BE A FIT GIRL HERE, $ .99 CENTS>>>Lets Go!

So, you’ve probably bought all the fitness apps out there right?  Well, if you’re honestly looking for an app that’s great for travel, home and outside that works, then you’ve got to give Fitgirl App a try.  It’s the only fitness app that specific girls trouble spots.  Its like having 8 apps in one for the price of only $.99 cents.

Incinerate calories by training outside like an athlete.  Punch out the fat with the cardio boxing for girls.  Boot camp your butt into shape anywhere with just your body and the Fitgirl app.

Define, tone and sculpt one or all: butt, legs, arms and/or belly.

These training sessions were based on tested and proven results the get real girls like you, not models, really lean and fit.

Anyhow, check Fitgirl App out.  For $.99 cents you can never go wrong with Apples Best Fitness App on the market.

Oh yeah, as a bonus it gives you a natural, wholefoods “Body Thin” diet.

BE A FIT GIRL HERE>>>Lets Go!

Here’s a pretty picture:  blue, green, yellow and yes..the Healthy Choice logo.  How pretty.

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Lets take a look at the Healthy ingredients in this pretty picture:

whole grain pasta (water, whole grain wheat flour [UltraGrain], wheat semolina, egg white), water, chicken tenderloins (chicken tenderloin, water, olive oil, contains 2% of less of: isolated soy protein product [isolated soy protein, modified food starch, cornstarch, carrageenan, soy lecithin], dextrose, salt, potassium and sodium phosphates, potassium chloride, paprika, flavoring, caramel color), spinach, cooked shrimp, onions, diced tomatoes, broccoli, red pepper, salted chablis, garlic (contains high maltose corn syrup, salt), contains 2% or less of: butter, extra virgin olive oil, lemon juice concentrate, modified food starch, chicken base (chicken meat and natural chicken juices, salt, chicken fat, sugar, hydrolyzed [corn and wheat gluten, soy] protein, dried whey, maltodextrin, yeast extract, natural flavoring, disodium insinuate and disodium guanylate, natural extracts of turmeric and annatto), sugar, Italian seasoning (sea salt, garlic, dehydrated onion, spices, red bell pepper, soybean oil), salt, spice, sodium phosphate.

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Now,  I want you to envision your leanest and best body.  Next, I want you to envision yourself living a wholesome, natural type of lifestyle…..Finally, do you think eating the ingredients above that are highlighted in bold will get you one step closer to feeling vibrant, healthy and powerful?

If you answered yes then you need to remember this, ” Food is a chemical.  Chemically it affects you hormonally, physically and emotionally. “  So if you said yes again I want you to eat a delicious box of disodium insinuate and disodium guanylate plus top it off with a big bag of Riceworks Brown Rice Chips 

Yes, both may taste great but try to cleanse your body completely for 2 weeks of  any artificial foods, chemicals, etc….  Then eat these foods again and see how you feel.  I guarantee your body will react as if you just ate a foreign virus causing you headaches, stomach bloat and a nice scratchy throat.

So, Bonn appetite.

If you really want a frozen healthy choice premade meal, then walk down your favorite natural foods section of your local supermarket (Wholefoods).  Choose a natural,wholefoods frozen type meal.  Read the ingredients.  Keep the fat content below 10 grams of fat per meal and select your favorites.  Eat sparingly only when needed.  Stick to basics: lean protein, organic veggies, organic greens and omega 3,6 fats.  Drink water and more water.

I’d love to hear your suggestions of good healthy, frozen meals.

P.S: to give Healthy Choice justice..they now carry a natural array of frozen meals which I have not analyzed.  However, from a quick glimpse I would say they are loaded with lots of refined ingredients that are far from gluten free.

One question I get from my female clients all the time is,

•  ” Do I have to give up my chocolate while I’m on a diet?”
• ” Can I have one Herseys’ Kiss a day?”
• ” Will a Tootsie Roll keep me from losing weight?”

For many years my first response was always, ” Yes! stay away”. 

Yet, with the abundance of whole food variations of chocolate, my new answer is…………….”Maybe”.

