Heather Picken

Milk Does A Body Good ..especially when it comes to training and fat loss!

I always say one of the most important things you should consume after weight
training is protein. There are many sources of lean proteins that I have on my list
in my fat burning system and one of these is milk.

Milk protein (from a cow) has actually been said to be a great post workout source of protein
right after weight training.

Numerous studies, including a recent report published in the American Journal of Physiology that examined the body's muscle building response to whey, casein and amino-acid consumption, show whey to be a fast-acting protein absorbed quickly for use by muscles.

Also aids in fat loss (just make sure you get the skim or low fat)

It also replaces your electrolytes.
When you sweat you lose calcium so ingest some skim milk right after your workout
would help your body in replacing these. Taking calcium pills does not have the same absorption/conversion rate as drinking some milk.

Also milk contains vitamins D,A.

I would recommend cow's milk over soy milk.
For 1 cup of skim milk you get about 8 grams of protein

(just make sure when you pour that glass of milk that your cat isn't around)

Motivation

I want to share a story with you about one of my clients
and the name has been changed to protect her identity

The other day I got a phone call from one 'Mary'.
I could immediately sense there was something troubling
her and asked her what was wrong.
She replied 'I am very upset and frustrated right now..
I feel that my family isn't supportive of what I do...they
know I just started on your program and that I am excited
about being healthier and creating the body that I have always
dreamed of but for some reason every time I make something
healthy for myself they start to say negative things' ...

'Why are you eating that?'
'Do you have to go workout because I want to go out?'
'Don't you think you are going overboard with this?'
'I don't think you can lose weight since your side of the
family is overweight...just be happy with who you are'

I wanted to scream as I heard these things...
how can someone especially your own family not be
supportive in what you want to do for yourself
that is actually good. My heart really went out to her as
I gave her an imaginary hug in my mind.

I guess that is why I do what I do because women
need to be supported. If you're reading this and
you feel the same way, you are not alone.

So, do we blame our family for lack of support?
Well, if you take a deeper look it's not their fault as 50% of
our behaviors are shaped through our childhood. If you still
have the beliefs that you will never lose weight I can bet that
if I were to talk to your parents I would find them using language like:

'It's hard'

'I'll try"

'I hope"

I could go on and on about this...but what I want you to
understand is that how we feel about ourselves is what we have
learned and that many times we tend to sabotage our success
whether it's creating the body we want or having a successful
career by our beliefs that were created during our childhood.
Does that mean we should blame our parents? No, but what
it does mean is that we must recognize it and then change it by
placing a new belief within ourselves...otherwise
you will be stuck right where you are at.

Having a great nutrition and training plan is great..but it will
never take the place of having the right mindset to
accomplish what you want.

How do you get unstuck when you live around people
that are stuck in their beliefs and negative self talk themselves?
Well, first thing you can't change someone but you can
change the way you look at things. You can tell yourself that
what you are doing for yourself is important and that they
need to respect that (remember you set the tone..and
we teach people how they treat us...I learned that from
Dr. Phil..LOL..you're laughing but it's true)..so as soon
as you take you're 'I am not going to put up with your
negative attitude toward me anymore...' then you will
start to see that they will respect you.
Your family/ friends might not 'Get it'..meaning they
can't understand what drives you...what makes you
dig deep and do what ever it takes to create the body
and health that you want...but does it really matter?
Because when it comes down to the end of the day,
it's YOU that has to look in the mirror and feels good
about what you're doing.

I say STOP living your life for other people and start
living it for yourself. We try so hard to please others,
when really it gets us nowhere. I feel you need to be selfish ..
yes that's right selfish when it comes to feeling good about
yourself and making changes. What I mean by that is to
take care of YOU first before anyone else. Because if you don't ..
how do you expect to give back to others?

I find so many women don't do this..they get lost in who they were
and lose their true identity... and when it comes to giving themselves
something they tend to neglect the 'me time'.
Know that this time is the most valuable time you should
have for yourself and if you are going to be the best you can be
and feel good about yourself and your body you need to start
doing this and stop feeling guilty. Of course this doesn't mean
neglecting your family but rather loving yourself and reaffirming
that you deserve to be happy.

You can tell yourself 'This is hard' or you can say
'I am doing what it takes'
If you choose to say the last statement you will find that
your perseverance will pay off.

I often think about people like Lance Armstrong and
other great people that overcome so many
things in life all because they believed in themselves.

So here's to all the women around the world reading
this that need the extra support....
If you find the people around you aren't telling you that
they believe in you..well ...

