Mar 29, 2008

Fit Yummy Mummy Review

If you are tired of the diet battle and really want to make a life style change with the help of a professional who understands the challenges of busy moms then check out this Review and read testimonials from regular busy women.

Mar 13, 2008

The Perfect Time to Begin Your Fat Loss Program

"I'll Begin When...."Sound familiar? Waiting for the right time to begin your fat loss program?I'm wondering something.... What is the magic in waiting? What do you expect will suddenly be different one week, two weeks, a month from now? As Busy Moms - there will always be too much to do. And guess what....there is no “perfect time” - except the time that you can take RIGHT NOW - to make a firm decision to begin something that is Overflowing with benefits into your life and the lives of your family. If I told you that you could... ~ Have more energy ~ Eliminate cravings ~ Dramatically reduce stress ~ Drop a Jean Size ~ Feel good about yourself again Would you smile, look me in the eye and say...."No thanks, not right now, the time just isn't right" Huh...? If not now -to Look and Feel great.... then when? And when that time arrives....what is to prevent you from making the exact same statement? Then you look up to find another year has passed! So what are you hoping to accomplish by putting off what you deserve to have right now? It is quite unfortunate that during the holiday season, on the cusp of the New Year where "resolutioners" come out of their sedentary lifestyles for a brief moment as they promise..."This time I will lose weight" - only to find themselves defeated yet again as they quickly revert back to old habits. It's pretty obvious that this approach just does not work. Taking the easy route, the route that allows us to stay with unsupportive, familiar habits is giving us nothing in return - in fact it is draining and taking away your 3 sources power ... your valuable time, money and energy. Super Busy Mom, Sarah Z. came to an amazing realization... "One of the things that has been holding me back was needing to feel like everything was 'in place' (more or less) before I took the time to exercise. I felt like I had to 'have time' to exercise. Nope, I've got to make time, I know...but now I know what that really means. It means making time to do it REGARDLESS OF THE CHAOS around me. I am now starting to visualize a messy house (not too hard :) a stack of piles waiting for me -- and me exercising anyway -- and then tacking all that stuff AFTER I've exercised. "This is a brilliant realization and one you need to take to heart, moms. "Your actions express your priorities" What statement are you making about what matters most to you if you put it on the back burner?Moms - It's Time! Time to make your health and fitness, your ability to reclaim your pre-baby body, your ability to look in the mirror and feel good about what you see a Priority starting today. Fit Yummy Mummy is your solution to putting your priorities into action. Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of www.fitbusymoms.com. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.

