How to Lose Weight All Day Long

Yahoo has had a TON of good fitness articles lately...here is another one that I really enjoyed!!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

How to Lose Weight All Day Long

By The Editors of Prevention

Timing your workouts and meals may be the secret to your weight loss success

Understanding and working with your body's natural hunger and sleep rhythms will vanquish cravings, increase energy, and help you lose more weight.

It's not just what you eat or how much you exercise that matters; it's the timing of each component that is the true secret to weight loss success. Research shows that our bodies' inner eat-and-sleep clocks have been thrown completely out of whack, thanks to all-day food cues and too much nighttime artificial light. The result: You're caught in a "fat cycle": a constant flow of hunger hormones that makes you prone to cravings. By tuning in to your body's natural eat/sleep schedule, you can finally say good-bye to your belly.

6 TO 8 AM: GET MOVING.

Within a half hour of rising and before you eat breakfast, do 20 minutes of cardio. Research has found that exercising before breakfast may help you burn fat more efficiently. If you can get outside, even better. Early morning sunlight helps your body naturally reset itself to a healthier sleep/wake cycle (regular indoor lights don't have the same effect).

6:55 TO 8:55 AM: DRINK UP.

Before every meal, drink two 8-ounce glasses of water. Research shows that people who drank this amount lost 5 pounds more than nonguzzlers.

7 TO 9 AM: EAT BREAKFAST.

The alarm clock also wakes up ghrelin, the "feed me" hormone made in your stomach. Ignore ghrelin and your body will produce even more, eventually making you ravenous. To suppress ghrelin's effect, eat a mix of complex carbs and protein, such as eggs and whole grain toast, within an hour of waking.

10 TO 11 AM: MUNCH MIDMORNING.

Ghrelin begins to rise again a couple of hours before lunch. It turns off when you chow down, particularly on carbs and protein, so have a small combo snack, like blueberries and Greek-style yogurt.

12 TO 1 PM: HAVE YOUR MIDDAY MEAL.

Galanin, another hunger hormone that makes you crave fat, rises around lunchtime. However, dietary fat causes you to produce more galanin, which then tells you to eat more fat. Instead, fill up with complex carbs and protein, such as chicken-vegetable soup or black bean chili.

2 TO 3 PM: TAKE A NAP.

Instead of hitting the vending machines, find a quiet place to grab a few Zzzs. (Hint: Your parked car is the perfect impromptu sleep pod!) Just set an alarm--15 to 20 minutes will energize your body without affecting your ability to sleep at night.

3:30 PM: GET BUZZED.

Need a boost? This is your last chance to have a cup of joe. Drinking coffee after 4 PM disturbs circadian rhythms and can keep you from falling asleep at night.

4 TO 8 PM: TRIM AND TONE.

Now's the time to do your strength training, plus any additional cardio. This is when your body temperature is highest, so you're primed for peak performance. In one study, subjects who worked out in the late afternoon or early evening built 22% more muscle than morning exercisers.

5 TO 7 PM: TIME TO DINE.

To ensure you don't wake up hungry in the middle of the night, add a serving of healthy fats, such as flaxseed or fish oil, to your meal. If you're a wine drinker, pour a glass now. Drinking later can delay dream (REM) sleep, waking you frequently during the night.

9 TO PM: HAVE A PRESLEEP SNACK.

Enjoy a carb-based bedtime snack, such as a serving of low-fat frozen yogurt. Nighttime carbs create tryptophan, which helps your brain produce serotonin. This feel-good chemical triggers your body to make melatonin, the sleep hormone.

9 TO 10:30 PM: POWER DOWN.

Step away from digital devices, including the TV. They emit a blue spectrum of light that's even more disruptive to sleep than regular bulbs. Do something calming--read, take a bath--in dim light so you're ready to nod off when you hit the sheets.

9:30 TO 11 PM: GO TO SLEEP.

Crawl under the covers at the same time each night and get up at the same time each morning, even on weekends. Having a regular sleep-and-wake schedule helps you fall asleep faster over time.

I want to look like Carrie Underwood....

So, how many of you look at your FAVORITE celebrity and think "man, I wish I could look like her..."  I know that I do (I would kill for Carrie Underwood's legs and abs), and I sure that you have too.  I found this awesome article on http://www.fitnessmagazine.com/ ...

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Celebrity Fitness Tips

What smart, exercise-loving, fiber-eating woman would think she could get a better body by doing what Hollywood types do? Me -- when I know the advice comes from a sane celebrity trainer who takes wellness seriously. (I also subscribe to dancer Martha Graham's theory that "You are unique, and if that is not fulfilled, something is lost.") Here, because a Fit Girl clearly is the new It Girl, the moves to make you your very best, all vetted by our in-house FITNESS gurus.

