How to Resist Temptation

In a world where you can inhale half of your daily caloric intake as you exit the drive-thru, often the only thing standing between you and a few extra chins is willpower-that oh-so-elusive ability to stop the urge to indulge. If your powers of resistance are lacking, you'll be glad to hear that research actually shows that willpower is a kind of mental muscle, and like any muscle, it can get stronger. These four tactics target the most common resolve busters. Put them into practice, and pretty soon that jelly glazed doughnut or that triple fudge brownie will be no match for your mental strength.

Rule #1: Eat smaller, more frequent meals
What it targets: Out-of-control hunger
Why it works: Going too long without eating makes your blood sugar levels plummet. That leaves you feeling ravenous and with an appetite that can overpower any sense of logic or best intentions to eat well. If you have small meals every 3 hours, your blood sugar remains stable, preventing the wallop of a sugar low that will leave you vulnerable to overeating. Did you know that that your blood sugar levels do more than affect how hungry you get? They're also directly connected to willpower. So, reach for snacks in between meals that balance carbohydrates with protein like low-fat yogurt and berries or an apple and a handful of almonds. When you do this, you will keep blood sugars at bay and stay fuller longer.

Rule #2: Eat with your other hand
What it targets: Distraction or eating too quickly
Why it works: Picking up a fork with the hand you don't usually use while eating slows you down and makes you focus on your meal and eat at a slower pace, two things that have been proven to aid weight loss. Studies have shown that that with regular practice, this kind of switcheroo can also increase your overall willpower. Also, by eating slower, your brain is able to tell your stomach when you're satisfied and you'll end up eating less.

Rule #3: Weigh yourself regularly
What it targets: Losing sight of your goal
Why it works: Few things keep your weight loss goal front and center better than seeing those big glowing numbers on the scale. Regular weigh-ins also make it easier to notice extra pounds creeping on, so you can slash and burn immediately. Researchers have found in studies that those that weighed themselves frequently, daily or weekly, lost more weight than those that didn't. Actually, about DOUBLE the amount of weight of those that didn't step on the scale often. But keep in mind, that your weight is going to fluctuate to some degree. Your clothing, the time of day, and how much water you're retaining all affect your weight, so don't be discouraged if that number goes up a few pounds suddenly. Also, break your goal weight into several smaller targets-first aim for five pounds, then after you hit that, go for another five. Studies have shown that the more frequent and specific your weight loss objectives, the better your chances to sticking to them.

Rule #4: Lift your spirits
What it targets: Emotional eating
Why it works: It's estimated that when people overeat, nearly 75% of the time it's because they're feeling blue. It stands to reason that lifting your spirits might also help you take your mind off munching. Studies have shown that small doses of pleasant emotions can quickly renew your ability to say no. So, go do something you enjoy, go for a walk outside, talk on the phone, read...just find something to do that you enjoy and makes you happy-it might be temporary, but it will help sustain your urge to splurge.

Source: Women's Health

10 Minutes to Rock Solid Abs

If you want to strengthen your core, here's some of my favorite exercises to really engage all those muscles-including your low back, obliques, hip/glutes, even some of your upper body muscles. Do this routine 3 days/week for maximum results. (Oh, and remember, if you've got a "little extra" around the middle, you're going to need to do more than this! :)

1. Stability Ball Pelvic Tilt crunch
Grab a 5- to 10-pound medicine ball. Lie faceup on a stability ball with back and head pressed into the ball, your feet together on the floor, and the medicine ball positioned against your chest (A). Brace your abs and crunch up until your shoulders are off the ball. Then reach the ball toward the ceiling (B). That's 1 rep. Do 20 reps.

2. Walk the Plank and Rotate
Get in plank position with your hands on a 12- to 18-inch step (A). With your weight on your left arm, rotate your body while raising your right arm toward the ceiling (B). Return to plank position and step your right arm down to the right of the bench, then your left arm down to the left of the bench. Step back up, leading with your left arm. That's 1 rep. Do 15-20 reps.

3. Arm Pull Over Straight-Leg Crunch
Grab a pair of 8- to 10-pound dumbbells and lie on your back with your arms behind you. Extend your legs at a 45-degree angle (A). Bring your arms up over your chest and lift your shoulders off the mat while raising your legs until they're perpendicular to the floor (B). Return to start (don't let your legs touch the floor). That's 1 rep. Do 20 reps.

