Sunday, February 21, 2016

How I Lost "THE" Pooch (Lower belly fat)

How I Lost "THE" Pooch (Lower belly fat)

The eating habits and exercise regimen can flatten your belly bulge.

If you're fed up with people asking you when the baby is due, maybe it's time to get rid of your lower-belly pooch. That excess fat at the bottom of your tummy doesn't benefit your health or your appearance. As a matter of fact the more the excess fat linger around, as you age it can become associated with heart disease. Excessive belly fat can also lead to lower back pain and poor posture. Flattening your belly will take more than just doing lower-abdominal exercises.  These exercises can strengthen your tummy muscles, but won't touch that flabby layer of fat covering them. To say goodbye to that tubby tummy, give your diet and exercise routine a makeover.

Diet Lifestyle - Consider changing your eating habits to avoid excess caloric intake. Replace those morning doughnuts, or fast food breakfast burger, afternoon treats, late-night munchies and calorie filled alcoholic beverages with healthy, low-calorie foods, such as fruits and vegetables, low-fat or non-fat dairy, whole grains and multi-grains. Reduce your portion size by at least 10 percent and consume monounsaturated fats found in olive oil, avocados, and nuts; according to Dr. Oz, the professor of surgery at Columbia University, these foods combat belly fat. Avoid foods such as cookies, margarine, chips, popcorn, soda, cheese, pizza, cake and crackers because these contain trans fats, which, according to the American Council on  Exercise, trigger fat storage in your belly.

Monitor the amount of complex carbohydrates (cornbread, greens with fatty meats, red beans and rice, sauces, gravies, fatty dressings, sugary foods, sodas and high corn fructose. After 7:45pm my last protein drink of the day, I no longer snacked. Now I eat about 5 meals (instead of 6) and I don't eat a lot. I eat protein and a minimum amount of salad with my 2nd, 3rd and 4th meal. I've been doing this for 4 months now, however I noticed a difference I the first two days. As I was reducing my body fat, while adding muscle mass and losing small amounts of weight, I also began to reduce the amount of water I was drinking. From my gallon a day to now 6 months later to 84 ounces. I immediately began to see development of my core. I counted every 8 ounce of liquid to make sure I didn't exceed 84 ounces I a days time.

Exercise - Schedule at least 30-45 minutes of cardiovascular exercise on five days of the week to burn calories. Work up a sweat, exercising at a pace that still allows you to have a conversation. Ride a bike, go jogging or use cardio machines in the gym. For optimal caloric burn, increase your workout duration to one hour. Do different things. Every now and thing choose three machine and do 20 minutes on each machine. Find different ways to challenge your body. If your jogging run for 3 minutes, walk 1 minute, then repeat. Stay there for about two weeks, especially if you've never ran before. After about 4-6 weeks, increase the run to 6 minutes and walk 2 minutes and repeat as you did before. Go outside for a long brisk walk. Then walk some run some, walk some, run some. Keep repeating this process. Find ways to challenge yourself. If possible cardio can be done daily, just to turn your metabolism into fat burning machine.

Strength Training - Lift weights at least three to four times per week, targeting your arms, shoulders, abdominals, legs, hips, chest and back. Strength training stimulates muscle tissue, which boosts your metabolism and burns more calories, that also lead to decreasing your body-fat. The Centers for Disease Control and Prevention suggests using a resistance that's challenging enough so that after the last repetition of each set, you can't do another repetition.

Engaging Lower Body Exercises - Include static presses in your abdominal strengthening routine to target the lower part of your rectus abdominals. Lie face up on the floor, raise your feet to the ceiling and bend your knees 90 degrees. Place your palms on your thighs and suck your tummy in to eliminate the space between your lower back and the floor. Push your hands against your thighs for one second and resist the pressure with your thighs. Don't allow your hands to move your thighs. Complete x30 repetitions and three sets. There's also "old school" 6 inches, lying face up on the floor, hands by your side, while driving lower back into the floor, lift and hold feet 6 inches off the floor, counting 30 seconds each time, rest 5 seconds. Repeat x30.

