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Say Goodbye To Your Muffin Top

Say Goodbye To Your Muffin Top

If you don’t love your love handles and would prefer to travel lighter—without a spare tire, say goodbye to your muffin top forever and get ready to have the body you want. Whether you call it a Buddha belly, muffin tops or other colloquialism, it’s still just the accumulation of fat around your middle. It’s one of the worst places to carry fat and caused by hormones, which includes cortisol, a hormone created by stress. Even if you do spot exercises, you may not see the difference if excess pounds are hiding the improved muscle tone. Luckily, there’s a way to get rid of these and improve the rest of your body at the same time.

You need to start with a healthy diet.

There are all types of philosophies of when to eat, how many meals to eat and the number of calories you should eat to be healthy, but it all boils down to eating healthy in the first place and letting that take care of the problem. Eating healthy means pitching those Twinkies and processed foods out the window and instead making your meal more whole foods that are both lower in calorie and high in nutrition. There are some foods that tend to be better in helping to reduce these, such as high fiber foods, black rice and tea, just to name three, but they’re not magic and won’t work if the rest of your diet is junk. Learn to make smarter choices when it comes to food and you’re on your way to eliminating that belly fat.

Get an overall workout, not just spot exercises.

Of course you want to tone your abdominal muscles, but to get rid of muffin tops, you need to workout the whole body. Doing cardio isn’t enough. Cardio doesn’t take off fat rapidly, strength training does. Weight lifting will help you shed those pounds, while also strengthening your core muscles. What it won’t do is build bulky muscles in women. Because of hormonal differences, women would have to do special exercises and spend most of their time at the gym to get those results. Instead, you’ll build lean muscles and start to see those love handles disappear.

Burn off stress hormones.

Stress contributes to belly fat by sending a message to the brain to increase cortisol. Cortisol is used to raise blood sugar levels to get the muscles ready for fighting or running. It raises blood pressure and provides a burst of glucose into the system. While that’s good if there’s a tiger chasing you, it’s not so helpful if it comes from a traffic jam or a discussion with the boss. It accumulates and creates fat cells on the belly, which by the way, contain four times more cortisol than other cells. It also leads to insulin resistance and diabetes. The good news!!!! Exercise burns off the hormones from stress..

One scientific study showed that a diet that’s high in both sugar and fat increases abdominal fat.

Don’t give up all fats. Yes, I know I just said that a high fat diet contributed to muffin tops, but healthy fat, Omega3 fatty acids found in salmon and avocado, actually helps regulate hormones and eliminates belly fat.

Get plenty of sleep. Too little sleep contributes to the accumulation of belly fat.

Drink plenty of water. Water not only keeps you hydrated and feeling good, it helps cleanse the system and even helps eliminate water retention and bloating.


How To Get Out Of A Workout Rut

How To Get Out Of A Workout Rut

If you’re not looking forward to working out at the gym because it’s just too boring, get out of a workout rut and start having fun. You won’t benefit as much doing the same old workout year after year and frankly, it’s just too boring to spend your time doing that. There are hundreds of exercises and a huge number of different ways to exercise that you’re cheating yourself if you’re still doing the same old routine.

Have you found your workout isn’t effective anymore?

One reason to breakout and try something different is plateauing. Plateauing occurs when the body becomes too efficient. While efficiency is good on the job, it’s not good when you’re trying to get fit or lose weight. It means the body burns fewer calories and that means you don’t get the maximum results. When you’re constantly changing the workout, you keep your body constantly learning and you’ll see more dramatic results. So, not only do avoid boredom, you’re also getting more for your exercise time.

You need a wide selection of exercises.

Getting fit isn’t just cardio, so people who run as their fitness method aren’t getting a complete workout. Sure, they improve their endurance, but they still need to work on strength, flexibility and even balance to be truly fit. Strength training helps you shed pounds faster and among other things, it helps build stronger bones, while building lean muscle tissue. You need flexibility training to improve your range of motion to avoid injury. Balance keeps you from falling and aids in simple tasks, such as going up and down stairs. Limiting your workout creates incomplete training.

There are more ways to exercise in the gym and even more outside the gym.

