Thursday, November 29, 2007

Holiday Fat Loss Special

Limited Time Offer: Fit Yummy Mummy Holiday Fat Loss Bonus

Jump Start your Holiday Fat Loss efforts with this Limited Time Holiday Bonus Offer!
"Get your Body Back" Holiday Special:

Get your Fit Yummy Mummy Lifestyle System by Friday, November 30th at Midnight (EST) and you will receive TEN Bonuses, including....

1) The Busy Mom's 7-Step Quick-Start Essentials Program
2) The Fit Yummy Mummy Guide to Fast & Easy Meals:
3) The 6-Minute Circuits Emergency Workout Plan

And much more..... see Fit Yummy Mummy for details.
But that's not all .....You will also receive a Free 10 minute video created to specifically to help you "Tone your Trouble Spots".

PLUS....the best of make sure you get started off on the right foot - you will also have access to 3 'Closed Door' VIP Teleseminar Recordings where I walk through you step-by-step and tell you exactly what you'll do during the first 21 days of your Fit Yummy Mummy Transformation.
I will cover everything from how to jump start your results, to fat burning nutrition tips for women and the need-to-know exercise strategies that will accelerate your results. The MP3 format allows you to refer back to them for tips and motivation at your convenience.

Check it out now before the rush is on!
HURRY - this fat burning offer ends Friday, November 30th at midnight (EST)!

Stylish Workout Wear: Look Great, Get Fit

Yummy Bag of Tricks:

Tips to Keep You Looking Good Before, During and After Your Workout

In this series, Tammy Gibson - THE beauty and fashion Expert for Moms - shares tips to help you get your workout in and look put together before, during and after!

Listen up - you are about to learn how to pick stylish, functional workout wear that will take you from the workout to running errands without looking like you just came from the gym. You’ll also learn quick skin care, makeup and hair routines that will allow you to look ready for your day. And you’ll even be able to go from workout to play dates, or run errands and look great even when you don’t have time to take a shower and get ready!

Part 1:
Stylish Workout Wear- from Super Sets to Super Market
by Tammy Gibson

Sadly, I admit, that this Fit Yummy Mummy will miss a morning workout because I have nothing to wear. I really hate bringing my son to school wearing my gym gear. I’m not one for wearing tennis shoes (I used to be an elementary physical education teacher and got WAY burned out on the fitness gear) and looking like I am ready for a workout is not my favorite style. Non-the-less, I need to come up with a solution because I can’t be changing clothes all day long and missing my workouts is not the way to be fit or yummy!

It’s a true confession but I doubt I am the only one using that excuse! So, here I am to put a stop to the nonsense and put some serious style into your workout wardrobe. I know that you are faithfully working out at home to Fit Yummy Mummy, maybe going to the gym or involved in other forms of exercise. You are a busy mom and need clothes that can go from drop-off to workout to errands, if needed. A shower and outfit change are not always an option on a busy schedule!

It’s always important for you to feel put together, even when working out. Feeling good about your appearance increases your confidence. You’ll get a better workout. You don’t want to be distracted by worrying that your shorts are too short or your socks don’t really match the outfit.

Workout Wear to Avoid:

· Dirty gym clothes. Enough said, I hope

· Baggy clothes. You are working hard to tone up so don’t hide it behind frumpy, baggy tees and sweats! Besides, large clothing just gets in the way of good form during your workout.

· Overly skimpy. Now, if you are working out in the privacy of your own home and you want to wear your jogging bra on its own- go for it. If you are where others can see you, cover up! That goes for short length as well!

· No fanny packs, please. Use a locker for your keys and phone if you are at the gym. Use an iPod holder for your tunes.

Looking stylish and wearing functional clothing to workout in can be tricky. Hear are some tips.

Workout Wear that Works

~ Invest in solid color basics that you can mix and match

~ Wear white socks

~ During your workout is the only time you should mix two different strap types on your tanks. Somehow, a racer back and spaghetti strap tank look pretty cool when you are exercising!

~ Invest in cool (and comfortable) footwear. No need for basic white with so many options available!

~ A great fitting exercise bra

~ A good bag to transport your gear if you are exercising outside the home.

Where to Shop for great workout wear: You can’t beat the great styles carried by Lucy. Shop by activity type and find every item you’ll need to look great before, during and after your workout. Yes, exercise skirts with built-in shorties! Love them! Offered in really fabulous fabrics, you’ll find skirts, tops and dresses to exercise in. I love the pink camo skirt- how stylish! - Organic workout and casual apparel. Green living at its most stylish!

My Featuring cycling bloomers to wear under your clothes. A great little secret that keeps your bum from getting saddle sore during spin class or a spin through the neighborhood!
. I love their selection of athletic shoes. Great colors and styles from running to lifestyle shoes, you are sure to find a stylish pair that fits your needs.

Throw out any items you may be tempted to wear like baggy sweats, your husband’s old t-shirts or ill-fitting bras, shoes or shorts. Then, put together a few workout outfits that you can mix and match throughout the week. Having them accessible and easily matched will help you eliminate the excuse that you have nothing to wear.

Now, go get fit, yummy and stylish!

Thanks for the great tips and advice Tammy!
Tammy Gibson is a mom dedicated to empowering moms through beauty and style. For more fashion, beauty and yummy inspiration visit A Mom in Red High Heels.

Wednesday, November 28, 2007

Stay Slim Over the Holidays

Your Holiday Sweets Survival Guide

Indulging in holiday sweets can sabatoge your effots to stay slim this holiday season. The average American consumes an astounding 2-3 pounds of sugar each week....this amount is sure to increase over the holiday season with the abundance of sweets available.

Treating yourself too often will most certainly...

- zap your energy
- disrupt your concentration and focus

- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

Overeat sugary sweets and your body goes into fat storage mode as your body releases more insulin, a powerful hormone that signals your body to store fat.

Sugar is the Anti-Slimming Nutrient.

What is a Fit Yummy Mummy in the making to do?

