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May 12
25
Recipe: Killer Coleslaw
Here’s a quick healthy recipe that combines two foods rich in cancer fighting ingredients for a new taste on an old classic dish – coleslaw – but with the zing of wasabi added. The main ingredient, cabbage is rich in the naturally occurring phytochemical indole-3-carbino, common referenced as I3C. This compound helps the body produce detoxifying enzymes that expose cancerous cells to your body’s natural immune system which can then starve them, kill them, and sweep them away.
Wasabi is a great, nasal clearing spice that has the additional benefit of boosting your immune system. Best of all though, this combination tastes good, so you won’t just eat it because you should, but because you want to.
Toss to taste.
Killer Wasabi Coleslaw
| Qty | Ingredient |
| 16 oz. | Shredded Cabbage |
| 3 oz. | Wasabi Mayonnaise |
| sprinkling | Rice Vinegar |
| sprinkling | Agave Syrup |
Mix in the wasabi mayonnaise with shredded cabbage in a large bowl. Sprinkle on a bit of rice vinegar and agave syrup, some salt, and a dash of pepper, maybe some celery powder, and it’s ready to eat. You might also consider adding shredded carrots, onions, and red bell peppers.
The quantities shown are good for two to three people, depending on whether you’re famished or not.
Killer Coleslaw goes perfectly as the veggie filler in fish tacos, on crab cakes and salmon patties. Of course, you can simply enjoy it on its own.
What’s your favorite healthy food menu recipe? Please feel free to share with a comment below …
To Your Health,
Coach Jim
May 12
21
Heavy Shoes
Working Out with Heavy Shoes
Just last week I received confirmation that one of my favorite activities, backcountry skiing, is a great sport for staying in shape. I say that by way of introducing a workout that shares a simple element of backcountry skiing for getting in shape, without having to be skier or be willing to climb a mountain to benefit from it.
While it tends to be viewed simply as a distinct variation of the sport of skiing, backcountry skiing itself is an integral part of my winter fitness regimen. Arguably my favorite. After hiking up the mountain I get to ski back down. It’s a great sweat with a dash of too much fun thrown in.
The workout benefit is fairly obvious, but if you watch someone “skinning” up a hill, it doesn’t look that strenuous, although the thought of climbing a mountain immediately conjures up a level of difficulty far beyond what is actually involved when “skinning.”
To walk with the weight of skis, boots, and climbing skins you need to crank up the energy level to overcome the steady pull of gravity. It is sort of like trail running or a stairmaster workout in terms of the overall amount of energy expended, except you’re outside, not in a gym. Of course, if “skinning” up at a moderate pace is not enough, you can also go steeper and faster which will certainly put your heart and lungs into over drive. The longer you can go at this level, the better the benefits. When I’m out ski touring, skinning uphill for an hour is common, a half-hour is typically the minimum time.
You can get the same sort of workout without having to drive to the slopes, a gym or even run. Just wear heavier shoes and go for a brisk, long walk. The extra weight at the end of your leg demands a bit more energy and blood flow in your legs which increases your heart rate. If you want extra benefit, strap one or half pound weights to your lower leg, above your ankle.
Dr. Miller reports on a Harvard study which found that the health benefits of walking with heavy shoes are tremendous. He points out an obvious conclusion relevant to over weight America, “Walking in weighted shoes enables one, without changing his or her diet or level of activity, to lose weight.”
If you’re a runner you already know about the weight thing, duh, but this might be a good alternative on a semi-rest day. For cross-country and ski mountaineers, you can ignore this tip. Just change gears for the summer and go ride a bike. For everyone else, put on waffle stompers and go for long, brisk walk. While you’re at it, smell the roses.
To Your Health
Coach Jim
Mar 12
25
How to tone your Abs
It is getting to that time of the year, just before spring hits, when thoughts of a bikini in the summer start coming to mind. There is one thing everyone wants: killer abs. Now is the time to start training if you want them by summer and we are here to help you achieve your goals for losing tummy fat. First there is some science to understand to understand your abdominal muscles.