Feb 27, 2008

9 Exercises That Boost Your Metabolism You Can Do at Home

By John Barban In your quest to lose weight there are only two things you can do. The first is to eat fewer calories, the second is to exercise. This sounds simple, but not all exercises are made the same. I would say that all exercise is definitely good, but some exercises give you more return for your time spent. Specifically exercises that can give you both an cardiovascular and resistance workout are #1 in my book. Exercise that can do both of these will help you burn calories while you workout and boost your metabolism every day by maintaining your muscle mass. Here are 20 great exercises you can do right in the comfort of your own home that will burn a tone of calories and maintain good strong muscles and boost your metabolism even when you're not working out. Bodyweight squats - Stand with feet shoulder width apart squat down like you're sitting back into a chair, drive your heels into the floor a return to the starting position. Try 10 reps to start working up to 20, and then 30. Y-Squat - Same as above, with your arms up and out to your sides to make your arms and body resemble a "Y" shape. Try 10 reps, working up to 20 and then 30 reps. Squat jumps - Starting in the same position as above, squat down as if you're sitting back into a chair and then jump up from this bottom squat position. When you land from the jump sit right back down into this squatting position and repeat. Try 8 reps to start, working up to 12, 15 then 20. Lunges - Standing with feet shoulder width apart talk a long step forward with your right foot lunge down touching your left knee to the ground. Drive your right heel into the ground and push yourself back to the starting position and switch legs. Try 10 reps per leg to start, working up to 15 then 20. Reverse Lunges - Standing with feet shoulder width apart talk a long step backwards with your right foot, touch your right toes to the ground lunging backward touching your right knee to the ground. Drive your left heel into the ground and step back forward with your right foot, then switch legs. Try 8 reps to start working up to 15 then 20. Push-Ups - Lying flat on the ground face down. On your toes and hands push yourself off the ground. If toes and hands is too difficult, start with knees and hands. Try 8 reps to start, working up to 12, 15 then 20. (once you can do more than 20 on your knees and hands, start trying to do some on your feet and hands) Push-Up/Stick-Up - Do a push up the same as above, now in between each push up stand up and raise your arms above your head (like your being held up at gun point...this is why they call it a 'stick up') and then get right back down and do your next push up. Continue doing each repetition like this. Try 8 to start, working up to 12 and then 15. Step-Ups - Go to a set of stairs and step up to the second stair with your right foot. Step back down and then switch feet. Continue alternating feet until you've stepped up 20 times with each foot. Bridge - Get into a traditional push up position on your hands and feet keeping your body rigid and hold for 30 seconds. As you get better at these work up to 45 and then 60 seconds. Start by working through one set of all of these exercises. As you get better at them you can progress to adding another set of each, or choose which exercises you like to add more sets. Take 30-60 seconds rest between each exercise. This is an example of my new style of advance circuit training programs. John Barban is a Strength Coach and has his masters degree in nutrition. His trademarked 6 Minute Circuits Workout program is a new advanced style of whole body circuit training that is developed from his time spent as a varsity strength and conditioning coach. Eat Stop Eat is the new nutrition program John uses with all of his clients and athletes for weight loss and accelerated conditioning. Article Source: http://EzineArticles.com/?expert=John_Barban http://EzineArticles.com/?9-Exercises-That-Boost-Your-Metabolism-You-Can-Do-at-Home&id=784598

Feb 20, 2008

Taking Control Of Your Thyroid

The thyroid gland is a butterfly shaped gland located in the neck. In simplified terms the thyroid pumps out hormones that impact how smoothly and quickly your body operates when converting calories to energy. It is estimated that approximately 13 million cases can undetected each year with symptoms ranging from mood swings, forgetfulness, lowered energy levels, weight gain to muscle or joint pain. A major problem however is for the category of individuals that are labelled sub clinical, which means that their thyroid levels are not low enough to be diagnosed with hypothyroidism but at the same time they do not have normal levels. With sub clinical levels it may be hard to find a doctor who is willing to provide treatment because many believe that medications may lead to hyperthyroidism which also has its own set of issues. If your doctor is unwilling to treat your sub clinical levels then get a second or third opinion and in the meantime you need to take some action of your own. There are a few easy tips that you can incorporate into your life that can help manage your lowered thyroid levels and in many cases return them to normal. Ensure that you are getting appropriate amounts of iodine which is found in iodized salt (table salt) and this is approximately 1/2 a teaspoon. Ironically the general health focus has been on the reduction of salt intake due to the concerns associated with raised blood pressure however it needs to be understood that the salt found in processed foods is not iodized. Iodine is necessary for the production of thyroid hormones, but don't go crazy with the salt shaker. This is not one of those situations where if some is good than lots would be even better, just be aware of the amount you are consuming. Another important mineral necessary for the production of thyroid hormone is selenium, Approximately 55 micrograms are necessary and can be found in foods such as brazil nuts, tuna, and rice. Watch your consumption of isoflavones, found in soy especially if you have a family history of thyroid disorders. Isoflavones can interfere with both the body's production and use of thyroid hormones. It is also recommended that if you are diagnosed with sub clinical hypothyroidism that you consider drinking bottled or filtered water that does not contain fluoride. There is a new concern that fluoride which is a standard in drinking water may impede the function of the thyroid gland resulting in lower levels of thyroid hormones for use in the body. Omega-3 fatty acids found in fish such as salmon, mackerel or fish oil supplements is necessary for the maintenance of the cell membrane. Although omega-3 fatty acids do not directly affect the production of thyroid hormones they help ensure the cell membranes are able to transport them into the body's cells. Last but not least is, learn to relax. This can be as little as ten minutes of quiet time locked in your bathroom but it will have huge impact on your overall health. Stress increases the body's production of steroids which in turn suppress the secretion of thyroid stimulating hormone thus causing an insufficient amount of thyroid hormone being produced. The tips listed above can be easily incorporated into your daily lifestyle with just a little awareness and can have a huge impact on your thyroid levels.

