NEW YEAR 2-7 DAY DETOX

The start of the year is, of course, the perfect time to do a clean up. It may be that your eating over the festive period was so off-beam that you need a few days to ease back into healthy eating, or it may be that you are ready for something a little more radical. I am personally going to do this because I am moving across country. As hard as I will try to eat clean (avoid junk), it will be very challenging on the road. As soon as I arrive in my new state I will start  my detox to flush out all the garbage. In the past I have noticed a detox is great for killing your cravings for all the sugary and salty demons! WOO-HOO !!

Here follows some info about how to do a 2 day or a 5-7 day detox. Choose what feels right and then give it your all. Ready?

The best 2 day detox is to follow the classic “eat as many fresh fruits and vegetables as possible” routine, but we must also take care that these are organic. Pesticides are hardly non-toxic! So we want the food to be clean, whole and untainted – also “live” (raw) foods as these still have the enzymes, oxygen, naturally distilled water and precious health-promoting plant hormones (that help us feel happier) as part of them.

As two days is really no time at all, it’s best to just go for it and give it 100%, so set two days aside where you don’t have to be out and about socialising, where there is no pressure to eat “normally” and when you can easily prepare your own foods.

Even though this will be largely fruits and vegetables, that doesn’t mean it has to be boring – far from it! And you’ll be glowing afterwards.

----------------Here’s your plan:--------------------

Drinks – ideally the only drinks you should be consuming throughout your detox are pure water, caffeine-free herbal teas, freshly made fruit and vegetable juices and freshly made smoothies. 

Aim to drink a gallon a day!

Day 1

Morning: As much fresh fruit as you desire – any sort – and/or a smoothie (eat always according to your appetite).

Mid-morning snack: A different type of fruit – as much as you desire – eat until satiated.

Lunch: A large salad made using any or all of the following ingredients:

Lettuce (any kind or mixed), watercress, grated carrot, grated raw beetroot, fresh corn shaved off the cob, chopped tomatoes, chopped red bell pepper, any sprouted beans or seeds (such as alfalfa, sprouted sunflower seeds, sprouted broccoli, sprouted mung beans, etc.). Make your dressing by blending half a large avocado with the juice from 2 oranges and blend. Add water to reach your desired consistency if it’s too thick and creamy for you. Then pour over your salad, toss, throw in the remaining half an avocado if you wish, and enjoy! (Tip: Make sure this salad is big enough so that you are not starving 30 minutes later. Make more than you think you’ll want and you can dip into it up to an hour before dinner).

Dinner: Fresh juice made from 3 large carrots, 2 apples, small piece of ginger (optional), small piece of lemon, 3 oranges.

A large fruit salad made with as many fruits as you desire (banana is good for filling you up!) served in a large bowl. Make a sauce by blending a handful of raw macadamia nuts with the juice of half an orange (or a whole one depending on juiciness), 2-4 large Medjool dates (or 4-8 smaller soaked ones) plus and optional small piece of vanilla bean and pour on top.

Day 2

Repeat as for day one, but feel free to eat the salad meal in the evening and add in some slightly heavier raw foods – like some raw unsalted nuts and seeds, some olives and/or some more avocado.

As long as you are eating enough, enjoy every mouthful (i.e. don’t use ingredients you don’t like, swap them for something else of the same food group that you do like), and take care with your drinks then you should feel noticeably lighter and happier when you wake up on day 3, at which point you can either go back to normal or try something slightly longer…

Day 3

As per days one and two, ideally you want at least one juice and one smoothie in there (a green smoothie is the healthiest one of all), one main meal salad and one large helping of fresh fruit. Avoid eating fruit AFTER meals as this will cause gas and bloating in most people due to fermentation. So keep your fruit meals or drinks separate, or at least before a main meal.

Add in steamed veggies today to your main meal if you desire, but remember, they need to be organic!

Days 4-7

As per day three, but you can add in one or two other cooked items to your main meal salad which can be any of these:

Cooked potatoes swirled in olive oil, garlic, lemon juice and fresh basil

Cooked beans or pulses

Cooked veggies

Wholegrain rice

Any organic rice or rice crackers

Non-wheat breads

Oatcakes

At the end of this week you should feel very different, and probably a lot happier - as well as having lost a few pounds if you need to.

