Fit-NOW-Girl.Com

Your NEW Addiction!!

noreply@blogger.com (Unknown) — Tue, 07 May 2013 16:40:00 +0000

Happy Tuesday and if you're new to our fam welcome! We are growing like crazy so if

you've been with us for a while you have probably noticed all the new faces around.

I trust all you newbies will find The Camp just as addicting as the rest of us do!

When I do my monthly orientation for new members I always warn them we are highly addicting,

everyone laughs, but it is very true. I may have mentioned this before, but the word I

most often hear to describe The Camp is "addicting"! and it makes me a proud mama!!

The definition of addicted in the dictionary reads:

To occupy (oneself) with or involve (oneself) in something

habitually or compulsively.

That's totally positive if it has to do with working out. If you are addicted to working out, whether it be with us at

The Ladies Fitnees Boot Camp or Semi-Private Training or any other gym, you are on the right path to reaching your fitness goals.

You do know, "obsessed is the word the lazy use to describe the dedicated"...and

it's along the the same lines as being addicted!

Your passion for this has to be dramatic in order to really have a significant effect on your life.

If you spend an hour at the gym but do the same thing day in and day out like run the treadmill for 20

min and and throw some weights around every once in a while I guarantee you're not seeing major

improvements in your body.

Bottom line is, most of us are healthy and we work out because we want to look better right?

If you're investing an hour of your day at the gym, make it worth your time, get results!

You're already putting in the time, make it count.

A plan of action at the gym is super important. This doesn't apply when you come to Camp or

Fitness Concepts, you just show up and leave the rest to us, we will provide the action plan. BUT...

it is up to you to step it up, challenge yourself, commit to going longer, harder, and focus more on your form.

There are ways to make the workout burn 1000 calories or go through the motions and burn 320, same amount of

time...more effort. One of the few things money can't buy, you have to put in the work on your own.

No worries though, we are meant to work hard, our bodies are designed to work. Take advantage of the

fact that you can be active, you can run, squat, and jump (even if it's modified). There are way too many people

who wish they had the luxury to be active but cannot due to disability.

Thankfully you are not one of those people.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas and 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
As Well As Enter To Win A Free Year of Boot Camp
at our website http://www.LadiesFitnessTraining.com!

Never Feel Vulnerable Again

noreply@blogger.com (Unknown) — Wed, 01 May 2013 00:38:00 +0000

Never Feel Vulnerable Again

Our country has seen some terrible tragedies this past month.
I hope you weren’t personally affected.

Did you know that “when you’re hungry you’re vulnerable.” I don’t like to think of myself as
vulnerable or defenseless. I know women often say they like men who are vulnerable…not me!
I don’t see it as a virtue.

Anyway, I thought is was a great way to look at being hungry, being vulnerable.
I totally know and always preach the importance of prepping your meals and planning ahead but this phrase
gave me even more clarity. I wanted to share with you because I thought it was valuable!!
It’s the same old concept just said a little differently and perhaps you are able to relate better.
Prepping your meals is part of the process and will be so worth the results…
never feel vulnerable again, just pack your lunch!

Here is a YUMMY smoothie to start off your day:

EASY SMOOTHIE RECIPE:
1 CUP KALE
1 CUP SPINACH
1/2 CUCUMBER
1/2 RED PEPPER
1/2 GREEN APPLE
1/4 AVOCADO
1/2 CUP BLUE BERRIES
1 CUP PARSLEY
1 CUP CILANTRO

ABOUT 3 CUPS WATER or more
depending on how thick you want it.
Blend until the consistency is smooth and drinkable.

If you use these portions it will last you for a few servings (you can freeze if
you won’t be consuming the same day).

You can add:
2 tsp. of Udo’s Oil 3-6-9
and 1 tbls. of flaxseed meal.

You can also add your protein powder if you wish!
Enjoy, totally filling and taste good too.

Until Next time!
Keep healthy, keep safe and keep going!

Happy Hump Day

noreply@blogger.com (Unknown) — Thu, 18 Apr 2013 00:19:00 +0000

Happy Hump Day!

The best time ever to get in shape...although I think you should always work at bettering yourself

in every single aspect of your life but the spring and summer seasons definitely give us a lot of motivation to step it

up and get our butts in gear.

Having a positive body image is such an important part of feeling fantastic everyday. For me personally, as long as

I'm working on bettering myself I feel good. When I am stagnant and lacking goals or motivation, I kind of feel like a

loser. When you're not growing your actually shrinking or bluntly put, dying!! Whether it be in business, relationships, education,

fitness, I always stay focused on growth...it's inspiring and keeps me excited about life.

Not to toot our own horns but have you noticed how fitness people are extremely positive and motivated. I've

recently gotten into Facebook and I follow a lot of fitness competitors and other athletes. The common denominator between them

all is that they are very positive, believers, fighters, committed, and focused. I'm sure they all have their ups and downs but

I find it very inspiring and I love to see these people's pics and quotes for motivation to work hard and not give up.

Figure out what inspires you and feed yourself a dosage everyday to stay focused on your goals. It has to happen in your mind first!!

Until Next time!
Keep healthy, keep safe and keep going!

What Is Clean Eating?

noreply@blogger.com (Unknown) — Fri, 29 Mar 2013 00:02:00 +0000

1. Choose whole, natural foods and seek to eliminate or minimize processed foods.

Processed foods are anything in a box, bag, can, or package, and although there are always a few exceptions to the rule (like a bag of fresh green beans), the majority of your foods should be fresh.

2. Choose unrefined over refined foods.

While it may not be possible all the times, you can up your intake of whole grains like brown rice, millet, amaranth, and quinoa. Beans and legumes are also important. Clean sugars include honey, maple syrup, and dehydrated sugar cane juice. ****

Refined Carbohydrates

Refined carbohydrates are sometimes called “white foods”. These include sugar, white bread, white rice, and many pastas, baked goods and cereals. Refining is the process of removing water, fiber and nutrients from natural grains. This helps to concentrate taste and improve shelf life. Unfortunately, these foods are not very healthy for the body. The sugars in refined foods are concentrated and eating them can cause blood sugar levels to spike. This can lead to symptoms of increased appetite, irritability and fatigue. Blood sugar fluctuations can also cause the body to store more excess calories as fat. Eating refined carbohydrates can also lead to nutritional deficiencies. The nutrients needed by the body to utilize the sugars in carbs are lacking in refined carbohydrates, which forces the body to dip into its own reserves.

Unrefined Carbohydrates

Basically, any food that hasn’t been altered from its natural state is considered unrefined. Natural whole grains like wheat, oats and barley have high fiber content and important nutrients. Fiber is important because it slows the absorption of sugar from carbohydrates and helps to stabilize blood sugar levels in the body. Most Americans are consuming a fraction of the fiber they should be getting in their diets. Look for “100 percent whole grain” on the label, when purchasing breads, pastas and other processed foods.

Fruits and vegetables are good sources of unrefined carbohydrates. Although fruits are high in simple sugars, they’re an excellent source of vitamins and minerals, and most contain a good amount of fiber. Vegetables are wonderful sources of unrefined, complex carbohydrates. Some have such a high fiber content that they are considered “negative calorie” foods. Your body will burn more calories digesting these foods than the amount of calories that they contain. Be sure to incorporate beans, lentils and other legumes into your diet. They’re a great source of unrefined, complex carbohydrates that’s also high in dietary fiber and protein. Filling up on these high fiber carbohydrates will help you to curb your hunger pangs, while providing much needed nutrition to the body.*****

3. Include some protein, carbohydrate and fat at every meal.

Most of us typically do well with carbohydrates and fat, but we often lack protein, especially in the early part of the day, like at breakfast and lunch. Protein is an important muscle-builder, and it can also help curb your appetite. When eaten throughout the day, it keeps us feeling full longer. Be aware of the kinds of meals you put together and space out your protein.

Clean eating sample menu

Breakfast

Bowl of porridge made with water and topped with a handful of blueberries, strawberries and spoon of low-fat natural yoghurt.

Mid morning

Piece of fruit and a small handful of unsalted almonds.

Lunch

Grilled chicken breast with a large salad and a drizzle of olive oil and lemon juice with a slice of homemade bread made from wholewheat flour.

Mid afternoon

Bowl of homemade vegetable soup.

Dinner

Grilled salmon steak with boiled new potatoes and steamed veg. Plus a bowl of fruit salad topped with low-fat natural yoghurt.

4. Watch out for salt, and sugar.

This is easier than you think, particularly if you’ve cut out processed foods, which are responsible for most of our excess calories and high levels of sugar, and salt. Clean foods are usually naturally low in all of these ingredients.

5. Eat five to six small meals throughout the day.

This usually pans out into three main meals and two or three hefty snacks. Eating this way prevents you from skipping meals and overeating. It also keeps your blood sugar levels steady so energy doesn’t lag.

6. Don’t drink your calories.

High calorie drinks like specialty coffees and soft drinks, on average, tack on an extra 400 to 500 calories a day. Choose water first, or my personal favorite, unsweetened tea (any flavor). Other clean drinks: low-fat or skim milk and 100 percent fruit juice diluted with sparkling water. Drink half body weight in oz each day.

7. Get moving.

Regular physical activity is a must for many reasons. Not only does it decrease fat, strengthen and build muscle, and help you burn more energy at rest, it keeps your heart, lungs, and bones healthy and strong.

And we can help in that area.

