Fit.Fabulous.Forever.

Take THE NO SUGAR Challenge

2011-03-10T11:36:00.001-06:00

What a perfect time to rid ourselves of the sugar addiction. Myself and Tiffany of The Gracious Pantry decided to challenge ourselves and invite everyone else to join in. Beginning today, March 10th we are giving up all added sugar for the next two weeks.

Not to worry if you noticed the challenge a day or so later, join in now...no time like the present!

Fruit– One to two pieces of fruit per day are allowed. A small handful of unsweetened berries can be substituted for a piece of fruit. Although fruit has natural sugar it also has tons of nutritional value and is most definitely good for our health.

Processed Foods – Here is the real culprit! Label reading will be important as almost all processed foods contain sugar in one form or another. Here is a fairly comprehensive list of sugar by all sorts of names.

The important thing to keep in mind is that all sugar, to include raw honey, sorghum, sucanat, cane syrup, molasses, maple syrup, etc., can pack on the pounds. This is an opportunity to cleanse your body of all added sugar while having support and motivation from me, Tiffany and countless others who are on board with the challenge.

So, from March 10th – March 24th we our joining together to eliminate all added sugar from our diets.
After the two weeks, maybe you'll decide that having more energy naturally is the way to go. Let's support each other and make this happen!

For loads of support, encouragement and motivation:

Facebook me by jumping here.
Facebook Tiffany by jumping here.

So let's get started and TAKE THE NO SUGAR CHALLENGE!!!
Gale Compton of Fit Fabulous Forever
Certified Fitness Challenge

Flat Abs at Any Age

2011-03-05T09:46:00.008-06:00

The biggest misconception about how to get flat abs is that sit-ups, crunches, etc., will do the job. The truth about how to get flat abs can be achieved with commitment to these 3 simple steps ... regardless of your age.

I get asked all the time, "Are those your abs"? Yes...these really are my abs. Age is just a number...never let anyone convince you otherwise. I'll be 54 in April and have flater more defined abs than at 25.

Step 1
EAT CLEAN 5-6 times daily by eliminating processed and fast foods, refined sugars and white flour ... keep it natural. Portions should be no larger than "the palm of your hand". Some examples of clean eating recipes:

- Smoothie: Blend 6 oz Greek Yogurt (plain, fat-free); 1 heaping cup frozen berries (unsweetened); 1/2 cup green tea (unsweetened); 1/2 cup 100% pomegranate juice (no sugar or apple juice added).

- Turkey Sandwich: 100% whole wheat thin bun (no high fructose syrup added); baked deli turkey, cheese slice (skim), romaine lettuce, tomato slice and mustard.

- Snack: Natural Almonds, Walnuts, Raisins (1/4 cup each).

- Baked Spaghetti: Combine cooked 100% whole wheat angle hair pasta with cooked lean ground turkey and Amy's Organic Pasta Sauce (located in most supermarket's organic section) or Ragu sugar free spaghetti sauce. Mix fat-free cottage cheese with equal parts skim mozzarella; add 1 tablespoon Italian seasoning. Alternate spaghetti with cheese mixture. Bake at 400 degrees until cheese is melted and bubbly.

Step 2
CARDIO - Perform 30-60 minutes, 3-4 days a week of one of the following fat burning workouts:

- Brisk Walking is a great way to get your heart pumping. An hour of brisk walking burns about 320 calories.

- Running (5 1/2 mph) can burn up to 700 calories in an hour. Running is the best all time fat burning workout and a great way to increase metabolism.

- Cardio Circuit Machines such as the stair stepper, treadmill, bike, rower or elliptical trainer burns about 500-600 calories in one hour of use.

Step 3
AB WORKOUT - Perform at least 2 of the following 3 times a week:

- Ankle Touches (simple and effective): Lie on your back with your knees bent and feet flat on the floor. Raise your head and shoulders off the floor, with your right hand reach your fingers toward right ankle. Repeat on the left side. Perform 2 sets of 20 reps on each side.

- Ab Crunches with Stability Ball (can be purchased at most retail stores): Rest your lower back on the stability ball, with your feet shoulder width apart, toes pressed against a stable object for balance (a wall works well). Your hands should be lightly resting behind your head. Lift your upper back and shoulders off the ball while contracting your abs and hold for 2-3 seconds. Return to the starting position and repeat. Perform 3 sets of 20.