Many women shy away from weights and things like kettlebells, but they’re not just reserved for men. Somewhere, someone assigned them an identity that linked them to men. Women don’t bulk up like men, which is a reason some women avoid them, but they miss out on the super results that can be achieved with weights. Walking, hiking, dancing, taking the stairs and biking are great forms of exercising that can be added to any workout program, as long as they’re no the only form of exercise. You need a complete training program for the best results.

When you get out of your exercise rut and vary your workout, you’re more apt to hit all the muscle groups in the body.

Switching your workout frequently is like sampling many different foods at the buffet. You’ll often find one that you like better, but enjoy all the others, too.

When you do the same routine repeatedly, you lose the fun from the challenge of conquering a new workout. Fun can keep you coming back to the gym.

Sticking with the same routine means you’re not progressing. You have to up the ante to get your body to the next level of fitness.


 Cold Healthy Treats To Beat The Heat

 Cold Healthy Treats To Beat The Heat

When the sun is at its highest, your first thought might be to grab a soda or guzzle an ice cream cone. While you should do yourself a favor and get something deliciously cold, it can be healthy and good for you at the same time. Here’s some cold healthy treats to beat the heat that you’re sure to enjoy. You can start with banana ice cream, which has banana, but absolutely not milk…sugar…or any other ingredient. It’s really easy and extremely yummy. Just chop up a banana to one inch circles, place it on a cookie sheet keeping each slice separated and put it in the freezer. I mash my frozen bananas until it’s ice cream consistency. It’s yummy and delicious,, while also providing an ice cream alternative for anyone lactose intolerant.

Make delicious fruit sorbet.

Fruit sorbet can be made with almost any fruit, although some fruit is not nearly as sweet and may need the addition of other fruit. Cut up chunks of fresh fruit, place them on a cookie sheet to freeze and prevent them from sticking together in the process. Freeze them overnight and them put them in a blender that crushes ice. It won’t take long before they’re a smooth creamy sorbet. To get an extra shot of sugar to combine with less sweet fruit add these sweet fruits, persimmons bananas, grapes, mangosteen, papaya and jackfruit.

Fresh fruit popsicles will have the kids begging for some too.

You need a Popsicle mold and some sticks to make these, but the rest is a breeze. While this recipe contains strawberries, kiwis, blueberries and raspberries, experiment with all types of fruit. Cut one peach into ½ inch slices (this will make about a half cup.), add ½ cup each blueberries and raspberries, ¾ cup finely cut strawberries and 2 kiwis, peeled and cut into quarter inch slices. Mix the fruit well in a bowl and put it in the Popsicle mold. Pour in no-sugar-added 100% white grape juice to fill in the gaps, You’ll need about 2 cups of it. The last step is to add sticks and freeze. They come out beautiful to look at and yummy to eat.

Make fresh fruit and fruit juice slushies.

Making a slushie doesn’t require hardly any time, but it does require a lot of time but it does need a blender. Just throw in a cup of ice with a half cup of juice and blend away.

It’s ready to cool you down in just a minute. If you’re like me, you probably have some fresh fruit in the refrigerator, throw a handful in with the juice for a special treat. You can use almost any kind of juice and even substitute some of the ice with frozen fruit.

– Peel and chop cantaloupe into bitesize pieces or do the same with any other type of melon, including watermelon. Put it in a covered bowl in the refrigerator and grab a piece or two for a cool sweet treat when you want something sweet and refreshing.

– Keep bottled water ready to refresh you in the refrigerator. I love my water, so I diligently keep a container always ready in the refrigerator for a refreshing drink.

– Who says a treat has to be sweet. Chop celery and make a low cal veggie dip to have it ready in the refrigerator when you need a treat that is cold and low calorie.

– Peel and slice cucumber sticks and tomato wedges. Put them in the refrigerator. Drizzle a few with balsamic dressing when you’re ready to eat and it’s a low cal delicious snack.