Then there's the exercises lying face up on the floor, arms to the side, feet up in the air, then lift head and shoulders off the floor being hands up to reach as far toward your toes without being your toes past your waist. Repeat x30. Wall Sit. Sit in 60 seconds increments with a 5 second break repeat x10. Bridges with alternating leg extended in air, counting for 30 seconds each leg, repeat x10. Work your lower abdominals with reverse crunches. Lie on your back with your arms at your sides. Bend your knees and bring them directly over your hips. Curl your pelvis up toward your ribs so your tailbone lifts off the floor. Avoid swinging your legs and using momentum -- only use your lower abdominals with flexed feet to create the motion. Pause one second before lowering your tailbone to the floor. Complete three sets of x30 reverse crunches.

Stretching is just as important as the lower core exercises. Stretch your hip flexors. Sometimes, tight hip flexors can tilt your pelvis forward and increase the arch in your back, resulting in a belly pooch. Step forward with your right foot and lower down as if you're doing a lunge. Place your left knee on the floor and tighten your tush, pushing it slightly forward so you feel a stretch in your hips. Extend your left arm to the ceiling and lean to your right to emphasize the stretch in your hips.

Hold this position for 30 seconds and repeat it three times before switching legs. Repeat x10

Saturday, February 13, 2016



Ridding the Guilt to Make Gains Pt.1

Fear of falling on your fitness journey will only lead poor results. I want to share with you my thoughts on ways to rethink your motivation so you never want to skip a workout - but couldn't care less even if you do.

Has your workout routine become a chore that you need to check off your "to-do" list? Do your force yourself into the gym for fear of gaining weight or missing your daily chat with your walking  buddy as you leisurely walk on the treadmill....for an hour or it a consequence of punishment you choose because you dranked too much or ate the wrong food choices?

After reading the above statements, does any of it sounds familiar? Now may be a good time to rethink your relationship with fitness. Remember what you're doing is for yourself because exercise is one of the truest forms self-love. Taking care of yourself. Watching how you care for your self and what you're putting in your body will show up through aging process.

Negative pressure due to fear of failure will only motivate you temporarily and most like will cause you to rebel against your fitness goals. That's "fitness goal". Having a goal beyond just losing weight is always a great motivator for success. Example: to have better posture, stronger bones, great stamina and endurance or sculpt body. Your motivation is much more likely to last if it comes from a positive place.

In exercising we work to care of our bodies and our minds, to live long and healthy lives. Yes we want to all look physically great and looking great makes us feel great. (Though it should be the other way around.) when this becomes our sole focus of our fitness goals we tend to sabotage ourselves with negative thoughts, like we're not reaching our weight goals fast enough, my clothes still don't fit right or yeah I can skip exercising its not working anyways. We definitely don't want our thoughts to hinder us from why we originally started exercising. We must always remember it reward ourselves along way and never see bodies in a negative way.

Tuesday, January 26, 2016

“Your life mission is not your decision but instead your discovery.”

Excerpt From: Evelyn D. Watkins. “Your Next Chapter.”

Sunday, January 24, 2016

Resisting Sugar Craving

Resisting Sugar Cravings

While excusing yourself from sugary celebrations is no fun, neither is dealing with a post-sugar-binge hangover. And on top of it, the more sugar you eat, the more you crave — it can take a days, weeks even months to get over an addiction to refined sugar once you start. Not only that, studies have shown that eating too much refined sugar can speed up your body's aging process. Sidebar: You can reverse the aging process. If you know you can't resist sweet temptations, read on to learn nutritionist-approved strategies that will keep you to get on the right track.

Choose wisely: If you're going to indulge, go for seasonal sweets that you know you can't get when it's not the holidays. "However, You can have chocolate any time of the year." Go for a seasonal dessert you crave all year, like a treat from an ice cream truck in the Summer or pumpkin pie in the Fall. Just remember that just because these treats are only available for a limited time doesn't mean you should go overboard. Practice portion control by having a plan, Like the three bite rule.

Think positive: Set yourself up for success by telling yourself that you got this. "Words are powerful." (Biblically speaking "our words create our world around us.") If you think resisting sugar is going to be hard, it will be hard. Change that negative self-talk if you are going to take control of your diet and your health. Believe you can do this!