Feb 10, 2008

Two Flat Stomach Secrets for Women

By Holly Rigsby, CPT http://www.fitbusymoms.com/ Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire? Well fret no more, I'm going to let you in on the two ‘secrets' that will help you shed unwanted fat and reveal your toned, flat stomach once and for all. The first secret for a flat stomach is eating supportively. While this doesn't seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively isn't about dieting or deprivation; it's about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it's typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits. So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It's grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It's enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess. If eating supportively is the first secret to a flat stomach, then what's the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn't think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms. The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone' and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach's best friend because not only does an effective resistance training session burn plenty of calories while you're doing it, but it keeps you're metabolism revved long after you're done. One recent study showed that you're metabolism would stay elevated for over 36 hours after a resistance training session.Try to get that out of an aerobics class! And there's another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you're resting metabolic rate and help you burn more fat all day long, each and every day. There you have it, two ‘secrets' that are guaranteed to boost your metabolism and give you that flat stomach you've been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours. About the Author Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fitbusymoms.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism

Feb 9, 2008

Why Weight Train?

Women shouldn't be scared to "pump some iron". There has always been a myth that if women weight lift or do resistance training they will end up looking like the incredible hunk. This of course is not true unless we inject ourselves with testosterone. Committing to weight/resistance training does not mean that you have to go out and join a gym with a bunch of beefy looking men; it can be done in your own home. Reasons for lifting some weight The fact is that when we decide to diet (eat less) our metabolism does the unthinkable and immediately slows down. We combat this problem by doing exercise. When we engage in cardio exercises we do in deed burn calories however as a defensive mechanism our bodies adjust by burning less calories during the rest of the day (our bodies don't like to lose weight). The outcome from doing cardio alone or large amounts of cardio is that our metabolism goes into the toilet. This happens in two ways: 1. Cardio eats up muscle mass along with the fat; muscle mass burns calories (one pound burns 35-75cal/day) and fat does not burn anything. 2. As your lungs and heart become stronger and more efficient from your work outs you burn less calories both during your work out and after your work out. The bottom line is you must build lean muscle mass in order to compensate for the decline in metabolism caused by the bodies defenses against losing weight. It is important to remember that muscles burn calories 24/7 so it is a definite necessity for healthy weight loss to occur. Putting effort into building and then maintaining your muscle mass will also assist in overcoming the "plateau" stage that so many individuals fall into from doing cardio alone. Women should not be afraid to "pump some iron" so to speak, just remember that fat takes up 4 times as much space than muscle so what would you rather having hanging from your belly. By Christine Erickson http://www.fitbusymoms.com/

Why Women Should Exercise

Women know that exercise should be an integral part of their lives or do they? We know that exercising will allow us to lose weight and fit into our favorite clothes but what are some of the other benefits? Exercise when done on a regular basis has far reaching effects. Not only does exercise give you an immediate boost but it also improves sleep quality which in turn promotes even more energy giving you the boost you need to get through your busy days. The number of chronic illnesses that exercising helps prevent should be reason enough for anybody get up off the couch and get moving. These include high blood pressure, high cholesterol levels (think heart attack or stroke), Type ll diabetes, and arthritis. For middle aged women in particular the benefits to combating osteoporosis should be of great concern. Another disease that everyone is being touched by is cancer and exercise has not only been proven to help prevent many types but has also been linked to survival rates. Exercise has great significance in improving the health of our bodies but it also has effects on our minds. Studies suggest that exercise can not only reduce the symptoms of depression but it also helps with mental sharpness and even increases the number of actual brain cells in the areas that are responsible for memory and learning. This is just a brief list of the benefits of incorporating exercise into our daily lives however it definitely should be enough to motivate anyone to get up walk around the block a couple of times. By Christine Erickson Http://www.fitbusymoms.com

