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The Lose Weight & Get Healthy Plan

Follow Me On My Weight Loss Journey!

Month

January 2016

6 Evidence-Based Ways to Lose Belly Fat

1. Don’t Eat Sugar… and Avoid Sugar-Sweetened Beverages Like The Plague

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2. Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat.

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3. Cut Refined Carbs From Your Diet but Eat Foods Rich in Fiber, like beans.

4. Sleep 8-9 hours. Every. Single. Night. It will Keep your Cortisol- Belly Fat Hormones in Check.

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5. Add 30 Minutes of Exercise per day to Your Current Exercise Routine. Go for an Evening walk. Don’t get me wrong — exercising at any time is good for you, but walking after dinner will help your body digest foods and help you sleep good.

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6. Eat Every Meal. Listen up: Skipping Meals Will Not Make You Lose Weight faster. It Will Put Your Metabolism into Slow Motion- the Opposite of What you Want.

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Other Great Options

Mix Business with Pleasure

Performance Elite – What the Pros Use

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4 Week Killer Legs and Butt Workout

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Summer bodies are made in winter! Time for getting those legs and butt in shape for the pool and beach!

Follow this plan for the next four weeks and beyond for sexy results! It’s only three days per week, you can do this!

For the very best results I suggest:

1. Warm up with AT LEAST 15-20 minutes of heart pumping cardio before doing these moves (or before stretching) to avoid injury and get your muscles warmed up and ready to go.
2. Drink at least one large(16+oz), glass of water before AND after each meal, and one during snack.
3. Proper form is important, go slow until you get used to the exercises.
4. Be sure to have 15-20 grams of lean protein at each meal and 10-15 grams at each snack.
5. Don’t give up! Persistence pays off!
6. Very Important: Take supplements to give your body the nutrients it needs and craves.

You will need a body ball and two 12-25lb hand weights. There are six exercises, complete all of them, three days per week, stretching on days off, if needed. Follow the plan for FOUR WEEKS minimum!

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Stretching feels so good! Try these after your workout, you will love them! Hold each stretch for at least 15 seconds, without bouncing, and don’t lock your knees.

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Enjoy your new lower body, your hard work will surely shows results!

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Filling Nutritional Gaps

Virtual Coaching

START TODAY AND CHANGE YOUR TOMORROW!

24 Healthy Snack Ideas #CleanEats

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Snack ideas are hard to think of for me. I found 24 great, satisfying ideas and had to share. Enjoy!

1.Try loading a few celery sticks with 1 tablespoon of any nut butter (almond, cashew, walnut).

2. Edamame makes a great high-protein snack (one cup of beans yields 17g of protein!). Buy them fresh and steam for about 6 minutes, or use the pre-cooked frozen variety and briefly microwave to defrost (about 2 minutes) before chowing down.

3. 1 medium apple, sliced, with 1 tablespoon natural peanut butter

4. Hummus Dippers: Put 2 tablespoons of your favorite hummus in the bottom of the container, stick a handful of vegetable sticks (carrots, celery, and snow peas are a great mix) vertically in the hummus, screw on the top, and throw in a purse or gym bag for an easy, on-the-go, super-healthy snack.

5. Hard-Boiled Eggs: Inexpensive and loaded with nutrients, eggs are one of the best ways to get a healthy dose of protein. Try hard boiling and pre-peeling a dozen at the start of the week and throw one in a small Tupperware container each day for an easy on-the-go snack.
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6. On the go? Grab a handful of almonds (10 or so) and enjoy alongside 1 cup of grapes.

7. Toast one slice of whole-wheat bread and top with 2 scrambled egg whites. Sprinkle with a dash of pepper and paprika.

8. Top a rice cake (we like the unsalted brown rice variety) with ¼ of an avocado, mashed. Sprinkle with cracked black pepper and paprika.

9. Shake up 1 serving of Muscle GainTM with 1 cup of unsweetened almond milk.

10. Top ½ cup low-fat or nonfat cottage cheese with ½ cup of your favorite fresh fruit.

11. Mix 1 can of low-sodium tuna with 2 tablespoons of salsa. Serve by itself or use it as a dip with celery!
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12. Top ½ cup nonfat Greek yogurt with a handful of fruit (fresh or frozen) and a small drizzle of honey. Add 2 tablespoons of toasted oats for a protein-packed crunch!

