Wednesday, July 30, 2008

Lasting Results: #1 Reason to Join the Challenge

A Transformation Challenge is a gift that keeps on giving!

"I officially joined the Summer challenge a few days ago, and looking back at my pictures from the winter TC, I couldn't help but share them.

If there is anyone out there who started the Summer Transformation Challenge but feels de-motivated because "this is just going to take FOREVER before I reach my goals", please read on!

I know exactly how you feel.

Half way through the WTC (winter transformation challenge) I got very frustrated because I was working so hard, and I couldn't see any results.

Looking back, I wish I hadn't been so worried.

Maybe I didn't reach all my goals by the end of the 1st challenge, but I think I did darn well, and I acquired excellent habits.

Below are all the pictures I took so far:
"before" WTC (28 feb)
"after" WTC (28 May)
and finally "before
" STC (24 July).

I don't know what you think, but when I saw these, I thought "WOW, it looks like I have been doing a "between-challenges" challenge !

And the fact is: I thought I was on cruise control.

Working out 3 times a week becomes such a habit that I barely notice it. It's like brushing my teeth: skipping it would feel too weird.

The point I am trying to make it: maybe we are not all built to become bikini models in 12 weeks, but a challenge is not a race.

So what if I haven't reached all my goals yet: I know I am on the right path. And at the risk of sounding WAY too self congratulating, I am thrilled about what I have achieved so far. I hope you will enjoy the Summer Transformation Challenge as much as I enjoyed the last challenge and build habits that last a lifetime!

Best wishes to everyone,


There's Still Time Lose 20 lbs. This Summer!

Get Your Body Back

Join the Summer Transformation Challenge

HURRY - Deadline to enter July 31st
.Click HERE to Join ClubFYM and Register Today!

Sunday, July 27, 2008

21 Days to a Lifetime of Results

Another Fit Yummy Mummy Success Story ...

....and Secrets to Success! The most amazing part...we've only just begun the 12 week Summer Transformation Challenge!

Challenge Details => HERE

See how Kathleen has made some amazing progress in a mere 3 weeks.
Her success also gives YOU some insight into what it takes to be successful.

"They say it takes 21 days to form a new habit.....well......these past 21 days have been PHENOMENAL!!!

I can't see myself EVER going back to my old way of doing life.

I am not perfect....I am so far from perfect.....but I am making much better choices.

Here are some of the little things I've noticed over the past three weeks.

1. I PLAN for 2-3 cheat MEALS a week instead of bingeing on treats EVERY DAY AT EVERY MEAL AND BETWEEN MEALS!!!!

I don't feel deprived. I don't miss the sugary highs and lows. I don't crave anything.

2. I make healthier choices.

Last night we had pizza for dinner. A typical pizza dinner for me would include 3 cans of diet coke, and about six slices of pizza, followed by dessert, a movie and a late-night binge.

Last night I had two VERY small squares of pizza (probably the equivalent of one normal slice), with a HUGE spinach salad, and a glass of water. Afterwards we spent almost 2 hours at the park and I PLAYED TAG with my kids. I didn't sit on the sidelines and just watch.

3. I make my health a priority.

I'm no longer making excuses as to why I can't exercise. Instead I plan it into my day and I say NO to things that get in the way of that!!!

4. I'm trying NEW things!

I'm still largely eating the same fruits and veggies but I'm slowly branching out and trying new things. I tried Susan's Spinach Smoothie ( a recipe I think I got somewhere in the forum) and YUM YUM!!!! Once I got past the name and the colour it was really good....and a GREAT way to get in some fruits and veggies!!!

5. I've lost my appetite for TV.

I was something of a television addict before and could easily spend 8 hours a day in front of the boob tube!!! And now.....I'd be pushing it if I said I'd watched even half of that in the past three weeks!!! Instead, I work out, clean my house, play with my kids, read, or do something productive that makes me feel good about myself!!!

6. I FEEL amazing!!!!

I just WON'T ever go back to feeling tired, sluggish, angry, and hopeless!!!! This feeling is worth more than any number on the scale (although I won't lie....I'm praying I see SOME sort of loss next week when I take my measurements again)!!

New habits are forming.....and old ones are dying off......and you couldn't pay me enough to go back!!! The tank is filled with fuel, the skies are sunny, and this girl is ready to RIDE!!!!!!"

~ Kathleen, Proud member of ClubFYM and Summer Transformation Challenge Participant

What have you done over the past 3 weeks?
Don't you deserve to say and feel what Kathleen has shared here with you today?

Ready for a change?
Get the support, accountabilty and honest, straightforward resources you need to finally achieve the results you've been wishing and hoping for.

Join ClubFYM and begin to change your body and your life today!

Join HERE=>

21 Day Results

What can YOU achieve in just 21 days?

Participants of the 12 week Summer Transformation Challenge are already sending updates in on the results they have achieved in just a mere 3 weeks or less!

Challenge Details => HERE

I Lost 10 Inches Total all Over so Far!

"I just had to share w/you about how it's going so far on the Challenge. I am amazed every week how better and stronger and more confident I'm feeling....AND, that I've lost 10 inches total all over so far!!!

I've lost 2" in my chest, 3" in my waist, 1.5" in my hips, 1/2" in my arms and 3" inches in my thighs. I am BEYOND excited about this. It is so unbelievable and such a motivation to keep going and push myself to do better.

When I was at my hair stylist's on Wednesday last week, the first thing she said to me was, "You have lost weight!". Oh, my....I had not heard that in sooo long from ANYONE. Of course, she asked what I'd been doing! I told her all about the Fit Yummy Mummy program.

I already referred my best friend Tiffany Austin and she signed up 2 wks. ago. When I called Tiff the other day, I asked her what she was doing and she had to call me back b/c she was doing her intervals! I'm so proud of her.

Anyway, girl, I've got to tell you how THANKFUL I am for you and the hard work you have put into this program.

Thank you for your desire to help others and for pouring your life into this. You have no idea how many lives you're helping to change for the so many ways! And now I'm excited to tell others about this!

I still have quite a ways to go, but I'M GETTING THERE. That is the always be changing for the better. I haven't felt this good about myself in quite some time. I can echo the words of Kathleen in this...that I'm definitely changing from the inside out.

Take care and THANKS AGAIN!"

~ April, Proud member of ClubFYM

Increased Confidence!

