"Happy For No Reason" by Marci Shimoff' is guaranteed to make you think happier thoughts.
Listen to my book review
Listen now (2:25 minutes)
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You can also sign up and get a FREE access pass to listen to Marci in the Ultimate Fat Burning, Motivational, & Life Changing Tele-seminar Series
Sign up by clicking here:
http://www.ultimatefatburningformula.com
P.S.- You don't want to miss it!
Listen to the first podcast for The New Year that will put things in perspective on how to really accomplish losing the belly fat or anything else you want in your life.
Listen now (4:32 minutes)
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If you need help achieving your best body ever then check out my fat burning system that gives you all the fat burning tools you need here
What is on your wish list this year for Santa?
Are you asking him to get rid of your fat belly or fat thighs?
Listen to my podcast to think twice what you ask Santa for Christmas this year.
Listen now (4:00 minutes)
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When it comes to achieving fat loss, whether it be losing the belly fat or getting healthy it is important that before you decide something does not work that you ask yourself these questions:
Listen now (3:00 minutes)
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With beauty counters stack full with so many different beauty options, how is a girl to figure out what she needs to buy without an encyclopedia?
The idea it to keep your beauty regime super-simple so that you commit to it all year round. If you are not ready or interested in more intensive cosmetic rejuvenation solutions, having a basic skincare regime is the key to beautiful and healthy skin as you age.
Recently I interviewed Krizia, CEO of www.mybeautymatch.com
If you are a busy woman on the go, you will want to listen to this segment.
Listen now (12:00 minutes)
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Krizia, CEO of Beauty Match Network, will reveal how maintaining beautiful skin and protecting our skin against premature aging doesn’t need to be complicated.
For more information on Beauty Match Network, please visit www.mybeautymatch.com
Recently I interview Michael Geary, Founder Of Truth About Abs
Here are some of my questions I asked Michael:
1.What is the biggest mistake you find when trying to get rid of the extra belly fat and sculpt a lean midsection?
2. Can you explain more the definition of "skinny fat"?
3. What is RMR and why does someone need to be concerned about RMR in order to develop a six pack or lose the extra belly fat?
4. What are some of results of doing excessive steady state cardio?
5. Will you talk about the misconception that women still seem to have about lifting heavy weights will bulk them up?
6. Where do you feel it is best to train your abs in a given workout… in the beginning, middle, end or equally distributed throughout the course of a workout?
7. Most people train abs to get a six pack and do not think about some of the more important reasons to train abs. What is your take on this and how much of an ab routine should consist of the aesthetic end versus the other more important performance benefits such as reducing the risk of injury and being able to move better in ones daily activities?
Listen now (5:00 minutes)
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To listen to the full interview go to:
http://www.fatlossforwomen.com
Check out his system here
Recently, I did an interview with Lynn McTaggart, author of The Intention Experiment
Can our thoughts really affect our bodies when it comes to weight loss?
Scientific proof tells us "YES"
The entire interview was 30 minutes of the most incredible information when it comes to weight loss and motivating yourself that you won't find anywhere.
Listen now (2:21 minutes)
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If you would like to listen to the full 30 minute version go here:
http://www.fatlossforwomen.com
Do you have fears and doubts of achieving your fitness goals
Do you have the desire yet the voice inside of you tells you that it is impossible, too hard and it will never happen.
Listen to this podcast to ask yourself The What If Questions to empower you to stay focused and on track.
Listen now (2:57 minutes)
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(length 5:00 minutes)
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Do you ever wonder why you can't seem to stick with a workout program, even though you desire to have flat abs. Or you overindulge in sweets when you should be eating your healthy low fat foods? Learn how your brain CAN change your body, but only if you program it the right way.
(length 3:37minutes)
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Do you find yourself saying "I don't like exercising" or I don't have time to exercise"
Listen to the podcast of how to re-program your mind to lose belly fat or just get into the groove of exercising.
(length 4:09 minutes)
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I know you wanted to lose fat yesterday..and for some
that have a ways to go it can seem overwhelming.
I get many questions about not seeing results and
how to lose belly fat, get thinner thighs, and toned arms.
I find the problem is that many women try something for a few days then give up.
The key is consistency to getting results and being committed to the process.
This starts with your mind first.
You must first tell yourself "I know I can do this"
If you start out by telling yourself "It's hard"...then it will be
When I consult when women I know the one's who
will get results the fastest because they have already made
it up in their minds that they are committed to the process.