You can enjoy the season and the best foods it has to offer without sacrificing your waistline. The following Holiday Sweets Survival Guide will help you practice Smart Indulging so you can Stay Slim this season.

1. Have a Sweet Treats Plan
Did you know no more than 10 percent of calories should come from sugary treats ?-That's about 30 to 50 grams of added sugar based on your calorie intake. The best way to not blow it is to plan ahead and know when you will treat yourself. This will help you stay on track - you have something to look forward to and you are not depriving yourself (which only leads to more intense urges to over-indulge).

2. Do Not Skip Meals
Skipping meals to "save room" for your sweets treats will only slow your metabolism down, so the fat storing impact of sugar has a greater effect on your body's ability to gain holiday pounds. Instead, eat supportive meals every 3 to 4 hours throughout the day. This will keep you satisfied and boost your metabolism - lessening the effect of sugar on your waistline.

3. Avoid Sugary Drinks
If you want to keep your sugar level in check, don't waste your consumption on a soda, juice or fancy coffee. Save these "empty" calories for the treats you truly desire.

4. Check your Self-Talk
Rid yourself of self-sabatoging views - such as "I need to eat this, it's the holidays, they only come once a year." This type of thinking will only cause you to spiral out of control with little to no concern of the choices you make each day. Instead think about what you can do to keep you fat loss efforts in check.

5. Just Say NO
Be aware of friends, family and co-workers who have a tendency to "push" holiday treats on you. You are not obligated to eat it - especially if it is not in your best interest. You have the ability and power to politely say no. Others do not have control over how you choose to treat your body - you do.

6. Be Mindful
Make each indulgence count by eating with intention. How much of it will satisfy a craving or holiday memory you have. How much do you really need? This is not the type of food that has fat burning qualities - remind yourself of the consequences and keep the indulgences in check.

The most important thing during the holidays is enjoyment of traditional foods, with a sense of control or moderation. Keep your sweet treats in check, schedule your Short Burst Exercises and enjoy a slim and trim body throughout the holidays.

Tuesday, November 27, 2007

New Fit Yummy Mummy Wears Skinny Jeans In 6 Weeks

Meet Fit Yummy Mummy Cassie; 6 Weeks After Baby, Skinny Jeans Fit!

Check out newest Fit Yummy Mummy - Cassie Holley!
Can you believe she delivered her daughter Ava just 6 weeks ago?! The picture above shows Cassie before - at 35 weeks, and after - taken last night.
To date, Cassie has already lost 19 pounds - just 3 pounds shy of her pre-baby weight. What's even more exciting is the fact that she can wear her pre-baby clothes, including her skinny jeans.....6 weeks after having a baby!
How did this Fit Yummy Mummy make it happen?
Cassie made her nutrition and fitness plan a priority. Throughout her pregnancy and the first 6 weeks of her daughter's birth, Cassie implemented the Fit Yummy Mummy nutrition habits and short burst exercise. Having a step-by-step plan in place made it doable for this busy mom (who is also a middle school teacher).

Congratulations Cassie! You look amazing and Ava is adorable! You are an inspiration to moms everywhere!
Get started today and begin the New Year in an entirely new, Fit and Yummy body.

Monday, November 26, 2007

5 Tips to Crush Holiday Cravings

Overcome Cravings During the Holidays

Holidays = shopping, travel, stress and an abundance of tasty holiday food - especially sweets. They are everywhere!
Not the best combination when your goal is to look and feel great over the holidays. Many articles even poke fun of the fact that "stressed" spelled backwards is DESSERTS! No wonder so many of us find ourselves more plump at the turn of the New Year.
You can take control over those holiday cravings when you have a plan in place. No matter how busy you are, the following strategies will allow you to crush cravings and stay on track.
1. Did you know.....a craving can only last for 15 minutes - then it goes away?
Make a list of things you can do to distract yourself for 15 minutes. When a craving hits, grab a bottle of water and get to that activity - you can even set a timer. Once you hit 15 minutes...your cravings are gone!
TIP: include some form of workouts on your list....exercise is a natural appetite suppressant.
2. Beat Cravings with Breakfast: Start each and every day with a high fiber, quality protein breakfast. Not only will breakfast supercharge your metabolism so you burn more calories all day long, but doing so will also keep you satisfied and naturally keep holiday cravings away.
3. Eat Often: After a supportive breakfast, eating a balanced meal or snack every 3 to 4 hours will also help to keep you on track, energized and satisfied. Make sure every meal or snack includes a quality protein.
4. Schedule your Treats: Plan when you will have those special holiday treats ahead of time. This allows you to enjoy that sweet snack without the guilt and allows you to stay on track the rest of the time. Cutting out the sweets while "on track" also helps to curb those cravings.
5. DeStress Yourself: Sometimes cravings are simply STRESS related. Practice other ways to cope with stress - go for a walk , spiritual connections, a cozy fireplace, hot baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure associated with eating something sweet.
One of the key reasons for holiday weight gain is we start eating more and exercising less. It might be we get too busy, too tired, or just too full with all that food, but don’t forsake your eating and exercise program. You can make your Fit Yummy Mummy Lifestyle System a priority today.

Sunday, November 25, 2007

Holiday Diet

Holiday Diet Tips to Lose Weight

I came across the following diet that is designed to help you cope with the stress, paranoia, depression and delusion that builds during the holidays...

1/2 grapefruit
1 slice whole wheat toast
with 1 TBSP natural Peanut Butter
6 oz. skim milk

4 oz. lean broiled chicken breast
1 cup steamed spinach
1 cup green tea
1 Oreo cookie

Mid-Afternoon snack:
The rest of Oreos in the package
2 pints Rocky Road ice cream, nuts, cherries and whipped cream
1 jar hot fudge sauce

2 loaves garlic bread
1 Liter of Coke
1 large sausage, mushroom and cheese pizza
3 Snickers bars

After Dinner Snack:
Entire frozen Sara Lee cheesecake (eaten directly from freezer)

Great! Now I have your attention with a smile on your face.

