Heather Picken

The other day I received an email from a woman who said that she hated her body and would cry when she looked at herself in the mirror.

I emailed her back to tell her that until she accepted the way she looked that her body would never change and I also told her about my new book "Body of Love: 57 Secrets To Creating Your Ideal Body Using The Law of Attraction". I told her how powerful my book and system that I have created could not only change her body but her life.

Posted by Heather Picken at 12:06 AM | Permalink | TrackBacks (0)

Q. What is the best cardio for burning visceral fat? ( from shelly)

A. Visceral fat is fat that is deep inside the abdomen, around the organs. Visceral fat, unfortunately, is nowadays thought to be much more significant for disease risk than subcutaneous fat. Scientist have linked visceral fat to metabolic diseases like diabetes. For women, a waist size of more than 35 inches signals potential trouble.

What about liposuction to get rid of it? Actually, The New England Journal of Medicine did a study in 2004 about removing the viseral fat in women and they found out even though large amounts were removed it there were no health benefits--no changes in cholesterol, blood pressure or other risk factors for heart disease.

That is why it is crucial to be proactive and do something about it right now before it's too late.

How you get rid of it?

Eating fat-burning foods, which include lean proteins, fibrous carbohydrates, and whole grains.

Another thing you can do is decrease the saturated fats (think butter and high fatty foods) You also want to take your EFA's (essential fatty acids) this will help in get rid of viseral fat (think fish oil and flaxseed oil).

Also, weight training will help your body to build more lean muscle. Make sure your workouts are fat-burning, don't make the mistake of just going through the motions during your workout, otherwise you will never get rid of the viseral fat.

What about walking?

Walking isn't really going to do much to stimulate major fat loss,especially the viseral fat. You need to do interval cardio, if your serious about improving your health and looking better. I've seen too many women just focusing on walking and not even paying attention to the resistance training. Remember the more lean muscle you have, the leaner you will be.

The best cardio to burn visceral fat is...

Interval cardio. An easy example of this is doing a 30 second interval of intense speed of either running, elptical, or other cardio machine. Then after 30 seconds do 1-2 minutes at a moderate pace then repeat. The duration can vary for your interval workout can vary anywhere from 20-60 minutes. In my 6 Week Fat Burning & Mind Empowering System I give you several programs to chose from that work for fast results.

Use the power of mind movies to manifest what you want in your life!
Check it out by clicking here

Have a great week!
Heather

www.MyBodyIsFitNow.com
www.LawofAttractionNetworkforWomen.com
www.LawofAttractionWealthSecetsForWomen.com

Posted by Heather Picken at 8:22 AM | Permalink | TrackBacks (0)

Q. Will this work for women over 50? (from Karen)

A. Absolutely! I have worked with many women over 50 in achieving their ideal body. You need to first believe in yourself and forget what most women say when they are in their 50's such as....

"At my age I just can't seem to lose weight"

"It's too hard at my age"

"I've tried everything and nothing works at my age"

These simply beliefs so if you chose to believe in them then that is exactly what you will experience. You need to only believe that you can achieve your ideal body even in your 50's.

This takes the right plan, patience, and perseverance. I find that women in their 50's are not as active then they were in their 30's so make sure that you are getting in sufficient amount of weight training and cardio sessions in during the week. For starters you can start out with 3x week of full body workouts and 3 cardio sessions.

You may find that you need to supplement with more calcium, add more protein to your daily intake, and increase your EFA's. Make sure your eating enough high quality calories so that you can build lean muscle and burn body fat.

The most important secret to staying fit in your 50's is programming your mind for success. You are not your age. So think young and you will see and feel the results.

Have a great week!
Heather

www.MyBodyIsFitNow.com
www.LawofAttractionNetworkforWomen.com
www.LawofAttractionWealthSecetsForWomen.com

Posted by Heather Picken at 6:59 AM | Permalink | TrackBacks (0)

Q. How to tone up flabby areas where I had muscle but have not worked out regular as in the past? (from Linda)

A. If you have what you call flabby areas that still have muscle, actually it means that you have extra body fat or have lost some muscle. The only way to truly determine that is to do a body fat test.

In order to tone up any flabby area you simply need to reduce your body fat. Many women like to make it more complicated then it really is. Your muscle does have memory so once you start training with weights again and adjusting your nutrition program you will find the flabby areas tightening up in just a few short weeks.

My rule of thumb is if you haven't seen any changes within at least 4 weeks, then change your program.

Have a great week!
Heather

www.MyBodyIsFitNow.com
www.LawofAttractionNetworkforWomen.com
www.LawofAttractionWealthSecetsForWomen.com

Posted by Heather Picken at 10:48 AM | Permalink | TrackBacks (0)

Q. How do I follow through to stay on my nutrition and exercise program?
(from Uma)

A. If you find yourself not being able to stick with a routine when it comes to your nutrition and exercise program then you are not giving yourself a big enough reason. What I mean by this is you need to give yourself a big reason as to why you want to either stay on your program or get to your goal.

Ask yourself these questions:

How will staying on my program improve the other areas of my life?
Am I doing this as part of a lifestyle or a quick fix diet?
Am I taking daily inspired action every day?
Do I make excuses for missing a workout?
What is happening in my life that is taking me out of the flow?

Asking yourself these questions will help you to understand that there is more to this than you think.

Q. How to target and remove lower abdominal fat/belly fat
(from Carmen)

A. You can't target lower belly fat. However, you can eat and exercise to make sure that you are burning it off. If you have lower belly fat that seems impossible to burn off. Here are the most important things to consider:

1. Check to see what your total calorie intake is. You can do this by creating a free account on fitday.com. Many times you are could be either overeating or under-eating.

2. Add more intensity to your workouts by doing body weight exercises. I have included these routines in my 6 week fat burning system. These exercises will give you maximum fat burning results.

3. Stick with natural unprocessed foods. Foods that have additives can definitely make a difference.

*******************************
FEATURED PRODUCT

Self Confidence Meditation
Unleashing Your Self-Confidence & Reclaiming Your Personal Power Within

This POWERFUL 18 minute mp3 downloadable meditation by Heather Picken, will help you:

Unleash your self confidence within yourself in just minutes a day
Learn to build your own self confidence
Find your own personal power
Walk with self confidence
Become a powerful woman
Learn how to work with your energy that builds a strong, confident woman

This meditation will relax you as well as strengthen the connection within yourself. Heather takes you on a journey that will relax you and empower your spirit!

Check it out here:
http://www.lawofattractionnetworkforwomen.com/products/item18.cfm

You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

Have a great week!
Heather

www.MyBodyIsFitNow.com
www.LawofAttractionNetworkforWomen.com
www.LawofAttractionWealthSecetsForWomen.com

Posted by Heather Picken at 6:01 AM | Permalink | TrackBacks (0)

Q. Do fat burners work and have you heard about Ackovar?

A. There are so many so called fat burners out there that it's challenging to keep up with all of them. I have had a few women ask me if I have heard of Ackovar and if it works. The truth is I don't even need to google it to tell you that NO it doesn't work. All of those ads you see about fat burning supplements where the women are extremely lean didn't get that way not by taking that supplement. They got that way by training and eating the right way. They put in their time and effort into the gym and planning their meals. I know because in order to get my body super lean I have to put in the work that is required and there are no shortcuts.

There are so many supplement companies out there that are trying to sell you on their product claiming that it will help you achieve this look. Unfortunately, they are falsely misleading many women. If you look at the small print in any of these ads it will always say this:

"Results NOT typical" and that supplement X was taken in conjunction with a healthy diet and exercise.

My advice is save your money and invest it in a program that works, and one that doesn't require popping pills to get you slim. One of the reasons I created The 6 Week Fat Burning & Mind Empowering System For Women, was that I was sick and tired of women being scammed into these latest diet crazes or pills that simply just don't work!

The only fat burning supplement that you will ever need is a solid program and taking daily inspired action towards your goal!

