Start now !

Instead of feeling bad/guilty/pissed/annoyed in regards to the oh-so-annoying bloat, try nipping that rubbish in the bud. What’s done is done. A lot of you have e-mailed me concerned about the overindulging. Look, it’s normal to overeat occassionally. Now it’s time to leave the pity party & take action. Leave the past in the past.

Ya get me ; )?

Here’s some tips/tricks to avoid those bloats and kilos:

1.} Water. Ya, ya, ya. You hear this all the time. There’s a reason it’s number one on the list. Drink it until you feel like you’re about to give birth.

2.} Light Soda. Since you’ll most likely be drinking more than usual around the holidays and occassions or when you over-indulge, try to avoid it if there’s no celebrations going on. When you do end up drinking, stick to diet, light or zero.

3.} Motivate yourself. If you’re laying around like a slob & complaining, peel yourself from the coach & squeeze in an hour workout. Be productive/disciplined.

4.} Eat clean. Examples? cottage cheese, low-carb bread, berries, any type of vegetable, quinoa, fresh soups, sliced cucumber with light cheese ,salt and pepper chicken,  tuna fish, blah, blah. Pretty simple, since there’s tons of options!

5.} Green tea. People do not understand how  beneficial green tea is. shoot for two cups a day. It speeds the metabolism, cleanses the system, & contains tons of lovely antioxidants.

6.} Vitamins. Ok. So lately I have been trying to get my vitamins from food. Calcium, D3, B12, etc. can all be found in the food you’re eating. Why take a pill when you eat something delicious? Speaking of vitamins… try a B12 shot. I love these yet im horrified of needles, but if you arent then get a shot. also buy vitamins if you feel you wont get it in your food.

7.} Tan. Because it just makes everything look better.you always need Vitamin D. Some people look best with light skin, if you’re one of those peeps- lucky you.

8.} Kick up your workouts. Whatever you’re used to doing throughout the year, kick it up a notch. You’ll feel better & you’ll look better. No excuses!

9.} Stop projecting negativity. To look fab, you have to feel fab. Beating yourself up isn’t the answer. Changing the solution to your problem is.

10.} MyFitnessPal app. Now for the best tip ever…Get the app called MyFitnessPal on iphone or ipad; if you’re freaking about not going crazy, this is a real problem solver. It seriously, really, without a doubt keeps your ass in check

Stop being lazy!

What’s a girl to do when I wake up with limited time to get ready (shower, brush my teeth, make breakfast, check assignments, check e-mails, blah, blah, blah)? There’s way too much to do in a day, so this trick makes life a little less stressful. Plus!!! It provides an extra push to get my ass to the gym.

Fun fact ( I dieeee over this! ): Kim Kardashian has admitted that she sleeps in her gym clothes. I love when she tweeted this: “Is it weird if I sleep in my workout clothes so I can get up early at 6am and work out? It will force me to and save time!”. I mean, that’s real dedication. There really is no excuse with Kim’s trick.

And although I’m not telling anyone to sleep in their Lulu’s, it certainly doesn’t kill you to be prepared.

Trust me…this lil trick works like a charm. Lay some workout swag out tonight so there’s no excuse not to sweat in the AM

My rules to being fabulous!

Some of you have e-mailed about my diet.

And I don’t really diet.

The lifestyle I’ve adapted is called the 80/20 rule. I eat DAMN amazing eighty percent of the time & the other twenty percent I treat myself.

Think of it like this: if I ate perfect 24/7, I’d be a real bore. If I ate like shit 100% of my life, I’d be an unhappy fatso. To be nice, sometimes you gotta be naughty. Ta da- the 80/20 rule.

Balance your diet like a bank account. If you’re eating pizza, add vegetables. If you’re drinking Soda, eat a salad & protein. If you ate like crap one day, eat clean for the next two.

It’s not rocket science.

Victoria’s Secret model, Miranda Kerr said, “I adopt the 80/20 rule. 80% healthy and organic, 20% indulgent and that works for me and my body personally. I indulge occasionally and avoid counting calories.”

Her body is insane. She maintains a realistic & relatable approach towards eating. I love.

My version of the 80/20 rule is simple. Eighty percent of the time I’ll fill up on fruits, vegetables, cold pressed juices, hot water and lemon, herbs, spices, water, tons of cauliflower,  sandwiches wrapped in lettuce. I save my indulgences for key ice cream, soda, a slice of margarita pizza, a piece of cinnamon and honey toast, chips/salsa, or some sweets. But again, this happens only twenty percent ( sometimes less ) of the time. Being conscious of what you put in your mouth is very important.