1. Ooze Confidence

Tyra, we love you because you strut with confidence. Banks's "SO WHAT!" campaign, which encourages women to embrace their bodies -- flaws and all -- shows that even supermodels can champion the beauty of being super-real.

2. Hit the Road

Penelope Cruz gets her fitness outside. "Workouts aren't just about burning calories, they're about getting in shape for the things you love," says trainer Gunnar Peterson. For more ways to get fit without having to step foot in a gym, see our outdoor workouts feature.

3. Be a Fit Mom

To shape up for her upcoming movie, The Kingdom, Jennifer Garner did lots and lots of lunges with shoulder presses, says trainer Valerie Waters. In real life, toddler Violet stands in for some dumbbells.

4. Get on the Ball

Jessica Simpson uses one for wall squats, says trainer Harley Pasternak, keeping the ball behind her back to maintain proper form as she sculpts her legs and butt. For more stability ball moves, check out our insider's guide.

5. Build Strong Bones and Muscles

Trainer Joe Dowdell has actress Claire Danes hoist some hefty weights during her high-intensity workouts.

6. Swing into Action

Catherine Zeta-Jones hits the links for some R&R. If she forgoes the cart and carries her own clubs, she'll burn about 261 calories an hour.

7. Two-Step

Boxer Laila Ali says doing some fancy footwork on Dancing with the Stars required the same focus and intensity she finds in the ring. We say she looks amazing.

8. Focus on Yourself

"It's important to get out of your head and into your body," says trainer Gregory Joujon-Roche, who works with Avril Lavigne. "Do whatever feels good, because that's what it's really all about."

9. Log On for Success

Share the same workout advice as Jennifer Aniston, J.Lo, and dozens more celebs at podfitness.com, which offers "trainer in your ear" programs from more than 75 experts on everything from weight loss to walking.


10. Train for the Finish Line

Singer Sheryl Crow regularly cross-trains with a combo of running and cycling. In addition to regular jogs, she's prepping for a 100-mile bike ride by cranking up the resistance on a stationary bike until she can barely pedal, then bringing it back down, says trainer Greg Bahnfleth.

11. Mix Things Up

"Every day should be something a little different when it comes to your workout routine," says trainer Michael George, who has worked with Reese Witherspoon, shown here, jogging. "Otherwise, your body gets bored and you stop seeing results."

12. Band Together

Julia Roberts stays in shape with do-anywhere resistance-band exercises from trainer Kathy Kaehler, including standing on the band for double biceps curls and front and lateral shoulder raises.

13. Run for a Cause

Meredith Vieira often participates in charity run/walks that help raise funds for everything from cancer to mental health. Want to join a fun run? Check out these options.

14. Nix Boredom

Kate Hudson keeps fit by mixing things up. In addition to running, she takes Sheila Kelley's S Factor (pole dancing and striptease) classes regularly -- in 6-inch heels!

15. Ride On

Madonna should wear a helmet while she rides, but even so, cycling is a great way to cross-train, burning more than 500 calories an hour at a moderate pace and sculpting the abs, legs, and butt.

16. Shake It

Nikki Blonsky, just 18, loves dancing and adored training (hard!) for her role in the movie Hairspray. She told FITNESS that at one point, she was losing weight so quickly she had to drink protein shakes to stay at her character's size.

17. Be Fluid

"Drinking before and at frequent intervals during your workouts prevents dehydration, cramps, and overheating," says Pilates expert Daniel Loigerot, who works with Naomi Watts.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

If you need help understanding these tips...or you don't feel like you have what it takes...let me help you!! I WANT to help you...because I know from experience that once someone takes your hand, you CAN get that body that you want!

 

I will be posting a new video blog tonight...stay tuned!!!

Fad Diets...

Lately, I have been hearing a lot about fad diets.  The truth of the matter is that these popular, new to the market diets can help provide a temporary fix, but RARELY are beneficial in the long run.

When you look up fad diets on the internet, you will see phrases like "lose weight now" and "quick weight loss diets".  When you look further into these diets, you will come to realize that they are designed to help you drop weight fast by cutting out some pretty imporant nutritional items.  They focus on low calorie intake, which is all well and good if you are not active, but if you work out on a regular basis, you need those calories!  Calories give you the fuel that you need to make it through the day and ESPECIALLY through your workout!  Without them you are going to crash and burn.

After talking to a few people that have participated a fad diets, I discovered that they did in fact lose the weight that they wanted to!  However, they returned to their old eating habits after the diet was completed, and they gained even MORE back!  Not cool, right?