This can give you a feel for what is possible for you when you choose to not only lighten your toxic load food-wise, but also start to let go of stored toxins, which may have been lurking there in your cells and tissues for weeks or months! 

IMPORTANT-

On any detox you will completely cut out all nicotine, alcohol and caffeine. Doing this may lead to withdrawal symptoms, but these withdrawal symptoms should not be confused as side effects of the detox. You are, actually, detoxing from the harmful substance to which you are addicted and that is a good thing.

While generally, you should feel good during a healthy detox and you should end up feeling healthier than when you started, there are some cases where a person may not feel too great throughout the detox. These situations can come up for anyone when the toxic load is releasing quicker than your body’s elimination system can keep up.   Which brings us to an important subject, it’s very important that your bowels are moving regularly during any detox diet, and that means at the very least once per day, preferably two or three times.

Another important component to any detox plan is rest.  Your body is doing extra work during the cleanse so it is important to help out by resting and conserving your energy for detoxifying.

As you can see, choosing a healthy detox diet is a matter of being smart. You do not want to deprive your body during the process, so choose a detox diet that includes good food choices that give you the nutrients that you need, and ensure that it is for a reasonable period of time. In the end, you should have no problem finding a healthy detox diet if you follow these guidelines.

Of course before embarking on any kind of detox or diet change you should consult with your personal health care provider.

Keep me posted on how this works for you! If you have any questions or need help I am here to help! Good LUCK!!!! YOU CAN DO IT!!!!!!

© 2012 Karen Knowler WOULD YOU LIKE TO USE THIS ARTICLE IN YOUR EZINE OR ON YOUR WEB SITE? You can, as long as you include this complete blurb with it: Karen Knowler, The Raw Food Coach publishes "Successfully Raw" - a free weekly eZine for raw food lovers everywhere. If you're ready to look good, feel great and create a raw life you love get your FREE tips, tools and recipes now at www.TheRawFoodCoach.com. http://www.raw-foods-diet-center.com/healthy-detox-diet.html

MYOTHERAPY

http://www.elitemyotherapy.com.au/foam_roller_exercises.html

Handy Portion Control

Eating the right portion sizes pays off, say Pennsylvania State University scientists, who found out how easily big servings lead to a calories overload. 

On 2 consecutive days in each of 3 weeks, 32 subjects chose as many food portions as they wanted. But the serving portion sizes changed: Regular size portions during week one became 50% larger the second week and doubled during week three. 

Compared with the first week, total daily calories jumped by 335 calories per day for women and 504 calories for men during the second week, and by an astonishing 530 calories for women and 812 calories for men in the last week. 

To make controlling portion sizes super easy, print out this guide and carry it with you until you've committed it to memory.  

http://www.prevention.com/weight-loss/weight-loss-tips/your-guide-calories-and-portion-sizes

Exercise for Mental Strength

When you have anxiety or depression, exercise often seems like the last thing you want to do. But once you get motivated, exercise can make a big difference.

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

The links between anxiety, depression and exercise aren't entirely clear — but working out can definitely help you relax and make you feel better. Exercise may also help keep anxiety and depression from coming back once you're feeling better.

How does exercise help depression and anxiety?

Exercise probably helps ease depression in a number of ways, which may include:

Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)
Reducing immune system chemicals that can worsen depression
Increasing body temperature, which may have calming effects
Exercise has many psychological and emotional benefits too. It can help you:

Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
What kind of exercise is best?

The word "exercise" may make you think of running laps around the gym. But exercise includes a wide range of activities that boost your activity level to help you feel better. Certainly running, lifting weights, playing basketball and other fitness activities that get your heart pumping can help. But so can gardening, washing your car, or strolling around the block and other less intense activities. Anything that gets you off the couch and moving is exercise that can help improve your mood.

You don't have to do all your exercise at once either. Broaden how you think of exercise and find ways to fit activity into your routine. Add small amounts of physical activity throughout your day. For example, take the stairs instead of the elevator. Park a little farther away from your work to fit in a short walk. Or, if you live close to your job, consider biking to work.