- Bicycle: Lie on your back with legs extended and hands behind your head. Touch your right elbow to your left knee. Alternate your arms to the opposite knee. Perform 2 sets of 20 reps on each side.

**Tips
*Eating Clean is a lifestyle ... not a fad diet.
*Drink plenty of water throughout the day, around 2 liters.
*Check with your doctor before beginning any exercise program.

Follow on Facebook for more tips, recipes and videos.

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

Lose Fat and Gain The Body of Your Dreams

2011-03-03T16:28:00.003-06:00

At 50 I made the choice to get fit, get healthy and stay that way forever. My entire adult life had involved going on one fad diet after another and always regaining every ounce that I lost, and usually more. Let's face it, we all know the kind of foods that make us fat, that inconsistent exercise isn't effective and that we are responsible for the choices we make...good or bad.

There's no better time than the present to make your health a priority. So here's your chance to take the steps toward a life time of good health, losing fat and gaining the body of your dreams.

Steps to Lose Fat and Gain The Body of Your Dreams:

Make the decision to lose weight, get fit and stay that way. First and foremost remove the word "try" from your vocabulary. Whatever it takes, be determined to make it happen. The word "try" always implies a possibility of failure. Making a decision and holding firm is the number one step to any dream, goal or aspiration.

Face the fact there is no magic pill. Or, as my husband says, "We're a culture plagued by The Magic Pill Syndrome." First, anyone wishing to lose weight, fat, blubber, cellulite--whatever you choose to call it--realize there is no magic pill. I was on the diet roller coaster for most of my adult life, and made the decision three years ago to ask the conductor to let me off. The conductor was, of course, me. Lose weight, gain weight, lose weight, gain weight, up, down, up, down--it’s never ending. That’s the story of the magic pill or as it’s more commonly known, “Fad Diet”. It took me 50 years to accept that the "Magic Pill Syndrome" doesn't work...will never work.

Start Eating Clean and make it a Lifestyle. My journey led me to discovering the one--near perfect--way of eating that would promote good health and fat loss--and not leave me starving. There were many other perks to this new way of eating that I would learn about along the way: slowing and reversing the aging process, having an abundance of energy, sleeping more soundly, clear and glowing skin, cellulite reduction or elimination, more focused thinking, fewer mood swings, and on and on…

Make weight training a part of your life. Next, my quest for the most effective fat loss, body sculpting, metabolism boosting workout led me to weight training. Yes, I’m talking about dumbbells, barbells, cable and weight machines. Here too, I discovered all sorts of benefits that were unexpected; for example, improved: bone density, immune system, self-esteem, flexibility, strength, stamina, and the list goes on. But of course like most people, looking & feeling fabulous were at the top of my list.

Move. Running was one of the things my research showed to be most effective toward living a long and healthy life. In fact, studies show that running burns up to 700 calories in an hour and is the best all time fat burning workout. It’s also a great way to increase your metabolism. I started training almost three years ago for my first organized race. I have since become a lover of running and recently completed another half marathon. If, however, you are one of the many who have issues with knees, hips or ankle joints and simply cannot run, there's good news. Walking briskly while swinging your arms and carrying 1-2 lb dumbbells can have tremendous health benefits and is a great way to get your heart pumping. An hour of brisk walking burns about 320 calories.

Plan. Now that I knew what had to be done to lose weight and get fit, I created a plan to make it happen. I’m not too fond of guess work, so I laid the process out step by step on how I would proceed.

There you have it. Getting rid of unwanted fat and creating a lean and well defined body doesn't have to be--and shouldn't be--overly complicated. Getting healthy by losing fat and getting fit depends on how much you want it and if you are willing to put forth the effort to make it happen. Take my word for it--the end results are well worth it.

Follow me on Facebook for fitness info, clean eating recipes, discussions, blogs, videos and more.

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

　

　

Love Affair With The 'S' Word

2011-03-01T19:27:00.004-06:00

Have you ever fallen head over heels, crazy, madly in love? You know the kind of love I’m talking about--the one that holds you hostage and refuses to release you from its bondage. We’ve all been there at one time or another. You likely understand--all to well--that love can unmercifully hurt and leave us wounded with fear of trying again. But there we go--at it again--refusing to give up on finding that one great, amazing love affair. It makes our hearts beat faster, our knees weak, our senses heightened. That love affair even connects with "The Pleasure Center" of our brains, causing--if not careful--a desire so powerful it can become uncontrollable--resulting in all sorts of havoc on our mental and physical well-being.