Ladies Fitness Training - We have a new Beach Body Contest starting on 4/8/13. Here is the info for this contest: https://myfitnessbootcamp.com/28DAY.php

Or we have our semi-private training program for those that want more one on one training. Here is the info for this program: https://myfitnessbootcamp.com/Ladies_Results_Training.php
Or if you are not close to any of our locations you can get a copy of my 90 Day Total Body Transformation Journal here: Click Here for only $9.97

Until Next time!
Keep healthy, keep safe and keep going!

DON'T mess this up...

noreply@blogger.com (Unknown) — Tue, 19 Mar 2013 23:05:00 +0000

DON'T mess this up...

Once upon a time, there was this High School Cross Country team, and every week they would run a race..

Every week 50 runners would start, and as the race went on, the stronger ones started to pull ahead, and the weaker ones fell behind..

But not for this kid called Ben

Ben is not the fastest runner on the team, he has never won a race, and most likely never will.

Ben has cerebral palsy..

This is a condition where there is “physical disability in human development”

.. or in other words, when Ben would run, his twisted spine, tender muscle, and dragging feet would cause him to fall down (.. then hit the ground hard, whereafter he’d pick himself up to keep going)

To outsiders, people with cerebral palsy can appear to be ‘broken’, and it’s no wonder that Ben would fall behind a LOT during the race

Every race the pack would run so far ahead of him that he’d lose sight of them, and then he would be all alone..

No matter how big his mental strength, he would get frustrated and fed up with his condition..

Everyone else would finish the race after about 25 minutes, but for Ben it would always take at least 45 minutes..

When Ben eventually crosses the finish line, he is exhausted and in extreme pain.

But in the end, he did what he set his mind to, and he proved to himself that there is not such thing as a handicap

Of course, he is a TOTAL inspiration to all of us..

BUT

.. that’s not what I’m writing you about here

This is not a story of mental toughness, throwing out your excuses, and ‘picking yourself back up after you fall down’

Those are great lessons, no doubt, but we don’t need Ben to learn those lessons.

There are many others who inspire us just as much, and we can always just watch a Rocky movie

(plus, Mariah Carey has like, a bazillion songs on this. But she works out in high heels so dat gurl krazy)

The lesson in this email is much deeper

Because in every race, after 25 minutes, something amazing happens

When everyone else is done with their race, they all run back..

–> to run with Ben

Ben is the only runner, who when he falls, has someone to help him back up.

And when Ben finishes, he has all the runners behind him. Crossing the line as a team with the same common goal -> to get Ben to finish and be part of the team..

Now what THIS teaches us, is that when you compete against everyone else, nobody wants to help you..

.. but when you compete against YOURSELF, everyone wants to help you

And there are 2 reasons I’m telling you this:

REASON ONE

We are about to enter the darkest month of Fitness. It’s called April, the 4th month of the year when you realize you are not any longer on track of your New Years Resolutions.

In April the average American has been taken off complete track of hitting their goals from the new year.

Or in other words, in April, the average American gets flabby

And it’s all because of the first WEEK..

The first week of April is when many Americans decide to ‘pause’ their workouts for a month.. have spring fever....

Then blablabla, come May they want to come back, Swim Suit Ready, blabla, broken record, put on some hiphop instead, got a condo ‘round my

neck – girl, I’m cashin’ out,

My lecture to you today is to pay ZERO attention to your surroundings at this very moment

IF.. tight arms, a flat stomach, and gangsta rap legs is what you want, then go get it.

The time of the year and the people around you have nothing to do with your goals.

If ‘they’ decide to take part in the ‘off track pity party’ then that’s cool, but not you..

It’s so easy to do what everyone else does. It’s easy to rationalize you ‘taking time off’ if all your coworkers do the same..

Don’t fall for that. Live in your own world. One where everyone is friendly and you do more than anyone ever would expect of you.

Boom!

REASON TWO

The second reason I told you this story is because the only person you should ever ‘beat’, is yourself.

Never lose sight of that.

Stop staring at celebrities or fitness models.. you’re not out to beat them or be like them..

(and getting inspiration from fitness models is like eating at the Elephant Bar, you end up disappointed)

If you want inspiration, flex your quads and look at your side profile after a heavy leg workout

Nothing should ever motivate you more than your OWN results (and the firmness of your butt)

What the others do is of no relevance to you, so don’t be inundated by them

For instance, with LFT and all, not a day goes by that someone doesn’t ask me: “How do you guys compare to LA Fitness? Are you better than Crossfit? What about P90X?”

My answer is that I have no idea.. and LFT is by no means better than my competition on all aspects

All I know is that the work we’re doing right now is better than it was 6 months ago..

And the work we will be doing 6 months from now will be better than the work we’re doing today.

So imagine if you sign up today, how it will be next year..

It’s simple, just get better.. and better.. and better.. and better

.. so that whatever comes into your life right now will either have to grow with you or hit the road

It’s March 19th as I write this – the upcoming month is going to be rough, but ignore the lazy, get clarity, and follow what you want to achieve

Now go workout today. And start eating Kale once a week. See you soon,

Until Next time!
Keep healthy, keep safe and keep going!

I got muscle with Zumba...

noreply@blogger.com (Unknown) — Fri, 08 Mar 2013 16:55:00 +0000

I got muscle with Zumba...

… said no person EVER........................

Before the weekend hits, I want to set something straight:

For real results, you need to build muscle..

And to build muscle, you need to damage it during your workout, so that it can ‘regrow’ afterwards.

Yup, ‘damage’.. stay with me

During this ‘regrow’ after your workout.. it’s the intention to have your muscle grow back stronger and bigger.

That’s one of the main purposes of working out, aside from burning calories during the workout.

DURING your workout you’re tearing it down. When you eat & sleep you rebuild.

But you will only ‘regrow’ and rebuild your muscle if you:

-> Take a protein shake within 5 minutes from finishing your workout (you can get at prograde)

-> Push heavy weight in the first place (with proper form) (like with our Semi-Private Training Program)

-> Have a complete meal within 60 min after finishing your workout (go sweet potato & Kale, both available at TJ. Tijuana. I mean Trader Joes.)

-> Be nice to others. Don’t be like Justin Timberlake, only inviting 2 of the N-Sync members for his wedding with Jessica Biel, that’s just mean

-> Drink at least half a gallon water (aim for a gallon and fail forward)

-> Get at least 7 hours sleep. No more Jay Leno. Go to bed. Live like a European in America, it’s a beautiful thing.

-> Reduce stress to a minimum. Have a 7 month emergency fund set up. And cut out all vampires from your life. Especially if they get drunk more than once per month.

-> Eat clean. No more drive-throughs, except for maybe Waba Grill if you go for the all-white meat and brown rice before 3pm.

-> Stop saying dumb things like “I want arms like that” or “I want legs like hers”. Be grateful, happy with what you have. I can guarantee you that your absolute WORST day is someone

else’s dream come true (think paraplegics).

If you do all this properly, you will gain muscle.

Gaining muscle is GOOD.

When you gain muscle, you increase your metabolism for throughout the day, so that your Calories OUT goes up not only during your workout, but also afterwards..

This is why I’m big-time anti-marathons.

Unless you’re on a bouncy treadmill, running long-distance breaks muscle down like no other.

Yeah you’ll burn calories while running, but you’ll lose muscle as well – the OPPOSITE of what you want.

Big time risk of getting ‘skinny’ instead of ‘Warrior-like’

And to all guys -> when a fire breaks out, most brunettes choose the warriors over the skinny’s to carry them to safety. Blondes too I think.

To girls -> skinny is extinct. Come 2013 it’s about c-shapes, strength, and legs that have ‘content’. SUF client Vicky Rodriguez comes to mind.

So you break down muscle while you workout. That’s why every workout should be 45 min max – you don’t want to damage your muscle for too long

Muscle, muscle, muscle, muscle, muscle.. muscle

To all ladies: I want you to read that sentence a couple times – or as many times you need to become comfortable with the term. (you can get this with our Semi-Private Training Program)

Muscle is good, it’s your friend. And this email serves as my retirement from telling you that muscle does not make you bulky..

In other words, this is the last time I’m saying it:

Excess bodyfat makes you look bulky. And excess calories gives you excess bodyfat.

Therefore, CALORIES make you bulky

Calories IN vs Calories OUT

Nutrition 101. If you have meatball marinara’s for lunch, you’re giving yourself too little ‘wiggle room’ for all other 5 meals you should be eating throughout the day..

.. and you’re very likely to overeat throughout the day.

‘Overeating’ here means that your Calories IN from waking up to bedtime exceeds your Calories OUT.

One more time:

IN more than OUT – you gain weight

IN equals OUT – you stay the same

IN less than OUT – you lose weight (provided your deficit is reasonable and not all week long, avoiding the starvation response)

See, I’m slightly fired up here – because after my last email where I told about Zumba being ineffective for fat loss, I get this reply from a girl:

“Zumba is a great workout because people sweat and one of my friends lost 30 lbs while doing it”

To debunk this nonsense:

-1- Sweat is not an indication of a good workout, it is your body’s way of ‘cooling you down’ when you get hot. Some people sweat more than others, and it has little to do with whether your workout is effective.

-2- Anyone can lose 30 lbs by reducing their calories IN.. i.e. going on a diet. If you’re disciplined and eating 500+ calories less than what you burn off 6 days a week, you’ll lose 1 pound per week.

REGARDLESS of what exercise program you do. Your exercise program serves to increase your Calories OUT.

Therefore, weight loss is not an indication of a good workout either. It’s your definition, inches, sizes, strength, energy, and butt that defines your workout.

Look, I must write this.

Because I want to save your day, literally.