How much is enough?

Doing 30 minutes or more of exercise a day for three to five days a week can significantly improve depression symptoms. But smaller amounts of activity — as little as 10 to 15 minutes at a time — can make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling.

The mental health benefits of exercise may last only if you stick with it over the long term — another good reason to focus on finding activities you enjoy.

How do I get started — and stay motivated?

Starting and sticking with an exercise routine can be a challenge. Here are some steps that can help. Check with your doctor before starting a new exercise program to make sure it's safe for you.

Identify what you enjoy doing. Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening or go for a jog in the pre-dawn hours? Go for a bike ride or play basketball with your children after school? Do what you enjoy to help you stick with it.

Get your mental health provider's support. Talk to your doctor or other mental health provider for guidance and support. Discuss concerns about an exercise program and how it fits into your overall treatment plan.

Set reasonable goals. Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do. Tailor your plan to your own needs and abilities rather than trying to meet unrealistic guidelines that you're unlikely to meet.

Don't think of exercise as a chore. If exercise is just another "should" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise schedule the same way you look at your therapy sessions or medication — as one of the tools to help you get better.

Address your barriers. Figure out what's stopping you from exercising. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with. If you don't have money to spend on exercise gear, do something that's virtually cost-free, such as walking. If you think about what's stopping you from exercising, you can probably find an alternative solution.

Prepare for setbacks and obstacles. Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and may as well quit. Just try again the next day.

Do I need to see my doctor?

Talk to your doctor to make sure you know which activities, how much exercise and what intensity level is OK for you. Your doctor will consider any medications you take and health conditions you have. He or she may also have some good advice about getting started and staying motivated.

If you exercise regularly but anxiety or depression symptoms still interfere with your daily living, see your doctor or other mental health provider. Exercise is a great way to ease symptoms of anxiety or depression, but it isn't a substitute for psychotherapy or medications.

http://www.mayoclinic.com/health/depression-and-exercise/MH00043

Nuts :)

http://motivationintohabit.tumblr.com/

Prenatal Exercise Tips - Prenatal Yoga Tips

Starting a Prenatal Exercise Program

Becoming fit during pregnancy requires safe, regular, sustained, moderate exercise -- now is not the time to embark on a new sport or engage in strenuous workouts. Even if you have never exercised regularly before, you can safely begin a workout program during pregnancy.

The safest and most productive activities during pregnancy (especially for the woman exercising for the first time) are swimming and walking. These exercises are best because they can usually be continued until almost the day of delivery, and they carry little risk of injury that would prevent further exercising. Talk with your doctor about how much exercise you can safely perform. Then all you need before beginning is a sound exercise program and appropriate clothing.

Continuting Your Current Program

Most health care providers agree that if you are already regularly engaged in a sport or an exercise program when you become pregnant, you can continue it during pregnancy. Depending on the activity, you may need to modify, slow down, or change activities due to fatigue in early pregnancy or due to added weight and the normal softening of joint ligaments as your pregnancy advances.



Your body is your best guide and usually responds with pain or fatigue if an activity becomes inappropriate. Pay attention to these signals. Be especially aware of your lower back, hip joints, and pelvis-they are your most vulnerable areas.

General Exercise Guidelines

-Exercise regularly. You can't make up for lost time, and you shouldn't push too hard to catch up. Plan ahead and take this special time for yourself without fail. Make exercise a habit! (Remember The Half- Life of Exercise Theory: When more than two and a half days elapse between exercise sessions for the same muscle group, you lose the benefits of the first exercise session!)

-Stop if you feel pain. Modify your exercise program if necessary or substitute other forms of exercise. Check with your physician before resuming your program, but do so right away -- don't waste precious time.

-Finish eating at least 1 to 11/2 hours before working out. Otherwise, you may experience burping, belching, or abdominal discomfort as a consequence of exercising on a full stomach.

-Drink water before, during, and after your work -- out -- even if you aren't thirsty. It's very important to replace the liquids lost through exertion. Without sufficient fluid, your body becomes slow to react and easily fatigued. And it's best to drink four to eight ounces frequently, rather than taking one long drink.
-Don't go on a calorie-restriction diet during pregnancy. This is very dangerous for your baby. Eat a nutritious, balanced diet.

