Burn It Off: Ultimate Metabolism Boosters

STOP!

Before you waste your hard-earned money on trash pills that do NOT work and could mess up your body's chemistry in the rate it can burn fat, listen to this:


While some weight loss programs do work (such as Weight Watchers), the weight loss pills that are on the market are not regulated by the FDA. Some of the ingredients I've seen in these "magic pills" are either useless and/or actually dangerous for your body.


Want an easier and smarter solution?


Try these affordable, safe, and effective options to boost your metabolism and help your body burn fat efficiently.


But remember: There is nothing better than a diet filled with healthy foods, a mind with a healthy attitude, and a body with a healthy regular exercise regimen. There is no magic pill or quick fix, but these excellent foods can help your body utilize missing nutrients that will make you the ultimate fat-burning machine. Read on!


Ultimate Metabolism Boosters


Cayenne Pepper
This hot pepper, along with other chili peppers such as jalapenos and habenaros, includes an ingredient called capsaicin. Why does this help with metabolism? It doubles energy disbursement about 3 hours after a meal and helps decrease appetite. Double punch!


Green Tea
I'm sure you've seen green tea pills on the shelves at the store. Why waste $10 on pills when you can pay $1.50-$2.50 for 20-40 tea bags? Green tea has been known to possess phenols - compounds that offer excellent metabolism boosting properties.


Coffee
While not a weight loss miracle, coffee does contain caffeine, which has been known to increase metabolism and energy expenditure when used in moderation.


Ginger
I bet you didn't think ginger would be on this list! However, it aids in digestion as well as increase body temperature and boosts your fat-burning abilities by 20% after a meal. Don't like the taste? You can purchase ginger pills for a modest price and get the same benefits as fresh ginger.


Water
The simplest component on this list! Drink your water. It not only keeps you hydrated, but banishes bloating, increases the rate of calories burned by 30%, and is a natural appetite suppressant. So drink your water FIRST THING in the morning and throughout the day! I personally carry a big water bottle with me every day.


Apples
Fiber is the fat-burning friend right here. Apples are an excellent source of fiber, which will help keep you full so you eat less overall throughout the day.


Oranges & Grapefruit
When we stress ourselves out, our immune system is compromised and our bodies release cortisol from our adrenal glands. The result? We reach for simple carbohydrates, our cognitive functions become impaired, and we notice an increase in abdominal fat. Vitamin C (1000mg a day) helps us bounce back faster, as well as bring its antioxidant properties to our metabolism for better efficiency.


Yogurt
Dairy, specifically, is known to bring weight loss benefits. The winning combination of calcium, protein, and probiotics (for your digestive tract) makes yogurt one of the best metabolism boosting snacks. But watch out for yogurt loaded with sugar! Also try Greek yogurt, which has double the amount of protein than regular yogurt.


Oatmeal
The complex carbohydrates and fat-soluble fiber in oatmeal helps keep you full and keeps your blood sugar at a stable level. A key tool in your fat loss efforts!


Protein Sources - (Such as Meat, Beans, Dairy, Cheese)
Protein helps keep you feeling satisfied as well as aid in muscle growth after strength training. More muscle (less fat) means more calories burned each day. Look for lean options like skim milk, Greek yogurt, grilled chicken, ground lean turkey or beef, beans (without the sugary BBQ sauce, please!) and 2% milk cheese.


Vitamin B Complex
Eat your nutritious foods and it's the B vitamins that metabolize carbohydrates and convert them for energy, as well as proteins and fats. These vitamins are required to create energy for your body, as well as nervous system function and blood cell physiology.


Now go use your dollars for the good listed above - not for evil pills or gimmicks!


Until next time...


Peace out,


Jen 

3 Formula Series: Sexy Abs Need Abdominal Training!

Two ingredients down - smart nutrition and regular cardio exercise - now it's down to the last ingredient for sexy abs:

Abdominal Training!

It's time to get those muscles toned up.

First things first...

This exercise is one that can done throughout the day - especially those busy days in the office.

1) While sitting (or while standing) up straight, imagine a string is pulling you high from your head.

2) Focus on pulling your navel towards your spine and tighten your abs. (This is known as an isometric contraction.)

3) Hold and release throughout the day - it's a great way to keep those abs in and make you realize they are there!

Time-Tested Abdominal Training Moves:

Reverse Crunch

On your back, bring your knees to a 90 degree angle. With your abs contracted (navel to floor), bring your bum up with your knees still held in 90 degrees. Exhale on up. Repeat 20-25 times

Basic Crunch

Classic ab move, but you want to make sure you are doing it correctly.

On your back, put your hands behind your head, your feet on the ground. Using your abs and shoulders off the ground, exhale and imagine an orange or apple under your neck as you rise - you never want to strain your neck doing this move. Repeat 20-25 times - or set a goal. 100 crunches? 200? See how many you can do.

Want more?

Try a Double Crunch - Bring your knees up in a 90 degree position and crunch the same time you lift your upper body in a crunch.

