4 Weeks In to the New Year
Are you turning those resolutions into results?
I am all about accountability - so how are you doing so far?
Did you know about 96% of people drop their New Years Resolution by the end of January?
For many, this is a critical turning point.
You can choose to continue to go back to your old habits and continue to get the same results - hoping everyone else forgot about the promises you made to improve your body, your health and your life.
You can choose to muster up some courage and follow a path that may require you to take a leap of faith as you step out of your comfort zone to try something new, something truly life changing.
"Can I just say WOW!!! Something magical is happening to me and its happening to my family too!!!
My workouts this week were incredible. I felt strong, challenged and energized all at the same time as I moved through my supersets.
My energy is through the roof, and my nutrition is right on target.
I have never felt this wonderful inside and out, EVER, on any eating plan through my years of yo-yo dieting. What does the first 3 letters of diet spell? DIE, exactly!!! I was dying because I was not doing it right.
I'm not tired in the afternoons like I used to be, ready to drop around 3-4pm. I get through the day on an even keel, and when its time for bed, I am ready to sleep. Sleeping is better now than it had been in a very long time.
I have finally hit what I call my "sweet spot", it's when everything clicks!!! You wake up in the morning in a great mood, you feel like a million bucks, ready to take on whatever lies ahead."
~ Sheri Meierle
Just 7 weeks in to her Fit Yummy Mummy Transformation
Shouldn't your fitness plan make you want to shout your results to the world?
What are you waiting for?
Drop the excuses, drop the blame.
Choose to take control of your results and your life. Fit Yummy Mummy is here to help you unleash your yummy-ness each step of the way.
Thursday, January 31, 2008
4 Weeks In to the New Year
Wednesday, January 30, 2008
New Weight Loss Strategy
Yes, I do watch "The Biggest Loser" reality TV show. First of all I do have a thing for reality shows, but I also watch for it is the show that drives the most questions women have when it comes to quick weight loss.
The reality show does have it's good points and I do watch in hopes to find an interesting way the show encourages and inspires women to lose weight. However last nights show was a bit extreme.
Before I share what seems to be a rather harsh way of motivating the couples contestants (and the viewers) to lose weight, I do want to share what I thought was very helpful.
Sugar Consumption - what a reality check when you have before you 50 pounds of pure sugar which is just an average found in the amount of soda "we" drink each year. The most jaw dropping thought is the fact that This is only from Soda....not all the other sugary foods "we" eat! Really makes you stop and think. What a great way to send a message to all the viewers about the foods we are putting into our body.
Now on to the "Weigh In" segment of the show. First off, weighing in every week sends the wrong message. When it comes to changing your body composition, the scale is not the most reliable source of feedback when your goal is fat loss - but it is a reality TV show and they need it to feed that competitive edge.
How painfully humiliating is it for the Black Team that not had just one couples contestant not lose weight...but a couple more who actually gained weight. Could you imagine standing there having millions of people watching as you are made to feel as if you failed - not just failed yourself, but your entire team.
Sure - it adds to the drama of the show. But if the purpose of this particular reality show is to help educate and inspire "weight loss" this seems to be a bit of a stretch for a weight loss strategy.
Yes, the contestants are there to learn to take responsibility for their actions. What I find interesting is the fact that each of them have on their arm a Body Bug. This cool contraption not only tracks how many calories you burn in a day, but also has the feature to log the foods that you eat - so you are completely aware of and have control over whether or not you are in a caloric deficit - creating a deficit = burning more calories than what you take in - the formula for successful "weight loss".
If you have this tool and the point is to teach you responsibility why wouldn't daily evaluation of the Body Bug reveal if calories in are too high to result in a loss. As Jillian stood there and watched in horror that her couples contestants had gained weight - her response was simply, "It is a Food Thing" - meaning the contestant have been overeating.
Why would this be a surprise if the entire week food intake was being tracked and the coaches guided them on a daily basis helping them to see when they were over, under or on track. This would save a ton of heart ache and disappointment. The goal should be to set the contestants up to be successful. Not break them down to initiate change.
I am sure next week's episode will be a completely different story and those who were humiliated will have turned a new leaf returning with a new desire to do what it takes to get back on the weight loss train.
To end on a positive note - this is the perfect example for the fact that it does not matter how hard or how long you work out....if your food intake or your nutrition plan is off, you will not see results.
Ensure your path to results with a New "Weight Loss Strategy". How about a supportive and encouraging, complete lifestyle program: Fit Yummy Mummy
"The Fit Yummy Mummy program fits perfectly into my busy unpredictable life! It only requires 30 minutes every other day or 15 minutes each day, how hard is that? The supportive meal planning once established is a piece of cake, and you can still have some of that too ! :) I am actually eating more now than I was before! The best thing is you see results as soon as you start, your body feels leaner and toned right away! I now have more energy and enthusiasm to spend with my children and love that my oldest son wants to join in on my workouts! Thank you Holly for the Fit Yummy Mummy program and sharing your success with all of us!” ~
A supportive and uplifting online community for those in search of embracing the Fit Yummy Mummy Lifestyle.
Get ready to change your life!
Tuesday, January 29, 2008
The One Meal that Can Make or Break Your Results
Everyone begins a fitness plan with one goal and one goal only....RESULTS.
What if there was a way you could accelerate your results? Would you be willing to add this to one of the several key factors that must be in place to achieve the results you are after?
Yes, breakfast is the most important meal of the day, but there is another meal you must consume that will have a dramatic impact on your ability to see results - and quickly!
What you choose to eat (or not to eat) will determine how quickly your body recovers after a workout. Recovery is the Fast Track to Results!
The faster your body recovers, the more you can do during your workout, the more you boost your metabolism, the faster you will see results!
Now as busy moms - finding the time to eat is one challenge, but embracing the mindset that it is okay to fill your body with food after workout is yet another challenge we must overcome.
It is very common for women to skip this post workout meal due to a combination of false beliefs..
- eat less, weight less
- post workout is when we feel the "lightest"
However, this is the most important time TO put food into your body.
Right after a workout, your body is in need of nutrients. Your muscles need carbohydrates to replace their drained fuel sources (muscle glycogen) and they need protein to begin the repairing and rebuilding process. This repair and recovery process will improve the condition of your muscles and in return will boost your metabolism.