13. Craving something sweet? Try a baked apple! Core a tennis-ball sized apple, dust with cinnamon, and bake at 350 for 20 minutes (or until tender but not mushy).

14. 1 cup of cubed cantaloupe and 1 low-fat string cheese

15. Eggs aren’t just for breakfast! Try 2 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
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16. Jicama is a root veggie that touts 6 grams of fiber per cup. Peel and slice up 1 ½ cups, and dip into a mixture of 1 tablespoon of Greek yogurt, 1 tablespoon of mustard, and 1 teaspoon of honey.

17. Top ¼ cup nonfat yogurt with ½ cup old-fashioned oats and ½ cup fresh strawberries.

18. Yes, you can have your ice cream and stay on track! Simply peel a few bananas, stick them in the freezer, and let them hang out for a few hours, or until solid. Put the frozen bananas in the bowl of a food processor, and process until smooth. Finally, add in your choice of mix-ins like peanut butter or fresh strawberries. One serving = 1 banana.

19. Chow down on 10 baby carrots with 2 tablespoons of hummus.

20. Craving something crunchy? Give Kale Chips a try! Preheat oven to 375. Rinse and dry 1 large bunch of kale, then remove the stems and tough center ribs. Rip the kale into large pieces, toss with a little olive oil, then sprinkle with some salt and pepper. Arrange in a single layer on a large parchment lined baking sheet (careful not to overlap). Bake until crisp, about 10 to 15 minutes, checking frequently (they can burn easily!).
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21. How about an open-faced turkey sandwich? Toast 1 slice of whole-wheat bread and spread with 1 teaspoon of honey mustard. Top with 2 slices of deli turkey.

22. Slice up a cucumber & some cherry tomatoes – drizzle with a little bit of olive oil and top with fresh cracked pepper

23. Mash ¼ of an avocado on a rice cake and top with salsa for a zesty treat!

24. Combine ½ of a scoop of Muscle GainTM with ½ cup of nonfat greek yogurt – it’s packed with protein and tastes delicious!
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Meal Planning
Virtual Fitness Coaching

My Energy Secret #1

#coffee #howtogetmoreenergy #fatloss

The above picture used to be me. I love the flavor of coffee. It’s warm and smells like breakfast time and fills me with a happy fuzzy feeling. But, I started drinking so much that it turned into a crazy crutch. I would feel sick from drinking so much.

#coffee #howtogetmoreenergy #fatloss

#coffee #howtogetmoreenergy #fatloss #studyfortests

I am lucky enough to have learned about this INCREDIBLE replacement for my coffee habits. What is it?

Well, first of all, I love the calorie content. 15 Calories per serving is a dream come true compared to the sweet and sugary coffee creations I’ve had.

Second, it has about the same caffeine content as an 8oz cup of coffee. (120mg)

Third, it doesn’t change my teeth color. Always a plus!

Fourth, it  enhances my mental energy and focus- like Windex for my brain fog!

Fifth, it provides support for long-lasting energy- unlike coffee where I crash a few hours after drinking it.

Sixth, it has over 20 vitamins, minerals and nutrients- Does coffee have that? Nope.

Seventh, it’s Sugar-free. Yes. I said it.

Eighth, NO CRASH.

So…. What am I replacing my coffee with now for real energy through out my day?

Find out ->>CLICK HERE<<-

#coffee #howtogetmoreenergy #fatloss

Continue reading “My Energy Secret #1”

Energy- How to Get It and Keep It – Using Protein!

“Protein is King” – Dr. Spencer Nadolsky
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Protein is incredibly important. There is no denying that.

If we don’t get enough from the diet, our health, ENERGY efficiency, and body composition suffers.

However, there are vastly different opinions on how much protein we actually need.

Most official nutrition organizations recommend a fairly modest protein intake.
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The (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound.

For example if you weigh:
150lbs you want to get 54grams of protein per day to keep your metabolism running high and sustain your energy. (.36×150=54)

Here are a few more calculations to find out how much you need:

130×.36=46.8
140×.36=50.4
150x.36=54
160×.36=57.6
170×.36=61.2
180×.36=64.8
190×.36=68.4
200×.36=72
210×.36=75.6
220×.36=79.2
230×.36=82.8
240×.36=86.4
250×.36=90
260×.36=93.6
270×.36=97.2

I aim for 20-25grams of protein at each meal and 10-20 for a snack to help me get it all in everyday.