*************************************
FEATURED PRODUCT

Self Confidence Meditation
Unleashing Your Self-Confidence & Reclaiming Your Personal Power Within

This POWERFUL 18 minute mp3 downloadable meditation by Heather Picken, will help you:

Unleash your self confidence within yourself in just minutes a day
Learn to build your own self confidence
Find your own personal power
Walk with self confidence
Become a powerful woman
Learn how to work with your energy that builds a strong, confident woman

This meditation will relax you as well as strengthen the connection within yourself. Heather takes you on a journey that will relax you and empower your spirit!

Check it out here:
http://www.lawofattractionnetworkforwomen.com/products/item18.cfm

You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

Have a great week!
Heather

www.MyBodyIsFitNow.com
www.LawofAttractionNetworkforWomen.com
www.LawofAttractionWealthSecetsForWomen.com

Posted by Heather Picken at 1:55 PM | Permalink | TrackBacks (0)

Q. How do I stop my sugar cravings? (from Chris)

A. Any time you have a sugar craving it's due to an imbalance
in your nutrition. I would first look at your nutrition to see exactly what you are eating.
Here are some key things to keep in mind:

Eating sugar makes you crave MORE sugar
Too much artificial sweetners can trigger cravings
Not eating enough protein
Not eating enough fiber (from your veggies)
Not drinking enough water (coffee doesn't count as water either)
Drinking too many sodas or even diet soda/ energy drinks
Eating too many refined carbohydrates (like breads or crackers)

The key is have a balance in your program and when you do you won't
find yourself craving sweets all the time.

I find the secret is to just give yourself a day to have what you want because
if you do tell yourself that you can't have anything it will only make your cravings
even more intense. I find sometimes just having a bite of something sweet helps
the cravings under control.

***ANNOUCEMENTS***

Get the first one to have your copy of my new book!

Click here

Click here

Posted by Heather Picken at 10:53 PM | Permalink | TrackBacks (0)

Q. Where do I begin (from Anna)

A. If you are for the first time trying to figure out the SECRET
to achieving the body you want and feel overwhelmed then you are not alone.

There are so many programs out there and it's no wonder why you are feeling that way.
Most programs target quick fixes and fast weight loss which are not permanent solutions.

Here are the 4 keys when starting a new program to change your body:

1. Keep it simple- So many women like to complicate things when they are first implementing a new exercise and nutrition program. If you learn to just keep it as simple as possible you will get results. I know for a fact that this works because I have use this exact principle in my system.

2. Do something that moves you closer to your goal every day! Simply planning for your day is huge. This is everything from the time you get up to when you go to bed at night. If you have a busy day simply plan the night before by preparing your meals to take with you for the day. Also, plan out an exercise schedule for the week and stick to it.

3. Focus your attention on what you want. If you are constantly complaining about what your body looks like how do you think it will ever change? Focus your energy on what the vision of your ideal body is and hold onto that until it happens. I assure you it will happen much faster than you ever imagined!

4. Measure your progress. I don't mean the scale either! The scale is a worthless piece of garbage and does nothing for your self-esteem. Go by how you feel everyday and how your clothes are fitting. Try on clothes that are too tight about every 2-3 weeks. If they keep getting looser than stick to what you are doing.

*************************************************
ANNOUNCEMENTS
I have an exciting news to share with all of you so stay tuned later this week...as I will be revealing some life changing information that you will benefit from as so will so many other women will as well.

Heather :)

Posted by Heather Picken at 8:14 PM | Permalink | TrackBacks (0)

Q. How does cardio interfere with muscle building? (from Nikki)

A. Cardio can interfere with muscle ONLY if you are doing too much
and not eating enough. If you are not eating enough to support your muscle then cardio will have a negative effect. Look at marathon runners, their bodies are gauntly skinny with very little muscle tone because they are essentially running off their muscles. Other the other hand, if you look at a sprinter's body they are lean with muscle.

Look to see how much you are eating per day and that you are eating enough to support your lean muscle.

Make sure you add interval cardio session to longer sessions. Doing all steady state
cardio not only will your body adapt but is not as efficient in burning fat than intervals.

It's a good idea to have a mix of both. I highly recommend cardio in addition to your weight training program, especially if you are looking to burn more fat. I actually teach clients to build their metabolism and not to drastically cut calories which will result in a slower metabolism and muscle loss.

Remember more lean muscle= FASTER METABOLISM

The amount of cardio you should do will depend on your goals. There is no one size fits all program. If you aren't seeing result in at least 4 weeks of on a specific program then you need to switch things up.

Have a great week ;)
Heather

Burn more fat the right way:
6 Week Fat Burning & Mind Empowering System For Women

Posted by Heather Picken at 6:49 AM | Permalink | TrackBacks (0)

Q.How do I tell my wife I want to workout with her? (from Frank)

A. I love this question and I do get emails from men that want to know how they can encourage their wives or girlfriends to workout together.
No matter who it is here are some important things to consider....

Make sure you never come from forcing someone to workout with you learn how to communicate to them in terms of their values and not yours.

What I mean by this is let's say you want your wife to workout with you because you feel she needs to lose weight and you tell her that. Chances are she will react in a negative way and there goes her self worth. Find out what she values or if it's your husband or boyfriend you can do the same.

For example, if your wife values having new clothes you could say "Honey, I know how much you love buying new outfits and I would love to take you shopping when you look and feel your best....are you open to me showing you how to do that?"

The same thing can be applied if you are a woman and communicating it terms of
your man's values. Just find out what is important to him and speak to him in a way
that makes sense.

You can't force someone to do anything and if you try it will only repel them away from you. Always comes from love, support, and learning to communicate in terms of what they value. That's why most marriages or relationships fail because we are so consumed about how we think our mate should act and not stop to realize it's in the
delivery of our message that counts.

*********************************************
FEATURED PRODUCT

Vision Board

Check out this cool video about creating your dream life!

Check out the vision board software by clicking here

I have seen the power of how using vision boards can work as I have manifested
trips around the world!

You can use this for your body and in any area of your life.

What you focus on does become your reality....so why not focus on a powerful vision!

Posted by Heather Picken at 6:35 PM | Permalink | TrackBacks (0)

I receive many questions about how to stay motivated in achieving your ideal body and some women say they will give up because they have tried everything and nothing has worked.

Do you want to know how fit women think and why they are successful?

One of the SECRETS is the decision to take inspired action everyday towards your goals and not wishing or hoping your body will change.

Asking yourself the question everyday of "What do I need to do today that will keep me focused?" is a great start. I find women like to complicate things and when they do take no action. If you are one of those women who tends to analyze everything...then stop!

Your mind is the only thing that stops you from achieving your ideal body and that's why
developing a laser focused mindset is the REAL SECRET. I know because I have had to go through the exact process myself. When I beat myself up my body stayed stuck..when I took inspired action my body started changing.

You may be inspired to look like the latest celebrity which can be great, however, if you feel you are obsessive then it's time to reevaluate what your ideal body should look like and not what you see in a magazine or TV.

Stay the course and know that creating your ideal body is an inside job!
********************************
Q. What are the best fat burning foods? (from Maria)

A. Some of the best fat burning foods that I list in my 6 Week Fat Burning & Mind Empowering Systemare the following:

Oatmeal
Brown rice
Lean chicken
Fish
Green beans

When eating these foods can help you feel great while burning the fat. However, it's the total caloric intake that is the most important. You can create a balance while still enjoying your favorite foods which includes pizza.

There are several way you can do this:

Have what I call a "flavor flash"- this is simply a taste of whatever you want everyday
Design a free meal each week- whatever you want have it (however this does not mean eating an entire gallon of ice cream)
Mix up high and low calorie days- This helps you not only to eat more but helps a sluggish metabolism.

Have a great week!
Heather :)

Posted by Heather Picken at 8:41 PM | Permalink | TrackBacks (0)

Q. What is the key to losing fat all over my body.
from Andrea

A. It's a combination of things. If you're looking for a quick fix then forget about it. Here are the top 4 keys to releasing unwanted body fat!

1. Having a strong WHY for doing it. If you come up with generic reasons such as improving health and fitting into a smaller size chances are you won't stick with it. Your inspiring reason why needs to be POWERFUL. Come up with a list of your WHYS and
if you start to feel inspired then you know you are on the right path.

2. Create a plan that works for you. If you have tried many diet programs and they still haven't worked it's because you are thinking short term. Creating a powerful plan that will allow you to melt body fat should be something you can live with. That's why diets never work in the long run.