The sooner you eat, the sooner the recovery process can begin. Your goal is to eat something within the first 30-45 minutes after your workout.
The better the nutrients you provide, the better the recovery.
Right after a workout, your muscles are like sponges, ready to absorb everything and anything you feed them, which is why you need to focus on the timing and the quality of this meal.
So what do you eat? Your post-workout recovery drink should contain about 200-250 calories, 30 grams of carbohydrates, and 15 grams of protein - a 2:1 ratio. This will provide your body with the “building blocks” to refuel your muscles, as well as to repair and rebuild your muscle tissue - which in turn boosts your metabolism so you Burn More Fat!
The best post workout meal option is a liquid source. This is most ideal because a drink can be processed and utilized by you body much faster than eating a whole food meal that takes time to digest.
Whey protein powders, post workout shakes - such as Prograde's Workout and meal replacements shakes - which Prograde has the most delicious chocolate shake coming out the beginning of February! I know I am excited!
Best post workout whole food choices - now keep in mind that a slower digesting solid food meal may take 2 to 3 hours to fully reach the muscle - so make an effort to choose fast digesting carbohydrates and proteins. Some examples - fruit, fruit juice, milk, yogurt, cottage cheese are just a few examples.
~Don't forget to drink plenty of water before, during and after your workout. It is very tough for your muscles to work and recuperate if they're dehydrated.
So take your fat loss plan to the next level be ensuring you have the right type of post workout meal within 30-45 minutes after your workout. This, along with the proven Fit Yummy Mummy fat loss strategies will ensure you achieve your fat loss results in record time!
“After 7 weeks on the FYM program, I have more energy, my clothes fit better, my abs are looking much more defined, and I am eating so much more and healthier than I ever have before. I used to wonder how people could possibly get 5 servings of fruits/vegetables in during a day every day and now I get that many in by 2:00 p.m.!” ~
"I found my old measurements saved on my Virtual Model at Lands Ends website, I was shopping for a coat in early November so that is the closest I have. Here goes! (My jaw literally dropped when I measured my waist!)
November 07 Measurements: 34 Bust 32 Waist 39 Hip
January 17th Measurements (drum roll....) 33 Bust (sigh) 28-28.5 waist 37 Hip
Sooooo That is..... 1 inch off the chest.... 4 inches off the waist and 2 inches off the hip!" ~ Kelly Alford
Monday, January 28, 2008
"But I do eat healthy"
Consequences of the Healthy Overeater
When you are feeling frustrated by the fact that no matter how consistent and challenging your workouts may be and you have cleaned out the pantry and the fridge to replace all the junk with the most whole natural foods....but you are still not seeing results.
At this point I will ask you how your nutrition plan is going?
"But I do eat healthy."
This is the most common response I hear, but upon further investigation, you may be very surprised at what you see.
Here is an example of one Busy Mom's Healthy Menu Plan.
Let's take a look...
1 Whole Wheat bagel
2 TBSP Peanut Butter
16 oz Fresh Squeezed Orange Juice
1 cup trail mix
(1/2 cup almonds, 1/4 cup raisins)
Tuna sandwich (1 can tuna in water, whole wheat bread, cheese, mustard)
Spinach salad drizzled with olive oil and balsamic vinegar - 1/4 cup
Kashi Bar - Go Lean Roll
1 cup Brown Rice
6 oz Chicken
1 cup Broccoli
1 TBSP Olive Oil
Popcorn - 1 bag Healthy Choice
This is a great example of a day filled with wonderful, supportive choices - however, the amount of these choices can get you into big trouble when it comes to your results if you do not take the time to measure.
This "healthy eater" is taking in whopping 2,790 calories. According to her statistics and her goals, her maintenance calories are 2100.
To LOSE she would have to take in around 1600 cal a day but after days like this she is over by about 1190 calories.
At this rate she can expect to GAIN about One pound every 2 1/2 weeks.
Anytime you need to troubleshoot why you are not seeing results - you must have a way to track and evaluate what you have been doing. This is why a food log is one of the most powerful fat burning tools you could ever have.
For more tips and strategies to get your nutrition plan on track so you can begin to see the fat loss results you are working so hard to achieve, be sure to get your copy of Fit Yummy Mummy.
"I went through a big change in how I eat and that was for the better. The nutrition plan is so easy to implement! I can work it into my busy schedule. So far, I have lost 8 lbs and 8 1/2 inches while my friend has struggled with WW for years. Thank you Holly for creating this program. You have made a huge impact on my life and the life of my family!” ~ Deirdre
Sunday, January 27, 2008
Is there TRUTH in Foods that Speed Up Fat Loss?
I happened to come across an article about a lady who successfully lost weight (about 4 stone) in a course of one year.....The article was interesting alright but the key point which sparked my interest in that, was that she mentioned that having low fat cottage cheese or low fat yogurt just before going to sleep really helped in boosting the metabolism and hence weight loss......
Coupled with this is another article I read in the internet which stated that consuming about 3 six ounce servings of low fat yogurt daily would reduce stomach fat by about 60-80%. Now I would take that statement with a pinch of salt, but on reading both articles I seem to feel there might be at least some level of truth in both."
The quick and matter of fact answer is...There is no ONE magic, metabolism, fat burning food. In the process of fat loss, foods do not actually burn fat.
Fat loss occurs when you burn slightly more calories than what you take in. You can achieve this ideal energy balance by boosting your metabolism though a combination of resistance training, intervals and supportive nutrition.
For the example you posted - There could be hundreds of reasons why this woman lost weight.
Let's break it down to be practical:
The articles states she lost about 4 Stones or 56 pounds in 12 months.
To lose "weight" you simply need to take in slight less than you burn.
For her to lose 56 pounds in a year, she simply cut her calories back by about 500 a day.
In one week, she lost about a pound, so if there are 52 weeks in a year it is realistic for her to lose 56 pounds. This is one way to explain it.
Now eating the yogurt before going to sleep may be only ONE way she cut back. This strategy may have helped her to not eat a 500 calorie serving of ice cream.
Plus protein based foods do have a higher thermic effect - meaning the processing of protein requires more energy thus burns more calories. This in turn would help keep her metabolism elevated and increase her feelings of feeling satisfied as she cut out a higher calorie, after dinner snack.
Plus, is she exercising?
