3 Fat Loss Motivation Boosters

WOOHOO! I’m in my 12th week of my fitness challenge! I need some motivation to finish out this week with a BANG! I decided to post what some of my friends are doing to motivate them in these final days. I will also share some motivation boosters that will get you started with your fitness plan.

“I am going to eat clean this week: no sugar or anything that comes out of a box, can ,or jar”

“I will just eat fruits ,veggies and protein”

“I am going to add an extra interval workout”

“I will drink more water this week”

“I am going to get plenty of sleep”

“I will have some me time”

“I am going to finish strong and positive about what I have accomplished”

These are all awesome and I’m also incorporating some of these as well this week as my fitness challenge comes to a close. Ohh I’m dreading my after pictures. I know there will be results but I’m the type of person that wants to see DRASTIC results right away. In my heart I know this is a process.  I can’t expect everything to change in 12 weeks for what took 8 years to build over time after the birth of my 2 children. Here are some other great motivators for you to get your bottom in gear.

Pictures – Find a current picture of yourself and then find an old picture of you at your ideal weight. Place both pictures on your mirror for you to look at every morning and DON’T GET DEPRESSED! Get motivated and work towards your goal.

Set Your Goal – this is where the mindset of Napoleon Hill comes into play with his

6 Ways to Turn Your Desires Into Gold

1. Fix in your mind the exact weight goal that you desire and write it down
2. Determine what you expect to give as a service as result of receiving your desire
3. Specify exact date to accomplish your weight goal that you desire
4. Create definite plan for carrying out your desire
5. Write a clear concise statement that includes the details of steps 1-4.
6. Read written statement 2X daily (morning and night)
See and feel yourself in possession of your goal

Support Group – one of the best ways to stay motivated is to have a few friends join with you. I currently have 3 local friends that are in the fitness challenge with me. I see them 3-4 times a week and it has been great to hold each other accountable and encourage each other along the way. That’s also one of the most positive aspects of Holly Rigsby’s fitness plan is her Club FYM support group. I can ask my fitness questions and concerns and get a response very quickly.

Use this tips to get you motivated to take action for your life and health today!

Naomi Trower AKA
FatLossMama

5 Myths About Getting Killer Abs

Great article by Craig Ballantyne

Ab exercises aren’t the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.

Here’s a list of 5 common myths about getting killer abs.

Myth 1) You don’t need to watch what you eat

Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls.

Myth 2) As long as you do a lot of ab exercises and repetitions, it doesn’t matter how well you do them

It is important to do all repetitions with good form. Focus on quality, not quantity. Avoid sit-ups and an excessive number of crunches. Both exercises can damage the lumbar spine in your lower back, and crunches are rarely effective anyways.

Myth 3) You can “Spot reduce” the fat on your abs with crunches

No matter how many crunches you do, you won’t be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

Myth 4) Infomercial products will help you get a 6-pack

You’ve probably seen dozens of ab gadgets on TV, but none are magic bullets. You can’t expect anything you order from TV to help you get a 6-pack. You have to do the hard work with nutrition and training to get results.

Myth 5) You must do abs every day

You don’t need to do abs every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your lower back.

To learn more about the best nutritional plan and targeted exercises to get killer abs, take a look at Craig Ballantyne’s Turbulence Training. He has been featured in Men’s Health numerous times and is one of the leading experts on quick fat loss workouts.

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Naomi Trower AKA
FatLossMama

15 Great Ways To Lose Weight Fast

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy nutrition tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Eat every 3-4 hours. This helps to boost your metabolism. When you eat less, your body goes into starvation mode and stores more fat. I was shocked to learn that for my weight, height and activity level I have to eat 1800 to 2200 calories per day just to start LOSING weight!

Of course a great exercise plan along with these tips are a great combination to losing weight. Here are some quick mom workouts for the busy mom that are helping me to lose the inches and the pounds..

Quick Mom Workouts

This article on How to Lose Weight Fast is brought to you by www.fatlossbyeatingwhatuwant.com

PMS has a positive effect on your metabolism

I didn’t expect to find this in my quest on boosting my metabolism for weight loss. There is actually something GOOD about this time of the month?