3. Measuring feedback. If you are on the same program for about 4 weeks and nothing is happening you need to change things up. Sometimes that means shifting calories and or going up in calories or down (create a free account on www.fitday.com to see how much you are eating a day), changing workouts, and/or cardio. Also note it's not the weight on the scale that determines that you are on the right path! Instead, check body fat, how your clothes are fitting, and how you feel.

4. Feed your mind. This is the most important factor when creating your ideal body. No plan will work if your mind is constantly saying:

"I can't do this"
"I am fat"
"I hate my body"
"It's always been hard for me"
"It's my age"
"It's my genetics"

You mind has the power to program you for success or fail...you chose!
If your dominant thought throughout the day is obsessing about your body then
you should ONLY focus on changing those thought patterns.

That's why I created the 6 Week Fat Burning & Mind Empowering System because it addresses all of these issues.

**********************************************************************************
FEATURED PRODUCT

Meditation that helps you let go of your fears, worries, and doubts

I created a powerful meditation to help you let go
of that mind chatter that you may be having, especially
when it comes to creating your ideal body.

This powerful 25 minute meditation that will help you feel
more relaxed and allows you to let go and claim
your personal power to take control of your body
and your life!

Check it out here:

http://www.lawofattractionnetworkforwomen.com/products/item16.cfm
You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

Posted by Heather Picken at 3:23 PM | Permalink | TrackBacks (0)

Q. I bulk easily with even small weights. What sort of exercises can I do so I don't bulk up? from Anthea

A. This is somewhat of a myth. I will say that because most women don't know how to set up an effective training and nutrition program. When women say the bulk up easily it's because their nutrition is way off and they building muscle on top of fat which gives you the appearance of looking bigger.

When you are lean you see the muscle definition and not the bulk!

Here is a check list:

*Check to see how many calories you are eating per day
*How many starchy carbs you are eating per day and when you are eating them
*How many times per week are you weight training and doing cardio
*How long are each exercise session

Now, let me address another view of this question. If you are doing everything to a 'T'
and you still feel your legs are too muscular then cut back on the volume of your leg training.
You could also add in some days that are higher reps for legs.

Keep the questions coming!
Heather :)

Posted by Heather Picken at 10:26 PM | Permalink | TrackBacks (0)

Q.My thighs and hips lower belly as I am 47 seem to be very hard to address! Can you help? from Eileen

A. Don't buy into the myth just because you are over 40 that you should accept being stuck with your body. I have worked with many women that are over 40 that have achieved a better body than in their 20's or 30's! You may be asking so what is the SECRET?

The real secret isn't a diet, but a MINDSET. You must first stop telling yourself what you don't want and focus on what you want! I know that may sound simple but too many women
go into their story of how they hate their bodies and feel that there is nothing they can do.

Here's the deal...if you are serious about trimming off the lower belly fat, and shedding the extra inches you need to get out of your comfort zone and push yourself to do what it takes.

I find that women need to not only give themselves that push mentally, but physically too.

If you are only weight training 2x week, that isn't going to cut it. Especially if you are using the little pink weights!

Here's what works:
*3-4x weight training (either do an upper/lower body split or full body workouts)
Here is an example:
Monday- Upper body (chest and back)
Wednesday- Lower body (legs)
Friday- Full body workout (chest, back, legs, abs)

* Mix up your cardio- Do intervals and longer steady state sessions.
For example:
3x week intervals
1x week steady state (too much steady state will not give you the results you are looking for)

*Increase your intensity. - In order to take your body to the next level increasing either the weights you are currently using or taking less rest in between.

*Raise your calories- I find most women eating like birds and wonder why their metabolism is so slow. Do this slowly and stay at maintenance calories for a few weeks and this will work wonders.

*Increase your protein intake.- Protein is your SECRET weapon to slim down the hips, thighs, and belly and tighten your muscles.

*Decrease your starchy carbs- Many women can't handle too many carbs. Depending on the frequency of your training your carb intake will vary. Save the bread for special treat days. I show you exactly how you should do this in my 6 week fat burning system

*******************************************************
FEATURED PRODUCT

Self Confidence Meditation
Unleashing Your Self-Confidence & Reclaiming Your Personal Power Within

This POWERFUL 18 minute mp3 downloadable meditation by Heather Picken, will help you:

Unleash your self confidence within yourself in just minutes a day
Learn to build your own self confidence
Find your own personal power
Walk with self confidence
Become a powerful woman
Learn how to work with your energy that builds a strong, confident woman

This meditation will relax you as well as strengthen the connection within yourself. Heather takes you on a journey that will relax you and empower your spirit!

Check it out here:
http://www.lawofattractionnetworkforwomen.com/products/item18.cfm

You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

Posted by Heather Picken at 4:32 PM | Permalink | TrackBacks (0)

Q. How do you "change your set point" so can keep the weight off?
from Deb

A. Yes, you can change your weight set point. What happens when you are dieting and/or get to a certain weight you reach what is called a set point that your body wants to stay at. This can be changed by a combination of both exercise and diet which
I cover in great detail in my 6 Week Fat Burning & Mind Empowering System

If you are experiencing this I suggest you look to see how many calories you are eating.

Then try bumping that up for a few weeks.

This helps with metabolic functions and can do wonders not only for burning more fat but for feeling better.

Word of caution: This is not a license to eat whatever you want :)

Be patient with yourself because sometimes you have to go up in calories for a few weeks before you can go back to your normal fat loss calories until you see results.

You also may want to adjust your exercise and cardio program by upping the intensity or extending your workout time.

Q. Can this program help someone develop a better sense of body-image as well? from Rebecca

A. Yes! She is referring to my 6 Week System which is based on not only giving you the best cutting edge nutrition and exercise information but most importantly it centers on working on yourself to create a more positive and loving image.

The secret to achieving the body you desire all starts from within!

Have a great week!

Heather

Posted by Heather Picken at 11:19 PM | Permalink | TrackBacks (0)

If you find yourself asking that question which I received recently from Sharon, you are not alone. I know you want things to happen FAST. You want to wake up with washboard abs, slim hips, and firm glutes.

How long it takes is completely different from woman to woman.

If you find yourself impatient it DOES take longer.
If you find yourself frustrated it will seem like you will make no progress.

However if you commit to the process and tell yourself you are on the right
track and you will keeping taking daily inspired action, then you will see how
much faster things seem to speed up.

Patience and Persistence is key!

I have had women on my program see results in as little as one week, and others it may
take a few weeks. This is dependent on how your mind is programmed for success.

Q. How much time per day do I have to spend on this method?
From Margaret

A. Margaret is referring to my 6 Week Fat Burning & Mind Empowering System It takes about a few minutes a day of FOCUSED attention in working with your mind to create your ideal body. Additionally, to get maximum results workouts should be performed 4x week along with eating your fat burning meals. This does allow for what I call free meals too. If you are expecting to not do the work then this system is not for you. It's not a diet, but a system that you can apply for the rest of your life. It works for you by only doing what you want to focus on each day and week.

What I have found through my research, is that women do better taking on change in small easy steps to change their body. But this just isn't about changing your body, but changing your life!

Have a great week!
Heather

Posted by Heather Picken at 1:25 AM | Permalink | TrackBacks (0)

Q. Pre-menopausal,finding it very difficult to loose weight/fat. I am doing 45min of cardio and lifting with dumbbells.

From Linda

A. When I look at this statement it is too general. So here are some questions that I would ask you:

How much cardio are you doing per week?
What kind of cardio? Steady State or intervals
What kind of workouts are you doing? (full body or split body parts)
How long are you weight training sessions?
How much rest are you taking in between?
What is your intensity level when weight training?
How many reps and sets are you doing?
How many calories are you eating a day?
What is the break down of that? Protein, fat, carbs

As you can see from this list of questions and I still have more I would ask is that I don't have the specifics therefore I can't make any suggestions.

I would start writing everything down!

Also, many women want to say it's because they are pre-menopausal but if you really look at what you are doing and then tweak your program you will be able to get results.

It's frustrating I know, to workout and not see results and the important thing is to have all the specifics, then put a program into place and measure and test your results.