Not being hungry is key: Wow, that's easier said than done. How many time have you started out to make a change in something or break a habit, then found yourself wanting it more and more. Don't want to chow down on the entire candy bowl? Set yourself up for success by eating a balanced meal or snack every two and a half to three hours. I recommends three protein-rich meals and two protein-rich snacks every day to help you resist cravings. "I usually pack my lunch and snacks each day, everywhere i go, so I don't give into the temptation that is all around me."

Know that cravings might be something else: Before you reach for that peanut butter cup, think about what you really need. "People mistake thirst for hunger or craving." "That dip in energy that sends you hunting for a snack is often just a sign of dehydration. So hydrate and hydrate and drink water, water, water." A favorite for me is to spruce up my water by way of "spa water" — water infused with your favorite fruits — to hit sugar cravings the natural way. There's also a fruit flavored water sold in HEB and SAMs stores, with no sugar added, and 0 calories. If you are craving a treat, opt for a small piece of dark chocolate or a single-serving yogurt that comes with sweet mix-ins like chocolate.

Don't dwell: Tried your best, but couldn't resist the siren song of holiday treats? Don't beat yourself up about it. "Forgive yourself and get back on track." "Forgiving and being kind to others (as well as yourself!) boosts self-esteem and gratitude for what you have (thus combating the negative self-talk that can send you running for the cookie jar) and gives you the same endorphin rush as sugar." Afterward, make sure your next meal is only when you are hungry. Exercise is also an important key. Go for a long walk or exercise. Go to bed early, get plenty of rest, to not have late night cravings that can only sabotage your goal. Make a "Resolve to eat healthier at your next meal, then load up on plenty of fiber-rich foods like fruits, vegetables, whole grains. Be sure to also include lean sources of protein, which help to keep you satisfied."

Saturday, January 23, 2016


Set exact times that you will be exercising throughout the day, lock these times in your weekly calendar, try and exercise with a friend or friends so you hold each other accountable, rain, hail or shine. However, if working out with a friend is distracting, then either hire a trainer or work out solo. When the alarms sounds at six o'clock, when it's pitch black and cold out, you're a lot more likely to press snooze a few times and stay in your warm bed if you don't have a regular exercise schedule that includes a variety of types of workouts. Always plan your workout plan ahead of times so that you don't waste time wondering what to do when you get there. 


Whole foods mainly consisting of vegetables, lean protein sources and healthy fats are where we need to get our calories from, and not from alcohol and sugar. 

The key is to use high-fibre vegetables, some fruit and healthy fats from avocado, almonds etc. If you put a few of these healthy food sources into your body before a party, then you will have stronger will power when the potato chips and candy is being passed around. I always pre-plan what I'm going to eat and daily I prepare my meals so in never guessing nor do I ever eat garbage. 

It is statistically proven that when we leave the house we take in over 40% more calories then if we were to eat at home. A high amount of this eating isn;t related to hunger, it's more so that there are tempting food options that you wouldn't normally get to choose from.


If you know you are going to overeat and enjoy a few extra calories then plan in advance. Do a workout a few hours before, this will activate your metabolism and bring your muscle cells to the 

Friday, January 22, 2016

18 Ways to Speed up Your Metabolism

 18 Ways to Boost Your Metabolism Without Exercising

Are you trying to shed some pounds before the start of summer, a big 40th, 40th or 50th birthday get the idea, or some other important event?  Or are you happy with where you’re at and just want to maintain your healthy body?

Your metabolism could be your worst enemy! Choosing the wrong foods and activities could be sabotaging your hard-earned progress and standing in the way of you reaching your goals. Makes you wonder, Is it really possible?

However,  you’re in luck! This guide gives you everything you need to know to transform your body into a calorie-burning machine, all without alternating your exercise routine.

1.) Sipping on Pure Green Tea: Green tea contains the antioxidant catechin which raises resting metabolism by about 4%. That means you’ll be burning about 80 more calories per day without making any other changes, even while you sleep. Catechins, the major component of green tea extract, have various physiologic effects. There are few studies, however, on the effects of catechins on body fat reduction in humans.

2.) Down That Yogurt: The high amounts of calcium found in dairy products aren’t only good for your bones, they also kick up your metabolism. Tell your body to start shedding fat by making sure you’re getting three servings of dairy per day.