Feb 1, 2008

Women and Exercise

The fact is, a women's metabolism slows down with age and this begins to happen as early as 25 years of age and the simplified reason for this is the loss of muscle mass and increase in fat. A women's metabolism is ultimately different or slower, because there is less muscle to burn the fat. Some women may even have the same diet and exercise program as they had earlier in life but they begin to gain weight due to the natural changes in physiology and hormones that occur. For many more of us however, this is compounded by the lifestyle changes that occur as we have children and our priorities shift from ourselves to those of our families. In the end the bottom line is a lowered metabolism and a few or a lot of extra pounds. First of all in layman’s terms metabolism is the rate your body breaks down and uses the food we ingest into energy for use in the growth, repair, and general function of your body. When there is too much of a deficit between the foods we eat and what our bodies needs to function the metabolism slows; muscle and fat reserves are used. Muscle is the most metabolically active tissue in our body, for every pound of muscle a woman loses the number of calories she burns decreases by as many as 50 per day. Fat burns nothing; it just sits there hanging out, literally. Therefore, the amount of lean body mass you have is an important factor in determining the rate at which you burn calories. We are spending billions of dollars each year on a quick fix solution to our expanding waist lines however the fundamental principles remain the same: don't do time-wasting exercises or follow non-sense diets that do not contribute to your desired result. The only way too naturally increase your metabolism is through exercise however just three 20-minute strength training sessions per week will help you shed approximately 15 pounds over the course of a year without changing anything else. This works because you don’t not need huge hulking muscles (which are impossible to naturally get) in order to see the benefits of an increased metabolism. It is also a misconception that you have to spend time in a gym to achieve these results, working your muscles doesn’t have to be a complicated or time consuming endeavor. You can do many types of resistance training exercises in your own home, such as using a balance ball, doing leg lunges, or using hand weights. It is generally believed that for women a regiment of weight training should involve higher repetitions with light to moderate weight. Higher repetition means 15 to 20 while light to moderate means only light enough to ensure that you are able to keep your proper form and complete range of motion. If you are able to easily achieve this then adding a little more weight would be appropriate. Last but not least, working out with weights is not only an important weight loss tool but also a bone loss preventive activity. The health benefits from working out are numerous and just the fact that weight training gives your body natural stress relief due to all the endorphins that you are releasing while you are working out, makes it a powerful mental booster as well (who doesn’t like to be happy). Typically low calorie diets wreak havoc on your metabolism and amount of muscle loss is substantial. For many individuals it is beneficial to use a calorie counter to monitor their calorie intake. One of the biggest problems for women is that they under estimate the number of calories they are actually ingesting during the day. For this reason it has been proven that individuals who document there food intake on a daily basis have a better understanding about what and how much they are actually putting into their mouths. It doesn’t take a lot of time to become familiar with the nutritional values and the calorie content of foods when you spend a certain amount of time activity seeking the information. There are endless numbers of diet programs out their and everyone claims they have the answers. It is important to not get overwhelmed with an eating plan. If you can make small changes, focusing on a balance of all your food groups and ensuring that you are getting all of your recommended serving of fruit and vegetables you will be well on your way. The number one problem for most individuals is the lack of fruits and vegetables in their diets. The other important thing to remember is that it is necessary to incorporate lean proteins into your diet because these are necessary for your body to build muscle. The most important thing to remember is that a combination of exercise and a healthy diet are the key to not only weight loss but ultimately your health. For long term overall health it is necessary to incorporate both into your lifestyle. Neither part of the puzzle should be stressful and doesn’t need to be confusing, make small changes and have fun.

Is There Such a Thing as too Much Cardio?