Now here’s a strange one that is for the ladies, only. Studies have demonstrated that the 2 week period prior to the onset of PMS is one in which fat burning capacity is at a premium.

This is ironic indeed; because that’s usually the period in which women don’t want to workout; because their body and its emotional computer are preparing for PMS.

However, studies in Australia have shown that women are able to burn off as much as 30% more fat in the 2 weeks preceding PMS. The reason for this, researchers argue, is because this is when the female body’s production of estrogen and progesterone are at their highest.

Since these hormones tell the body to use fat as a source of energy, exercising during this time can really pay off. Wow, I better make sure I don’t skip a workout for any reason these next 2 weeks because I’m currently in this time window..I’m off to work off my fat! Bye for now!

My source for this article

I’ve finally kick started my metabolism…Vvrrooom and I’m off!

It’s been busy the past few days. I’ve been Christmas shopping and having a great time finding things that will excite my children. I didn’t get a chance to report on my weight loss.  I had a great victory this week. I’ve been focusing on increasing my metabolism and it’s great to see some awesome results. I’ve been focusing on eating every 3-4 hours every day and pre-planning my meals.

Pre-planning has been the key to my success because I can eat every 3-4 hours but to make sure they are the right meals is very important as well. I lost 4 lbs in a 1 week and have been following a great exercise plan that focuses on the mommy hot spots such as muffin tops, back flab, belly pooch and thinder thighs. I am a Fit Yummy Mummy and loving it!

Are You a Fit Yummy Mummy?

Winter Workout Blues Got You Down?

I can’t believe that today is Dec. 1st! My kids are already counting down to Christmas. This is also a time where it gets really hard to keep the weight off with Christmas parties, potlucks and extra office goodies. It’s no wonder this is the considered the most wonderful time of the year.

It also one of the busiest and can be very challenging to find time to workout. If you can’t find a gym facility that fits your needs or your busy schedule, consider creating your own exercise space at home. It could be the answer to fitting workouts into your daily life. At home, the gym is always open.

First, decide on a budget. Outfitting a home gym doesn’t have to involve a great expense. You don’t want to spend more than you would on membership at a health club just to buy the equipment.

Being practical is the key.  Salespeople will try to sell you everything they offer, but you must know what you can afford and what you want. Don’t get talked into buying machines that you will never use. If you buy used equipment, get a warrantee.

What kinds of exercises do you like to do? If you don’t enjoy walking, don’t purchase a treadmill no matter how much of a deal it is. Bicycling may be more your speed. Look into prices for recumbent or air type stationary bicycles.

What will your goals be? If you want to burn fat and slim down, purchase aerobic equipment as opposed to resistance machines. There is no need to purchase a Bowflex® machine if you don’t plan on using weights.

Check out the sale papers and the classified ads. People sell exercise equipment all the time. Before purchasing anything, make sure that the equipment is in good working condition. Take your time. Impulse buying is not good. No one wants “buyer’s remorse” later on.

I don’t even have a desire to buy major equipment. I just use resistance bands, jump rope, bar bells, weighted balls and the super huge ball. I bought all of these at TJ Maxx at really reduced prices so I probably spent about $50 total for everything. Now that is exercise on a budget.

I have a loft area that is my office and I push my chair to the side and depending on my day, I will work out before I pick up the kids from school or later on at night while they are settled down watching their favorite program. The key is consistency and making it happen by making it a priority every day.

Before you commit to a home gym, consider three things: space, budget, and preferences.  An on-site gym offers the convenience of a workout whenever the mood strikes which can be different every day for the busy mom.

How I Lost 12 lbs in 2 weeks!

Healthy Tips for Eating Out

I hope everyone had a great Thanksgiving! I had an adventure as always in my household. My mother-in-law who lives with us had some chest pains and my husband called the paramedics. Unfortunately she spent Thanksgiving day in the hospital. We had plans for dinner at my mom’s house so after visiting my mil in the hospital, we headed out for our feast.