4. The Matrix
Grab a 5- to 10-pound medicine ball and kneel on the floor with your knees hip-width apart. Lengthen your spine and press the ball against your abs (A). Slowly lean back as far as possible, keeping your knees planted (B). Hold the reclined position for 3 seconds, then use your core to slowly come up to the starting position. That's 1 rep. Do 20-25 reps.

5. Nose-to-Knee Crunch
Get in plank position with your hands shoulder-width apart on a stability ball (A). Draw your right knee toward your chest (B). Hold for 1 second, then return to plank position. That's 1 rep. Do 20 reps.

6. Prone Oblique Roll
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center.
Get in plank position with your shins about hip-width apart on a stability ball and your hands shoulder-width apart on the floor (A). Keeping your feet on the ball, draw your right knee toward your right shoulder (the left just comes along for the ride) (B). Return to center. Do 20 reps.

7. Back Extension Rear Leg Raise
Rest your hips and stomach on a stability ball. Straighten your legs and position your toes hip-width apart on the floor. Extend your arms in line with your shoulders (A). Lift your right leg about 6 inches off of the floor while reaching your arms as far out as possible (B). That's 1 rep. Do 20-25 reps.

8. REPEAT CIRCUIT

Source: Womens Health

Yes, I'm finally BAAAAAACK!!

I'M ALIVE!!! Ok, so hopefully I still have a few readers out there! I know, you're probably all losing faith in me and my blogging abilities! But seriously, I know I said in my last post that I would post each week this summer and I didn't live up to that promise (I feel really bad about that, really). If you even knew how my summer has been... well, I guess if you have kids you probably do. Oh, and did I mention I was gone practically the whole month of July?? So, August is going to be much better for me, we're staying put and I really do promise to post once a week. Most likely Sundays when I'm updating my other blog. So, that means be on the look-out, I will post something this upcoming Sunday. Oh, and if that's not motivation enough to continue reading my blog, I've got some REALLY, GOOD IDEAS that I'm excited to blog about. Want a sneaky peak of what's to come...ok, I'll give you one hint...5 minutes/day to whittle your waist??!! Too good to be true, you'll have to stay tuned...

And yes, I'm doing fine, in case you're wondering.

How to lose "that last 10 lbs"

I know, I've dropped off the face of the planet. So, if I still have readers out there, I sincerley apologize for letting you down with a lack of posts lately. As soon as May came, I knew it was going to be harder, especially with my boot camp I run all summer long. In between that, there's kids, husband, house, yard, activities, church responsibilities, oh, and my other blog to manage (as I'm sure you all can relate to). Trying to get 2 posts/week might be hard with summer, so I'm going to do my best to post once a week, most likely Sun or Mon for the next few months. And also, if you have any ideas or questions for this blog, post them! I love to hear your ideas so I can answer your questions (most likely you're not the only one wondering).

Lately, I've been asked..."how do I lose that last 5-10 lbs"? While it's true that those pounds are the hardest to lose, it can happen with a few of these tricks below.

1. Do more intense cardio. Your metabolism tends to naturally slow a bit as you lose weight. To offset the sluggishness, try increasing the intensity, but not the length, of your workouts. This appears to be more effective for burning calories and boosting your metabolic rate than increasing the amount of time you put in. If you've been walking at a moderate pace for 30 minutes, for example, try doing 2-3 min of intervals of walking and jogging.

2. Change your strength-training routine. Toning exercises are another great way to increase metabolism. That's because muscle burns at least four times more calories than fat—so the more muscle you have, the leaner you'll be. I recommend doing at least 30 minutes of strength training, twice a week. (My boot camp is a great way to change up your routine and challenge your body! Or find one in your local area.) But there's one more key: you have to continually challenge your body to keep getting results. If you've been doing your own never-changing workout for months, it's time to give your body a push. Try learning some new exercises, using heavier dumbbells, adding plyometrics, and combining mutliple muscle groups together in one exercise.