Rectus Abdominus
This is the lavish name for what we all know as abs. They are the muscles that run down the front of your body from the center of the rib cage to the pubic bone. Abs consists of one long sheet of muscle that looks like it is made up of several small muscles called tendinous inscriptions. These inscriptions give a 6-pack its appearance. When you workout your abs, you work out the whole muscle but some exercises impact certain areas more specifically.
Recipe for killer abs
Your abs are apart of your core which also includes your obliques, transverse abdominis, your lower back and your hips. You should try to workout all of these areas when you work on your abs. Additionally to working out, you need to follow these rules: Have realistic goals, avoid crash diets, burn fat, treat your abs like other trained muscles and add variety.
- Realistic goals
Here comes the bad news. Women are genetically predisposed to carry more fat around their waist and for many women to get defined abs, they have to drop below the women’s healthy range of body fat. Dropping below this ‘healthy’ level can have implications on women’s menstrual health. You have to decide how far you are willing to go for washboard abs.
- Avoid crash diets
By maintaining a healthy diet is the best way to drop the access weight from your abs and achieve a defined tummy for summer. Omitting certain food groups, such as dairy or carbs will not affect your abs and eating nothing will only come back to bite you later – no pun intended. It has been proven that those who deprive their body of food wind up binging later. A balanced diet is the key.
- Burn fat
Most people have well-defined abs, they are just cover with a layer of fat. You need to strike a balance of moderate to intensive cardio exercise with a healthy diet to help burn the fat on top of the muscle. All the crunches in the world will not achieve anything if you don’t get rid of the fat.
- Treat your abs like other muscle groups
Abs need to be trained similarly to your other muscle groups and this does not mean crunching thousands of times a day. 8-15 reps in 3 sets of ab workout for 6 pack abs is more than sufficient. Focus on perfecting your form. Pull your naval towards your spine will intensify each crunch. Remember to rest your abs too. Aim to work them out 3-4 times a week.
- Variety
Your body will become immune to your exercise routine if you do the same thing every workout. You need to continue to challenge your body to see a return on your hard work. Put together a variety of 3 or 4 different routines and mix up your gym exercise habits. This will stop your body getting used to the exercise.
Feb 12
21
The Secrets for Losing Tummy Fat
One of our fellow Free Daily Fitness Tips members wrote me this question:
“hi coach Jim, i’ve reduced some fat through your programme. but the stomach fat isn’t reducing & am wondering why? please tell me what to do. thanks, i appreciate every thing. God bless you.”
Here was my reply:
Great question – thank you!
I’m so glad you’re getting results – keep up the great work and consistency. Often, losing tummy fat is the toughest to remove or the last fat to leave our body. For some other people, the last remaining extra fat is on their buttocks. There are several factors for this. Sometimes it’s genetic, but more often it’s our diet and exercise habits. The solution lies in developing healthy eating and exercise habits, but not only that, develop a healthy mental attitude.
What does that mean? It means believing in yourself, it means having faith in yourself and the results will come. That’s what will keep you making good eating choices and exercising on days when you’re tired or don’t feel like it. Picture the ideal body you really want – how will you look? How will you feel? Your vision of yourself is what will keep you going.
Alcohol and stress also are big contributors to retaining fat in our mid-section. Meditation or yoga are great stress releasers. I choose to run to relieve stress. Sometimes just sitting at your desk and taking 7 deep slow breaths is a wonderful stress buster. If you really want fast results, abstain from alcohol – at least 5 days a week and in moderation always. Alcohol is a molecule very similar to sugar – from a biochemical perspective, our bodies can make fat very easily from either molecule. That’s why we recommend raw foods and unprocessed foods as much as possible.
In previous emails I mentioned that fat loss is a fairly easy equation – calories in minus calories burned = fat gain or loss. It’s not totally that simple, but those are the key factors. Another thing that’s important is to lose fat gradually. Many people who lose fat quickly, gain it back quickly. Develop good habits over time, keep the faith and make good daily choices. Those are the keys to losing tummy fat, getting a flat stomach and a happy, healthy life.
To Your Health,
Coach Jim
Jun 11
8
Why get Daily Fitness Tips?
Daily Fitness Tips help with Losing Tummy Fat
Getting a daily reminder or motivational message can really help us reach our goals. Research has shown that people who read something educational, motivational or useful every day make 67% more progress than those who don’t.