I strongly suggest you try prenatal yoga! There are so many great benefits! 

Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.

Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.

Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may produce less oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.

First-trimester yoga tips

Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting, says Denise. You probably don't have many restrictions this early in your pregnancy, but remember to follow rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. 

Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. 

"Listen to your body and trust what it tells you," says Denise. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.

Second-trimester yoga tips

Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.

Third-trimester yoga tips

You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. 

And remember: Don't hold poses for a long time; it's important to keep moving.

This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Neither the Editors of Consumer Guide (R), Publications International, Ltd., the author nor publisher take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.


http://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/how-to-exercise-while-pregnant1.htm
http://www.babycenter.com/0_great-pregnancy-exercise-prenatal-yoga_7862.bc
http://www.hipchickphoto.com/prenatal-yoga-maternity-photography-charlotte-nc/
http://mikadokids.com/tips-for-pregnant-women/benefits-of-yoga-exercises-for-pregnant-women/

Portion Control Tools

http://www.amazon.com/Ozeri-ZK011-Precision-Stainless-Steel-Oversized/dp/B002UG4UM6

Portion control is key for healthy eating and weight loss. One of the best ways to cut calories is to first know the amount of calories in your food choices so you can adjust your intake. Though many foods come in single serving sized packaging, grains, fresh produce and snack foods are bought in larger quantities. Partner a kitchen scale with online calorie counting, such as CalorieKing.com, to learn how many calories are in a weighted serving size (look at the nutrition label of your packaged foods for the weight of a single serving) of your daily foods. This is tedious initially, but you'll quickly be able to eyeball many foods to know if your portions are super-sized. Bonus: Weighing your ingredients before cooking or baking gives you the ability to know the calories per serving of your favorite recipes. Our favorite kitchen scale is the Ozeri Precision Pro Stainless Steel Digital Scale ($25), which features a flat base that can hold up to 11 pounds, measuring in grams, ounces, pounds or kilograms. This handy gadget also has a tare button to calculate net weight if your ingredients are in a cup, bowl or plate.http://chefmom.sheknows.com/articles/951219/5-kitchen-tools-that-cut-down-on-calories

Meal Measure helps you manage your weight, one portion at a time. It is easy to use and measures your food right on your plate. meal Measure fits most dinner plates. The cavities of the Meal Measure are labeled vegetable or fruit, startch, and protein. Each Meal measure cavity is one cup at the top with a one-half cup line inside. The protein portion is equal to the size of a deck of cards. Meal Measure follows the USDA My Pyramid serving sizes and is top-rack dishwasher safe.

http://www.amazon.com/Portion-Control-Measure-Manage-Weight/dp/B0029N8D14/ref=pd_sbs_hpc_6

-Easy to use

-measure your food right on your plate

-Fits most dinner plates

-Stop overeating

-Top-rack dishwasher safe

- $9.50 SUPER CHEAP!!

Fitsugar.com

I know what you're thinking — these Baby Cubes (set of 10 for $7) are meant for storing homemade baby food. But because they're one-ounce containers, they're perfect for storing small portions of dry snacks like nuts, seeds, or dried fruit. They're lightweight and BPA-free, and the lids are attached so you don't have to worry about losing them. Stash a cube in your desk drawer, purse, or gym bag.
http://www.amazon.com/Baby-Cubes-Food-Storage-Containers/dp/B001B5DTO2/ref=sr_1_1?s=baby-products&ie=UTF8&qid=1337785850&sr=1-1

http://www.portionware.net/shop.html

 Portionware includes 5 plastic bowls and lids. The sizes are 1/2 cup, 3/4 cup, 1 cup, 1-1/2 cup and 2 cups. Each bowl has a fill line. Lightweight, durable and portable, portionware is great to take anywhere $29.99

Exercise & Menstruation

Medical studies suggest exercise can yield both positive and negative effects for menstruation. Exercise can mitigate symptoms of premenstrual syndrome (PMS) and make menstruation more tolerable. Another positive benefit of exercise for menstruating women is the reduced reliance on medications for PMS pain and stress. These beneficial side effects arise primarily from exercise that is light aerobic, rather than hard-impact or strength-bearing. According to studies of female athletes, intense exercises and harsh strength-training can negatively effect menstruating women by leading to a cessation of menses that can last for months or years.