"I have just finished the first week of the transformation challenge and I am already starting to see one important result: my confidence! One of the things that amazes me is how EASY it is to eat healthy. This past week I tried to make all of my meals supportive and I had no trouble doing so.

I would like to send out a special thank you to Holly for making my transition into the program so much EASIER! I emailed Holly questions and asked her questions on the forum; she replied to EVERY SINGLE question. So I am confident as I continue my journey into the challenge because everything is clear and there are no gray areas.

I hope everyone else who has joined the challenge is doing just as well as I am. I can already see that this is going to be amazing experience for me!!!"

~ Sana, Proud member of ClubFYM

Look New and Improved for the Holiday Season!

"It just occurred to me. The holiday season is just around the corner after the Summer Transformation Challenge ends. Thanksgiving, Christmas parties, and the season of getting together with friends and family and share WARM thoughts. For those on the other side of things , it kicks off the beginning of the warmer weather and the upcoming summer season.

What a PERFECT time be having and participating in the Transformation challenge. To walk into those celebratory occasions with a strong mindset focused on support nutrition, enjoying yourself, and looking healthy and fit all in one.

For me, I will be done the STC just before Thanksgiving and before my birthday and I think it's a perfect way to ring in a new year of my life. With the ground work for many healthy ones to come as best as I can live it.

I will be looking my best, with increased wisdom and knowledge not just from my experiences, but from the choices I have made and the ones I will be making during the STC.

WOW, and it will also mark the date (just over a year in September) when I first found and contacted Holly and received my first download and the start to what is now my FYM lifestyle.

These are exciting times ahead and with a plan of action and the fun and support that will be shared along the way, I plan on loving every minute of this STC experience. Let's do this!"

~ Elisa, Proud member of ClubFYM

Make the most of Your Summer...Join the 12 Week Summer Transformation Challenge and Exceed your expectations today!

Join HERE=>

Friday, July 25, 2008

Fit Yummy Mummy 2nd Place Winner Joins Challenge Again!

Your Summer Motivation!

"Staying motivated and positive since I first began my Fit Yummy Mummy lifestyle at the beginning of the year. I cannot believe 6 months have gone by so quickly!

I have gained so much more than 2nd place in the Spring Transformation Challenge ~ since starting the Fit Yummy Mummy lifestyle I have gained strength, energy, a love of life, a sense of self worth, and some wonderful amazing women that I am so proud to call friends and family!

I am so truly grateful to Holly and her amazing lifestyle programme, she has truly changed my life, to the ladies on ClubFYM for all their ongoing support.

Wishing all the Summer Transformation Challenge participants good luck."


Just a reminder of the Results you can achieve....

Find more videos like this on Club Fit Yummy Mummy

You have until July 31st to join ClubFYM and Register for the 12 Week Summer Transformation Challenge!

Join HERE =>

........There's Still Time..............
Lose 20 lbs. This Summer!

...............Get Your Body Back
...Join the Summer Transformation Challenge
HURRY - Deadline to enter July 31st
.Click HERE to Register Today!

Thursday, July 24, 2008

7 Stay Fit Travel Tips

How to Achieve Results while on Vacation

I have been traveling on and off for the past two weeks. This week marks the last of our summer vacations and trips to visit family. I know first hand how being away from home can take a toll on your fitness regimen.

Vacations are notorious for quickly packing on the pounds this summer. From road trips, to camping, to amusement parks, to visiting with family – each destination is filled with tempting food and drink as well as a change in our exercise routine.

With the start of the 12 Week Summer Transformation Challenge ( this month, many of you have put fort the effort and have been great making progress over the past three weeks. I have received several questions regarding the best plan to have in place to prevent a setback.

Begin by considering if you would like to go into Maintenance Mode - just maintain your progress - or Results Mode - KEEP making progress. This will determine your plan of action as well as the level of commitment to your vacation eating and exercise plan.

Stay Fit Tip 1: Remember WHY you are going on Vacation.

If the goal is to feel refreshed after you return, why abandon all of your healthy habits only to return feeling like you need to be a “slave” to your workouts in order to make up for all the weight you gained. No amount of eating or drinking is worth the effort it will take to remove those excess pounds. Make good choices while you are away and you will be more prepared to overcome any travel fatigue, so you return to your normal routine feeling rejuvenated!

Stay Fit Tip 2: Prevention is KEY

In the long run, prevention is always better than the cure.
If you already know ahead of time that you will be practicing in some overindulgence, ,vamp up your exercise and eating habits NOW.

The best part about this type of approach is that you have a deadline. This will help keep you motivated to stick as closely as you can to your FYM plan. If you have the time, begin 2 to 4 weeks prior to leaving. This gives you the opportunity to lose 4 to 8 pounds of fat – all before you leave! Allowing you more flexibility while you are away.

Stay Fit Tip 3: Meal Management Strategies

The last thing you want to do prior to, during or after vacation is to not eat.

If you choose to skip your meals, two wonderful things happen to your body. First, your metabolism slows down. Next since you brain thinks that you are starving it will tell your body to store any food that it does receive in the form of fat. Skipping Meals = Weight Gain!

The best thing you can do for your body is to begin each day with breakfast and eat a supportive meal or snack every 3 hours. This in turn will fuel your metabolism, provide you with an abundance of energy and allow your body to burn more fat 24-7.

Stay Fit Tip 4: Plan your Splurges

Just as I encourage you to plan your cheat meals with your everyday nutrition plan, you can do the same while on vacation. For instance, if you know you will be enjoying a bountiful lunch, avoid overindulging during breakfast. Instead make your other meals that day light and more supportive. Keep in mind that a typical restaurant entrĂ©e is about 1500 calories – that does not include bread, appetizer or dessert. Keep your meals as healthy as possible, try your best not to over eat, and enjoy yourself by eating things you wouldn't get at home.

Stay Fit Tip 5: Avoid Fast Food

It never fails, while on our way to our destination spot, we either find ourselves at the Starbucks or McDonald’s in the airport or on the highway, taking in far too many calories before we even get there! Don’t let this happen to you. You can get this junk food anytime. Save your vacation calories for more exciting and rare treats. Avoid the on-the-go temptations by making a point to eat something before you leave or pack some travel snacks such as almonds and dried fruit to help curb your appetite.

Stay Fit Tip 6: Get Moving

The simplest and easiest fitness routine is right outside your door. On vacation there’s no better time to enjoy the benefits of just moving more!