The S word that we adore and can’t quite seem to live without is none other than sugar…plain and simple. It’s true that sugar brings us sweet, luscious pleasure that keeps us wanting more and more. But like many love affairs, there are countless downsides to this guilty pleasure.

Here are a few good reasons to end your love affair once and for all…with the S word:
Obesity - It’s difficult to know when to stop eating sugar. Put simply, excess sugar is converted by the liver into FAT and returned to the bloodstream where it is stored in our bodies on areas like, thighs, stomach, hips, etc. The dreaded cellulite is another downside of sugar.

Premature Aging - Too much sugar causes our body cells to lose elasticity, resulting in premature aging of our skin—most noticeably in the form of wrinkles, which shows up earlier than they might have otherwise...even without overexposure to the sun. This same concept holds true for our internal organs--they too wear out more quickly becoming more susceptible to disease and age related illnesses.

Weakened Immunity - Excess sugar raises the insulin level, which inhibits the release of growth hormones, resulting in a weakened immune system. Heart disease, diabetes and cancer are just a few diseases that are indirectly--or some would argue directly--related to the over consumption of the S word.

Sugar addicts often tend to be more susceptible to viruses, headaches and other unbalanced immune responses.

Stress – Sugar in excess causes the glucose levels in our blood to skyrocket--attributing to our bodies trying to compensate by releasing stress hormones called adrenaline. The result is stress, which we all know weakens the immune system.

Refined sugar has--absolutely--no nutritional value and its chemical bonds are broken down due to the amount of processing. Whereas the natural sugar found in fruits still has its bonds intact. When eating a piece of fruit, it releases a less amount of sugar overtime which gives us an energy boost that last for hours. Fruit provides an abundance of nutritional value--which refined sugar cannot lay claim.

The average American eats up to three pounds of refined sugar per week. It’s found in almost all of the processed foods we eat in one form or another. Like with any new love affair, the true self typically isn’t revealed in the beginning. It sometimes hides under various identities. Here are some of the disguises sugar hides behind:

Brown Sugar, Sugar Honey, Sucrose, Corn Syrup, Molasses, Confectioner’s Sugar, Date Sugar, High Fructose Corn Syrup, Brown Rice Syrup, Maltodextrin, Molasses Powder, Turbinado, Maple syrup, Glucose, Dextrin, Lactose, Fructose, Caramel, Fruit sugar, Maple Sugar, Dextrose, Chicory syrup.

About three years ago, I ended my love affair with the 'S' word. Yes, it hurt in the beginning and my struggle to end it permanently took more time than I care to remember. But after going back and forth for awhile, I finally had had enough of that love affair. I’ve since moved on to another love, fresh fruit and other natural foods that provide me with a wealth of nutrients and energy.

Are you ready to end your love affair with the S word? If so, I'd like to introduce you to a love that won’t hurt you and will free you from the all the negative effects of your last love. “I’d like you to meet...apple, banana, cherry, grape, mango, orange...”

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

Motivation 101

2011-02-28T08:10:00.005-06:00

How many countless times have we enthusiastically started a fitness program or diet on Monday morning, only to abandon it by Friday night?...for me, about a thousand times. Let's face it...getting motivated is easy- staying motivated for a lifetime is difficult at best.

If you're interested in losing weight and keeping it off, fad diets are typically the most attractive way to go. But as we all know...they don't work. Sure you may lose weight...keeping it off is another story.

I've finally discovered motivational techniques that actually work. It doesn't matter what your ultimate goals are- these tips work for just about anything. Keep in mind that these techniques are what helped me get through some giant hurdles and continue to work to this day. If you are ready, willing, and able to get Fit Fabulous Forever, try these tips on for size:

- Set specific goals. Make certain your goals are inspiring...don't settle for less than what you truly want.

- Visualize the end result and do it often...at least 3 times a day. This tip is extremely effective if it is to becomes a habit. See yourself as you want to look and feel... when you wake up, once during the day and just before falling asleep. Remember, habits usually take around 30 days to take hold.