I BELIEVE IN YOU (insert your name here)..KEEP GOING...
AND YOU ARE DOING IT!

Getting back to 'Mary' I could sense she felt better
and told me she was determined
to develop her mental muscles and practice the things
that she has read in my system.

*Big world hug from me to all of you*

Posted by Heather Picken at 8:46 PM | Permalink | TrackBacks (0)

The trouble with a low carb/no carb diet is that most of weight you lose
is muscle and not fat, your energy levels decrease, metabolism slows down,
plus if you are eating saturated fats it builds up bacteria in your system (RES)
which can result in major health problems(like organ failure)...even death.

Here's the new fat loss strategy

I find as women get older their hormones change which makes it harder
to metabolize carbs, they become more insulin sensitive. The biggest
challenge women face is losing belly fat and unwanted inches that have
just seemed to creep up on them.

I found I little secret supplement that I find women really benefit from.
It's called Captri oil.

Which is derived from coconut oil. Unlike regular oils it is
metabolized much differently in the body. It is even metabolizes bettter than
carbohydrates and has a powerful effect in helping you metabolize carbs better.
Regular oil has LCT (long chain triglycerides) making it take longer for your body
to break down. Whereas, MCT (medium chain triglycerides) are much better
in breaking down and metabolizing fat in the body. This is what the Captri does.
I discovered this while getting ready for some of my fitness competitions and it
gave me the energy I needed while getting down to very low levels of body fat.

How you use it:
Reduce your carbohydrate intake and replace some of your carb calories with Captri.
You typically notice a warm feeling it produces and your energy levels increased.
Whereas, low carb or no carbs leave you feeling irritable and almost impossible to
get an intense workout since your body preferred source of fuel is carbohydrates.

Captri oil can't be bought in a store and if you even find it even in a supplement store the taste
and quailty is not the same. I am distributer for it and have been using it for years. They just came
out with a "butter flavor" that is incredible! You can make popcorn without the guilt, bake with it,
make stirfrys ...you name it. Each tablespoon has 120 calories. Now you may be thinking "WOW, that a lot of calories...but it's the quality of calories and because of it's molecular structure it tends
not to be stored as body fat so you could add about 500-1000 of this oil in addition to your regular meals. But structure is key in utilizing this oil. You want to make sure that you ingest this at certain times throughout the day. Many athletes use this oil to get lean and have lots of energy.

If you would like to purchase Captri click here NOW

Also if you would like the complete fat burning system that shows you how
to use it click here NOW

Posted by Heather Picken at 5:15 PM | Permalink | TrackBacks (0)

(length 4:42 minutes)

Click here to listen...
Click here to download…

We see with out brains not with our eyes...so what does that mean when it comes to fat loss?
Well, everything if we want to condition ourselves to bring out our "inner personal trainer"

Many women will hire a trainer to get motivated which is great..but what happens when they are not training with them...how can you motivate yourself to get to the gym or do workouts at home.

Let's start with our brain again as everything we do is controlled by it.
Eating,working out..and day to day activities as well as developing unstoppable motivation
In my system I talk about the specific process in which you need to do in order to self motivate
yourself and one of these tools are using visualization with vision boards or meditation.

So many women miss this and they are so focused on the best butt exercise or nutrition plan..of course these are important but without working on your inner map of what you want your body to look like you will go back to your old ways of doing and thinking.

Is this you below "Help, I know I shouldn't be eating this but I am!"

Many women will do crunches thinking that will help but it doesn't.
Getting rid of belly fat will happen through nutrition and exercise.
Have a flatter stomach is a result of lower body fat so the more you lose
the flatter you will see your stomach becomes.

Usually the stomach is the most challenging part for women to lose, but not
impossible. If you are committed to the process and do it the right way (this means no fad diets) You will start to see it melt off your body. If you think it's hard work then it will be..but if you tell yourself that you will follow the right program then it will be easy for you to follow and keep it off.

Some tips that are helpful in losing stubborn belly fat are:
Doing interval or HITT cardio (these are short bursts of all out intense cardio followed by moderate interval) much more effective than walking or jogging

If you don't have time for extra cardio do whole body workout. When you train your whole body
you are burning more calories and when set up properly you can see the fat-burning affects within a few short weeks. In my workout book all of the workouts are designed with busy women
in mind that want to lose as much fat as possible without spending a lot of time.

Do movements that are compound (meaning working out multiple muscle groups)
chest,back,and leg exercises

Do it intensely and use weight that is challenging.

Sample exercises:

Squats (Legs)
Lunges (Legs)
Dumb Bell Chest Press (chest)
Dumb Bell Rows (Back)

To get the complete fat burning system click here!