If there is ANY tip you can embrace that works like magic to boost your metabolism and burn more fat....it is to Get More Muscle.
Remember, muscle is your metabolism.
Any food that claims to boost your metabolism but there is no resistance plan in place - is short lived.
If she had a concern for her muscle and was performing resistance training, eating cottage cheese or a low fat, natural yogurt as the last meal of the day will actually help to keep the body fueled during sleep by providing a steady stream of healthy amino acids. These nutrients will be repairing muscles rather than the muscles be at risk of break down as we fast during sleep. This habit in turn keeps your metabolism slightly elevated while you sleep...if you have a concern for resistance training.
Lose weight with dairy?
"Only if you’re overweight, if you’ve been eating too little calcium, and if your weight-loss diet isn’t too high in protein or too low in calories." says Michael Zemel, the author of the dairy-burns-fat studies. Two other studies have found no impact of dairy on weight.
An FTC petition filed by PCRM, will end misleading claims made in the “Milk Your Diet. Lose Weight” and “3-A-Day. Burn More Fat, Lose Weight” promotions. In the FTC petition, PCRM charged that the dairy industry has used false and misleading advertising in its multi million-dollar, celebrity-filled marketing campaign suggesting that consuming milk and other dairy products causes weight loss.
USDA and Dairy Industry Halt Misleading Weight-Loss Ads After Physicians Group Complains to Federal Trade Commission
Sure, yogurt (void of high fructose corn syrup) and cottage cheese it may have benefits - but in the big picture of Fat Loss it must work together with ALL the other fat loss habits.
Bottom Line: There are no quick, fix fat zapping foods. In the process of fat loss, you must be able to make changes to your overall eating habits and incorporate an effective workout plan.
If you want the complete step by step formula for a metabolism boosting nutrition plan and short burst workouts that fit into your busy lifestyle, you must check out Fit Yummy Mummy .
"Ever since I met you magical things have happened to me and my family. I cant even put it into words all the emotions that I am feeling about this new lifestyle. It is incredible and I want to share this with everyone. If I can help one person who is down or help them to hang in there I will, they haven't hit that sweet spot yet!!! When they do, look out!!!
I still have a way to go, but this lifestyle is amazing and easy to follow. It keeps me motivated. Everyday there is a new change. We have to do the work, but your knowledge has given us power and the tools to succeed. You are instilling knowledge to help us raise healthy families who will live live long healthy lives. A whole new way to live life to its fullest. You can conquerer the world when you feel like a million bucks. You become confident and strong! Watch out Miss Holly, because when the world sees how all of us became Yummy Mummy's this website is going to be on fire!!!!!~ Sheri Meierle
"Thanks for developing this site, Holly! It is wonderful to have the ideas, support, and inspiration of others as I start changing the way I look at dieting and exercise. I started your program on Jan 1st and I still feel like I am "cheating" by only working out 15 minutes a day. My three year old likes to climb on my back while I am doing the plank exercises ( that should help, shouldn't it??). Anyway, thanks again for taking your program to the next level with this amazing site!"
The Ultimate Online Support System
Saturday, January 26, 2008
Get Off The Treadmill:
You cannot "run off" the Fat
I had the chance to speak with Rob Polous, author of The Fat Burning Furnace to find out why he is not a fan of cardio when it comes to fat loss. In fact his amazing fat loss methods do not even include traditional cardio!
Here is Rob's response:
"Let me be extra clear on this one, because my stance here confuses a lot of people. First off, I think it is a waste of time trying to "run off" your calories to burn fat.
This attitude will just wear you out over the long haul, and simply
doesn’t work as well as controlling your calories through diet
techniques. Also, studies have shown that regular moderately
paced cardio, where you run or bike at a steady pace for 30+
minutes several times a week actually causes you to store more
Here’s why this is the case.
When you’re doing this exercise, your body is using stored fat for fuel. This may sound good, but what this is actually doing is telling your body that when it encounters this activity again it needs a reserve amount of fat available to fuel the exercise session. I know it sounds crazy, but it’s true. On top of that, most avid runners can tell you about the injuries and nagging pains they have from the constant repetitive pound their joints and tendons take over the years...not something I would wish on my worst enemy!
Now, what does work for burning fat quickly is what’s known as interval cardio. And I know you know all about this , with your stair routines. This is where you perform a relatively short
cardio workout (usually 15-25 minutes or so) and you alternate periods of high to low intensity during the session.
So you might spend 1 minute jogging at a light pace, and then immediately switch to a near sprint for 1 minute straight, and then repeat the process several times. This type of exercise uses stored carbohydrates for fuel, not fat, so it sends a signal to your body to replenish your depleted muscles rather than storing a reserve amount of fat. Very different from the standard type of cardio that I loathe!
But believe it or not, I don’t even do this type of interval cardio in my own method. Why is that? Well, it’s because I realized a while back that the #1 activity you can do to burn fat is weight training or some form of resistance training.
This has to do with the fact that adding lean muscle to your body creates a powerful fat burning furnace that will automatically burn more calories at rest...significantly more.
What we’ve done with the type of weight training we do in Fat Burning Furnace, though, is combine interval cardio with weight training to create one short and simple fat burning, muscle, and strength building work out. Many people have called it the most efficient fat loss and fitness work out ever created."
Thanks Rob! You've helped to make it very clear that when it comes to Fat Loss - your workout routine MUST prioritize resistance training. Why waste your precious time on cardio for it is a proven fact, going longer and harder will only prevent you from achieving the fat loss you desire.
Rob Poulos is an expert fitness author and the founder and CEO of Zero to Hero Fitness. Rob created his "Fat Burning Furnace" system to help those looking to put an end to restrictive fad diets, long boring cardio workouts, and the need for super-human willpower for good.
Thursday, January 24, 2008
What Are You Feeding Your Children?
Brightly packaged, ready to eat, "kid friendly" foods?
Did you ever stop to take a look at the label?
Supernanny Jo Frost, made it very clear on last night's show about the negative impact highly processed junk food is having on our children. There is an absolute correlation between your children’s behavior and the processed foods you are putting into their bodies.
The foods you feed your children are processed if the strange words listed as ingredients are unrecognizable and nearly impossible to pronounce.
These "ingredients" are actually various concoctions used to color, stabilize, emulsify, bleach, texturize, soften, preserve, sweeten, add or cover smells, and flavor! Not exactly something you would purposefully put in your child's body.
