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Saturday, July 18, 2009

YOUR BIGGEST FRIENEMY... THE SCALE!

     Weigh yourself once more before we begin K.I.S.S'n and then put the scale away.  You will no longer be a slave to your scale!  Does that make you slightly uncomfortable?  Maybe even a little scared?  Of course it does!  Why?  Because the extra weight that your body is carrying is personal to you.  Those extra pounds, whether 5Ibs or 100Ibs are pounds that you have emotional cultivated.  Loneliness, unhappiness, bad breaks ups, having a baby, getting married, and being promoted are all contributors (good or bad) as to why we gain weight.  The experiences in our lives affect us emotionally and we take it out or celebrate with food, drinks and dessert.       
     At the moment the behavior seems normal and maybe even appropriate but later when the moment is over and the high is gone what do we do?  We judge ourselves, maybe even slightly punish ourselves by doing what?!  Getting on that damn, "shame on you" scale.       
    I want you to understand that this is not about losing weight.  This is about gaining a healthier you.  It's about customizing a lifestyle and body that suits you to a better fit.  This journey will slowly make you your own personal trainer.  You will learn how to talk, treat and teach yourself better by KEEPING IT SIMPLE, SWEETY.  It's time to simplify the problems and create easy solutions. 
Your first steps: 
1.  Weigh yourself one more time on your frienemy (friend/enemy)
2.  Jot the number down on a sticky pad and place it on the scale3.  Find a place to stash your scale (in the trunk or friend's house) and keep it there for 4 wks!  Yes, four wks.  Trust me it's for your own good.  Now stop being lippy before I make you give me 20 push ups! ;)
     From now on you will longer judge yourself by a number.  You will base your achievements and minor set backs by the way that you feel, look in front of a mirror, and the way your clothes fits.     
     This is the beginning of a life change for you.  We will take small steps to reach realistic goals by K.I.S.S'n one day at a time. I heart you.  x  
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Cellulite 101: All you need to know about those pesky lumps on your bum.

What is cellulite and what causes it?

Cellulite is fat tissue that has pushed through connective skin fibers that aging, hormones, poor diet and circulation, as well as lack of exercise have allowed the body to break down over time. 

8 ways to kick cellulite in the butt!

 1. Limit your salt intake—salt absorbs water and too much of it can result in your body retaining the water it consumes.

2. Eat more protein and fiber, as these help to firm up the muscles that keep fat stores in place.     

3. Munch on tomatoes, cabbage, and citrus fruits.  Bioflavonoids found in these foods are also favorable allies since they strengthen capillaries and blood flow (increased circulation loosens cellulite).

4. Drink Green Tea.  The healthful benefits: a potent antioxidant, the herb has been shown to heighten the rate at which the body burns unwanted calories and fat.

5. Burn fat and increase blood flow to skin cells, by EXERCISE!              

6. Get a Massage.  Manually stimulate the circulatory and lymphatic systems that break down fatty tissue.

7. Use a anti-cellulite cream.  Make sure that the product contains caffeine, seaweed, herbs, spices, and/or bioflavonoids that may temporarily lessen evidence of cellulite.                  

8. Use Self Tanner.

Top exercises to help firm bumpy areas.

  • Leg Curls
  • Squats
  • Lunges
  • Adductors
  • Abductors
  • Step Ups

    •  

    The Skinny on Protein Powder...


    A Woman’s typical serving for protein is 20g

    Men's typical serving for protein is 30g to 40g 

    or think approximately 15% to 20% of your daily caloric protein intake. 

    Protein powders for women have less protein, carbs, fats, and sugars than those made for men. They also include vitamins that are especially effective for women, including:

  • vitamin B6
  • folic acid 
  • iron

    • IF your looking for a Protein Powder for Weight Loss:

    Try a soy protein.  Soy protein is low GI and sugar free, making it a good choice for dieters.  Also, be sure to watch sodium levels in protein powders, as well as the inclusion of monosodium glutamate: both of these will accelerate your hunger and have you craving sugary foods.  If weight loss is your primary goal, the protein powder should not contain more than 7g of sugar.  