Women have been spending endless amounts of time and money trying to lose weight or wishing they had either to even attempt the venture. Many have turned to "fad dieting" and "magic pills" only to fail in the end. It becomes a bitter cycle that just seems unrealistic because who has the extra hours to dedicate to an exercise program that requires 4 or 5 hours in a gym or the time and money to shop for special foods and "potions". A mother and physical trainer has gone ahead cracked the weight loss code for other women who want to transform their lives without turning it upside down. The exercise program is designed to be done at home without the loss of time or expense of daycare or a gym facility. The Fit Yummy Mummy Life Style Program is a proven safe system that was designed by a mother (and professional trainer) that not only targets the problem areas of the post baby body but also enhances your overall health and energy so that you can get through your already busy days. This exercise system is one that anyone can follow because it doesn't ask the impossible, it requires only 90 minutes of exercise per week and that can be as little as 15 minutes six times a week or three sessions of 30 minutes. Holly teaches you how this is the most effective way to get rid of the fat. Doing endless amounts of cardio actually has a negative effect on the body in terms of losing weight; it eats up your lean muscle mass which in turn slows your metabolism to a crawl. One pound of muscle burns between 35-75 calories per day which gives you a permanent metabolism boost where as fat burns absolutely nothing. The other metabolism downfall of your cardio workouts is that as your lungs and heart become stronger and more efficient from your workouts you will continue to burn fewer and fewer calories both during and after your work out. A doctor from Kentucky said "Despite what women tend to believe, endless cardio sessions do not render the results of a tight and toned body, nor is it found in the surgeon’s office, the solution instead can be found in time efficient workouts especially those busy moms can do right in their homes." The bottom line is you must build lean muscle mass in order to compensate for the decline in metabolism caused by the bodies defenses against losing weight and Holly teaches you that this can be done easily and quickly in your home. Women should not be afraid to “pump a little iron” so to speak, just remember that fat takes up 4 times as much space as muscle so what would you rather have hanging from your belly. This program offers help in making a permanent lifestyle change. Although you will loss the weight with this exercise and nutrition program you will more importantly you have renewed energy, strength and ultimately your health. As women we need to start making ourselves a priority in their own lives, if you aren't healthy and happy it is impossible to be there for your friends and family. To learn more about a program that will work for you go to: http://www.fitbusymoms.com

Jan 27, 2008

Busy Moms Burn More Fat with Breakfast!

Breakfast is easily the most overlooked solution than all other fat burning tips combined.
Q: Breakfast.I always eat breakfast but often don't get to it until about an hour or sometimes two (if I'm up early) after I get up. Is this OK or do I have to eat earlier than this? (I'm busy during the week getting the kids ready and off to school). What's the maximum amount of time I can go from waking to eating brekky?
A: Hooray! You are eating the most important meal of the day!Many Busy Moms tend to skip this meal for a variety of reasons. However, doing so will only work against your body's ability to lose fat.
Skipping breakfast will only send the message to your body that you're starving - you haven't had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode. PLUS - if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are STARVING. The best of intentions cannot overcome the cravings that accompany this feeling. Sure, you may start off your "lunch time" snack or meal with something you consider to be quite healthy. Yet, those nagging cravings do not go away and you are compelled to eat more. To make matters worse, skipping breakfast also leads to eating more later in the day - a big "dinner". Eating more calories during the last meal of the day, when your metabolism is naturally slower during the second half of the day and slower because breakfast was skipped leads your body to store those calories as fat. In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would. To get the Best Benefits of Breakfast - yes, eating within an hour of waking is best. Breakfast will provide you with the energy you need to get through your day. The more energy you have, the more active you’ll be and the more active you are, the more calories you burn. Favorite Busy Mom Breakfast: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Choose cereals carefully based on the information on the food label. Top Breakfast Choices have: ~ 5 grams of Fiber or more ~ 8 grams of Sugar or LESS ~ Sugar is not listed as one of the first 4-5 ingredients. Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of Fit Yummy Mummy Fitness Program. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.