If you find yourself making excuses then you will stay there.
Then, you need consistency..this means staying with your program without making any changes. This doesn't mean giving up anything..but rather having a little more structure.
My rule of thumb is to stay with the same training and nutrition program for at least 2-3 weeks, then after you take your measurement and body fat if there isn't any change then you tweak.
Sometimes it takes a few week to get things going...and fat loss in not a linear process..meaning you will hit a plateau..so you have to know when to adjust.
Women's bodies tend to store more water and then there are hormonal issues which in the fat loss world it looks like you are holding on to fat..but it may be water.
Then there is an affect called the "whoosh" meaning you have been really on your program and nothing has happened...you seem to be smaller but the scale is still holding. Then all of the sudden you wake up one morning and look leaner. This is your body actually flushing out excess water. When you lose fat you sometimes hold pockets of water which is eventually released.
It is also important in losing fat to drink plenty of water which will aid in not only keeping you hydrated but losing fat.
This is one reason the scale is completely useless.
( This is what you should do with your scale)
Never go by success with the number on the scale. Measurements, body fat changes from week to week, pictures. and looser clothes are great tools to measure progress.
Stay with it and you will see how easy it is for your body to change..but only if you allow it to.
Do you need help with figuring things out and staying motivated?
Check out my system that takes you step by step
Recently I was a guest on Fitness Mythbuster with Host Kelly Huggins (Sandy Springs Radio 1620)
Check out the fat-burning system here:
http://www.mybodyisfitnow.com
(length 4:42 minutes)
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Click here to listen...
Click here to download…
We see with out brains not with our eyes...so what does that mean when it comes to fat loss?
Well, everything if we want to condition ourselves to bring out our "inner personal trainer"
Many women will hire a trainer to get motivated which is great..but what happens when they are not training with them...how can you motivate yourself to get to the gym or do workouts at home.
Let's start with our brain again as everything we do is controlled by it.
Eating,working out..and day to day activities as well as developing unstoppable motivation
In my system I talk about the specific process in which you need to do in order to self motivate
yourself and one of these tools are using visualization with vision boards or meditation.
When you can create an internal map of what you want to look like and you link the feelings to it you create cells of recognition. What exactly does that mean? Well every thought that you have you effect 100 trillion of your cells within your body. So, if your getting excited about seeing your body exactly the way you desire you start creating a neural net in your brain and when conditioned properly you then can easily stay focused and be motivated.
So many women miss this and they are so focused on the best butt exercise or nutrition plan..of course these are important but without working on your inner map of what you want your body to look like you will go back to your old ways of doing and thinking.
Is this you below "Help, I know I shouldn't be eating this but I am!"
Many women will do crunches thinking that will help but it doesn't.
Getting rid of belly fat will happen through nutrition and exercise.
Have a flatter stomach is a result of lower body fat so the more you lose
the flatter you will see your stomach becomes.
Usually the stomach is the most challenging part for women to lose, but not
impossible. If you are committed to the process and do it the right way (this means no fad diets) You will start to see it melt off your body. If you think it's hard work then it will be..but if you tell yourself that you will follow the right program then it will be easy for you to follow and keep it off.
Some tips that are helpful in losing stubborn belly fat are:
Doing interval or HITT cardio (these are short bursts of all out intense cardio followed by moderate interval) much more effective than walking or jogging
If you don't have time for extra cardio do whole body workout. When you train your whole body
you are burning more calories and when set up properly you can see the fat-burning affects within a few short weeks. In my workout book all of the workouts are designed with busy women
in mind that want to lose as much fat as possible without spending a lot of time.
Do movements that are compound (meaning working out multiple muscle groups)
chest,back,and leg exercises
Do it intensely and use weight that is challenging.
Sample exercises:
Squats (Legs)
Lunges (Legs)
Dumb Bell Chest Press (chest)
Dumb Bell Rows (Back)
To get the complete fat burning system click here!
Recently I was interviewed On Internet radio for women with
Host Barbara Payne
I share all my fat-loss secrets specifically for women on
motivation, stubborn belly fat, and more!
To listen click on the link:
http://www.swwan.org/swwan_dive
What's Holding You Back From Reaching Your Fat Loss Goals?
Last night as I was searching the internet I came
upon a story that just really blew me away.
You may of heard of it too.