One of the keys to successful tips is to have them be short – if it’s an email or article, less than a half a page is best. If it’s a video message, 4-7 minutes is optimal. Many of us are quite busy with kids, jobs, and life in general. We need time to shop for and prepare healthy meals and to exercise, stretch, meditate, walk (and sleep), so if the tips are too long, people will ignore them and not get the benefit from reading/viewing them.
What are the most important tips for improving your health, fitness, energy level and stamina? The best daily fitness training tips include information on healthy food, nutritional recipes and a healthy food menu. Convenient exercises are helpful – using body weight workouts or 15 minute workouts are great for busy people or business travellers. Motivational tips are super important as well. Often we wake up tired or can’t work out until we get home from work, and we need all the motivation we can get to work out regularly and not grab the sugary high calorie snacks.
Another great reason for daily fitness tips is to get consistency in your training and exercise program. Studies have clearly shown that working out daily not only burns more calories while exercising, but raises your metabolism over time, helps you sleep and recover better and have higher brain function.
Here’s some examples of helpful daily fitness tips to get you started:
- Keep a journal of what you eat – exactly what and how much. This one tip helps people lose weight quickly. This is the same principle that helps people become more efficient or even save money by journaling expenses and income.
- Workout in a class or with a friend. Have you noticed that when someone else is counting on you to be there, you’re much more reliable? It’s also much more fun and you can watch all the fit bodies in the gym J
- Schedule your workouts just as you would a dentist appointment, a business meeting or other important events in your life. That way you can schedule around it, and not just get so busy that you run out of day …
What’s your fitness or health goals for this year? If you want to be sure to reach your goals, improve your health, fitness, energy level and confidence, be sure to get your free daily fitness tips or sign up for fitness training tips today!
Jun 11
8
Your Fitness and Training Goals
- Specific
- Measurable
- Achievable
- Relevant
- Thrilling!
I really like the last bullet point – what would you be super thrilled to accomplish this year? Really, you can do it – whatever it is, don’t let that little voice in your head tell you you can’t! We’re here to help with daily fitness tips, and you get to commit to your goals as the first and very important step.
- Complete a half IronMan triathlon (I’ve done several Olympic distance triathlons, but not yet a half IronMan – my goal for next year will be the FULL IronMan)
- Body weight at or below 155 pounds or less than 10% bodyfat
- blood pressure back to 120 over 80
- 10 mile run under 60 minutes by end of year
- Complete entire P90X extreme home fitness course!
Which ab workouts are the best? Do you want ab workouts for 6 pack abs or is losing tummy fat most important for you?
If you’ve been wondering, don’t worry, it is something that lots of people are curious about. Unfortunately, there isn’t just one exercise that will work well for everyone. The secret to real success is to regularly do a variety of exercises that will work out your whole body. You can develop your ab muscles with many core exercises, but until you do something that helps lose tummy fat, your ripped abs will be invisible. Ideally it is a combination of a healthy food menu and regular, consistent exercise.
Obviously there are some exercises that are created just for your abs and you need to make sure to include them if this is a particular area that you want to focus on. We’ll be looking at a few of these below.
Some of the best ab workouts require no equipment, and you don’t have to leave the house to do them. Situps used to be the ab workout of choice, now crunches are quite popular. Another ab workout I recommend is the “plank” – keep your body straight, toes on the ground shoulder length apart, elbows on the floor – elbows directly under your shoulder. See how long you can stay in that position. 30 seconds is a good start. gradually increase the time until you can stay there (without arching or sagging your back) for 2 minutes or more.
The floor is your friend for ab exercises. try lying on your back, and keep your arms and legs straight – lift your legs and then your back off the floor and touch your toes. if your hamstrings aren’t that flexible, you can bend your knees slightly, and over time, straighten your legs … repeat until your belly starts to shake.