And of course the most important thing is telling yourself that you can change your body.
I don't buy into being a certain age and not being able to shed fat, it's really a decision that you make by declaring I will do what it takes.

Believe in yourself~!

Q. What do I need to eat?

From Jocelyn

A. I think most women tend to make this more complicated then it should be. Let me give you the 7 easiest tips for fat loss:

1. Eat lean proteins (chicken, fish, ect)
2. Eat throughout the day (this helps with cravings, and blood sugar)
3. Eat your starchy carbs either before and/or after workouts
4. Eat enough to support your muscle and to burn fat
5. Include your Essential Fatty Acids
6. Eat your fibrous carbs
7. Eat foods in their whole natural state

Of course I go into detail with this in my 6 Week Fat Burning System, but stick to these easy 7 tips and this is a great start!

If you have a question feel free to post it right here on my blog!

***************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 4:22 PM | Permalink | TrackBacks (0)

Q. I seem to have a block about something I can put my finger on Do you have suggestions for me?

from Jerri

A. Many women I consult with have these blocks that show up. It's the negative beliefs that you have about your body, and also other areas in your life that you are not addressing.

98% of your beliefs are held in your subconscious mind. That means you are not aware of how you are sabotaging yourself.

Here's one thing you can do right now!

Start to recognize with you are feeling blocked or emotions about your body. When you start to develop an awareness this is the first step and one in which I teach in my private coaching programs.

Don't make yourself wrong for emotions that show up, it's natural.
The key is to recognize them and work through them.

Additionally, you it's important to have a strong reason as to why you want to achieve your best body ever. For some it's losing the extra belly fat so that they can be healthier and for others they are doing it to build up more self-confidence.

Whatever your reason is, it must be one that really connects with yourself.

Q. How to get toned without going to the gym or buying expensive equipment?

From Eileen

A. You don't need a gym membership or fancy equipment to get a great overall workout.

Here are some inexpensive things you can buy:

Couple sets of weights or Power Blocks
Weight bench or use a chair
Aerobic step
Bands/tubing
Medicine balls
Trampoline
Jump rope
Kettle bells

and so many more!

The only thing you really need is to work out with INTENSITY and FOCUS!

Put together a circuit of exercises
Pick 5-6 exercise (like a boot camp work out)
Do each circuit about 6 times or 45-60 minutes
Rest about 1-2 minutes inbetween

Best wishes to you!
Heather

*******************************************************
FEATURED PRODUCT

Fat Burning Workouts that are easy, fast, and fun!
Click here for more info

You can also check out other products here:
Click Here

**********************************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 4:34 AM | Permalink | TrackBacks (0)

Q. I only have fat on my stomach. I weigh 100 pounds at 5 ft 2 in tall. How do I target releasing fat only from this area?
From Syl

A.There is no such thing as spot reducing. You might have heard of diets that only target belly fat but that is simply not true. When you lose body fat it happens all over your body. You may see more abdominal fat because that is how your body stores most of its fat. The key is to eat foods that are fat burning and exercise to stimulate your metabolism so you can shrink your fat cells.

Another point I want to address is that you may be one of those women that have tried every program and nothing works. From my experience there are a lot of outrageous claims that are made from products out there, especially those claiming that in just 10 days you can lose 20llbs. Believe me that is not fat you are losing it is mostly water and muscle which slows down your metabolic rate. It's important to stick with a program that you can do as a lifestyle. That is why I put so much time into putting together my 6 Week System that incorporates nutrition, exercise, and mindset.

Which leads me to the next question.....

Q.How to keep motivation go on all the time?
From Lynn
A.Maybe women think that motivation is the key to keep themselves focused. Actually it's not, it's inspiration. When you are inspired you are not coming from will power. You need to find your reason why to make you take inspired action.

A personal trainer can motivate you to workout, but when you leave that trainer it's up to you to practice living in inspiration and that is something no one else can do but you!

Take a piece of paper out right now and ask yourself what your reason are for creating your ideal body.

Here is an example:

I desire to be lean and fit because it will set a good example for my family
Having my ideal body will allow me to be more outgoing

*******************************************************
FEATURED PRODUCT

Brand new self confidence meditation
Unleashing Your Self-Confidence & Reclaiming Your Personal Power Within

This POWERFUL 18 minute mp3 downloadable meditation by Heather Picken, will help you:

Unleash your self confidence within yourself in just minutes a day
Learn to build your own self confidence
Find your own personal power
Walk with self confidence
Become a powerful woman
Learn how to work with your energy that builds a strong, confident woman

This meditation will relax you as well as strengthen the connection within yourself. Heather takes you on a journey that will relax you and empower your spirit!

Check it out here:
http://www.lawofattractionnetworkforwomen.com/products/item18.cfm

You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

**********************************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 10:37 PM | Permalink | TrackBacks (0)

Q. Heather, my inquiry is how is the mind capable of refocusing our bodies to figure out what is next on the list of living? This means the mind has a lot of information to sift or sort through daily, it really isn't easy sometimes!

Heather, the other portion of my inquiry is how does the mind control what ever we do bodily wise?

From Hillary

A. The mind is very powerful and to understand how your mind works it's important to distinguish the parts of the mind into the conscious and subconscious. 98% of what you believe and how you behave come from the subconscious mind.
When can understand that you can realize how you may be sabotaging yourself in achieving your ideal body or any other area of your life.

The first thing is to be aware of your thoughts and what you tell yourself.
If you find yourself saying things like:

It's hard
I can't
I'll try

If you continue to use these words and similar phrases you are buying into your subconscious beliefs and will take you away from achieving your true potential.

Too many women talk about what they don't want instead of what they do want and take action. If you find yourself doing this, it's important to change this type of behavior otherwise you will stay stuck in your same way of thinking.

The other part of your question about the mind controlling what our body does is absolutely true. If you think about the process of digestion it is through your subconscious part of your mind that is in charge of this process as well as many other bodily functions.

There is much more to be said about the inner workings of the mind in which I have been researching and applying not only on myself but for clients as well. You have the potential to achieve whatever you believe.

Take small steps everyday towards your goal and the most important are being mindful of what you are saying and doing.
*******************************************************
FEATURED PRODUCT

Meditation to let go of your fears, worries, and doubts

I created a powerful meditation to help you let go
of that mind chatter that you may be having, especially
when it comes to creating your ideal body.

This powerful 25 minute meditation that will help you feel
more relaxed and allows you to let go and claim
your personal power to take control of your body
and your life!

Check it out here:

http://www.lawofattractionnetworkforwomen.com/products/item16.cfm
You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

**********************************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 3:25 AM | Permalink | TrackBacks (0)

Q.Which are the most effective workouts for weight loss?
from Bhagi

A. The best workouts to lose body fat fast are full body workouts.
I see too many women only focusing on shoulders or arms for one workout which really doesn't burn many calories. If you are looking to get the most bang for your workout then stick to doing the full body workouts which involve compound movements that engage more than one body part. Some examples of these are:

Legs
Chest
Back

Also, throw is some plyometrics to finish off your workout, which I give you in my fat burning workout e-book
like squat jumps or box jumps.

Keeps workouts around 45-60 minutes and take very little rest in between sets and remember intensity is key!

Q. how do I overcome procrastination
from Mary

A. This is a very common question and if I was asking you personally I would have to ask you why is it that you want to accomplish your fitness goal and how would it affect all the areas in your life. There is no such thing as being lazy, it's just not high on what you value. You could say that you really desire to have a lean and strong body but if your actions are saying another thing then you are lying to yourself.

It's important to take meaningful action everyday that will bring you closer to your goals.
Just do something! If you find yourself wishing or wanting withing taking action then it's important to realize again that your reason why is not strong enough.

You owe it to yourself to have the body and health you desire and not just to look better but to feel better. We tend to put so much emphasis on how we look, but the only thing that really matters is how we feel about ourselves. When we feel good we naturally gravitate towards action that brings results.

If you are reading this and you are one of those that keeps procrastinating and you find yourself complaining to your friends, family, and others I want you to be aware that YOU are the only one that is holding you back and the energy that you are wasting on talking about what you don't want is keeping you stuck.