The best way to lose weight is plain and simple.  There is no big secret, no special gimick, no fad diet.  Simply lead a healthy lifestyle!  Exercise daily, eat clean foods that are good for you!  Lots of veggies, lean protein...LOOK at labels.  If you can't pronounce the ingredient, you probably should not eat it.  I have started living my life this way, clean eating, exercising and I have seen results!  I have MUCH more energy and I am just an overall happier person.  Plus I am in the best shape that I have ever been in...and guess what?  It is only going to get better!

How do I know that it is going to get better?  I know because I WANT it to!  I have an amazing support system in my friends and The Bombshell Dynasty, and you can have it too by signing up for FREE and joining me on this amazing journey.  I can help you realize that everything is going to get better...and that with just a few simple lifestyle changes you can ignore those fancy fad diets, lose weight, and improve your overall health without giving up all of the foods that you love!  I did it...and I know that YOU can too!

Well?  What are you waiting for??? :)

Blast off fat (way) faster...

This article was on http://www.yahoo.com/ today and I thought that I would share... :)

Blast off fat (way) faster.

By Matt Murphy

Tired of plugging away at the gym without seeing the pounds disappear? We found simple tricks that will transform your usual regimen into the ultimate fat-blasting routine. Whether you use just two of these strategies or all seven, our insider tips will help you get the calorie-burn you deserve.

1. Know this: “You’ll be able to comfortably work out longer and harder if you’re cool,” says Len Kravitz, PhD, coordinator of exercise science at the University of New Mexico. “Being too hot stresses your body out, so you don’t perform as well.” Translation: You burn less fat.

Do this: When exercising at home, put a fan in front of your workout area. Hitting the gym? Wait to use the treadmill that has a fan built into the console.

2. Know this: “Wearing a heart-rate monitor makes it easier to burn more body fat by showing just how hard you’re really working,” Kravitz says. “Keeping your heart rate in the right zone prevents you from slacking off, so you make the most of every minute.”

Do this: Invest in a heart-rate monitor and wear it every time you exercise. We love Life Fitness’s new Dual Watch and Heart Rate Monitor ($60; at CVS stores nationwide). It’s simple to program and use. It doesn’t require an uncomfortable chest strap—just touch the face with your fingertips. And it comes in a variety of sizes too.

3. Know this: “Warming up for five minutes before each workout helps you lose more weight,” says Heather Dillinger, an IDEA Health and Fitness Association elite-level personal-fitness trainer. “It not only makes your muscles more pliable but also increases their range of motion, so you end up using more muscle fibers as you exercise.”

Do this: Choose a warm-up routine that hits all of your muscles, not just your legs. The easiest option: Do three to five minutes of low-intensity walking while pumping your arms back and forth.

4. Know this: “Saving your energy for the end of your cardio workout may prevent you from losing as much weight as you can,” says metabolism expert Dixie Stanforth, of the department of kinesiology and health education at the University of Texas at Austin.

Do this: Instead of starting out slow and then finishing up strong, do your high-intensity cardio early in your workout. After doing your warm-up, try exercising at a high intensity for 15 minutes before slowing down to a more moderate pace for the last 15 minutes.

5. Know this: “Two smaller workouts can be more effective than one,” Stanforth reveals. That’s because every time you do high-intensity exercise, your metabolism stays revved for an hour or more afterward. Splitting up your workout boosts your metabolism twice, giving you additional calorie-burning time from the exact same routine.

Do this: Divide your workout into two smaller, high-intensity sessions—preferably, doing one in the morning and one at night.

6. Know this: If you’re convinced that you’re melting fat while exercising, you’ll make a mind-body connection that will actually help you lose fat faster, Dillinger explains. In a 2007 Harvard study, participants who believed they were getting a good workout showed greater reductions in body fat than subjects who performed the same activities but didn’t feel like they were really exercising.

Do this: The next time you do anything active, remind yourself every few minutes that you’re giving it your all. This little mental move may motivate you to push yourself harder, leading to even greater fat loss.

7. Know this: “The less time you rest between sets when strength training, the more calories you’re likely to burn,” Dillinger notes. “Keeping rest periods short keeps your heart rate at a higher rate, which naturally increases the number of calories you’re using.”

Do this: The best rule of thumb is to take only a 30-second break between sets (meaning you’ll need a watch with a second hand). .

.

My "Why?"

So today I was given a homework assignment from my wonderful coach :)  And instead of emailing her my answer, I decided that I would post it here and share it with everyone.  SO here goes...

When becoming a Beachbody Coach (yes, I know you love my little "click here to join my team!" links), the first aspect of coaching that they ask you to reflect on is your "Why"...meaning why did you want to become a coach?  What motivates you?  What do you want to accomplish by joining this amazing group of people?  So I am going to share with you my why...

My first why is definitely because it is a BLAST!  Being a part of this team is the best thing that has ever happened to me, and it makes everyday so much fun!  Everyone is so upbeat and positive, and we all keep each other motivated and happy all of the time!  I am pretty sure that I have had a smile on my face 24/7 for the past few weeks. 

