Basic Rules of Weight Loss and Workouts

Most of us realize that whether we like it or not we have to stick to weight loss workouts if we want to shed those extra pounds the right way, the way that will keep them off. There are basic rules of weight loss and workouts to follow to help you succeed. One common mistake that many people make when on a new fitness path and trying to lose weight is that in the first couple of days of their diet they diminish their food intake too much while exercising.

Doing this will not allow you all of the energy you need in order to get through your exercise routine. You'll tire too quickly and may not be able to follow through with your exercise program. Perfecting the delicate balance of eating right and exercise is what will get you to your goal weight and help you meet those set goals.

Many diets suggest that you cut down or even eliminate carbohydrates from your meals. However, you need carbohydrates for energy. Just make sure that you are getting the right kinds of carbohydrates. They should come from foods that are unprocessed and rich in fiber like whole grains, vegetables, fruit, brown rice and potatoes. When you eat the right carbohydrates, you're getting all the necessary fiber and other nutrients that your body needs. You also want to make sure that you are getting enough protein and healthy fat like olive oil, nuts, seeds and fish oil. You should be eating three moderate meals and two snacks or five small meals a day in order to have the energy needed to work out.

When it comes to working out, you need to first assess your current status and determine how in-shape or out-of-shape you are. You'll eventually want to incorporate both aerobics and strength training into your weight loss program, but if you're just starting out you need to start with one and start with a designed program that will allow you to reach your goals in a safe and effective way. In your assessment, be sure consider how much time you can dedicate to your workouts and your preferences.


If your goal is only to lose weight, you can really concentrate on cardio activities to start. Then you should incorporate strength training to tone and build muscle mass, build up your bone density and raise your metabolism, in my opinion strength training rules for caloric burn and a toned healthy look.  You can do five minutes or so of cardio for a warm-up before your strength training routine but save the cardio workout for after your strength training routine so you have the energy for your workout. If you don't have any real specific goals except to lose weight and just live a healthier lifestyle you could alternate days of strength training and aerobics training. This ensures that you will get both in and takes away the boredom of doing the same thing all the time. Also try to mix up what you do for aerobic training and what you do for strength training during your weight loss workouts. I love adding yoga, Barre and hiking to my workouts too. This will keep you engaged and excited for your workout routines!

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Natural Ways to Lose Belly Fat

With all the diet pills and other weight loss programs being offered out there, it can be tempting to think that there is no natural way to lose belly fat. This couldn't be further from the truth. The only long-term solution to toning up is through adopting a healthy eating and exercise program along with a more positive lifestyle. Everything else from weight loss surgery to quick fad diets is a quick fix and probably not the best choice.

In addition to doing abdominal exercises and cardio to lose belly fat you need to be more aware of what you eat. You should eat little and often aiming to have up to six small meals a day. This will accomplish a number of things not least avoiding bloating and cravings, two things that can put off even the most determined dieter. Obviously, you will need to make better choices and follow a sensible eating plan.

Take time to enjoy your food rather than grabbing a quick meal at a fast food restaurant or a frozen or processed dinner in front of your favorite TV show, this is a huge calorie consumer because people tend to eat mindlessly while focusing on the show and not what they are actually eating, also try not to snack straight from the container while sitting in front of the tv or computer, always put the portion in a bowl. Cooking your own food rather than relying on processed or restaurant meals will help you to lose pounds and slim down too. Taking your time and savoring every mouthful and chewing your food will help you to lose weight as well as you are far more likely to stop eating when you are full rather than just finishing what is on your plate.

Drink plenty of water as our brains often confuse hunger with thirst. If you have recently eaten but still feel hungry try drinking a glass of non-carbonated filtered water. You will often find that the "hunger pangs" go away as you quench your thirst. Don't drink a lot with your meals though as the water will dilute the digestive juices, slowing down the whole digestion process and causing waste retention which can lead to gas and bloating. And above all, do not drink soda and sugary drinks.
Steer clear of empty calories when trying to lose stomach fat. These are found in alcohol and fizzy drinks. They have no nutritional value and will play havoc with your plan for firm abs. Having some self-control and learning to say no to some of your favorite foods will help you lose tummy fat. We can all fall in bad habits such as having biscuits every time we have a cup of tea. Cutting out these small snacks will help to reduce your overall calorie intake and thus help you to drop pounds.

