Are you ready??? Stop making excuses and let’s make this happen together! Everyone has their A-HA moment…their moment where you decide enough is enough- you are going to TAKE CHARGE and get the dream body you always wanted.
I struggled for years with my weight and body image before I decided that I was sick of living that way. Yes, it was hard work. And yes it was an adjustment. And yes it was a commitment. But if I would have known how much HAPPIER it would make me and how much it would change my life, I would have started years ago.
Do it today! Take the plunge- commit to yourself!! And hey, having a little extra incentive never hurt anyone! So check it out!
The Bombshell Dynasty Support Group!! is STARTING a 90 day SUMMER SLIM DOWN Challenge on MAY 1st! If you are SERIOUS about wanting to get in AMAZING shape for the summer, this is for YOU! ZERO entry fee and PRIZES will be awarded for the best transformations! Only non-coaches can enter and it is open to both men and women! 🙂 This is the kind of challenge where EVERYBODY wins… cause everybody LOSES! lol.
To be a part of it- sign up for a free fitness site here!
May 1st take a picture of yourself holding a newpaper- then every 30 days after that! The group will vote for a winner! 1st, 2nd and 3rd place prizes will be awarded every 30 days!!
Can’t wait to see everyone’s results!!!
People will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -Maya Angelou
Lindsay Matway –http://www.youtube.com/wat
You have been exercising and leading a fairly healthy lifestyle but you are still looking at the scale and thinking “How can I lose these last 10 (5, 2) pounds?”
- Weight loss plateau. If you’ve already lost a lot of weight then you have reached a plateau. Your metabolism is slower than it used to be (for every pound you lose your metabolism slows down by 20 cal a day) and your body is used to your current exercise routine and diet.
- Not enough emotional support. People who have to lose 30+ pounds usually have a lot of emotional support from friends, relatives and medical personnel. If a person is overweight then losing weight is the essential strategy that will help them resolve a lot of health problems.
- “Anti-support.” When you want to lose pounds just to reach your ideal weight then you might hear these types of comments from people around you “Why do you need to lose weight? You already look great,” “We love you the way you are,” “You will look too skinny,” “Stop torturing yourself and enjoy life (with no exercise and a lot of deserts!)”
- Procrastination. You think that you can lose those last pounds any time you really get to them that is why you indulge in special treats, skip workouts and eat out way too often. Your mind (read: laziness) tells you that losing those pounds is not critical for your well-being and that is why you always come up with a reason why now is not the best time to do it.
Plan of Action
- Now IS the time. Make a firm decision that you are going to lose the last pounds right now. Set, ready, go!
- Eat more. I am not trying to sabotage all your efforts but if you feel that you are not eating anything and you still cannot lose any weight then eating more can actually help you. If you eat around 1200 calories a day and you are fairly active then your body does not get enough calories (1200 calorie diet if for people with a sedentary lifestyle). Your body is in shock and it starts saving fat and using muscles to get extra energy. You lose muscle mass => your metabolism slows down => you store more fat => you don’t lose weight and feel constantly hungry.
The most important step is to know what to eat. If you start filling up on ice-cream and chips then you can forget about weight loss. The trick is to eat:
(If you want a more detailed plan, please let me know in the comments below and I’ll be glad to provide you with a sample menu.)
- foods rich in water (vegetables and fruit),
- eat a lot of lean protein (legumes, tofu, fish and seafood and lean poultry) and
- healthy fats (try walnut oil for sautéing vegetables, grape seed oil for high-temp cooking and olive oil in salads, rice and pasta.)
- Eliminate as much sugar as possible from your diet (say no to diet sodas, evening cocktails, and deserts) and
- get your carbs from whole grain products rich in fiber.
- Go fishing. If you are not a very good fisherman then you can go fishing to the nearest grocery store and stock up on seafood.
Let me tell you a short story. About a month ago my husband decided to use my scales and weigh himself. Immediately after that he came up to me and started complaining that I am not feeding him enough because he lost 10 pounds (he was not planning on losing weight at all!) The only reason why he lost weight was because we had changed our diet recently and started eating seafood instead of meat. Half of our meals are vegetarian and the other half are seafood dishes. We still eat regular lean meat maybe once a week or less.
Good ways to add seafood to your diet is to have salmon, tuna or smoked salmon sandwich for lunch and of course grilled or baked fish for supper.
- Start interval training. Interval training burns more calories than any flat rate physical activity. Interval training is really simple: you add a short burst of high intensity activity (run as fast as you can, cycle as fast at the peak of your performance, jump etc.) and follow it with a longer period of moderate or low-intensity activity. The best starting ratio is 1:3 meaning that you run as fast as possible for 1 minute and then you run at a slower rate for 3 minutes (you can change time to suit your current fitness level).
- Follow a Zen-Body principle. The Zen Body I am talking about is not the one that is connected to Buddhism, meditation or any spiritual or religious practice. Zen Body (and this is my personal definition and term) is a body of a person who is mindful of what they eat and how they treat their body. It is a body of a person who is using a simple balance formula: cardio, strength, stretching and real food.
Be mindful daily about how your body feels and what it needs. Pay attention to how you feel after eating different foods and satisfy your body’s need for exercise. Create a workout routine that you love and follow it feeling how your body gets stronger, leaner and more flexible day after day.
- Stay active all day long. Being active throughout the day is more beneficial to you then just going to the gym 2 or 3 times a week. It won’t only burn more calories but it will make you busy so that you don’t have time to snack or overeat. If you buy a pedometer and use it to set daily goals (your goal is around 10,000 steps but you can start with just 2000 to get yourself going) then you will be more likely to stay active throughout the day. .