Martin Strel swam 3,272 miles for 9 weeks
down the Amazon.
The story intrigued me so I had to read on!
It talked about his journey and what he encountered
But moreover what I really got out of it was what he said:
"Do not have fears in front of something that you do
not know if you can pass, just set it up in a right and
proper way, never give up and some day your
dreams will come true."
People still ask me, why I did this.
I am a regular man, a regular common guy who just
has higher goals than usual. I want to show everybody
around the world that if you set a goal that is a little bit
unusual or higher, you have to try to achieve it. If you
keep working and don't quit right away, you will come to the end.
This could be whatever. I chose to swim the Amazon.
You can read more about his story here:
So if you're thinking what does this have to do with you?
Well, if you're in a rut and want to change body and health
you need to first believe that you can do it then take action.
My workouts will never be the same as I will forever think
of ok if someone can swim the Amazon, I can certainly do 5
more minutes of sprints.
To Finally Lose Stubborn Belly Fat &
Inches Without Dieting
(length 8:25 minutes)
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First and foremost diets don't work.
There is a missing link in why women fail to achieve
the body of their dreams.
Re-programing your subconscious mind is the secret to
losing weight and more importantly keeping it off. If
you learn how to program it the right way you will stop
the vicious cycle of gaining weight or not being able
to lose it, PERMANENTLY!
The average person thinks 40,000-50,000 thoughts a day
and most of them are negative. You get what you think
about. If you think that you will always be broke then
you will. The same thing applies to gaining weight or
not being able to lose it! Your subconscious mind is so
powerful that it remains on like a computer program
running 24/7.
Any diet can make you lose weight but how many can
promise you and show you how to keep it off
permanently? That is where most women struggle
everyday!
We live in a world where the weight loss industry over
promises but under delivers. At least 95% or more of
women who go on diets fail. Don't feel bad if you
haven't been able to stick to a program. The real
reason you've haven't been able to get the permanent
results that you want is because you have been given
the wrong technology.
How to use the Law of Attraction To get a lean and sexy
body
If you have been watching Oprah, I'm sure you have
heard about the movie "The Secret", which
talks about the Law of Attraction. Now,why should you
care? Well, if you're still struggling to lose
unwanted belly fat you should! To summarize this movie
it talks about how every thought you have you attract
what your are thinking and how it is that you attract
what you are thinking.
The secret is the right information, in the right
order, and the application of it is crucial in getting
and maintaining your fat-loss goals. Don't make the
mistake of buying a program or system that doesn't
include this. The number one ingredient in this
fat-loss success formula is to understand how your mind
works in the fat-loss process. Did you know you are
either programmed to lose fat or gain fat and if you
know the exact formula for fat-loss success then you
can undo years of failed attempts of dieting and
gaining it back and never being satisfied in the way
you look.
Think about it, everything we do in life is a mental
process and our habits and beliefs are shaped 96-98%
through our subconscious minds and only 2-4% are
through are conscious minds. The secret is working in
changing your subconscious mind in order to get the
unwanted fat off and keep it off. Part of the formula
goes far beyond just positive thinking and goal
setting. You need to first believe that you can achieve
it and you also need to create more positive chemicals
in your brain. Each time you think a negative thought
you elicit negative chemicals and the same goes for
positive ones. The average person thinks anywhere from
40,000-50,000 thoughts a day. Positive thoughts are
10,000 times more powerful than negative thoughts and
they dictate your fat loss success so if you're
thinking negative thoughts all day about how you don't
like your body then that is exactly what you will
attract.
You can actually re-train your mind to be on
'auto-pilot' so that the majority of your thoughts are
positive. When you master that your actions will match
to get the body you desire and keep it that way.
How does this work with weight/fat loss?
First let's look at why so many women have trouble
losing weight/fat.
It simply starts with what they believe.
For example do you find that you say these statements
to yourself:
"I am too old to lose weight."
"My whole family is overweight and it's just in my
genes."
"It's too hard."
"Nothing ever works for me."
"I can't seem to motivate myself to eat better or
workout."
I'm sure you might have a few more to add to this list.
If you have these types of beliefs then it will be very
difficult for you to lose weight or keep it off because
you have essentially programmed your mind for failure.
So what can you do?
If you find your mind is programmed with these
dis-empowering beliefs you can actually re-program it
for ultimate weight/fat loss success. Think again about
your subconscious mind being a computer program and
giving it a better program to run, rather than one that
takes up too much space or has a lot of errors.