But all of the above is worthless unless you start increasing the amount of physical activity you do. You need to add weight training in order to firm up those abs. You need to increase the amount of aerobic exercise as well to increase your overall fitness level but also to help you tone up your whole body, not just the belly area. Speak to the trainer in your local gym about the areas of your body that you particularly want to change and he will help you to develop a workout to target these. Given some time and motivation you will find that the natural way to lose belly fat is the best albeit it might not be the quickest! Here's to a healthy, fit and toned new you!

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The Benefits of Calcium

It is that time of the year again in the Garden State!

Delicious fresh veggies and yummy fruit. And the perfect time for a healthy smoothie too! Today I chose a green one, however, I love the fresh berry ones too. But first, I want to discuss the benefits of calcium in your diet and how to get it with fresh local produce.

Calcium is so important, your body needs calcium to build and maintain strong bones. Your heart muscles and nerves need calcium to function properly too. The exact amount of calcium you need depends on your age and other factors. Growing children and teenagers need more calcium than young adults, while older women need plenty of calcium to prevent osteoporosis and bone loss. People who do not eat enough high-calcium foods should take a calcium supplement, but before you consider a calcium supplement, make sure that you understand how much calcium you actually need, learn the pros and cons of calcium supplements and speak to your physician. This is a great article for more information on calcium from the Mayo Clinic/Calcium

It is best to try to get calcium in the food you eat daily. I personally cannot take a calcium supplement because I find that they bother my stomach, so I make sure to get the daily amount in the food and drinks that I choose. Some of my favorites include edamame, figs, almond butter and fresh fruit sandwiches on organic calcium fortified bread.

Other foods rich in calcium include:

Dairy products such as milk, cheese, and yogurt. If you are lactose intolerant, choose the veggie options.

Leafy, green vegetables, spinach is my favorite, I put spinach in smoothies, salads, soups and omelettes too.

Choose fish with soft bones, such as canned sardines and salmon. Salmon is healthy and easy to buy and prepare.

There are many calcium-enriched foods such as breakfast cereals, fruit juices, orange juice, soy milk, rice drinks and tofu. I buy little edamame packages in the frozen food aisle and defrost them for snacks.

I always feel that greens are a great way to get your daily calcium and help defend those beautiful bones. Here is one of the ways I get my calcium daily, it is so easy to make and take with you in the morning. I use a Nutra-Bullet RX it is affordable and works amazing for smoothies and makes hot soups too.

My Perfect Green Smoothie:
Just place one banana, one cup of low-fat milk or coconut water, 1/4 cup of Greek yogurt, one full cup of kale or spinach and one tablespoon of organic local honey in a blender and mix until it's smooth and you have a very delicious bone defending smoothie. If you like a thicker shake like smoothie just add 1/2 an avocado. Yummy!

Cheers to good health!

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Kick Menopause to the Curb!

Menopause! 

The ugly word, the stage in life that women seem to dread! Menopause can be an easy transition if you change your diet and everyday habits to be a more fit and healthy way of life. Simple changes can really help at this stage in a woman's life. Every week I receive yet another call from an amazing fit woman, a woman who has been working out most of her life, being fit is just a way of life for her, she is a woman that is hitting the "female" fitness road block called MENOPAUSE! She is frustrated and upset that the workouts that she has been doing just do not seem to be working any longer!

Ladies I have said this time and time again, you cannot stay toned and fit by spinning, yoga and running alone. Yes these are a great component of an overall fitness routine and I totally recommend them all, but they are not the ones that will keep your body toned and help your bones at this stage in your life. Too many women are taking cardio based fitness classes and not strength training too. Estrogen levels drop at this stage in your life, your muscles get weaker and muscle loss is inevitable if you do not strength train. An ideal strength training program is three 30-60 minute strength training workouts per week.

Simple facts ladies! Just a few of the many benefits of strength training:
Strengthens muscles
Builds healthy bones
Burns more fat that cardio
Boosts your energy
Keeps your heart healthy and fit

Let us help you kick Peri-Menopause and Menopause to the curb! 

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