My brothers and their kids were there. We called our youngest sister on the phone as she is stationed at her new army base in Virginia. She just finished her boot camp and specialized training. We were all thankful to spend time together.

I did pretty well on my eating with the focus on my fat loss. I ate this lemon cake that was DIVINE! I had 2 small pieces. I also had a small sliver of sweet potatoe pie. YUM! I forgot to weigh in this past Wednesday so I’ll have to do that soon. I may just wait until next Wednesday.

I’ve been reading some articles on healthy eating and weight loss and ran across some great info for eating out on Fit Yummy Mummy.  Here are some things that I’ve already started to implement:

Healthy Tips for Eating Out

1. Eat a small snack before so you won’t overeat

2. Avoid the bread basket

3. Choose thinner, balsamic like salad dressings – ranch is very fattening

4. Order an appetizer and a salad as your meal

5. Don’t eat dessert after dinner – save it for later. You gain the most weight by eating too much in one sitting

6. Avoid breaded or fried food

7. Avoid dishes that come with rice or pasta since it’s usually HUGE portions

How I Lost 12 lbs in 2 weeks!

Exercise & Spend Time with Your Kids

Want a way to get some exercise without feeling like exercising? Try bike riding. You can workout, talk, and take in the scenery all at the same time. What’s more, the kids can enjoy a ride, too.

Busy moms find it hard to find time to exercise. If you are a working mom, childcare may be the issue. If you are a stay at home mother, the reason may be the same. Who will watch the kids while I take the time to exercise?

Don’t worry. There are some physical activities that can be done with the kids along no matter what their age. Younger kids don’t have to pose a problem for moms who want to lose baby weight but didn’t have the means to join a gym.

Invest in a jog stroller. These strollers are designed for physical activity with young children. Moms can walk, jog, or run with the stroller with ease. The design accounts for a runner’s stride and the jerking motions. Kids, especially babies, like motion. Sitting, in a stroller, while mom makes her way around the neighborhood is like extra play time to them. Oftentimes the motion will put a baby right to sleep.

If the kids are school age, buy them a good pair of walking shoes and hit the nearest park. Use the time to discuss your child’s day at school or to answer the millions of questions young kids always seem to ask. As a bonus, you are getting a chance to spend time with your child in a healthy way.

For longer distances, try bike riding. Bike riding works better with children who are at least a year and a half to two years old. They have better motor control to sit up in the carrier seat and can tell you if they have a problem. That just leaves finding a helmet to fit their little heads.

Older kids can ride their own bikes along side of you through the neighborhood. Make sure they have the appropriate pads and helmet in case of accident. Bicycle riding works the muscles of the lower body so mom can work on her weight loss as she spends some time with the kids.

Teenagers may not want to bike through the neighborhood with mom. Introduce them to mountain biking. Both of you will see it as a challenge and the teens won’t mind being seen with you. You may not be able to sit down for the first few days, but it’s all good to get your teen to spend time with you.

Walking and bike riding are two activities that can be done with the kids. They provide much needed exercise for busy moms and kids. I plan to get a bike very soon maybe for Christmas. I will have to add a seat carrier for my 3.5 yr old girl if I really want a workout.

My 7 yr old boy will be able to keep up with me pretty well. The picture above is my 7 yr old son Jayden when he was 2 yrs old. I’ve been reflecting on old pictures lately and just love this one. My 14 yr old boy will probably leave us in the dust but that’s ok. As long as he gets out there. At times they join me in my home workouts so this can be a new way to get some fresh air at the same time.

How I Lost 12 lbs in 2 weeks!

Who Says Moms Can’t Coach?

Dads are not the only ones that want to stay active. Moms do too. More and more women are taking part in sports as a way of staying fit and making friends.

Moms are no longer housebound women. Stay at home or working mothers want to divide their time between family and outside interests. Those interests at times include sports.

Friendly competition is healthy. Community sports teams give adults a chance to explore new and under used talents. Women, specifically moms are coming out of the stands and joining the team.
Guess what? Moms are finding out that they are pretty darn good athletes.