Unfortunately, the holiday diet scenario is quite common. I felt the need to share this with you in the hopes that awareness of holiday eating habits can bring about a more positive result.

This is the time of year when Busy Moms are easily swept up in the stress and chaos of the holiday season. All best intentions to stay on track and take care of themselves go out the window.

All it takes is overindulging in one meal and you feel like your efforts are no longer worth it. So you fall into the mindset - why try....there are too many temptations, you just want to enjoy the holiday season without feeling deprived. Funny how many of us seem to accept and settle with this mindset.

I have great news for you!

You CAN enjoy, stay on track, feel great and even Lose Weight over the Holidays! No holiday diet necessary - just simple, proven fat loss strategies to help you beat the battle of the holiday bulge.

I'll get you started with your first holiday fat loss strategy. Yes you can enjoy the cheats and treats the holidays bring....just not every single day. Instead, plan ahead and work them into your nutrition plan.

The holiday diet mapped out above started off strong....begin the day with a high fiber, high protein breakfast, eating every 3 to 4 hours......until the treat after lunch. Map out your meals for the next 5 to 7 days and fit in those holiday treats when appropriate. This will help you stay on track and avoid feelings of deprivation.

Stay tuned for more holiday fat loss strategies. Be sure to incorporate your Fat Blasting Holiday Workout - you only need 15 minutes, 3 days a week to look and feel amazing over the holidays.

"I must say I love your exercises! My heart rate gets pumping and I sweat." Kimberly Leonard

Unleash your Holiday Yummy-ness with the Fit Yummy Mummy Lifestyle System today!

Friday, November 23, 2007

Black Friday Fitness Tip

5 Stress Busting Black Friday Shopping Tips

Did you know...."Black Friday" was originally so named because of the heavy traffic on that day, although most contemporary uses of the term refer instead to it as the beginning of the period in which retailers are in the black (i.e., turning a profit).

This is the beginning of the holiday shopping frenzy. If it is your tradition to join the crowd and hunt for bargains, here are 5 Quick Tips to avoid the Stress of your Black Friday Shopping Experience.

1. Eat a high protein, high fiber breakfast – jump start your metabolism, your energy levels and you ability to think your shopping choices through.

2. Avoid holiday coffees - high caffeine and high sugar content, lead to mindless shopping and a drop in your energy levels and mood - not to mention the addition of unwanted holiday pounds.

3. Get Moving – make the most of the holiday shopping crowd, practice power walking, use the competition to get to the best deal first.

4. Refuel – be sure to keep your body energized and your mind sharp, take along a quick snack of almonds and dried fruit. Portable, staves off hunger, allows you to keep on shopping.

5. Unwind – after your shopping frenzy, take a few minutes to unwind and relax. Take a hot bath, practice yoga or simply sit and breathe. Allow yourself some downtime to reenergize and recuperate from your shopping frenzy.

Above all else, be sure you take the time to Take Care of Yourself. Eat regular, balanced meals, including breakfast. Get adequate sleep and effective exercise. Your Fit Yummy Mummy Lifestyle System is one click away from having all of this and more!

Thursday, November 22, 2007

Attitude of Gratitude

Count Your Blessings

Happy Thanksgiving to those of you in the States. However, this posts relates to everyone, no matter where you live, or the time of year.

It is essential that you take the time to reflect and celebrate all that makes you unique, fortunate and what you have accomplished.

Think about it like this, the level of joy you experience in your life is in direct proportion to your experience of gratitude.

It is time to Be Grateful
You can have all the success in the world - a loving family, a nice home, a cool car, an amazing body......but if you are not aware of the happiness, fun and bliss this gives you, then despite your outer circumstances, your life will feel meaningless and empty.

At any moment – no matter how challenging those moments may appear to be -- you can choose to stop, breathe and create gratitude, by asking these four simple questions (written by Coco Fossland)

1. What complaint, belief, or excuse can I surrender right now to feel closer to gratitude?
2. What can I be grateful for right now?
3. What is the lesson or wisdom of gratitude at this moment?
4. What action can I take right now to let in the feeling of gratitude?

Abraham-Hicks says: “Every time you appreciate something, every time you praise something, every time you feel good about something, you are telling the Universe: ‘More of this, please.’

You need never make another verbal statement of this intent, and if you are mostly in a state of appreciation, all good things will flow to you.”

What could be more powerful than that?

What are you grateful for?

Each of us, has literally, a never-ending stream of reasons to be grateful. Create your list today.

I am grateful for....
- my family
- the ability to experience their unconditional love
- the ability to connect with and share Tyler's joy of the little things in life
- having a husband who can see the very best in me
- having friends who support my highest good
- having the opportunity to give to others

Wednesday, November 21, 2007

Fat Blasting Holiday Workout

Have 15 Minutes?

Short burst exercise is your solution to to burning Fat Calories - not just calories, over the holidays. High intensity exercise burns off significantly more body fat than traditional, steady-state endurance exercise. You work your entire body in a very short period of time. You will boost your metabolism, feel energized, beat holiday stress and look great, all from a mere 15 minutes of your day.
Perform the pair of exercises in Superset A 2-4 times in a row with little to no rest, before moving on to Superset B to repeat 2-4 times in a row. Conclude with burpees for intervals.

Superset A
1. Dumbbell Swings - 10-20
2. T-Ups - 6-10

Superset B
1. Reverse Lunge - 6-10
2. V-Ups - 8-15

Intervals with Burpees

Perform sequence of burpees for 30 seconds, rest 30 seconds, repeat for a total of 4 to 6 minutes. Yes, it is intense and yes that is all you need to do for "cardio" for your holiday workout.
For 16 weeks, of step by step, fat blasting, short burst workouts be sure to get the Fit Yummy Mummy Lifestyle System and begin your Yummy transformation today!

Tuesday, November 20, 2007

Burn Holiday Fat

The Truth about How to Burn Holiday Fat

Thanksgiving marks the start of a 6-week period where we are bombarded with strategies to burn off the dreaded holiday weight gain. However, many are generic and flat out useless.