Plan a to get out and watch the sunrise or sunset. The purpose of a vacation is to enjoy the amenities, sights, and sounds your destination has to offer.

Stay Fit Tip 7: Forget the GYM

Yes, to avoid unwanted weight you have to exercise….but don’t feel as if you need to spend your time in the hotel workout facilities or a slave to your regular workout routine. You’ll just set yourself up to make excuses. You do not need any equipment to fit a fantastic fat burning workout into your vacation plans.

All you need is a little space and your Body!

Check out this routine –

Stay Fit Travel Workout

1. Y- Squats – 10-15
2. Push Ups – 10-15
3. Lunges – 8-10 each side
4. Burpees – 8-10

Perform this body weight circuit 3 to 4 times in a row with little to no rest between moves. Get an energizing workout in a mere 10 minutes or less!

Body weight workouts are intense, burn tons of calories, plus they make you look and feel amazing while you are enjoying your vacation. Plan on fitting at 2-3 workouts in for each week you are away.

***Free Travel Fitness Workout Video***

For a Follow along Video - be sure to log in to ClubFYM.

Members have access to a Free Travel Fitness Workout Video!

Your Stay Fit Travel Workout can be completed any where, anytime of the day.

Travel Workout Tips....
~ Be sure to try out your travel routine at least once at home.

~ Plan your workout for first thing in the morning (right before you shower)-- getting this out of the way gives you a positive frame of mind, allowing you to fully concentrate on your guilt-free vacation fun.

For more Summer Fitness and Fat Loss Tips and Support, be sure to join ClubFYM.

FYI: The deadline to enter the 12 Week Summer Transformation Challenge is next week - July 31st! Be sure to grab your copy of Fit Yummy Mummy => HERE and join ClubFYM => HERE to get registered Today!

Vacation and travel doesn’t have to equal weight gain. You have the knowledge and tools to eat well and stay fit, all you have to do is follow through.

It’s okay to indulge but don’t abandon your healthy habits altogether. Try to take in all of the sites and events your vacation has to offer, spending time with the ones you love and enjoying time away from home.

Wherever you go, whatever you do, have fun, relax, and enjoy your vacation!

~ Holly

Monday, July 21, 2008

Taking Responsibility for Your Actions?

Accountability: The Key to Sure and Fast Fat Loss

A lack of accountability is one of the biggest reasons why women struggle and fail time after time with their weight loss attempts.

If you only have yourself to answer to each day and each week, who is there to lift you up, to encourage you to stay strong, to help you forgive yourself so you can stay on track?

Yet, many of us still insist that we can lose weight all on our own. Good news have the choice to end this cycle of failure.

If you are truly serious about gaining a healthy lifestyle and reaching your fitness goals, accountability is one of the most important aspects of taking responsibility.

You do not have to do this alone. Get the support and accountabilty you need to finally succeed. Take Kathleen's word for it....

The Sheer Power of Accountability as shared by Kathleen, a real woman, with real weight loss needs, who is finally seeing Real Results!

"I have just completed two glorious, grand, phenomenal, amazing, wonderful, beautiful, liberating, magnificent, superb, splendid, marvelous, unbelievable, spectacular, awe-inspiring, astonishing, brilliant, extraordinary, incredible, remarkable, mind-blowing, tremendous weeks of the Summer Transformation Challenge.

Me....I did it. ME!!!!!!

It's almost hard to believe.

Me.....the girl who's never stuck with ANYTHING longer than a few days, and the girl who didn't want to post her before pictures, has two ridiculously amazing weeks under her belt....and can now finally see the light at the end of the tunnel. It's not shining brightly yet but I know it's there....and I'm on my way!!

I can't even begin to explain how different I feel.

I used to be tired ALL the time! I complained that I couldn't make dinner, I couldn't play with kids, and I couldn't clean the house. Now....I'm doing those things just because I can, I want to and they make me happy!!

I used to be bloated and gassy ALL the time! I used to complain about IBS. Turns out crappy food equals a crappy feeling, plain and simple (for me)!!! Good food gives me energy, positive feelings, and a brighter outlook.

I'm wearing tank tops!!!!!

I watched an hour of TV tonight and it felt like the longest hour of my life!!! I don't know that I care to waste my precious time watching someone else's idea of life. I would much rather be participating in my own.

I'm saying NO to crappy food and YES to exercise, fresh veggies, and cold water.

I'm happier, more alive, more confident and much more able to face each and every day!!!!!

Have I lost any weight? I have no idea.

Have I lost inches? I have no idea.

Are my clothes fitting better? Not really.

So for me to recognize and embrace a FEELING, without a concrete number is a huge step for me!!!

And YES, YES, YES......this has all happened in just two weeks!!!!!

I still have a very long way to go.
~I am not content to weigh 200+ pounds.
~I am not content to sit on the sidelines of life anymore.
~ I am not content to just be.
~ I am not content to live as I have lived for so long!

I am ready to live with meaning, purpose, energy and life!!!!!!!!!!

And if I can do this, anyone can do this!"

~ Kathleen, Proud member of ClubFYM

Click HERE to Join The 12 Week Summer Transformation Challenge

You may register anytime between now and July 31st.

There are many tips, tools and features, so take some time to browse through everything this Challenge has to offer.

- FREE 12 month access to Online Menu Planner

- Save 20% off your Prograde order

- Access Expert Interviews

- A ton of additional audio and video resources to help you maximize your results each step of the way!

- Coaching Calls with Holly Rigsby
I will also be offering a BONUS Coaching Call this Tuesday to Motivate the FYM"s who are rearing and ready to go - plus I am excited to get everyone on the call too!

So be sure to Sign Up Today so you do NOT Miss OUT!

Click HERE for Summer Transformation Challenge

Sunday, July 20, 2008

Anti-Cellulite Quick Tips

A Guest Post from Victoria Johnson

Author of Thin Thighs

My Journey

My passion for anti- cellulite programs started when I was in junior high school. I was an overweight kid that fluctuated in weight through high school and college. By the time I had graduated from college I was over sixty pounds heavier than I was in high school. Even though I studied Physical Fitness in college and was heavy into dance and fitness, I was still overweight and I obviously was not doing what I was learning.

I had cellulite when I was heavy but I was able to lose the weight with a lifestyle of low carb eating, Thing Thighs program and consistently following detoxification principles. I am proud to say that I have lost the sixty plus pounds and I am long time member of the dimple free society! I am a walking breathing testimony that you can lose those lumps and you can have smooth legs, pretty arms and flat abs.