    Ladies look for a protein powder that is derived from protein isolates, as opposed to concentrates.  Isolates have lower amount of carbs and fats, and they are absorbed quicker into the body.  Also look for casein, whey, and egg white protein in your powder.  Casein and whey are effective in muscle repair and helpful after a workout.  Egg white protein provides a great source of amino acids.  

    6 Reasons why soy protein helps women lose weight: 

    1. It contains lecthin which helps women get rid of cellulite.

    2. It helps with weight control and management during menopause.

    3. It gives you healthier-looking skin, hair and nails by supplying high-quality protein and antioxidants.

    4. It prevents your body from storing fat because it prevents over secretion of insulin.  

    5. Soy protein contains L-tyrosine which  is what they use to in some weight loss pills to increase your metabolism and... L-tyrosine helps you

    burn fat by improving your thyroid gland which regulates your metabolism.

    6. It's rich in isoflavones that lower the amount of fat stored in your body while toning your muscles to increase your metabolism so you can lose lots of weight.

    IF your looking for a Protein for Muscle Growth:

    A 100% whey protein powder that does not contain high fats, sugars, and carbs (to prevent gain weight) is the best choice.   Remember whey is effective in muscle repair and helpful after a workout!

    What's in your bag?

    8 Goodies you should keep in your gym bag!

    • 1. A Gentle Foam Face Cleanser 

    or... running late?  Shhh here's a little secret use 2. BABYWIPES for face and body.
    • 3. A Light-weight Moisturizer: If you suffer from a blush face post workout use one with a yellow tint. 
    See full size image


    • 4. Dry Shampoo: This product is perfect for those who grab a workout during their lunch breaks and don't have time to shampoo, condition, and blow their hair.  They also come in shades that match basic hair colors.
    • 5. A Micro Fiber towel: It feels like a luxuary robe and is great to use during or after workouts because it draws water and sweat faster than ordinary towels.
    • 6. Baby Powder: This will help with post workout sweat. 

    • 7. Deodorant:  Don't put yourself in a stinky situation.

    • 8. Protein Powder or Protein Shake: 
    See full size image

    You have a 60 minute window to consume protein in order to help repair and build muscle after your workout but the sooner you have your protein shake the better you will feel!

    Get intimate with your liquor.

    Veuve Clicquot Yellowboam Galuchat Limited Edition (3-Liter bottle)
    Liquor?  I don't even know her.  Oh, how right you are.
    Know how many empty calories you are drinking!

                        Alcoholic Drink

    Size

    		Calories
    Beerhalf Liter184
    Whisky100ml220
    Gin100ml220
    Brandy100ml220
    Rum100ml220
    Wine red100ml70
    Wine white dry100ml65
    Wine white sweet100ml90
    Rose100ml62
    Champagne100ml126
    Tia Maria100ml155
    Southern Comfort100ml184
    Drambuie100ml184
    Port100ml160
    Martini100ml175
    Malibu100ml204
    Baileys Cream1 glass120
    Bacardi1 glass118

    Latest Fashion Find

    Woman's Reebok Easytone Go Outside

    Overall customer Rating: 
    Price: $109.95
    PureSilver/Steel/Champagne/Shark/White/Blk
    Claims: To help you burn more calories and tone your legs and butt as you move.
    Easy Tone is a cushioning concept designed to help you burn more calories and tone core leg muscles. Large pods of air create super soft cushioning and act similarly to gym stability balls. The extremely soft cushioning enables you to do more work with each step while the stability ball function encourages additional muscle fibers to fire and tone as you move. SmoothFit is an upper technology that provides the ultimate in comfortable fit. All seams are eliminated or sealed both inside and outside the upper. The goal is to create a fit with minimal potential irritation inside a light, flexible, streamlined aesthetic upper. 

    *Also check out Sketchers Shape Up and MBT Footwear.

    Try this!

    Foam Roller
    Have Tight Muscles or a Sore back...
    but can't afford a deep tissue massage?

    Purchase a foam roller (most come with user friendly instructions) to help release tight muscles and help with deep tissue massage.
    Cost: About $20
    Where to find? Sport supply stores or online. 
    * Also can be found in your local gym.