These strategies will do nothing to help your holiday fat loss cause.

It is amazing how every article posted tells you that you simply need to Burn More Calories - but leads you to believe this is easily accomplished by engaging in some form of cardio; cooking, shopping, walking, etc.

There are a few reasons why this will not lead to successful holiday fat loss.

1. You are essentially being punished. You are told that if you eat excess calories, it's going to cost you and you will have to make up for the "damage done". I thought the holidays were meant to be enjoyed and spent with a bit of joy and cheer - not wasted on such a negative mindset based on fear and punishment. What good can come from it?

2. How much time do you have? If moving more is THE solution, are you ready to make the time to add in the extra activity?

EX - Eat a piece of pumpkin pie with whipped cream = 450 calories

Misleading Solution - Brisk Walking, burn 3-5.7 calories per minute, do you have 80 to 150 extra minutes just to burn this one indulgence off? What about all the other treats?

3. Do you want to Maintain or Achieve?
"So go ahead and indulge, just plan on some extra time on the treadmill, and you will be back to your pre-holiday weight."

This is a quote that is floating around out there! Yes, there is a difference between maintaining your weight over the holidays VS. not going overboard, gaining weight only to end up working your butt off to get back to where you started - if that.

4. "The best way to burn that holiday fat is on a treadmill" - NOT!
"Treadmills are one of the most efficient means of burning calories. That is due to the fact you exercise one of your bodies largest muscle groups, your leg muscles." Once again another piece of misleading information. Traditional cardio is not the solution to fat loss. It does little to nothing to boost your metabolism.

It is amazing that the basic principles of Fat Loss are abandoned during the holidays. Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout. You can easily gain control, boost your metabolism and make your body work for you over the holidays. Your Holiday Fat Loss Solution lies in moderation and Short Burst Resistance Training.

Stick around ~ tomorrow I'll be sharing one of my favorite Fat Blasting Holiday Workouts!
Get a jump start on your New Years Resolutions with the Fit Yummy Mummy Lifestyle System!

Monday, November 19, 2007

Busy Mom's Secret to Making Time for Workouts

Busy Mom's Secret - Manage Energy, Not Time

No Time? Too Busy?

What about all those Time Management strategies? You've tried carefully organizing your fitness goals, scheduling your workouts and listing out the priorities of your day all with the goal of getting more done in a shorter amount of time. So why does your workout keep getting put off?

The secret lies in managing your ENERGY rather than simply your time. Time is a finite resource yet we try to manage it every day. We only end up frustrated because we cannot get more done in less time. Energy on the other hand is something you can manage. It can be extended and renewed on a daily basis.

You know when you are feeling enthusiastic, you are more motivated to not only get more done, but to focus on the tasks that produce more energy - like fitting in your workout. When you are feeling blah or just tired, you come up with a handful of excuses not to workout or you attempt to get it in but don’t put your best efforts into it.

We all have different levels of energy at different times of the day. Most Busy Moms would say they definitely are or are not a morning person--there's not usually much gray area in the morning department. As for night owls, the more energy they have after the sun goes down to get things done, the better.

So when it comes to managing your energy, start by paying attention to your energy patterns throughout the day.

Match your Energy to the Task
From here, schedule high energy tasks to the part of the day that you work best.

~ Use high energy peaks for your most challenging tasks - your workouts, meal planning/preparation, playing with your children, etc.

~ Use low energy valleys for routine tasks such as writing in your journal, doing laundry, taking inventory of the food in your pantry, etc.

Throughout the day, ask yourself: "What’s the best use of my time and energy right now?"

Bottom line, when you find yourself saying....I just don't have the time to workout - know that time isn't really the problem. No one else has any more than you.

Making use of your peak energy times will make the challenging task of "finding the time to workout" not only easier to accomplish, but the successful completion of each one will only lead to an upward spiral of more, good feeling energy.

Combine these Energy Management Skills with the short burst exercises in the Fit Yummy Mummy Workout Plan and get fit in just 90 minutes a week!

I Have to say I am quite shocked….I usually workout for 1-1.5 hrs 3x/wk in the gym ....I do this program at home 6 days a week for 15 minutes. I try it exactly as Holly said since I'm not getting the results I'd like at the gym. When I saw the exercises in the manual, I thought "this will be easy... I do these all in my classes". WRONG!!! I do them back to back …I'm only working out for 15 minutes…. I definitely get my heart rate up and sweat. I like having the extra time at home with the kids and to get stuff done.”

Ellen Antoine

Wednesday, November 14, 2007

Healthy Meals in a Hurry

No time to Eat? Have 5 Minutes?

My favorite Meals in a Hurry meal take less than 5 minutes to prep! Ingredients are cheap and easy to keep on hand. Each meal contains a quality protein - which is essential in every meal, to not only provide your body with vitamins and minerals necessary for growth, but to keep you satisfied and help BOOST your Metabolism!

Enjoy and feel free to add your own creative twists.

Mexican Tuna
~Add salsa and veggies - tomatoes, onions, etc. Eat open face, I love mine on a bed of spinach. Or make into a sandwich, serve on toasted Whole Grain bread, wrap in a Whole Wheat tortilla or serve on a Whole Grain bagel.

Greek Tuna
~ Add Hummus and veggies - tomatoes, cucumbers, olives, etc.. Eat open face, tasty to serve in a bed of romaine. Or make into a Whole Wheat wrap.

Accelerated Eggs
~ Crack 1-2 egg or egg whites onto a slightly toasted WW English muffin. Cook in microwave or in toaster over until firm. Grab a piece of fruit and you are good to go.

Soy, Bean Burrito
~ Add black beans, tofu crumbles, shredded cheese, diced jalapenos to a Whole Wheat tortilla. Eat warm or cold.

Breakfast Burrito
~ Scrambled eggs wrapped in Whole Wheat tortilla topped with cheese, salsa and spinach.

Remember, the key to making any meal quick and easy is to plan ahead. Have a plan for what you are going to eat, make sure the foods are available and your "no time to eat" delima is solved!