Here is some basic information about cellulite and some great tips to help you get started on your journey to smooth and sexy thighs.

What is Cellulite?

Cellulite is found in both overweight and slim women but excess weight makes cellulite worse. It is considered a normal occurrence resulting from uneven fatty deposits, mostly below the waistline. Cellulite is the accumulation of fat, fluid and toxins that develops under your skin. Cellulite is mostly a women's problem. Men tend to have lower percentages of body fat than women, which is ultimately responsible for cellulite.

Most of the treatments advertised today that include pills, suction machines, creams and wrapping the skin are not really effective solutions to getting rid of cellulite.

Liposuction can surgically remove fat cells but it is not a permanent solution and requires repeating the treatment over and over again. Plus it is quite an expensive procedure for the average person.

Sarah, since you are prone to cellulite, lifestyle changes through diet and exercise are the best way to help reduce the fat cell size. Detoxifying your body will also help get rid of the trapped fluids under your skin. Resistance training with light weights, cardio and stretching, will tighten and shape your muscles and connective tissue while increasing blood circulation.

A good anti-cellulite diet includes eating low-fat, low-carb, high fiber foods especially fresh fruits, vegetables, and whole grains.

Victoria’s Anti-Cellulite Quick Tips – 30 day Quick Start

  • Drink 2-4 quarts of water daily. Water flushes toxins out of the body and improves circulation.
  • Eat fibrous fruits and vegetables to generate daily bowel movements
  • Don’t smoke. Smoking causes poor blood circulation and contributes to premature aging and sagging of the skin.
  • NO alcohol for the first thirty days
  • Limit Coffee to one cup per day
  • Stop eating sugar and sugary snacks. Instead reach for fresh fruit and raw veggies.
  • Stop eating all fried foods and those high in saturated and hydrogenated fats.
  • Avoid canned foods and other foods high in salt. Salt increases water retention and makes cellulite worse
  • Drink herbal teas
  • Limit soda to one diet soda per day. NO regular soda, sugar is too high
  • Eat five small meals four to five times per day.
  • Take 1,000 milligrams daily of Vitamin C which has been recommended by cellulite researchers
  • Maintain a normal, healthy body weight. Yo-yoing weight with diets make cellulite worse
  • Boost your circulation by using a brush, loofah or a massage glove daily for at least 5 minutes.
  • Massage your skin with almond oil. This may improve blood circulation and lymphatic drainage
  • Do some sort of cardio for thirty minutes and Stretch daily.

Unfortunately, cellulite is one of those things that we as women experience. The good news is… You don’t have to live with it. You have been granted the freedom to build your best body ever. Now you have the tips you need to immediately begin your body restructuring process and eliminate cellulite.

A good exercise program, whole fresh organic foods found right at your neighborhood stores, a stimulating massage you can do yourself, and some simple nutrition changes are a proven combination for cellulite reduction.

I know it works because I have used the process on hundreds of clients and myself. I am a walking witness that you can get a smooth dimple free fine behind.

Be sure to also check out my Thin Thighs Program - more than just an "e-book", it is a complete program for guaranteed success no matter how you want to change the shape of your body. This is the Exact Program that I use on all my Celebrity Clients looking to trim and tone their lower bodies in record time!

Your best days are ahead!

God Bless and make it the Best Week Ever!

~ Victoria Johnson

The nation's premier Health & Fitness and Wealth & Spirit "activist." Victoria is the owner and president of Victoria Johnson Intl., a personal training, consulting, marketing and management company. She is not only a fitness guru, she’s a born and bred entrepreneur. She believes everyone should be healthy and prosperous. She has produced and starred in over 24 award-winning exercise and dance fitness DVD’s and videos, produced and starred in her own television show entitled "Victoria's Body Shoppe" and most recently authored her third book, Body Revival, Lose Weight, Feel Great and Pump Up Your Faith!

Wednesday, July 16, 2008

The Best Tasting Nutrition Bar Celebrates

Cravers Celebrates it's 1st Birthday ...

To Celebrate YOU Save $10!

CRAVERS: The Perfect Healthy Snack for Busy Moms on the Go…

Prograde Cravers are the perfect healthy option to satisfy any craving. Yes, that’s how they got their name!

Just look at what advantages Cravers have over other so-called “nutrition” bars on the market:

- They are the best-tasting bars on the market: Bar-none (sorry, pun intended ;-). Try one for yourself, and we know you will agree!

- Organic ingredients: No chemicals or artificial anything!

- The perfect snack size: Each bar is only 180 calo
ries, so it’s a perfect sized snack to hold you over between meals.

- Zero trans fats: Cravers have the healthy fats your body needs to keep your metabolism revving high.

- No preservatives or stabilizers: It’s all natural and certified organic!

- 3 grams of healthy fiber: Keeps you feeling full for longer.

- Sustained energy: The perfect amount of complex carbohydrates for ongoing energy when you need it most.

My Favorite are the Spirulina! Perfect for when I am on the go or just want something sweet. Just the right size and packed with yummy-ness!

Here's what you need to know to celebrate and SAVE $10 with the BEST Tasting nutrition bar...

The coupon code:

Yes, that is one word....and yes, it needs to be all lower case.

You will enter the coupon code when asked for it on the checkout page when you place your order Cravers = >HERE

HURRY - Place your order soon!

The 10$ off coupon code EXPIRES Friday, July 18th at 11:59 pm EST.

Grab Your Favorite Box of Cravers => HERE

"I Lost 32 pounds...Now in a Size 4"

Ready for a Brand New Body?

Wondering what type of Results Fit Yummy Mummy can deliver?

Take a look at Amie Long's truly amazing transformation.

See her journey and meet her at

"So this past weekend I bit the bullet. I've needed new clothes since I began Holly's phenomenal program back in January.

Since the onset I've lost 32 lbs, lots of inches and sizes have flown out of the window.

I, however, have never had the money to keep up. I had bought 1 or 2 things along the way but not much. I just continued to diligently pin my trusty size 10's. I mean honestly how much smaller was I going to get...I had been a size 10 since I was in high school.

Well ladies....let me tell you how much smaller I've gotten...All of the clothes I purchased on Sunday were.....drum roll......a size 4!

I even bought a pair of skinny jeans from Dehlia's...I've never shopped at that store before ( I couldn't).