- Keep a food diary. Food diaries might smell like last century but they are still some of the most effective ways to lose weight. Losing weight is nothing but a mathematical equation and if you can figure out when and why you are eating more calories than you should (or too few calories) then you will be able to make the right changes to your diet. Keep your food diary fun with a FitBook journal that will let you track your physical activity and your calories as well as set up goals and follow a well-structured weight-loss plan.
- Take a weight loss vacation. Sometimes you just have to get away from your regular routines to get the ball rolling. A lot of spas offer expensive weight loss retreats but you don’t have to go anywhere (or pay a lot of money) to experience the same benefits.
- Make a healthy living plan for a week and try to hold on to it no matter what. Find the healthiest low-cal recipes (EatingWell magazine or Mayoclinic can be a good source of tasty recipes) and fix them this week.
- Go extreme and eliminate any processed or sugary treats (except for fruit and natural sweeteners like honey).
- Change your workout routine and try something new every day of the week. My personal winning combination is running (cardio) + Pilates (strength) + Yoga (stretching and strength). This formula works for me like a charm.
- Don’t forget to indulge in some pampering spa-like activities like a hot bath, massage, manicure and pedicure and relaxing walks outside. This weight loss vacation should feel like a retreat and not like torture.
- Stop watching TV. What does TV have to do with weight loss? When you zone out on the coach you are more likely to snack, your brain literally turns off and you lose motivation for any activities as well as you lose track of how much time you’ve spent without any movement. Without TV you will have more time to stay active during the day and you will have more time for yourself or your loved ones.
1.) Brush twice a day.
2.) Dress right for the weather.
3.) Visit the dentist regularly.
4.) Get plenty of rest.
5.) Make sure your hair is dry before going outside.
6.) Eat right.
7.) Get outside in the sun every once in a while.
8.) Always wear a seatbelt.
9.) Control your drinking of alcoholic beverages.
10.) Smile! It will make you feel better.
11.) Don’t over indulge yourself.
12.) Bathe regularly.
13.) Read to exercise the brain.
14.) Surround yourself with friends.
15.) Stay away from too much caffeine.
16.) Use the bathroom regularly.
17.) Get plenty of exercise.
18.) Have your eyes checked regularly.
19.) Eat plenty of vegetables.
20.) Believe that people will like you for who you are.
21.) Forgive and forget.
22.) Take plenty of vacations.
23.) Celebrate all special occasions.
24.) Pick up a hobby.
25.) Love your neighbor as yourself.
Do all these things and you will be a happier, healthier person.
1. Two Slices of Pizza
3. Movie Popcorn
5. Chicken Caesar Salad
6. Cup of Coffee
8. Turkey Sandwich
9. French Fries
10. Spaghetti and Meatballs
- 1 medium butternut squash (about 2 lbs)
- 2 tsp olive oil, divided
- 3 medium Spanish onions, thinly sliced
- 1 cup low-fat ricotta cheese
- 1/8 tsp ground nutmeg
- 4 large egg whites
- 1/4 cup grated Parmesan cheese
- 10 sage leaves, finely chopped
- 1/8 tsp sea salt
- Fresh ground black pepper, to taste
- 2 cups shredded part-skim mozzarella cheese
- 2 1/2 cups Marinara Sauce
- 1/2 lb oven-ready whole-wheat lasagna noodles (about 12 noodles; Try: DeLallo Organic Whole Wheat No-Boil Lasagna)
- 1/3 cup coarsely chopped walnuts, toasted
- Preheat oven to 375°F.
- Cut squash in half lengthwise and scoop out seeds. Lightly brush cut sides with 1 tsp oil and place, cut-sides-down, onto a parchment-lined baking tray. Bake in oven for 25 minutes, until squash is tender when pierced with a fork. Remove from oven and let cool to room temperature.
- Meanwhile, heat remaining 1 tsp oil in a large sauté pan on medium-high. Add onions, stir and sauté for 2 to 3 minutes, until onions begin to soften. Reduce heat to medium-low and continue to cook for about 40 minutes, stirring frequently, until onions are very soft and golden brown. Remove from heat and set aside until cooled to room temperature.
- Scoop out flesh of squash into the bowl of a food processor. Add ricotta, nutmeg, egg whites and Parmesan and process until smooth. Add sage and season with salt and pepper. Transfer mixture to a large mixing bowl and gently fold in caramelized onions.
- Reserve 1/2 cup mozzarella, cover and refrigerate until needed. Assemble lasagna: Cover bottom of 9 x 13-inch casserole dish with about 1/2 cup Everyday Marinara Sauce. Top with a single layer of lasagna noodles, overlapping slightly, then 1 cup butternut squash mixture and 1/2 cup mozzarella. Repeat layers once, starting with 1/2 cup Everyday Marinara Sauce. Sprinkle walnuts evenly over mozzarella. Repeat layers once again. Finish with 1/2 cup Everyday Marinara Sauce, a layer of noodles, remaining butternut squash (about 1/3 cup, depending on size of squash) and remaining 1/2 cup Everyday Marinara Sauce. Cover dish with foil, place onto a baking tray and bake in oven for 45 minutes at 375°F. Remove foil, top lasagna with reserved 1/2 cup mozzarella and bake for an additional 15 minutes.
- Remove lasagna from oven and allow to rest and set for 15 to 20 minutes before cutting into 12 servings. Enjoy! Lasagna can be kept frozen for up to 3 months, refrigerated for 2 to 3 days.
Refrigerate canned foods. If you eat soup or other foods from a can, try putting them in the refrigerator overnight before eating them. The fat will solidify on the surface, thus allowing you to take it out and toss it in the trash before it trashes your body. This is a wonderful to lose weight and/or reduce your fat intake, particularly if you eat a lot of canned foods.