The potential for financial success is also a big driver for me.  Granted, I am not in it for the money...but it would definitely be an added bonuns.  I mean, who doesn't like to get paid for doing something that they LOVE to do?

But most importantly...My biggest "why" is pure passion. I started this journey on my own, and quickly Kati took me under her wing. I am so greatful for that and I am super lucky to have a coach like her. Because of this journey, we have very quickly become very close friends and I know that I can count on her for more than just health and fitness related things. I want to be to other what she is to me. Not only a motivator and supporter, but a great friend and someone that people can turn to without feeling ashamed or embarrassed. I have quickly become very passionate about being fit and living a healthy lifestyle, and I want to share my enthusiasm with anyone that will listen (and even those who don't know that they want to hear it yet). But I also want to listen to others and learn their goals and dreams, much like Kati did with me!  This is a scary thing to embark on alone, but you don't have to!  That is why I am here...to be your support system when you are feeling down, to push you to bring it even when you feel like you had a long day at work and you are too tired, to listen when you feel like everything is going wrong in your life, and to help you figure out what you need to do to make you happy!

I am going to end this post with a couple of awesome quotes that I found...
   
"Don't aim for success if you want it; just do what you love and belive, and it will come naturally." - David Frost

"Courage is the discovery that you may not win, and trying when you known you can lose." - Tom Krause

"Laugh at yourself, but don't ever aim your doubt at yourself.  Be bold.  When you embark for strange places, don't leave any of yourself safely on shore.  Have the nerve to go into unexplored territory." - Alan Alda

"Look within.  Within is the fountain of good, and it will ever bubble up, if thou wilt ever dig." - Marcus Aurelius

And my favorite...this is the one that we shoul ALL aspire to live by...

"Trust yourself.  Create the kind of self that you will be happy to live with all your life.  Make the most of yourself by fanning the tiny, inner sparks of possibility into flames of achievement." - Golda Meir

It is official....

Last night, I signed up to be a Beachbody coach...and I am SO excited!  And even MORE good news...I am finally feeling better, so I am ready to start bringing it again! 

So I decided last night that I am going to share more of my story...why I am so anxious to transform myself into a healthier, more fit person.  I should probably start at the beginning...

When I was in high school, I was a cheerleader and in TOP shape.  I never weighed more than 105 lbs and I was solid muscle.  Then everything went downhill.  Over Christmas break during my senior year, I came down with mono.  NOT FUN.  Now, I know that people get this everyday, but every person reacts to it differently, just like anything else.  I was out of school for 2 months...I lost a lot of weight (down to 90 lbs at one point), and I was unable to eat or drink anything because my throat was swollen shut.  It was a terrible, terrible experience. 

I have never fully recovered from my "episode".  Having mono destroyed my immune system and also my metabolism.  In other words, I am really susceptible to getting sick (hence my head cold right now), and I gain weight the second that I look at a cookie.  It has been really hard to adjust to because I was always able to eat anything that I wanted and I would NEVER gain a pound.  That is not the case anymore...

So I have made the decision that I am going to make a huge change in my life.  I am taking control of my metabolism whether it likes it or not, and I am not going to let those tempting, sugary foods to attach themselves to my hips!  That is where P90X and Beachbody, along with my AMAZING support team come into play!

I have adopted a healthier lifestyle...eating only clean foods (yeah, I sneak in a little bit of the other stuff, but it is the minimal amount and I work it off in my workout anyway!) and giving up some of the thing that I have relied on to get by...for example...

                                              

Yep!  I gave up coffee aka my fuel to get through the day...cold turkey!  I had the typical headaches, but I just worked through it and learned to LOVE water and all of the delicious, calorie free, good for me additives that I can put into it (love my Xtend!).

       

My daily bagel and cream cheese from Brueggers!  I used to get this with my coffee...now my breakfast is a protein shake and a banana, along with a multi vitamin.  And let me tell you, I am definitely not reaching for a snack at 9 am like I used to after my bagels!

                               

Lastly, I STOPPED MAKING EXCUSES!!!!  "I am too busy"..."I am tired"..."I have to do the dishes"..."My house needs cleaned"...All of these things can wait!  My health is my #1 priority now, even if that means putting off the chores until AFTER I "Bring it" with my new best friend Tony.  Granted I have had to step back because of being sick, but I am so anxious and excited to get back into things! 

I am so glad that I have such an AMAZING and SUPPORTIVE team around me to keep me going...Because motivation is key, no matter what it is!  Even though I don't know most of them, I love them all and am SO thankful that they are in my life :)

If you are interested in your own transformation journey...let me help you!  Together we can move mountains ;)