Moms – the plain and simple fact is….we are busy. Busy to the point that when we make our way down the aisle at the store, our eyes are drawn to the products that look and SAY …”LOOK! I’m healthy!” I am sure ,any of us are familiar with the little flags that shout out the "pure goodness" a convenient meal or snack has to offer our children.
I would like to share just two examples - even though there are literally thousands of options I could choose from, ,that are pulling us in the wrong direction. Sensible Solutions is a popular flag on hundred of quick and easy options.
If you stop to flip the package, you will find that many are filled with:
30-50 g of sugar - loaded with HFCS
800-100 mg of sodium
Trans Fat - partially hydrogentaed oils
For example: Chicken Shake Ups Lunchables. Appears to be okay, has the green "sensible solution" flag....and only at 220 calories and 16 g of sugar... but upon closer inspection - this is only for the Chicken. You can only imagine what the Tropical Fruit punch, chocolate pudding and BBQ sauce contain.
BREADED NUGGET SHAPED CHICKEN PATTIES - (NUGGET-SHAPED CHICKEN PATTIES - WHITE CHICKEN, WATER, MODIFIED CORN STARCH, POTASSIUM LACTATE, CONTAINS LESS THAN 2% OF SALT, POTASSIUM CHLORIDE, DEXTROSE, SODIUM PHOSPHATES, CARRAGEENAN, SODIUM DIACETATE, LEMON JUICE SOLIDS, FLAVOR. BATTER - WATER, BLEACHED WHEAT FLOUR, MODIFIED FOOD STARCH, YELLOW CORN FLOUR, DEXTROSE, SPICES, GARLIC POWDER, EXTRACTIVES OF PAPRIKA, MONOSODIUM GLUTAMATE, CARAMEL COLOR. BREADING - WHEAT FLOUR, YELLOW CORN FLOUR, MODIFIED FOOD STARCH, EGG WHITES, WHEAT GLUTEN, DEXTROSE, SPICES, WHEY [FROM MILK], SALT, PAPRIKA, ONION POWDER, NATURAL FLAVOR. SEASONING - ENRICHED BLEACHED WHEAT FLOUR [BLEACHED WHEAT FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE, RIBOFLAVIN, FOLIC ACID], EGG WHITES, MODIFIED FOOD STARCH, SALT, GARLIC POWDER, ONION POWDER, PARTIALLY HYDROGENATED SOYBEAN OIL, SPICES, NATURAL FLAVOR, BROWNED IN PARTIALLY HYDROGENATED SOYBEAN OIL).
Since when is MSG and Trans Fat (partially hydrogenated oils) considered a "sensible solution" for our children?
According to Kraft's nutrition experts, he "Sensible Solutions" flag is an easy way to identify better-for-you choices from among many food and beverage products. Then I ask...Better for you than What???
How about some Fun naturally flavored water for your child? Capri Sun Roaring Waters "All Natural"are really just foil pouches filled with a solution of water, high-fructose corn syrup, and very small amounts of juice.
As Moms who care about the health and well being of our children, it is time to take responsibility and pay attention to the food that we choose for them. If we are are the product of what we eat, our children are a product of the food that we feed them. So why would you willingly set your children up to develop the unhealthy eating habits - the very habits we battle with on a daily basis.
Think about it like this...If you do not teach your children healthy eating habits, who will?
Where do you begin? Well, you already possess the most important strategy - teach by example. Make a point to let your child see you enjoying wholesome, natural foods.
If you are ready to get serious and are in need of guidance, encouragement and a step-by-step plan that walks you through the process of establishing a healthy lifestyle, not just for yourself, but for the well being of your family, Fit Yummy Mummy is your complete solution.
Wednesday, January 23, 2008
Get the Inside Scoop on What to Eat
"But I am eating healthy?" Are you sure?
Listen in as I share the inside scoop on how to eat for fat loss. You may be surprised to find out how what you are eating is preventing you from experiencing results. Special Guest Tina Martin - The World's First Fit Yummy Mummy - gets personal and shares the details about her transformation as a New Mom with MS and her Exclusive Tips on how to make this a permanent lifestyle change.
As busy moms we all too often fall prey to deceptive food advertising....
100% all Natural
Find out what to look for and how to avoid falling prey to misleading labels.
Plus - find out what foods you can eat to boost your metabolism and help you see results faster!
The Fit Yummy Mummy Radio show is Live every Wednesday at 1:00 (EST).
Grab your complete Fat Loss program here - Fit Yummy Mummy Lifestyle System
NEW - Membership and Social Networking Site for Fit Yummy Mummy's and those who are curious about the Fit Yummy Mummy Lifestyle. ClubFYM is the ultimate support system as you meet, connect with and get motivated by fellow Fit Yummy Mummy's.
Tuesday, January 22, 2008
Eat all you want and still lose weight! by altering your desire to overeat (what scientists call “increasing satiety”), you reduce your caloric intake automatically and you lose weight without “dieting”... without calorie counting... without complex meal plans, frozen foods or feeling starved... and, best of all, without even trying."
Too Good to Be True?
Let's see..... "
So - here it is! The Magic Pill that allows you to lose weight without trying.
You can eat all you want for the magic lies in taking away your body's ability to feel hunger.
"AKÄVAR®- 20/50 restricts caloric intake to below your daily caloric requirement, you literally pull excess fat from all over your body, including your waist, hips, thighs and buttocks (the body’s natural fat storage sites)... leaving your body thinner, trimmer and sexier than you ever thought possible."
Fact: You cannot starve fat off of your body.
Will you lose weight by not eating? Yep - but you can count on the majority of this weight loss to be water and lean muscle.
Taking a pill will not solve the underlying reason as to why you are overweight. The moment the pills run out - or you run out of money (at $40 a bottle and 1 bottle lasts about 15 days)- what do you think will happen?
This was advised on a support site for users of this supplement....Q: If I stop taking Akavar will the weight just pack back on? A: If you stop taking Akavar and revert back to your old eating habits, the weight will probably come back."
"It is advisable to add healthy eating and exercise to your diet plan, although it’s not required for you to lose weight."
Pills do not banish bad habits!
Yes, the weight will come back on. You have spent your hard earned money to slow your metabolism too an absolute crawl. The moment you do begin to eat more - you will put the weight back on and you may end up heavier than before you began.