I want to save you TIME

Let me explain why I don’t like Zumba..

The #1 thing that separates the successful from everyone else is.. how.. they .. manage.. their.. time

Everyone has the same 24 hours in the day.

Warren Buffet has 24 hours. Jay Leno has 24 hours. And even Kanye West has 24 hours, 10 of which he spends with Kim and 10 of which he brags about how much money he has.

What puts you ahead or holds you back, is how you spend your time. Time management is huge

Huge as in Kim’s butt huge.

Now if you look at the Zumba workout versus a Real workout..

.. Zumba being aerobics & dancing, versus resistance training explosive movements, resisted/uphill running, plyometrics, anaerobics, and INTENSE cardio (such as our Boot Camps or our Semi-Private Training Program)

Then you’re better off spending time doing a real workout.

Zumba is like Spanx. It feels good at first, but in the end you’re just as flabby. (so funny)

Resistance makes you stronger. You can’t expect to see results from Zumba, there is no resistance involved.

It’s aerobics.

And “trying to lose fat with aerobics is like emptying the ocean one shot glass at a time”

Your body grows when you are uncomfortable, Your body grows when you put it through resistance, and Zumba does not provide ample resistance.

Don’t get me wrong, I appreciate Zumba for their place on the fitness ladder. Zumba is an awesome way of ‘getting started’ for girls that:

- have not worked out in 12+ years

- have one leg

In all seriousness, “something” is always better than “nothing”. And true success is not for everyone.

And one of the worst phenomena in the world is when fit people make fun of the unfit for ‘trying’

It just hurts to me to see these unfit people ‘trying’ and truly believing they are going to see real results.

It just won’t happen with aerobics. Richard Simmons never had a 6-pack.

As another awesome gym owner in Canada, Rob King says:

“Anyone wanting to improve their body is a bodybuilder. And I’ll lift weights till the day I die”

So as a group, let’s start being bodybuilders. Or Warriors.

In the good sense of the word.

Not meatheads, but renegades that keep their eyes on the prize and live, eat, and breathe fat loss.

You can do it – I believe in you, and if there is anything you need just let me know

Yup!

Until Next time!
Keep healthy, keep safe and keep going!

Women's Health: Bone

noreply@blogger.com (Unknown) — Fri, 01 Mar 2013 03:48:00 +0000

Hello Fit-NOW Friends!

Our bodies are well oiled machines and have a lot of components that we are responsible for taking care of to keep us moving. We have been discussing different topics of Women's Health the last three weeks. I hope you have found something useful to apply to your life. Today I would like to chat about our skeleton, our bones. It's time to bone up ladies! Our bone health is crucial to live a healthy life. For women, by the age of 20 years old we have generally completed the growth of our skeletal mass. Then once menopause starts our bone mass starts to decrease rapidly. This can increase the risk of osteoporosis. This disease is not prejudice and it can effect men and women of all ages; however, it does tend to target a specific group of individuals such as:

Female
White/Caucasian
Post menopausal women
Older adults
Small in body size
Eating a diet low in calcium
Physically inactive

However, we don't have to become a part of the statistics! It's not to late! Start today!

To help prevent osteoporosis you can start with what you eat. What we eat is a direct reflection on our bone health. Are you noticing a pattern here with our diet? The direct affect of what we put into our mouth affects our health down to our BONES! Here are a few more important items to add to your daily diet that contain high levels of calcium which in turn can absorb into your body. You can also find many of these wonderful foods in our Home Delivery Nutrition Program.

Dairy products—low fat or nonfat milk, cheese, and yogurt
Dark green leafy vegetables—bok choy and broccoli
Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
Nuts—almonds

Next, you have to get off the couch and off your butt to get moving! Most studies contest you need to exercise at least 30 minutes a day as a start. A good place to start is our Semi-Private Personal Training that helps get you exercising and helps guide you into a healthy eating plan. Both will help get you on the right track to prevent osteoporosis.

Another tip is to knock the caffeine out of your life! The caffeine causes your body to flush out the calcium before it can properly absorb. Even if you are taking those calcium pills, that's not good enough. Cut the soda, you have to just rip that band-aid off! Also try to stick to just one cup of coffee, but make sure to add that milk for a mini calcium boot!

What does your skeletal photo look like?

I'll say it again, it is never to late! Our bones are living tissue and can be renewed. You have to be willing to take steps to strength your bones to continue or start a healthy life style.

Until Next time!
Keep healthy, keep safe and keep going!

Women's Health: Heart Health

noreply@blogger.com (Unknown) — Tue, 19 Feb 2013 00:16:00 +0000

Hello Fit-NOW Friends!

The American Heart Association website states heart disease as the number one killer in women and more deadly than any other cancer. Have you caught yourself saying any of the following statements about heart disease in women? “It’s a man’s disease.” “Breast cancer is the real thread.” In reality one in 31 American women die from breast cancer each year and heart disease claims the lives of one in three. It’s time to stop listening to the myths and take responsibility for your own heart health ladies! There are many other myths out there regarding Women’s Health and heart health for women, so if you catch yourself dismissing it with a catch phrase you have heard before, STOP and take the time to look it up and see if the statement is true. It could mean the difference between your life and death. Don’t forget you ALWAYS have a choice to change and by making healthy choices many times you can even reverse heart disease!

Getting rid of your belly fat is one of the top suggestions by Dr. Oz to lower your risk for heart disease. When looking in the mirror, we each have the feeling we need to whittle our waist so we can fit into those skinny jeans, but more importantly it is crucial to eliminate that belly fat squeezing our organs so they don’t function correctly.

He also suggests remembering to breath! You have heard that before here on Fit-NOW Girl that we have to slow down and remember to breath. Taking a deep breath is similar to hitting a restart button to help zap stress. It also helps get rid of nitric oxide in your body that depletes blood vessels in your body.

Are you new to taking a deep breath? Here are few quick pointers:

·* Breath in for five seconds filling your lungs, you will feel your belly moving away from your spine

·* Next exhale for seven seconds, while pulling your belly button back towards your spine.

When we get busy and stressed, one might take short shallow breaths without even realizing it. We all take breathing for granted, but it can be crucial for your heart health.

Another tip to ensure your heart stays healthy is to eliminate drinking soda, completely! Not only are those sugary beverages not helping your heart, but its wasted calories that won’t help you reach your goal weight.

Are you ready to take your heart health into your own hands and make a change today? Let’s rev-up your exercise to make your heart strong and health by joining the Ladies Fitness Training! You will start see results in no time! I encourage you to take a few minutes to explore our Semi-Private Personal Training program.

Until Next time!
Keep healthy, keep safe and keep going!

Women's Health: Digestion, How Are Your Pipes Working?

noreply@blogger.com (Unknown) — Fri, 15 Feb 2013 04:42:00 +0000

Hello Fit-NOW Friends!

We all want to be beautiful on the outside, but 99% of the time we don't even think about what our insides look like or how our pipes are working! Until we don't feel good, then we wonder what happened?

From the Women’s Health website part of an article from November 2006 shares, “Your gastrointestinal (GI) tract deals with the dirty work of your body: digesting food for nutrients and sending out the trash. This noisy, smelly, squishy system includes the esophagus, a 10 inch-long tube; the stomach, a fist-size bag of muscle; 20 feet of small intestine; and 6 feet of large intestine (aka the colon).“ I know it sounds disgusting, but several studies show the topic of our digestive system is becoming more the norm, which is good for our health. I find it intriguing that our bodies are such amazing machines! Digestion is such an important piece of our health and many take it for granted. Are you taking it for granted? Perhaps you are thinking, “Out of sight, out of mind.” Unfortunately, that doesn’t cut it my Fit-NOW friends, we have to take action today to change that lack of thought process for our pipes inside.

First step is to start with what you eat. What are you depositing into your body? Ladies Fitness Training can help you with starting with our Done-For-You Nutrition online program. It’s simple, easy and you don’t have to think about counting calories or what to put on the grocery list, our online program does it ALL!

Great, now that we have you on track with what you are eating, let’s take a look at some tips that you should take into consideration for your digestive health. I found an article 5 Tips for women’s digestive health on sheknows.com written by Michele Borboa. The article goes on to share if you are suffering from constipation and diarrhea on a regular bases, it’s possible you are suffering from a digestive issue. Studies show that women suffer more than men with digestive issues; however, it is estimated that women are better at going to the doctor more often and can communicate their symptoms to the doctor. With that said, it is important to pay attention to your body. If you are experiencing abnormal bloating, bowel irregularities, IBS, heartburn, indigestion or abdominal pain then it’s time to look further and take care of yourself before it escalates into a digestive disorder. If you address the issues early, generally you can kick it in the butt early and be back on the road to recovery and be able to enjoy life to its fullest without having to worry about any of the embarrasing side affects of unhealthy digestive tracts!

The very number one tip recommended is up your intake of fiber. There are a number of ways to do this through your diet. To name a few items that you could add to your daily menu are fruits, vegetables, beans, legumes, nuts, and whole grains. The article does share a daily fiber quick tips:

“Here are some quick tips to up your daily fiber intake:

Have a bowl of oatmeal, bran cereal or another high-fiber cereal for breakfast.
Top hot or cold cereal with fruit and nuts.
Mix whole wheat pasta and lightly cooked vegetables for lunch or dinner.
Combine brown rice and black beans for a savory meal.
Add a side of Brussels sprouts or another high-fiber veggie to dinner.
Nosh on air-popped popcorn for a late night snack.
Always choose whole grain bread with at least three grams of fiber per slice.”