At the end of day: it’s all about balance, balance, balance

lazy lazy lazy ! Get going !

Dear Whoever is Laying Around Like a Lazy Slob Today,

Dear whoever is laying around like a lazy slob today [ you know who you are ],

Is it too much to ask to peel yourself from the couch, turn off the TV, & move your body?

Maybe even, I don’t know, get crazy & walk with your kids or dog around the block? Doing nothing is really doing nothing for you.

Get up now {!!!} to improve your health AND your mood. Hike, do some errands, run the beach, go walk around the mall, gym, or just get outside & MOVE. I promise, you’ll thank yourself later!

stress! stress! stress!

 

 

These past two weeks have been way more stressful than usual. I’ve been trying to juggle a hundred different things & it feels like I’m working 24/7. It just seems hard to well, relax.

Even when I should be relaxing, it’s not happening.

Lately it’s been go, go, go. Between a million e-mails about this blog, studying, assignments, reading cases, family, friends, etc IM POOPED!

 

I mean, does anyone else feel like there really, seriously isn’t enough hours in the day? Geezzzzzz.

 

Anyway, enough of the Debbie Downer crap…

 

These are the ways I’ve been dealing with the chaos. They’re all simple, natural remedies but each one has been helping me decompress.

 

How I say buh-bye to stress:

+ Ice cream fizzies + candles make for a the perf bubble bath. Add some hot water and lemon & I’m chilling.

 

+ musk & kukui nut body oils…because they’re just yummy.

 

+ Cucumber slices for my eyes…my mom swears by this.

 

+ And last but def not least, lavender aromatherapy. Call me crazy but I add a few drops plus water into a mini spray bottle ( << just like a magician!! ) & then spritz it my pillow. and then i take long, deep breaths ; ). Ahhhh.

 

Obviously my number one stress cure is a workout. But I’m sure you already knew that.

 

Happy Friday!

Hey fatty!

Reasons you may not be getting fat loss results

Not Sure where to start?
There are so many different diets and exercise programs out there, and so many are conflicting.
The best thing you can do is do your research and make a choice. Don’t worry if something you try doesn’t work for you; you can always try something else as everyone is different. What works for your friend or someone else may not work for you. It may take some time to get it right, be patient you will get there if you keep going; this is your long-term health, not a quick fix. Get professional help if you need to.
Make sure you ditch the scales, get a tape measure, and get your body fat measured, take progress pictures and use a mirror.
Don’t do too much, too soon.
Remember the term baby steps; make small changes over time. Just as an example, just by cutting back on sugar refined foods and fizzy drinks is a start, then you can think about introducing more fruit, vegetables and drink more water once you’ve conquered your first step. Change is hard, make small gradual changes and build on that. The last thing you want to do is a rush things, set unrealistic timeframes and goals. Keep a food and workout diary so you can’t lie to yourself, it’s known that keeping track of your progress is the best way to success.

Lacking consistency
You do great for 5 days, then crash for the next 5 days or so, and then you start again (usually on a Monday). Don’t worry to much about the odd day here and there, we are only human and you’re not going to undo all your hard work in a couple of days. But, having a week off here and there is going to undo some of last week’s hard work. Think of how well you did, and how proud you were when you felt great and saw results in the mirror. Keep reminding yourself of how great that feels, and keep visual images of your goals in site to help keep you on track.
Avoid the extremes of binging and then starving yourself, you’re going to play havoc with your metabolism. If you do binge (try not to please) don’t starve yourself after, just get back on track with healthy eating (any day of the week, not just on a Monday), do some exercise and don’t dwell on it, learn from how rubbish you felt, remember what triggered it, avoid that feeling in the future and don’t do it again.
You’re eating more than you should, without realising.
Even if you are eating healthy, if you’re not in calorie deficit you’re not going to burn away that excess fat. If you have too much fat that means you have been consuming more calories than your body uses, which has made your body store the excess calories as fat. Check potion sizes, use measuring devices and use smaller plates. Workout how much you should be consuming a day and keep a food dairy.
Don’t over compensate for exercise either, and don’t be tempted to reward yourself with an edible treat after a workout. You’re just going to increase your calorie intake, which can lead to fat gain and undo all your hard work. Don’t over estimate how much you may have actually worked off.