3. Eat a little less. One of the things I hear all the time is, "I haven't changed a thing, but suddenly I'm not losing weight." And I say, "Yup, that's exactly why!" Women often forget that the smaller their body, the fewer calories it requires. Say, for example, you started off weighing 165; you'd need about 2,475 calories a day to maintain your weight. (That's if you exercise most days of the week. You'd need less if you're not as active.) If you get down to 140 pounds, you'll need only about 2,100 calories—375 fewer calories a day. To figure out your calorie needs, multiply your current weight by 15; that's roughly the number of calories you need each day to maintain your weight if you're not exercising regularly. To keep losing, you'll need to eat less or exercise more—or both.

4. Reevaluate your goal weight. A lot of us have a magic number in our heads—and sometimes, sorry to say, it's not attainable or even healthy. You might be struggling because you really shouldn't be 130 pounds. Maybe 140 is the right weight for you. Make sure your goal is a sensible one (a BMI calculator can tell you the best weight for your height). You may realize that you've been at your healthiest scale number all this time.

5. Give yourself more time. Some women are realistic about how many pounds they should drop, but they often don't know how long it should take to lose them. In a recent study, for example, women who weighed 200 pounds wanted to get to 140—a reasonable, healthy weight for their height. But they wanted to get there in just two months. Experts agree that to lose that many pounds in a healthy, keep-it-off kind of way, most women would need at least six months. Stick with your healthy habits and be patient—you will get there.

6. Watch what you're sipping. A large Mango-A-Go-Go smoothie at Jamba Juice, for example, has 660 calories; a 16-ounce Starbucks Strawberries & Creme Frappucino has 580 calories. It's no wonder that research shows that a majority of the extra calories Americans get come from what we drink—not what we eat. Regular sodas, fruit drinks, high-cal blended coffees and smoothies can pile on hundreds of calories a day. That's enough to stop weight loss and cause you to get stuck at your current weight—or even lead to weight gain. Try sticking to water or seltzer mixed with a splash of fruit juice.


7. Get support. The weight loss journey is like running a marathon. Those last few pounds are the most frustrating and slow to come off, and it's the most likely time for people to give up. If you don't have people cheering you on during the last bit of it, you'll be less likely to cross the finish line. In fact, a recent study found that participants needed extra support during the last six months of a weight loss program in order to keep losing. So get yourself a pep squad. Find a workout buddy. Join a boot camp. :) Or have your best friend, mom or hubby check in with you every few days to give you some you're-almost-there encouragement.

7 Secrets to Being Naturally Thin-Really!

"I look fat."
"I hate my body."
"I'm not going to that party. I'll just eat way too much."
"I would be happy if I could just get skinny."

Sound familiar??? These aren't the words or thoughts of a naturally thin person, but they might be the things you say or think to yourself. You can stop thinking this way and break free from the oppression of food obsession and become "naturally thin". Here are the secrets and practices of naturally thin people that I've learned about eating and cooking into simple rules.

RULE #1: Your diet is your bank account. This should be in the forefront of your mind at the start of each day. Just as you balance your spending and savings, you must balance your food choices. Don't eat too much of any one thing, balance starches with proteins, vegetables and fruits with sweets, and always balance a splurge with a save. This balance is approximate-but it works, without counting, meausuring, or obsessing.

Most of the time, make smart investments in healthful foods that fill you up. Then, when you really want to splurge, go ahead. You aren't dieting, remember. You are living! However, a splurge comes with a price. You have to balance that splurge by cutting back a little afterward, until your accounts are in order again. For example, let's say you have pancakes for breakfast. They're yummy-and starchy and sweet. So what do you have for lunch? Pasta? Of course not. That's more starch. You now need protein and vegetables. So have a salad with grilled chicken or some vegetable soup. Just stay tuned in to what you are doing, and you'll be able to have the foods you really love-in a balanced way.

RULE #2: Cancel your membership in the clean-plate club. This rule isn't about wasting food. On the contrary, it will help you get more for your money by increasing the fun and frugal factor, making one meal into several meals, and by putting less food in your body. Try these strategies.

*Share it. This helps you eat less while allowing you to taste more.
*Save it. Take home in a doggie bag (even ask the server to pack up half the entree in a doggie bag before you see it!) and you'll have something to look forward for lunch the next day! Plus, it's economical, figure-friendly, and gives you one less meal to plan the next day.
*Leave it. It might be hard to do, so start by simply leaving one or two bites of something, then gradually increase the amount you leave.