Lesson: If it sounds too good to be true - it is. If it has nothing to do with eating right and exercising - it is a false claim.
Nothing worth having comes quickly and easily.
There is no way around true and lasting fat loss. If there ever was a shortcut it lies in short burst workout programs that increase lean muscle and feeding your body - not starving it.
Want to a fat loss program that delivers TRUE and Lasting Fat loss results?
by altering your desire to overeat (what scientists call “increasing satiety”), you reduce your caloric intake automatically and you lose weight without “dieting”... without calorie counting... without complex meal plans, frozen foods or feeling starved... and, best of all, without even trying."
Sunday, January 20, 2008
--Truth or Fiction?
"I read up somewhere that if you want to get the maximum benefits possible from every minute of cardio exercise, then we should get up early and do cardio before we eat our first meal because early in the morning before we eat, our levels of muscle and liver glycogen (stored carbohydrate) are low.
So during this 12-hour overnight fast, our levels of glycogen slowly decline to provide glucose for various bodily functions while we sleep. So when we wake up in the morning with depleted glycogen and lower blood sugar, it is the optimum environment for burning fat instead of carbohydrate. They even mentioned that up to 300% more fat is burned when cardio is done in a fasted, glycogen-depleted state.
Is there any truth in this Holly?"
To help get my point across, I am going to loosely quote Alwyn Cosgrove (minus the profanity) - he is quite possibly the world's leading fat loss expert.
"Let's take two twins. Both doing the same training program, taking the same supplements, and following the same nutrition plan in hopes of getting lean.
The only difference is that one of them eats 2 eggs for breakfast and then does 30 minutes of cardio, 3 days per week. The other does 30 minutes of cardio 3 days a week eating 2 eggs after the cardio session.
After 6 months what will the magical difference in Fat Loss be?
I'll tell you....there will be no difference.
30 minutes of steady state cardio will burn about 300 calories. Three times per week = 900 calories. Add that up for 26 weeks and we get a whopping 23,400 calories
6.6 pounds of fat,
in 6 months.
If doing it fasted, burned 30% more fat (which it doesn't), you are looking at another 2 pounds of fat in that same 6 month period.
Or an additional 0.07 pounds per week.
Fat people finish marathons all the time. Aerobic training doesn't do a lot for real world fat loss.
Even if you are hungry."
Let's just look at this from a common sense perspective. We know that interval training is by far the most effective way to perform cardiovascular exercise if your goal is fat loss.
We also know that elevating your heart rate significantly on an empty stomach, when your blood sugar is low, will most often result in nausea not to mention lower energy levels. This is certainly not conducive to high intensity interval training.
Besides, if fasted state cardio could potentially burn more fat, it could be potentially more catabolic to muscle tissue (breaks down muscle tissue), due to an increase in cortisol production for cortisol levels are already high in the morning.
When it comes to fat loss, fasted morning cardio will not be drastically more effective than cardio performed post-workout or even cardio performed in the second half of the day.
We do not live in a vacuum so we need to take research studies with a grain of salt... especially when they sound too good to be true. Better to see how this research plays out in the "real world" before buying in to it. And so far it hasn't passed the "real world" litmus test.
“Holly, I had a dr. appt. for a check-up yesterday. My dr. asked me, "Don't most people gain weight over Christmas? How'd you avoid that?" HA!!!!!! I loved it!!! I am so happy to be part of a club that supports healthy life choices. I look forward to new ideas, great fun and encouragement from all involved. I think others should know how amazing it is to be able to eat more, and lose fat! When people ask me my secret, I tell them that I'm eating more. :-) I also add in that I'm eating supportive meals that are good for me, and doing interval and weight training--in about 90 minutes each week. They are amazed! It's a fabulous plan! I love FYM!!!! Thanks!” ~
Saturday, January 19, 2008
Trista Sutter's Slimming Secrets
"After just five months of dedicated dieting and exercise, Trista Sutter has met her weight-loss goal of shedding all 30 pregnancy pounds."
30 Pounds within 5 months! This is every new moms fantasy!
Right after her son Maxwell was born (by the way he was 4 weeks early and she had him by C-Section) - Trista's main concern was of course - Her Mommy Belly!
What bothers you the most?
"My belly. It has a layer of fat, which, of course, your body has to put on, but it’s blubbery and I hate it. I want to be able to go bathing suit shopping for a vacation and not feel totally disgusted… I just don’t feel good in a lot of my clothes."
I hear this exact concern on a daily basis. So how DO you get rid of the Mommy Belly and get your pre-baby body back?
Before I get to the bottom of Trista's Slimming Strategies - I would like to say ... sure she had a trainer to help coach her through her transformation, but this 35 year old also had to adopt a new mindset - unlike her younger years, where she would workout for a week and get toned - in the process of regaining her pre-baby body Trista came to embrace that this is a lifestyle rather than a goal...she wants to "stay healthy for Max, feel sexy for Ryan and be proud of myself."
Every mom deserve to declare and realize this type of lifestyle. There is no reason to settle - there is no need to say it will take at least 9 months (or longer)- you have every right to put on your favorite pair of jeans or even a bikini and feel good about yourself.
And it absolutely is possible when you apply the strategies that WORK. Now on to Trista's Slimming Strategies. There are 4 strategies that even the most successful Fit Yummy Mummy's are living by.
1. Do not be afraid of Calories
If you want to lose fat - you have to eat. You cannot starve fat off your body. Cutting your calories too low will only slow your metabolism. Trista follows a 2,000-calorie-a-day diet to keep her metabolism humming.
2. Cardio is NOT the Solution to Fat Loss
Trista does not put all of her hard work into Cardio. Follow her lead! Do not waste your precious time and energy on hours of cardio. Fat loss is more than how many calories you burn while you workout....and more about how many calories you burn all day long, the goal is to boost your metabolism to make this possible. Long hours of cardio will only slow your metabolism.
3. Rely on Resistance
The trick to fat loss lies in boosting your metabolism, the more lean muscle you have - the higher your metabolism will be. Trista's circuit style workouts focus on full body movements. Due to her C-Section she could not do traditional "ab exercises" - which many new moms are lead to believe is the answer to getting rid of the mommy belly. This is a myth. Moms - you will get Sure, Fast and Lasting results when the focus of your workout routine is on full body, resistance training exercises.
