Monday, August 30, 2010
Tip of the Day
Life is in the journey, not the destination, so do what you can and take things one day at a time. Take your time and do things the right way and make permanent changes to your lifestyle, then help out others who are where you were.
Sunday, August 29, 2010
Weight Training For Women Instead of Toning Exercises
Ladies, listen up! This is so important. So many of us say we want to "tone up" our bodies when we should be aiming to increase and maintain strength instead.
Turkey and Vegetable Chili by Chef Curtis Stone
Turkey and Vegetable Chili by Chef Curtis Stone on the Biggest Loser
- One of my Favorites for Fall/Winter! -
YOU HAVE TO TRY THIS! IT'S SOOOOO GOOD AND IT'S NOTHING BUT 95% VEGGIES AND BEANS!
Sometimes I make it a meatless alternative and just leave out the meat and then just put some on top of a baked potatoe or some eggs. This turkey recipe will allow you to enjoy one of your favorite comfort foods without all the extra calories.
Turkey and Vegetable Chili by Chef Curtis Stone
Serves 4
>>>INGREDIENTS<<<
For the chili:
1 ½ tablespoons olive oil
1 large onion, medium diced
1 garlic clove, minced
1 small red chili, seeded and small diced
½ teaspoon ground cumin
1 large carrot, peeled and small diced
1 large celery stalk, medium diced
1 small yellow bell pepper, seeded and medium dice
12 ounces 1% lean ground turkey
4 medium size ripe tomatoes, medium diced
8 oz cooked white or black beans
4 cups baby spinach
Freshly ground black pepper
¼ cup plain fat free Greek style yogurt
Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)
>>>PREPARATION<<<
1. Place a large saute pan over medium high heat, then drizzle with the oil.
2. Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.
3. Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.
4. In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.
5. Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.
6. Stir in the spinach and remove from the heat.
7. Season the chili to taste with freshly ground black pepper
8. Spoon the chili into serving dishes
9. Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.
>>>NUTRITION FACTS<<<
* Serving Size 4
* Calories 280
* Total Fat g 7
* Sat Fat g 1.5
* Cholesterol mg 35
* Sodium mg 120
* Total Carb g 28
* Dietary Fiber g 9
* Sugar g 7
* Protein g 29
- One of my Favorites for Fall/Winter! -
YOU HAVE TO TRY THIS! IT'S SOOOOO GOOD AND IT'S NOTHING BUT 95% VEGGIES AND BEANS!
Sometimes I make it a meatless alternative and just leave out the meat and then just put some on top of a baked potatoe or some eggs. This turkey recipe will allow you to enjoy one of your favorite comfort foods without all the extra calories.
Turkey and Vegetable Chili by Chef Curtis Stone
Serves 4
>>>INGREDIENTS<<<
For the chili:
1 ½ tablespoons olive oil
1 large onion, medium diced
1 garlic clove, minced
1 small red chili, seeded and small diced
½ teaspoon ground cumin
1 large carrot, peeled and small diced
1 large celery stalk, medium diced
1 small yellow bell pepper, seeded and medium dice
12 ounces 1% lean ground turkey
4 medium size ripe tomatoes, medium diced
8 oz cooked white or black beans
4 cups baby spinach
Freshly ground black pepper
¼ cup plain fat free Greek style yogurt
Micro cilantro to garnish, (can substitute with chopped chives or chopped cilantro)
>>>PREPARATION<<<
1. Place a large saute pan over medium high heat, then drizzle with the oil.
2. Add the onion, garlic, and red chili and sauté for 2 minutes, or until tender.
3. Sprinkle the cumin over the onion mix and stir well, then add the carrot, celery, and bell pepper and cook for 5 minutes, stirring occasionally, or until the vegetables begin to get tender.
4. In a separate saute pan, brown the turkey in the remaining oil over medium high heat, then transfer to the vegetable mix.
5. Add the tomatoes and the beans and cook for a further 8 minutes, stirring occasionally, or until the tomatoes have broken down and most of the liquid has evaporated.
