Posts Tagged ‘weight loss program west island’

I recommend you print this email out and take action with both challenges today!

One is a workout challenge – 30 day muffin top challenge & the second is a simple diet challenge.

I promise you that by putting both challenges into action .. you WILL have much more Energy and will make huge progress towards your Get Healthy & Lean Goal starting this week.

1. Burn That Muffin Top Challenge:

01d5092fa3a737d8c764b4e831b573f2EDITED.jpg

2. Get Lean 30 Day Nutrition Challenge:

a. No Soda
b. No Bread
c. No Red Meat
d. No Alcohol
e. No Pasta
f. No Sweets
g. Cirtrus Fruit Daily
h. 8 Bottle of Water Per Day
i. More Green Veggies
j. Fish or Chicken Daily
k. Walk More Everyday and count your steps

I want you to MOVE .. when you postpone and procrastinate, you’re simply associating more pain to taking action than doing nothing.

The problem is, doing nothing WILL leave you feeling empty and unfulfilled.

I put myself through an interesting challenge not too long ago. I decided to not workout for about 8 days.

I did it, because I forget what it feels like to not be active. I have solid habits in place and when I’m not following through with my workouts, I experience pain.

That was a pretty crummy 8 days I have to tell you .. I felt anxiety, I had trouble sleeping, I felt fearful about things that I never think about when I’m active.

The point is, you’re body needs activity and the right fuel/food. When you’re body is unhappy, your mind will be unhappy.

So get busy!!

To reserve your spot for my next 12 Week Busy Moms Transformation Coaching Program, schedule a 15 minute strategy call here => 15 minute strategy session

5 Reasons You Aren’t Losing Belly Fat & Sweet & Tangy Salmon Recipe

Posted: July 23, 2016 in AWESOMNESS, calefitness, SuperFit Body Boot Camp
Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
5 Reasons You Aren’t Losing Belly Fat
When you set out to live a healthier, better life, part of your goal was to shed that belly fat that has plagued you all these years. However, try as you may, it sticks around like a bad habit. While extra belly fat is a deterrent to your self-confidence, it comes with an array of serious health dangers as well. From increased risk for cancer to heart disease to diabetes, unwanted belly bulge puts your life at risk every day.
If you’ve been struggling to kiss it goodbye, it may be for one of these five reasons.

Reason #1: Your Mediocre Workout

As long as you can remember, medical experts have recommended you get at least 30 minutes of exercise a few days a week. And for good reason. Much of the industrialized world has cut movement out of their lives in many ways, making it necessary to hit the gym in order to stay fit. However, if you think 30 minutes of light jogging on the treadmill three days a week is going to get rid of that belly fat, think again. To burn the flab, you’ll need to add strength training to your routine. Doing this will add muscle to your frame, which will help burn more pounds of fat. It will also put your muscles where they belong, which helps your belly look flatter.

Reason #2: Your Fork

Getting rid of belly fat can’t only be done in the gym. It requires a lifestyle change that includes being very cautious of what you put in your mouth. That means cutting out the processed foods, saturated fats, and whatever else is likely to cause fat to cling to your midsection. In case you’re curious, that includes too much healthy food also. Remember: everything has calories, and if your body doesn’t use it, it’s got to go somewhere, and your waistline is a likely candidate. But your fork isn’t the only thing that matters. Not drinking enough water is a sure recipe for belly fat. After all, there’s a reason a pudgy front is called a beer belly.

Reason #3: Your Stress Levels

When you feel stressed, it’s because something in your life is going on and you simply can’t let go of it until it’s resolved. Unfortunately, when you don’t let go of stress, fat doesn’t let go of you. It’s due to the chemical cortisol, which is released by your body when you’re facing stress. Harmless as a hormone may seem, this one kicks your appetite into gear and may even make it harder for your body to shed fat. So relax and help your waistline slim down.

Reason #4: Your Sleep Habits

Going to sleep is not exciting. Doing it feels like you’re doing nothing. But when you’re in the battle against the belly bulge, getting quality sleep every night is key. How important is it? When researchers concluded 16 years of research into the health of nearly 70,000 women, they saw that the women who slept five or fewer hours every night were at a 30-percent increased risk for gaining 30 pounds than those who got seven hours of shuteye on a nightly basis.

Reason #5: You’re Aging

This one is the hardest to accept, because there is nothing you can do to avoid getting older. With age, your metabolism drops, making it harder to burn off calories while at rest, but your appetite may not take a plunge. Making weight gain even more likely is the drop in estrogen and progesterone in women and testosterone in men. But don’t think aging means you have to simply accept weight gain.

By sleeping well, eating healthily, working out right, and cutting out stress, you can beat the odds and lose the belly fat that has taunted you, no matter your age. And I’m here to help. Call or email today to get started on an exercise program that will rid you of your belly fat once and for all. I’m here for you.

