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