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I saw this in a blog post that was so unrelated to nutrition, but it get me thinking. Do we go through our lives and just want to get through the day.
You know what I’m talking about. You think if I just keep my head down it will all be okay. Now if I asked you is that surviving or thriving what would you say? Pick me — it’s surviving I know that Gloria Gaynor’s I Will Survive song is so suppose to be the female national anthem, but it’s all about surviving. Once you survive is there more? Can you then THRIVE?
You just picked up the latest People, Us Weekly or Star magazine and on the cover is some movie star or singer showing off their rock hard abs. You then look at your abs and vow today is the day that I will do 1000 crunches everyday until summer to have those abs.
Ladies you’re not alone! To get great abs, you must do more than crunches. You will need to:
burn more calories than you eat — 1 pound = 3500 calories, you will need to create a 500 calorie deficit everyday to lose 1 pound each week.
work your large muscle groups — butt, quads, lats, and chest using resistance/strength training and cardio.Working your large muscles will help you burn fat, that maybe covering those gorgeous abs of yours.
limit your sugary treats, ladies we tend to store our sugary treats in our mid-section.
consistency! To see results you must work consistency or your eating and exercise regimen.
I hope you found these tips helpful. If you have any others, I would love to hear them, just leave me some comments below.
No matter what the temperature is outside, I can always eat soup. The thing I love most about soup is that it’s freezable and you can add any cooked meat you like to it to make it a complete meal. Here are a few quick soups that I make regularly.
Beef and Vegetable Soup
Brown some lean hamburger meat, onion and garlic in a large pot. Once the meat is completely cooked drain any excess fat add any frozen/canned vegetables you like. I usually add chopped canned tomatoes, green beans, white beans, broccoli or stewed canned tomatoes chopped into bite size pieces. Just throw the meal together and add a bit of some seasonings, I like mine on the spicy side so I’m always adding a little crushed red pepper. Play with varying spices to see which ones you really like the best. (more…)
The calendar may say its spring, but if you live in New England it certainly doesn’t feel like it. But like they say, if you don’t like the weather in New England just wait a minute and it will change. For the past few years, our weather has a way of skipping its way right through spring and into summer without much notice. So that’s why I think a 30 day challenge is EXACTLY what we all need to get us ready for summer. What does this mean? Typically when you think of making a lifestyle change, you list ALL the things that you need to do and then get overwhelmed or only make a few changes because you get overwhelmed or you quit because you are striving to be perfect. The Fab Fit Squad 30 day challenge is not about being perfect, it’s about making small changes so that you can stick with them over the long haul. Just like me on Facebook and each day I will post a tip of the day, to help you keep up the challenge. The challenge starts, Friday, April 1st. Are you ready? Leave me some comments below about what you are hoping to change in the next 30 days.
It’s time that you and Mr./Ms. Scale broke up. You’re not going to call him anymore, you’re not going to stalk him on Facebook. Your just not into him/her any more.
Let’s get real here!
How many of you weigh yourself every day? Multiple times? When you weigh yourself do the results make or break your day? Or do you avoiding weighing yourself because you don’t want to know. (more…)
Summer’s coming, we can no longer hide behind our sweaters, for the past few weeks you’ve been receiving catalogs and emails with bathing suits on the cover. Each time you look at the cover you shutter thinking I’m not ready!
Each morning you get out of the shower and glance at yourself in the mirror and think is this the year I dust off my bikini? Maybe if I close my eyes and click my heels together 3 times, I’ll look like a Sports Illustrated Swimsuit model. Sorry, ladies, I tried this and it doesn’t work, when you finally open your eyes, you’re still you. To get a bikini body, it takes time. The good news is if you start now, you will be well on your way to a great body by the time beach season arrives. Here are some tips that will help get and keep a bikini body. (more…)
We are just 4 weeks from spring, thank goodness, it’s been a long hard winter. That also means that summer will be fast approaching. It’s 17 weeks away, but hey who’s counting. (more…)
Find a buddy — don’t go it alone, find someone who shares the same goals and team up. By teaming up you SHARE in the accountability, you’ll have someone to check in with and help keep you on track when you’re feeling low. Need a buddy? Let me know and I can help.
Clean out your cupboards — temptation lurks everywhere! Take your time and go through your cupboards and remove all tempting foods. You’ll replace the junk with fruits, veggies, lean protein and dairy. Need a grocery list? Shoot me an email and I’ll send you one to get started.
Find rewards outside of food — typically when we have a bad or good day, we eat or drink. Instead of reaching for food or drink try doing something else. Feeling stressed, try a nice chair massage or go for a walk. Signed a new client call a friend and share the good news or step out of your office and give a big scream and a jump. Like those old Toyota commercials. Am I dating myself?
Set realistic goals — losing a large amount of weight in a short amount of time ain’t gonna happen. (ie. losing 10 pounds in a week) Average weight loss is 1-2 pounds per week, base your goals with this in mind and give yourself a fighting chance. Don’t set yourself up for failure.
Track what you eat — we have a way of either grossly over and/under estimating what we eat. When you write down EVERYTHING we put in our mouths it has a positive effect on our eating. It shines the light on exactly what we are eating. The best FREE site to track your eating is Fitday. Studies show that when you track your food you lose more weight than those who do not.
Have the right attitude – begin with the end in mind! Weight loss is 80% mental and 20% physical. When you are having a bad day, instead on what you are giving up, focus on why you started this and what you want you want to get out of this. When you can visualize your goal, you are more likely to obtain it. If your goal doesn’t provide enough motivation think about changing it.
Yes, it’s that time of year. In just 30 days, we’ll start thinking about New Years Resolutions. Did you know that 71% of all resolutions makers fail make their resolutions?. Here are the top 6 reasons why we fail to stick with our New Years Resolutions.
Did you know that the average American will consume 3,000 calories and 229 grams of fat on Thanksgiving Day? That can really derail your nutrition and workout plan. Here are the Top 5 Reasons to workout rather than doing typical Thanksgiving activities. (more…)