A couple of other suggestions are switching your coffee for green tea. That’s tough one for some of you, but the benefits are astronomical! Another tip, make an appointment with your doctor once a year and keep a dialog with them about your health. You have to be your own advocate and stay on top of your doctors recommendations, do you own research to make sure it’s right for you.

One of the tips struck close to home for me, managing your stress. Wow. I have a feeling stress is going to be a common thread in all of our discussions through our section of Women’s Health. We recognize as women that this is a daily struggle and we will not be able to eliminate all of the stressors in our life; however, we can learn how to manage our reactions to those stressors. Don’t even know where to start? That’s ok, just start with taking 10 minutes of your day to stop and stretch. Also make a conscious effort to breath. Take a deep breath through your nose for 5 seconds and then exhale through your mouth for 5 more seconds. Being aware that you are breathing (or not if you were stressing and going a hundred miles an hour!) can make a huge difference on your stress level. Did you notice your shoulders relaxed a little after that exercise? No? Then, re-read this paragraph and try it again until they do.

Finally, the final tip in relation to improving and maintaining your digestive health is to exercise daily. Again, don’t know where to start? Well, guess what, we can help with that too! We love being helpful to you ladies to help you get on a healthy track! Check out our Boot Camp locations to start your commitment to adding exercise to your daily routine. At the Boot Camp link you will find all of our locations, times, pricing, and success stories of ladies that have taking that step to better their health, and most of them unknowingly bettering their digestive health too. If nothing else, take a moment to read these amazing women’s stories of transformation. Are you ready for your own success story?

Next time your stomach gurgles or you feel bloated or you are not sure if your deposits are regular enough, it’s time to look more into your digestive health ladies.

Until Next time!
Keep healthy, keep safe and keep going!

Women's Health

noreply@blogger.com (Unknown) — Tue, 05 Feb 2013 02:46:00 +0000

Hello Fit-NOW Friends!

Ladies Fitness Training is pumped for 2013! You may have noticed or even been a part of some of the new changes that are evolving. One of the new exciting updates will be the new format of the blog. We will be highlighting some main topics through out the year and then digging a deeper to bring you helpful information that includes some tips and tricks. We hope you will enjoy and please share your feedback to help us all be fit!

Ladies, listen closely, our bodies and mind are all we have! It’s vital for our well being to take the time and effort to nurture and care for our body, mind, and soul. When I think of Women’s Health, I think of the physical, emotional, and spiritual aspect of health. There is so much information and so many tools out there, thanks to the World Wide Web! I can find that all information overwhelming. So personally, I have to keep it simple. Stick to the facts and focus on what works. Keep trying until you find what works; however, you have to be committed completely to yourself and your health. Over the next several weeks we will be digging deeper into different areas of Women’s Health. Also as I’ve mentioned, exploring some tips and tricks to add to your tool box of success! Have I piqued your interest?

There are many directions that Women’s Health can be viewed. The World Health Organization (WHO) website shares some factors that have hindered women’s health over the centuries. In many parts of the world women don’t have the option to have a “positive health outcome”, as WHO shares. We need to be grateful that we do have options to have a positive health outcome that we desire. We just have to take one step at a time in the right direction. There are many paths to take towards that healthiness and you have to find your own path. However, the best part is you don’t have to do it ALONE! You have choices. You have tools available to you to help walk that path more successfully. Hey, I’m not promising the journey will be easy, but you can be successful. So what are you waiting for, join us at Ladies Fitness Training in our goal to help you be the best and healthiest woman you can be!

I’d like to share some inspiration from some amazing woman Olympians:

'Falling in life is inevitable—staying down is optional.'"
-Carrie Johnson, two-time Olympic kayaker
"'Breathe, believe, and battle.' My former coach, Troy Tanner, told us that before each match. Breathe—be in the moment. Believe—have faith that you can rise above it. Battle—you gotta be prepared to go for as long as it takes."
-Kerri Walsh, two-time beach volleyball Olympic gold medalist
"'If you think you can't, you won't, and if you think you can, you will.' When I'm tired at practice, I tell myself that I'm not tired, and I can push through. If you tell yourself you're tired or if you tell yourself you're sick, your body is going to follow the mind."
-Kellie Wells, 2011 USA indoor and outdoor 100m hurdles champion
"'Keep calm and carry on.' A challenging time is just that—a period in time. Taking a few deep breaths and knowing that it won't last forever really allows me to focus on the present moment and task at hand."
-Betsey Armstrong, 2008 water polo Olympic silver medalist and goalkeeper for 2012 U.S. Women's Olympic Water Polo Team

You and I are Olympians in our own lives. Let’s find that drive together to conqueror our health and over come any obstacles that knock us down along the way. I hope you will join us on this adventure of exploring Women’s Health!

Until Next time!
Keep healthy, keep safe and keep going!

10 Sandwiches to Skip, 10 to Enjoy

noreply@blogger.com (Unknown) — Tue, 29 Jan 2013 01:39:00 +0000

Hello Fit-NOW Friends!

Happy Monday! I found another article on WebMD that talks about everyday sandwiches you might be eating! The best part is they give some alternatives to try just in case you are out and need to grab a bite unplanned.

At many popular sandwich chains, you can unwittingly gobble up a diet disaster -- unless you know how to order. Browse our gallery of the 10 worst sandwiches, items that are packed with hidden calories. Then check out 10 better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds.

Schlotzsky's: Worst Bet

The Original Style Turkey Sandwich contains naturally lean turkey meat, a healthy start for a sandwich. And it looks healthy, doesn't it? But it finishes at a whopping 831 calories, 35 g fat, 14 g saturated fat, and 2,529 mg sodium. How? Schlotzsky's adds salami and three types of cheese -- all loaded with fat, calories, and sodium.

Schlotzsky's: Better Bet

TheSmall Smoked Turkey Breast is a better choice at Schlotzsky's. It has only 353 calories -- about half the calories of the "original-style" sandwich -- along with a slim 6 g fat and 1 g saturated fat. Turkey, lettuce, tomato, and light mayo on a sourdough roll keep the calories and fat in check. But watch out for the sky-high 1,069 mg of sodium from the smoked turkey.

Quiznos: Worst Bet

The regular-size Tuna Melt Deli Sub, loaded with mayo and cheese, contains more fat than most people should eat in a day. It weighs in at 1,220 calories, 94 g fat, 19 g saturated fat, and 1,370 mg sodium. If you choose the large size, you'll get 1,740 calories, more than most women need in an entire day. The fat jumps up to 135 grams.

Quiznos: Better Bet

A small Honey Bourbon Chicken on Wheat is a slim, tasty choice with only 300 calories, 5 g fat, 2 g saturated fat, and 790 mg sodium. Honey bourbon mustard replaces mayo, for great flavor with very little fat. This small sandwich makes you feel full, thanks to high-fiber bread, lettuce, tomato and the satisfying lean protein in the chicken. If you need more to chew on, a piece of fruit can complete this healthy meal.

Blimpie: Worst Bet

Too many 6" BLT Super Stacked sandwiches could make you look like a blimp. This sandwich has 640 calories, 41 g fat, 9 g saturated fat, and 1,440 mg sodium. When ordering at a sub shop, beware of specialty breads, which often have extra calories. And stay clear of the foot-long, double-stuffed subs at Blimpie. These range from 920-1,250 calories.

Blimpie: Better Bet

Order the 6" Roast Beef and Provolone on wheat for a healthy and satisfying sandwich. The tally is: 430 calories, 14 g fat, 5 g saturated fat, 980 mg sodium, and 6 g fiber. Keep these other Blimpie subs under 400 calories by skipping the cheese and sauce: ham, turkey, veggie, or club. Have it on wheat for a healthy dose of fiber.

Arby's: Worst Bet

Arby's Roast Turkey Ranch & Bacon Market Fresh Sandwich has bacon, turkey, lettuce, tomato, cheese, and Ranch sauce -- all adding up to a colossal 810 calories, 36 g fat, 10 g saturated fat, and a shocking 2,270 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and fries.

Arby's: Better Bet

A plain, Regular Roast Beef Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (50 calories and 5 g of fat in a tiny packet.) Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, 6 g saturated fat. The high sodium content may be a deal-breaker for some at 950 mg.

Burger King: Worst Bet

"Crisp" is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing. It tops out at 800 calories, 46 g fat, 8 g saturated fat, and 1,640 mg sodium -- more calories and fat than a Whopper with cheese.

Burger King: Best Bet

The TenderGrill Chicken Sandwich on a Ciabatta bun is a juicy, grilled chicken filet topped with lettuce and tomato. Dressed with mayo, it has 470 calories, 18 g fat, 7 g saturated fat, and 1,100 mg of sodium. Skip the mayo for a slender 370 calorie sandwich. Pickles, onions, and mustard add kick without too many extra calories.

Panera: Worst Bet

The Signature Chipotle Chicken on Artisan French Bread contains 830 calories, 37 g fat, 12 g saturated fat, and 2,180 mg of sodium. That's the daily sodium limit for healthy adults. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately, many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range.

Panera: Best Bet

Smoked Turkey on Whole Grain Bread is a better choice at Panera. The restaurant uses 99% fat-free turkey and adds lettuce, tomato, mayo, and mustard for 560 calories, 17 g fat, 2.5 g sat.fat, and 1,960 mg sodium. Get this sandwich below 500 by holding the mayo. Hats off to Panera for offering an apple or fruit salad as a side dish instead of bread or chips.