3.) Kick Up the Spice: Adding in favor-packed spices like cayenne to your recipes will not only kick up your food’s taste, but also your body’s temperature. This in turn gets your metabolism moving at full blast without adding huge amounts of calories to your meal.

4.) Load Up on Protein: Lean protein sources like chicken, turkey or fish require more energy for your body to digest than less-filling pastas and processed foods. Make quality proteins a focus of each meal. When you can’t find time to cook, turn to a quick and cheap alternative like a protein shake or albacore prepackaged or personal can tuna.

5.) Don’t Forget the Nuts: Nuts such as pecans and walnuts are great sources for magnesium which has been shown to boost metabolism. They’re also very dense in calories, so enjoy in small quantities.

6.) Use an All-Natural Supplement: Raspberry Keytone or Green Tea Natural supplements contains Forskolin, a root extract which was recently discovered to have incredible weight loss benefits. Block fat, which in turn build lean muscle mass, and turn your body into a calorie-burning machine. It also acts as an appetite suppressant and even works without diet or exercise.

7.) Get Rid of Stress: It doesn’t just ruin your day – stress also triggers a rise in your cortisol levels which prevents your body from burning fat. During stressful moments, try and find a few moments to yourself to do some deep breathing and calm yourself.

8.) Have a Bedtime Snack (2 hours before laying down):  Sounds strange, right? But having a low-calorie treat before going to sleep helps to regulate your blood sugar levels and keep them from crashing. Low blood sugar eats away at lean muscle, which in turn slows your metabolism.

9.) Always Eat Your Breakfast: You’ve been fasting all night, and the first thing your body needs to get your metabolism going in the morning is food and a full 8 ounce glass of water. Eat within an hour of getting out of bed or your body will start to retain fat in an attempt to conserve energy.

10.) Eat Whole/Multi Grains: Foods high in grains take up more room in your stomach and generally make you do more work to chew. Keep your metabolic fire burning by eating a diet rich in foods like brown rice, oatmeal, quinoa, and whole wheat bread.

11.) Eat Your Fruits and Veggies: Chewing burns calories and gets your metabolism going, so turn to something nutritious with a crunch like whole to boost metabolism.

12.) Choose Sweet Potatoes: They’re not just tasty. Sweet potatoes are high in vitamins, anti-inflammatories, and adiponectin, a hormone which regulates your blood sugar and has a positive effect on metabolism.

13.) Don’t Skip Meals: While lowering the amount you eat everyday will help you shed those pounds, skipping meals is a dangerous decision. This could trick your body into thinking you’re starving, sending it into conservation mode. Keep your metabolism humming and those calories burning by eating 4 to 6 small, healthy meals a day (depending the amount of hours you're awake).

14.) Add Cinnamon: Toss in just a bit of cinnamon with your oatmeal, whole wheat toast, morning coffee or  sprinkle a teaspoon over some roasted nuts to begin your day with a boosted metabolism.

15.) Choose Dark Chocolate: Boosting your metabolism is among the many health benefits of the super food dark chocolate. That’s because it contains caffeine as well as the antioxidant catechin. Just don’t go overboard!how to boost your metabolism.

16.) Drink More Water: Whether you’re trying to learn how to boost your metabolism or not, most of us are not drinking enough water. Make sure you’re getting 8 glasses, or about 64 ounces, per day to keep the fat burning.

17.) Get Plenty of Sleep: You probably know from experience that not getting enough sleep makes it harder to concentrate during work or school, but it’s hurting you in other ways as well. Studies have shown that weight gain and not getting enough sleep are linked. Aim for 7 to 8 hours per night. I know people who say I don't need that much sleep, but I do. If my day is long and I have night classes I often time take a 15 minute.

18.) Avoid Processed Carbs: These empty calories not only leave you feeling hungry again soon after, but also send signals to your body to start storing fat. If you decide to have some chips or candy pair it with something spicy to keep your metabolism in fat burning mode.

Those don’t sound so hard, do they? After all, who could argue with more chocolate or more sleep? And remember, if you really want to kick things up by reducing belly fat and adding lean muscle.