Tuesday, November 13, 2007

Quick, Metabolism Boosting Snacks

Supportive Snacks when Time is Short

One of the most common concerns of Busy Moms is finding the time to eat. If eating every 3 hours is key to boosting your metabolism and burning more fat, quick and easy snack choices are a must.

Unfortunately Busy Moms fall prey to all the bad stuff that falls into the “fast” and “easy” categories – chips, 100 calorie packs, candy bars, muffins, power bars, breakfast bars etc.

Yes, even if they are "Low Cal - 100 calorie packs" Sugar Free, Low Fat, Fat Free….Doesn't matter!

Low-Fat and Fat Free foods have proportionately more simple carbohydrates. Simple carbs, not fat, are the most fattening foods per calorie - especially empty, refined carbs. These unnatural foods are nutrient poor and signal to your body that you are nutritionally deprived or starving.

Listen up! Processed foods have a negative effect on your body. Your body thinks it's starving since it is not getting enough nutrients and begins to STORE FAT as a survival mechanism.

The QUALITY of your food choices plays a HUGE role in your body's ability to shed as much fat as possible in the shortest time possible. You can accomplish this by choosing to eat more whole, natural foods.


~ your body will burn more calories digesting these HIGH Quality Foods
~ you will stave off hunger becuase you are satisfied
~ feeling satisfied crushes cravings
~you will have more energy
~your body will burn more fat

Awareness is the first step.

Preparation is the second step. Put aside a day to plan and prepare or at the very least just 5 minutes each night to make and pack your own “fast food” items. Have your snacks ready and set aside so that you can grab them in the morning and go.

On the Go? Think “portable”. Make your snacks work for you. Options like meal replacement shakes, canned tuna/chicken, beef jerky, almonds, whole wheat crackers, fresh/dried fruit and small boxes of ready-to-eat breakfast cereal (see cereal guidelines under Burn Fat with Breakfast ) are all good choices that are high in fiber, vitamins and minerals.

Some of my Favorite Snack Combos…
Granny smith apple/raw almonds
Dried Pineapple/pistachios
Cottage Cheese/salsa
Deli Turkey/Laughing Cow Cheese/red grapes
WW Mini Bagel/peanut butter/raisins
Vanilla Yogurt/walnuts/fresh blueberries

Monday, November 12, 2007

Team Burn Belly Fat Update

Beth is Burning Belly Fat!

Beth from "Team Burn Belly Fat" is only 4 weeks in to her Fit Yummy Mummy Lifestyle System and she was ecstatic to report that her Size 8 jeans - the very size jeans she has never been able to go under, are now baggy!

"Things are going great. I love all the exercises that I'm doing. The Workout DVD is a tremendous help to me because I can follow along and stay motivated.

I'm feeling awesome. I can tell my body is changing slowly. I'm getting more confidence to wear some shirts I haven't worn in awhile. I feel stronger and most of all my self-confidence is getting better.

This is truly a journey for me, I true test of my determination and desire to change my life. I've made up my mind not to remain in the same old mind-set which was lazy and full of excuses. I can't live that way anymore. Thank you so much for keeping me accountable and CARING about me. The next time I see you I hope to wearing brand new jeans!! "

What size jeans would you like to wear? What are you doing to get there? The Fit Yummy Mummy Lifestyle System is giving Busy Moms everywhere a new zest for life.

Family Manager Makeover

WIN a FREE Family Manager Makeover!

Oprah, HGTV, Wall Street Journal, CBS Sunday Morning News, and Ladies’ Home Journal have featured Family Manager Makeovers. The proven Family Manager system, based on Fortune 500 company strategies, helps busy families deal with clutter, juggle schedules, get everyone working like a team, and find time to pursue personal dreams.

My friend Sarah over at is a Certified Family Manager Coach. She is offering you the chance to win a FREE Family Manager Makeover to help you create a happy, organized home. Using exclusive Family Manager Makeover techniques and proven solutions, Sarah will work with you to bring key areas of stress under control using workable plan of action to reach your personal goals and priorities for your home and personal life.

Whether you’re married with kids, single with no kids, newly married, a single parent, empty-nester, senior citizen, male, female—it doesn’t matter. We all need to manage our one and only life well so we can enjoy its blessings and opportunities to the fullest. And, we need a peaceful, welcoming place where we can close the door behind us and say, “It feels so good to be home!”

Register Here for your opportunity to win this fabulous makover from the Solution Diva - Sarah Zeldman.

Sunday, November 11, 2007

Burn Fat with Breakfast

Begin your Day with Breakfast and Burn More Fat!

Breakfast is easily the most overlooked solution than all other fat burning tips combined.

I had a great question from Annette over at

Q: Breakfast.

I always eat breakfast but often don't get to it until about an hour or sometimes two (if I'm up early) after I get up. Is this OK or do I have to eat earlier than this? (I'm busy during the week getting the kids ready and off to school). What's the maximum amount of time I can go from waking to eating brekky?

A: Hooray! You are eating the most important meal of the day!

Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body's ability to lose fat.

Skipping breakfast will only send the message to your body that you're starving - you haven't had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentailly are choosing to start your day in fat storage mode.

PLUS - if you do not start your day with a supportive breakfast, it is only natural that by the time luch rolls around - You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your "lunch time" snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more.

To make matters worse, skipping breakfast also leads to eating more later in the day - a big "dinner". Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat.

In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.

To get the Best Benefits of Breakfast - yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

Favorite Busy Mom Breakfast: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Choose cereals carefully based on the information on the food label.

Top choices have:
~ 5 grams of Fiber or more
~ 8 grams of Sugar or LESS
~ Sugar is not listed as one of the first 3 ingredients.

If TIME for breakfast is the issue - see Time Tip #1 Post.

Saturday, November 10, 2007

Your Sleep Solution

Sleep Deprived Moms - Listen up!

As I mentioned in my "Need More Time" post, getting up early is a great way to get more out of each and every day.