Boston Market: Worst Bet

The Homestyle Meatloaf and Cheddar Sandwich sounds wholesome, but "hearty" or just plain "fattening" might be better descriptions. It contains 940 calories, 40 g fat, and 18 g of saturated fat -- the daily limit of this unhealthy fat for most people. With 2,430 mg of sodium, it tops the daily limit for healthy adults (2,300 mg).

Boston Market: Better Bet

The Rotisserie Chicken Sandwich is a slim and tasty choice at Boston Market. Roasting the chicken makes it moist and tender. If you take off the skin and the top slice of bread to create an open-face sandwich, it comes in at only 320 calories, 8 g fat, 2.5 g saturated fat, and 1,630 mg of sodium. Choose a multi-grain bread to boost the fiber and help you feel full longer.

Subway: Worst Bet

The 6" Double Meatball Marinara with Cheese sandwich is a fatty choice at a restaurant better-known for its healthy choices and its weight-conscious spokesperson, Jared. This 6-inch sub weighs in at an enormous 860 calories, 42 g fat, 18 g saturated fat, and 2,480 mg sodium. And don't let the occasional $5 foot-long special at Subway tempt you into overeating any of their sandwiches.

Subway: Best Bets

Keep your personal calorie count low with the 6" Black Forest Ham Sandwich or one of Subway's many other 6-inch sandwiches with 6 grams of fat or less. The restaurant shines in low-calorie choices: roast chicken, roast beef, club, turkey breast, turkey breast and ham, veggie delight, or sweet onion chicken teriyaki. Top them with lots of veggies to keep them in the range of 230 - 380 calories.

McDonald's: Worst Bet

The Crispy Chicken Club Sandwich is about what you'd expect from a restaurant better known for burgers and fries. Fried chicken, bacon, and mayo push this to 620 calories, 29 g fat, 7 g saturated fat, and 1,200 mg of sodium. The honey wheat roll, lettuce, and tomato are healthful touches. Get grilled chicken, instead of fried; mustard instead of mayo, and this becomes a better choice from this fast-food giant.

McDonald's: Best Bet

The Honey Mustard Grilled Chicken Wrap pleases the palate without plumping your waistline. Each flour tortilla contains grilled chicken, shredded cheese, and lettuce for 250 calories, 8 g fat, 3.5 g saturated fat, and 650 mg sodium. Ranch or chipotle versions have just a few more calories. Add a fruit and walnut salad, chock full of apples, for 210 calories and a meal under 500 calories.

Wendy's: Worst Bet

The Asiago Ranch Chicken Club Sandwich can turn a quick lunch into a fatty affair that lingers on your hips. Wendy's tops their breaded, fried filet with 3 strips of bacon, cheese, lettuce, tomato, and mayo for 660 calories, 33 g fat, 9 g saturated fat, and 1,650 mg of sodium. If you swap the mayo for honey mustard and go grilled, you can slim down this club sandwich to about 510 calories.

Wendy's: Best Bet

Wendy’s Ultimate Chicken Grill Sandwich boasts only 360 calories, 7 g fat, 1.5 g saturated fat, and 1,110 mg of sodium. This simple yet satisfying sandwich of grilled chicken, lettuce, and tomato is topped off with tangy honey mustard instead of slathered with high-fat mayo -- for a dietitian's delight.

Side Dishes and Drinks Count, Too

Before you order, glance at the calorie listing to be sure your choice is a "best bet." And watch menu items that come with a sandwich. Sidekicks that send the calories soaring include giant drinks, fries, chips, and salads loaded with dressing. Better bets are non-calorie drinks, fat-free milk, water, and sides that contain fruits and veggies.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Not Impossible

noreply@blogger.com (Unknown) — Fri, 25 Jan 2013 12:30:00 +0000

Hello Fit NOW-Friends!

Don't let that word difficult or anything else stand in your way! Find a support group and surround yourself with people that will help lift you up to have the courage to accomplish your goal to be healthy!

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Herbed Shrimp and White Bean Salad

noreply@blogger.com (Unknown) — Wed, 23 Jan 2013 14:30:00 +0000

Hello Fit-NOW Friends!

The Cooking Light August 2012 Magazine shared this quick and delicious salad.

Herbed Shrimp and White Bean Salad

Yield: Serves 4 (serving size: 6 shrimp and about 1 cup arugula mixture)

Ingredients

4 teaspoons sherry vinegar
4 teaspoons extra-virgin olive oil $
1 tablespoon chopped fresh thyme
2 teaspoons minced fresh garlic
1 teaspoon chopped fresh rosemary
1/2 teaspoon black pepper
2 cups loosely packed arugula
1 cup trimmed watercress
1 cup grape tomatoes, halved $
1/4 cup chopped fresh flat-leaf parsley
1 (15.5-ounce) can Great Northern beans, rinsed and drained $
1 tablespoon honey
1 teaspoon water
24 peeled and de-veined medium shrimp (about 1 pound) $
Cooking spray
1/4 teaspoon salt $

Preparation

1. Combine first 6 ingredients in a large bowl; stir with a whisk. Add arugula and next 4 ingredients (through beans) to bowl, and toss gently to coat.
2. Combine honey and 1 teaspoon water in a medium bowl, stirring with a whisk. Add shrimp to honey mixture; toss to coat. Heat a grill pan over medium-high heat; coat pan with cooking spray. Sprinkle shrimp with salt. Add shrimp to pan; cook 2 minutes on each side or until done. Serve with salad.

Nutritional Information

Amount per serving

Calories: 276
Fat: 6.7g
Saturated fat: 1g
Monounsaturated fat: 3.6g
Polyunsaturated fat: 1.3g
Protein: 30g
Carbohydrate: 23.3g
Fiber: 5.5g
Cholesterol: 172mg
Iron: 4.7mg
Sodium: 581mg
Calcium: 147mg

Until Next time!

Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

9 "Oh, wow!" strategies to help you shed those pounds

noreply@blogger.com (Unknown) — Mon, 21 Jan 2013 19:02:00 +0000

Hello Fit-NOW Friends!

Well it's that time of year and we have the feeling of needed to start fresh and new! Let's take this moment to find that motivation and start taking action to lose that weight!

WebMD article written By Kathleen Doheny provides some strategies to try. Most of these are ones we have heard and read before, but always good to remind ourselves to put that information back to the front of our mind to help apply it to our everyday lives.

You’re ready to lose some weight. But you're tired of listening to all that stale, tried-and-true weight loss advice, like eating more vegetables, limiting portions, and exercising more.
Maybe what you need is a fresh idea or two. So WebMD asked diet experts to come up with some lesser-known diet tips that could make the most jaded dieter drop that cookie and vow, "Oh wow! I'll try that today."
Here are nine diet tips you may not have not heard yet. Some involve different ways to eat, or adding certain foods to your diet. Others involve learning new behaviors or strategies to help you stay on track.

Weight Loss Tip No. 1: Variety Is Overrated

Who hasn't heard the advice to "just take a bite of everything" if you're at a buffet?
But as it turns out, variety doesn't deserve its good reputation, says Dawn Jackson Blatner, RD, a Chicago dietitian and author of The Flexitarian Diet.
"We know that variety makes you eat more," she says, citing several published studies and her own experience in counseling weight loss patients.
For example, researchers in France found that study participants ate more french fries when they were offered catsup and mayonnaise along with them. And when they were given the option of having cream or whipped cream with their brownies, they ate more than when the brownies were offered plain.
Other researchers have found that people who have been able to maintain weight loss tend to eat diets with limited variety.

Weight Loss Tip No. 2: Have Barley for Breakfast

"Barley is the new oatmeal," says Jackson Blatner.
Barley got its hunger-fighting reputation after Swedish researchers found that eating barley or rye kernels for breakfast kept blood sugar on an even keel. That's because the carbs in barley and rye kernels are "low glycemic index," meaning they raise blood sugar more slowly than some other carbohydrate foods. This helps you avoid a spike, and then a drop, in blood sugar, which can leave you feeling famished.
One caveat: "Buy hulled barely, not pearl barley," Jackson Blatner says. The Swedish researchers used minimally processed hull barley, and they can't vouch for the same effects for more processed forms, such as pearl barley.

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

One of the most common mistakes dieters make is to eat a vegetable salad with little or no dressing for lunch, says Joan Salge Blake, RD, professor of nutrition at Boston University and a spokeswoman for the American Dietetic Association. "Then they are starving by mid-afternoon," she says.
A salad is a great choice, she says, if you add some protein and a little fat to help keep you feeling full longer.
Top your greens with a 3 oz piece of chicken breast, and you've added about 26 grams of protein but just 140 calories. Add about two tablespoons of light salad dressing, and your salad may be filling enough to get you through the 3 p.m. hunger slump without hitting the vending machine.

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Sure, fresh vegetables are delicious and nutritious. But faced with the need to scrape a carrot, wash and slice a zucchini, or cut broccoli into florets, many of us say, "Too much trouble!" and reach for chips instead.
To make things easier, stock your freezer with frozen vegetables, Blake tells dieters.
"They are already clean, chopped and ready to cook in the microwave," she says. "It's like having Rachael Ray in the freezer."
An even better way to be sure you eat more vegetables: Cook the frozen veggies ahead of time. Microwave the whole bag of green beans, for instance. Then keep them in the refrigerator, ready to dump into canned soups, add to a salad, or just eat by the handful.