4. Establish a Support System
When you have the love, encouragement and understanding of those close to you, who are there to support your highest good - Results are Inevitable.
Yes, Trista had to take responsibility to take care of her body while she was pregnant as well as make the choices and do the work involved to get her body back...we ALL have the same opportunities.....However, this entire process would have been difficult, and for some of us, near impossible without support. From her husband Ryan's willingness to care for their son while she took the time to focus on her health and fitness, to cooking dinner and all the way up to the fact that he recognizes Trista's relationship with herself will affect everything around her. Ryan says... "I'm just happy to see her happy with herself..."
What could You accomplish if you had access to this type of support?
If your support system is lacking, if you are afraid to eat for fear of gaining weight and you feel overwhelmed at the thought of starting a fitness program using exercises you no nothing about Take a breath and realize the solution is before you. You don't need to get a new family or go to the gym 3 to 4 times a week and workout for an hour. This is where we get down to the reality of a true Busy Mom's lifestyle and what she needs to be successful.
The Fit Yummy Mummy Lifestyle System addresses the fact that we are short on time with detailed, step-by-step workouts that only require 90 minutes a week with the addition of a membership site that filled with a network of women who provide support, encouragement and motivation unlike any other. Sign Up today and in a matter of week you can get your body back!
"The best part about Fit Yummy Mummy is how simple it is to implement. It takes a little planning and only 15 minutes per day exercising. It was a big change in how I eat and that was for the better. So easy to implement! I can work it into my busy schedule. So far, I have lost 8 lbs and 8 1/2 inches while my friend has struggled with WW for years. Thank you Holly for creating this program. You have made a huge impact on my life and the life of my family!” ~ Deirdre
“For me the two things that really sets Fit Yummy Mummy apart from other plans out there is that it is an all inclusive lifestyle plan. It's not a nutrition plan, it's not a fitness plan, it's both. But more then that is the support group. I've been on several forums and they always seem to have people that make you not want to be there. But this group being all women seems safer and friendlier then the other fitness communities. Holly's support to each individual who asks for it is also a priceless part of everyone’s success. I have recommended this program to friends and will continue to do so because it works.” ~ Lisa,
Monday, January 14, 2008
You have taken the time to write out you workout schedule and even set aside the time to do a couple of energizing routines.
The bikini is hanging on the mirror in your bedroom and your "fat picture" is posted on the fridge.
You cleaned out all the "junk" from the pantry. You feel in control and this time you are ready to turn your life around!
By the 2nd week of January, your “weight loss” journey turns a critical corner. Your motivation completely fizzles - you just don't have the time or energy to workout, the bikini on your mirror becomes a nuisance, the picture fell and slid under the fridge and the last trip to the grocery you found yourself stocking up on your favorite potato chips and chocolate bars. At this point you pray no one asks how your progress is coming along……
But should you? Is the interest of others always a bad thing? What if from the beginning you actually made it a priority to also involve others as you set out to reach your goals….to actually ask for help?
While motivation is a powerful tool for “weight loss” success, the fact is, however, that motivation just doesn’t last very long. And let’s be honest, what truly motivates us are RESULTS – but on a day to day basis those results can be difficult to recognize.
Imagine the tremendous, positive impact a support system would have on your motivation which in turn will affect your ability to achieve results. When you enlist the support you need from someone close to you or from an outside source - you receive almost immediate feedback in the form of encouragement, validation and advice. Plus you create accountability. These features in turn will refuel your motivation, help you stay on track, to stick to it as well as provide you with the resources to maximize your results!
In need of a Support System?
Your opportunity to do so is Now – but the window is small – take action and sign up for your copy of Fit Yummy Mummy by midnight, Wednesday January 16th and you will be enrolled in the ultimate support system - not only will you participate in the
VIP 21 Day Coaching Program where I will guide you step by step and get you started off on the right foot with a 21 day series of motivational emails and 3 weekly Coaching Calls - but you will also have the opportunity to join the newest resource for success -Club Fit Yummy Mummy - a membership and social network site where you can connect with women who understand your journey and your needs, surround yourself with positive support and gain access to the top resources that will catapult your success.
You will also receive 4 Additional Bonuses if you Act by midnight Wednesday, Jan. 16th:
1) Online Menu Planner - 12 months FREE Access
2) Fool Proof Nutrition Guide for the Fit Yummy Mummy and Child - By Cassandra Forsythe PhD (c) author of Women's Healthy – Perfect body Diet and co –author of The New Rules of Lifting for Women
3) The Busy Mom's Easy Guide to Finding the Perfect Pair of Jeans - By Tammy Gibson founder of A Mom in Red High Heels
4) Baby Got Butt -12 Weeks To An Amazing Butt - Created by Angie Schumacher and Carmel Wieland of WomensDietandFitness.com
Maximize Your Results - Establish a Support System - Sign Up for Fit Yummy Mummy Today!
Enlist in Club Fit Yummy Mummy – You deserve to be surrounded by those who support your highest good and who truly want you to succeed!
"Hi Holly - I am so happy you made this site it's just like facebook . I was beginning to feel lost without your emails but, now I can come to this site and hopefully get great support from you and everyone. I thank you for all your inspirational messages and finally, a female trainer who understands. Thank you." ~
"Thanks for the invitation Holly and I love keeping motivated and being inspired by others and their successes and journeys. I believe it's a choice you make every day :) Thanks so much for all of your motivation and inspiration, you are just terrific!" Take care, Rogue
"Thank you so much for this site! I have only been on it for a few min but already love it!"~ Kelli
"Hi Holly! Thank you so much for all that you have done for us so far! I love the new site and how easy it will be to keep in touch with everyone! I look forward to a fun journey ahead to achieve some true yummy-ness! You're the best!" ~ Marloes
"Thanks Holly! I admire your dedication and drive to help keep us all motivated. It is my hope that you are blessed by all that are involved in this club". ~ Susan
Visit Fit Yummy Mummy for complete details about the New Year, New Body in 90 Minutes a Week 72 hour Promotion. - HURRY - These specials end at midnight on Wednesday, January 16th!
Saturday, January 12, 2008
I had always been small growing up, and was always in shape while in high school. After high school, even though I did not exercise, I still managed to stay looking pretty good. When I found out that I was pregnant, I was worried about how much weight I would gain.