I want to share with you some powerful motivational
tools that help re-program your mind for ultimate
fat-loss success. Nutrition and exercise are very
important. However, without the right mind set,
permanent weight loss is impossible. You need to know
how to change the internal dialog or program in your
mind in order to change your body. Trust me no diet
will work if you don’t understand and apply these
principles.
Here are some powerful examples to re-program your mind:
Each time you find yourself saying something negative
about your body, food, or exercise try turning that
negative statement into a more positive one.
For example you might say: " I hate this fat around my
stomach"
Instead say " My stomach is flatter now"
Another example: " I hate to exercise"
Instead say "Exercise makes my feel energized and is
fun"
This sounds very simple yet it's a very powerful way to
start changing your beliefs and in turn change your
body. Just for fun keep a log of how many times you do
this and of course make sure you re-frame the negative
statements into positive ones. After putting these
powerful mental tools in place you will be amazed and
think it's magic because all of the sudden your weight
seems to melt off your body and you will be happier
than you have ever been.
For more information on the complete scientifically
proven fat-burning system that uses this technology for
women to achieve the body and health they desire and
without the use of fad diets, pills, or even will power
go to www.mybodyisfitnow.com
“This Is The First Time I Have Seen Results Like This!”
– Babs Wright, 44yrs old
(length 5:42 minutes)
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The other day I was at Starbucks and working on my book that I plan
to have done this fall.
Anyway, I overheard a group of women talking about the movie "The Secret",
and in case you haven't heard about it, as it has been on Oprah, Larry King, and other
national talk shows I suggest you watch it. You can do this online at
www.thesecret.tv
To summerize what the movie is about, it has a documentary-style feel to it and world class
authors and mulit-millionares speak about the "Law Of Attraction" and how your thoughts create
your reality. Now how does this affect you, and why should you care?
Well, if you don't have the body and health you want you should be concerned.
"For every result you want, there is an exact way of thinking and behaving. So, if your're wanting a lean and toned body and you're thinking "It's too hard", or "I'm too old" then you are sabotaging your success. I have seen women well into their 60's that are very fit, and if you were to ask them how they do it, I guarantee you they will tell you they feel it, think it, and
believe it.
You might be struggling with your weight right now and telling yourself it's very hard to change.
Now stop and think what you just "put out there"...you've imprinted in your subconscious that
"It's hard", and that is where you will stay unless you change your inner dialogue.
Now this goes beyond just positive thinking there is an exact science in which has been scientifically proven to re-wire the brain. When I got a hold of this information and began to apply it to my clients the results were amazing.
You must realize that changing your body through will-power (which is conscious) will never work. That's why a few years ago I created a system that is revolutionary in empowering women to do what they felt was impossible. Once you learn and apply the information you will never look at food, exercise and your body the same way. You will finally feel the freedom of having a lean, fit, & healthy body,
while being in complete control.
(length 3:11 minutes)
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Hypothyroidism is a condition in which the body lacks sufficient thyroid hormone.
Symptoms
Fatigue
Weakness
Weight gain or increased difficulty losing weight
Coarse, dry hair
Dry, rough pale skin
Hair loss
Cold intolerance (can't tolerate the cold like those around you)
Muscle cramps and frequent muscle aches
Constipation
Depression
Irritability
Memory loss
Abnormal menstrual cycles
Decreased libido
Reccomended:
At least 6 grams of fish oil daily
Eat unprocessed whole foods (fat-burning)
Workout with intensity (especially weight training)
For more information to speed up you metabolism and help
your thyroid go to:
(length 4:16 minutes)
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Many women complain that it's a lot harder after you turn 30 to get what we call six pack abs.
First you need to determine where you are at. If you have let's say 28% body fat just know that you six pack abs won't be visible until you get your body fat down. For women it is most likely in the lower teens.
What types of food do I need to be eating?
You should be eating lots of lean proteins like chicken, egg whites, and fish. Stay away from processed meats because they will affect your fat loss progress. Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving your six pack abs. Foods are not all created equal so you if you want the best results then you have to put the best fat-burning foods in your body. The breakdown of your foods is also important. Don't make the mistake of eliminating all your complex carbohydrates either as it will impair your metabolism, but you will need to modify your intake. Every woman is different when putting this type of program together.
What types of exercise should I be doing?