Weight Loss Tip No. 5: Make Yourself a Party Tray

The type of party tray Jackson Blatner is talking about is a big vegetable platter, maybe with some low-fat dip on the site -- the kind you put on the buffet for weight-conscious guests.
But this one is just for you and any interested family members. Keep it in the fridge at eye level, encouraging you to snack healthy and avoid the higher-calorie contents of your refrigerator.
Several studies have found that we tend to eat more when food is within easy reach. Secretaries who placed candy on their desks ate about 48% more than when the candy was 6 feet away, according to research by Brian Wansink, PhD, director of the Food and Brand Lab at Cornell University.

Weight Loss Tip No. 6: Turn Down the Thermostat

Spending time in a chilly house -- about 61 degrees Fahrenheit -- may boost the fat-burning power of the "brown fat" in your body.
Brown fat is considered "good" fat, as opposed to regular or white fat, which stores calories and tends to accumulate. Researchers believe that lean people have more of the brown type of fat, and that the amount of brown fat a person has declines with age.
Scandinavian researchers found that exposure to these chilly temperatures boosted the metabolic rate of brown fat 15-fold, helping burn more calories.
But Jackson Blatner cautions not to expect too much: "It's not going to be any kind of a miracle," she says. And beware if you're the type who eats more when you feel cold.

Weight Loss Tip No. 7: Downsize Your Dinnerware

Experts say they've seen it again and again: The larger your plate, the more you're likely to put on it. So serving your meals on smaller plates can help you eat less.
But don't throw out those dinner plates, Blake suggests. Use the smaller, lunch-size plates to serve dinner, and use the dinner plates for salads.

Weight Loss Tip No. 8: Go Out for Treats

If you're the type who overdoes it on sweets and snacks, Jackson Blatner suggests, make yourself work a little for your favorite indulgences. Don't keep them in the house, but give yourself permission to go out and get them when you really need to.
Want a brownie? You have to go to the bakery. Craving a frozen yogurt? You must find the nearest frozen yogurt shop.
"The more hassle tasty treats are, the less likely you are to eat them," says Jackson Blatner, who does this herself and finds her sweets consumption has declined without making her feel deprived.

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

Find a pair of pants that is tight, but not impossible to zip, Blake suggests to her weight loss patients. "Every Friday morning, try them on," she says.
Why Friday? Weekends are typically a tougher time to stay on diets, she says. And the Friday morning try-on will motivate you to watch your eating during the weekend.
"If they are loose, you will say to yourself 'I am making progress, I am staying on track during the weekend,''' she says.
And if they're snug? That will provide motivation to stick to your diet so they'll fit better next week, she says.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

What do you See?

noreply@blogger.com (Unknown) — Fri, 18 Jan 2013 16:00:00 +0000

Hello Fit-NOW Friends!

I came across this in my daily news feed of inspirational quotes. What we chose to see every day is simply our perspective. The amazing part we can shift that perspective at anytime, even half way through the day. I don't have to wait for a new day to shift my thought process or perspective. I can certainly use that as an excuse, which I personally have; however, we do have that option to strive and take action in the direction that helps us achieve whatever goal we have set. Or even help us get to a point we can make a goal!

So did you start off your day not making good choices for your meals or skipped getting out of bed early to exercise? That's ok, just shift your perspective and take that step forward towards stronger and healthier choices. It's ok, you can start over right now with a clean slate.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Lentil Taco Meat

noreply@blogger.com (Unknown) — Wed, 16 Jan 2013 23:35:00 +0000

Hello Fit-NOW Friends!

Found this recipe off the Fitness website. Enjoy!

Lentil Taco Meat
“I got this idea from one of my fans and now we make lentil tacos (or burritos, or enchiladas!) at least once a week. Use brown- or the greenish-colored lentils here, not red or yellow,” Nixon suggests.

2 cups cooked lentils
2 tablespoon ketchup
1 tablespoon prepared yellow mustard
1 tablespoon low-sodium soy sauce
1 tablespoon chili powder
2 teaspoon lemon or lime (juice)
1½ teaspoon ground cumin
½ teaspoon paprika
¼ teaspoon garlic powder (granulated)
¼ teaspoon onion powder (granulated)
¼ teaspoon dried oregano or marjoram
1/8 teaspoon cayenne pepper (optional)
nondairy milk (optional)
salsa (optional)

Pulse warm lentils in a food processor or blender until chopped up or pureed (your choice).
Transfer to a mixing bowl and stir in remaining ingredients.
Taste, adding salt or pepper as desired, plus a splash of nondairy milk or a touch of salsa if the mixture looks dry.

Nutrition information per serving: Calories 137, Total Fat 1.1g, Carbohydrates 23.9g, Fiber 9g, Sugars 3.9g, Protein 9.9g

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Healthy Snack Ideas to Help You Towards Your Goal

noreply@blogger.com (Unknown) — Mon, 14 Jan 2013 17:30:00 +0000

Hello Fit-NOW Friends!

Are you looking to start the year off right with reasonable snacks? Here are some suggestions listed below that were originally published in FITNESS magazine, January 2013.

150-Calorie Snacks

Eat two a day.

2 tangerines + 1 Mini Babybel White Cheddar
2 cups Popcorn, Indiana, Movie Theater Popcorn
6 radishes served with 1/4 cup ricotta + 1 teaspoon extra virgin olive oil
4 Amy's Spinach Pizza Snacks
40 Reese's Pieces
1 Fruition Lemon bar
1 Swiss Miss Chocolate Vanilla Swirl pudding
2 celery stalks + 1 tablespoon almond butter + 1 mini box raisins
One 1-ounce bag Popchips Chili Limón Tortilla Chips + 2 tablespoons Wholly Salsa Guacamole & Spicy Pico dip
2 graham cracker squares + 2 tablespoons low-fat cream cheese + 8 thinly sliced grapes

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Complications of Obesity

noreply@blogger.com (Unknown) — Fri, 11 Jan 2013 16:00:00 +0000

Hello Fit-NOW Friends!

I came across this photo in a Google search. Good reminder to start taking one step at a time in the right direction to maintain a healthy weight to prevent any of these true and horrible side affects.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Roasted Pork and Potatoes With Creamy Applesauce

noreply@blogger.com (Unknown) — Wed, 09 Jan 2013 12:00:00 +0000

Hello Fit-NOW Friends!

Here's another delicious recipe for pork from the Food Network website. Enjoy!

Total Time: 40 min
Prep: 10 min
Cook: 30 min

Yield: 4 servings

Level: Easy

Ingredients

1 1/2 pounds small red-skinned potatoes, halved
1 red bell pepper, cut into 1-inch pieces
2 teaspoons fresh thyme
1 1/2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1 cup applesauce
1/4 cup light sour cream
Dash of freshly grated nutmeg
1 1/4 to 1 1/2 pounds pork tenderloin, cut into 4 pieces

Directions

Preheat the oven to 375 degrees F. Toss the potatoes and bell pepper with the thyme, 1 tablespoon olive oil, 1/2 teaspoon salt, and pepper to taste in a shallow baking dish. Transfer to the oven and roast until the potatoes are slightly tender, about 20 minutes.
Meanwhile, mix the applesauce, sour cream and nutmeg in a small bowl and set aside.
Pat the pork dry and season with salt and pepper. Heat the remaining 1/2 tablespoon olive oil in a large skillet over medium-high heat. Add the pork and sear until browned on all sides, about 6 minutes. Transfer the pork to the baking dish with the vegetables and continue to roast until a thermometer inserted into the center of the pork registers 145 degrees F, 15 to 20 more minutes. Transfer the pork to a cutting board and let stand 5 minutes before slicing. Serve with the roasted vegetables and creamy applesauce.
Serves 4; Calories 309; Total Fat 12 g; Saturated Fat: 3 g; Protein: 34 grams; Total Carbohydrates: 31 grams; Fiber: 5 grams; Cholesterol 31 mg; Sodium 554 mg;

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Safe Body Fat Levels

noreply@blogger.com (Unknown) — Mon, 07 Jan 2013 12:30:00 +0000

Happy New Year Fit-NOW Friends!

I came across the article below from the Healthy People webpage. Like more things in life, it's important to find a balance in your body fat levels.

Safe Body Fat Levels

When starting up on a fat loss diet plan, very often a great deal of energy and focus is placed right on the exact body weight that you're at. You want to weigh a certain number of pounds or kilograms and that's all that you have on your mind: reaching that goal weight.

But, one thing that you should stop and think about for a second is what level of body fat you're at both at your current weight and what you will be at when you reach your goal weight.
Maintaining a safe level of body fat is incredibly important as there are negative health risks associated with being on either end of the spectrum.

Let's have a look at this issue further so you can see for yourself where you should stand.

The Dangers Of Too Much Body Fat

Most people are already quite aware of some of the biggest dangers of having too much body fat, but to summarize, when you have too high of body fat levels, you'll likely be experiencing higher overall cholesterol levels which could set you up for heart disease, you'll also be at risk for diabetes as the body tends to respond less to insulin when too much fat is present, and you'll also be putting your bones and joints at risk for health problems due to all the excess weight coming down on them.

All in all, carry too much body fat and you'll really be doing a detriment to your overall health and well-being.

The Dangers Of Too Little Body Fat

On the flip side of the coin, if you don't have enough body fat you could run the risk of nutrient deficiencies. Since many of the vitamins that the body needs are only fat soluble, if you aren't eating enough dietary fats in the first place, you likely won't be taking these nutrients in, and then since the body has such low fat stores, there won't be any place to store them.

Having too low of body fat levels can put your bones at risk for osteoporosis as well, especially if you're a female.

Those females who do suffer from very low body fat levels will also notice that they stop menstruating, so that's another negative health effect to be aware of.