Believe in yourself and find your reason WHY!

*******************************************************
FEATURED PRODUCT THIS WEEK

Meditation to let go of your fears, worries, and doubts

I created a powerful meditation to help you let go
of that mind chatter that you may be having, especially
when it comes to creating your ideal body.

This powerful 25 minute meditation will help you feel
more relaxed and allows you to let go and claim
your personal power to take control of your body
and your life!

Check it out here:

http://www.lawofattractionnetworkforwomen.com/products/item16.cfm
You can also check out other products here:
http://www.lawofattractionnetworkforwomen.com/products/department4.cfm

**********************************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 2:12 AM | Permalink | TrackBacks (0)

Q. How do I speed up my metabolism if I have thyroid issues?

From subscriber Bonnie

A. From my own experience in working with clients that are labeled with Thyroid issues there are many more layers to uncover.

First, I find out if their doctors even asked them what they were currently eating and their exercise routine. I find that most doctors don't even ask the basic questions and simply prescribe the drugs.

Other questions like are you drinking a lot of soda diet or non, and eating processed foods, are you getting enough sleep..are you stressed.?..and the list goes on. ..

You have to be proactive in your own life to see what you are doing that could be improved. I had one client who I suggested to change up things in her diet, include fish oils and focus on over all well- being and as she implemented those changes, there was no need to go the the medication that the doctor was prescribing.

We live in a society that is so quick to diagnose something without looking at in from a hollisitic approach. Of course I am not saying go off your medication if you are on it because I am not a doctor.

However I am saying that you need to do your own research and come to your own conclusions. The drug companies make billions on creating more kinds of drugs every year...and do you know that the studies that they won't even tell you about is that taking a placebo would work just a good, and if not better.

What does this tell us? It tells us that our minds control our bodies and that we can learn how to work with our bodies in a more harmonious way rather than chocking down pills that only addresses the affect and NOT the cause.

So my final thoughts is look to see where you can improve upon in your life to naturally restore health, this can be done in many simple ways of just being good to your body and your mind.

Q. I am confused as to why my body does not respond to diets and exercises.

From subscriber Niki

A. I find this common with many women and here are my top 4 reasons as to why:

1. Not enough exercise- Too little stimulus to your body will not produce the results that you want. This is also dependent on your metabolism

2. Eating enough protein- Eat enough to build muscle and burn fat. Protein also keeps your metabolic rate up

3. Not giving yourself enough time-If you keep switching your routine every week expecting results it is that you are not giving yourself enough time for your program. Sometimes it takes a few weeks in order to see results.

4. Been too low on calories for too long- Try upping your caloric intake for a few weeks to reset your metabolism

*******************************************************
FEATURED PRODUCT

Visualize your body and create it
Vision Board (click here)
******************************************************

If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 10:32 PM | Permalink | TrackBacks (0)

Brought to you by
www.MyBodyIsFitNow.com

**********************************************
This week's Question is from Luisa C.
Q. Can I eat all I want and be fit?

A. My short answer is you can eat all that you want as long as you expend the energy to burn it off.

But think about it do you really want to exercise all day long?

And the food you put in your body directly affects your mood, so if your putting in tons of sugar, carbs, and fat you will not want to workout...
I guarantee it!

Here's a smarter way to think about it.

Eat more exercise more but have a sense of balance.

You can work in your favorite foods everyday in what I call a "flavor flash" just enough to make you feel satisfied.

Sometimes I will just have a few spoonfuls of ice cream just to satisfy my sweet tooth
Recently, for my birthday I had tuna for my dinner and for dessert ice cream.

For me I found that was a great balance instead of having something that was really
fatty for dinner and feel over loaded.

This week's Question is from Charlotte G.
Q. What is the best thing to concentrate on for fat loss?

A. This is a tricky question to say just focus on one thing.
My answer is really a 2 part one.

Here are the 3 most essential keys in your fat burning success:

1. Be clear on why you want to be leaner and burn fat, without that you will always find yourself struggling and sabotaging your success.

2. Nutrition. This is crucial in creating a lean and healthy body. I find some women not eating enough to support their exercise while others will eat too much. So make sure that you pay attention to how much you are eating by tracking your protein, carbs, and fats.

3. Make your workouts count!
Every time you workout make sure you are doing it with intensity.
This means breathing hard, lifting heavy, and little rest in between each set.

Get the system that gives you the keys to fat burning success and empowers your mind
at www.MyBodyIsFitNow.com

******************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
**********************************

Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 2:35 AM | Permalink | TrackBacks (0)

This week's Question is from Jan M.

Q. How much exercise should I really do per day?

A. This is dependent on a few things.
Many of us have busy schedules and don't have time
to workout 2x day.

I myself, like to do cardio in the morning and
then weight training in the evening.

But if you have a busy schedule and you are not a morning
person then that would not work out for you.

Here are a few options:

1. Weights then cardio (all in one session)
2. Cardio in the morning then weights at night
3. Weight training 3-5x week and cardio on your off days
4. Whole body plus plyometrics

I would rather eat more and train more, because that way
you don't feel deprived and your metabolism doesn't slow
down. You ultimately have to figure out what feels right
for you.

The key is to have a PLAN. If you are guessing about
how you should structure your workouts and programs then
you will be guessing about getting results.

Once you have a plan of how many calories you are eating
and how your workouts are set up then you can measure
your progress by taking your body fat, trying on clothes
that are too tight, measurements, and pictures.

Don't kept caught up in the scale, since they are completely
worthless. Your progress is not measured by the scale,
rather how you feel you are doing ultimately.
************************************************
Here is another question from Christina

Q. Why Can't I lose it?

A. If you have it in your mind that you can't
then you are right. So let's have you asking a
question that is more empowering....

What is the best way that I can allow my body to change?

This may sound strange, but your subconscious
mind holds the master program for allowing your
body to change.

There have been women that have done diets and
nothing happens..why? It's because subconsciously
they had limiting beliefs that held them back.

Ask yourself what limiting beliefs you have about
yourself and your body. Once you uncover these
you then put your body in harmony.

**********************************************
If you want to enter my 20 minute FREE
phone survey please email me at
hlynn13@gmail.com and let me know that you
want to be considered for the monthly drawing.
************************************************
Have a great week!

Warmly,
Heather
www.MyBodyIsFitNow.com
www.LawofAttractionNetworkForWomen.com

Posted by Heather Picken at 3:26 AM | Permalink | TrackBacks (0)

Today's newsletter is being moved to my blog.

We are getting ready for some major changes that are happening in May so we will keep you updated!

You can also sign up for the 5 day trial membership here

Featured Articles

by Chaney Weiner
This fat burning program is an advanced program. This 4 week fat burning program combines both weight training, cardio training, and abdominal training into each workout while helping you maximize successful fat loss. . . . keep reading

Fat Burning Q & A
Here are the questions I picked to answer this week:

Q. How to increase motivation to exercise? (from Anne Marie)

A.I received many emails with this question so I really wanted to address this as I have before in past emails. You may have the desire to achieve your best body ever, yet your actions are doing the exact opposite.

Why is this?
Well, it has to do what you are true values are. What you value most you will do. Whether it be working out and eating healthier towards a flat stomach, and leaner legs or saving money to increase your wealth.

Again, it is YOUR ACTIONS that determine your results.
If you are saying "Yes, I want to have slimmer body"
Yet, you are not taking actions towards your goals, then it is important to understand that you are not aligned with your values.

"Let your actions and words match"

Ask yourself how your life would be if you had the body and health you desired.
List all the reasons of how it will affect you in every area of your life. Come up with enough inspiring reasons why and it is then that your actions and words will match and you will be aligned with yourself.

Q. How do I start? (from Jane)

A. If you are feeling overwhelmed where to start you are not alone.
There are so many diet sites, programs, magazines, and information that is so conflicting it will make your head spin.

I was talking to one of my online clients the other day that purchased my 6 Week Fat Burning & Mind Empowering System for Women and she was telling me how she felt very confused about the information that was out there and felt that her program was burning her out.

After we spoke about the mental aspect and how to really get focused, and set-up a program that she could actually stick with she felt much better.