I recommend fat-burning workouts. Doing workouts that are intense and lifting enough weight that is challenging is key.
What about cardio?
This is dependent on how much body fat you have. Some women will have to do more in order to get the results they want. Don't make the mistake of just walking, this will not achieve those six pack abs. You need to do interval cardio to really get your body fat down and to start seeing those abs.
How long will it take depends on where you are at. From there, you can put together a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to be more disciplined in your eating. But, the good thing is that you can actually have a small treat every week while you begin your transformation.
You must be patient in the process and focus on your goal and don't think just because you're over 30 that you can't accomplish this..because you can. The mind is actually the most important part in this process as it controls everything you do from exercising and eating exactly how you need to.
My whole focus in working with women is re-conditioning their mind to get the body they want. For example, I could give you the best six pack abs diet and exercise program but if you don't have the right "brain software", then you will fail to get the results you want so keep this in mind when you are setting your fitness goals.
If you would like mor e information about the complete fat-burning system for women 30+
go to: http://www.mybodyisfitnow.com
Click here to download…
(length 4:09 minutes)
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What is viseral fat?
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 viseral 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.
If your not eating enough to support your lean muscle it will be hard to get rid of the viseral fat as well. Most women who get stuck and reach what they call a plateau are guilty of this.
Viseral fat goes way beyond just looking better, commit to becoming healthy now.
If you would like more information on how you can eliminate viserial fat click here:
http://www.mybodyisfitnow.com
Click here to listen...
Click here to download…
(length 4:21 minutes)
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Have you ever done something in your life and thought..wow..
how am I going to do that?
It seems impossible ..yet somehow your desire and
focus was so strong that you ended up achieving
whatever you set out to do.
And why do other things seem impossible to achieve,
especially losing weight ...you have the best of intentions
but somehow everytime you start you seem to slip
back into your old ways...why do you think that is?
It has everything to do with how your mind is programmed and
if you don't have the right "brain software" then you will keep
continuing to do the same thing.
The defintion of insanity as we have heard it "Is doing the
same thing over and over again and expecting a different result"
Do you really think a certain diet will keep you focused..ABSOULTELY NOT!
Everything we do in life is mental...and if you program your
mind for success whether it be weight loss or a new job you
will see exactly how it works.
So why aren't more women catching on to this..well simply society
has taught us to think differently and really it's very negative as obesity
is on the rise do you really think we need the next big diet to come
along to save us?
No, what we need is take out the negative or what I like to call
"lack programming" and start shifting our minds into the reality of what we want.
I don't care how old you are..it's never to late to get into shape and
feel great about yourself.
You just need the right program for your mind and the right program.
You would be amazed if you realized that it's really not hard to change
your old ways if you are receptive to changing your mind to get the body
and health that you want.
In my 6-Week Ultimate Fat-Burning & Instant Motivational System Exclusively for Women 30
I have created a way in which you don't rely on will power..but rather you use a mental conditioning
program that automatically makes you gravitate towards healthy foods and you now want to exercise and the best part is that you don't feel deprived.
There are so many programs out there for weight loss and they might make you lose weight but how many can keep the weight off? This system teaches you exactly how to do that.
*************************************************************************************
Exercise Tip:
One of the best sculpting exercise for your arms is a dip
This can be performed on a bench or step simply lower your own
body weight bending at the elbows and then come back up
Dip: Starting Position
Dip: Ending Position (go down to where you almost touch the ground)
Go here to learn more about total body sculpting workouts:
http://www.feelinglikeamillion.com/workoutbook.html
Heather Picken's Weekly Podcast:
Click here to listen...
Click here to download…
(length 4:03 minutes)
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Happy New Year!
Let me ask you this did you make your new year's resoultion to lose weight again?
If so I want to reveal to you why new year's diet resolutions never work and what you can do
to create the body and health beyond whatever you thought possible.
First of all, why do think so many women fail when trying to lose
weight each year...they have the best intentions..yet somehow
fail to stay the course.
Let's look at what a diet is....your subc mind hear and see restriction and therefore
you follow that program in your mind to give in and give up on your goals..
and of course you feel bad because you think it's your fault.
What if I told you that you can actually stay the course and create
the body and health of your dreams without feeling this way or giving
up would you believe me?
I want you to realize that it's not your fault that you have had failed
attempts to lose weight whether it's a new years resolution or anytime.
It all starts with a thought...what your believe...and the program that you
have in your mind that is sabotaging your success.
