punishment. What good can come from it?

2. How much time do you have? If moving more is THE solution, are you ready to make the time to add in the extra activity?

EX – Eat a piece of pumpkin pie with whipped cream = 450 calories

Misleading Solution – Brisk Walking, burn 3-5.7 calories per minute, do you have 80 to 150 extra minutes just to burn this one indulgence off? What about all the other treats?

3. Do you want to Maintain or Achieve?
“So go ahead and indulge, just plan on some extra time on the treadmill, and you will be back to your pre-holiday weight.”

This is a quote that is floating around out there! Yes, there is a difference between maintaining your weight over the holidays VS. not going overboard, gaining weight only to end up working your butt off to get back to where you started – if that.

4. “The best way to burn holiday fat is on a treadmill” – NOT!
“Treadmills are one of the most efficient means of burning calories. That is due to the fact you exercise one of your bodies largest muscle groups, your leg muscles.” Once again another piece of misleading information. Traditional cardio is not the solution to fat loss. It does little to nothing to boost your metabolism.

It is amazing that the basic principles of Fat Loss are abandoned during the holidays. Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout. You can easily gain control, boost your metabolism and make your body work for you over the holidays. Your Holiday Fat Loss Solution lies in moderation and Short Burst Resistance Training.

Stick around ~ tomorrow I’ll be sharing one of my favorite ways to burn holiday fat!
Get a jump start on your New Years Resolutions with the Fit Yummy Mummy Lifestyle System!

No Comments

Healthy Meals in a Hurry


No time to Eat? Need Healthy Meals In A Hurry?

My favorite healthy meals in a hurry take less than 5 minutes to prep! Ingredients are cheap and easy to keep on hand. Each meal contains a quality protein – which is essential in every meal, to not only provide your body with vitamins and minerals necessary for growth, but to keep you satisfied and help BOOST your Metabolism!

Enjoy and feel free to add your own creative twists to these healthy meals in a hurry.

Mexican Tuna
~Add salsa and veggies – tomatoes, onions, etc. Eat open face, I love mine on a bed of spinach. Or make into a sandwich, serve on toasted Whole Grain bread, wrap in a Whole Wheat tortilla or serve on a Whole Grain bagel.

Greek Tuna
~ Add Hummus and veggies – tomatoes, cucumbers, olives, etc.. Eat open face, tasty to serve in a bed of romaine. Or make into a Whole Wheat wrap.

Accelerated Eggs
~ Crack 1-2 egg or egg whites onto a slightly toasted WW English muffin. Cook in microwave or in toaster over until firm. Grab a piece of fruit and you are good to go.

Soy, Bean Burrito
~ Add black beans, tofu crumbles, shredded cheese, diced jalapenos to a Whole Wheat tortilla. Eat warm or cold.

Breakfast Burrito
~ Scrambled eggs wrapped in Whole Wheat tortilla topped with cheese, salsa and spinach.

Remember, the key to making healthy meals in a hurry is to plan ahead. Have a plan for what you are going to eat, make sure the foods are available and your “no time to eat” delima is solved!

No Comments

Metabolism Boosting Snacks


Metabolism Boosting Snacks when Time is Short

One of the most common concerns of Busy Moms is finding the time to eat. If eating every 3 hours is key to boosting your metabolism and burning more fat, quick and easy snack choices are a must.

Unfortunately Busy Moms fall prey to all the bad stuff that falls into the “fast” and “easy” categories – chips, 100 calorie packs, candy bars, muffins, power bars, breakfast bars etc.

Yes, even if they are “Low Cal – 100 calorie packs” Sugar Free, Low Fat, Fat Free….Doesn’t matter!

Low-Fat and Fat Free foods have proportionately more simple carbohydrates. Simple carbs, not fat, are the most fattening foods per calorie – especially empty, refined carbs. These unnatural foods are nutrient poor and signal to your body that you are nutritionally deprived or starving.

