9 Belly Busting Tips To Weight Loss
by thefitgirl on February 16, 2012
It seems like there is a lot to remember to take care of your body properly but really it comes down to making decisions. Everyday, every moment you are faced with a choice that will either impact your fitness goal in a positive way or a negative one. Listening to your body, really listening to what it needs is the best way to know if you’re making the right choice.
Sometimes your body needs to rest and sometimes it can be pushed to burn more calories. Sometimes you need to eat healthy greens and nutritious grains and other times yes you need that dark chocolate.
Here are my top 9 belly-busting tips to help you lose weight:
1.Drink lots of water. Drink as much as you can. Carry a bottle with you and sip at it throughout the day. You’ll be full and snacking less, your stay hydrated, your skin will even look better, and your muscles will recover faster from your workouts(this means less hurt from that painful lactic acid).
If you must have a coffee, drink it black (it takes some getting used to but eventually you won’t want it any other way).
2.Eat veggies and fruits raw. Be inventive, creative, and adventurous. Eat them cooked too.
3.Get enough sleep.
4.Eat enough calories (the good ones, not junk food) to support the energy your body requires; this helps speed up your metabolism.
5.Do stretching. If it’s yoga, meditation, or good old fashion stretching your body will benefit from it. Stretching allows for your muscles to become longer and leaner instead of knotted up balls of tension. It helps push the lactic acid out and gets the blood flowing through them again.
5.Mix up your workouts to cover cardio (aerobic and anaerobic), muscle building, muscle power (sprint response), and endurance.
6.Have fun and love your body for allowing you to push it everyday and overcome new challenges. Confidence and self-appreciation are integral aspects of motivation.
7.Also key to motivation is the knowledge of when to reward your self. Likewise, a key to not defeating yourself is how you reward yourself.
8.Rest, a gift, a praise all work for some people. For others it is food. This doesn’t mean starting to eat more then you should or diving into the closest fast food restaurant. This means finding that one thing you just really don’t want to live without and creating a way to make it better. Better body; better fuel.
9.Make sure to incorporate high protein meals to your diet. This eggs benedict recipe is perfect for a self rewarding brunch. It uses all fresh ingredients and stays under 200 calories.
You will need:
Juice from half a lemon
¼ cup of low fat plain yogurt
1tsp olive oil
¼ tsp chopped tarragon or dry powder
Dash of salt
1tbs shallots chopped finely
Pinch of paprika
1 egg
1 slice of ham or back bacon
1 slice whole wheat toast
Chopped chives or parsley
To make the sauce, whisk together the lemon juice, yogurt, oil, tarragon, salt, shallots and paprika.
Grill or pan fry the ham.
Poach the egg.
Place the ham on the toast and the egg on the ham. Spoon sauce onto the top until it is just about covered. Sprinkle with the chives or parsley.
Tips; drain the eggs well so that the sauce sticks (it won’t stick if they are wet), the sauce can be refrigerated if covered for two days and warmed to room temperature
Healthy adaptations of your favourite foods can be found or created. This one is still a rich option but it is for those special days and is less then a third of the calories from a traditional eggs benedict. Making the foods at home allows for complete knowledge of what is going into them. Creamed soups, for example, store bought or restaurant served are often thickened with cream. Strangely enough some of the original recipes don’t call for cream at all. The vegetables slowly cook and release their own thickeners. Try cooking at home. Learning to cook is not scarier then not knowing what you are ingesting; and it’s easier to reward yourself if you can trust the reward.
5 Muffin-Top Crushing Tips For Fast Fat Loss!
by thefitgirl on February 6, 2012
You know what I’m talking about. The dreaded muffin top. You might get rid of it for a while, but it always comes back! I’m going to give you five simple weight loss tips which will help you lose that muffin top, and make sure it NEVER comes back.
1. Watch how much sugar you take in. I’m talking pop, cookies, candy, whatever. This stuff has NO nutritional content! It’s just sugar and it’s not helping you. If you want to lose weight, you have to cut this kind of stuff out of your diet. I’m not saying you can never have a Coke again – but just don’t make it a part of every meal. This kind of food goes straight to your waist, and if you cut it out, you’ll be surprised at how fast you’ll lose weight.
2. Eat protein. A lot of women leave this out of their diets, but it’s super important! Protein will help you repair those muscles (otherwise you won’t be able to exercise and burn away the fat) and it’s also a great, long-lasting source of energy. If you eat some protein at breakfast (eggs are a great source) then it’ll keep you full for longer, and help you avoid snacking on unhealthy, sugary foods.
3. Try a nutritional supplement. You have to be careful with these, but used correctly you can get great, consistent weight loss results. The Acai Berry is an all-natural, healthy way to add a lot of nutrition to your diet and it’s really easy to use! You can get it at a health-food store and take the extract in the form of pills, eat it as pulp, or drink it in a smoothie. Another option is conjugated linoleic acid (CLA) – this supplement is extracted from beef and dairy products. Studies have shown that it actually speeds up weight loss, by increasing your metabolism. It helps you lose body fat and gain lean muscle.