Posted by Heather Picken at 6:20 PM | Permalink | TrackBacks (0)

And they're off..the first week was officially marked this past Wed.

I put up a private forum where we discuss the best fat-burning foods
and exercises.

Wendy:
55 years young

I've always been interested in health and fitness and felt like I was eating healthy and exercising well. When I started working with Heather (taking her bootcamp classes - she really gives you a great workout and working with her on my nutrition), I learned that I wasn't working my body efficiently. I've never had anyone work with me to focus on changing the role that your mind plays as it relates to fat loss. My goal is to have a lean body as well. I have family members in MD that are on the same program and they are all losing weight. I'm talking about 90 lbs but it has taken them a year to do it. We just all need to be patient but we can do it too! Heather is a great motivator! Good luck to everyone.

Here is her recap of her first week accomplished:
What I did good this week: I fixed Easter dinner and only ate healthy foods. We went out with friends and I remained on my program. No alcohol! Social drinking can be a problem but I remained focus and think before I have a social drink.

My challenges this past week was that I didn't work out hard enough since I was in Myrtle Beach part of the time. I'm back home and on track. I will continue to take Heather's bootcamp where I get the best workouts.

When I fixed Easter dinner, I really wasn't tempted to eat the cheesecake or the twice baked potatoes that I fixed.

What I will do different this week is increase my workouts. I will maintain my healthy eating and focusing on putting only good fuel in my body.

Fat Loss Goals:

30 Days
My body is now fit.
I am a size 8

My challenges are when we go out for the evening. We have some things coming up and I will only put good fuel in my body. We have a trip planned at the end of April that will be a challenge for me because I know there will be lots of eating and drinking. We are going to Palm Springs, CA with about 24 members of the Harbour Club but I will stay focused on my eating plan. I will exercise while I am on vacation.

60 Days

To think more positive about my body. I continue to do my affirmations and listen to the CDs to stay focused.

90 Days
My body is now fit. I have lost body fat, continue to do my affirmations, eating healthy, and get some sort of daily exercise. Continue to enter my foods into FitDay and monitor my calories, fat, carbs and protein. I continue to have protein with every meal that I eat.

Denni
39 years old (young)

Hi, All. I put some of this in the Welcome discussion. I'm 39 years old, married with 3 wonderful children. Grew up primarily in Goose Creek, attended college at CofC, been working in an environmental lab since my last semester of college. While I was in college, I started caring about my health after I put on the freshmen 10 lbs. I took some fitness classes (running, racquetball) and worked out sporadically at the FIRM. Moved to N. Charleston, joined a fitness center, didn't really worry about the nutrition part of being healthy. Slowly put weight on over the years. Got married, had children. With each pregnancy, kept a few more pounds.

I am a size 8 (currently in size 14 clothing). My goal is to be healthy, lean and strong by eating the right foods and exercising regularly.

Set your goals:
Nutrition: I am eating protein with each meal. I am recording intake on FitDay.
Mental: I am a size 8 and I feel great.
Exercise: I am exercising at least four days each week.
Write affirmations:
I eat for my size 8 body everyday.
I train for my size 8 body regularly.
I use affirmations everyday.

What I accomplished this week:
I am back at the gym on a regular basis. I am recording intake on FitDay.
Challenges:
Making time to focus on the mental part. Eating on Easter.
Changes for next week:
Better plan food. Make time for mental component of this healthier lifestyle.

Laura:
I am Laura. I am a 54 year old business woman,and grandmother. I quit smoking about 10 years ago, and I guess I substituted food for the smoking. I have just never gotten it under control again. I get on the wagon for a while, and do well, and when I fall off, and start eating unhealthy, I have a time trying to get myself back on track. I have diabetes now, and I know what I need to do to be healthy.

This disease is controllable, and nutrition and movement are the key. I could teach volumes, but I am really having a tough time following a healthy plan. I am, by nature a strong willed, determined woman, so when I am good, I am great, but when I am bad, well, I never do anything half way. I love healthy foods, and salads, but my weakness is starch, and sugar. ( sugar is a drug)

My goals are to be lean, strong, and healthy. The healthy part is so much more important than anything else. I want to " sit on the back porch, covered with grandchildren, and yell NO, and Stop that!!" I am looking forward to the strength we will have as a team, and hope we can all help each other.

I think Heathers creation of the team atmosphere here will certainly help me.