6. Stir in the spinach and remove from the heat.
7. Season the chili to taste with freshly ground black pepper
8. Spoon the chili into serving dishes
9. Spoon a tablespoon of the yogurt onto each garnish with the micro cilantro and serve.
>>>NUTRITION FACTS<<<
* Serving Size 4
* Calories 280
* Total Fat g 7
* Sat Fat g 1.5
* Cholesterol mg 35
* Sodium mg 120
* Total Carb g 28
* Dietary Fiber g 9
* Sugar g 7
* Protein g 29
How Many Calories Should You Eat Everyday?
From Turbofire Nutrition Guide, Fuel the Fire
Step 1: Calculate your Resting Metabolic Rate (RMR).
Your current body weight X 10 = RMR
Step 2: Calculate your Daily Activity Burn (DAB) based on your current activity level (outside of your daily planned workouts).
Sedentary - RMR X 10% = DAB
Moderately Active - RMR X 20% = DAB
Very Active - RMR X 30% = DAB
Step 3: Add calories burned from your Daily Exercise (DE). This will vary. Try to find out by googling number of calories burned during whatever activity you do. For example, a good average number for a Turbofire class is 650 calories per day.
Step 4: Subtract or add your Caloric Deficit (CD) or Surplus. This is the number of calories you would like to cut out (or add) of your current diet in order to lose (or gain) weight. A deficit of 500 calories a day averages to a loss of about one pound per week.
Step 5: Put all those numbers together to find out how many calories you need.
RMR + DAB + DE - CD = YOUR CALORIE TARGET
Don't use a calorie deficit that's more than 1,000 calories a day for your regular diet. A deficit that drastic is only okay for less than a week or for cleansing purposes. If you go without enough calories for too long, you'll lack the nutrients to properly recover from your workouts. This can lead to hitting a plateau. Your body will also break down in the form of an injury and/or an illness, so don't do it.
Step 1: Calculate your Resting Metabolic Rate (RMR).
Your current body weight X 10 = RMR
Step 2: Calculate your Daily Activity Burn (DAB) based on your current activity level (outside of your daily planned workouts).
Sedentary - RMR X 10% = DAB
Moderately Active - RMR X 20% = DAB
Very Active - RMR X 30% = DAB
Step 3: Add calories burned from your Daily Exercise (DE). This will vary. Try to find out by googling number of calories burned during whatever activity you do. For example, a good average number for a Turbofire class is 650 calories per day.
Step 4: Subtract or add your Caloric Deficit (CD) or Surplus. This is the number of calories you would like to cut out (or add) of your current diet in order to lose (or gain) weight. A deficit of 500 calories a day averages to a loss of about one pound per week.
Step 5: Put all those numbers together to find out how many calories you need.
RMR + DAB + DE - CD = YOUR CALORIE TARGET
Don't use a calorie deficit that's more than 1,000 calories a day for your regular diet. A deficit that drastic is only okay for less than a week or for cleansing purposes. If you go without enough calories for too long, you'll lack the nutrients to properly recover from your workouts. This can lead to hitting a plateau. Your body will also break down in the form of an injury and/or an illness, so don't do it.
Tip of the Day
Find an activity that you love to do for your workouts. By doing this, you are more likely to stick with it.
Saturday, August 28, 2010
Friday, August 27, 2010
How to Beat Binge Eating
How to Beat Binge Eating
From Jillian MichaelsIf you're inclined to binge, the most important thing you can do for yourself is to examine the emotional reasons for it. I know that processing such emotions is hard and takes time, but there are some good techniques that can help you modify your behavior and combat binge eating while you work on the underlying issues. Here are a few:
Banish binge foods from your environment. Don't buy or let into your house whatever you're prone to bingeing on — whether it's cookies, chips, or ice cream. After all, you can't eat what's not there.
Decorate your fridge with images that motivate you. I have two pictures on mine: One is a photo of my cellulite, and the other is of Olympic swimmer Dara Torres. Let me tell ya, there is nothing that will turn you off to eating too much like pictures of cottage cheese on your butt.
Call a friend. The next time you want to stuff your face, reach out for support and try talking through your feelings instead of anesthetizing them by bingeing.
Try taking up a hobby. Keep yourself occupied so that rather than medicating yourself with food, you'll distract yourself with something productive.