RULE #3: Get real. In other words, eat real food and limit processed. Choose food that's as close to its natural state as possible. An apple is better than pasteurized apple juice, but apple juice is better than an apple-flavored drink that doesn't contain any apples. It may sound trite, but you are what you eat, so keep it real! Even buy organic, seasonal, or local produce. In most cases, fresh food tastes better.

Another important reason why eating real food can make you naturally thin is it's usually high-volume food. Raw vegetables, in particular, are high in fiber and volume so when you eat them first you end up with less room in your stomach for other, higher-calorie foods. Start your meal with a big salad or a bowl of vegetable soup, and you won't have as much room left for food with more fat and calories. Sure, you can still have your favorite junk food, but if it becomes an "I know what this is going to do to me, so I'll have 2 bites" kind of thing, then you'll be eating like a thin person.

RULE #4: Taste everything, eat nothing. This doesn't mean you can't EAT anything. You will eat plenty of full portions of things, but you don't always need to do it. Tasting little bits of the very best foods offers enough that satisfies those cravings, but without so many harmful calories. So, how do you pull off little tastes?

For example, when you know you're going to a party, holiday dinner, event, etc that will offer opportunities for overeating, the worst thing you can do is to starve yourself all day because you think it will allow you to eat more. Do just the opposite: eat a simple, sensible breakfast; have a healthy, light lunch; and right before the party have a healthy snack. The calories you save by having a healthful snack before you are faced with temptation will more than make up for the calories you spend.

RULE #5: Pay attention. When you barrel through the food on your plate as if you're in a race, do you really taste what you're eating? Did your body even register that it had a meal? Eating consciously makes food worth its calories. It also helps you become choosier about what you eat. Here are some tips for learning how to do it.

*Taste your food. It takes two seconds to shift your attention to what you are doing and actually taste what you're eating. Then, the food will register as an experience.
*Quit multi-tasking while eating. Don't eat while doing something else, like watching TV. This might be impossible all the time, but it's a good goal.
*Always sit down to eat. When you eat standing up, you won't feel satisfied because you're not really thinking about eating. Those bites while you're cooking really add up. If you don't eat until you're ready to make yourself a plate and sit down, you'll save hundreds of unnecessary calories.
*Make food special. In a restaurant, you pay to have your food made special. So why shouldn't you do it at home? To make a salad, don't just grab some iceberg lettuce out a bag. Choose fresh, crisp greens, put some bright colored veggies on it, and top it with almonds or crumbles of feta cheese. If your food is really worth it, you'll be more likely to pay attention.

RULE #6: Downsize now. If your portion is small, you can eat absolutely anything that really sounds good to you. These simple tricks will take the guess work out or even having to break out the measuring cups and spoons.

*Small plates. If you put a little food on a big plate, you're going to feel cheated. Try using a salad plate instead of a full-size dinner plate for your meals and snacks at home. Keep those plates in the front of your cabinet, and grab them first.
*Ramekins. Never eat anything out of the bag; use a ramekin for decadent treats like ice cream or chips.
*Mini-muffin tin. Instead of baking big cakes and loaves, bake mini cupcakes and muffins-automatic portion control.
*Chopsticks. Although you can certainly use regular utensils, chopsticks are fun and can help you slow down.
*Small juice glasses and dessert wineglasses. Save the big tumblers and pint glasses for water. For everthing else, use smaller glasses.

RULE #7: Know thyself. There isn't one certain method of eating that works for everyone. (Like eating every 2-3 hrs.) You're the one in control-not the food, and not any kind of diet. Get to know yourself and what works for you!!!

Source: Health Magazine

Exercise of the week...side ball squat

Here's a great twist to the side lunge...take a stability ball and put one foot on top (from the side). Next grab a weighted medicine ball and hold at chest. As you push the ball out to the side and squat with other leg, bring medicine ball out in front of you (or up above your head).


This will challenge your core and balance a little more, guaranteed to scorch fat and calories!!!

25 Fast, New Fat-Burners!

First of all, I have to apologize for my lack of posts lately. It's been a very busy month for me with my preparing for my bootcamp class amoungst many other things. Unfortantely, it's not going to slow down these next few months, but I promise to make more of an effort to update this blog more regulary. Remember, if you have any ideas or questions that could possibly go on this blog, please send them to me!!!

Here's 25 small tricks to crank your calorie-blasting way up!!!

