Summer Slim Down Challenge!

Trying to decide what to wear for my Day 1 pics!!! hmm…..
Tomorrow is the BIG DAY!!! Day 1 of the Summer Slim Down Challenge!! Click here to participate!!! Summer is coming people!! 🙂
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Summer Slim Down Challenge!

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

Team Dynasty Transformations!


I just have to give some serious credit to my teammates for all of their hard work!!! And these are only their Day 60 pics!!!!!



Mark’s 30 Days with INSANITY 






Check out the rest of our team!!! 

Kati Heifner

Lindsay Matway –http://www.youtube.com/wat

Steven Cartagena
Arnel Banawa
Abby Fix
Matt Moriarty
Toni Moriarty
Jennifer McKenzie
Laurel Hedden
Joshua Hedden
Fermin Banawa
Scottie Hobbs
Alexis Hymas
Me!
 Jackie after her 3 Day Shakeology Cleanse!
Join the Bombshell Dynasty for free to start your transformation!! 

Lindsay

Abby 

Steven

Cecilia 
Christina
Jaclyn 
Melissa
Juri 
Matt
Page
Lindsay

Rachel
Our team is hot!!! Join today!

Those last 10 lbs!!

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?”

Does this situation sound familiar to you?
It might sound surprising, but sometimes losing 5-10 pounds is the most difficult weight loss goal. I’ve been struggling with my last few pounds for a while but now I am finally happy with where I am (or what I weigh). The approach to losing 30+ pounds and just 10 pounds is completely different so you should not feel bad if your attempts to scale down do not work. There are a number of reasons why it is so difficult to get rid of that “last frontier” of extra weight on your body:
  1. 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.
  2. 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.
  3. “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!)”
  4. 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.
You will need a little bit more mental tweaking to lose weight if reasons 2-4 sound familiar to you and you will need a few lifestyle changes to get around reason 1.
I want to show you a few tricks that worked for me and I hope that they will work for you too.

Plan of Action

  1. Now IS the time. Make a firm decision that you are going to lose the last pounds right now. Set, ready, go!
  2. 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:
    • 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.
    (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.)
  3. 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.
  4. 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).
  5. 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.
  6. 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. .
  7. 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.
  8. 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.
  9. 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.
I am sure that if you follow these tips then you will be able to get that scale moving in the right direction.If you have any detailed questions about losing weight (like sample workout routines, recipes etc.) please ask me in the comments below. I will be delighted to answer all of those questions. I would also love to hear your ways of fighting weight.
Balanced living is not possible without a balanced and healthy body. Start your trip to the body of your dreams right now!

Learn from your pets!!


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.

Portion Distortion

1. Two Slices of Pizza

Picture 27
You’d have to play golf (walking and carrying your clubs) for an hour to burn the extra 350 calories.

2. Bagel

Picture 25
You would have to rake leaves for 50 minutes to burn the extra 210 calories added over the last 20 years to the average bagel.

3. Movie Popcorn

Picture 28
You’d have to do water aerobics for 1 hour and 15 minutes to burn the extra 360 calories.

4. Cheeseburger

Picture 26
You’d have to lift weights for1 hour and 30 minutes to burn off the 257 calories.

5. Chicken Caesar Salad

Picture 29
Yes, even “healthy” food has exploded in size over the last 20 years. You’d have to walk your dog for 1 hour and 20 minutes to burn the 400 calories. (If you don’t have a dog, you’d have to buy one first.)

6. Cup of Coffee

Picture 30
You’d have to walk 1 hour and 20 minutes to burn the extra 305 calories.

7. Soda

Picture 16
In the early ’70s, 6.5 ouncers were popular. Today it’s 20 ounces, or more (Super Big Gulp = 44 oz = 700 calories!) You’d have to work in the garden for 35 minutes to burn the extra 165 calories.

8. Turkey Sandwich

Picture 15
You’d need to ride a bike for 1 hour and 25 minutes to burn the extra 500 calories.

9. French Fries

Picture 17
You’d need to walk leisurely for1 hour and 10 minutes to burn the extra 400 calories.

10. Spaghetti and Meatballs

Picture 18
You’d need to houseclean for 2 hours and 35 minutes to burn off the extra 525 calories.

Butternut Squash Lasagna with Caramelized Onions & Walnuts


INGREDIENTS:

  • 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 

INSTRUCTIONS:

  1. Preheat oven to 375°F. 
  2. 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.
  3. 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.
  4. 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.   
  5. 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. 
  6. 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.

Genius!!

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.

Those Sneaks!!! 6 Foods with Hidden Sugars!!

Hide and seek. You’re it.

So, if you’re like me, you may have sworn off soda except for special occasions, and turned the candy bowl into an unsalted-almond bowl. No more sugar, no more problems. Except for this problem—the food industry has cleverly snuck its sugars into products where we never would have thought to look for sugar. It’s good for the manufacturer. It jacks up the calorie load, can enhance the product’s appearance (high fructose corn syrup gives hamburger buns their golden glow), and can keep our sugar jones simmering at a low boil, in case we ever decide to go back to the real thing. Here are some types of products whose labels could bear more scrutiny.
  1. Spaghetti sauce. A half cup of store-bought sauce can contain as many as three teaspoons of corn syrup or sugar. While some of the naturally occurring sugar in tomatoes and other vegetables will show up on the nutrition label, most of the sugar is added. Look for brands that don’t include sugar or its aliases or make your own from fresh or canned tomatoes.
  2. Ketchup. Ketchup can be 20 percent sugar or more. Not to mention that you’ll get 7 percent of your daily sodium allowance in one tablespoon. Look for low-salt, no-sugar brands, or make your own, using pureed carrots to add flavor and texture to the tomatoes.
  3. Reduced-fat cookies. Most brands of cookies now offer a reduced-fat version of their product. Nabisco® even offers its own line of low-fat treats, Snackwell’s®. But while you’re patting yourself on the back for choosing the low-fat option, check the label. The sneaky food manufacturers did take out the fat, but they replaced it with, you guessed it, sugar. Many times, the reduced-fat cookie is only slightly less caloric than the one you want to eat. And because there’s no fat to make you feel full, you’ll be tempted to eat more “guilt-free” cookies. And just because there’s less fat, it doesn’t mean you’ll be less fat. Fat doesn’t make you fat. Calories make you fat.
  4. Low-fat salad dressing. As with low-fat cookies, manufacturers have taken the fat out of the dressing, but they’ve added extra salt and sugar to make up for it. Check the label to make sure you’re not replacing heart-healthy olive oil with diabetes-causing sugar—because that’s not really a “healthy choice.” Your best bet? Make your own vinaigrettes using a small amount of olive oil, a tasty gourmet vinegar or fresh lemon juice, and some fresh herbs.
  5. Bread. Most processed breads can contain a good bit of sugar or corn syrup. As always, check the ingredient label, and consider getting your bread at a real bakery or a farmers’ market—it’s the best idea since, well, you know.
  6. Fast food. Needless to say, fast food is generally not good for you. But even if you’re staying away from the sodas and the shakes, everything from the burgers to the fries to the salads is a potential place to hide sugar. Check out the ingredients carefully at your favorite restaurant. You may be getting more than you bargained for.