4. Eat more meals, less often. After a huge meal, your blood sugar spikes, and your body saves a lot of sugar as fat. That’s the opposite of what you want! So instead of eating two or three huge meals a day, eat several smaller meals throughout the day. Your blood sugar will be more constant and stable, and your body won’t have to resort to storing up fat. This one’s easy because you don’t actually have to eat LESS, you just have to split up your food into more meals. You won’t get as hungry, and you’ll lose weight.
5. Never, ever, ever skip breakfast. This might seem obvious, but too many people still do it. Let me say it again… it’s a TERRIBLE idea! Skipping breakfast might be convenient when you’re busy and you have to get to work in the morning, but don’t EVER think it’s a good way to lose weight. If you skip breakfast, your body will panic and try to save up energy (as fat) in case you have to skip other meals, too. This means that skipping breakfast will actually make you GAIN weight. So remember: have a healthy breakfast, every day.
If you’re sick and tired of fat loss schemes that don’t work and you’re finally ready to go head-to-head with stubborn belly fat and dial in the “secrets” to the fastest way to lose weight the check out my toronto personal training website and sign up for my 5-day belly crushing course.
How To Stay Committed To Your Weight Loss Goals.
by thefitgirl on January 17, 2012
One of the most self-defeating thing a person can do is weigh themselves constantly. People become obsessed with the numbers of the scale. They want to shed weight, or bulk up to be a magic number they’ve created. The truth is that the scale is not the best way to see your improvement.
Since muscle weighs more then fat a simple scale does not accurately track your progress or give a proper comparison to the last time you stepped on. Water retention and time of day can also play a key role in altering the results. So what are you supposed to do? Well, if you are someone who likes to focus on numbers or facts to help motivate you, there are other personal statistics you can count on.
Focus on your cardio. If you like to run, step, spin, or row to try and lose weight then you can use the machine to your advantage. For example, you can set a treadmill to give you distance versus time. If you run outside then time yourself over a given distance like ten blocks or around the park path. Record in your workout journal how long it takes you to run that mile or visual distance and see how you improve over time. It’s a lot more impressive to yourself, and others, to say that you run a certain minute mile instead of you weigh so many pounds. Just remember in cardio that you have an added number to watch; your heart rate. A lot of machines have a built in monitor but a personal one is a great investment. They too can be calibrated to record and track your heart rate progress. If you have access to a heart rate monitor you can make it your goal to run that mile while staying in your target zone. Use deep breathing while you run to focus your energy and bring your heart rate down if you need to, or run faster and beat the last clock if you can! Keeping in your target zone is a great way to know that you are doing your cardio benefit and eating away at some fat storage.
To trim down your waist or bulk up some muscle a measuring tape is often a handy device. Caution that you are measuring with discretion. Often when measuring you don’t go over the exact spot, or you suck in or exhale air differently. The best way to check if your waist has gotten smaller is to try on a fitted pair of pants (as long as you don’t have a shrinking dryer). The best way to see how your muscles are developing is to use them. Now it’s not wise to lift a ridiculously heavy set of weights compared to your usual, but if you’ve been working steadily with the same dumbbells it might be time to upgrade.
Finally, flexibility is that thing you either have or don’t. But if you don’t you can get it. Sure it takes time and constant practice but those peaceful moments of stretching are good for your soul too. To check your improvements here you need to mostly listen to your body. Once you are warmed up get into your stretching poses and see if they feel tighter, same, or less tight then before. Flexibility, like your energy level, will fluctuate so be careful and open to some differences.
Keeping motivated by noticing all of your body’s changes is a great way to have a constant reminder that you are doing great things for yourself. People say to listen to your body when it’s sick, well listen to it when it’s healthy. You’re body is telling you that it can run up a flight of stairs faster, it can bend to pick things up without feeling a pull, it can carrying boxes effortlessly. The things your body notices are the things you should be motivated by.
Dear New Year’s Resolution, You Suck!
by thefitgirl on December 29, 2011
I admit, just a tinsy little bit that I may be cranky today. I’m writing this in-between Christmas & New Years, right when people start to reflect over their own lives and the lives of those around them. And I can’t help but proclaim that it drives me batty. Totally, unabashedly, certifiably nuts!
Why? To put it bluntly, why the hell do you need January 1st to reavaluate what works or does not work in your life? Basically, we play the denial card all year long and THEN at the stroke of midnight on a new calendar year, we decide only then that we need to change?
I don’t get it?
We blame the economy for our financial duress. Our parents for our messed up neuroses. Our SO for not living up to our expectations of happiness. Our friends for not validating us. We point the barrel at everyone but the one holding the trigger.
I gave up on goals a while ago. It’s just too much pressure to live up to. Imagine every day waking up saying, “I gotta do this” or ” I gotta do that”.
Actually, most of the people I know do this on the regular. Frankly, I find it exhausting and counterproductive. How can you really be living, if your life’s purpose is to cross off an extensive list of things to do, instead of just doing them?
Don’t get me wrong, I have a list a mile long of what I want to do and achieve, but I have no specific timeline of how or when to achieve them. And they don’t like magic, kick in on January 1st either.