Believe it or not, bike riding is an ab exercise you can do – every time you do an upstroke with your leg, you are working your abs and core. There are great benefits to riding a bike and while there are stationary bicycles at the gym, you can also work out in your own home that basically copies the motion of pedaling bicycles. Just lay on your floor or (better) on an exercise mat. Bend your knees at a forty five degree angle, put your hands behind your head and start “pedaling” and while you do touch your right knee to your left elbow and then your left knee to your right elbow and then repeat while you pedal. Do this exercise slowly first and then build up the speed of your repetitions over time. You can also do this exercise standing up with your hands outstretched and elbows bent laterally – try to touch your right knee to your left elbow, other side, repeat … try doing positive self affirmations while dong this – it will lock in a powerful new mindset for you.
Here’s a secret ab workout that will help you get great results: tighten up your abs and obliques any time you are lilfting weights, doing the dishes, sitting at your desk, etc… if you aren’t sure what I mean, pretend someone is going to punch you in the stomach … there, feel that? Just hold that tight pose for 30 seconds periodically throughout the day and you’ll be looking fine on the beach in no time.
Another inexpensive tool that work well for ab workouts is called an ab roller. These are small devices that are easy to store and transport. An ab roller is simply a wheel with handles. You kneel in front of it, holding the handles and roll it away from you as far as you can go – be careful not to hurt your lower back – and then back again. This motion is wonderful for your ab muscles. If you want a simple and not very costly exercise machine to help you with your ab workouts, this is a great choice.
There are many machines that help you with ab workouts, but if you look at them closely you’ll find that most of them have you do an exercise that’s similar to traditional crunches in one form or another.
This is because the “crunch” motion is what will work and stimulate the ab area best though the exercise or machine you choose will most likely vary the target between your upper and lower abs. Weighted crunch machines, like you will find at gyms, no matter what brand they may be, are good because they let you control exactly how much resistance is there and you can work your way up to heavier weights. Be sure to do the lateral movements to get your obliques as well – for example, crunch your right elbow to your left knee, then left elbow to your right knee, repeat … also you can lay on your back with your knees bent and twist your torso from your waist side-to-side, keeping your shoulder blades on the floor to get your side muscles exercised. This can also be done standing up with dumbbells.
I hope you enjoyed these fitness training tips and ab workouts for 6 pack abs … now be sure to do these exercises – they are great for losing tummy fat and can be a great ab workout for 6 pack abs you’ve been wanting for a while!
Have you tried the many diets out there that promise to have the secret to weight loss? If they worked why would you be reading this article? I’m so glad you stopped by.
The keys to getting new results is to form new habits, new actions and new behaviors. Many of us have bad habits that have been solidified over several years. But you can change your life as long as you make a stand to finally make positive changes in your life like so many people have. If you really want to lose weight fast, just keep reading to find the latest techniques people have used to finally shed their excess weight once and for all. I believe the best way to change diet habits is to make the change easy, delicious and fast. We’re all super busy, and we need time to exercise as well, so I’ll make this as simple, cheap and easy as possible for you to succeed in your quest for losing tummy fat.
Another fact about us human beings is that we do better as teams. We evolved to be social beings and live in tribes. It’s always been more efficient to hunt, gather, cook, have fun, etc… with others helping out. It’s the same with diet or exercise. How can you support yourself with helpful people? Join a gym or exercise class. Join weight-watchers, hang out with healthy, fit people. Sign up for and do a charity walk a thon, bike ride, run, swim, triathlon, etc… As an example, I do volunteer work with ski patrol – it gets me outside exercising all day, having fun and I enjoy helping people.
There are also online weight loss support groups, workout videos you can do at home, and software that helps you track your goals, how many calories you eat/burn with all sorts of support on forums. My favorite is Team Beachbody – Click here to check out the system I use. An onine support group or site may be a way for you to lose weight quickly if doing it on your own doesn’t appeal to you. Every person knows that losing weight quickly takes dieting and it takes exercising. In my humble opinion, it’s not so much about losing weight quickly (of course that’s always nice) but it’s about changing your lifestyle and habits to lose weight, be more healthy and fit and stay that way for the rest of your life.