This negative effect of strenuous exercise and menstruation has been studied for years as part of a phenomenon among women athletes known as “female athlete triad.” The triad includes interrupted menstruation, a loss of bone density, and extreme deficiency of the mineral iron, which is needed to replenish blood, including blood lost during the monthly menstrual cycle. With too much exercise, the body can deplete iron stores so much that no menstruation is possible. To avoid such detrimental results when combining exercise and menstruation, doctors recommend low-stress aerobic workouts with languid movements and stretching such as swimming, walking, and cycling.





Smart Structuring Of Your Workout Plan

As for your workouts, there are some additional considerations to take into account as they relate to your menstrual cycle.

First, keep in mind that your body temperature will rise during the luteal phase of your cycle. So if you're performing intense workouts—which also raise body temp—you may become uncomfortable, and hence unable to sustain very high intensities.

A second thing to bear in mind is that your tolerance for pain will be higher during the follicular phase of the cycle, after menstruation takes place. So it makes sense to place your harder workouts, the ones where you really plan to push yourself, during this time. You'll find that you have a higher level of tenacity. Time to push through and hit some new personal bests!

Carrying excess water weight throughout the luteal phase will also affect workout performance, especially if the workout includes running. That added weight will make you feel like you're working harder than usual.

Here are seven exercises that should be perfect for you during your period.

WALKING

Even experts against a hardcore workout on your period have to agree that a walk gets you moving without injury or danger. So, put on some sneakers and sunblock, and hit the road. Walking by itself isn't a huge calorie burner, but you will feel good about the fact that you exercised. Don't stress the exact calorie count.

RUNNING

If you're feeling up for a jog, go for it. The endorphins you release during an intesnse cardio workout can help you beat the period ickies that you may be feeling. Hydrate well before, after and during your run, if possible; some researchers say you dehydrate more easily on your period. Whether that's true or not, err on the side of safety and keep drinking.

YOGA

Yoga is very customizable; many poses have options to match your skill level. Inversions aren't recommended during your period, although this has no definitive medical basis. Still, having the option to relax in the goddess position if you're not up for a headstand is nice.

AEROBICS

Sometimes, when you're on your period, you just want to go a little crazy. Aerobic exercise is the perfect way to let loose. Plus, aerobics classes are typically held in a low-pressure environment where the focus is on fun.

DANCING

Shaking it up on the dance floor isn't exercise in the traditional sense, but it will rev your heart rate and burn some calories. This is a great option because it doesn't feel like exercise -- and when you're on your period, you might need a little motivation to get gussied up and feel great about who you are. Stepping out into an evening of dancing and fun will certainly give you that extra oomph and make you feel fabulous.

PLANKING

When it's that time of the month, all you want to do is stay home and watch Lifetime movies. Make the most of your TV time by holding a plank position during the commercials: 

1. Get down on the floor.
2. Put your arms and elbows under your chest.
3. Raise your body using just your forearms and toes, and hold.

This is an intense all-over workout. Start by holding your plank during every other commercial and work up to holding through an entire commercial break.

WORKING OUT FROM HOME

Pop in an exercise DVD or pull up an on OnDemand workout. You don't need to dress in fancy workout gear, and quitting early won't be embarrassing if you're just doing it in your living room. Only you will know that you sweated to the oldies in your flannel nightie for exactly 14 minutes before sinking back into your couch to watch the Real Housewives reunion. (Nothing makes you feel less hormonal than watching legit crazy people, right?)