Listen up! Processed foods have a negative effect on your body. Your body thinks it’s starving since it is not getting enough nutrients and begins to STORE FAT as a survival mechanism.

The QUALITY of your food choices plays a HUGE role in your body’s ability to shed as much fat as possible in the shortest time possible. You can accomplish this by choosing to eat more whole, natural foods.

Benefits of Metabolism Boosting Snacks:

~ your body will burn more calories digesting these HIGH Quality Foods
~ you will stave off hunger becuase you are satisfied
~ feeling satisfied crushes cravings
~you will have more energy
~your body will burn more fat

Awareness is the first step.

Preparation is the second step. Put aside a day to plan and prepare or at the very least just 5 minutes each night to make and pack your own “fast food” items. Have your snacks ready and set aside so that you can grab them in the morning and go.

On the Go? Think “portable”. Make your metabolism boosting snacks work for you. Options like meal replacement shakes, canned tuna/chicken, beef jerky, almonds, whole wheat crackers, fresh/dried fruit and small boxes of ready-to-eat breakfast cereal (see cereal guidelines under Burn Fat with Breakfast ) are all good choices that are high in fiber, vitamins and minerals.

Some of my Favorite Metabolism Boosting Snack Combos are…
Granny smith apple/raw almonds
Dried Pineapple/pistachios
Cottage Cheese/salsa
Deli Turkey/Laughing Cow Cheese/red grapes
WW Mini Bagel/peanut butter/raisins
Vanilla Yogurt/walnuts/fresh blueberries

No Comments

Burn Belly Fat- Team Update


Team Burn Belly Fat!

beth Burn Belly Fat  Team Update

Beth from “Team Burn Belly Fat” is only 4 weeks in to her Fit Yummy Mummy Lifestyle System and she was ecstatic to report that her Size 8 jeans – the very size jeans she has never been able to go under, are now baggy!

“Things are going great. I love all the exercises that I’m doing. The Workout DVD is a tremendous help to me because I can follow along and stay motivated.

I’m feeling awesome. I can tell my body is changing slowly. I’m getting more confidence to wear some shirts I haven’t worn in awhile. I feel stronger and most of all my self-confidence is getting better.

This is truly a journey for me, I true test of my determination and desire to change my life. I’ve made up my mind not to remain in the same old mind-set which was lazy and full of excuses. I can’t live that way anymore. Thank you so much for keeping me accountable and CARING about me. The next time I see you I hope to wearing brand new jeans!! “

What size jeans would you like to wear? What are you doing to burn belly fat? The Fit Yummy Mummy Lifestyle System is giving Busy Moms everywhere a new zest for life.

No Comments

Family Manager Makeover


WIN a FREE Family Manager Makeover!

rbc4 24 Family Manager Makeover


Oprah, HGTV, Wall Street Journal, CBS Sunday Morning News, and Ladies’ Home Journal have featured the Family Manager Makeover. The proven Family Manager Makeover system, based on Fortune 500 company strategies, helps busy families deal with clutter, juggle schedules, get everyone working like a team, and find time to pursue personal dreams.

My friend Sarah over at SolutionsForBusyMoms.com is a Certified Family Manager Coach. She is offering you the chance to win a FREE Family Manager Makeover to help you create a happy, organized home. Using exclusive Family Manager Makeover techniques and proven solutions, Sarah will work with you to bring key areas of stress under control using workable plan of action to reach your personal goals and priorities for your home and personal life.

Whether you’re married with kids, single with no kids, newly married, a single parent, empty-nester, senior citizen, male, female—it doesn’t matter. We all need to manage our one and only life well so we can enjoy its blessings and opportunities to the fullest. And, we need a peaceful, welcoming place where we can close the door behind us and say, “It feels so good to be home!”

Register Here for your opportunity to win this fabulous makover from the Solution Diva – Sarah Zeldman.

No Comments

Burn Fat with Breakfast


Begin your Day and burn fat with breakfast!

Breakfast is easily the most overlooked solution than all other fat burning tips combined.

