Tuesday’s Tasty Recipes

So every month I try to try some new food. How will I ever know if I like it or not without trying, right.

Some of the girls at boot camp were talking about Kale the other night, so I asked what it was and how I would prepare it. One of the ladies suggested adding olive oil to a pan with some chopped up apples and add the kale and saute with some onions I think. They lost me adding apples…didn’t sound appealing to me.

BUT- I did go ahead and had my husband get me some kale. Interesting story..gave husband list,  he calls from store, “whats kale?”, my response, ” I don’t know..something green, maybe looks like lettuce but would be with produce.” Smart man that he is, he found it!

So, above are my first two creations with the kale. Pictures were taken with my phone, so sorry they aren’t that great.

First picture: I sauteed the kale with olive oil and onion salt, then added mushrooms. Eggs were next, then sprinkled feta on top. Was very tasty!

Second picture: Again, I sauteed kale with olive oil and garlic salt, added mushrooms. Browned ground turkey and mixed together and sprinkled some fresh parmesean on top. Delicious!

I am loving my new vegetable! Might just have to replace my broccoli for being my favorite vegetable. Plus, all of the benefits are amazing:

Kale absolutely rich and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention the much needed fiber so lacking in the daily diet of processed food eating Americans. The “Icing on the Kale” are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let’s not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits.

Source: Ezine articles

What new food have you added to your diet lately? How well did it fare with you?

Source http://womensdietandfitness.com/WDF/

K.I.S.S. For Weight Loss

Keep it Simple Silly….

How do kids get their exercise? Through play! So why not “play” your way into some fat loss! Think simple!

Here are some ’simple’ suggestions to burn some calories and start  dropping the pounds:

1. Play tag with your children. I can guarantee after running after them for a while you are going to be huffing and puffing, but having fun, while burning calories!

2. Blowing bubbles. Ok..there are two ways you can look at this and one might sound a little silly to you. First off..let THEM blow the bulles and you run around trying to pop them. My second suggestion, YOU blow the bubbles and focus on your breath, by blowing short burst of breath, while holding in your abs and feel your abs get a workout.

3. Kids want to go to the playground? Perfect! Push them on the swings to work your arms. Squat in between each push to work that lower body. Kids love to use the monkey bars! Test out your monkey bar abilities! Every playground has some form of jungle gym with steps. While the kids are running around, do some tabatas on the steps. Step for 20 steps, walk in plavce for 10 and repeat up to 6 times. Push Ups and Tricep Dips can be done on the park bench. Instead of sitting and watching the kids play, work those arms!

4. Taking the kids for a walk? Race them between blocks and then walk the next block. Perfect intervals.

Keeping it simple and fun is one of the best ways to burn calories.

What ’simple’ things do you do that are helping you burn off that fat?

Source http://womensdietandfitness.com/WDF/

Is Eating Healthy The Same As Eating To Lose Weight?

When I first sit down with a client, we talk about nutrition. I ask them to tell me how they think they eat, just because I want to know what they think about their nutrition. Sometimes I get the “I eat pretty bad and need to work on that”, but I also get the ” I eat very healthy”. Then I have them write down a days worth of meals for me to look at. For the most part, they are usually eating “healthy” but they are not eating to “lose weight”.

What exactly do I mean by this? Well, let me show you…

Healthy Meals:

M1 at 9am: Organic granola, banana, berries and yogurt

M2 at 2pm: Turkey Sandwich on oat bread

M3 at 6pm: Salmon and green beans

Eating to Lose Weight:

M1 at 7am: 2 egg whites, 1 whole egg, spinach and feta

M2 at 10am: Apple and string cheese

M3 at 1pm: Chicken breast and broccoli with olive oil drizzled over broccoli

M4 at 4pm: Greek Yogurt, berries and walnuts

M5 at 7pm: Ground Turkey burger and asparagus

Can you tell the difference?