1. Linger in the dairy aisle. Women burn more fat and calories when they ate 1,000 to 1,400 milligrams of calcium per day. That's three to four servings of dairy.


2. Break a sweat in bursts. If you can't get an hour/day of exercise, try doing two 30-min workouts. Some studies have even shown that this method can actually burn more fat than exercising 60 continuous mintues. And it helps for those with tight schedules, kids, and whatever else keeps you from fitting in exercise.

3. Eat more meat...and eggs and beans. In a recent study, people who got 40% of their daily calories from protein lost significantly more body fat than those whose diets had only 15 % protein, even though they consumed the same number of calories.


4. Start hard, finish easy. Studies have shown that cyclists who ramped up the intensity during the first half of their workout and slowed down during the second half torched about 23% more fat than those who moved from low to high intensity. Same goes with any other kind of exercise.

5. Start with whole grain. People who down whole-grain cereal first thing in the morning burn more fat during the day and during exercise than those who eat more-quickly-digested fare, like a bagel.


6. Don't hang on for dear life. If you cling to the handrails of your stepper or elliptical, you put less stress on your larger, more powerful lower body muscles-and burn fewer calories. If needed, grip loosely for balance only.

7. Walk with Nordic poles. You'll increase your calorie-burn by 20%-plus, it'll feel less taxing.


8. Interval train. Studies have shown that women who did 20 minutes of intervals on a bike torched three times as much fat as those who stayed at one pace for 40 minutes.

9. Crank it up. Vigorous aerobic exercise for 40 minutes makes your body burn calories at a higher rate for nearly a full day afterward.

10. Pump iron. Resistance training increases your resting metabolic rate by about 7%, so you'll burn more calories throughout the day, even while sitting on your butt.


11. Two words: circuit train. My personal favorite and tried-and-true method for losing body fat. Instead of resting for 60 sec between weight-lifting sets, move straight from one exercise to another to keep your heart rate up and maximize calorie burn. Even better, combine multiple muscles into one exercise thereby maximizing time as well (I call this power circuit training).

12. Drink green tea. Testers who downed a green tea supplement boosted their metabolism by 4%, compared with those consuming a caffeine supplement or placebo.


13. Use more olive oil. People who ate a diet high in monounsaturated fats burned mroe fat over 4 weeks than they did on a diet high in saturated fats, one study found.

14. Strength train last. You'll obliterate more calories if you lift weights after cardio (not before).

15. Go for yogurt. People who included yogurt in their diet plan ditched 22% more weight and 61% more body fat than those who simply trimmed calories. My personal fave-yogurt parfait. Layer low or non-fat PLAIN yogurt with mixed berries (I buy the frozen kind) and granola in a tall glass (and then add another layer). Scrumptous, filling, and a great meal and way to ante up the calcium, not to mention the vitamins and mineral from the fruit too (without all the sugar).


16. Bring your I-Pod. Exercisers who listened to music lost more weight and body fat-and worked out more consistently-than those who didn't.


17. ...and adjust your playlist. Throw some fast-faced songs into your musci mix. You'll work out harder and faster, burning more calories and fat. Plus, it'll feel easier!

18. Wolf some protein. A calorie is a calorie, but your body burns about 25-30% of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs.

19. Think uphill. Forget flat treadmill walking, crank up the incline and you'll jack up the calories burned.


20. Fidget. Sounds silly, but people who jiggle their legs, talk with their hands, and incorporate small movements into their day can burn as much as 350 extra calories daily.

21. Stand when you take a call. It'll burn about 20% more calories than sitting.

22. Believe it. Take note of all your daily activities-taking the stairs, walking, holding kids, carrying groceries, etc and you're bound to do them more.


23. Add fish oil-and move. A recent study showed that people who took 6 grams of fish oil every day and exercised three times a week lost more fat than those who just took fish oil, or took sunflower oil.

24. Use your arms and legs. A workout that requires coordinating arm and leg movements, such as swimming or step aerobics, feels easier than one that uses only one major muscle group. That makes it more likely you'll do it again tomorrow-keeping the fat burning going.


25. Opt for a Wii. Playing active games on the Nintendo Wii (such as tennis and boxing) knocked out more calories than using the Xbox 360. Even better? Wii FIT.



Source: health.com