I couldn't believe it!

Now you have to understand. At my thinnest I was a size 10 (possibly an 8 but still wore 10's). That was in high school. Which was a time in my life that I didn't eat, smoked like a chimney, and was involved in sports. I mean how on earth did I get smaller than that?!

Well I'll tell you. My body is happy now. I feed it the right things, I pay attention to it with the right exercises and it has rewarded me with the right image.

I recently emailed Holly a note of thanks but I want to publicly share that now.

In all my 29 years, I have never felt as beautiful, confident and happy as I do today.

I truly believe that these feelings are directly connected to the lifestyle that Holly has so graciously offered all of us and the support that I have received from so many other amazing women walking the path of their own wellness dreams.

I also want to say thank you to myself.

Holly gave me the information, you other wonderful members supported me when I was down and cheered me on when I was up but no one did it for me.

No one dragged themselves off the couch but me and no one decided to put carrots in my mouth instead of chips....but me.

I'm not sure we thank ourselves enough for the enormous life decision we have made in terms of getting healthy and happy.

So Thank you Amie:)

I find myself in a funny place at this time. I know I can continue along this path to improve my own health and appearance (trust me I plan to look like Susan P. one day!). What I can't do is envision what that might look like.....until Sunday...I NEVER thought I would be paying for a size 4 because it actually fit as opposed to incentive:) Despite this lack of vision I know even if nothing else changes about my appearance...I FEEL better and am now happy and proud when I look in the mirror.

Thank you FYM...all of you.

You've made done so much for me this year...more than I could have ever imagined....who would have thought that back in January when I typed in "quick and easy fitness plan for mom"...I would have landed here.

I can't wait to see what a commitment to this new Transformation Challenge holds....."

~ Amie Long, Super Successful Fit Yummy Mummy and Proud member of ClubFYM

Still Skeptical?

Try this Body Shaping,
Life Changing System for jut $4.95

Click HERE => For your it Yummy 21 Day Trial Offer

Once you have your copy, I and the women of ClubFYM invite you to Join us and SEE for Yourself -- success story after success story....and there will be PLENTY more as the 12 Week Summer Transformation Challenge begins this month!


Sunday, July 13, 2008

Crack your Cardio Comfort Zone

How to Get Results with your Cardio Routine

Crank Up the Intensity - Reduce the Time

This is your formula for maximum fat loss.
Trouble is, we start OFF doing this and slowly but surely, our results seem harder to attain.

You've embraced the idea that Long, Boring, Steady State Cardio is just not going to cut it when real world fat loss is your goal.
Click HERE => WHY Intervals are More Effective than Steady State Cardio for a recap.

You changed your cardio routine up and are trying the interval style routine - something like this...

1 minute high
1-2 minutes low

Perform for 10-15-20 minutes.

However, as human nature will have it, we ALL tend to take the path of Least Resistance.
This leaves us with a Less than Effective interval routine that can impact the length of time it takes for us to see results.

It's time to break out of your "Cardio Comfort Zone" and challenge yourself to see faster fat loss results.

Signs you are In Your Cardio Comfort Zone:

~ You can hold a conversation
~ You enjoy the show that is on TV
~ You are reading a book or magazine
~ 20 minutes has passed and you could go for 20 more

When it comes to Cardio and Fat Loss -
Intensity is the Secret Ingredient.

It takes intensity in EVERYTHING you do to lose weight, lose inches and burn fat.

When your intervals are performed at an intense level, your body will spend the rest of the day expending energy to recover from the challenge you have given it. This is referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout - this in turn allows you to burn more fat and calories for the rest of the day.

However, our amazing body quickly adapts to any exercise routine we out it through, and each time we repeat a particular workout, our body has changed to meet the demands, becomes more EFFICIENT at performing the workout and thus ends up burning LESS fat and calories.

Therefore it is important to recognize that with each and every workout you perform - whether it be your intervals or your resistance training routine - you must find a way to change it up and keep yourself challenged.

Training in your comfort zone is useless. Your metabolism will increase only when your body is forced to change.

Get Ready to Challenge your Body!

It can be as simple as the next time you perform your interval routine, check your previous session and stretch yourself just a tad to beat it. Either go a little longer, a little further, a little faster, etc.

I personally found that switching my "go to" interval routine on the treadmill from the 1 minute high at 7.5, 1 minute low at 3.5 - TO 30 second high, 30 seconds low allowed me to push myself even harder during this short burst of intensity....I was able to sprint at an 8.5 -something I could not accomplish for an entire minute in my regular "go to" interval routine. In just 8 minutes I was questioning whether I could complete the 10 I had scheduled for my routine that day. This is true challenge and true intensity and what it takes to bust through plateaus and see amazing results.

(FYI: As always, if you are new to this style of exercise, do not begin without first consulting with your physician)

Need some Help?

Experience the Intensity with a FREE Interval Express Bonus MP3 =>HERE

This week, take your cardio routine Up a notch or two and see how much more you can accomplish in Less time!

For a complete Fat Loss Plan that takes a mere 90 minutes a week - be sure to grab your copy of Fit Yummy Mummy =>HERE - then sign up for the 12 Week Summer Transformation Challenge and get the support and accountability you need to achieve a Brand New Body in just 84 days!

HURRY - Deadline to enter is July 31st!

Thursday, July 10, 2008

"I'm Not Losing!!!" Help for Stalled Results

It happens to Every One of us.

You are working your hardest - putting all of your efforts into your workout regimen and supportive meal plans. Maybe you see some initial results and they suddenly Stop or maybe you are still waiting TO see them.

In either case...You Are Frustrated!

One of our beautiful FYM's April pointed out a question I had posed for you in the "Burn the Belly Fat" post:

1. Step back and ask yourself, is what you have been doing working?
If no, then why continue?"

She was VERY concerned for she did not want to give up on Fit Yummy Mummy and felt this question may have been asking her to do so.

Not the case at all.
First, if you are following a fat loss system - such as Fit Yummy Mummy - and it makes you feel good in everything you do...

for example, April shared:

"I love this workout."
"I love this eating plan."
"It is the only thing I have read in a long time that I believe I can do for life."

These are tell tale signs that the issue does not lie within the system itself.
If April had told me a different story on how she felt about FYM, then yes, maybe it is not for her.
(And I must make a note here, that Yes, I do realize Fit Yummy Mummy is NOT for everyone - there are a few women who have shared that they just cannot make this type of commitment.)