First off, in the Healthy Meals, they are not eating often enough to fuel their metabolism. You should be eating every 3-4 hours to keep your metabolism burning off that fat.Most often my clients will say that they are not hungry so they don’t eat as often. This is the first indication that your metabolism has slowed down. If you can go 5 hours or more without eating, it means your metabolism has slowed down, which means it needs less fuel, which means your are not burning fat! Now isn’t that the whole purpose of this? to lose fat? Of course!

Second, there is not enough protein in the very first meal. You should always make sure to have a lean protein (or protein supplement) and a carb at every meal. M2 does not have enough protein and should include some vegetables. M3 is perfect.  Protein is what helps to build muscle and help you burn off that fat. If you don’t get enough protein in your diet, the fat is going to just stay.

Third, my guess is this would not be enough calories in a day. I guess it depends on the servings size of each thing, but remember, you don’t want your calories to be lower than 1400-1500 calories, especially on workout days! With not enough fuel, you body won’t be able to burn fat and rebuild itself.

In the Eating to Lose Weight meals, the meals are spaced out every 3 hours. Every meal is complete with a protein, carb and some type of healthy fat.

So which way are you eating?

Source http://womensdietandfitness.com/WDF/

Fast Food Sets You Up For Fat Loss Failure

Back in the nineties Fast Food companies tried to change. They tried coming out with lighter and lower fat versions of their sandwiches and tacos and everything else.

Know what happened?

The “healthier” versions on their menus failed miserably. And I mean miserably.  They were all pulled and replaced by newer options that were bigger, fattier and more calorie laden than ever before.

Seriously, they stopped pulling punches and did what any smart business should: They gave people what they wanted. And in the case of Fast Food companies that meant adding as much mayo, bacon, cheese and beef as they possibly could.

That’s when we started seeing the Triple Burgers and Mega Burgers and tacos wrapped in melted cheese stuck to yet another taco.And people were more than happy to gobble them all right up.

I believe, fortunately, that we’ve come to a point where people have realized that it’s all just too much. To some extent people are waking up and realizing that they cannot afford to get sick. They cannot afford to eat garbage all the time. They are understanding it WILL catch up to them.

Kentucky Fried Chicken has been in the news lately because they are trying a new Kentucky GRILLED Chicken. Supposedly it tastes as good as their fried version.

Now I don’t know if it does or doesn’t. And to be honest, I don’t much care. You see, the fact of the matter is when people go to Fast Food restaurants and order something “healthier” like grilled chicken they typically off set it by eating every french fry in sight. Or drinking a 64oz cola. If I am going to go to a fast food restaurant, I am going to plan it as a cheat meal and not try to “out do” the french fries with the “healthier chicken”.

There are better choices to be made. And if you plan your day you won’t be in a position where you have to gobble a meal down at KFC, McDonald’s or Burger King.

Things like:

Low fat cottage cheese

Hard boiled eggs

Fresh fruit and veggies

Raw almonds

Or you can use Prograde Cravers with some almonds on the side or a yummy chocolate meal replacement shake such as Prograde Lean!
The bottom line is…a little bit of planning and some smart food choices go a long way to getting that flat stomach you’re looking for.

If you haven’t yet tried out any of the Prograde’s products, now is the time! They are having their Second Birthday Sale and everything is 10.2% off! This sale ends Friday, April 24th at 11:59pm EST, so make sure to take advantage of this offer before then!

When checking out, enter the coupon cold below:
xxtwozz  (yes, the letters are all lower case)

These products are not sold in any stores, but you can find them here==>Prograde Nutrition

I cannot say enough about the Prograde products. These are definitely top-notch and they only create research based products backed by science.

Source http://womensdietandfitness.com/WDF/

My Choice For Best Fat Burning Information

In the past year, I have bought and almost read a lot of books. I can usually tell just in the first few chapters if the rest will be worth reading or not. These are my top picks for the year! I will rate them in order and let you know where you can pick up a copy!