So you say "Yes..I desire to lose weight"...but you also "No..I can't do it...
or I don't want to feel deprived.
The reason why you have such a conflict is because of the way your
mind is programmed...
your subconscious mind is going 24/7 even when you sleep.
There are programs in your brain that are keeping you from achieving
the body you want and you probably arent even aware of it.
Forget about the perfect diet..forget about the perfect exercise..
let' s take a closer look into realizing what your subc is programmed to do....
either it's programmed to lose weight...or stay exactly where you are at. ..
and unless you know how to re-program it for weight loss then
you will never be able to lose weight.
In the past 10 years in working with women and helping them
achieve incredible results...
I realized the SECRET to getting women focused
and giving them unstoppable motivation.
I have desiged a system that has helped so many in showing them
the exact steps to do this...and it goes far beyond just positve thinking.....
and without the use of fad diets or pills.
IMAGINE being on autopilot ...as you create the body and
health of your dreams no matter what your age is...let me show you
the most powerful system that is like no other out there.
Foir more information please visit: http://www.mybodyisfitnow.com
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Click here to download…
(3:27 minutes)
Myth #1 Juice Fasting
You might lose weight intially but it won't stay off for long..it's the worst
way to lose weight and you'll find you gain back even more.
Myth # 2 Eating late at night will make me gain fat
It is simply the total amount of calories that you take in for the day..
so if you are eating
at your fat loss calories for the day and you still have some left late
at night then go ahead and eat them!
Myth #3 Higher reps and lighter weight will help me lose more fat and tone
Many women are still afraid of lifting heavier weight..when in fact the "tone"
comes from lifting weight that is challenging ...light weights will not build
a scuplted and toned body!
If your confused about dieting and what to finally what to get into
your best shape ever this New Year click here:
http://www.feelinglikeamillion.com/trainonline.html
or go to: http://www.mybodyisfitnow.com
P.S. What is your fat-burning question?
Post it on this blog and I might just answer it on my next podcast show!
Heather Picken's Weekly Podcast:
(length 5:42 minutes)
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How Women Can Avoid The Holiday Weight Gain
Most women gain 7-12 lbs between Thanksgiving and New Year’s.
Here are 10 tips to help you stay lean and fit and still be able to
indulge during those hectic holiday weeks:
1. Create a plan ahead of time.
Before the holidays sneak up on you, create a plan for incorporating fitness and good nutrition into your daily routine. Evaluate your holiday schedule and then determine how much time you will realistically have available to devote to working out and/or eating healthy meals.
2. Don’t put your fitness goals on hold until the New Year.
If you can’t exercise as often during this time period as you normally do, adjust appropriately. Don’t use the excuse that since you don’t have time for your full workout you just won’t workout at all. Instead accept your limited availability and simply reduce the frequency and/or duration of your exercise. It’s much better to cut your fitness time in half than to completely eliminate it.
3. Don't Starve yourself on the day of the party or dinner
On the day of a party, be sure to eat regularly all day long.
One of the secrets to avoid the holiday weight gain is to eat small meals throughout the day consisting of some lean proteins like chicken or low fat dairy
products. By doing this you will keep your metabolism elevated and when you are at the party you are less likely to overindulge, not to mention if you starve yourself all day and save up your calories, your body can not process all those calories at once, and as a result you gain FAT!
4. Schedule your workouts.
Mark them on the calendar and set-aside time to complete them. Consider them as important as any other appointment or event you have marked on your calendar. One of my secret fat-loss tips to burn the most fat is doing a cardio session first thing in the morning on an empty stomach. This will not only accelerate your fat-burning process but you will have more energy to shop longer! Also incorporate weight training, having more lean muscle will speed up your metabolism, and keep your body lean and toned. When you weight train your metabolism is elevated even more throughout the day then just doing cardio. In my ten years of experience I have seen too many women stop with their exercise program during the holidays. Not only will this make you tired, but it does not allow your body to burn off those extra holiday calories, and it takes twice as long to get your body into shape when you start after the New Year.
5. When at a party, start by eating some of the healthier foods
For example, vegetable sticks (without dip), fruit pieces, plain chicken pieces, etc. Then move on to some of the less healthy (but yummy) offerings. You will be less likely to overindulge on these foods if you have already filled-up on some of the healthier items. Yet, you will not feel deprived or unsatisfied.