Side Crunch

Similar to the crunch, you're going to start on your back. Take your knees up to 90 degree angle and lean towards your right side. With your hands behind your head, exhale as you come up in a side crunch. Repeat 20-30 times then switch to your left side.

Plank Position

Start by laying flat on the floor. Bring yourself up to your forearms then press up onto your toes and resting on your elbows. Tilt your pelvis so you do not bring your bum up in the air. Contract your abs and hold for 30-60 seconds. Repeat 5 times.

Pike Crunches

Even more difficult than a Classic OR Double Crunch!

Start on your back and extend your legs. Extend your arms over your head. Contract your abs and bring both your legs (nice and straight) and arms in a "crunch" move to touch. Repeat 20-30 times.

These are classic abdominal moves that will help you obtain those sexy abs this summer season! As my blog progresses, I will post some "interesting" ab moves with photos and/or video to help you get a little crazy. Until then... here's a few to get you started!

More later!

Thanks for reading.

Peace out,

Jen

3 Formula Series: Sexy Abs Need Cardio Exercise!

So, you've cleaned your house of crap food.

It's time for some sweat sessions, my friend!


First off, I am NOT going to use this entry to suggest you go run on the treadmill like some hamster or go forward and back on the elliptical for hours a week. Not only does that work SUCK - it doesn't work. Your time is precious... and those type of machines are not going to give you the best results possible in the shortest amount of time.


Enter: High Intensity Interval Training - or HIIT for short. Your new fat-burning friend in (or outside) the gym. Let me touch on this real quick.


What exactly is HIIT?
High Intensity Interval Training is a form of training that requires you to push your hardest for a short period of time with a short period of rest in between. An example is biking at full-force for one minute, then at a slower pace for one minute, and back up again. Your heart rate has time to rise and a time to come back down for a slight recovery.


Why does HIIT (High Intensity Interval Training) work?
One study in particular, done at Canada's McMaster University, confirmed that high intensity interval training improves muscle growth when done for shorter periods (10 one-minute sprints with one minute period slower pace, 3x a week) than regular moderate long workouts (1 hour, 3x a week). HIIT is so effective because that type of activity triggers similar cellular pathways in the same fashion as endurance training does.


Can anybody do HIIT?
Definitely! However, I would NOT suggest people with special circumstances - such as pregnant, sedentary, overweight, and elderly individuals - use HIIT as their form of cardiovascular exercise. Moderate level activity, such as biking, brisk walking, swimming, etc. are all safe forms to start a great healthy exercise program (and AS ALWAYS - ask your doctor before starting any exercise or nutrition program!). This 3 Formula Series was designed to help you achieve those sexy abs you've always wanted, NOT to give medical advice. My main focus of this particular entry was to get you moving for cardiovascular endurance, which will help you shed fat.

Now on that note...

HIIT is actually very basic. This is my favorite form of fat burning because it is efficient and effective. Personally, I practice this form of training about 2-3 times a week for 30-60 minutes. I do not do this every day. It's not good for your body - it needs rest (lighter day) to recover. If you feel like your fitness level allows you to push even farther with short bursts of intensity here and there, go for it. But if you are starting out, or just want to get yourself focused on a cardio exercise program, try these. They are all great moderate-level, calorie burning workouts:

- Biking

- Jogging

- Walking (briskly)

- Swimming

- Zumba

- Kickboxing

- Dancing

- Rollerskating

- Running

- Stair Climbing

- Hiking

- Rock Climbing

I'm sure there are more to add here, but the whole idea is to get your heart pumping! To benefit simply for your health, fit in a cardiovascular workout 3x a week for 30 minutes. To benefit to shed fat, I would suggest cardio exercise to fit in 4-5x a week for 40-60 minutes.

More soon!

Thank you to all who are reading!

Peace out,

Jen 

3 Formula Series: Sexy Abs Start In The Kitchen (Continued)

If we lived in a perfect world, all it would take is a few crunches, eat your apples, and do a bit of cardio here and there to keep your abs in shape, especially during swimsuit season. 
However!


"There are no shortcuts to any place worth going."
- Beverly Sills

To desire results, you're going to need to work for results! I'm probably preaching to the choir here, but sometimes, the smallest things can get in the way. Hence, here's another tip for you from my 3 Formula Series to get you the best midsection you've ever had.

Six-Pack Destroyers:

Watch out for this little buggers. I want all that hard work you've put forward in your Spinning classes, your concentrated abdominal workouts, and healthy eating to show off!

Clean your diet of...

1) Soda

One of the worst six pack ab offenders! Soda is not only filled with sugar (or artificial sweeteners), but the carbonation will cause your body to bloat. Studies even show that people who drink soda (diet or regular) are fatter. Your risk for obesity goes up by 41%! The University of Texas revealed that soda - most specifically, diet soda - caused a detrimental hormonal response. The result? Cravings for refined carbohydrates, sweets, and increase in calorie intake overall, as well as increase in production of a fat storage hormone.