You’re not eating enough.
Not eating enough and skipping meals will make it very difficult for you to shed those extra pounds. Your body will go into starvation mode; this your body’s way of protecting its self. It will hoard anything you eat and store it away as fat, and slow down your metabolism. This will make it very difficult to lose excess fat. Eating 5-6 small meals a day, roughly every 3 hours will keep your metabolism up. NOT BIG MEALS AND NOT FATTENING ONES EITHER.
To many empty calories, hidden calories and calorific drinks.
This includes fizzy drinks and liquid calories. Every calorie counts, and you may not realise how many calories are in your soft drinks and beverages and don’t account for them, even that milk and sugar you just put in your coffee.
Remember to count the butter and dressings you add to your food etc. Be aware of mindless eating, how many times did you reach into that bag of sweets or chocolate whist watching TV without noticing?
Resisting temptation is the hardest; do you want that waste on your waistline? If you want to snack on delicious chocolates and treats every now and then, set a day aside and allow yourself one free/cheat/refeed/reward meal without the guilt, that’s how most of us keep sane. Think, “we can have it, just not till later” this will allow you to keep on track and learn discipline. Trust me it does get easier, either that or you just get better.

You’re not exercising.
A sedentary lifestyle isn’t good for health anyway, but if you are trying to lose those extra kilos, exercise will help greatly as well as improve overall health. Starting at 20 minutes a day is something, and you can build on that as fitness improves. Get a home workout DVD, go for a brisk walk/jog/run, get a personal trainer, join a gym, go to a local dance glass, go swimming, martial arts, the list goes on. There are so many ways to incorporate fitness into your life.
If you want to step it up, include resistance (strength) training with interval cardio, and keep it fresh and varied. Work hard!
EXCUSES!!
You’re too tired, I’ll go tomorrow, I’ll wait until Monday, I’m too busy, I’ll wait until after the party, the list goes on. You have to take responsibility and not blame it on others or situations, you’re only cheating yourself. How much do you want this? Now take charge of your life, no excuses, you want this! Set goals, make plans and make it happen!

The common Sense Diet

 

 

What would happen if you ate chocolate chip cookie dough for every meal for two weeks straight? Conventional wisdom says "disaster." And yet this is exactly how Geneen Roth, author of many books on intuitive eating, saved her sanity, gave up dieting forever, and ultimately lost 18 kilos (and kept it off for more than two decades).

Roth's story started like many others with chronic yo-yo dieting and chronic body dissatisfaction, but instead of continuing down that road, one day Roth decided she was finished telling her body what it should and shouldn't eat. It was time to let her body tell her what it wanted. This small change turned into a revolution, and by the time I discovered Intuitive Eating three years ago, it had grown into a phenomenon of Oprah-level proportions. (Seriously--Oprah loves Roth.)

What is Intuitive Eating?

Intuitive Eating (IE) is a style of non-dieting that teaches people to trust their body's signals--the opposite of what most diets do. Rather than trying to "suppress your appetite" or "stoke your metabolism," you focus on eating what your body tells you it needs and wants and stopping when you are full. Therein lies the best part of Intuitive Eating: you eat what you truly want, when you want it. It's also the hardest part: you eat whatever you truly want, only when you truly want it.

A common misconception with IE is that it's a no-holds-barred food fest where you eat anything and everything without limits. While that may sound like diet heaven at first, it would not make your body feel good in the end. And eating what makes your body feel its best is exactly what you are trying to do. You discover pretty quickly--once you start paying attention--that eating bags of jelly beans every day makes you feel tired and sick, while filling up on a salad with protein, veggies, and homemade dressing is energizing (and delicious). It's that slight change of perspective--it's not that the jelly beans are "bad" or "off limits" but rather that you don't feel good when you eat a lot of them--that makes all the difference.

Why I Chose Intuitive Eating
It's a mistake to deprive your body of everything, especially when you won't be able to keep it up. Eating everything in moderation allows for you to stick to your diet and once you do eat something, your body wont react badly to it. Eat in moderation and remember your goals

 

How to Start Eating Intuitively
The first step is making these two little changes:

1. Eat un-distracted. Sit down with no books, no TV, no computers, and (at first) no serious conversation to distract you. Without making judgments about it, you want to pay attention to everything you eat. Note how it tastes, how it smells, how you feel when you eat it.

2. Eat only when you are hungry and stop when you are full. I thought that years of stifling, ignoring, or masking my body's hunger cues would make this impossible for me, but our bodies are smart. As I learned to trust mine, I learned that it would, in fact, tell me when it needed food and when it didn't.

It's hard to eat this way in a world with TV screens in restaurant tables and unlimited appetizers. Pushing away your plate when everyone else is still digging into their food is hard. Eating a piece of rich dark chocolate when everyone else is giving up sugar is hard. But none of it is as hard as fighting your body for the rest of your life. Doing these two things will make a huge difference in how you think about food. Food is not a punishment or forbidden fruit or even a decadent excess; it's a life-sustaining gift.