While we’re on the subject of losing tummy fat with a healthy food menu, I should quickly mention that it’s all about calories in vs. calories out. A super tip is to do strength training. Check out our body weight workouts to see great exercises that use only your body weight – no gym, no weights, no cost …
Eat smaller portions more often rather than large portions less often. I used to skip breakfast, eat a small lunch and then a huge dinner because I was so hungry. Talk about doing everything wrong!! Breakfast is a very important meal. It energizes your brain and body for the day, and keeps your body from storing fat. If you eat 5 smaller meals/snacks a day, then you won’t be super hungry for dinner. Be sure to eat dinner early – say before 6pm. That way your dinner is half digested by the time you get to bed, and while you’re sleeping, your body will burn excess adipose tissue and convert it to glycogen for tomorrow’s workout. What you eat is also very important. When you go to the store, buy plenty of fresh vegetables and fruit. Also, keep plenty of frozen vegetables in the freezer, and that way you can easily lightly steam them for any meal. Vegetables and leafy greens are the best secret for losing tummy fat. They have plenty of fiber, fill you up and have wonderful nutrients and great energy for you. You may not really enjoy vegetables … is that true? If so, please hang in there and eat your vegetables. As you get healthier and more fit, your body will actually crave vegetables, and they WILL taste great. If you don’t believe it, include vegetables in 3 of your meals a day for 30 days – trust me, it works.
Getting rid of weight is really about lifestyle changes a healthy food menu and new habits. You have to pay attention to everything you eat, and make sure you are getting enough exercise. Even if you want to see a quick outcome, the most important thing is to start new habits that you can always follow. If you remember the concepts we have discussed in this article, losing weight will not be hard for you.
PS – here’s a little secret … I use delicious (Chocolate), nutritious, easy to make shakes in my healthy food menu. Many folks who try this lose 10 pounds in their first month. If you want to check it out, simply go to Secrets for Losing Tummy Fat with Delicious Chocolate Shakes.
Why would you want to strengthen your core? Why not just the glamour muscles – the biceps, glutes, chest, abs … ?
Some people really do spot exercises to bulk up or better define certain areas of the body. This might be OK to some degree, but can be quite dangerous if overdone.
When you think of your core muscles, think of standing on the deck of a boat in very stormy, rocking seas (without the nausea). You would stand on the deck like you were riding a snowboard, surfboard or skateboard – in an athletic position with your knees bent and your “core” tightened up so you wouldn’t fall over. Imagine also, tightening up your lower back, pulling your belly button in toward your spine, and solidifying your sides all at the same time – when you do this, your “core” is completely engaged. Another way to think about this is that the core muscles stabilize your pelvis and backbone.
Strengthening your core helps prevent injuries and perform better in almost any sport or activity. You’ll have better balance, endurance and feel more powerful. If you do any one individual sport like running or skiing a lot, you can develop muscle imbalances that can lead to injury. Even activities like sitting at your desk can lead to lower back pain, neck pain or upper back/shoulder discomfort. You will also be able to hit a golf ball further, throw a football more accurately, hit a tennis ball better … you get the idea. Great core strength also helps you maintain proper posture with less effort and strain. How’s that for motivation to strengthen your core?
Ab workouts for 6 pack abs don’t cover entire core strength most of the time. Be sure you exercise your whole core – abs, sides, obliques, lower back with balanced movements. For example, if you do crunches, balance that move with something like the “Superman” exercise – lay on your stomach and hips, legs straight with your outstretched arms held straight out from your shoulders … then lift your arms and legs both 6 inches above the floor and hold the exercise for 15-30 seconds. You can also alternate lifting your right arm and left leg … then your left arm and right leg until you don’t feel like Superman any more.
Good fitness training tips recommend workouts with dumbells, medicine balls or doing body weight workouts so you engage your core the whole time you’re exercising. You can even spend much of your day at work while sitting at your desk engaging your core. Imagine being on the rocking boat I described above – suck your belly button in towards your spine and tighten up your whole middle. Or you can imagine being in boot camp with the leader yelling at you to “straighten up your spine and suck in that gut” – “Attention!” If you’re not a fan of boats or the military, imagine lengthening your spine through the top of your head and make your middle as tiny as possible.