Picture This
Having trouble with motivation? Try this technique:

  1. Go through your photo albums and find a picture of yourself in your best shape ever. It may be a photo from your college or even high school days.
  2. Now go through your photos and find a picture of yourself in your worst shape ever. You may have to go through old shoe boxes of photos, since this photo may not have made it into your photo albums.
  3. Place the two photos side by side. You at your fittest; you at your fattest. Study the photos. Remember what it felt like to be in great shape. Remember what it felt like to be in terrible shape (you may be living that right now).
  4. Make a decision. Do you want to continue living your life in bad shape? Or will you shake off past failures and do what it takes to achieve the body you once had?

Share your two photos with me. Show me the great body that you once had and together we will get that body back.

Sweet & Tangy Salmon
Here’s a protein-packed dinner recipe that will help you shed bell fat. Serve with a side of dark leafy greens. Salmon is full of healthy omega-3 fatty acids and B vitamins. In addition to the health benefits, this salmon recipe packs a sweet and tangy flavor that is sure to please.
Servings: 2

Here’s what you need…

  • 1 fillet of fresh Salmon
  • 1 cup Lite Soy Sauce or coconut aminos
  • 2 tablespoons fresh minced Ginger
  • ¼ cup honey
  1. Combine the Soy Sauce, Ginger and Agave nectar. Place the Salmon in a pan and cover with the Soy marinade for 1 hour in the fridge.
  2. Prepare your grill. If desired, soak a cedar plank to barbecue the Salmon on.
  3. Grill over medium heat until cooked through and flaky.

Nutritional Analysis: One serving equals: 300 calories, 12g fat, 8g carbohydrate, .5g fiber, and 40g protein.

 

Here’s a flavorful and exciting way to start your day! Chorizo, eggs, tomatoes and arugula are the star ingredients in this protein filled breakfast skillet. Feel free to enjoy it for dinner or lunch as well!

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan
Servings: 4

Here’s what you need…

  • 2 links chorizo, casing removed
  • ½ yellow onion, chopped
  • 15-oz can diced tomatoes
  • 12 cherry tomatoes, halved
  • 4 large eggs
  • 1 cup arugula
  • sea salt
  • black pepper
  1. Preheat the oven to 300 degrees F.
  2. Place the chorizo links in a medium, oven-proof, skillet over low heat. Cook until all sides of the chorizo are browned. Periodically deglaze the pan with water. Allow the chorizo to cool, remove it from the skillet, and then slice each link into 10 pieces.
  3. Sauté the onion in the leftover chorizo fat until tender, about 5 minutes. Add the can of tomatoes to the skillet. Arrange the halved cherry tomatoes and slices of chorizo around the edge of the skillet. Use a spoon to create four 2-inch wells in the tomato and egg mixture. Crack each egg into a ramekin and gently pour one egg into each well.
  4. Place the skillet in the oven for 10-15 minutes, until the eggs are set. Top with fresh arugula and season with sea salt and black pepper. Enjoy!

Nutritional Analysis: One serving equals: 289 calories, 20g fat, 8g carbohydrate, 2g fiber, and 17g protein.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

This recipe makes a wonderfully healthy family meal. Use organic berries and chicken to get the most from your meal nutritionally and flavor-wise. Serve your chicken on a bed of steamed veggies or on a dark leafy green salad.Servings: 4

2-10-2013

Here’s what you need:

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

For the Chicken:

  • 1.5 pounds organic, skinless, boneless chicken tenders
  • 1 cup organic blackberries
  • 1/4 cup coconut aminos (or soy sauce)
  • 1/4 cup plum vinegar
  • 1 Tablespoon olive oil
  • 1/8 cup yellow onion, minced
  • 4 garlic cloves, minced
  • 1 packet Stevia
  1. Rinse the chicken tenders and pat dry. Place in a large ziplock bag.
  2. Combine the rest of the ingredients in a high speed blender until smooth.
  3. *optional* Strain the seeds from marinade (If you don’t mind the crunch, then leave the seeds in!)
  4. Pour the marinade into the bag of chicken, seal and place in the refrigerator for 4 to 6 hours.
  5. Preheat oven to 375 degrees F. Place the marinated chicken in a baking pan and bake for 30 minutes.
  6. Remove from oven, drain off excess marinade, then place under high broil for 4 minutes, watching closely. Remove when golden.

For the Blackberry Sauce:

  • 1 TBL coconut oil
  • 1 cup organic blackberries
  • 1 packet Stevia
  • 1 Tbl plum vinegar
  1. In a skillet over medium low heat, combine all of the ingredients and bring to a simmer.
  2. Simmer, stirring often, until the blackberries become bright and the sauce reaches desired consistency.
  3. If you wish to thicken the sauce more, add 1/2 teaspoon of arrowroot powder.
  4. *optional* Strain the seeds from the sauce (If you don’t mind the crunch, then leave the seeds in!)
  5. Serve over the cooked chicken.

Nutritional Analysis: One serving equals: 287 calories, 7g fat, 655mg sodium, 15g carbohydrate, 5g fiber, and 36g protein

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

Cheese-Stuffed Lettuce Wrapped Burgers

There’s nothing quite as satisfying as a hot-off-the-grill burger. The problem with most burgers is the bun that it comes wrapped in. Buns are filled with grains, gluten and simple carbs that are easily stored as unwanted fat.