As a busy wife and mother and working full time, ENERGY is the most important thing for me. I need it to get up out of bed, and power through my day. One very important part is to get enough protein. My FAVORITE snack right now is this delicious coffee flavored Greek yogurt! It has 15 grams of protein, 120 calories, and is creamy and sweet like iced coffee or ice cream!

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              I LOVE Greek Yogurt!
            Other Yummy Protein Ideas

Proteins are the main building blocks of the body.

They’re used to make muscles, tendons, organs and skin.

Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.

Without protein, life as we know it would not be possible.
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Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.

Continue reading “Energy- How to Get It and Keep It – Using Protein!”

Herbal Cleanse to Kick Start Your Metabolism

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The Best Cleanse System I have used twice now is not a starving, run to the bathroom kind. I couldn’t imagine that awful idea! On the AdvoCare 10 Day Cleanse take a probiotic capsule 30 Minutes before breakfast with my favorite Spark Energy Drink, the fiber package with a protein shake as breakfast, I eat clean, skip dairy products, try to workout 30+ minutes per day, drink lots of water, take Omega fatty acids,and take the Herbal Cleanse tablets as directed at night. The point of this cleanse is to clean out the “lint trap” (your intestinal walls) to allow for your body to absorb more of the nutrients you put in. I absolutely love doing these cleanses  every 90 days!  I feel like a million bucks  I know that I’m doing the best for my body! A great side effect of doing this cleanse is WEIGHT LOSS! The average person who does the cleanse loses 10lbs! >>>>Learn More<<<<

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Order your 10 Day Cleanse NOW!
The 10 day Cleanse is just the beginning! You will definitely want to continue to take care of your body with the MAX PHASE. It’s the part of the Challenge that will help you continue to get results!
The full 24-Day Challenge is a comprehensive supplementation and nutrition program designed to give your body the jumpstart it needs to help you reach your goals. There’s something for everyone – whether you are looking for weight management, energy, overall body composition or overall wellness. Thousands of people have experienced success on the 24-Day Challenge – you could be next!

The 24 Day Challenge- Explained in a Simple way!

The Herbal Cleanse Phase:

The Max Phase:

Do’s and Don’ts for The 24 Day Challenge:

 

MAKE A CHANGE IN YOUR LIFE! START TODAY!

24 Day Challenge – SEE MORE

What Comes AFTER the 24 Day Challenge?

 

Science and Medical Board

What Will Your Body Look Like a Year From Now?

Why wait any longer to get the body you want? Let’s make 2016 the best possible year physically and emotionally! It’s time to work on YOU!
For me, I love looking at pictures of really fit or muscular bodies to keep me motivated. Yes indeed, I used to try and get Brittany Spears’ abs. 😂 Use these pictures for motivation!

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Supplements to Get the Body you Want

Update: My Weight Loss #goals #fitness

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This is the year that I will reach my goal weight. I am determined to see the body I long for in the mirror. Since May 2015, I have lost 37lbs! I want to lose 50lbs more this year. I am trying to lose my weight slowly so I don’t have very much saggy excess skin, but also, this is long-term for me. I need to teach myself habits that stick. I’m not interested in gaining any of this weight back! Ever.

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I have been eating “clean”, drinking almost a gallon of water daily, taking AdvoCare multivitamins, and trying to work out. I have not been perfect. I admit. The main thing is, I keep going back to the basic principles that work for me. If I get sidetracked and eat fatty fried foods, my next week of food has extra vegetables. Balance is so important for the long term results I want and will have. I am planning my success.

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My next milestone is losing 40lbs total. I am only three pounds away! I know what I am doing REALLY DOES WORK. Persistence and steadfast commitment. That’s what you can expect from me.

>The Plan I Follow<

Thanks for following me on my journey! Happy New Year!

🎆🎉🎆🎉🎆🎉🎆🎉🎆🎉🎆🎉🎆

Ok, I NEED to know – What helps you to stay MOTIVATED? Comment below!

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