Pushups, crunches, plank, and side planks are all excellent for strengthening your core. There are also activities that are super fun that engage your core quite well. Yes, the first thing that came to your mind was correct – I like the way you think. Also, hula-hoop, dancing the twist, paddle boarding, kayaking, and biking all engage your core well. I hope you’re enjoying your daily fitness tips. Please comment below if you have other great ideas for our readers that you’d like to share.
To Your Health, Coach Jim
May 11
4
Losing Tummy Fat Fast Tips
Stop overeating- start losing tummy fat!
One of the biggest obstacles in losing tummy fat is overeating. It often happens without us realizing it. Seeing or smelling food can trigger the urge to eat, even when we are full. Mindless eating can really set you back on any kind of diet plan. Following these tips will help you to eat more mindfully and stick to your diet plan.
Tip 1: Stay hydrated. Often, you may feel hungry soon after a meal. Most likely, you are simply dehydrated. Drinking water pumps your body full of energy and also fills you up. This will help you avoid the urge to snack between meals.
Tip 2: Eat your protein. Food such as lean meats, fish, eggs and beans are full of protein and will satisfy your hunger faster and stay in your system longer than carbohydrates or fats. Eating too many carbohydrates will cause your blood sugar to peak and then drop, causing an energy loss and the desire to munch on something again. This can lead to overeating.
Tip 3: Chew your food. You should chew your food at least 30 times before swallowing so your stomach won’t have to work as hard to digest its food. This will also help you eat more slowly, which as a result will make you eat less but still feel full
Tip 4: Put healthy food on your plate. These are foods with lots of fiber but don’t have a lot of calories. Your healthy food menu should include lots of veggies. Eating lots of vegetables, like a salad with light dressing, with your meal will fill you up faster and help you avoid overeating on the higher calorie stuff.
Tip 5: Take time to enjoy your food. Cook a good meal, set the table, turn the TV off and make meal time an event. Cutting out the distractions will allow you to eat slower and pay attention to what you are eating, and how much. It also allows time to share food with friends and family.
Tip 6: Move. Exercise doesn’t make you hungry but it can make you feel good. If you feel good about yourself you will be more inclined to make healthy food choices and avoid overeating –and losing tummy fat will be much easier!
Using these simple daily fitness tips, you can easily combat overeating and focus on a healthy approach to weight loss.
To Your Health!
Coach Jim
Are you psyched about losing tummy fat? That is the best feeling – to finally see your six pack abs again that you’ve worked so hard to develop.
Losing fat is a matter of consistently burning more calories than you’re eating. The best approach is to have a slight (100 – 300) caloric deficit diet for a longer period of time rather than starving yourself short-term. Your results will last longer, you will be healthier and have more energy during the process. Eating less and eating lots of low-calorie vegetables is a great way to cut calories. I have been an athlete my whole life, and love to eat. When I was running 100 miles a week, I could eat tons of food and the quality didn’t matter that much. Now that I’m 50 and exercising less, it’s more important to have a healthy food menu. The point of sharing my brief history is that if you work out consistently, you burn more calories and get to eat more and still have the slight caloric deficit we’re targeting. Isn’t that good news?
Usually belly and the gluteus maximus area fat is the last to go, so losing tummy fat is a sign that your healthy food menu, body weight workouts, ab workouts for 6 pack and following our fitness training tips is working! The thing you’ll love about these workouts is that you can do them just about anywhere, anytime and for free! Here’s some specific body weight workouts for losing tummy fat:
1) Bicycles: Sit on the floor with your knees bent and your hands on the floor right next to your belt line. Keep your back straight and face forward – don’t have your chin in your chest. Lift both feet off the ground and do a bicycling motion for 10 – 20 reps. Repeat in the opposite direction.
2) Crunches: Lie on your back with your knees bent and heels on the floor. Place your fingers lightly behind your ears. Lift only your upper body with your abdominal muscles until you can’t go any higher without bending at your waist and do this 10 – 20 times. Be careful not to use your hands to lift your torso, and keep your heels on the floor.
3) Transverse Crunches: Use the same body position as in crunches, but when you are in the lying down position, put your elbows out to the sides of your head. Lift your right elbow to your left knee, then lower down, lift your left elbow to your right knee and repeat 10 – 20 times.