So at this point it becomes a matter of taking some time to troubleshoot.

And Yes, we ALL have to do this from Time to Time....I do it, Tina Martin does it, Susan Pearson does it. It would be fantastic if our bodies would simply positively adapt to the strategies outlined in Fit Yummy Mummy in a linear fashion and take us straight to the results we are Dying to achieve - no curves, no bumps, no rolling backwards on the hills - Just Stay on the Fast Track to Results!

Nice to imagine this, right?

Sorry to say, this is not how it works.
Each of our bodies are so drastically different, our lifestyles are different, our fitness histories are different. All of which must be considered and accounted for as you begin ANY type of fitness plan.

As for Results....

Remember: Successful "losses" are all about burning more calories than what you take in - or eat.
The purpose of the FYM Lifestyle System is to set you up for success by teaching you how to boost your metabolism and maintain the habits that allow you to burn more fat and calories 24-7.

There is no One Way to do this and following any plan that leaves out all factors will only lead to short lived results and long term frustration.

Sometimes we simply need to step back and take another look at our habits and even our beliefs about what it takes to achieve results, just to see what could be preventing us from moving forward.

Then of course comes the question of "How are you Measuring your Results?" Please refer to this article:
"What's Up with the Scale?" to gain a better understanding of why the scale is not the end all be all of your results.

The Question of the Month: What is holding you back?

What follows is a brief troubleshooter list you can use to find some answers and continue to move forward. And yes...all of these possible saboteurs have to do with the Calories IN - what you are or are not eating.

NOTE: Exercise is not a part of this list for simply you are or you are not following a consistent, progressively challenging program. Out of all the women who post about feeling stuck - everyone of them has listed that they ARE following through with their workouts. If you are not, then this could be one of the possible culprits - one you will add to your list to work on in order to break out if this "stalled state".

Unsuspecting Saboteurs

~ Mindless Eating
We've all been there, done that. Unaccounted for calories quickly add up when we eat without paying attention. This mainly happens as we eat with a distraction. Most common distraction -TV. We get into trouble when eating foods out of containers - or not realizing we go back for seconds. Doesn't matter what the food - more of anything adds calories - its just that the unsupportive calories add up MUCH faster.

~ BLT’s – Bites, licks and tastes
Moms - we are SO guilty of this one.
Yes, even picking foods off your child's plate (or even finishing your child's meal) adds extra calories.
How about when you are cooking?
How often are you taste testing or plain old taking big bites. These calories still count.

~ Drinking Calories
Yes, water is the best choice when it comes to what you drink.
However, there are many of us who choose to drink beverages that contain calories. Calories which quickly add up and take the place of lower calorie, higher thermic whole food meals - the more thermic the meal...the more calories you burn via digestion - the better off your metabolism is.

So how often and how much are you...

~ Drinking "coffee shop" coffees
~ Milk
~ Juice
~ Vitamin Waters (these are loaded with sugar BTW - take a look at the food label - Crazy!)

~ Drinking Calories: Alcohol
Another silent saboteur!
I have never seen my bodyfat drop as fast as when I cut out the alcohol. Now I could write pages about this topic (and yes, I know I need to) but to keep it simple and to the point, not only are alcoholic drinks loaded with calories but once in your system - your body's prefered source of energy is ALCOHOL. You know that warm feeling you get after a drink or two? That is the alcohol being absorbed directly into your bloodstream. This then becomes THE energy source for your body....meaning Fat Burning has slowed or even stopped. No matter how stoked your metabolism is...for as long as alcohol is in your bloodstream - fat burning is no longer a priority.

Calories in Alcohol
Beer: 105 - 190
Wine: 100 - 130
Shot of Liquor: 90 - 130
An 8 oz. Margarita - 430

It is also important to take note that when alcohol is consumed, it is highly likely additional food is consumed, and rare that it is a supportive choice.

~ Condiments

AmberLee created a Great post on this topic: Condiments
Condiments count toward your calorie intake. As I shared on AmberLee's post, the unsupportive condiments we tend to use are SUPER high in calories as we use WAY more than the suggested portion size.

EX - Salad Dressing. The Biggest downfall for women who are truly making better choices as they prepare a very healthy salad. Well 2 Tablespoons of Light Ranch dressing is 70 calories.
You see light, you pour it on using about 1/2 to 3/4 cup and are suddenly eating 150-200 calories of condiments. BTW - I used to do this too...

~ Too much Fruit, not enough veggies
Fruit is wonderful for you, packed with all sorts of essential vitamins, minerals and fiber. However fruit still needs to be eaten in moderation and balanced with veggies for they are lower in calories and help control your calorie intake.

~ Portion Sizes
When you begin a supportive nutrition plan, it is important to take note of what portion sizes are best for you.

Even though you are making healthy choices, if you eat too much of the good stuff - it still adds up.

It was not too long ago that Nancy was frustrated with her stalled results, ended up keeping a journal for a few days and her son helped her realize she was mis-measuring her protein servings.

Instead of 3-4 oz of protein – about 120-150 cal
she was eating more like
6-8 oz of protein…240- 300 cal

~ Eating out more than 2 twice a week
Anytime you eat a meal that was not prepared by you, you must assume that on some level it is off - whether it be portion size or the way the meal was prepared (sauces, butter, etc.).

"But Holly, you said it is okay to have a cheat meal 3-4 times a week!"
I sure did, but if you are eating 3-4 meals out a week - that would mean you are eating super clean the rest of the time. All meals and snack at home are on track and absolutely supportive. We know that this is just not the way it works. Eating out too often quickly loads up the unnecessary calories.

~ Lack of planning meals ahead of time
It is highly unlikely that you will be able to stay on track and eat the right balance of foods at the right time if no effort goes into planning your meals. Planning ahead is a MUST for successful results. I understand it can seem tedious and take time and effort, but aren't your results worth it?

Knowing what you will eat and having it ready to grab and go makes your life easier and your results come much faster.

~ Not Eating Enough

A word on this topic.

As women we are notorious for NOT eating. It is a quick way to lose weight - initially. I hope that as a member of ClubFYM you are aware and have read several posts as to why Not eating enough calories can hinder your results.

At this point, if you have been moving along and feel everything else is on spot -except for this detail, the fact that you really are not eating enough (1200 calories or less) you find that this may be preventing you from results for you know you read that not eating enough slows your metabolism.