I had a great question from Annette over at http://www.poshmama.com/

Q: Breakfast.

I always eat breakfast but often don’t get to it until about an hour or sometimes two (if I’m up early) after I get up. Is this OK or do I have to eat earlier than this? (I’m busy during the week getting the kids ready and off to school). What’s the maximum amount of time I can go from waking to eating brekky?

A: Hooray! You are eating the most important meal of the day!

Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body’s ability to lose fat.

Skipping breakfast will only send the message to your body that you’re starving – you haven’t had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentailly are choosing to start your day in fat storage mode.

PLUS – if you do not start your day with a supportive breakfast, it is only natural that by the time luch rolls around – You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your “lunch time” snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more.

To make matters worse, skipping breakfast also leads to eating more later in the day – a big “dinner”. Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat.

In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.

To burn fat with breakfast and get the Best Benefits – yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

Favorite Busy Mom Breakfast: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Choose cereals carefully based on the information on the food label.

Top choices to burn fat with breakfast have:
~ 5 grams of Fiber or more
~ 8 grams of Sugar or LESS
~ Sugar is not listed as one of the first 3 ingredients.

If your still trying to burn fat with breakfast and TIME is the issue – see Time Tip #1 Post.

No Comments

Your Sleep Solution


Sleep Deprived Moms – Listen up for your sleep solution!

As I mentioned in my “Need More Time” post, getting up early is a great way to get more out of each and every day.

However, there are many busy moms who find this quite difficult to do for they are unable to get to bed at a reasonable time or if they do, are unable to get a full night’s rest.

My good friend Sarah shares your sleep solution.The Art of the Powernap.

Take a look at her post How To Survive When Your Baby Or Child Doesn’t Sleep Well over at SolutionsforBusyMoms.com.

Find out why it is so important for busy moms to learn how to powernap, the benefits and what you can do to get started with your sleep solution.

 

No Comments

Are your Friends Making you Fat?


When it comes to Fat Loss,  Are Your Friends Making You Fat?

Support. The #1 factor that determines any woman’s fat loss success.

 

Quick -Name 5 people you spend the most time with. How are they affecting your ability to stay on track and make good choices? Ask yourself, are your friends making you fat?

 

When it comes to changing your lifestyle habits, it is important to consider all the people who play a role and who may affect it.

 

If you have so “not-so-supportive” people in your life, you have the power to change this.

 

1. Enlist Their Help. Your spouse, child, parent, sibling, friend, neighbor, co-worker can play a positive role in helping you reach your goals and stay on track – if you just ask. Share what you are doing, why you are doing it, and how they can best support you in the process.

 

Yes, it is okay to ask for help. The most successful women around – personally and professionally – recognize when to ask and do not hesitate to do so.
2. Create a NEW Support System. Seek out those who have similar goals and make a point to spend more time with them. Make workout dates, create and share meal plans, become each other’s cheerleaders.

3. Extended Mentor. Unfortunately, there are some women who feel like they do not have the above 2 options. In that case find a book or article of a real life success story. Someone you can relate to, that has “made it”. Model the steps and strategies this successful women have used and you will be on your way! There are several Fit Yummy Mummy success stories in this very blog to get you going as well.

4. Holly Rigsby is your Coach! Not only through the daily posts on this blog, but those women who choose to take action and get their Fit Yummy Mummy Transformation underway have the opportunity to work with me for 3 weeks! Not only will I tell you step-by-step what to do and how to do it, I am going to encourage and support you AND hold you accountable. And now you wont have to ask, are your friends making you fat?

Become a Fit Yummy Mummy Today and take part in a unique and exciting opportunity to work with me as part of the

VIP 21 Day Coaching Program – don’t wait to create your most powerful support system – this offer end tonight at midnight! Sign Up now!

fam Are your Friends Making you Fat?

My family has been my greatest support system. I am quite fortunate to have such encouraging, giving and supportive people in my life. I love you guys!