Do something to screw up your binge. In other words, pamper yourself with something that's positive rather than self-destructive. Get a mani-pedi. Take a relaxing bath. Go to the gym. There are many places to go and activities to take part in that'll also lead you away from the temptation of food.
It takes time to break a bad habit, so it's good to have some techniques to fall back on when life gets the better of you! Remember to take it one day at a time. If you do end up bingeing, work out a little harder the next day. Every day is a new one — got it?
Thursday, August 26, 2010
Tip of the Day - 5 Ways to Calm Hunger Pangs
5 Ways to Calm Hunger Pangs
From Jillian MichaelsDo you start getting hunger pangs at 11:50 a.m. in anticipation of lunch? We've all been there. The cause is the hormone ghrelin; released when the stomach is empty, it sets off a chain reaction in the body to make you hungry. In general, you want to keep levels of ghrelin low during the day so you can keep hunger in check. Apart from an empty stomach, there are several factors that can raise ghrelin levels, including drinking alcohol, eating too few calories, and eating greasy, fatty foods. Here are some strategies that will help you manage these triggers and keep your ghrelin levels from rising:
Have a substantial breakfast. One study showed that people who ate a higher-calorie breakfast produced 33 percent less ghrelin throughout the day and felt satisfied for a longer period of time. Try a whole-wheat English muffin with organic peanut butter, a cup of strawberries, and some low-fat yogurt.
Choose complex carbs and get more fiber. Insulin and ghrelin go hand in hand. When insulin goes up after you eat, ghrelin goes down. If you eat the wrong kind of carbohydrates — refined carbs such as white bread and pasta — your blood sugar rises dramatically. In response, your body releases a surge of insulin to clear that sugar from the bloodstream. The insulin does its job very efficiently, and the resulting low blood sugar causes hunger sooner. These constant blood sugar ups and downs can wreak havoc on your metabolism, so it's best to eat complex carbs and fiber, which delay the release of sugar into the bloodstream so that insulin levels are kept stable and you feel full longer.
Eat on a schedule. Research has found that ghrelin levels rise and fall at your usual mealtimes, so eating on a schedule prevents spikes in ghrelin. If you're running errands and are away from the kitchen at one of your typical mealtimes, carry a small bag of almonds or other nuts with you — you can eat a little something to keep your stomach satisfied until you can get home and have a real meal.
Emphasize high-volume, low-calorie foods. Levels of ghrelin remain high until food stretches the walls of your stomach, making you feel full. High-volume, low-calorie foods, such as salads and soups, reduce ghrelin levels long before you've overeaten. All green veggies and any foods with a high water content count as high-volume, low-calorie foods.
Eat protein. Protein-rich foods can also suppress ghrelin levels — they help create a long-lasting feeling of fullness. Try adding whey protein to a low-calorie smoothie. (If you're sensitive to gluten, just be sure to check the ingredients list; some whey protein products contain gluten.) One study found that whey brought about a prolonged suppression of ghrelin.
Wednesday, August 25, 2010
Something To Think About...
Average annual incomes of a few jobs in the fitness industry: Personal trainer $32k,
Fitness instructor $18k, Fitness manager $54k, STAR DIAMOND BEACHBODY
COACH $138,000!! This can be you too! You don't have to be in shape or an expert in health & fitness.
Beachbody needs 1 MILLION coaches & there are only around 29K and counting for now. They NEED
YOUR help! Inbox me for more info!
Fitness instructor $18k, Fitness manager $54k, STAR DIAMOND BEACHBODY
COACH $138,000!! This can be you too! You don't have to be in shape or an expert in health & fitness.
Beachbody needs 1 MILLION coaches & there are only around 29K and counting for now. They NEED
YOUR help! Inbox me for more info!