However, there are many busy moms who find this quite difficult to do for they are unable to get to bed at a reasonable time or if they do, are unable to get a full night's rest.

My good friend Sarah shares a wonderful solution for you..The Art of the Powernap.

Take a look at her post How To Survive When Your Baby Or Child Doesn't Sleep Well over at

Find out why it is so important for busy moms to learn how to powernap, the benefits and what you can do to get started.

Friday, November 9, 2007

Are your Friends Making you Fat?

When it comes to Fat Loss, Who's got your back?

Support. The #1 factor that determines any woman's fat loss success.

Quick -Name 5 people you spend the most time with. How are they affecting your ability to stay on track and make good choices?

When it comes to changing your lifestyle habits, it is important to consider all the people who play a role and who may affect it.

If you have so "not-so-supportive" people in your life, you have the power to change this.

1. Enlist Their Help. Your spouse, child, parent, sibling, friend, neighbor, co-worker can play a positive role in helping you reach your goals and stay on track - if you just ask. Share what you are doing, why you are doing it, and how they can best support you in the process.

Yes, it is okay to ask for help. The most successful women around - personally and professionally - recognize when to ask and do not hesitate to do so.

2. Create a NEW Support System. Seek out those who have similar goals and make a point to spend more time with them. Make workout dates, create and share meal plans, become each other's cheerleaders.

3. Extended Mentor. Unfortunately, there are some women who feel like they do not have the above 2 options. In that case find a book or article of a real life success story. Someone you can relate to, that has "made it". Model the steps and strategies this successful women have used and you will be on your way! There are several Fit Yummy Mummy success stories in this very blog to get you going as well.

4. Holly Rigsby is your Coach! Not only through the daily posts on this blog, but those women who choose to take action and get their Fit Yummy Mummy Transformation underway have the opportunity to work with me for 3 weeks! Not only will I tell you step-by-step what to do and how to do it, I am going to encourage and support you AND hold you accountable.

Become a Fit Yummy Mummy Today and take part in a unique and exciting opportunity to work with me as part of the
VIP 21 Day Coaching Program - don't wait to create your most powerful support system - this offer end tonight at midnight! Sign Up now!

My family has been my greatest support system. I am quite fortunate to have such encouraging, giving and supportive people in my life. I love you guys!

Thursday, November 8, 2007

Burn more Fat in Less Time with Intervals

Say Goodbye to Long, Slow, Boring Cardio!

Since the launch of the Fit Yummy Mummy Lifestyle System I have had several questions about "Intervals".

Well if you are like me - I despise cardio, I do not have the patience or the time for it, plus I want to see results quickly - then you will love what I and my buddy Jayson Hunter RD, CSCS are about to share with you!

What are Intervals? They are simply brief, high intensity periods of exercise (where you work out as intensely as you can) “high”, alternated with active recovery periods, where you slow down just long enough to catch your breath, “low”.

Now this "exercise" can come in MANY different forms. I naturally discovered that the best way to get started is walking....not your casual, take a look at what the neighbors have planted in the front yard walk, or "I'm going to take this time to gossip on the treadmill" walk. Interval style is short and to the point. Alternate walking "low", casual, with walking "high", more intense fast walking. You can do this outside, on a treamill or other types of "cardio" equipment. The goal is to challenge yourself so that at the end of 10 minutes - you have had one heck of a workout!

Find out more on how you can Burn More Fat in Less Time with Intervals by taking a look at Jayson's sample interval workout.

This is just one example of many options you have when it comes to Intervals for Fat Loss. For a more detailed and guided plan specifically tailored to Busy Moms, be sure to grab your copy of the Fit Yummy Mummy Lifestyle System .

When it comes to cardio - STOP wasting your time and stalling your fat loss efforts. Your solution for fat loss lies in shorter, more-intense Interval sessions. You will burn more overall calories, boost your metabolism and preserve muscle, which will make you look tight and lean as you reach your pre-baby body.

HURRY, you only have until Friday at midnight (est) to participate in my

VIP 21 Day Coaching Program


“This system just made sense. Why not! What I was doing was not working. My reign of "Cardio Queen" needed to come to an end. I didn’t have time for all that cardio anyway and the short burst resistance exercises were energizing and empowering. I am so happy with how I look. It just motivates me to do more- more on the inside. The outside is just a perk. I feel good and therefore look pretty darn good!” ~ Michele Adamson Lost 5% Body fat
(Yes, that is Me, my son Tyler and his step-mom Michele - my friend and Fit Yummy Mummy Success Story!)

Wednesday, November 7, 2007

Need More Time? Time Tip #1

Get Up Early!
Time Management Tip #1





Get Up Early?????!!!!!

I can already hear the moans and groans so let me shed some light on a few facts for you.

How often do you find yourself stating each day - "I wish I had more time". Well it's Time to turn complaints into solutions. You can take control of your day by implementing a simple set of strategies. Getting up early is one of many that I will share. This is my very successful formula for getting more out of the time I have and more accomplished during the day.

No - you do not have to wake up hours earlier than what you are used to. However, you will be surprised at how an extra 15 minutes each morning can make a huge difference in the flow of your entire day.

With an extra 15 minutes you can....

~ make breakfast
~ eat breakfast
~ workout
~take a bath
~read something inspirational
~ map out your day
~plan meals for the week
~make a grocery list

The list can go on and on, you get to decide, you get to take control.

Choose an activity that will render the biggest results. For example, if you tend to put our workout off until the second half of the will find it difficult to ever get it in. BUT if you DO workout, you WILL see and feel results. So spend that extra 15 minutes in the morning getting your workout done and of the way. Your entire day will benefit, your mindset will benefit, your body will benefit. Isn’t that the goal?

Prepare the Night Before. Now to make the most of this extra 15 minutes in the morning, do whatever you can the night before to make this "me time" possible. For example, your extra 15 minutes should not be spent searching for your child's only pair of black pants. This not only leaves you stressed and frantic, it upsets your child, it disrupts the flow of your day and think about it, how is taking the time to find those pants going to help you the rest of the day?