Jan 22, 2008

Fat Loss, One A Day At A Time

Rome wasn't built in a day and your fat loss won't happen that way either. Don't expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection." By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option. How to do it: Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time. Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight. Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results. Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory. Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner. An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously! About the Author Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fitbusymoms.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Jan 11, 2008

Husbands and Dieting

One of things that always ticked me off in the past was my husband in relation to my “dieting”. I would decide to go on yet another “diet” and I would do so well stocking my shelves and the refrigerator with the proper foods to really give it a go. After a few days my ever supportive husband would decide to join me on my quest to conquer the fat (I didn’t lay around watching TV by myself). At first this was such a good idea because someone doing it with you is supposed to make it easier, isn’t it? I don’t know about you but I checked my scale everyday to see what was happening, I just couldn’t do the once a week that is recommended and after really sticking to the “diet” I would expect such good things by the end of a week. Getting 3lbs would be something to be so proud of at least until I found out that my loving husband had lost 7lbs. I knew that the right thing to would be to accept his praise for a job well done and say “great job” in return and I did. I would congratulate him with a smile on my face and at the same time want to punch him in the face. This feeling only escalated because as it come to week three and you are just hoping to break the 10lbs mark he is passing 20lbs. I don’t know about you but that was the point were I would suggest we go get some pizza and the “diet” was done. In the end it really was a no win situation for my other half because ultimately the fact that the weight melted off of him made me angry but if he had sat there eating burgers and pasta I would feeling the exact same way. When it comes down to it I knew in my head that there had to be a logical reason for this happening but it was frustrating just the same. When I did finally decide to make a permanent change in my life I started changing my eating habits and daily routine while my husband was away at work (I decided to surprise him). This for me was the best way to do things, at first it was a game and by the time he got home the kids and I had completely changed the daily dynamics our family’s daily lives. As always my husband was supportive and now that he is working closer to home he has just fallen into our new routine. I have now learned to accept that he has more muscle than me (thank god), and will always be able to eat a little more and do a little less and not be affected to the same extent that I am. I learned to let go of my scale and rely more on my measurements because I would definitely rather have a pound of muscle stuck to my belly in place of the big layer of fat (fat takes up 4 times as much space). In order to keep the peace in the house we don’t discus weight any longer we just focus on being healthy and active. For more information on the program I follow visit: http://www.fitbusymoms.com/

Jan 5, 2008

Are You Tired of Wearing Your Husbands Sweatshirts?

This is my story. I was in the position of not wanting to leave my house and when I had to I would wear my husbands sweatshirts so that they would cover the bulges that overflowed my pants (which of course hurt because they were way to tight). Therefore I left the house only when I had to (to get groceries and to pick up and drop off my kids as needed).
I got to the point that I wanted to loss weight so badly that I was secretly buying the "magic pills" over the Internet, if I did it in secret then nobody could be disappointed in me for failing yet again. I even got to the point where I ignored the health warning and convinced myself that if I could stop taking them, they wouldn't have a chance to do any real damage to my body.
Anyways my husband started working away from home so I thought this is my chance to get my body under control. I found a program that I was of course skeptical about but I thought at this point I can't loss anymore self respect by failing again. The thing that I like about the program the most is that I didn't have to leave my house to do the exercises because in order to join a gym outside my home I would have to lose weight so that I wouldn't be embarrassed to be there.
I find the program fits easily into my life. The exercise program can be done in 15 minutes a day and I can sneak it in when my kids are getting ready for school in the mornings.
The eating portion of the program actually works better than what I was doing before because eating 5 smaller meals (some are snacks) fits into my running around life style. The important part for me was that I don't have to go out and buy a bunch of crazy food that my kids won't touch, they actually like the meals that I prepare.
The long and short of it is my husband was gone for 63 days and in that time I lost 23lbs, I went done two jean sizes and one bra size. More importantly for me was I was able to give my husband back all of his cloths. The other big thing was that when he was home we all went to the swimming pool together as a family (we haven't done that in over 9 years). I am by no means a super model (not that I want to be) but I am half way to my goal weight and I don't consider myself to be on a diet. I have change my life style and therefore don't feel that I am missing out on anything because I now make the choice to live for the first time in a long time.
If you would like more information on the program go to: http://www.fitbusymoms.com/.