We used some Law Of Attraction tools that are included in the system to really get her laser focused and attract the body she wanted. Already she lost 2 lbs. Way to go Shari :)

The first thing you need to do when beginning your fat burning program is to be clear on what you want. State exactly what you want and give yourself empowering reasons.

Secondly, take action everyday towards your goals.

Sound simple doesn't it?
It really is, women tend to make it harder than it is, and that is why you can sabotage yourself.

Thirdly, keep measuring your progress and tweak as you go.

If you would like to experience the fat burning system that uses The Law Of Attraction in creating the body you truly desire click here

Mind & Motivational Tools

This is my favorite vision board software that you can customize and download to your mp3 or just use it and work and at home.

Click here

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.

If you would like more recipes like this one, then get instant access and download
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 > > >

Sign up for the newsletter below

Email:
Name:
What is your Number 1 Fat Burning Question:

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 > > >

Sign up for the newsletter below

Email:
Name:
What is your Number 1 Fat Burning Question:

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

Answers

1. Protein is the most for burning fat

2. 135 g

3. Legs burns the most calories

4. 45 min. interval cardio is best to elevate metabolism

5. 8-12 reps is best to sculpt muscle

See video below if you haven't watched it already.

Discussion Forum- Sneak a peak

Hi everyone
I am still not sure how to go about mixing weight training into a circuit.
Can someone guide me and show me an effective way to do this and how much I should do.

Jesse


My response-
Hi Jesse,

Some of the ways in which you can mix circuit and weight training are the following:

Say for example you are doing 4 weight training sessions. You could simply do 2 regular weight training sessions doing 8-12 reps (usually stick to lower reps and heavier weight) and 2 circuit training sessions.

To further define what this schedule would look like, check this out:

Monday weight training
Tues. off
Wed. circuit training
Thurs. off
Fri. weight training
Sat. circuit training

Of course this is just one of the possibilities.
Also keep in mind that you can do circuit training in place of some cardio sessions as Chaney writes here:
http://www.fatlossforwomen.com/members/113.cfm

Back To School Special at FatLossForWomen.com!
From now to Sept 3rd you can get a back to school 1 year membership for only $99, (our regular price is $197) which includes the 6 week fat-burning system and much more.

If you have struggled with diets and are confused about what really works and need support and motivation, then this is the place for you. We help women just like you who are struggling to lose unwanted belly fat, slim down their thighs,hips, and create a healthy body. We are passionate about helping women achieve the results they want.

Join Today!

Posted by Heather Picken at 6:53 PM | Permalink | TrackBacks (0)

Q. How do I lose fat around my waist and hips which was gained after becoming post-menopausal? Also,I want to make sure I eat the proper food. I do strenuous work at work. Please help. Thank you.

A.
Many women post menopause will gain weight, especially around their hips and stomach.
First I would have to ask you if you had exercised prior to menopause. Most women that have will find that if the gain any weight it is very minimal. As our bodies age, the secret is really to have healthy habits so that this doesn't happen.

So, in your case I would first look and see what you are eating. Nutrition is one of the most important things that post-menopausal women overlook. Especially carbohydrate consumption. Your carbohydrate metabolism will slow down especially if you are not exercising. I like to help women find what I call their "sweet spot" for finding out how many carbs they should eat and what kinds are the best to get rid of the post-menopausal belly fat.
In my 6-Week Fat Burning System I share some techniques that will help with this. If you exercise more than your body will need more carbs. Every woman is so individual.

Other thing if you need to have a lot of energy at work that your are moving around a lot you definitely want to eat foods that will give you energy. I talk more about this here

Some of the fat-burning foods on my list are:
oatmeal
brown rice
green beans
almonds

These are just a few that I have included in my fat-burning system. Basically if you include more of the fat-burning foods which has what is call TEF (thermic Effect on Food), that is the rate in which food is metabolized. So, if you are post-menopausal you want to make sure that the majority of the foods you eat are fat-burning.

Posted by Heather Picken at 5:57 PM | Permalink | TrackBacks (0)

Q. Can you target specific areas for fat loss?

A. No, if a woman wants to lose belly fat it's impossible just focus on that area. Some women store more fat in their lower body, while others store more on their upper body (like the back and arms).

The truth is in order to lose fat in any area you have to focus on the right types of nutrition and training. I do find that over the years women that have more challenges in the lower body need to stimulate more blood flow to get their hips and thighs leaner.

Many times I will suggest doing more interval cardio and bodyweight plyometrics. If you have never heard of these, they are some of the best leg shaping exercises that really help you burn fat, because they are so intense.

One of the problems I find when women workout and they want to get rid of the flabby arms or whatever body part is that the intensity is not enough. In order to lose the stubborn belly fat you need to push yourself, and the more you do the faster the results you will get. Of course if you are new to working out, anything you do will seem like a lot, so just pace yourself.

Also, keep in mind that the more fat you have in one area, let's say it's your legs, that will be the last thing to come off. The key is to be patient and keep track of your progress by a cloth measuring tape. Measure that area every 2 weeks to see changes. If you keep working at it and are committed to the process it will happen.

Posted by Heather Picken at 12:58 PM | Permalink | TrackBacks (0)

Q. Custom fat burning:
How to get rid of belly fat for good and lose weight around the hips.
I am small on top but heavy around waist ,hips and thighs so what program suits me?

A. If you are smaller on top one of the first things you should consider is to specialize your training program. Focus on shoulders and back to give your body a more symmetrical look. Having a nice built upper body will also make your waist look smaller. Work on these body parts 2-3x week.

The second part to lose belly fat and inches around the hips and thighs is to focus on your nutrition. If you want permanent fat loss you will have to know how many calories you are eating. If you are over your calories start cutting back 200-300 calories per day and add it interval cardio.

Cardio will be dependent on what your body fat is. When customizing programs for clients what I do is first take their body fat and other stats, then see what they are doing currently for both nutrition and training. From there I am able to give a program that is designed for them.
I monitor and track their progress and make changes if necessary every 2-3 weeks.

If you want success then you must track your progress without knowing what you are doing and where you started it will be impossible to get the results you want. Plus, I find that keeping a record of it, is motivating for women. When taking your body fat I recommend getting a professional to do it with taking at least 7-9 cites with a caliper.

For more information on how to create your own fat-burning program, make sure you visit my new membership fat loss community exclusively for women, where you can come and ask any question you want, exercise video library, fat loss articles, and cutting edge information on fat loss and health. I even have weekly "Ask the Expert Calls", where you can ask any question you want. (launching on Aug. 1st).
www,fatlossforwomen.com

Posted by Heather Picken at 3:14 PM | Permalink | TrackBacks (0)

Q. By doing cardio exercise, strength and resistance training, could I lose both the visceral and subcutaneous fats?

A. First let's define what they both are-Subcutaneous fat is found just beneath the skin. Subcutaneous fat can be measured using body fat calipers giving a rough estimate of total body adiposity.

Visceral fat is fat that is deep inside the abdomen, around the organs. Visceral fat, unfortunately, is nowadays thought to be much more significant for disease risk than subcutaneous fat. Scientist have linked visceral fat to metabolic diseases like diabetes. For women, a waist size of more than 35 inches signals potential trouble.

Now back the the question if doing both weight training & cardio will get rid of both of these.
Yes, but it's only part of the equation. Nutrition is critical when getting rid of both of these types of fat. You can be working out a lot but if your nutrition isn't geared for fat loss then forget it.

What can you do? First, focus on what you are eating.

Reducing or eliminating simple sugars like sweets would be good, then making sure you take out saturated fats (ex. bacon and fatty meats). However, some small amount of saturated fats are actually good to help reduce fat.
Peanut butter and egg yolks. Too many women that go on no fat diets think that these are bad, but if you're diet is too low in fats then your testosterone levels go down which will but the brakes on fat loss.

Next, include EFA's (essential fatty acids) -fish oil can be taken 6-12 grams per day.

Total calories should be adjusted for fat loss, every woman's metabolism is different. You must be in a calorie deficit in order to lose fat. This can be done by cutting both calories as well as adding in exercise. If you have more fat both visceral and subcutaneous allow time for your body to reduce it. What happens is that where you store the most fat, is the last place that you lose it. You can't spot reduce. The good news is that if you are consistent and keep tracking and monitoring your progress you will be able to reduce it.