4) Scissors: Lie on your back, and tighten up your abdominal muscles – try to pull your belly button down towards your spine. Then slowly lift your legs until your heels are 6 inches off the floor, being careful not to arch your lower back. Now alternate lifting your right leg up to 12 inches off the floor while lowering your left leg to 1 inch off the floor – now switch and you’ll find yourself doing a freestyle kicking motion on your back. Enjoy the burn while the fat melts away.
5) Kick-Outs: Stand straight up with your arms stretched out in front of you with your palms facing down. Keeping your legs straight, alternate lifting one leg at a time, trying to kick your outstretched hand. Repeat each side 10 – 20 times.
Do you have a great exercise idea for more ab workouts for 6 pack abs or for losing tummy fat? If so, please describe your favorite exercise by leaving a comment below.
PS – you don’t need to do ab workouts every day – 3 times a week will work wonders for you.
To Your Health, Coach Jim
We’ve all heard this promise from TV and magazine fitness ads for years … but how do we ACTUALLY increase our strength, flexibility, definition and endurance while losing tummy fat and excess weight in 60 days? Some home DVD workout programs are crap … but there are many that work extremely well, but only if we do …
Begin with a commitment to yourself. Reaching our goals is about loving ourselves enough to do what we say we’re going to do. The incredible thing about this process is that it not only gets us to our goals and dreams, but we get the results we want AND gain even more confidence and self-love. This may seem selfish to you. Actually, it’s the opposite. The more we care about ourselves and treat ourselves well, the more we can accept and love and help others.
Be completely prepared to start the program and see it through for at least 60 days. What we really want is consistent changes to our lifestyle. Watch and listen to the DVD directions and simply follow what you are told and demonstrated. The high quality programs are designed by personal trainers and exercise physiologists that really know their stuff – why should we reinvent the wheel and “do it our way”? It is essential to perform the the workouts correctly and thoroughly. Doing everything the correct way will highly improve your chances of getting your final results you want and guarantees getting ripped.
That being said, some programs are really tough. When you’re starting out, just do your best, do what you can and you will soon be able to complete the whole workout. Listen to your body and don’t let your ego take over – this may lead to injury or exhaustion – remember, we want a consistent lifestyle change, so regular workouts and a healthy food menu is super important.
These programs usually incorporate a calorie burning physical exercise session. Combine that with a healthy food menu and you WILL get the results you want. It helps you burn off your fat in such a way that you can look in the mirror and you smile as you admire your leaner body in 60 days. They include routines that focus on balanced exercising all your muscles and intense cardio with a very good warmup and stretching to keep you limber and injury-free. Many home DVD workouts are created to be accomplished in an hour or less a day. I highly recommend a program called Insanity. It may sound crazy, but if you stick with it, you will get the results you want. To get more information on this workout or buy it for yourself or a loved one, simply click on this link … Insanity will help you get ripped in 60 days!
I hope you’ve enjoyed these Fitness Training Tips,
To Your Health,
Coach Jim
I can’t think of any thing more disheartening than diet food plans that leave people feeling hungry, depressed and deprived. As if it is not hard enough to change your lifestyle to lose fat, you have to feel unhappy while doing it too? Not where I come from! What do you really need to do to diet and keep weight off? Here’s some tips to help you with a healthy food menu without feeling hungry:
Start Off With Good Taste – Yum!
It does not really matter to me that an algae smoothie may be great for my body; if it tastes like the wrong end of a horse, I am not going to eat it more than once. We are designed, by nature, to seek out foods that taste good , and if the diet plan we are on at the moment provides us with low fat cardboard, we are not going to be able to maintain the effort. It just doesn’t work. Why not enjoy life and our food while being healthy and thin?
Base any diet food plan or healthy food menu on real foods, foods that you enjoy and provide you with good, wholesome nutrition. That is a sustainable plan.
It Continues with Nutritional Recipes
For your body to be satiated with what you feed it, especially if you are cutting calories to lose fat, it has to receive all the nutrients it needs. If you deprive it of essentials such as carbohydrates, fats or proteins, or any of a number of critical micronutrients, you are going to hear about it. That doesn’t mean your body will complain audibly, it means that you are going to start feeling tired, cranky and hungry. Hungry people do not stick to food plans well.