Fit Into Your Skinny Jeans Again

Fit Into Your Skinny Jeans Again

skinny jeansEveryone has their own way of deciding when to lose weight. Some people go strictly by the scales, while others use their clothing as a guide. If you no longer fit into your skinny jeans, I can help change that and even help you get into smaller ones. It doesn’t take long to see a dramatic change in your overall fitness when you start my plan. In fact, the name tells the whole story, Burn It in 30.

You can choose to lose weight through dieting, but there’s a better way.

Getting fit and looking fabulous in clothing isn’t all about losing weight, although that may be part of it. Exercise and toning muscles seldom used is also important. When you workout, you build muscle tissue. Muscle tissue weighs more per cubic inch than fat tissue does. So when you build more muscle tissue, even if you never shed one pound, you’ll lose inches. It’s like comparing the size of a container that holds a pound of marshmallows compared to one that contains a pound of steel. The steel container will be smaller, just like your body.

Of course, losing weight is part of it.

When you exercise, you burn extra calories. The more calories you burn, the more weight you lose. By combining exercise with a healthy diet, you’re giving fat a double dose of trouble. You’re lowering your caloric intake and increasing your caloric output. It takes a reduction of 3500 calories to lose one pound. I can help you achieve that and more in just one week. You’ll see a huge difference on the scales and how your clothing fits in a very short time.

Eating healthy isn’t a diet. Diets don’t work.

That’s right, diets don’t work. I’ll help you learn how to eat healthier with sample meals that contain whole foods that are good for you. While you’re cutting your calories, you’ll be learning to make smarter choices that have more nutrition. You’ll learn to make substitutions that are healthier, such as using Greek yogurt as a substitution for sour cream. One thing is certain, people who love the new way of eating.

You’ll see your energy level soar. The more energy you have, the more you’ll do and the more calories you’ll burn. You’ll probably have time for fun activities and even the energy for them.

As you build muscle tissue, you get an added benefit. Muscle tissue burns more calories than fat tissue. That means you’ll boost your metabolism.

You’ll build your confidence level. Looking good builds both self-esteem and confidence.

You’ll improve your posture, which makes you look even thinner and helps clothing fit better.


It's Transformation Time

It’s Transformation Time

transformation timeWhen you hate to look in the mirror because you reflection doesn’t show the person you think you should be, it’s transformation time. It’s time to take charge of your life and change how you look, while also learning to love yourself no matter what your appearance. Once you start on my Burn It in 30 program, you’ll notice the difference in how you feel almost immediately. At the end of 30 days, you’ll be amazed at the difference the thirty days of devotion to the plan made. You’ll love the new way you look and be ready for more.

Loving who you are is important.

It makes you realize how important you and your health are, keeping you motivated until you see the change. Some people think they have to hate the body they’re in, but they don’t realize it’s the same body, only thinner, that you’ll have after the 30 day program. Loving yourself drives you to take care o your health, something that’s important for lasting physical fitness success.

Our program works you hard, but still within your capabilities.

The workout is tough and will wear you out, but in a good way. There’s loads of ways of being tired. Stress can wear you out, which is never any fun. Exercise burns off the hormones of stress and replaces them with ones that make you feel fantastic. You’ll see improvement after just a few days, with more energy than you thought possible. As you become fitter, you’ll be able to do a workout that’s more difficult, getting even better results.

What you eat makes a huge difference in your transformation.

Exercise is only part of the program. Healthy eating is another part. Healthy eating isn’t dieting. Dieting doesn’t work. Diets always end and then you go back to old eating habits that put on the weigh in the first place. Instead, I’ll show you how to make healthier choices when it comes to food. By the end of the thirty days, you’ll have created a new food habit that will keep you healthy and thin for the rest of your life.

Our program provides motivation and keeps you accountable for your progress. It’s easy to follow and specific, so there’s never a misunderstanding.

Your energy level will be immense by the end of the 30 days. You’ll find you want to do other active things with family and friends, such as hike, swim or dancing. That helps take off even more weight.

As you build muscle tissue, you’ll be boosting your metabolism. Muscle tissue requires more calories for maintenance than fat tissue does, burning more calories 24/7.

You’ll not only chase away stress with exercise, you’ll sleep better at night. That can help you stick to the eating plan without the need for sweets to sustain you.