This culprit may or may not be what it affecting your results. Reason being....if you truly are in a caloric deficit - eating MUCH less calories than you burn - you will see a dramatic drop in weight. The "too good to be true" results pour in.....but a few weeks later they stop - and you find it harder and harder to lose and eventually begin to gain it back.

So what's the deal?
Sure not eating enough can negatively impact your metabolism...however, you will see weight loss. The problem arises when you KEEP eating less calories - yes, your body can begin to store some of those calories away as fat for you go into starvation mode - will be unable to keep eating such LOW calories.

You will begin to Hate having no energy and you will begin to experience extreme cravings and hunger.

This will lead you to Eat....and eat more than what you had been accustomed to eating, this in turn leads to increased calorie intake - which leads to stalled results or weight gain.

It is a cycle and one that can be remedied by consistently taking in the "right" amount of your body a chance to get off the roller coaster and your metabolism a chance to adjust to a healthier way of eating.

Your Solution for Results?

Food Log - take note of the culprits listed above and play careful attention to how they impact your daily intake as you log over a 3-5 day period. No, you do not have to be extreme and write down every single calorie. But by simply writing down that you do drink 4 Starbucks a week, eat out 4 times a week and have 2 glasses of wine a week...this knowledge is enough to arm you with the ability to see where you need to cut back if your intention is to continue to move forward with your results.

And "cut back" is defined by you. Maybe it means instead of 5 drinks a week - you are going to have 3. Maybe it means you are going to eliminate it from your nutrition plan for 3-4 weeks just to see what an impact it has on your ability to see fast results. Totally up to you. But if you are frustrated, know that some movement forward on these habits needs to take place. The degree of this movement is up to you and how fast you would like to see results.

Final Thoughts to you....

Small habits really do add up. It is NEVER just one thing or one habit, but rather the accumulation of many little habits.

The most reassuring news you can receive at this point is that by simply focusing on ONE habit at a time, changes will happen and the results will begin to spill over.

Habits take time to develop - as the saying takes 21 days.

Your body takes time to adjust.
Many women come into the program overexercises and underfed. It takes time - time to develop totally new habits that you can practice with consistency - time for your body to first heal itself - and then time for your body to begin to respond in a positive fashion.

There will also be times during your fat loss journey where you see great results for a period of time, they slow down - You stay consistent and troubleshoot - they speed up again - you feel great as you continue to move forward - your results slow down again - you stay consistent as you take the time to troubleshoot and make a few slight adjustments - you begin to see results again - Etc.

(Note - this is a Journey....not a destination: as human beings we are blessed with the gift of having a dynamic and ever changing life.)

Time - the aspect of your fitness plan you must embrace.

This experience is a process - there is no END result.

Approaching a lifestyle change with this type of mindset has the potential to hinder results as well - for we tend to get too caught up on the # on the scale or comparing ourselves to others and completely lose sight of all the wonderful changes that have taken place - that cannot possibly be measured on a scale or fit into a pair of skinny jeans.

These intangible results are the ones that must be embraced for they provide you with the type of motivation that keeps you moving forward no matter where your external results may be.

So not only will I ask you to take a moment to go through the list above and pick 1-2 areas to focus on, I will also ask that you take some time to make a list of all the positive changes that have taken place in you, in your family, in your life.

Be grateful for these changes.
Understand the role they play in your journey and never lose sight about what this is truly all about.

For additional accountability and support - Join The 12 Week Summer Transformation Challenge - Deadline to enter is July 31st!

Tuesday, July 8, 2008

Lose Your Mummy Tummy

"Mommy Belly" Busters

Flat Abs - The Ultimate sign of Success for so many women - especially Moms!

To just feel good about the way our body looks and feels in the outfits we wear as well as when we take them off!

How often have you looked long and hard in the mirror at your belly? How do you feel about what you see? Embarrassed, ashamed angry that you may be stuck with this stubborn fat for good?

This July make it your mission to banish your mommy belly and feel the confidence you long to have.

Get a Jump Start on banishing your Jello Belly with these Top 3 "Mommy Belly" Busters:

~ The BEST Exercise to burn Belly Fat is....
Sure, including Ab exercises as part of your routine is beneficial for strength purposes, but the truth is - no amount of "ab exercises" will make the fat on your belly disappear and help you achieve flat, sexy abs. You can make so much more headway by taking the time you spend doing "ab" exercises and instead focus on the moves that actually help you Burn More Fat!

~ Use it or Lose it:
Switch to a total body approach – using resistance training to work your upper body, lower body and core with exercises that incorporate many muscles at once will increase your lean muscle. Muscle is the heart and soul of your metabolism - it is what burns the fat! If you are not using the largest muscles in your body - you are missing out on the most powerful way to burn more belly fat - all day long...even when you sleep!

~ Eliminate the Junk
You've heard the phrase - great abs are made in the kitchen, not the gym. There is no doubt about it - the best exercises and the most carefully designed fat loss plans will do very little to help you eliminate the fat covering your tummy if you choose to eat foods that only teach your body to store more fat. Toss the highly processed, empty calorie junk and choose to eat filling, belly flattening, metabolism boosting foods every 3 to 4 hours.

Best choices: proteins - chicken, fish and nuts and produce - high fiber fruits and veggies.

Take the NEXT Step and Get a Complete Bikini Abs Makeover...

What Exactly Is Bikini Abs Makeover?

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The Bikini Abs Makeover consists of 11 Intense Phases, from beginner to advanced, laid out for you over an 12- week period with specifically sequenced fat burning exercises, complete with the exact sets, reps, and rest periods for optimal fat burning results. Armed with over 20 workouts in all, it goes into full detail outlining the 21 Best Exercises for Blasting Fat Off Your Pooch Belly At Record Speeds without ever having to step foot into a regular gym.

AND....The Ultimate Bikini Abs Makeover Video Encyclopedia: Not only are all the exercises laid out in the Bikini Abs ebook, but you'll also get Access to this Exclusive Video Library of Every single Exercise included in the Bikini Abs Makeover program. If you're more of a "Learn By Watching" type of person, this will be absolutely invaluable!

With over 20 Workouts, 11 Fat Loss Phases, Detailed Nutrition Programs to Get you going, PLUS A COMPLETE Built-In SUPPORT SYSTEM Ready to help catapult you toward your goals, there is no doubt - you will get flat tummy results!