During my first pregnancy, I gained at least 50 pounds by the time I delivered. I was afraid that it would never go away! Well, when you don’t work at it, it won’t go away.
I lost weight slowly, but never regained the shape that I had before. I thought that it was just going to be that way.
A little after my daughters year birthday, I was pregnant again! I had not lost the fat from before, and now I was going to start gaining more! I knew that I could not do anything about it at that point, so I just enjoyed the time that I was pregnant.
I gained another 50 pounds with this pregnancy! Oh well, I had done it before I could do it again. The difference was, my stomach hung a little more, and I kept more of the fat. Again, I lost almost all of my weight, but I never lost the fat.
Yet again, after my second daughters first birthday, I was pregnant again! Here we go, for a third time! Another 50 pounds and more fat than before! This time was different though, I never could loose the weight! Before I could loose the weigh just not the fat, and this time I was left with both.
I knew I would have to start to exercise! I did just that. I joined the local women’s gym, and they put me right on the butt blaster, the ab bench and the treadmill. They told me to do 30 minutes to 40 minutes of cardio each time I come.
Well, I did. No results. Nothing! Here is was, 5’ 0”, 120lbs (used to be 97), with a body fat percentage of 28.29%. I felt horrible! Thankfully, my loving husband was noticing that there was no change and was not afraid to talk to me about it. He suggested that I try to do the New Rules of Weight Lifting workouts. Me with dumbbells, the bar, dead lifts, at the gym? What would people there think? Everyone else was on the treadmill, and I was doing dead lifts and other “manly” exercises! Yes, people did stare, especially when I would walk by them on the treadmill when I came in, and walk by them, still on the treadmill when I left!
This started to change my attitude about working out. My husband would help to teach me things about lifting. He would say, “Alison, don’t worry about lifting heavy weights, you are not going to get bulky, you can’t get bulky!”
It was hard to believe that I couldn’t. The trainers at the gym told me that I could. That was also when I began to realize that the “trainers” did not even know! I saw one of the trainers tell a girl, while I was lifting heavy, “be careful what you lift. Make sure you stick to high reps and light weight. We don’t want you to get bulky,” to a new member of the gym! Crazy!
I got some great results, but I also got to a point where I was staying the same. I went from 28.29% body fat to 23.4% in a year. Not bad.
Thank God, again, my husband suggested something else. He said, “Alison, I think I have found the thing that you have been looking for, for a long time. Will you please read this?” I said yes, kind of confused.
This begins my life with Fit Yummy Mummy! He sent me a link to a program called Fit Yummy Mummy. When I started reading, I put on the defensive right away. Does he think I am fat? Is that why he sent me this? No. He cared about me, and wanted me to be happy with myself.
I said, ok, I will try it. I signed up for Fit Yummy Mummy and was kind of excited to see if the stories I read about the other women were true. One thing that I had never thought about was the food that I was putting into my mouth. That was one thing that I did not want to give up. If I wanted pizza, I wanted it. Yes, I came to my senses, and ate the
After the second week of Fit Yummy Mummy, I had lost 1.75 inches around my tummy! I was feeling great. By week three the thought of my old food started to make me ill at the thought.
Now, after 10 weeks on Fit Yummy Mummy I feel and look better than I ever have. Yes, even before the kids!
My husband loves the way I look, but it most of all happy that I am happy! I am now down to 20.17% body fat! I only look at the scale when I do my measurements, and I don’t even care what the number is anymore! I have learned so much about exercising, and why you do certain things and for how long, and also about food. I now know what to look for in the store, and I know what to eat, when, and how much! I just feel great, and wish that I could tell every woman about this. Not just new mothers!
Fit Yummy Mummy is not simply a diet or workout... it is a lifestyle change. It truly has changed mine, and my children! Thank you Holly for everything you have done for me, and for my family. I truly do feel and look like a Fit Yummy Mummy!
Alison Liddic, Kettering OH
Thursday, January 10, 2008
Our First Radio Show!
Please join me and the Fit Yummy Mummy's in the making for our very first Fit Yummy Mummy radio show.
Friday, January 11 at 1:00 pm (EST)
Fit Yummy Mummy Radio is dedicated to busy moms who want to burn the baby fat and get their body back.
Topic for Friday's show is to start off the New Year on the right foot. Discussing everything from Resolutions to Results!
You may choose to listen in from this blog post or visit http://www.blogtalkradio.com/FitYummyMummy
to participate in the live chat room or even be a guest by calling in.
I look forward to chatting with you!
Wednesday, January 9, 2008
You are Officially One Week into your New Year's Resolutions
"My goal is to finally Lose Weight and Get Fit!"
So, How are you doing so far?
Did you start off strong ...but now suddenly feel the urge to make excuses as to why you just don't have the time?
Maybe you are second guessing yourself - thinking that now is just not the right time for you.
Or are your feeling frustrated by the scale and it's inability to show your progress - thinking to yourself that this just doesn't work?
Before you completely abandon your "weight loss" efforts and join the millions who "give up" year after year, you need to know what is happening, why and what you can do to stay on track.
Here are 3 Tips to turn your Resolutions into Results!
~ Back Track: The first thing you can do to protect your goal against becoming yet another failed resolution is to go back to square one....it shouldn't be that hard - it was only a week ago. Time to revisit your goals. What was it that you are setting out to achieve? Once you remind yourself you have 2 questions to ask yourself.
1. Is this realistic? Now this can easily be distorted by fad diets which "promise" to help you "lose weight" - and a lot of it, quickly. This is especially true of the most popular weight loss show "Biggest Loser" - which after last night will make you feel like a Loser if you only lose 1 pound in a week - or nothing at all. If you have compared your goals and your results you need to know this is NOT the way to gage your success - especially if your rest all of your success on scale weight.
It is VERY common for Fit Yummy Mummy's to experience little to no change in the scale during the first 4 to 6 weeks. Reason being - their goal is to increase the amount of lean muscle to create a supercharged metabolism that will burn off more fat and keep it off. Instead they notice an tremendous increase in energy, elimination of cravings and hunger and their clothes are getting lose to the point where it is time to go down a size and they FEEL so much better about themselves.
If your "weight loss" program tells you that your success hinges on scale weight - it is time to find a more supportive, longer lasting, positive life changing approach.