---ATTENTION!!!!! TO ALL OF MY FB FRIENDS IN MEMPHIS---
---ATTENTION!!!!! TO ALL OF MY FB FRIENDS IN MEMPHIS---
Would you love to have a free in home spa for you and four of your friends? Buy any Beachbody in-home
workout program (P90X, Insanity, Slim in 6, Brazil Butt Lift, Turbofire etc) OR Shakeology and you will win
this awesome prize! This giveaway will run until September 5th. Inbox me if you are interested! Fellas, don't
feel like this isn't for you, you can order P90X and then give the spa to your mother, sister, love interest,
girlfriend or wife!:)
*The spa prize is only for those in the Memphis area*
Would you love to have a free in home spa for you and four of your friends? Buy any Beachbody in-home
workout program (P90X, Insanity, Slim in 6, Brazil Butt Lift, Turbofire etc) OR Shakeology and you will win
this awesome prize! This giveaway will run until September 5th. Inbox me if you are interested! Fellas, don't
feel like this isn't for you, you can order P90X and then give the spa to your mother, sister, love interest,
girlfriend or wife!:)
*The spa prize is only for those in the Memphis area*
Tip of the Day 8/25/2010
Eat breakfast! It helps reduce levels of hunger hormone (ghrelin), keeping you satisfied thruout morning & allowing ur mind to focus on things other than ur next meal. I make sure that my breakfast has protein & fiber which gives me energy thruout the day & satiety until my next meal. I had a Shakeolo...gy shake w/almond milk & banana this morning. Low calorie, high protein & full of fiber! I have also had 10 servings of fruit & vegetables today already! I love Shakeology for making that so easy & so cheap to get done in one convenient & delicious shake.♥
To read more about Shakeology and to order, go to http://www.faithshakes.com/.
To read more about Shakeology and to order, go to http://www.faithshakes.com/.
Sunday, August 22, 2010
Saturday, August 21, 2010
Saturday, August 14, 2010
Ab Ripper X and I!
I will be posting a new video every week of one of my workouts. Feel free to make requests of workouts you want to see from P90X or Insanity.
Now, I am posting this video simply as inspiration to those who might be afraid or intimidated by P90X. All I ever say to people who ask me if it's hard or if I like it is simply just to try it, go at your own pace and stay at your current level, but just push a little more every week. You will be amazed at how much stronger and how quickly you gain strength doing this workout program. It's PROVEN, AWESOME, BODY CHANGING AND LIFE CHANGING!
P.S. This is my first video and first editing attempt. I apologize for the low quality, but it serves my purpose for this post. Please keep any negative comments to yourself. Thanks in advance.:)
Now, I am posting this video simply as inspiration to those who might be afraid or intimidated by P90X. All I ever say to people who ask me if it's hard or if I like it is simply just to try it, go at your own pace and stay at your current level, but just push a little more every week. You will be amazed at how much stronger and how quickly you gain strength doing this workout program. It's PROVEN, AWESOME, BODY CHANGING AND LIFE CHANGING!
P.S. This is my first video and first editing attempt. I apologize for the low quality, but it serves my purpose for this post. Please keep any negative comments to yourself. Thanks in advance.:)
Friday, August 13, 2010
I TRIED IT, I LOVE IT, and I WANT you to try it!
BECOME A TEAM BEACHBODY COACH!!
BUT hold on, I need to know a few things about you first....
1. Are you passionate about health and fitness?
2. Are you currently committed to being fit and leading a healthy lifestyle?
3. Do you want to help others achieve their health and fitness goals?
4. If you are looking to start your own business, Why are you looking to do this?
5. What kind of income are you looking to generate?
6. What would you be looking for besides money from this business?
7. Why should I work with you?
These are questions that I asked myself before I signed up for this awesome opportunity. If you answered no to the first three, then this business is not for you, and that's ok. It's not for everyone, that's why we were all created beautifully differently. Me personally, I answered yes to the first three easily. I have struggled with my own weight for years and I was always happy to share whatever helpful information I came across with my family and friends. The main reason I joined this business is because I needed some accountability other than myself, my family and my friends. I figured, I already love the products and was knowledgeable about them, loved health and fitness and helping others, so why not turn it into a business that can force me in a sense to stay on track and try to get financially fit at the same time? It was a no-brainer for me! America is the most obese country in the world and the current generation of children is the first in history that may not out live their parents. This is alarming to me and I want to help reverse this trend and turn it over on its head.