Even their children are cheering them on as they cross that finish line or slide into home plate. The new self confidence can fuel new romantic sparks with dad as well.

Moms are also getting involved in sports where they are a team of one. Some of these activities include rock climbing, mountain biking, and swimming. The one-on-one competition is good for mom and the kids. They learn that giving up is not an option and to keep going until they reach success.

Sports can range from the tame to the rigorous. Moms are taking up basketball, volleyball, bowling, and softball. Intramural sporting events create bonds between women that last beyond the game.
What are some benefits of Sports?

Friendship. Moms form friendships with other moms. This is therapeutic especially for the single mothers. These friendships represent a greater network of support for themselves and their children.

Confidence. Moms are exploring a new side to their lives. Increased confidence in the sporting arena leads to increased confidence in other areas of their lives. This includes on the job and within the home.

A Positive Example. Getting older doesn’t have to mean that life is over or going down hill. Kids will be able to see that motherhood doesn’t have to stop them from accomplishing goals. Having children is an honor not a hurdle to be overcome.

Challenge. Moms test their own fortitude when they get involved in sports. The main competition is against one’s self. We strive to better ourselves with each new task we take on. Sport creates success in life and health.

Stress Reduction. Participating in sports reduces stress. Through healthy competition, moms can work off their frustrations from the day. By the end of the game, match, or run, mom feels better and better able to handle what comes next.

Women in sports view taking care of themselves as a priority in life. Without a strong mind and body, they are no good to their families. Their kids will draw strength from the strength they gain through sports.

I personally have played sports all my life. I have been involved with bowling, T-ball, softball, gymnastics, soccer, volleyball, basketball and track and field. I plan to coach some of my kids teams which will be a great way to incorporate exercise especially when I make it a point to do the drills with them.

Sports has built a solid self-esteem for me as well as a healthy conscious way of life. I’ve been lean and mean most of my life with the most weight gain being during my pregnancies. I’m working on losing that extra baby flab (mostly on my belly and thighs) but I’ve lost 12 lbs so it’s a work in progress.

 
How I Lost 12 lbs in 2 weeks!

Exercise For Busy Moms

The biggest obstacle to exercise is excuses. When exercise is no fun, any excuse in the book will do to get out of it. If something is boring you will be more reluctant to find the time to do it. Moms, we’ve got to get over this hurdle.

There’s no one exercise that works for everyone. Some people like walking while others like a more vigorous activity. Personally, I like power walking, jump roping and resistance training. Figure out what you like to do. Once you know what type of exercise would be fun for you, start finding the time to do it.

Start with your morning routine. Moms usually rise early to get the day started for the family. If you wake early to lay out clothes or fix breakfast, do these things the night before. Now when you get up early, you have some free time to go on a brisk walk.

Moms usually make lunches the night before, so why not breakfast too? This can be a great help for the mom who needs to find time to exercise. If breakfast consists of a home cooked meal, switch to an easier menu on the days that you exercise. Cereal bars, cold cereal, or even fruit smoothies can shorten breakfast preparation time.

Get in a quick workout. There are many thirty minute workout tapes on the market these days. Pop the tape or DVD in the player and get started or most cable companies have on demand exercise programs. If a vigorous workout is too much for the morning, try a stretching routine that will get those muscles energized and awaken the entire body.

If afternoons are better for you, set up a schedule with a sitter. Start off with one or two days a week. Ask a friend to watch your children for an hour or so. This will give you time to workout (factor in driving time if you join a gym) and shower and change. An afternoon workout may be just the boost you need to get through the evening at home with increased energy.

A stay at home mom is busy, but has a better advantage as far as workout time. When the kids go down for a nap, pop in an exercise video and get to work. If that won’t do, consider a day out with other moms in the park.

Take turns watching the children while the other moms take a jog or a bicycle ride. Depending on how long you plan on being in the park, everyone in your group should get at least twenty or thirty minutes to exercise.

These are all great alternatives to get you going without ANY EXCUSES! So make it an EXCUSE FREE DAY and make it happen!

How I Lost 12 lbs in 2 weeks!

 

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