See I understand that for some people, chocolate for women  is like sex to men.  They just always need it, haha.  So, maybe you can implement some **chocolate into your diet.  I say “maybe” because for some chocolate might be a trigger food which creates an emotional disturbance, lol, in your internal system that makes you stuff multiple pieces into your mouth within seconds.  ” Maybe” because you select chocolate that’s loaded with hydrogenated fats, chemicals and artificial flavors.

However, I’ll say,

” Eat chocolate” if you just eat a little chocolate and can control your portion size.

” Eat chocolate” if you select chocolate thats made with raw, organic and/or stone ground cacoa.  Cacao is a beneficial source of anti-oxidants and contains many minerals such as chromium, manganese, zinc, and copper. Cacao is packed with magnesium and iron.

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Although I personally don’t care or need chocolate.  I decided to try at least 3 sources of chocolate that you may like to kick your craving and give you a daily treat {Only for those who don’t eat out of control and deserve it }.

So are you ready to eat chocolate?  Here you go.

Innercalm Infused Chocolate  

This  bar is hand-made with 74% organic cocoa mass and IN-fused with Intellimune® seed meals.   It actually is smooth and chocolate.  Try it out.

The Essential Woman Swirl- Chocolate Raspberry

This delicious (for food good for you) chocolate swirl is great to add to smoothies, by the teaspoon or a quick swig while no one is looking .  It contains Omega 3,6 and 9 fatty acids plus gamma-linolenic acid (great for weight loss).  Also, it has organic evening primrose  and flaxseed oil which is great for hormonal control.  I thought this was suprisingly good tasting.  Remember, I eat really healthy so if your use to Hersey’s than you may not like it but give it a try.

Last but not least for you 1 pop in the mouth gals>>>>>Organic chocolate Truffles

Wholefoods has  these organic chocolate truffles that with 1 pop in the mouth your chocolate cravings are gone and your in bliss.  These really are good  WARNING: if you can’t control your portions than stay away because you will eat the box in one sitting.

Hope this tip helps you enjoy eating healthier.

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The best way to start your diet plan is truly to go cold turkey. Yes, go directly to a diet that consist of gluten free, wheat free, preservative free and starch free foods. When hungry strikes, and only when hunger strikes. You should try to eat primarily raw nuts, organic greens, organic veggies, lean proteins and organic fruit.

I know, you’ve heard it all before. I’ve actually been eating this way since the age of 12 when I started my wrestling career. I remember debating with my biochemistry professor on the importance of eliminating starches. Of course, at that time (1993) the thinking was whole grain bread, pasta and high fibrous foods were best for losing weight. Yet, all the science in the world couldn’t tell me different. I knew from years of losing 10-22lbs within a season, the importance of natural, unadulterated foods. At that time I stuck to
small portions of fruit, lean protein and salad. Oh ya, intense workouts.

Guess what! It’s still the same. Eat clean. Train hard and presto>>>>>Lose weight.

Here are some key points to follow when dieting:

• Drink water all day long. Everytime you feel hungry, drink 8-16
  ounces of water first. I try to add a whole organic lemon and a tsp. of sea
  salt or kelp powder to 32 ounces a water at least once a day.
• After eating your meal you should still feel satisfied but not
  full. Look at food as a necessity to train hard and not as a fix to satisfy an
  emotion.
• Remember, calories do play a crucial part in losing weight. So,
  it’s best to keep a food journal if you’re really serious. Not crucial, just a
  good tool to keep you honest.
• Focus on burning calories as much as possible for the first few
  weeks. Gain momentum by dropping pounds.
• Can you go back to starches? Yes and no. When you reach a healthy
  body fat and your on a strength training program (body weight or free weights)
  you can start to encorporate good starches that fuel muscle for stronger
  workouts. Brown rice, yams, quinoa.
• Try to train every day until you reach your goal. Mix it up with
  your cardio. Intensity high for 30
  minutes day 1,3. Day 2,4,5 train for endurance. Yes, running is still the best.
  Miles are dependent on your fitness level. Example: endurance can be 2 miles
  for a beginner or 10-15 miles for fit people. A good friend of mine has just
  inspired me to up my running to 10-15 miles at least 3x per week. I figured Icould do that easily if he just ran a 75 mile trail run in Vermont. Read short
  vs long distance training here >>read
• Try to keep your cheat meal to one or two meals per week. If you
  do eat something not on your diet like pizza make it yourself with organic
  and/or all natural ingredients. The food industry has come a long way in
  creating nondairy cheeses (rice cheese) and non-gluten pizza dough.
• Don’t eliminate fats. Just stick with good fats from raw nuts,
  fish, seeds, avocado and oils (extra virgin olive oil).
• Keep your protein portions small and frequent.
• Last but not least supplement with a probiotic multiple vitamins,
  CLA, Vitamin C and fish oil.