Here's just a small look at what else you will get:

20 Fat Burning, Body Sculpting Exercises Guaranteed to Help You Break through the Barrier that's Always Been Holding You Back!

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Detailed Descriptions of the Top 16 Bodyweight Exercises in Existence that are Guaranteed to Tighten Your Tummy, and Firm Your Butt!

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Complete Detailed Video Descriptions of the Exact Exercises and How to do Them for Maximum Effectiveness

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BONUS: Access a live Q&A call where you can ask Holly or Scott your most pressing health and fitness questions. The call will take place on July 9 at 4:00 pm Eastern, 3:00 pm Central. If you cant make the call, don't worry. It will be recorded and you can email your questions before the call.

Click HERE => For Your Bikini Abs Makeover!

Scott and I look forward to working with you
as you achieve your bikini ready abs!

Saturday, July 5, 2008

Is Your Computer Making You Fat?

"If you are reading this...

...chances are you're sitting at a computer.

And IF you ARE SITTING at a COMPUTER reading this right now did you know according to latest medical research the VERY ACT OF SITTING may be MAKING YOU FAT!

Pretty obvious, but wait, this is why...

For years, we have ASSUMED that when we're sitting we're less active and if we're less active, that means we're getting less exercise and thus more likely to gain weight.

However, that's not the point of this new research - research from the medical journal DIABETES suggests that when we SIT, our bodies LITERALLY LOSE THE ABILITY TO KEEP BURNING FAT.

When we SIT ALL DAY using our COMPUTERS...
When we SIT ALL WEEKEND using our COMPUTERS, WATCHING TV, Playing VIDEO GAMES, Going to the MOVIES, Going out to DINNER....

This new research suggests that we're LITERALLY denying our bodies a chance to burn off fat and calories.

And the end result?

We get FAT."

Before this article goes any further, I must point out that the above is an interpretive summary of the research conducted by the Medical Journal of Diabetes.

I would also like to point out that this study is NOT cut and dry and why we should not be so quick to accept that this is the fate of those of us who sit for the majority of our days.

This study was conducted on Rats.

Rats that sit - they store more fat and burn less overall fat.
I do not know about you, but I do not consider my body nor my lifestyle to resemble anything close to a rat's.

I DO know that due to the nature of my career I must sit in front of my computer for a good 8-10 hours a day. If this study has a ring of truth - then I am in big trouble.

The purpose of the study was to show an alternative view. While much thought has been given to the good effects of regular exercise, scientists feel there has not been enough attention to what happens during the rest of the time when we are not as active and are sitting too much.

This is fine, however, these types of studies - taken as presented above: "I sit, therefore I will get fat" merely allow us to rationalize our current state of health and fitness - giving us an excuse...that leads to reasons why we do not have to change anything.

Well, I take a much stronger and proactive stand
and challenge you to defy the results of this study- done on rats - and prove that regardless of how many hours a day you have to sit, you can still maintain a lean, fit and healthy body.

There is always more to the story....and with studies like these, they only feed the assumptive reasons why we gain unwanted pounds of fat...

~ carbs
~ fat
~ sugar
~ fast food
~ diets
~video games
~ getting married
~ sitting

The Real Reason why we gain excess fat: We take in more calories than what we burn.
A simple look into energy balance - If you eat more calories than what your body can burn off, these excess calories will be stored away as fat.

However, extra pounds are not the result of just "one thing" (like sitting) - but rather the result of several lifestyle factors that add up to extra pounds.

Truth is, our metabolism is the product of the way we live our life as a whole.
...not just when we sit at work.

Here's your solution....

How to Combat a Slow Metabolism

and Avoid Unwanted Pounds of Fat

If you are like me and find that you sit in front of a computer the majority of the day, there are many habits you can choose to create that prevent your metabolism from slowing and your body from "forgetting" to burn more fat.

1) Get Active-
If you are not active your metabolism will SLOW - causing your body to store MORE Fat and Burn LESS Fat. To keep your metabolic rate at a healthy fat burning level you need to keep yourself active every day. No, this is not as difficult as you think.

If you sit all day, schedule time to move every hour. If it is not possible to leave your desk, then simply stand and stretch, do a couple body weight squats, or even a few push ups - a mere 3-5 minute- then get back to work. If you have the flexibility, then plan a good 5-10 minute "Active Break" for yourself. Not only will this keep your metabolism humming, but is also a great break to refresh your focus and eve help you de-stress.

Benefits ALL make a point of Every Hour - Move Your Body.

Outside of work, no reason why you would continue a seated routine. Turn off the TV and the video games and get outside - go for a walk, find a hobby or pick up a sport. Life has too much to offer by staying couped up inside on our bottoms - this is especially true if you have children.

2) Skipping meals? Eat Every 3-4 hours
- Missing meals can be just as damaging to your metabolism as eating large, high caloric meals. You need to make sure that you are eating smaller portions more frequently - food if fuel, your body needs to be refueled often in order to keep your metabolism humming.

3) Avoid Processed Foods
- Empty Calorie, Sugary foods have a low nutritional value, are high in calories and digest easily. This means that less calories are burned in the digestion process and more calories are stored as fat as your blood sugar levels rise and fall too quickly. Trade these metabolism saboteurs out for whole, natural foods. Great snack option: Granny Smith Apple and 1/4 cup Almonds.

4) Watch Your Portion Sizes
- Larger meals contain more calories than your metabolism has a need for. Therefore, there is an increased likelihood that additional calories will be stored as fat. Keeping a food log for 3-5 days is a great way to foster awareness of the amounts of foods we eat on a daily basis.

5) Effective Exercise - As I have mentioned above remaining active and avoiding a completely sedentary lifestyle will prevent your metabolism from slowing down. However, increasing the intensity of your exercise routine can significantly metabolic rate. Follow and effective exercise plan at least 3 times a week.

Keep in mind...
~ More is not better.
~ It is not about how many calories you burn while you exercise, but how many calories you burn for the next 24-48 hours.
~ Choose exercises that boost the heart and soul of your metabolism: Resistance Training and Intervals.

Why not begin with a 16 week step by step system that is guaranteed to maximize your metabolism and help you shed unwanted pounds of fat 24-7!

Click HERE => Fit Yummy Mummy: all you need is 90 minutes a week!

The Summer Transformation Challenge is under way - transform your body this summer - Lose 10-15-20 pounds and Get Your Body Back!