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

This recipe for Cheese-Stuffed Lettuce Wrapped Burgers gives you that burger taste and satisfaction that you love, without the downside of the bun. To make this burger even tastier, and to really make you forget about the bun, I placed a cube of fresh mozzarella cheese in the center of each patty – making every bite a cheesy, ooey-gooey experience.

Servings: 4

Here’s what you need…

  • 1 Tablespoon olive oil
  • 1 yellow onion, sliced
  • 1 lb grass fed ground beef
  • 1 Tablespoon ketchup
  • 1 Tablespoon yellow mustard
  • ½ teaspoon sea salt
  • ¼ teaspoon black pepper
  • ¼teaspoon garlic powder
  • 4 oz mozzarella, cut into 4, 1-inch cubes
  • 1 head iceburg lettuce
  • 1 tomato, sliced
    1. Place the olive oil in a skillet over medium-high heat. Add the sliced onion and cook until tender, about 10 minutes. Remove from heat and set aside.
    2. Preheat your grill to medium-high.
    3. In a large bowl combine the beef, ketchup, mustard, salt, pepper and garlic powder. Mix with your hands until the ingredients are fully combined. Divide the meat into 4 equally sized balls.
    4. Press a piece of mozzarella into the center of each ball of meat, and flatten into a patty. Make sure to keep the mozzarella fully covered on all sides.
    5. Grill the patties for 4-5 minutes per side, until cooked to your desired doneness.

Assemble the burgers with a large piece of lettuce, a slice of tomato and a spoonful of tender onions. Enjoy!

Nutritional Analysis: One burger equals: 354 calories, 16g fat, 8g carbohydrate, 2g fiber, and 44g protein.

 

==> www.28day-transformation-challenge.com

==> 7 Day Fat Loss Jumpstart Plan

Protein Pancakes
 
Healthy Chicken Fajitas
 

This delicious dish is made with cottage cheese, eggs, protein powder and almond flour and makes a low carb breakfast. Enjoy with a little bit of grass fed butter.

Pancakes are a favorite breakfast indulgence, but this recipe is made with such wholesome ingredients that it’s possible to enjoy pancakes whenever the mood strikes you! Starting your day with a nutritious, filling and protein-packed meal like this one will keep you on track with your food choices all day long.

 

==>> http://28daytransformation-challenge.com/

Servings: 6

Here’s what you need…

  • ½ cup high quality protein powder
  • ½ cup almond flour (or oats)
  • ½ teaspoon baking soda
  • ¼ teaspoon sea salt
  • 10 drops liquid stevia (or half a banana)
  • 4 eggs
  • 1 cup cottage cheese
  • ½ cup low fat milk
  • 1 Tablespoon coconut oil
  1. Combine the protein powder, almond flour, baking soda and salt in a medium bowl. Mix until fully combined.
  2. In a food processor combine the stevia, eggs, cottage cheese and milk. Add the dry ingredients and pulse to combine.
  3. Heat a pancake griddle over medium heat. Grease with the coconut oil, cook the batter by ¼ cup scoops until bubbles form, then flip and cook the other side until golden. Serve with grass fed butter. Enjoy!

Nutritional Analysis: One serving equals: 311 calories, 12g fat, 11g carbohydrate, 2g fiber, and 37g protein.

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to assist you in all things fitness. And if you are not yet one of my prized clients then call or email me now to set up your first workout – I’d love to help you achieve your best body ever!

 

8-15-2010

There are only a handful of things you have to do consistently every week to lose weight FAST. 

  1. Workout 3 or more times per week for about 20-30 minutes, high intensity followed by low intensity with full body exercises to save time. 
  2. Prep your food in advance so you’re ready for the week combining a Lean Protein source with a Healthy Fat source at some meals and a Lean Protein source with Gluten Free Carbs at the rest (coordinating with your workout schedule.)
  3. Track your weekly results so you know how your body is responding. Keep doing the same routine (workouts and nutrition) while you’re losing weight and inches fast, and change it up when your results slow down. 
  4. Be clear about your goals: Write them down and read them once per day to stay focused, on track and to remind yourself why you’re taking daily action. 

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com

Now your Delicious Spinach Salad Recipe:

Servings: 8

Here’s what you need:

  • 8 cups cleaned spinach leaves
  • 3 oranges, peeled, sliced and quartered
  • 2 cucumbers, peeled sliced and quartered
  • 1/8 cup macadamia nuts, coarsely chopped
  • 1/8 cup sunflower seeds
  • 2 Tablespoons poppy seeds
  • 1 cup strawberries, sliced or whole raspberries
  • 1/2 cup white balsamic raspberry blush vinegar
  1. Combined the spinach, oranges, cucumbers, macadamia nuts, sunflower seeds, poppy seeds and strawberries in a bowl.
  2. Add the vinegar and toss well.

Nutritional Analysis: One serving equals: 99 calories, 3g fat, 14g carbohydrate, 2.6g fiber, and 3.5g protein.

==> www.28daytransformation-challenge.com/

==> www.7-day-fatloss-jumpstart-plan.com