So, there you go.  No big  secret to dropping pounds. Just straight forward advice on how to lose weight, fast.

Stick to it. Do it and don’t cry

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For many the weight gain is creeping in (haha) with the start of Halloween.  So, let me help you gain some good old weight and tell you exactly what you should do if you want to feel fat, depressed, achy, bloated and upset because your holiday dress makes you look like a big red christmas ornament……

First, gorge on lots of bread..oh ya, wheat included because really it’s just white bread that’s brown.  Oat bread, wheat bread, millet bread…they are all just flour.  Yes, good old glutenous flour that creates a nice fat belly.

Second, perform lots of high reps with super light weight in like one of those muscle classes at your gym.  A place where 99% of the aerobics instructors have no idea about biomechanics nor the correct sequence of exercises and reps to actually create a change in your muscular structure.  The other 1% look good because they actually train with weights on their own and workout 6 hours a day.  Plus, eat very little calories because they have exercise induced bulemia.

Third, buy a TRX and think that it’s really going to make a big change in your body.  Really?

Fourth, work your tush off on the elliptical for 30 minutes and then do a quick 15 minute curves type of circuit.  Go straight home and  eat beef stew and a goblet of wine (loaded with antioxidants, lol).  Again, don’t forget to slop in a big slab of french bread.

Fifth, don’t eat anything healthy before you go to holidays parties.  Actually, don’t eat for days and attack the buffet and desert table with vigour and delight!

Sixth, never, never drink water.  Drink lots of coffee, egg nog, alcohol and fresh cider for lots of vitamin C   .

Seventh, join a gym at a low price of like a $1 down, $10.00 month and go ONCE.  Yet, let them bill you for a year because its so cheap.  Make sure it’s a credit card and don’t pay it.

Seventh, on Christmas order take out at your local chinese restaurant.  You can get a great deal on the nice bright red pork strips that you could  create a smore with some of your left over chocolate from Halloween.

Live.  Love.  Gorge.

Eigth, find some dirt on your friend so you can put them down because they lost tons of weight, look great and have lots of energy.  You’ll at least have something to make you feel better when you don’t fit into your clothes on January 1st.

Ninth, eat as much as possible between now and January 1st.  Make your goal to lose at least 20 by February and the other 35 by next September.  This way you give yourself a cushion to lose the extra 35 between all the beach parties next summer.

Finally, eat..be merry and just think yourself thin.

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For many, losing weight is not an easy task. As you know, weight loss success is a direct result of a clean,low-cal diet coupled with the proper exercise routine that makes you burn calories and build lean muscle.

……If you don’t know that then you have been living under a rock and I think you should sit down and eat everyday at least 1 box Kellogg’s Special K, a juicy Whopper and a nice big tall glass of orange soda …oh ya, make it diet with lots of fizzy chemicals .

Yet, for those who have been trying to  reach their weight loss goal but can’t get there………….here is a weight loss sabotaging myth that i see many fall victim too when trying to drop pounds

#1 Myth:Exercising only 4 days per week, 15-45 minutes per workout leads to your best body.

You’ve probably been told via commercials, Internet garbage, trainers and other non substantial paraphernalia that if you workout just 3-4 days per week for 15-30 minutes per day that you’ll lose massive amounts of fat and you’ll look your absolute best?????