Finally, when you have very low body fat levels you're also going to notice that you feel tired on an ongoing basis, are constantly hungry, and may not even be able to focus and think as clearly as you normally would.

Your Optimal Range

So what's the safe body fat range?

For females who do require more essential fat, you want to be between 21-33% if you're 20-40 years of age and be 23-35% if you're over the age of 40. This is the recommended amount to maintain proper health and going outside of these ranges are what will bring about the problems listed above.

For males, they can be quite a bit leaner and have a healthy range of body fat set to 8-19% for the age group of 20-40 years and have a healthy range set to 11-22% for those that are 41-60 years of age.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Don't like what you see in the Mirror?

noreply@blogger.com (Unknown) — Fri, 21 Dec 2012 11:30:00 +0000

Hello Fit-NOW Friends!

It comes down to choices. Choices you and I can make each day. Before making a decision or choice to do something, make sure you are aware if that decision is a part, or is not a part, of your goal to be healthier. There are no right or wrong decisions or choices. There are only decisions and choices that will help you go in the direction you want to take in this journey. I hope today you will decide and chose to get up and workout and eat that healthier choice. We can do this together, but it will only work if you are ready and willing.

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Mushroom-Stuffed Pork Tenderloin

noreply@blogger.com (Unknown) — Wed, 19 Dec 2012 14:00:00 +0000

Hello Fit-NOW Friends!

I was in search of healthy meals for the holidays. The Food Network website had this mouth watering recipe to try!

Total Time: 1 hr 10 min
Prep: 25 min
Cook: 45 min

Yield: 6 servings

Level: Intermediate

Ingredients

5 tablespoons extra-virgin olive oil, plus more for brushing
4 slices bacon, chopped
8 ounces cremini mushrooms, thinly sliced
Kosher salt and freshly ground pepper
1 clove garlic, finely chopped
1 tablespoon breadcrumbs
1/2 cup chopped fresh parsley
2 pork tenderloins (2 to 2 1/2 pounds total), trimmed
1/2 teaspoon grated lemon zest

Directions

Heat 2 tablespoons olive oil in a large skillet over medium heat. Add the bacon and cook until crisp, about 8 minutes. Add the mushrooms, 1/2 teaspoon salt, and pepper to taste; cook until the mushrooms are soft, about 4 minutes. Add the garlic and cook 1 minute. Remove from the heat and stir in the breadcrumbs and all but 2 tablespoons parsley. Let cool.

Soak 10 to 12 toothpicks in water to prevent them from burning. Rinse the pork and pat dry. Butterfly the pork: Make a 1-inch-deep incision down the length of each tenderloin; do not cut all the way through. Open the meat like a book so the tenderloins lie flat.

Cover the pork with plastic wrap; pound with the flat side of a meat mallet until about 1/2 inch thick, starting from the middle and working outward. Spread the mushroom mixture over the 2 tenderloins. Starting with a long side, tightly roll up each tenderloin. Secure the seams with the toothpicks.
Preheat a grill to medium high; brush the grates with olive oil. Brush the pork rolls with olive oil and season with salt and pepper. Grill, turning, until a thermometer inserted into the center of the pork registers 140 degrees F, 25 to 30 minutes. Transfer to a cutting board to rest, about 10 minutes.
Mix the remaining 3 tablespoons olive oil and 2 tablespoons parsley, the lemon zest, and salt and pepper to taste in a bowl. Remove the toothpicks and slice the pork rolls. Top with parsley oil.

Serves: 6
Calories: 323
Total Fat: 17 grams
Saturated Fat: 3.5 grams
Protein: 39 grams
Total carbohydrates: 3 grams
Sugar: 1 gram
Fiber: 1 gram
Cholesterol: 116 milligrams
Sodium:301 milligrams

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

4 Diet Plan Rules to Ignore

noreply@blogger.com (Unknown) — Mon, 17 Dec 2012 14:30:00 +0000

Hello Fit-NOW Friends!

The Women's Health Magazine online is at it again! I think having a different perspective can be healthy. The article was written by Shelley Levitt. Take what you like and leave the rest.

If living with your parents taught you anything, it's that the more rules there are, the more you want to break them. And losing weight can seem like nothing but rules.

Fortunately, rebellion has its advantages: Disregarding strict food guidelines could be the secret to a successful slim-down. A study published in the International Journal of Obesity found that people with a flexible approach to eating-one that allows for sweets and other perceived slip-ups-had a better record of maintaining weight loss than dieters with an "all or nothing" strategy.

How can you do it without skidding into a diet danger zone? We got top nutrition pros to confess the supposedly vital weight-loss principles they violate. Employ their secrets to stay satisfied without gaining an ounce.

Eat five small meals a day

Who breaks it Renee Melton, R. D., director of nutrition services for the mobile weight-loss program Sensei."My schedule doesn't give me time to prepare healthy snacks, much less eat them, so I make sure I get what I need in three squares a day."

Why you can, too The "graze, don't gorge" philosophy is based on the premise that having frequent small meals keeps your blood sugar steady, your metabolism ramped up, and your appetite in check. But some studies show a link between obesity and eating more than three times a day, most notably in women. More frequent noshing means more opportunities to overeat. Plus, says Melton, having to constantly think about what you're going to eat can be stressful, especially for emotional eaters.

Do it right To keep hunger pangs from overriding your willpower throughout the day, eat fiber-rich foods at mealtimes—they make you feel fuller and take longer to digest. Shoot for 21 to 25 grams a day, starting with a high-fiber grain cereal like Kashi's GoLean with low-fat milk and fruit. For lunch and dinner, Melton says, fill half your plate with produce, a quarter with carbs, and the other quarter with lean protein.

Avoid white bread, rice, and pasta

Who breaks it Christine Avanti, clinical sports nutritionist and author of Skinny Chicks Don't Eat Salads. She was raised on homemade "white" pasta by her Italian immigrant grandparents.

Why you can, too Carb lovers have long been warned against highly processed products because they're believed to cause a blood sugar spike. But research published in the Journal of the American Dietetic Association found that people on high-carb diets were slimmer than their pastaphobic counterparts even when they threw "bad" carbs like white bread into the mix of fiber-rich whole grains.

Do it right Follow the U. S. Department of Agriculture recommendation of six ounces of carbs each day, and make sure at least half come from whole grains. Then measure out a serving of refined carbs, such as a cup of cooked white pasta, and dig in guilt-free. If a single cup isn't gonna do it for you, pair your pasta with filling protein, like a meaty red sauce made with extra-lean ground turkey.

Don't eat late at night

Who breaks it Ann G. Kulze, M. D., author of Dr. Ann's 10-Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. She sits down to dinner every night at 9 p.m. or later.

Why you can, too "A calorie consumed at 9 p. m. isn't handled any differently by your body than one consumed at 9 a. m.," Kulze says. It's less about when you eat than how much you eat. A study published in the European Journal of Clinical Nutrition found that obese women were more likely than svelte women to eat meals late at night, but they were also more likely to eat more, period. And a study by the USDA showed that your metabolism hums along at the same rate no matter how you time your meals. And delaying dinner does have one undisputed advantage: It helps eliminate late-night snacking, one of the worst diet busters.

Do it right One reason you're likely to stuff yourself late at night is that you're ravenous from not having eaten since lunchtime. A healthy snack in the late afternoon (around four if you're planning to eat at nine) can help you avoid this pitfall. Studies have found that the fat in nuts is particularly satisfying, so grab a 100-calorie pack of almonds when you're on the go. When you finally find the time for dinner, actually sit at a table, and nix the distractions. Scarfing a meal in the car or in front of the TV means you usually aren't paying attention to what—or how much—you're eating. Who breaks it Judith S. Stern, Sc. D., a professor of nutrition and internal medicine at the University of California, Davis. She has a "few bites of something decadent" when she dines out.

Skip Dessert
Why you can, too We all discover a little more room beneath our waistbands when the dessert tray rolls by. Studies show that when you're offered a variety of foods, you never achieve what's known as taste-specific satiety; your appetite is stimulated anew as each novel flavor is introduced. Outsmart your taste buds by planning ahead. Stern's trick: She looks at the dessert menu along with the main menu, and if she decides to end the meal with, say, a dark-chocolate tart, she'll always choose a salad dressed in a little olive oil and vinegar to start and then have an appetizer as her entree.

Do it right Desserts are unsurprisingly high in calories, and chain restaurants tend to serve enormous portions—an Applebee's chocolate chip cookie sundae has 1,620 calories and 73 grams of saturated fat! Order off the kid's menu or get something to share. Also consider sorbets and chocolate-dipped fruit, which satisfy a sweet tooth for fewer calories. Dining at home? Try the chocolate raspberry parfait Avanti prepares: Top a half cup of fat-free ricotta cheese with a teaspoon of cocoa powder and a quarter cup of fresh or frozen raspberries. "This snack offers just enough sweetness to calm a sugar craving," she says, "and it's packed with filling protein."

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Penne with Brussels Sprouts and Crisp Bacon

noreply@blogger.com (Unknown) — Wed, 12 Dec 2012 17:00:00 +0000

Hello Fit-NOW Friends!

Here's another recipe that would be worth trying in your holiday menu! It's from the November 2005 Cooking Light website.

