Heather Picken

Every week I get a bizillion emails with questions you want to know that are the most important to you about losing fat, feeling great, and staying motivated & inspired!

This week's question: (answered by Heather Picken)
Q. How do I lose the last 10 pounds and get a lean sexy six pack abs? (from Michelle)

A. If you find that you have about 10 more pounds of body fat that you would like to shed and especially belly fat and somehow you find yourself stuck, you're not alone. This will typically happen when you are losing fat at a good rate, then all of a sudden it stops, you have hit a plateau and can't seem to get your body moving in the right direction.

One of the fat burning tips I give in my 6 -Week Fat Burning System is to actually increase your calories. Now, that might sound strange, but that will help your hormones get back into balance to start losing more body fat. Fat loss is not a linear process, meaning you will have to keep tweaking both nutrition and your workouts. The key is to remain patient in the process and you will get there.

Q. How do you stop emotional eating??(from Gwen)

A. I speak with many women around the world that have emotional eating challenges.
I know for myself, I had struggled with this issue years ago.

Until you learn how to balance your emotions then you will find yourself turning to food as a way of filling a void or not addressing the issue.

Some women are afraid to really figure out the issue that is eating them up inside and deal with it. What I feel many women do, is beat themselves up and think that they are not worthy of having the body they want, and/ or being loved.
To stop emotional eating it's a good idea to ask yourself questions like:

What am I afraid of?
How is eating when I am stressed hurting me?
What is the real issue that I need to deal with?

Then every time you catch yourself eating something just to avoid addressing your true feelings, write what you are feeling down and do something else at that moment instead of turning to food.

Fast Fat Burning Recipe
Grilled Vegetable Chicken Salad

Ingredients
Zucchini (cut into strips)
Eggplant (cut into cubes)
Red Onion (sliced)
Portabello Mushrooms (whole)
Red & Yellow Bell Peppers (cut into strips)
Tomatoes (sliced)
8 oz of chicken (cut into strips_

Extra Virgin Olive Oil
Balsamic Vinegar
Fresh Basil
Sea Salt
Pepper

Marinate all vegetables and chicken in vinegar, Olive Oil, Salt and Pepper
for about 1 hour.
Then grill vegetables and chicken and place into large bowl
Add chopped fresh basil and salt and pepper to taste.

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Posted by Heather Picken at 6:03 PM | Permalink | TrackBacks (0)

Every week I get a bizillion emails with questions you want to know that are the most important to you about losing fat, feeling great, and staying motivated & inspired!

This week's question: (answered by Heather Picken)
Q. How do I stop sabotaging myself? (from Holly)

A. If you find yourself starting a program with the best of intentions to lose the belly fat, or just be healthier then somehow you find yourself overindulging in foods that aren't the best for you, or skipping your workouts then I suggest you reevaluate exactly what it is you are trying to accomplish.

What I find most women struggle with, is that they have the desire to get into shape, yet they always seem to get distracted from life's little challenges. It could be that you feel overwhelmed with your work, family, or you are in a relationship that is making you feel stressed. Or you are having inner conflicts within yourself, that you will never accomplish your goals, you are not good enough, or you feel alone and not supported.

Whatever your reason is, you need to face it and stop giving yourself excuses as to why you are sabotaging what it is your heart truly wants. Make a list of reasons why you want to achieve the body & health that are specific to you and how it will impact every area of your life.. Until you come up with enough reasons why, then you will keep finding yourself acting out the role of the saboteur.

Q. Is there a way to get a firm belly that doesn't include sit-ups? (from Natalie)

A. Doing sit-ups and crunches will never firm your belly. Forget about doing 100 crunches during your workouts to get rid of the belly fat. When you reduce your body fat, then you will reduce your belly fat.

The best way to put together a program that will slash the belly fat and create a lean stomach are these top 3 things:

1. A solid nutrition plan- I don't mean dieting, but give yourself a program that your body will be able to lose the unwanted body fat. Simply reduce the amount of calories your are taking in, is a good start. However, if you are on a low calorie diet, then you want to actually increase your calories.

Too many women are lowering the caloric intake and complain about not seeing results. You need to feed your muscles to burn off stubborn belly fat. When you go too low, your metabolism is likely to bottom out, and results in a sub optimal thyroid and other hormonal imbalances.

You may think you eat good, but it's the total amount of calories you are eating and what they are made of that counts. If you diet was that great, then you would be seeing results, so don't make it harder on yourself.

2. Full body workouts- when you do workouts that include legs, chest, and back they burn more calories. The more calories you burn, the more body fat you will burn. Spend time on workouts that burn the most calories, intensity, and changing your routines around.

3. Mindset- spend more time on thinking about the outcome, instead of what you don't want. If you find your dominant thoughts during the day are thoughts like "I hate my stomach...I hate my legs...." then you will certainly find ways to stop yourself from achieving the results you want.

If you would like more information about my 6 week fat burning & mind empowering system, then click here

Chocolate Mint Smoothie
2 scoops chocolate whey protein powder
1 tsp. mint flavoring sugar free syrup or extract
1/3 cup pistachios (unshelled)
1 cup water
4 ice cubes

Mix all ingredients into blender and whip until throughly mixed
For thinner shakes add more water, and for thicker less.

Fat Burning Recipes For Women On The Go!"Speed Up Fat-Loss and Lose Up To 2 Pounds of FAT a Week..Starting In Your First Week!" more info > > >

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What is your Number 1 Fat Burning Question:

Posted by Heather Picken at 1:14 AM | Permalink | TrackBacks (0)

I love coming up with tasty fat burning recipes, and since I love turkey so much here's one I made just this past weekend, it's a turkey meatloaf. This recipe will help you lose stubborn belly fat, and get a nice lean flat stomach.

1 package of lean ground turkey meat
pinch of sea salt
1/2 cup spinach
6 chopped walnuts
1 cup chopped spinach
1 bunch of chopped scallions
1/4 cup golden raisins
1/2 packet of buttermilk hidden valley mix
1 tbl. of organic ketchup

Mix all ingredients together in a bowl until meat is thoroughly combined with ingredients, except ketchup. Place in baking pan and pat down, then spread ketchup on top.
Place in oven at 375 for 15-20 min. The last few minutes switch to broil so the top gets a nice golden brown.

The perfect fat burning meal...high in protein and perfect balance of carbs and fats

If you would like more recipes like this one, then pick up your downloadable copy of
Fat Burning Recipes For Women On The Go!

Fat Burning Recipes For Women On The Go!"Speed Up Fat-Loss and Lose Up To 2 Pounds of FAT a Week..Starting In Your First Week!" more info > > >

Posted by Heather Picken at 12:31 AM | Permalink | TrackBacks (0)

Fast Fat Burning Recipe


4oz low fat ground lean turkey meat
pinch of salt
1/4 cup spinach
5 almonds (chopped)
2 mushrooms (chopped)
1 tbl. of organic ketup

Mix all ingredients together in a bowl until the meat is thoroughly combined with ingredients
Place in pan on medium heat and spray with non-stick spray.

Cook each side until lightly brown on medium heat.

Serve with a salad, and/or rice.
The perfect fat burning meal...high in protein and perfect balance of carbs and fats

Fat Burning Recipes For Women On The Go!
"Speed Up Fat-Loss and Lose Up To 2 Pounds of FAT a Week..Starting In Your First Week!" more info > > > Click Here

Posted by Heather Picken at 5:55 PM | Permalink | TrackBacks (0)