Get some Sleep! Also, you need to go to bed at a reasonable hour. The main reason moms groan over this "get up early" tip is because they are getting to bed so late to begin with! Why? What are you spending your time doing so late at night? TV is a huge culprit in this situation. TV will only disrupt your ability to fall asleep. Need to wind down? Great, I have tips for that too....

~drink some hot “sleepy time tea”
~ read a book
~ listen to some relaxing music

Please do not waste your valuable time and energy thinking... “but I” .... “what if ”. Sure each situation is unique. However, if you are a busy mom who is ready and willing to try something different in order to get different results, then take this success formula and run with it.

Tuesday, November 6, 2007

Become a Fit Yummy Mummy Today

Fit Yummy Mummy is NOW Available

Burn the Baby Fat
Get your Pre-Baby Body Back
Look Years Younger
Regain Control of your Life

Your wait is over, you now have access to the simplified, proven lifestyle system that will help you burn the baby fat and get your body back. Fit Yummy Mummy is your complete 16 week lifestyle system that I have designed specifically for Busy Moms, for I too am a Busy Mom!

I am very excited to share these amazing strategies to help you get your fat loss program off to the perfect start, with efficient and effective workout program and real life nutrition guidelines.

Fit Yummy Mummy Includes:

The Fit Yummy Workout - Get a lean, toned body in just 90 minutes a week. Not a typo : )

Never Diet again - The Fit Yummy Mummy Nutrition Plan provides you and your family with an endless variety of delicious, nourishing, metabolism boosting meals.

A wealth of Motivational tools and Support to guide a busy mom every step of the way.


The Busy Mom’s 7-Step Quick-Start Essentials Program
The Fit Yummy Mummy Guide to Fast & Easy Meals
New Mom’s Jump Start Beginner Workout Program
The 6-Minute Circuits Emergency Workout Plan
The Dramatic Dress Size Reduction Diet
The Secrets to Being a Stylish Mom Without Spending a Hollywood Fortune
The MomsTown “How to Get Organized”
The Cellulite Cure
and much more!!!!

Grab your copy of Fit Yummy Mummy by Midnight (EST) Friday, November 9th you'll also get to take part in my exclusive Fit Yummy Mummy VIP 21 Day Coaching Program.

You will receive:

~ 3 Weekly 'Closed Door' Teleseminars where I will walk you step-by-step through exactly what you'll do during the upcoming week.

~ 21 Days of Motivational e-mails crammed full of meal ideas, workout tips and success strategies guaranteed to keep you on track!

~ MP3 Recordings of the calls so you can refer back to them for tips and motivation at your convenience.

Don't miss this opportunity...
Get your Copy Today and reserve your Spot!
Get it here - Fit Yummy Mummy Lifestyle System

HURRY! The VIP Coaching Program kicks off on Monday, November 12th, so once midnight strikes on Friday, the doors are closed forever.

I look forward to working with you personally as you begin your Fit Yummy Mummy Transformation.
~ Holly Rigsby

Monday, November 5, 2007

Marathon Mommy: Paula Radcliffe

Paula Radcliffe is One Fit Mom!

Paula Radcliffe, British long distance runner and world record holder for the women's marathon, took the 2007 New York City Marathon this past Sunday and came in one second faster than her 2004 win!


What makes her so amazing above her marathon career is the fact that she has a 10 month old daughter! Plus her career was basically absent for the past two years, yet she triumphed and came back stronger than ever.

What made the biggest difference?

Fitness was a priority in her life. She ran throughout her pregnancy all the way up to giving birth to daughter Isla in January 2007. Post baby, Paula stayed true and consistent with her fitness program, despite post-pregnancy obstacles and even an injury.

“…Motherhood has made me much more positive. Isla has made a big difference to the way I think.
Before, I would have got down about an injury setback like this one. But now I'm not just thinking about myself. I can't be depressed.

I have a baby to look after and she doesn't care whether her mum is injured or running. I am happier because she is amazing - and being happy helps the healing process.”

I hope you find inspiration and courage in this Fit Yummy Mummy's story. Take a lesson from her attitude, her ability to stay positive and her commitment to fitness and make a difference in your life today.

30 Day Makeover

Your Head-to-Toe Makeover Made Easy

My good friend Tammy - over at - and I are collaborating to bring you the complete step-by-step beauty makeover that is offering its viewers.

Tammy will be posting 2 to 3 daily beauty and fitness tips on her site. Our goal is to deliver the tips and strategies you need so within a very short 30 days, you’ll have glossier hair, prettier skin, a flatter stomach and lots tons more energy - just in time for the holiday season.

Kick off your makeover with the world’s easiest way to look better: Stand up straight! Think about it; even Angelina Jolie would seem dumpy hunched over, but when she throws her shoulders back and holds her head high, she’s the sexiest thing in kitten heels. Better posture makes you appear pounds lighter and more confident (and it can also stave off lower-back and neck pain). Find out what you can do NOW to appear Instantly Slim.

Be sure to check back for more tips and strategies to kick start your makeover!

Sunday, November 4, 2007

Strategies for Setbacks

How to Overcome and Come Out Ahead

Setbacks are a fact of life. The degree to which a setback will affect you and your results however, is 100% up to you. Here are 2 proactive and extremely effective strategies to help you successfully deal with setbacks.

1. You can choose to prevent a setback from ever happening.

For example: Turning down an invitation to meet your friends for dinner at the Mexican restaurant, knowing you will only go through 2 baskets of chips and salsa and down at least three $.99 margaritas. This awareness has not only helped you bypass the overwhelming feelings of guilt but instead has infused your mindset with confidence.


2. You can choose to make the most of a setback.

My clients are fully aware that a setback does not erase all the hard work that has been done. Instead, a setback is viewed as a learning opportunity. For example: My busy mom client, Amy shared that she ordered dinner out 5 times last week. She felt it would be a waste of her energy to make excuses about why she chose to fall back into this unsupportive habit. So instead she came up with a solution that would allow her and her family to stay on track this coming week and began to map out a list of quick and easy dinner ideas and headed off to the grocery store.