- Talk a lot--to anyone who will listen--about the importance of exercise and eating clean. Let others know how exercise and eating healthy has transformed your life...and it will, especially if you talk to others about its importance. We are more likely to hold ourselves accountable if we tell others about our goals.

- Plan fitness routine weekly. This is a biggie! Take 10 minutes to write down what exercises to include in your plan for the week. Without a plan...it's too easy to get off track.

- Prepare food the night before. This is especially important if you go to work most days. I've found that cutting up fruits and veggies, putting nuts and raisins in a baggie and making a sandwich the night before, ensures that I'll be able to eat clean while at work...saves money too.

- Eat 5-6 times daily. No more eating only 3 meals a day. By eating 5-6 times daily, you will never be hungry. Try eating 3 clean snacks and 3 small meals every day. Make sure you include a healthy fat, lean protein and good (complex) carbohydrate with each snack and meal.

- Schedule the exact time of workout and stick to it. Sure, we can always find something else that needs to get done and seems more important at the time--it's not. Keep in mind that being fit is empowering and will positively affect every aspect of your life.

- Treat yourself. For every milestone--be it losing five pounds or seeing toned abs--treat yourself to something special. What about a massage, facial or new pair of shoes? Whatever you choose...it's well deserved.

- Try it own for size. Keep a pair of jeans around that you wore when starting your new lifestyle and try on once a week. It's exciting to see progress in jeans...

You can do it!! Come on...let's get Fit Fabulous Forever...together.

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

Drop Set Challenge

2011-02-27T08:49:00.003-06:00

Up at the crack of dawn, I pulled out the blender and tossed in a cornucopia of high energy, fat burning ingredients--for a delicious pre-workout smoothie. While sipping my smoothie, I slipped on my workout clothes, grabbed some of water, gloves--and headed outside for what I hoped would be a challenging workout. And, I love a challenge!

Over the last three years I’ve tried numerous weightlifting routines—pyramid sets, giant sets, intervals, etc. But the most challenging—for me—are drop sets. This simply means performing a workout with the heaviest weight first, while progressively moving to a lighter weight with each set. After completing a set, drop the weight quickly and move on to the next set without resting, hence drop set.

Performing the same routine over and over can not only get boring, but can also cause muscle stagnation. I like to switch it up about every four weeks and sometimes more often. This morning’s routine was planned ahead of time—a drop set shoulder workout....I began with upright rows.

Example:

Upright Row Shoulder Workout using dumbbells (Target muscles: back & shoulders)

15 lbs, 10 reps no rest
10 lbs, 10 reps no rest
8 lbs, 10 reps no rest
5 lbs, 10 reps no rest

Sometimes I prefer to perform the first set to exhaustion (doing as many reps as possible) before moving onto the next set. Again, switching up your routine keeps muscles guessing and prevents hitting a plateau.

Move to the next exercise without rest...continue with the drop set routine for each exercise.

Did I forget to mention, drop sets are a great way to burn fat? Build muscle and burn fat...now that’s a workout!!!

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

Beach Body by Summer...with this gradual plan (Part 1)

2011-02-26T08:15:00.004-06:00

This morning my brother called and asked if I would recommend three things he could do to get started toward a Clean Eating lifestyle. His exact request, "I’m not ready just yet to go cold turkey but I am ready to do a few things to get started, maybe even three things. I prefer to take it slow. So Sis, what do you recommend that will get me beach body ready by summer?”

For you dear brother, and anyone else wanting a trimmed down body with some muscle definition by summer, but preferring a gradual plan, here are my three recommendations:

First and foremost, stop eating refined sugar. I do, however, recommend that you gradually reduce your sugar intake over the next two weeks. A gradual reduction of all refined sugar will help you avoid the side effects associated with sugar withdrawals, i.e., headaches, less energy, dizziness, nausea, irritability, etc.. Refined sugar, in one form or another, is found in almost all processed foods with few exceptions. This first recommendation will require a lot of label reading--of which you will quickly become an expert.

Refined sugar comes in all sorts of disguises. You can be assured that by turning over the packaging to the ingredient's list, you’ll see one or more refined sugars with a name other than "sugar"--meant to deceive the consumer, you and me. Beware of food packaging that advertises, no High Fructose Corn Syrup. You can almost be assured that refined sugar of some sort will be listed among the ingredients.