Posted by Heather Picken at 2:01 PM | Permalink | TrackBacks (0)

Q. I'm 46 and do weight hard 2 x wk - how long and how many cardio sessions should I do I'm a good 28pounds over weight (as in fat not muscle)

A. This is a good question, and one that requires a little more detail.

First off, you need to have your nutrition in order before you start adding in more training or cardio.

First, determine what I call your "Fat Loss Calories", then from there stay at that consistently for 3 weeks. If you deviate then you don't know what is working and what isn't.

* You can create a free account on Fitday by going to www.fitday.com

I find many women get too impatient in wanting to see results when they don't even have a foundation first. Once you set this up the rest can be very simple. I would stick with your current training and cardio program as well.

Then after staying with your same calorie base for fat loss for 3 weeks, then it's time to monitor your progress. Taking your body fat to see if there is any changes in composition. If your body fat hasn't moved then you can adjust your program.

For example, if you are doing 3x week of cardio for 30 minutes each you could simply just bump the time up to 45minutes or add another session, so that you are doing 4x week cardio for 30 minutes.

I also want to add that you should focus on nutrition first before you start adding cardio and second would be weight training. I would recommend adding another weight training session, so that you are doing 3x of weight training.

The key is to keep monitoring your progress and tweak as you go along. If you stay with this formula you will see how easy your body fat can change to sculpt a leaner body.

Posted by Heather Picken at 2:05 PM | Permalink | TrackBacks (0)

Q.How can Iose belly fat without doing
sit-ups?

A. Doing sit-ups has NOTHING to do with losing belly fat.

Some women still think they need to do sit-ups and crunches to lose extra belly fat but the truth is no exercise will flatten your stomach.

If you want to lose the extra belly fat the first thing is your nutrition.

Look at getting the right amount of calories for fat loss (this can differ from many women and depends on metabolism) I explain certain tricks to get your metabolism moving in my system and how to set up your calories for max. fat loss. Don't go by the calculators that you see online..they are way off.

Next make sure you are eating enough protein. I recommend anywhere 1-1.5 grams of protein per lean body mass.

Fish oils are a must if you want to lose the extra belly fat. This is one of the most important supplements that should be taken daily not only for fat loss but for other bodily functions.

Cardio should be intense. Doing intervals is the best...forget about long boring sessions...they are a ways and actually can be counterproductive and produce cortisol which contributes to extra belly fat.

Here is a sample:

warm up 2 minutes
1 minute intense
1-2 minute moderate pace
1 minute intense
1-2 minute moderate pace

You can also set up your weight training program so it become more fat-burning.
This can be done several ways. One of the programs in my system shows you how to set
up at your home outside. You simple set up different stations (similar to an obstacle course)

For example:
Station one: push-ups
Station two: Pop squats
Station three: dips

Doing this in a series of circuits really gets the heart rate up and you will get some great fat-burning results when set up right.

I have more programs that vary in duration for fat burning in my 6-week fat-burning system.

Posted by Heather Picken at 5:38 PM | Permalink | TrackBacks (0)

Q. How to get rid of cellulite and burn fat

A. This is one of the most asked questions that women want to know.

There are many components that go into this ..but let me highlight the main ones.

1. You must lift heavy (6-8 reps) to get rid of the cellulite...light weight aren't going to cut it. Most women focus on doing all cardio and wonder why they still have cellulite...even skinny women can have cellulite. I also want to add that you can do higher reps sets too (10-15) but your program needs to be varied.
2. You must eat the minimum requirements for protein 1-1.5 g for your lean mass or bodyweight
3. You must train with intensity to get results.
4. You must be in a calorie deficit to burn fat. (this means eating less)
5. You must reduce the amount of simple sugar in your nutrition (this means cut back on the sweets)

If you want real results then check out my program that get results here

Posted by Heather Picken at 5:35 PM | Permalink | TrackBacks (0)

Q.Do crunches really burn the fat off the
abdomen, or is that just to strengthen the muscles?

A. Abs are made in the kitchen, so the answer is doing crunches will not result in
a flatter stomach. This is the biggest mistake that I find women doing. They will spend
wasted time in the gym doing crunches thinking that it will help flatten their stomach...or they will buy some type of ab gadget on an infomercial. These DO NOT WORK.

Doing abdominal work will only strengthen those muscles not burn the fat off.

The real answer is how do I get rid of belly fat? ...getting rid of belly fat is a result of having a lower body fat and this is achieved only through the right nutrition and cardio program.

So should you train your abs at all? Yes, you can train them in many ways. They actually get worked when you are working out. For example, doing a pull down will engage your abdominal muscles.

You can also do exercises called "wood chops", which utilize a pulley machine and it mimics a golf club swing. If you don't have access to a gym, then you can do crunches on a ball. There is no need to do a million crunches or train them everyday. 2-3 x a week is plenty and the key is to do the movements with good form and controlled.

Posted by Heather Picken at 5:56 PM | Permalink | TrackBacks (0)

Q.How Often Should I change my workout routine?

A.
This will depend. First if you are new to training then you will be able to continue your program for awhile. You do want to change it up, as your body will adapt to the same stimulus.
You can change your workouts every 4 weeks or change them when what you are currently doing isn't producing results.

In my Fat-Burning System one of the tips I give pushing past a plateau is by changing the rest in-between sets.

So, if you're used to resting 2 minutes cut your time in half. Now, as far as changing your routine there are several different ways you can do this. Body part spilts, whole body workouts, changing reps and weights to name of few. Remember you need to keep changing your program otherwise, your body will just adapt.

Exciting News!
I am getting ready to launch a fat loss community exclusively for women worldwide. Women can come here and meet others...learn how to burn fat effectively and get unstoppable motivation!

There will be live "Ask the Expert Calls" with any question you have about fat loss... and so much more..there isn't anything like it out there.

It is not your typical diet site..rather a way of life with world class info that you can use to get the results you want.

This is getting ready to launch soon and membership will be limited so make sure you sign up to be on the newsletter list here:
www.fatlossforwomen.com

Below is a sneak preview!

Posted by Heather Picken at 4:52 PM | Permalink | TrackBacks (0)

Q. I eat healthy..why can't I lose any fat/weight?

A.
This is very common with women. They tell me they don't eat anything processed, fried, or junk food and the fat won't go away.

Let me give you an example of a woman who had the exact same scenario. She was about 40lbs overweight and when I analyzed her diet I found the answers.
First off, she wasn't eating nearly enough protein. This is #1 if you want to start losing that stubborn belly fat and inches, while sculpting and toning your body. Most women think they are getting enough when in fact they simply aren't. You would be surprised to know how much you need to lose fat and inches.

Secondly,she wasn't eating enough calories. Her weight was around 180 and she was barely eating 900 calories a day. Her metabolism had slowed way down and when that happens it makes your body hold onto the fat. I know most women think they have to eat next to nothing in order to get results, but that is simply not true.

Thirdly, I looked at how she was exercising and she told me she was walking everyday. Walking isn't going to do much to stimulate your metabolism and get your body lean. You need to do weight training. So many women miss this and if they are doing it, their program is set up incorrectly. The best exercises to do are compound (training more than one muscle group), This burns more calories. If you do cardio, it should be mostly intervals. This has a better fat burning result.

Once she implemented my fat-burning system she started to see the fat and weight go down and told me she hadn't been able to do this for 3 years!

Posted by Heather Picken at 6:54 PM | Permalink | TrackBacks (0)

Diabetes and fat loss

If you're suffering from diabetes and you find it hard to lose fat you're not alone.
You might feel that it's hopeless because you've tried so many diets out there and no
matter what you just can't seem to get things going in the right direction.

I have helped many women over the years that not only does their health improve but
they start to lose fat and feel great..so their is hope!

One of the things I talk about in my system that can easily be applied to diabetics is meal frequency. Eating every 3 hours will help keep your blood sugar stable and produces a hormone called glucagon (which helps your body to burn fat).