When you make the most of a setback, you come to embrace each experience for they will only make you stronger, more knowledgeable and more prepared for what lies ahead.

No matter which strategy you choose, you will come out ahead. You no longer have to struggle with blame, guilt and excuses.

I chose to cover this topic today for I too have setbacks.

I was out of town this weekend for a birthday celebration. 1st setback - the night before the birthday party was a jewelry party. Well that not only meant spending some money, it also meant wine and appetizers (my weakness!). I could have prevented this occassion by delaying my arrival, but I wanted to spend extra time with my family. So I made the most of it by enjoying the night and by making sure I was aware of the foods I consumed the following day at the birthday party.

Thought I was in the clear as I made it out of the party without cake and ice cream. I was on the road for about an hour when my tire blew. 2nd setback - I was stuck on the side of the road for 2 hours. Funny that my husband, who was 2 hours away, made it to me 5 minutes before AAA. Could I have prevented this setback? Maybe. But I was forced to make the most of it.

Instead of stressing and complaining for 2 hours, I made the most of my "extra" 2 hours - writing in my journal, working on my laptop and even finding humor in my situation. Funny that out of the thousands of cars that passes me by, only one stopped to ask if I needed help. A nice guy sporting a "Welcome to the gun show" t-shirt.

Needless to say, my 2 and a half hour trip in the car turned into a 5 hour trip. Yes you too will have days like this, where it seems that some situations are just out of your control. That does not mean you are relieved of your responsibility to pick yourself up and keep moving forward. If you find that each and every day is filled with chaos, you must stop and take the next best step to regain control for it all begins with you.

Friday, November 2, 2007

Drop a Dress Size

Ronda lost 6 pounds of Fat and 8 overall inches in just 4 Weeks!

"I'm not one for a Testimonial, but after results like these - I WANT to write one!"

I am a very active person. I've always tried to exercise at least three times a week for years. I never really watched what I ate. I thought if I exercised I really didn't need to look at calories or read labels.

Plus, I had really slacked off on resistance training, I was doing a lot of cardio. There were times when I was working out twice a day, everyday!

Well as I've gotten older I've found that I can't eat or exercise the same way I could ten years ago.

In fact, prior to Fit Yummy Mummy,I was the heaviest I have ever been. In the past 5 years, I have gained over 20 pounds.

I gave Fit Yummy Mummy a try because was getting married in less than 2 months. I had to eliminate as much fat as I could - and the right way so I could keep it off! I had picked out a fabulous dress, yes a bit tight but I had the intention to lean up look great, especially my arms!

I knew I could use a little help with resistance training and tweaking my lifestyle habits. The Fit Yummy Mummy program was fun and encouraging. I didn't find following this new regime hard either because it's not about hours of exercise or a restrictive diet, it's simply a healthy lifestyle change.

Holly taught me what to look for on nutrition labels and the importance of women eating supportively in order to lose more fat. In the past, I never took the time to change my eating habits because I thought it would be too hard. Well I was wrong! Eating 5 small meals a day is possible plus it keeps me satisfied and energized! I'm never starved and I never feel deprived.

I never thought I would see such big results in 4 week's time but I did! I was able to walk down the aisle with pride and confidence. I feel so good about myself. It's been awesome!

~ Ronda Williams

Ronda achieved amazing results in just 4 weeks time! Losing 2 inches in her waist, 2 inches in her hips and an inch off her arms made her goal of dropping a dress size and looking great on her wedding day a reality. Imagine what another 12 weeks will do!

If you have ever dreamed of easily slipping into your favorite dress or wearing that cute pair of skinny jeans again, your solution lies in the Fit Yummy Mummy Lifestyle System . You can discover just as Ronda did, how to easily tweak your eating habits, how too much cardio can actually make you gain weight and how simple short burst exercise is all you need - especially in your busy schedule.

Are YOU ready to get your Body Back? Your wait is coming to an end! The Fit Yummy Mummy Lifestyle System will be available this weekend. Be the first to grab your copy and Sign Up here today - plus you will receive your free "The 5 Ways to Boost Your Metabolism" report!

Thursday, November 1, 2007

More Time, Energy and Motivation!

Need some more Time? Stop Watching Television!

This is a great tip from 2 very successful Moms, Mary and Heather - authors of "It's All About You" and founders of As a member of MomsTown, I signed up to receive the Big Break Inspiration newsletter. Each day my inbox has a new and inspiring message.

As busy Moms we never seem to have enough time to get everything done, we struggle with a lack of energy and sometimes it just hard to get motivated! I am without a doubt a Busy Mom.

In order to get different results in our life however, there is a need for us to stop and take a moment to see "what we are spending our precious time on." Whether it is talking on our cell about the latest gossip, mindlessly searching the pages of ebay for the best deal ever, or even spending time on workouts that offer little to no return (i.e. hours of cardio - but that is another post).

How much TV do you watch? This "time and energy zapper" really struck me because I know I do it, and I know a LOT of busy moms do it as well. In fact, I've been so busy trying to wrap up the final details of the Fit Yummy Mummy project, that I find myself turning to TV for my reward - I LOVE reality court shows for some strange reason.

But now that this has been brought to my attention, I'm sure it is the very reason why I find it so hard to motivate myself to get anything else done the rest of the day! Not to mention TV facilitates a pitfall for many moms - mindless eating...especially at night.

If you are one of the few moms who does not indulge....then your days are much more productive, good for you!

Television puts you in a passive role.

It zaps you of energy, makes you procrastinate, and can really bring you down. There isn't much on television that is truly inspiring, educational, and encourages you to take action.

Television isn't just bad for kids, it's bad for us too..... If you're watching television you're wasting your precious time. It's been estimated that the average person spends 40% of his/her free time in front of the television. Don't let that be you. Log the amount of time you spend in front of the television. Be honest about the amount of time the TV is on. Now, turn it off and get on with your life.

Mary & Heather

Take the challenge. See how much more time and energy you have for YOU.