Well, I’m going to tell you that’s garbage. Yep, perform just 20 minutes of cardio 3 days per week and you’ll be running in circles.  Yes, you’ll get a blip of energy, little tone but really..c’mon, change your body.  I know your smarter than that, I hope.

The only way the  20 minutes of cardio 3 days per week plan will possibly work is if your a genetic freak or if you have the cleanest, low-carb, low-calorie diet and additional 3 day body building program that is at least another 30-45 minutes per workout.

Exception:  serious power squatting, power cleans and dead-lifts at maximum weight which is minimum another 30 minutes, twice per week with the possibility of blowing out your lower back added to nice big shoulders and a bulging neck :)

Sure, working out like this is better than nothing.  Yet, if your goal is to get lean then Exercising only 4 days per week, 15-45 minutes per workout isn’t the plan for you.

Suggestion:

for those who are limited in time, work out at home and can’t possibly workout more than 30 minutes in the morning…. then get up a earlier.  Add an additional 10 minutes of intense cardio to your 30 minute cardio routine.  Do this everyday.  Yes, every day!  At night, perform 15 minutes of boot camp, core and weight training exercises.  Example, 1 minute of low squats(1-2 inches below parallel) followed by 1 minute of mountain climbers followed by 1 minute of straight punches to a stand up bag followed by 1 minute of push ups ….if your a beginner than try 15-30 seconds of each….I’d like to give you a complete program but don’t have the time.

If your using free weights then try to use a heavier weight (80% max) for 8-12 reps on day 1 of training.  On training day 2, perform lighter weights (50-50% max) for 15-30 reps.  Don’t be scared to lift heavier.  You will get leaner not bulkier if you’re on a great diet and training program.

If you have all the time in the world then train for a 5k, 10k…better yet a triathlon.  Add 2 days of resistance training( one high rep, 20-50 reps/1 day low reps,5-12 reps) plus 1 day of 30 minute core training.

Yes, all the above takes work…oh well.  If you get going it will all get easier and you’ll feel faster, healthier and leaner .

2 previous post that explain cardio:

cardio matters   ****short distance or long distance cardio (read this)

One last thing..if you need a diet plus bonus that’s PROVEN and FREE then sign in below:

Lean Turkey and Currant Recipe for just the right amount of sweetness.

As you know, a diet that consist of a combination of lean proteins, organic veggies, high fiber carbs and organic fruits can lead to weight loss success when combined with a calorie burning, muscle developing plan.

Yet, eating just plain simple protein foods is boring for many and usually leads to failure.  The best solution is to defeat diet blues and create ” Go To” recipes that are tasty and good for you.  I prefer recipes that you can double and even quadruple to use throughout the week or month if frozen.  Also, I cook protein recipes that I can place on top of salads, stir fry with organic veggies or simply eat with organic fruit.

So, below is one of my favorite ground turkey recipes that gives turkey chili a run for its money since its alot more versatile.  Try it out and let me know if you enjoy it as much as i do….

Ingredients:

• 1 pound of unprocessed lean ground turkey meat
• 16 ounce can of organic diced tomatoes
• 1 cup of brown rice ( Trader Joes’ or Whole Foods ready-made frozen)
• 1/2 cup of chopped raw walnuts
• 1/2 cup of organic golden raisins or currants (chopped)
• 1-3 tbsp of  each cinnamon, oregano, sea salt and black pepper (all to taste)
• 2 medium chopped white onion
• 1-2 tbsp chopped garlic cloves
• 1/4 cup Extra Virgin Olive Oil
• chopped fresh parsley to taste (I use a small handfull)

Procedure:

1. Brown turkey in olive oil.  Cook thoroughly. Place aside
2. Saute’ chopped onion, garlic in olive oil till lightly brown.  Add cinnamon, oregano, sea salt and black pepper (all to taste).  Stir in currants or golden raisins , walnuts and brown rice.  Combine and mix together well.  Add Turkey and again mix and combine together.