1. The Science Of the Perfect Weight by Bob Proctor and Melonie Dodaro

*I am a huge fan of the law of attraction and this book goes along those lines of thinking. This book does not just tell you now to work on yourself on the outside, but in on inside as well. I really would recommend this book to anyone who is struggling with  weight loss and self -esteem issues.

Quote from the book:

“For a moment, set aside your fears of what others think, what happened in the past, and what you have to do tomorrow. Let it go and focus on this one thing: What would your life be like if you reached your Perfect Weight? How would your life change? What would you accomplish for yourself and for your family? What greatness would come to you, and how would your confidence and belief in yourself be affected? Focus on that idea and let go of anything holding you back!”

Very powerful wouldn’t you say? Gots me thinking I need to read this book again! I talked more about this book back HERE as well. To pick up your copy, click this link and then I found an audio that is by the same person, and seems to be of the same topic, which I just added to my wish list and you can find out about one by clicking HERE.

2. The Complete Beck Diet For Life by Judith S Beck

*This book teaches is along the same lines as the first one. Works on you from the inside out, which I feel is very important. It has little challenges for you to take on as you go through the book and shows you how to reward yourself while you move toward your goals.

You can find out more about this book HERE

3. The Body Fat Solution by Tom Venuto

*Anything by Tom Venuto is meant to be a good book. His Burn the Fat ebook was the my very first ebook that got me started with my fitness journey and on to becoming a Trainer. This book just goes a bit deeper and gives you easy nutrition equations that will help balance your food intake and guide you through some very efficient 30 minutes workouts. If you want to lose fat, keep your muscle..this is the book for YOU! Check it out HERE.

4. Spent-End Exhaustion and Feel Great Again by Frank Lipman MD

*The inside covers says,

Fatigue, unexplained back and join pain, distractability, irritability, insomnia and digestive problems leave many of us feeling spent-and there is no pill that reverses the effects.

This is so true and was exactly how I felt about 3 months ago. Most of it, I already knew…but there were also some things that I had forgotten about that I needed to incorporate into my life. (Still working on that part…lol) But it is an overall easy read that gives really good tips on how to take back your life. Ther are also these Daily Beats, which are a series of action steps that you can take to help you repair your stressed system and nourish your body and mind. You can find out more about this book HERE

5. The Seven Principles of Fat Burning by Eric Berg, DC

*This book dealt with how to find the right eating and exercise program that is right for your body type and lifestyle. It states that there are 4 different body shapes and that each one is influenced by hormones and then goes into detail about how each body shape needs to eat and workout to get the maximum benefits. It also has some meal plans and recipes all directed towards your body shape. Quite interesting to read…and you can find out more HERE.

I just ordered a couple other books to add to my library, so will let you know how those are as well. Do you have a book you have read lately that would benefit my readers? Leave a comment below and let us know about it!

Source http://womensdietandfitness.com/WDF/

Love My New Val Slides

Val Waters, creator of the Val Slides and trainer to the stars, designed the val slides to really work your lower body more effectively without harsh movements. I can’t tell you enough of how I love these things and try to use them as much as possible with my clients. I wish I could order enough for my boot camps, as we could really get some good workouts done with just the Val Slides. Click here to find out more about them==> Val Slides.

Source http://womensdietandfitness.com/WDF/

The New Virtual Trainer?

I get tons of emails from places telling me about their new products and how they think they would be a good fit for my audience and most of the time they are, as I thought this one was.

It’s called The Keychain Trainer and it plugs directly into your usb hub on your computer, like a flash drive. From there, a screen will pop up and you will enter some information so that it can design your workout to suite your needs. It then gives you the options of a couple different trainers, such as Kathy Smith,  Jay Cutler, David Kirsh and many more. Each session is then loaded onto the Keychain Trainer and you just plug in your headphones, push play and listen as your trainer guides you through each session! How cool is that! I think its pretty awesome! If something like this would have been around about 4 years ago, I would have jumped on it in a second!

There are more than 2,500 exercises, hundreds of kinds of equipment, and 150,000 audio clips form the world’s largest audio exercise library. It has unlimited access to every fitness category, from walking to weight training to yoga and each session is combined with fun and energizing music!