Tina:
When I moved to SC 2 years ago, I was in the best shape of my life, lean and in a size 4! I slowly started to gain the weight back when I did not join a gym and started picking on the boy's fries, etc. The last 10-15 lbs came on fast when I was trying to clear my system from my thyroid medicine to start a new one.

My goal is to be lean, strong, healthy sexy and confident. Heather's program is really making me think about when I eat carbs and to add protein to everything. Good luck to everyone.

Sarah:

Well, to summarize in short story form, I've always been interested in fitness, exercise and healthy eating, but I have strong 'binge' tendencies when it comes to french fries, sweets & simple carbs.

I've always exercised regularly since graduating from college with a few bouts with minimal exercise, but exercise makes me feel SO good & full of energy. Of course, I didn't have issues with weight until after having my children. But I got the weight down to a size 8/10 (8 is my norm).

I love to eat so I have to exercise to keep the weight from creeping on. When I say I binge, I mean I'll eat healthy for a week and then eat bad one day and not just limit myself to 2 cookies etc...I will get in that mindset of 'well, I've already blown it for today so I'm going to eat anything I want and how much I want - even though I may not be hungry'...it's more of a mental game of emotional eating...then a fe w days later I'll get back on track. I have yoyo'd with my weight for several years within 10-15 lbs. I was at the weight I wanted to be at until last Nov when I started eating bad and letting the lbs come on.

I have gained close to 15 lbs since Nov and I want it OFF and to be back in my size 8 pants! Since I work full time and have 2 children (8 & 12 yr olds) , I don't have time to go to a gym so I work out at home...I have a treadmill,weights and a slew of workout videos (taebo, core secrets, turbo jam, hip hop abs and the firm) that I alternate with. I'm very interested in healthy eating and learning the proper balance between cardio and weight training.

I'm excited about Heather's plan for us teaching us about the role our mind plays, how we can 'train' our metabolism by eating the right balance of protein, carbs & fat and to have her as such a good resource and motivator through these 12 weeks.

I'm ready to get my discipline on track and to eat healthy for life with keeping moderation in mind at all times (when the sweets are around!) I figured a good old competition/challenge would be good for me as well! :)

Nancy:

It was a pretty good week. What I think I did right this week was watch my diet. I ate much smaller meals and more frequently. Their were a few times I could of eaten more, but managed to stay on track and never let myself get overly hungary.

My challenges came to pushing myself harder at the gym. I got there, but a few days I felt like I could of put more into my workouts. I will push myself harder this week.

I haven't gotten on the scale, but my clothes seem to fit a little looser already. I feel very motivated!

Brooke:
I realize muscle weights more than fat, however, I have not lost a pound and don't feel any thinner in my middle???

This Week Review:

good: I was more conscious in my eating trying to eat consistently through day and get some pro in with meals (but not eating enough still) . i have been doing daily mind setting/affirmations/goals.

challenge: being on the road and finding a way to eat in car since i don't like to stop!!! also, eating more protein when not much appeals to me.

goals: to keep eating consciously, but try not eat late at night. get more pro in my diet. keep weening sweet tooth. stay on track with mind setting (i am size 6).

We've got a few more that I well put up next week.

Congrats to everyone

Posted by Heather Picken at 4:38 PM | Permalink | TrackBacks (0)

Recently I was interviewed On Internet radio for women with
Host Barbara Payne

I share all my fat-loss secrets specifically for women on
motivation, stubborn belly fat, and more!

To listen click on the link:

http://www.swwan.org/swwan_dive

What's Holding You Back From Reaching Your Fat Loss Goals?

Last night as I was searching the internet I came
upon a story that just really blew me away.

You may of heard of it too.
Martin Strel swam 3,272 miles for 9 weeks
down the Amazon.

The story intrigued me so I had to read on!
It talked about his journey and what he encountered
But moreover what I really got out of it was what he said:

"Do not have fears in front of something that you do
not know if you can pass, just set it up in a right and
proper way, never give up and some day your
dreams will come true."

People still ask me, why I did this.

I am a regular man, a regular common guy who just
has higher goals than usual. I want to show everybody
around the world that if you set a goal that is a little bit
unusual or higher, you have to try to achieve it. If you
keep working and don't quit right away, you will come to the end.
This could be whatever. I chose to swim the Amazon.

You can read more about his story here:

So if you're thinking what does this have to do with you?
Well, if you're in a rut and want to change body and health
you need to first believe that you can do it then take action.

My workouts will never be the same as I will forever think
of ok if someone can swim the Amazon, I can certainly do 5
more minutes of sprints.

Posted by Heather Picken at 7:56 PM | Permalink | TrackBacks (0)

Q.