6. Sample a little bit of everything
When presented with a large variety of food options, it’s tempting to want to eat everything.
Rather than eating one large slice of chocolate cake or a huge plate of meatballs, select a sampling of bite size pieces of several of the desert or appetizer offerings. This way you get the enjoyment of trying many different foods without overeating.
7. Exercise at home.
You’ll be more inclined to follow-through on your exercise commitment if you don’t have to drive somewhere to do your workout. Plus, you won’t waste any time on driving, parking, the locker room or waiting to use equipment. Working out at home requires very little equipment (it even can be equipment-free) and is quite inexpensive. Check out my fat-burning workouts that you can do at your home
8. Avoid wasting calories on alcoholic beverages.
The average alcoholic drink contains 150-200 calories per glass. Indulge in just 2-3 drinks and you’ve drunk the equivalent calories of an entire meal. If you partake in these beverages, choose wisely. For example, instead of having a full glass of wine, try mixing half a glass of wine with sparkling water or with a diet soda. This will help cut your calories in half. Drinking excessive alcohol will also stop your metabolism from burning FAT! Not too mention that feeling you get when you wake up the next day feeling tired and dehydrated.
9. When running errands or shopping, be sure to pack some fat-burning snacks to have on-hand.
Some great examples are my pumpkin protein bars from my book “Fat Burning Recipes for Women on The Go”. Then after you work-up a big appetite, you won’t be tempted to grab something at the mall food court or the fast food restaurant on the way home.
10. Tell yourself “ I will allow myself to indulge a little and also make healthier choices”, the Power is the choosing…..when you allow yourself to have what you want you are less likely to overindulge. One of the most powerful things I teach in my 6 Week Ultimate Fat-Burning & Mental Makeover System for Women is the mental aspect, particularly visualization. What you can do is to picture yourself making healthier choices and feeling great in your best holiday outfit.
P.S. Get your FREE Guilt-Free Thanksgiving Recipes below!
Happy Thanksgiving!
Cornbread Stuffing
3 gloves garlic minced
1 lg. onion
3-6 stalks of celery
Red pepper (optional)
1 bag of Arrowhead Mills Mix (use egg substitute to eliminate fat from directions)
Follow directions to make 1 batch of Arrowhead mix.
Saute veggies, Crumble up cornbread and add veggies.
Add sage to taste. Moisten with ½ cup vegetarian chicken flavored broth.
Bake at 350 for aprox. 35 minutes.
Garlic Mashed Potatoes
2 lbs. Yukon Gold potatoes, peeled and cut
6 Garlic cloves,peeled
1/3 cup fat- free milk, warmed
1/3 cup fat-free sour cream
½ tsp. black pepper
Chives, freshly chopped
Boil potatoes and garlic gloves in a large saucepan for 20-25 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher, or with a mixer, until smooth. Add black pepper to taste. Garnish with chives. Serves 6
Sweet Potato Pie
2 large Sweet Potatoes, cooked and mashed
½ cup skim milk
½ cup sugar free syrup
1 tsp. vanilla
¼ tsp. nutmeg
2 egg whites,1 yolk
Boil sweet potatoes until soft, mash potatoes in a large bowl. Combine sweet potatoes with eggs,syrup, vanilla, milk, and nutmeg. Mix well.
Spray 9-inch pie pan with non-fat cooking spray. Pour mixture into the prepared pan and bake at 350 for 1 hour or until knife comes out clean.
Serves 8
Calories 105
Fat 1.5g
Carbs 20.8g
Protein 2.3g
Can also top off with low fat or sugar free cool whip
Protein Pumpkin Cheesecake
2 C. nonfat ricotta cheese
1 ½ C. pumpkin puree
½ C low calorie or sugar free syrup
8 packets splenda
1 tsp. vanilla
1 ½ tsp. pumpkin pie spice
1/3 cup whey vanilla protein powder
1 lowfat graham cracker crust
Sugar free whipped topping
Mix all of ingredients (except crust) together until smooth. Pour into crust and bake for 40 minutes at 400. Let cool. Top each slice with cool whip.
Serves 6
Calories 173
Fat 3g
Carbs 22.5g
Protein 14 g
Heather Picken's Weekly Podcast:
"How To Speed Up Your Fat-Burning Process and Lose A Dress Size in 4 Weeks"
(length 3:32 minutes)
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Lose A Dress Size In 4 Weeks With This Fast Weight Loss Program
Every woman wants a fast weight loss program, especially if they are getting ready for a special event.