How to Succeed: Write down the reason why you reach for soda. Remember, we are changing habits to healthier habits for a lifestyle and NOT a quick fix. There are many healthier alternatives that your body will love more - and you will feel the difference, I promise you. Try tea with a sweet alternative like Stevia, iced tea with lemon (no added sugar), even iced water with slices of fruit. There are so many great options out there, I'll tell you it's more fun to discover new teas than just running to the store to get soda.

2) Refined Carbohydrates/Sugar

I'm sure you know about this one. If you strip all the nutrition out of a food, there will be a lack of those great building blocks you're going to need for a head-turning six pack. Let's be real here. We all love more "bang" for our buck. If I told you that you were getting very little quality (nutrition) for how much you spend, wouldn't you want the quality stuff? Do your body a favor. Read the labels. Example: Have you noticed the bleached enriched flour in foods (if you can call them that) like donuts, crackers, cakes, cookies, breads? I'm not doing my laundry! Why would I feed my body bleached enriched bread when I could get a hearty loaf of bread with whole grains that fill me up and make me feel energized? In relation to abs, these white, processed refined carbs cause spikes in insulin and blood sugar, which equals easy fat storage. Get rid of them!

How to Succeed: Make painless changes - switch to whole grain, and make sure the label says WHOLE GRAIN. You can still enjoy your English muffin or piece of toast in the morning, it's just all about the switch to a smarter option.

3) Salt

Chinese buffet, pretzels, frozen meals, hot sauces, processed shelf foods... what do they all have in common? Sodium! ALWAYS, ALWAYS check your sodium before thinking a certain food is a "smart option." Not only does a large amount of sodium in your diet cause bloating, but it raises blood pressure, increases risk for osteoporosis, heart failure, kidney stones, hormonal imbalance, and dehydration. Americans especially consume too much sodium.

How to Succeed: Aim for LESS than 2000mg of sodium a day. Again, read the labels. There are many options out there for reduced sodium, or try your hand at spices - the best way to season food! My favorites include cumin, cayenne, black pepper, garlic powder, and herbs like oregano, basil, thyme, and rosemary.

4) Trans Fats

We're looking at processed foods here. Anything listed as "hydrogenated oil" or "partially hydrogenated oil," PUT BACK. These are toxic not only to your dream six pack, but to your health as well. Some examples of trans fats are crackers, bakery items, margarine, even frozen food items like pizza.

How to Succeed: If you are craving a cookie, make it from scratch with real butter and enjoy it once in a while. DO NOT buy it at the store because of convenience. I am furious that these screwed up oils are on the market! Throw out ANYTHING in your pantry or fridge that has this crap in it. There should be no excuses. Success is obtainable through this move alone, I assure you.

5) High Fructose Corn Syrup

Continuing with the whole "sugar attack" I made earlier, high fructose corn syrup is right up there along with the trans fats. Why is HFCS such a big deal? There's fructose in apples, right?

Fructose is a sugar, but in its natural form like in an apple - that includes fiber, antioxidants, and other needed nutrients - it is great for the human body to use for energy. When you mess up the chemistry, it becomes to the point that the body no longer recognizes that the stomach is full, blood sugar levels and insulin spike, and you lose energy quickly (sugar crash) and again, will encourage fat storage to increase in your midsection, thighs, butt... you get the idea. Fructose in high amounts messes with appetite, therefore making you unaware of the "full" signal we need to know when we've consumed enough. It's not a valuable, smart source of energy! Even in a Princeton University study, they discovered that rats who consumed HFCS gained MORE weight than those who consumed regular table sugar!

How to Succeed: Read your labels, people! I feel like a broken record when I say this, but it's the best way to know what you're putting in your mouth - simple as that. Products like ketchup, salad dressing, fruit drinks, soda pop... they all usually have HFCS. A healthy, sexy six-pack will not thrive under chemistry experiments. Lower that sugar amount - HFCS and table sugar - and you will see great results.

6) Fried Foods (Especially Fries!)

You knew I was getting to this, right? Quick overview here - fried foods are literally drenched in oil, aka fat, to make them crisp. While monosaturated fats are indeed healthier for you than trans fats or saturated fats, they still are fat and should be consumed with caution. Calories are the big deal here. Too many calories in the body means fat on your body, so listen up. French fries especially are a starchy carbohydrate and when you add in all that nasty oil, the greasy feeling you get after you eat them is no fake aftertaste. Again, we're spiking our blood sugar and insulin, making it easy for the body to store those calories as fat. Your six pack abs say NO, THANK YOU!

How to Succeed: Can't live without the taste of fried foods? Bake or broil them! One of my son's favorite meals is chicken tenders, so I'll take chicken breasts, dip them in egg and then dip them in  whole grain bread crumbs. Bake in the oven at 350 degrees for 20-25 minutes and voila! There are alternatives. Feel free to search out the web for recipes!

That about wraps it up with this entry for today. These are excellent examples of what can harm your efforts in obtaining that beach body as well as your health, so I hope you were able to pick something up today.

Remember, you CAN change your lifestyle and you CAN make smarter choices. It's like any other aspect of your life. In return, you'll turn heads. Confidence? Yeah, I think is a great reward in itself.

Take care, everyone.

Jen