Eating protein with each meal will help and the right types of fat-burning proteins that I address in my system like caseinate which can be taken as a protein powder or found in dairy products like low fat cottage cheese. This type of protein when combined with a complex carbohydrate reduces insulin levels and may help fat storage then eating carbs by themselves.

Eating the right types of carbs is crucial for diabetics. Foods that are highly processed like white bread have no place in your fat-burning program

Make sure you ingest enough fibrous carbohydrates like green beans and spinach. Fiber is crucial not only for your health but for fat-burning. Eat a variety of these and preferably with each meal.

Supplements that you might want to consider if you are diabetic and that helps with carbohydrate metabolism:

Green tea extract
Kelp
Zinc
Alpha Lipolic Acid

Strength training can help with controlling diabetes.
Number of sets and repetitions. 1-2 sets per exercise is a good starting point for you.
It's a good idea to start slowly and then increase your duration. Always consult with your doctor before starting a program.

Posted by Heather Picken at 8:17 PM | Permalink | TrackBacks (0)

Q.
I have 30lbs to lose the majority is
around my stomach how can I get rid of it?

A.
First off you can't spot reduce to get rid of the extra belly fat.
Many women store more fat in certain places on their body.
Some might store more around their stomach and others
store more on their hips.

Having excess belly fat is very dangerous, especially if it's
visceral fat. This is fat that is deep inside the abdomen,
around the organs. Visceral fat, unfortunately, is nowadays
thought to be much more significant for disease risk than s
subcutaneous fat. Scientist have linked visceral fat to metabolic
diseases like diabetes. For women, a waist size of more than
35 inches signals potential trouble.

Here are some things you can do:

Eat more protein- most women don't do this

Reduce or eliminate simple sugars - sugar will hold on
to that stubborn belly fat.

Eliminate processed food -Don't buy into eating a bunch
of prepackaged foods they have so many additives and cause
the excess belly fat. Stick with natural unprocessed foods.

Weight train -If you aren't doing this ..it's a must to start
speeding up your metabolism. The more lean muscle you have
the less fat on your body ..including excess belly fat.

Perform interval cardio and reduce steady state cardio-
most women are just walking on the treadmill which if done
in excess produces too much cortisol hence BELLY FAT!
I am not saying eliminate this type of cardio, but if you really
want results stick with interval cardio to get rid of excess belly
fat.

Cut back on complex carbs, especially bread. Many women
as they get older their carbohydrate metabolism changes and with
that if they ingest too many it will go straight to their belly.
Timing is crucial with carbs too, that is why in my fat-burning system
I explain how to eat for fat loss and how to eat complex carbs while getting
lean and NOT getting fat.

Posted by Heather Picken at 5:54 PM | Permalink | TrackBacks (0)

Q.

Click here to listen...

Q.
Should one begin with weight training or
cardio when working out?

A.

The best way to burn fat and get the
most out of your workouts is to do weight
training first and then cardio. The reason
you want to do it this way is because when you
are lifting you burn off what's called glycogen
(stored energy) then when that is burned off you
switch to cardio which primes your body to be a
fat-burning machine.

Now, you can also do cardio first thing in the morning
on an empty stomach then later in the afternoon or evening
do your weight training.

Another option is doing a boot camp style workout, which
is extremely effective in burning body fat, This type of workout
incorporates both weight training and cardio. Most women
I find aren't doing their workouts that are fat-burning..they are
just going through the motions. So make sure that you
are doing workouts that are intense!

In my 6-Week Fat-Burning System I give you exact types
of fat-burning workouts that burn 3-4x more fat than traditional
workouts. If you would like more information please visit:
http://www.mybodyisfitnow.com

Posted by Heather Picken at 11:12 AM | Permalink | TrackBacks (0)

Q.
Should one begin with weight training or
cardio when working out?

A.

The best way to burn fat and get the
most out of your workouts is to do weight
training first and then cardio. The reason
you want to do it this way is because when you
are lifting you burn off what's called glycogen
(stored energy) then when that is burned off you
switch to cardio which primes your body to be a
fat-burning machine. Also, if you do cardio first,then
weight training it will be really hard to lift any weight
since you've burned off your glycogen so the workout
is essentially ineffective.

Now, you can also do cardio first thing in the morning
on an empty stomach then later in the afternoon or evening
do your weight training.

Another option is doing a boot camp style workout, which
is extremely effective in burning body fat, This type of workout
incorporates both weight training and cardio. Most women
I find aren't doing their workouts that are fat-burning..they are
just going through the motions. So make sure that you
are doing workouts that are intense!

In my 6-Week Fat-Burning System I give you exact types
of fat-burning workouts that burn 3.4x more fat than traditional
workouts. If you would like more information please visit:
http://www.mybodyisfitnow.com

Posted by Heather Picken at 11:12 AM | Permalink | TrackBacks (0)

What are the best exercises to shape up the inner thighs and glutes?

A. For most women, these areas are the most challenging. However there are a few tricks that women should know if they truly want the best results in shaping up these areas.

1.Doing iso-lateral movements for legs (using one at a time) has been proven to produce amazing results! Do lunges, one leg presses, super-setting (performing 2 exercises back to back), leg exercises, and high reps. One of the best exercises for getting your butt to be firmer are squats.

2. Proper nutrition program is key in order to get the best results.

Get the best results for your body here: http://www.mybodyisfitnow.com

Posted by Heather Picken at 3:41 PM | Permalink | TrackBacks (0)

Q. I have been dieting for about 3 weeks and workout 3-4 times a week. I’ve lost 9lbs., but not a lot of inches. I still seem flabby. Does the weight come off first, then the inches?

A. First off, if you have been dieting for 3 weeks you should only lose approximately .5-2lbs. per week. Anymore than that is water and most likely muscle which when lost will slow down your metabolism so don't believe the programs that tell you they can take of 10lb. in 1 or 2 weeks because it's not real fat. You shouldn’t be too concerned about the weight on the scale, as you should your body fat. Muscle weighs more than fat as you could lose 5lbs. of fat and gain 5 lbs. of lean muscle and still be the same on the scale but you are leaner and that is really the key!

Your body fat which should be taken by a professional should be checked every week when you start your fat loss program. Don't make the mistake of just doing it once, the key is to keep monitoring your progress and a skilled person will know exactly what to change in your program by measuring your body fat and if they don't then find someone that does. By doing this you will be losing fat and not muscle which accounts for losing inches and looking “toned and lean” rather than smaller and flabbier.

For more information on how you can sculpt and lean,sexy and fit body visit http://www.mybodyisfitnow.com

Posted by Heather Picken at 3:37 PM | Permalink | TrackBacks (0)

Q.
I have been dieting for about 3 weeks and workout 3-4 times a week. I’ve lost 9lbs.,
but not a lot of inches. I still seem flabby.
Does the weight come off first, then the inches?

A.
First off, if you have been dieting for 3 weeks you should only lose
approximately .5-2lbs. per week. Anymore than that is water and
most likely muscle which when lost will slow down your metabolism.
You shouldn’t be too concerned about the weight on the scale,
as you should your body fat. Your body fat which should be taken
by a professional should be checked every week when you start your
fat loss program. By doing this you will be losing fat and not muscle
which accounts for losing inches and looking “toned and lean” rather
than smaller and flabbier.

Posted by Heather Picken at 11:30 PM | Permalink | TrackBacks (0)

Today's Q' & A' is Brought to you By My Friend Ryan Lee of Workout Pass

Click Here!

QUESTION:

What is the worst food?

ANSWER:

One of the worst foods that will stop you from losing belly fat
and reducing cellulite are dough nuts.
In my Fat-Burning System
I give foods a rating, in which I call 5 star foods
meaning 5 being the best and 1 the worst and dough nuts get a 1 star.

This type of food is both high in fat,sugar, and carbs..making it a deadly combination,
especially if you want to burn off body fat!

If you love dough nuts there is a secret in which
I show you how you can still enjoy them while burning fat.
You don't have to eliminate your favorite treats..you just have to know
how to incorporate them in your fat-burning program.

The more 5 & 4 STAR foods you are eating the faster
you will burn fat!

Keep your fat-burning questions coming!

Posted by Heather Picken at 8:33 PM | Permalink | TrackBacks (0)