I want to increase my income exponentially, so I am an open book right now and willing to learn and do what it takes to make it in this business. I want financial freedom, I want more time with my daughter and to be as involved as possible in her life, I want to leave her and her children and their children something after I'm long gone and I want my life back!! I want to be my own CEO, not someone else who doesn't care about me. I want to work with those who feel the same way or have the same dreams. If this is you, contact me ASAP! I can help you get started TODAY!
I am a part of the fastest growing team of Beachbody coaches today! Beachbody currently has such an extreme demand, that they need you to help them. They need 1 million coaches to help all of their customers, but currently there are only about 28,000! Yes, this business is in its early stages, so it's a great time to become involved. Go here, www.fitnesspayday.com/decide, and watch this quick video about the opportunity. I'm so glad that I did and I think you will be too!
Faith Slack
fmslack78@yahoo.com
www.faithshakes.com
teambeachbody.com/fmsp90x
beachbodycoach.com/fmsp90x
BUT hold on, I need to know a few things about you first....
1. Are you passionate about health and fitness?
2. Are you currently committed to being fit and leading a healthy lifestyle?
3. Do you want to help others achieve their health and fitness goals?
4. If you are looking to start your own business, Why are you looking to do this?
5. What kind of income are you looking to generate?
6. What would you be looking for besides money from this business?
7. Why should I work with you?
These are questions that I asked myself before I signed up for this awesome opportunity. If you answered no to the first three, then this business is not for you, and that's ok. It's not for everyone, that's why we were all created beautifully differently. Me personally, I answered yes to the first three easily. I have struggled with my own weight for years and I was always happy to share whatever helpful information I came across with my family and friends. The main reason I joined this business is because I needed some accountability other than myself, my family and my friends. I figured, I already love the products and was knowledgeable about them, loved health and fitness and helping others, so why not turn it into a business that can force me in a sense to stay on track and try to get financially fit at the same time? It was a no-brainer for me! America is the most obese country in the world and the current generation of children is the first in history that may not out live their parents. This is alarming to me and I want to help reverse this trend and turn it over on its head.
I want to increase my income exponentially, so I am an open book right now and willing to learn and do what it takes to make it in this business. I want financial freedom, I want more time with my daughter and to be as involved as possible in her life, I want to leave her and her children and their children something after I'm long gone and I want my life back!! I want to be my own CEO, not someone else who doesn't care about me. I want to work with those who feel the same way or have the same dreams. If this is you, contact me ASAP! I can help you get started TODAY!
I am a part of the fastest growing team of Beachbody coaches today! Beachbody currently has such an extreme demand, that they need you to help them. They need 1 million coaches to help all of their customers, but currently there are only about 28,000! Yes, this business is in its early stages, so it's a great time to become involved. Go here, www.fitnesspayday.com/decide, and watch this quick video about the opportunity. I'm so glad that I did and I think you will be too!
Faith Slack
fmslack78@yahoo.com
www.faithshakes.com
teambeachbody.com/fmsp90x
beachbodycoach.com/fmsp90x
Saturday, August 7, 2010
Win a FREE Power 90, Turbo Jam, Hip Hop Abs or Brazil Butt Lift Workout!
Sign up for a FREE Team Beachbody account and you will be entered to win a FREE workout program from me! You can choose from Power 90, Turbo Jam, Hip Hop Abs or Brazil Butt Lift! There is no losing & no strings attached! Go here and signup & then comment on my post, DM me on Twitter or inbox me so I can enter your name in the drawing!
You get so many free online tools & you can enter the WOWY sweepstakes for a chance to win money everyday just for logging any kind of workout you do! It doesn't have to be a Beachbody workout program.:). I have a friend here in Memphis who has won, so people do actually win. The last day to get entered is Wednesday, August 11th, so get signed up now!:)
https://teambeachbody.com/signup/-/signup/free?referringRepId=49451
You get so many free online tools & you can enter the WOWY sweepstakes for a chance to win money everyday just for logging any kind of workout you do! It doesn't have to be a Beachbody workout program.:). I have a friend here in Memphis who has won, so people do actually win. The last day to get entered is Wednesday, August 11th, so get signed up now!:)
https://teambeachbody.com/signup/-/signup/free?referringRepId=49451
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