Ingredients

12 ounces uncooked penne (tube-shaped pasta)
3 cups trimmed, halved Brussels sprouts (about 1 pound)
1/4 teaspoon salt
2 bacon slices $
1 cup 1% low-fat milk $
2 tablespoons all-purpose flour $
1 (14-ounce) can fat-free, less-sodium chicken broth $
1 tablespoon butter
3/4 cup (3 ounces) grated Parmigiano-Reggiano cheese, divided
1 tablespoon chopped hazelnuts, toasted
1/4 teaspoon freshly ground black pepper

Preparation

Cook pasta according to package directions, omitting the salt and fat. Drain well.
Steam Brussels sprouts, covered, 7 minutes or until tender. Drain and sprinkle with salt.
Cook bacon in a Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving 1 teaspoon drippings in pan. Crumble bacon; set aside.
Add Brussels sprouts to the bacon drippings in pan; sauté 5 minutes or until lightly browned. Stir in cooked pasta; cover mixture, and keep warm.
Combine milk, flour, and broth, stirring well with a whisk. Melt butter in a medium saucepan over medium heat. Gradually add milk mixture, stirring constantly with a whisk until well blended. Cook for 6 minutes or until thickened, stirring constantly. Stir in 1/4 cup cheese, stirring until cheese melts. Pour sauce over pasta mixture, tossing to coat. Top with remaining 1/2 cup cheese, nuts, bacon, and pepper; serve immediately.

Nutritional Information

Amount per serving

Calories: 384
Calories from fat: 28%
Fat: 12g
Saturated fat: 5.3g
Monounsaturated fat: 4.3g
Polyunsaturated fat: 1.3g
Protein: 17.4g
Carbohydrate: 53.3g
Fiber: 4.9g
Cholesterol: 23mg
Iron: 3.3mg
Sodium: 476mg
Calcium: 207mg

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Weight Loss Tips That Don't Suck

noreply@blogger.com (Unknown) — Mon, 10 Dec 2012 13:30:00 +0000

Hello Fit-NOW Friends!

Women's Health Magazine online had the following article written by Camille Noe Pagan. As I've mentioned before we each have to find our own motivation that helps us stick to a healthier way of living. If you haven't found what works for you yet, keep trying!!!!

If weight loss came in a pill, the list of side effects might include "May cause shortness of cash" and "Some users experience a loss of friendships." After all, that's what happens when you spend half a paycheck on healthy food and pass up happy-hour invites so you can avoid the bar snacks. And those side effects aren't just misery inducing, they're self-defeating too: The Centers for Disease Control and Prevention found that people who turned these pitfalls into excuses were up to 76 percent less likely to lose weight than those who figured out ways around them. This advice will help you battle the bulge without missing a beat of your life.

Lose Weight, Not Friends

Ever notice that the day you announce you're starting a new diet, your friends go AWOL? Here's why: Cutting calories causes your level of serotonin (a feel-good brain chemical) to nosedive, leaving you cranky and unpleasant to be around.

To keep your serotonin levels in check, figure out how many calories your body needs based on your activity level. And make sure those calories are split evenly among protein, whole grains, and produce at every meal.

"Unbalanced meals—made entirely of refined carbs, for example—cause blood-sugar fluctuations that make you irritable," says Caroline M. Apovian, M.D., director of the Nutrition and Weight Management Center at Boston Medical Center.

Apovian also recommends adding omega-3 fatty acids to your diet, because research shows that they may fight depression and slow digestion, which helps you stay full longer. (Try eating two or three three-ounce servings of salmon a week, or adding a tablespoon of olive oil, canola oil, or flaxseeds into your daily meals.)

Lose Weight, Not Money

When you're on a diet, you expect your stomach to be on the empty side—not your wallet. But researchers at the University of Washington found that the cost of healthy, nutrient-dense foods like whole grains and lean meats has increased nearly 30 percent in the past four years, while candy and soft drinks have gone up only 15 percent.

One money-saving tactic: Eat less meat. "Meat is one of the priciest items on a grocery bill, and most Americans eat more of it than they should," says Dawn Jackson Blatner, R.D., a spokesperson for the American Dietetic Association and the author of The Flexitarian Diet. Plus, meat is a source of excess calories and saturated fat.

Most women can slash around 15 percent of their daily calories by sticking to one or two servings of meat a day, estimates Blatner. Fill the void with fiber-rich foods like beans, oatmeal, and brown rice, plus hearty veggies like portobello mushrooms and eggplant. All of these will fill you up for a fraction of the calories and cash.

Lose Weight, Not Time

In a recent study, 41 percent of women cited "not enough time" as the reason they don't eat better. Spending just an hour or two on the weekend shopping for a week's worth of healthy meals and getting a jump-start on the prep work (cutting veggies, making marinades) will save you time and pounds in the long run. A survey by the CDC found that almost 40 percent of people who lost a significant amount of weight and kept it off planned their weekly meals.

"When you don't map out your meals, you're too tempted to grab whatever's nearby, which is often high-calorie junk," says Elizabeth Ricanati, M.D., founding medical director of the Lifestyle 180 Program at the Cleveland Clinic.

Lose Weight, Not Muscle

If you drop weight without lifting any, you risk shedding muscle tissue instead of fat. Muscle takes more than twice as many calories to maintain, and it keeps your metabolism revving at peak calorie-burning speed, so it's important to hang on to it, says Donald Hensrud, M.D., an associate professor of preventive medicine and nutrition at the College of Medicine at the Mayo Clinic.

Your best strategy is to eat lots of protein and strength train for 20 to 30 minutes two or three times a week. Protein will fuel those workouts and help you maintain lean muscle, says Hensrud. Eat at least three or four servings of two to three ounces of protein-rich beans, soy, fish, lean meat, poultry, or low-fat dairy every day.

Lose Weight, Not Your Lifestyle

Watching your waistline doesn't mean you have to become a recluse who spends every spare moment on the elliptical machine. In fact, an all-or-nothing approach is counterproductive. "Many women make changes they'll never be able to stick with—like eating nothing but raw food or vowing to go for a run at 5 a.m. every day—and set themselves up for failure," says Hensrud. "Total deprivation doesn't work."

He advocates skipping extreme regimens in favor of small changes. When he asked a group of overweight study subjects to make several small lifestyle shifts—such as eating breakfast, having as many veggies as they'd like with each meal, and watching TV for only as long as they'd exercised that day—they dropped an average of eight pounds in two weeks. "When you combine a bunch of little strategies, the cumulative effect can be huge, and you won't feel as if you've given up your entire life to be slim."

Until Next time!
Keep healthy, keep safe and keep going!

Have an awesome day!

♥Fit~NOW~Girl♥

If You Are A Women From 30-50

And You REALLY Want To Be In
The Best Shape Of Your Life With
Cutting Edge Ideas & 30 Day Meal Plan,
Then GRAB This FREE 27pg Guide NOW
at our website http://www.LadiesFitnessBootCamp.com!

Fit-NOW-Girl.Com

Your NEW Addiction!!

Never Feel Vulnerable Again

Never Feel Vulnerable Again

Our country has seen some terrible tragedies this past month. I hope you weren’t personally affected.

Did you know that “when you’re hungry you’re vulnerable.” I don’t like to think of myself as vulnerable or defenseless. I know women often say they like men who are vulnerable…not me! I don’t see it as a virtue.

Happy Hump Day

What Is Clean Eating?

DON'T mess this up...

I got muscle with Zumba...

Women's Health: Bone

Women's Health: Heart Health

Women's Health: Digestion, How Are Your Pipes Working?

Women's Health

10 Sandwiches to Skip, 10 to Enjoy

Schlotzsky's: Worst Bet

Schlotzsky's: Better Bet

Quiznos: Worst Bet

Quiznos: Better Bet

Blimpie: Worst Bet

Blimpie: Better Bet

Arby's: Worst Bet

Arby's: Better Bet

Burger King: Worst Bet

Burger King: Best Bet

Panera: Worst Bet

Panera: Best Bet

Boston Market: Worst Bet

Boston Market: Better Bet

Subway: Worst Bet

Subway: Best Bets

McDonald's: Worst Bet

McDonald's: Best Bet

Wendy's: Worst Bet

Wendy's: Best Bet

Side Dishes and Drinks Count, Too

Not Impossible

Herbed Shrimp and White Bean Salad

Herbed Shrimp and White Bean Salad

Ingredients

Preparation

Nutritional Information

9 "Oh, wow!" strategies to help you shed those pounds

Weight Loss Tip No. 1: Variety Is Overrated

Weight Loss Tip No. 2: Have Barley for Breakfast

Weight Loss Tip No. 3: Beef Up Your Lunch Salad

Weight Loss Tip No. 4: Stock Up on Frozen Vegetables

Weight Loss Tip No. 5: Make Yourself a Party Tray

Weight Loss Tip No. 6: Turn Down the Thermostat

Weight Loss Tip No. 7: Downsize Your Dinnerware

Weight Loss Tip No. 8: Go Out for Treats

Weight Loss Tip No. 9: Try on Your Skinny Jeans Every Friday

What do you See?

Lentil Taco Meat

Healthy Snack Ideas to Help You Towards Your Goal

150-Calorie Snacks

Complications of Obesity

Roasted Pork and Potatoes With Creamy Applesauce

Ingredients

Directions

Safe Body Fat Levels

Don't like what you see in the Mirror?

Mushroom-Stuffed Pork Tenderloin

Ingredients

Directions

4 Diet Plan Rules to Ignore

Penne with Brussels Sprouts and Crisp Bacon

Ingredients

Preparation

Nutritional Information

Weight Loss Tips That Don't Suck

Our country has seen some terrible tragedies this past month.
I hope you weren’t personally affected.

Did you know that “when you’re hungry you’re vulnerable.” I don’t like to think of myself as
vulnerable or defenseless. I know women often say they like men who are vulnerable…not me!
I don’t see it as a virtue.