2. Why? What is your reason? Why do you want to "lose weight"? Keep asking why until you come across an answer that hits a nerve. This will help to provide the fuel for your motivation.
~ Implement a Zero-Tolerance Policy - NO MORE Excuses
By now I am sure everyone has seen the very powerful YouTube clip created by Nike that will banish any inkling of making an excuse from this point forward.
The moment you make excuses or place blame is the moment you give up the power to make a difference in your life. If you catch yourself about to make one - stop yourself! Take a look at your reasons Why and review this video.
There is absolutely NO reason why you must go at this alone. At least the "Biggest Loser" got this part right as far as teaching the viewers what it takes to get results. Having a support system will help to keep you motivated, listen to your struggles, relieve your doubts and most importantly Hold You Accountable!
If you are at your wits end for you are unable to establish a reliable support system, Fit Yummy Mummy has some exciting news to share with you on Monday, January 14th. You do NOT want to miss out on what you will be offered!
The best of intentions will do nothing to help you "lose weight", banish the mommy belly, get more energy, or to simply feel better. Stop the lip service and just decide to do one thing that is a positive step in the direction of the results you desire.
"I don't have specific measurements. However, my clothes are noticeably looser.
I have a lot more energy. I am much stronger. I can do 4 real push-ups! I can actually see a tri-ceps muscle. I am not spending hours upon hours exercising and getting stronger and leaner.
The best part about theFit Yummy Mummy program is how simple it is to implement. It takes a little planning and only 15 minutes per day exercising. It was a big change in how I eat and that was for the better. So easy to implement! I can work it into my busy schedule. So far, I have lost 8 lbs and 8 1/2 inches while my friend has struggled with WW for years. Thank you Holly for creating this program. You have made a huge impact on my life and the life of my family!" ~ Deirdre ThompsonWhat are you waiting for? Sign Up Today and Unleash Your Yummy-ness!
Sunday, January 6, 2008
How to Achieve the Best Results with your New Years Workout Plan
Many of you have taken action on that promise to yourself that THIS is YOUR Year – this time you WILL Lose Weight. I know – because I am in the gym and it is PACKED plus I even see you outside, getting a power walk or even a run in.
Your goal is to get results and fast – however, many of you may have turned to a workout that is familiar and safe to help you begin. Good – because you are DOING something – NOT so good if you want to see Results. You know the saying….. “If you keep doing what you’ve always done, you get what you’ve always gotten.” So it’s time to get more out of your regular workout routine in order to see and feel results – and fast!
Here’s How To Give Your Workout Makeover:
1. Are you a "cardio queen"? Ah – Cardio…the exercise of choice when it comes to Burning As many Calories As Possible so you “Lose Weight”. Notice how I keep highlighting “lose weight”? What is your goal again? Well if it is to get rid of the stubborn fat – your goal need to be Fat Loss. Cardio plays a roll, but requires a specific method.
If you someone who gets on a let’s say a treadmill and spends endless hours on it in the hopes of losing body more fat – you are spinning your wheels. Sadly, it is not uncommon for women to spend 90 minutes and longer “doing” cardio. Honestly – who has the time? Plus, where will this take you? How much more of your life are you willing to give to a treadmill?
This strategy is completely ineffective. Not only do long bouts of cardio prevent you from losing body fat, these sessions actually slow your metabolism and cause your body to store more fat!
Revamp your Cardio and perform Short Burst Intervals. The shorter, more-intense your session, the more you will burn more overall calories and preserve muscle, which will not only boost your metabolism but help you created that tight and lean look as you reach your ideal body.
Begin by alternating short periods of high and low intensity. For example – if you are used to walking on the treadmill at a 3.8 pace for 45 minutes – try this instead. Begin walking at 3.4 for one minute, then increase the intensity to 4.2 for 30-60 sec. then return to 3.4 for 1 minute – just long enough to catch your breath before increasing the intensity again. When you “do” intervals – you dramatically cut the amount of time it takes to workout and see results twice as fast.
2. Don’t Resist Resistance Training? Time to Begin!
Resistance training is the most effective way to reshape your body and the ONLY way to increase lean muscle – this is vital for Muscle is your Metabolism.
Be sure to include full body workouts - targeting your upper body, lower body and core. Dedicate at least three total body routines a week.
Get the most out of your workouts by keeping the intensity high, meaning that you want your muscles to be challenged with 3 sets of 8 – 12 repetitions. This can be easily accomplished with short burst resistance training. Using low weights with high repetitions (more than 15) your time is not being used productively.
3. Perform Cardio AFTER Resistance Training
An intense Intervals session will only take away from an effective resistance training workout. Starting out with resistance training also ensures your energy level will be high and your intensity won't suffer during the part of your fat loss program that matters most to your results. If you reverse the order, you may not be able to work at the same intensity which may hinder your results.
4. Keep your self Challenged
Each time you workout whether it’s adding slightly more weight, an extra set, changing the order of the exercises or increasing the intensity of your Intervals, you need to keep the metabolism boosting benefits coming. Variety is essential for your body will adapt to a workout routine in as little as 3 to 4 weeks.
Finally, as you begin keep in mind to NOT over do it. You can’t see dramatic results overnight - no matter how many days in a row you work out - no matter how hard you work. Fat Loss is a PROCESS.
So take it easy, set a REALISTIC Goal and focus on daily progress and improvements. And keep in mind...If you want to improve your shape, reclaim your pre-baby body, increase your energy, lose the stubborn fat or simply look better and feel better Fit Yummy Mummy is for you!
“I Love doing these workouts, the short burst cardio is a life saver! I have 4 boys so I don't have a lot of time, but I can always fit in your workout and I love doing it! Thanks for all your support! By the way I LOVE the workout DVD. If your thinking about making another one, that would be great and I would love to purchase it!” ~ Pam O'Donnell
“I wish that I would have found Holly Rigsby's Fit Yummy Mummy Program years ago as it would have saved me over 10k a year on my Personal Trainer! Holly has a clear understanding of how to get strong yet lean and gives you step by step advise. I highly recommend the Fit Yummy Mummy Program to everyone as I have implemented her workouts into my routine and have seen great results.” ~ Posh Mama
Founder of Posh Mama Online Magazine and Social Network www.poshmama.com