Options:

• Sprinkle mozzarella cheese on top
• Place on mixed greens with side of organic fruit.
• Mix with organic Stir Fried veggies
• Place on a toasted Ezekiel English Muffin
• Wrap in high fiber wheat tortilla with natural mozzarella, spinach leaf and tomatoe slice.
• Stuff peppers and bake for 40 minutes in foil

Americans have been trained for years to eat certain foods  during the day.  Growing up I was always told to eat cereal for lots of energy for school.  Well, I’m sure you were told the same in so many words.   No wonder there’s an aisle just for cereals.  It’s so convenient and is now marketed as the best way to get more fiber and foritified nutrition.

Cereal! The breakfast food of champions right?  Wrong.  99% of cereals are loaded with salt, preservatives, GMO’s, flour (all), refined and processed wheat, corn, millet, soy…honestly, this article could be another 400 words of just belly gorging additives.

Cereal is not only just a filler but it directly hinders your weight loss.  Yes, there are a few genetic freaks out their that can eat 3 bowls of Captain Crunch Crap and still have a flat belly.  Yet, for the majority of you…cereal is your enemy!

Yes, enemy.  All Cereal!  Even the so called healthy cereals :Kashi, Barbaras, Mothers, Morning Glory, Quaker…..I said it, Kashi!  How many of you are saying, ” I eat Kashi everyday and it keeps me full with all its fiber!”  Ya, and it keeps your belly bloated and just fills you up like they do when they use feed for cows…moooo, lol (kidding).  Anyhow, It’s just a filler with little and no nutrition.

Omg! No cereal.  Never.  Nope!! However, if your goal is to get a flat belly than yes, you should stay clear of cereal for a little bit and exchange cereal with a few options

• protein ( eggs ,protein drinks**, turkey bacon )and fruit .
• organic veggie juices (carrot, kale, spinach, ginger, tomato, etc…)
• low-fat cottage cheese or greek yogurt (all natural) and fruit
• brown rice cake with raw nut butter (almond, cashew, sunflower…)

Now, if you positively won’t void cereals from your diet and need to fill your tummy than try one of these cereals:

• Natures path: read ingredient and make sure ingredients says oats not oat flour
• Trader Joes quick Steel cut oats
• Ezekeil Cereals

These cereals have great fiber and very little ingredients other than the good stuff.  Keep your portions small 1/4 -1 cup.

PlEASE NOTE: this article was for those who want a flat belly.  If your happy with your waist line and you want extra fiber than go ahead.  Add some cereal to your diet.   Just stick to a good brand like the ones directly above and always remember ” natural” means nothing.  Turn the box around and stay away from those loaded with sugars no matter where their source is from : agave, brown rice, cane sugar, raw sugar, maple syrup…its all the same.  Your better off dictating the amount of sweetener on your own using organic fruit.  Ingredient shopping is for another topic.

Let me know your favorite flat belly busting breakfast! Comment below, thanks…

Video : notice how Amanda’s back foot pivots with each punch. Jimmy is my boxing coach, too. He’s helped train over 43 national finalist and some of the top pros including working with Mike Tysons former trainer, Cus D’Amato.

Equipment needed: Bag gloves, Hand Wraps, 50-80 lb heavy bag or martial arts stand up bag, jump rope.

Training Session:

Power Walk or Jog 1-5 miles

Jump Rope 3 x 3 minutes

Heavy Bag Work 5 x 3 minutes with 1 minute rest in between each round (3 minutes) combos: jab/jab     jab/jab/cross    jab,cross 2x       jab/cross/hook/cross 

move your head and body throughout.

Ab work: plank 1-3 minutes, video series (do each exercise 30 seconds -2 minutes) repeat all 1-3x

Hills or Stairs 5-15 minutes

Circuit: mountain climbers 25-100 each leg, down ups(birpies) 20-50, push ups 20-50, jumping jacks 50-100

Hope you try this out. Let me know how it went.

As always, seek medical advice before starting any workout regime and this and all workouts, advice etc.. on fitbytes are to be performed at your own risk.