The Truth About Resistance Exercises For Women

Exercise is important for everyone however it is especially important for women because at some point we will all experience menopause if we haven't already. With menopause comes the added concern of osteoporosis which is in simple terms the loss of bone density. This is of concern for women because at menopause the loss of estrogen causes an acceleration of bone loss for a period of up to 8 years. This can be not only stopped but reversed by incorporating resistance training and weight baring exercises into our daily lives. In the following article Holly Rigsby dispels some of the myths attached to resistance training concerning women. Top 3 Reasons WHY More Moms are NOT “into” Resistance Training By Holly Rigsby, CP auther of the FitYummyMummy Program Moms have mistakenly believed that resistance training shouldn't be the foundation of their fat loss program. Here are the three most common myths about resistance training and the “truth” about each. 1. Moms believe the answer to Fat Loss lies in CARDIO. Can't blame you, Mom! The fact that we are being bombarded with misleading ads and articles on a daily basis boasting that the best way to burn fat is to simply DO more cardio. From a Popular Beauty Magazine:“The formula for great abs is crunches + cardio = results. Cardio burns fat, uncovering the incredible abs you’ll have thanks to those crunches. So hop on that exercise bike, elliptical or treadmill for 30 to 45 minutes at least three times a week…”The “cardio burns fat” myth is so rampant, that the very support groups and forums women turn to for answers are littered with faulty advice.From a Forum:“We do 15 mins on the bike, 15 on the elliptical, 15 on the treadmill, 1000 metres on the rowing machine (we're building that up slowly because we hate it).” Who has time for this? We are Moms, we are busy, we do not have the time, energy or patience to attempt a fat loss program that is solely based on cardio. And if you “hate” something – how much longer are you going to keep up with it – especially if you are no longer seeing results?! Cardio is only ONE piece of the Fat Loss puzzle. When it comes to Fat Loss cardio’s role is much less important than resistance training. More is simply not better. Cardio does very little to boost your metabolism and extended sessions not only eat up your precious time with little to show for it, but also eat up your lean muscle, slowing your metabolism to a crawl. 2. Moms are scared of "Bulking Up"Just the mention of the word muscle makes a lot of women cringe. Images of huge bodybuilder-type bodies make them run in the opposite direction. Yet amidst this protest, Moms want to look lean and toned. Well without muscle, it is impossible to attain this desirable physique. Women simply do not have the ability to bulk up. Men, however, are able to add lots of muscle because: One - they have the hormones to do so (we do not, well not naturally) Two - they lift weights in an entirely different fashion Three - they must eat a tremendous amount of food - muscle need a LOT of calories to grow and get bigger. So Moms, unless you are taking Testosterone boosting supplements, lifting VERY heavy weights and eating an upwards of 5,000 calories a day - you will NOT bulk up. 3. Moms think Resistance Training is just TOO Complicated!“It's so much easier.” “It is less intimidating.” “It’s less complicated.” These are the very attitudes that lead busy moms to jump on a treadmill and walk or run for 45-60 minutes. The thought of picking up some weights seems complicated and undesirable especially when there are more “mindless” options from which to choose. Sure, if you are new to the concept of Resistance Training, an introduction to this type of workout can make you throw your hands up in frustration.....what exercise, what weight, set, super sets, repetitions, rests....Oh My!The best way to begin a resistance training program is to use your own body as weight. No gym membership, no fancy equipment....just a small space and a few minutes of your time. Movements such as squats, lunges and assisted push ups are great examples of effective bodyweight exercises that any Busy Mom can do. Establishing a place to begin builds confidence, boosts energy levels and in turn increases metabolism. Moms naturally want to do more! From there it is quite simple to keep your workouts challenging by using equipment many moms already have at home; a stability ball, dumbbells and a medicine ball. When you have an effective resistance training workout plan, that not only fits your fitness goals, but your lifestyle, your plan becomes a priority and you achieve a lean, fit body before you know it! Now you understand not only the importance resistance training plays in your fat loss efforts, but also how easily it can be integrated into your routine. It is time to adjust your mindset and your priorities. When you put your time, energy and effort into a resistance training regimen you guarantee yourself a faster metabolism and a toned, tight, energetic body. Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. For more information on Holly's program go to: http://www.fitbusymoms.com