Don't use your period as an excuse to forget your fitness routine -- but do listen to your body if you need a break from it. Give some of the above workouts a try.

http://www.wisegeek.com/what-is-the-connection-between-exercise-and-menstruation.htm
http://www.bodybuilding.com/fun/4-ways-your-mentrual-cycle-affects-your-workouts.html
http://www.sheknows.com/health-and-wellness/articles/837443/7-best-exercises-during-your-period

Tips / Exercises on loosing Muffin Top / Love Handles

Do you detest that stubborn roll of fat squeezing out above your skinny jeans? Unfortunately for many women there’s a problem that refuses to budge. Dealing with stubborn fat around you waist that results in what is commonly referred to as a “muffin top” begins with understanding the underlying causes, like the hormones responsible for it. Attack your muffin top with a focused plan from experts:

The key to controlling your belly fat lies in reigning in your cortisol (stress hormone) and insulin levels. Here are some tips to control both:

Get enough sleep- Lack of sleep is a surefire way to up your stress hormones and increase your cravings for sugary, sweet and indulgent comfort foods apart from inducing midnight binges.

Low carb, high protein meals: Limit your intake of  carbs to 1/3rd of your overall meal. Lower intake of starchy foods help reduce insulin spikes in the body which helps your torch belly fat. You can experiment and find the right balance for your body instead of giving up completely on carbs.

Eat mini meals- You should eat mini meals every 3-4 hours to control your stress hormone and keep your body from plunging into the starvation mode after which it tends to store body fat. Similarly, make sure to eat breakfast so that your body doesn’t start off on the energy conservation mode.

Intensify your workouts- Short bursts of intense training sessions increase your lean and muscle building hormones in the long run so make sure your workouts includes bursts of high intensity interval trainings. This will much more useful than moderate-intensity lengthy workouts.

Get out of the hormonal loophole- Eat high fiber food to break out of the hormone cycle that keeps taking you back for more. Food that is low in fiber gets digested quickly, introducing a surge in insulin that in turn dips your blood sugar and makes you crave for a carb fix to reinstate the level. Veggies and whole grains delay the digestion process, keeping you full longer and helping you break out of this cycle.

Following these tips will definitely help you torch away the muffin tops.

Here are some muffin top blasting exercise you must add to your work out routine!!

http://www.lichisuperfruit.com/blast-your-muffin-tops/
http://www.shape.com/fitness/workouts/shrink-your-muffin-top-fat-blasting-workout?page=6
http://www.missfitnesslife.com/how-to-get-a-flat-tummy/

Reward System To Help You Stay Motivated!! You CAN Reach Your Goals!!

Joining a gym is easy. Sometimes, too easy as the promises made by the gym salespeople turn into visions of a newly-svelte you minus all the hard work in between. Often, after signing on that dotted line and committing yourself to a contract for a set amount of time, there comes a sudden realization that you have made an actual commitment and that even if you don't honor it by turning up, your wallet will still be actively contributing. Rather than grimacing every time you catch sight of your gym membership card, own up to your commitment and stay motivated about turning up regularly and achieving what you originally dreamed you'd do.

This is a really cool way to visually see your goals and progress!

-Set up a mini-challenge with friends. Track weight-loss, total minutes on the treadmill, nights making dinner at home– whatever healthy-lifestyle metric you choose.  At the end of the contest period, the winner treats the others to a mani-pedi or other (non-food!) reward

- Remember, rewards don’t have to be monetary!  Get your family and friends on board to create free rewards like an “afternoon off” from the kids or special outing.


-One of my clients rewards were pound related. 5 lbs...... new work out shoes 10lbs...... "Queen" for the day! Her husband did everything she requested! (I personally love that idea!! Bring on breakfast in bed, I would also do it on toilet cleaning day!! :D ) 20lbs..a spa day (massage, mani & pedi, facial) 


-A "fitness jar" and every time you complete a workout, you put $1.00 in the jar. Then you could spend it when you hit a certain weight goal. You could also spend it when you have an up coming trip. If you are trying to lose weight for spring break/,honeymoon or a cruise. That money could buy some awesome souvenirs or a banging new swim suit for your hot new figure!

Your old favorite jeans have probably been hidden
 in the back of the closet for too long!!

-Jeans..... wanting to fit in a "favorite" pair or size. I would find those favorite pair or size and hang them where you see them every day. I would also hang the size you are in now. It is a great reminder of where you are and where you want to be. I also encourage people to start throwing big clothes away. No one like having "nothing" to wear. The more you loose, the more clothing options you will have!

