Eat More to Lose Weight | Active.com

Read this article if you think skipping breakfast is a good idea. It says what I always talk about to my clients...you must eat your meals and you must eat breakfast!
I know so many people who complain "I feel sick when I eat breakfast". Get over it! This is because you've been in the f habit of not eating breakfast. Start small and build up to a nutritious and balanced breakfast. Read on if you don't believe me!

Eat More to Lose Weight Active.com

A Paleo Smoothie

Everyone is always asking about, talking about and wanting to know more about smoothies. They're fast, easy and a great way to get some easily digestable energy on the go or just prior/post work out.

Here is a smoothie recipe from a post of Nell Stephenson's blog . Check out her blog for more information.

Can you share some good ideas for Paleo Smoothies?
Absolutely!
These are something I make quite often, actually!I always start with 8 oz of brewed, chilled, decaf green tea, 1 T Raw Almond or Walnut Butter, 1 T freshly ground flax seed and 1 Scoop of plain egg white protein powder.
If it's right before a workout, I'll add a piece of high glycemic fruit- my favorite time to have a banana- then whiz in the blender and enjoy, even if it's on the road while driving!
If it's not right before a workout, I'll choose a lower-glycemic, and higher in fibre option, like a cup of frozen berries or some organic pumpkin.
Those are my favorites, but be open to playing around with different types of fruits & fats to make your own creation. Sometimes I'll use coconut oil instead of the nut butter, or strawberries instead of blueberries... you get the idea!

Add to Your Diet Instead of Taking Away for Effective Fat Loss

Does the word “diet” scare you because you think of deprivation and desperation? What if you could think about your eating plan with a new twist that will put you on the road to successful fat loss without the negative feelings? That’s right, positive feelings and excitement associated with changing your eating habits!

Here’s the secret: ADD to your current “diet” instead of taking away!

You might be asking yourself “how can adding to my plate actually help me lose fat?” Well, the trick is what foods you add. Here’s the BIG surprise: Vegetables and fruits!! While this probably isn’t a really big surprise after all, most people don’t get enough of these foods that are vital for successful fat loss and vital to good health.

If you continue eating the way you do and add healthy fruits and vegetables, not only will you be giving your body vitamins and minerals it needs to function well, you will be ingesting more fiber, feel more satisfied and ultimately consume fewer calories from other sources.

Try for 10 servings of vegetables and fruits daily. Here are examples of serving sizes:
Vegetables
1 cup raw broccoli
½ cup cooked spinach
2 cups Spring mix salad
Fruits
1 medium apple (an apple a day keeps the doctor away!)
1 cup of blueberries
¼ cup dried fruit
1 cup honeydew melon


Challenge yourself to eat Produce and Protein at every meal and snack (and write it down for accountability). This little trick and the proper exercise will help you on your way to successful fat loss so you can Love Your Body and Live Your Life.

In good health,
Marie

Event: Taming The Sugar Monster - Jun 8 @ 7:00pm

I'm excited to bring Csilla Biscoff, Certified Holistic
Nutrionist to you! Come on Tuesday, June 8 at 7:00 P.M. to The
Little Gym, 105 Rt 31 S, Flemington, NJ 08822 for Csilla's
presentation: Taming the Sugar Monster *Do you "need" a candy
bar or soda just to get through the day? *Are you yearning to
lose weight for good? *Would you like to improve your moods,
banish brain fog, triple your energy and boost your libido?

You CAN peel off pounds, gain energy and improve your
relationships just by kicking sugar and refined
carbohydrates.Join Csilla Bischoff, Holistic Health &
Nutrition Counselor (www.csillabischoff.com) for this
interactive workshop and find out why consuming sugar and
refined flour products can wreck havoc on your health,
emotions, and relationships. We'll discuss ways to overcome
sweet cravings that DO NOT involve willpower or deprivation.
You'll leave with new ideas you can use right away. Topics
covered: * dangers of consuming sugar and refined carbs* what
your cravings really mean* why sugar is not the problem but the
solution* sugar's many disguises and how you can eat/shop
smarter* how to balance the up's and down's and eliminate those
mood swings* if sugar substitues are safe* a proven 10-step
solution to deal with your cravings and bingesYummy food
samples will be available Bring a friend! This is a FREE event
and you will learn so much to help you overcome sweet cravings
that might be holding you back from REAL weight loss! It starts
at 7:00, so come a few minutes before to get settled and to
meet Csilla! Please let me know if you can make it. You are
welcome to show up at the last minute, but it would be helpful
if we know in advance that you will be joining us. Thank you
and I'm looking forward to seeing you next Tuesday, June 8 at
7:00 p.m. at The Little Gym in Flemington, 105 Rt 31 S. Marie
V. Ande, BS,
CSCS908-963-5257www.FlemingtonBootCamps.comwww.MarieAnde.blogspot.com

5 Exercise Tips to Help You Save Time & Lose Fat So You Can Love Your Body & Love Your Life!

You want to exercise so you can lose fat and feel better, but you’re just not sure where to begin. You go to the gym and walk around wondering what to do with all of that equipment or it’s overwhelming so you just do what you’ve always done; the same treadmill routine and the same three sets of 20 abdominal crunches and you think “well at least I broke a sweat and that counts for something”? Perhaps you don’t have a gym membership and think you can’t do anything worthwhile at home, so you do…. nothing! Well, I’m here to tell you that exercise doesn’t have to be boring, it doesn’t have to be long, drawn out cardio sessions on the treadmill or stationary bike and you don’t have to go to the gym! However, you do have to follow a few rules to get the most out of your exercise session.

Here are 5 tips to get you on the right path so you can save time while you lose the fat and love your body and your life!

1. Always be safe. If you have underlying health concerns, always ask your doctor before becoming more physically active. Also, listen to your body and if something hurts more than you think it should then don’t be afraid to stop or modify an exercise.

2. You must do strength training. This means that you have to get your muscles stronger by doing more work than they are accustomed to and use some type of resistance. Gravity, inertia, friction, fluid resistance or elasticity can provide this resistance.

3.Think big muscle groups. Forget bicep curls and tricep kickbacks, unless you are bodybuilding these exercises are mostly time wasters. Do multi-joint exercises that build strength and muscles in your legs, back and chest. Lunges, squats and shoulder presses are examples of multi-joint exercises.

4. Go for overall time and use reps and sets as secondary measures. Do a short circuit of exercises for eight minutes. How many rounds can you complete? That is your measure of fitness. As you become more fit, you will be able to do more rounds in the same eight minutes. Here’s an example circuit: 1. 15 Squats 2. 10 Push-ups 3. 20 Bird Dogs.

5. Do your “cardio” afterwards. Hour long cardio for fat burning is just not as effective as short bursts of high intensity activity. It can be as simple as high knee jogging or jumping rope. As long as you are working very hard for at least 20 seconds then recover and go another 20 seconds at a very hard rate, you only have to do 15 minutes! Stop wasting hours being bored!

Follow these basic rules for fun, effective workouts that save you time while you burn fat so you can love your body and love your life!

In good health,

Marie