I am fortunate right now, today! I don’t know what kind of year 2011 was for you; but for yours truly, it’s been one of best years of my life and at the same time one of the most challenging.
I continue to have a thriving business during one of the most difficult financial crisis the world has ever seen. I created this blog to help those that have a hard time staying healthy in a tempting world. Even though, the thought of writing -typing my thoughts frightens the bejesus out of me! My bootcamp turned exactly one year old a few weeks ago. I started with nothing but a little courage and one solitary person. Now, I have a small legion of loyal amazing people who come every week, month after month.
Personally, speaking I’ve grown up quite a bit too. I’ve had to break some very damaging habits, and own up to more than my share of emotional baggage. I’ve also had to let go -with love, some toxic relationships with friends and family. This year has also taught me, that love shines in the darkest places and in the most dire of circumstances. I think the biggest thing I’ve learned this year is that I really don’t know a heck of a lot, and that it’s OKAY!
Beyond these amazing things some of the small stuff that I accomplished are:
- I stopped mindless television watching, I actually went 90 days without watching television at all.
- I read fifteen books, including all of my favourite author’s.
-I lost twelve pounds and have kept it off without struggle, or starving.
-I started a stream of passive income, with my investment property.
-I am almost debt-free, and continue to put money aside monthly.
-I’ve learned to actually enjoy long cardio, forty five minutes to an hour regularly.
The best part of all, is that I managed to accomplish all of this WITHOUT any agendas, to do lists, or goals.
I hope that you have enjoyed this, and when you see the clock strike midnight on December 31st, and you start to reflect back on the past year and what you want for 2012, remember that it’s one day out of many and there are a ton of roads to get to the same destination. Cheers to an amazing 2012!
How to Get Lean, Sexy and Toned Thighs With These 4 Nutritional Tips
by thefitgirl on December 13, 2011
If you are determined to lose weight and start living healthier – becoming a member of a fitness boot camp is a great starting point. A good boot camp offers you a wide range of different outdoor workout sessions, and a good fitness regime, while at the same time helping you eat healthier and lose weight quick and easy. Boot camps often have recommendations from medical professionals regarding the things you should eat and a good reference list of groceries you should have stacked in your fridge.
If you are determined to look good, feel good and stay healthy – keep in mind that you will have to be focused, work out, and embrace a healthy living lifestyle.
In order to transform your body and make it look more toned, and better, you will have to start thinking about the food you eat. Here are few helpful tips which will help you lose weight, and achieve perfect nutrition balance while joining a fitness boot camp.
1. Start buying (and eating) natural, organic food – fruit and vegetables always come first!
Say goodbye to processed food, canned groceries and sweets and sugar coated food. They are not healthy and add weight practically by sheer ingestion. Instead, go to the aisle with fruit and vegetables and find groceries you like in this department. Those natural groceries are low fat, and are excellent for people who are on a diet, or in full training. Also, eggs, dairy products, meet and protein rich food must be on your shopping list, because they are easy to digest and will provide you with much needed energy. If you are in a training process in a fitness boot camp, you need to eat healthy food, which will keep you feeling full but still help you lose weight and avoid unwanted calories.
2. Healthy fats – learn about them, start buying food rich in healthy fats and enjoy tasty, healthy products
Fat free food is indeed main part of a good diet. But, keep in mind that fat is the essential part of our body, which means we can’t fully stop consuming them. There are healthy fats, which are harmful for our health and which need to be included into every healthy diet. Proper diet can and should include around 30% of calories, gained from healthy fats. Your healthy eating choice should include groceries such as: olive oil, avocado, nuts and almonds, fish products (including fish oil), mushrooms etc. If you stop eating fats, you will seriously harm your health and slow the diet and weight loss process you have started with. The best part of every boot camp is the fact that you can talk to a nutritionist or to a doctor, which will give you a helpful advice on how to eat healthy and maintain a good diet.
3. Food rich in fibres is very healthy and will help you restore your energy
If you decide to join fitness boot camp, that means you are determined to start a serious workout program. That also means you need to eat healthy in order to become fit and have enough strength for your fitness exercise. Fiber rich groceries are an absolute must, if you are undergoing a heavy exercise regime, because they will provide energy and strength to your body and muscles. Here is a list of groceries you should consume while working out: beans and black beans too, asparagus, peach, pineapple and other fruits and vegetables which are excellent for digestion and energy.
4. Eat five smaller meals on daily basis
If you are determined to lose weight, stay healthy and feel better while working out in a fitness boot camp, your food portions need to be adjusted to your new “fit” lifestyle. No more large portions, no more late night snacks and no more over eating. You should have 5 lighter meals, during the day. Three regular ones, and two small snacks (fruit plates are the best solution). Never eat right before training, because you might get sick. At least one hour should pass between your last meal and your workout.
Finally, if you are a member of a fitness boot camp, ask your trainer for advice on good healthy eating plan, and STICK to it. It will help give amazing results!
Check out my boot camp website if you are sick and tired of fat loss schemes that don’t work and you’re finally ready to go head-to-head with stubborn belly fat and dial in the “secrets” to the fastest way to lose weight in my Toronto Fitness Bootcamp.