I recall many years ago attempting to stop my refined sugar addiction by going cold turkey. The second morning, after going an entire day without the white stuff, left me so weak that I had to sit on the side of the tub when showering for fear of passing out. This alone is reason enough to question the hold sugar has on our overall health.

Eat 5-6 small meals a day, about every three hours. By eating more often and giving up the three squares a day mentality, you will never be hungry. Believe it or not, you’ll begin to burn fat simply by eating more frequently. Your metabolism will begin to increase and soon you’ll be a fat burning machine without even trying. And the good news--you will be moving toward living a healthier lifestyle.

Portion sizes should be no larger than the palm of your hand. Simply by reducing your portion sizes you will begin to see dramatic results in your waistline. Try eating on salad plates for each meal, toss the diner plates--and make it a habit. This one minor change will help create your beach body in record time.

Yes, I know only three recommendations were asked for. But I think this additional one won’t be too difficult to incorporate. Drink lots and lots of water--shoot for two liters a day. I’m not talking flavored water, just plain old, out of the facet water. If you have a filter on your facet, great. Recent studies show that most tap water is far less contaminated than bottled water and best of all, it won‘t cost an arm and a leg. So drink up!

O.K. brother, and anyone else interested, I’ve given you my recommendations for taking three steps toward beginning a Clean Eating lifestyle. Let me know how it’s going and when you are ready, I’ll give you my next three recommendations. By following these three simple steps and gradually incorporating additional ones, you’ll soon be ready to hit the beach with your new slim & trim body…guaranteed!!!

Coming soon...Beach Body by Summer parts 2, 3, and 4! In part 3, I will include four unrefined all natural sweeteners that are considered members of the clean eating family. But for now, it's important to concentrate on eliminating refined sugar before other sweeteners are introduced into your lifestyle plan---even clean eating ones.

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer

　

　

Get Rid of Saddlebags...Forever!

2011-02-25T09:36:00.001-06:00

As far back as I can remember, those bulging fat pockets hanging just below the gluteus maximus--or better known as the butt, rear, derriere or any number of names--just wouldn’t go away. Years of dieting and exercise had no impact on my unsightly fat pockets. I had almost decided to embrace my saddlebags and except them for what they were, a part of me--a BIG part of me!

Then, I finally got smart about eating and working out. My 54th birthday is just around the corner and I’m happy to report, I am now free of saddlebags. It took 50 years for me to face the fact that my eating habits and lack of exercise were harming my health and the way I looked and felt. I love sharing my secrets with anyone who is willing to make some serious changes in their lifestyle--changes that will lead to better health and a fabulous body. Now that’s a combination we can all live with.

So here are my secrets to getting rid of saddlebags…Forever! And, absolutely no surgery or lipo is required.

1) Start eating clean and continue doing so for a lifetime. It’s about a new lifestyle not a fad diet. Is this an easy change? No it isn’t. But it is the change that will make you look and feel like a new person. And, there’s nothing to buy but wholesome food that can be found in every grocery store in the country.

Here are a few blogs that I’ve written on the subject and if followed will not only help in getting rid of saddlebags but will assuredly make you feel like putting a bathing suit--or even bikini--and hitting the beach. Clean Eating…a Lifestyle for Life; Beach Body by Summer…with this gradual plan (Part 1).

2) Cardiovascular exercise is a must if want to get rid of saddlebags. The absolute best cardio for this specific area is interval training performed on the stationary bike or outdoor bicycle. Here is a recent blog I wrote on the subject--Beach Body by Summer…with this gradual plan (Part 2).

3) Stiff-legged deadlifts for hamstrings and glutes. This is one exercise that will help to shape your glutes while eliminating saddlebags.

This weight routine can be performed with either a barbell or set of dumbbells.

Believe it or not, that’s it! These are the secrets to getting rid of saddlebags…Forever. Keep in mind this simple truth, "Nothing worthwhile comes easy".

Be sure to watch for Parts 3 & 4 of my series, Beach Body by Summer…with this gradual plan. Now, go get rid of those saddlebags.

Gale Compton of Fit Fabulous Forever
Certified Fitness Trainer