- Treat yourself to a personal trainer once a week. If you stick to your plan of x amount of times a week for x amount of months. You will start working with a trainer. Which will only help hold you accountable to achieve your goals. I have quite a few clients I see once a week on usually Monday or Friday. Those days are best because then it will either start their week off right or they know they have someone to report to at end of week. Plus if  you have a good trainer they will look at all aspects of your life and find ways to tweak simple things that can help you be successful! (like sitting on a stability ball at work instead of a chair, bouncing on a ball all day is going to help burn calories all day without you even noticing!) 

How do you stay motivated? What are rewards you have used!?!? Comment below I'd love to hear your input and it can help someone else! 

How To Kick Start Your Weight Loss & Be Successful

No matter how you slice it, diet is a dirty word. It smacks of deprivation and hunger pangs. To overcome the pain, you need a plan.I Found this informative article on http://www.webmd.com/diet/features/4-ways-to-get-that-diet-going. I hate how so many weight loss tips all seem to be the same.... "eat this, not that"!  Before kick starting your new lifestyle you should consider this advice. These are simple yet effective tools to plan your road to success! 

So WebMD asked the experts for advice, and put together their quick tips on how to get your weight loss going.

1. Know Your Weight Loss Goals

Consider how much you need to lose before you decide how to do it, recommends Brian C. Jacobson, MD, MPH, assistant professor of medicine and a gastroenterologist at Boston University Medical Center in Massachusetts.

Very overweight  or obese. "For someone obese, I refer them to our weight loss center," says Jacobson, who says people with a lot of weight to lose can probably benefit from a structured, supervised program.

If you're slightly or moderately overweight. "I advise controlling portion size," Jacobson says. "If you control portion size, you cut calories."

To learn correct portion sizes, consult a registered dietitian or take a look at the USDA's new MyPlate guidelines. 

Exercise also has to be part of your plan, Jacobson tells the do-it-yourselfers. But that doesn't necessarily mean joining a gym. "Buy a cheap treadmill," he says, and when you're watching TV, hop on and take a walk.

Before starting a new exercise regime o rweight loss plan , however, remember to talk with your doctor.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food, says Thomas R. Przybeck, PhD, assistant professor of psychiatry at Washington University School of Medicine, St. Louis, who has published on the topic of diet and personality. Know your tendencies and tailor your plan to conquer the unproductive inclinations.

Impulsive. "If you have a tendency to be impulsive, you might see a pint of Ben & Jerry's in the freezer and go for it," Przybeck says. Clearly you are a dieter who needs to remove those temptations.

Oblivious. If you tend to not pay attention when you eat -- maybe you're a TV snacker? -- you need to avoid such situations if you want to control portions.

Uptight. "If you are highly anxious, you will probably have more difficulty," Przybeck says. "Those who are anxious, nervous, and depressed might eat to feel better."

Tenacious. Certain personalities don't find it that difficult losing weight. "If you are highly self-directed, cooperative, and have a lot of stick-to-it-ive-ness, you are going to have an easier time," Przybeck says.

Sociable. You tend to monitor your food intake better than others, Przybeck found.

3. Double Up: Diet & Exercise

When her heartburn  patients ask which should come first, diet or exercise, Lauren Gerson, MD, MSc, director of the Esophageal and Small Bowel Disorders Center at Stanford University School of Medicine in California, says: jump in and do both.

"It's a combination of diet and exercise [that will lead to weight loss]," she says.

4. Make a Firm Weight Loss Commitment

To be successful, it helps to understand why you want to  lose weight. So before you begin a weight loss plan, ask yourself:

-Am I ready to do this?

-Is my motivation coming from within?

-Can I deal with occasional setbacks or lack of progress?

-Can I focus on weight loss fully? (If you're in the midst of a job change or other distractions, for example, it might be better to resolve those issues, and then focus on weight loss efforts.)

Finally, be sure you're committed to losing weight for yourself -- not because someone else is pressuring you to do so.

Then, take things slowly, keep these tips in mind, and you should be on the road to weight loss in no time.