You must consider that everyone has different metabolisms and they need to consider them when eating. Someone who has a protein driven metabolism needs much more protein and fewer carbohydrates than someone with a carbohydrate based metabolism. Even so, both individuals will need healthy sources of all nutrients to thrive.
Customize your Healthy Food Menu
Learn how to prepare a few new things. A bowl of quinoa for breakfast with a bit of raw honey drizzled on top and a handful of blueberries is a great breakfast, no matter what your metabolic preference. If you like red meat, plan to have a small steak for dinner. If it is fish you love, splurge on a piece of Coho salmon and put it on a bed of organic greens with a side of brown jasmine rice. Once you figure out what satisfies you best, you can adapt any diet plan to meet your needs emotionally as well as nutritionally.
Basics are Best for a Healthy Food Menu
In the end, the things that feed your body best are those that are as close to their natural state as possible. That means buying organics, to the degree that you can. Searching for raw milk products, grass fed meats, raw nuts, nut butters, and new types of whole grains to try out, all promote good health and will help you stick to your plan.
Investing in your nutrition is not only smart; it is the best way to lose unwanted pounds, especially losing tummy fat! Diet food plans that don’t recognize this need, and do not try to incorporate healthful foods aren’t worth your time or money. I hope you enjoyed this article – just an example of the valuable, helpful nutrition fitness training tips you will receive when you sign up for free daily fitness tips 🙂
The raw food diet (often referred to as “raw foodism” or “rawism”) has been around for many years, but it continues to become increasingly popular. People who follow this diet are steadfast in their claims that this way of eating leads to optimal health. All of these claims may have left you wondering: what is the raw food diet?
People who practice this type of diet are known as “raw foodists”. Raw foodists claim that the diet promotes many health benefits including: better general health, lower disease risks, greater energy, losing tummy fat, blemish free skin, and a lean physique. However, they believe the diet must be strictly followed to obtain those kind of results. Only eating unprocessed and uncooked foods, in their most natural state, is the main key to following this diet. Undertaking this diet takes a good deal of dedication and time. Raw foodists must be able to devote many hours of their day to preparing food by peeling, chopping, blending, pureeing, and dehydrating in order to create their nutritional recipes.
Fruits and vegetables make up most of the diet and account for about seventy-five percent of it. The remaining twenty-five percent of the diet can be made up of beans, nuts, grains, seaweed, and sprouts. While some cheeses made from raw milk or raw eggs are allowed on the diet, most animal products are not. Prohibited items include all refined products, refined sugar, caffeine, and alcohol.
On the raw food diet, food is not cooked or prepared in a traditional way. Stoves and ovens are not used; instead a food dehydrator is the main cooking device. No more than 115 to 118 degrees of heat is used by the dehydrator to dry food. Raw foodists believe enzymes and vitamins necessary for digestion are destroyed when food is heated above 118 degrees.
There are several studies being designed to back up the claims of the raw food diet, although one early study found that consuming cruciferous vegetables such as broccoli, cabbage, kale and Brussels sprouts may lower the risk of developing certain types of cancer. Cruciferous vegetables contain isothicyanates, which have been scientifically shown to alter the protein in cancer cells. Cooking vegetables reduces the concentration of isothicyanates, which reduces the health benefits. A second study on the raw food diet found that oral, gastric, pharyngeal, esophageal, and laryngeal cancer risk may be reduced by eating raw vegetables regularly. Further studies have shown that a diet rich in fruits, vegetables, as well as those that are vegan or vegetarian may lower cholesterol levels, and regulate blood glucose levels.
Remember a physician should always be consulted before starting any new diet. You should make sure the diet is safe and will meet all of your health needs. The raw food diet is not suitable for children or infants as it does not provide enough nutrition for development and growth.
If you don’t fancy a raw food diet then you might want to consider the Shakeology system instead – simply e-mail me at CoachJim@FreeDailyFitnessTips.com and I’ll send you free information on this excellent diet supplement system. Also, if you want to sign up for free daily fitness tips, simply click on the following link and you’ll get a year’s supply of fitness training tips.
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