Stop Coveting
Your first step to weight loss is to compare yourself to yourself and yourself only. We all compare ourselves to the 5 foot 8 inch girl we know who weighs 120 pounds and eats BLT’s everyday. Competing with others will only hinder us of reaching out own goals. Love Yourself!
Have a Plan
Make a plan and stick to it. Plan your meals and workout to make it easier to accomplish your goals. Realize your faults and plan around them. If you always skip breakfast, make something in advanced that you just have to heat up (our egg muffins are prefect for busy mornings) or buy some low sugar protein bars to have on-the-go.
Plan Cheat Meals
If you really want to lose weight you need to eat clean and accept that a [...]
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10 Commandments of Weight Loss
Burn Baby Burn
**Calories based on a 150 pound women.
Another way to track how many calories you’ve burned or how high your heart rate has gotten during a workout, or how long you’ve worked out is by using a heart rate monitor watch. There are many varieties out there. Some way more expensive than others. With the cheaper ones you might not be able to trust the accuracy. Here are a couple options that I recommend. Click the image to find it in Amazon.
Polar Women’s Heart Rate Monitor Watch – currently about $102 on Amazon with free shipping!
Oregon Scientific Se331 Gaiam Zone Trainer [...]
Clean Eating Lemon Bars
Delicious 70 calorie Protein-Packed Lemon Bars
Clean eating lemon bars – that taste just like the naughty lemon bars you love!!!
Ingredients:
1 egg
2 egg whites
8 oz fat free cream cheese
1/2 cup instant nonfat dry milk
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
1/4 cup unsweetened almond milk
3/4 cup low-fat vanilla protein powder
3/4 cup stevia
2 tablespoons unsweetened shredded coconut
1 tablespoon cornstarch
Instructions:
Preheat oven to 350 degrees
whisk egg and egg whites in a small bowl
combine cream cheese and all the remaining ingredients in a Ninja Professional Blender 
When mix is smooth, add eggs and blend.
With nonfat cooking spray, spray a 8 x 8 Pyrex Square Baking Dish
Pour batter into pan and place in preheated oven
Bake for 30 minutes or until toothpick come out clean
Looking for more [...]
Chocolate Protein Popsicle
Follow this super simple and yummy recipe to cool down this summer and get the protein fix you need. Its a delicious snack for only 50 calories.
Making your own popsicles is an easy and healthy option to store bought products with artificial ingredients, colors and sweeteners. Check out this awesome cookbook
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Shake It Up
Cardio can be one of the most boring and tedious parts of a fitness routine if you make it that way. Follow these tips to trade in your boring routine for something that will keep you going and wondering where the time went.
Mix it Up
Four 60 minute sessions weekly on the elliptical aren’t going to inspire anyone to head to the gym. Try not repeating the same session in a week. It will keep things interesting and maybe you might start to look forward it.
Try a Class
Participating in a class will keep you motivated through the entire workout. Try zumba, kickboxing, or cycle for some mega calorie burning. Or if you feel shy or uncomfortable taking a class, try watching workout videos at home like the Zumba® Weight Loss Program DVD
The “D” Word
The word “Diet” as a verb is defined as: “Restricting oneself to small amounts or special kinds of food in order to lose weight.” We understand this right? But what isn’t fully understood is what is the right “diet” to follow. Well, first of all, everyone is different and what works for one person might not work for someone else. Trying new diets can be overwhelming and then you might just end up giving up. The truly best diet out there is eating a healthy, well balanced diet of the following:
PLENTY of veggies – eat tons of green, red, orange, yellow, purple and white veggies. Variety is key!
Lean proteins/meats – if you’re a vegetarian you should eat plenty of beans, tofu, tempeh or other veg protein options.
Fruit – Try a variety of fruits for the best health. There are so many [...]
Muscle vs. Fat + Why you should throw away your scale!
Have you ever heard the saying “Muscle weighs more than fat”? Well, this is a total myth! A pound is a pound and one pound of muscles weighs the same as one pound of fat! The truth behind this rumor-turned-wrong is muscle takes up a lot less space than fat. So say you have 5 lbs of fat and 5 lbs of muscle: the muscle will be about 1/2 the size of the fat! There is much confusion about body weight, fat and muscle. I want to clear it up a little for you.
Many people ask me questions daily on our 17 Day Diet app about weight loss. I have had a few people shocked to see that their goal was to lose about 10 pounds, yet as they progressed through the diet with eating better and started an exercise plan [...]
Tank Top Arms
Summer is officially here. Well, almost. But, if you live in my neck of the woods, summer arrived two months ago. I had to break out the tank tops and shorts earlier then planned. This workout focuses on your triceps, biceps, and shoulders as those muscles are the most revealed in a tank.
A Dumbbell Set 
Welcome to the Gun Show
15 pushups
12 Shoulder [...]
Overnight Oats
If you haven’t tried overnight oats, you are missing a delicious and easy breakfast perfect for those hectic ”I have no time” mornings. Just grab from the fridge and take with you, no cooking required. Just don’t forget a spoon! Great breakfast treat for when you’re on the 17 Day Diet cycle 3.
Ingredients:
1/2 cup vanilla almond milk, unsweetened
1/2 vanilla protein powder
1/2 cup old fashion oats
1 tablespoon chia seeds
1/2 cup nonfat greek yogurt
Stevia to taste
Whisk milk and protein powder in a small bowl until all clumps are removed. Add remaining ingredients until well mixed. Place in the fridge overnight. Add Topping. Enjoy.
These nesting bowls
Post-Workout Fuel
During exercise, our muscles and carbohydrate stores break down. The muscle tissue rips and prepares itself to be rebuilt. However, without the proper nutrition, your body can’t rebuild and will never reach its full potential.
What do I eat post workout?
After a workout, you want to fuel your body with carbohydrates and protein, which are essential to the rebuilding process. Fat is not necessary and it may even derail your progress as it slows digestion. If you calculate your needs, you will need .8 grams of carbs per kilogram and .4 grams of protein per kilogram. Keep in mind that it is also best to consume your post workout meal ASAP for the biggest benefits. Check out these ten quick meals to fuel your body after training.
Ten Quick Post Workout Mini Meals
Protein Creamcicle: Blend 1 scoop Vanilla protein powderRead more