When you purchase the Keychain Trainer (for a price of .95) you also get 4 week of the NextFit service, fitness music, an armband, lanyard and headphones. After that, I am guessing there are like membership fees, but I couldn’t find it anywhere.

You can find out more about the Keychain Trainer by clicking here=> Keychain Trainer

Source http://womensdietandfitness.com/WDF/

The “How To” of Burning Fat with Interval Training

One thing that I do make sure to do at least once with all of my clients is teach them the correct way to do intervals. Most people don’t push themselves hard enough, which is just a waste of time. Why not put all your effort into 10-15 minutes and be done!

I did a video this morning to show you just how hard you should be working when you are doing intervals. You will see that just in a short period of time, I am out of breath, because I am pushing myself. I do also want to mention that you don’t NEED to do the one minute high intensity followed by one minute low, that is just what I do, because I like it. You can decrease the time to 30 seconds or increase to 90 or 120 minutes, whichever you prefer! Just remember to make the recovery time equal to or longer than your high intensity.

After my taping I finished up 24.5 minutes, burning 300 calories and covered 2 miles. My last interval, I was up to 7.0mph and pushed it to a minute and a half..just to make sure I was completely done!

Source http://womensdietandfitness.com/WDF/

Time For Some Serious Abs

Ok..here I am..showing you just how I have let my abs go along with my body fat as well. Sometimes its so much easier to to think, ” I look pretty good, its ok if I eat this…or that…” but its not. As Craig Ballantyne showed you in his video about how you can’t outrain bad nutrition.

A client/friend of mine just recently decided she wants to see more of her lower abs. Awesome! She knows that its going to mostly be about her nutrition and is ready to change those habits. She also knows that just doing lots of ab work will NOT get her those amazing abs. It’s going to be a combination of clean nutrition, strength training and interval work. Good for HER for knowing what she needs to do intsead of following all the trends and fads that just don’t work.

I decided I would join her in this journey and work on my abs as well. So my goal is to get my body fat down to 18-17% again. I was there once..but it has been a while and I am ready to work hard and reach that goal. My goal date is May 24th. So less than a month and a half.

So today my goal is to clean out my cupboards of all the stuff that I tend to snack on that while they aren’t bad choices, they aren’t good choices for getting a six pack! As you can see, I took my picture and took some measurements and body fat also today.

My weekly goals are:

1. To do intervals every day, anywhere from 10-30 minutes and get myown individual strength training workouts in 2x a week. I say this because I also do boot camp 3x a week. I will be using my Fat Blasting Sexy Abs Workout in the next few weeks to help me achieve those sexy abs!

2. I will only eat starchy carbs around my workouts. I will eat my last meal by 6:30 each evening.

3. I will limit my dark chocolate intake (gonna be hard..yikes)

4. I will only eat fresh fruits and vegetables and a lean proteins at every main meal. Snacks will consist of a protein and carb combo.

5. I will drink 120 oz of water each day!

Now here 5 exercises that will help YOU achieve those sexy abs! These are from my Sexy Abs Workout:

1.  Spiderman Climb

2.  T ups

3. Forward Lunge Cross over

4. Mt Climber Push up

5. 1 Arm 1 Leg Press

Source http://womensdietandfitness.com/WDF/

5 Exercises To Help You Bust Through That Plateau

If you really want some serious fat loss exercises, you have to add these 5 exercises that I have incorporated into my Fat Blasting Boot Camp Program. They are designed to work your total body with just these 5 exercises!

Sumo Squat with Overhead Shoulder Press x 10

Staggered Hand Push Up x 10

Forward Lunge With Bicep Curl x 10

Spiderman Climb x 10

DB Swings x 20

Put these exercises together in a circuit and run through it 4x and you have a total body workout, with added in interval training. Follow this up with a post workout shake or meal and you are well on your way to dropping some serious fat!

This video demonstrates some of the moves above..

Source http://womensdietandfitness.com/WDF/

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