Can you speed up fat loss to slip into that little black dress?
Yes you can!
That is why I have designed a special fast weight loss program for women. Keep in mind that you only want to do this for about 4 weeks so your metabolism won't slow down.
The first thing is that you want to make sure you are drinking enough water, at least 1 gallon a day. Simply keep refilling a 1 gallon water jug each day to keep track of your water. Water is very important not only in fat-loss but it helps regulate your body.
Secondly, on your fast weight loss program you want to reduce or eliminate simple sugars. These are found in foods like cookies and sodas and will a huge impact in your body to burn more fat..fast!
The next step on your fast weight loss program, is figuring out how many calories you eat a day. I reccommend tracking it for a few days and weighing fodds (like chicken or other meats) and counting calories. This will give you a baseline of where you are at. For one thing you could be eating too little and if that's the case then fat-loss will be impossible or your eating more than you thought you were. For example if you are eating 2000 calories a day cut out 250-500 calories. A good rule of thumb is to cut your calories from carbohydrates like breads and pastas and extra fats like butter and make sure your protein is kept high. Most women I find do not eat enough protein which will stop you from building a lean sculpted body.
Exercise on your program should consist of at least 3 times a week of weight training. Also add interval cardio which is extremely effective in burning stubborn fat. Interval cardio is doing anywhere from 20 seconds-3 minutes of high intensity then back to a moderate pace for 1-5 minutes.
I see so many women just walking on the treadmill or on another piece of cardio equipment with very little intensity and what they don't realize is that it is actually counterproductive. You don't have to be able to sprint, you just need to get your heart rate up so that you are breathing hard.
An example of a program:
Mon. - Full body weight training,30 minutes of interval cardio after weights
Tues. - 45-60 minutes of interval cardio
Wed. - Full body weight training,30 minutes of interval cardio after weights
Thurs. - 45-60 minutes of interval cardio
Fri. Full body weight training,30 minutes of interval cardio after weights
Sat. 45-60 minutes of interval cardio
Sun. Rest or do cardio only
Do this program for 4 weeks and you should be able to easily lose unwanted fat and inches.
* If you would like more information on how to set up your ultimate fat-burning nutrition and workout program please visit:
Click now to find out about the complete fast weight loss program
Heather Picken's Weekly Podcast:
"The Best Prescription for Your Fat Loss Training Program"
Click here to listen...
Click here to download…
(length 3:32 minutes)
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Every woman wants to know... what is the best fat loss training program?
It can be very frustrating after you turn 30 and your body seems to hold on to stubborn fat and weight. Most women seem to be confused about the best fat loss training program that will get them results. There are a lot of misleading products, fad diets, and pills that claim they work. Unfortunately, they only care about getting your money and not results!
I have 10 years of experience in helping women create the best fat loss training program. I have helped women just like you achieve real fat loss with a combination of things that I like to call the best perscription for fat loss. Nutrition plays an extremely important part but I want to focus on what the best fat loss training program should look like.
Let's consider there are some of you who haven't exercised as you should and others that have but seem to be stuck.
It doesn't matter if you are a beginner or more advanced..you can create the best fat loss training program to get you results!
For beginners if you are new to exercise and maybe have only done walking then this is where you can start:
2 full body workouts with weights twice a week for 30 minutes. Doing 2 sets for each body part and 15 repititions
For more intermediate to advanced (this is if you are currently weight training and have been for some time). 3-4 weight training sessions where you would split upper and lower body. Sessions should last 45-60 minutes. Doing 4-6 sets with 8-15 reps.
Cardio for both can be done on off days or right after your weight training session. Find what works best for you. If you haven't done cardio in awhile you will want to build up your endurance and add a few minutes each time to your session until you get to your goal. I reccomend at least 30-60 minutes of aerobic exercise and make sure that it is done with intensity. The more intense your session is the more fat you will burn. A good rule of thumb is to make sure that you are breathing hard. Now keep in mind if you are new to doing intense cardio, pace yourself.
If your looking for the best fat-burning workouts that will help you lose belly fat and tone and sculpt...go here NOW:
http://www.feelinglikeamillion.com/workoutbook.html
Want to speed up fat loss? Stayed to for the next Feeling Like A Million podcast show...How to Lose a dress size (or more) in 4 weeks!
