Weight Loss Tricks That Aren’t About Calories

While a healthy diet and portion control are key to weight loss and maintenance, there are some non-food related tricks that can help you achieve and maintain your goal.

Don’t skimp on sleep. 

“Not getting enough sleep is known to lead to poor nutritional choices, like donuts for breakfast or fast food for lunch, as well as overeating,” says Dr. Mary Ellen Moore, a family medicine physician affiliated with Advocate Christ Medical Center in Illinois, USA.

In fact, University of Chicago researchers found lack of sleep caused bad food choices, overnight overeating and eventually, weight gain.

Choose non-food related activities.

“Our culture is heavily geared toward activities and celebrations that include food and calories, including happy hour, dinners out and sporting event parties,” says Dr. Moore. “Instead of meeting friends for a meal and drinks, suggest going to a museum, taking a class like painting or jewelry making or participating in an outdoor activity such as a walking/running group, riding bikes or kayaking.

Visualize the life you want. 

When making a lifestyle change, it’s imperative that you visualize the end result and how you will get there.

“If something doesn’t help you to hit your goal and achieve the life you want, then you need to reevaluate its role in your journey,” says Dr. Moore, who adds this could include activities that, and people who, sabotage your goals, restaurants that don’t serve healthy options or something as simple as avoiding the break room at work if it’s filled with unhealthy snacks.

Don’t keep too-big clothes for “just-in-case.

” Sure, keep a pair of pants to give yourself a visual of how far you have come, but once clothes become too big, either have them altered or donate them. “Don’t give yourself the option of having a wardrobe you can wear if you gain the weight back,” says Dr. Moore. “You are making a lifestyle change.”

Have a goal outfit. 

This could be a pair of jeans you want to fit in again or a new outfit you are working towards. Be sure to display it prominently as encouragement. “Don’t buy something more than two sizes below where you are now, or you could get discouraged,” says Dr. Moore.

Find exercise you enjoy. 

“Working out is good for weight loss, maintenance, physical health and mental health, so it’s important to find activities you like and can maintain,” says Dr. Moore, who recommends exercising 3-5 times a week for 20-30 minutes at a minimum.

And, according to research from the Cornell Food and Brand Lab, those who enjoy their workouts may even eliminate the desire to indulge in extra calories.

Join a support group. 

You can also join in-person accountability groups (like Weight Watchers), an online accountability/fitness group or start your own support group with friends, family or colleagues. “Having others share your journey can be helpful for encouragement and motivation,” says Dr. Moore. However, she advises that you speak with your physician before beginning any fitness or weight loss program.

Stay busy. 

When you are busy pursing active activities (not Netflix binges or movie marathons) that interest you, you won’t have the time or inclination to snack out of boredom or habit. If you have always wanted to explore painting or archery, now is the time to try!

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Getting Real....."Fitness Is Not a Look" Says California Gym Owner

Forget chiseled six-packs and sculpted shoulders—one gym wants to get real about what working out really looks like.

Sometimes, it seems like every gym ad or workout photo has a woman in her sports bra with a perfectly flat tummy peeking over her short-shorts, showing off her endless legs. And when you're not a fitness model—which hey, most of us aren't—those same advertisements can make you feel way less than when going to the gym. Which is exactly the opposite of how you should feel: The gym is a place of empowerment, where you can spend time on yourself, for yourself, getting healthier and happier with each visit.

Thankfully, Surf City Fit Club in Huntington Beach, California. is fighting back against the slew of six-packs and zero percent body fat in photos by rolling out advertisements featuring photos of their actual members sweating it out at the gym.

Located in Orange County—yes, the Real Housewives' Orange county—where image is of paramount importance (at least according to those women in the show), gym owner Michelle Burmaster was looking to bust wellness world stereotypes with her latest project: the creation of "real" stock photos for fitness trainers, gyms and bloggers to use on their sites, in advertisements, and more. For $45 each, a relative bargain the stock photo world, you can purchase Burmaster's images of various exercisers—herself included—getting sweaty while looking incredibly, well, real. Unsurprisingly, they're sold at realbodyfitnessphotos.com.

"On a lot of levels, fitness is not a look," Burmaster told the Orange County Register. "It is what you can do; it's your health. And when you see a picture of a woman with a six-pack, that six-pack is largely hereditary. It has a lot to do with genetics. It's selling them on something that's not attainable and drives them to unhealthy behaviors."

What's amazing, though, is that the members of Surf City Fit Club haven't shied away from the spotlight; instead, they've embraced it, relishing in the chance to share their photos as a real-talk alternative to the mythical, smiling weight-lifting skinny minnies. They're also cognizant of how far they've all come in their individual fitness journeys, even if they still are nothing like a "traditional fitness model."

Likewise, Burmaster is hoping that her images help inspire more people to go to the gym, in Huntington Beach and across the globe. Her members are also—and hey, we are too.

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Epic Music Mix/Motivational Speech for Workouts

Whilst searching for something to watch/listen to, whilst doing a home workout recently...I came across this EPIC MIX! 
I hope it gets you as fired up as it got me.  Let me know if you enjoy it and I'll happily find / post more. 
Enjoy x

Inspiring Stories: Life Lessons with Mo Farah

Mo Farah, British distance running champion, discussed the highs of double-gold medal success, the importance of family and his love of a good cheeseburger in the July 2013 issue of Healthy. 

What’s your favourite expression?

It has to be ‘go hard or go home’. That was certainly relevant when I was at the Olympics, and that mentality would have been true for 99 per cent of the competitors. Either give it absolutely everything you have in the tank, or get the hell out of there!

What’s your health mantra?
It’s not as brutal as some athletes – it’s ‘eat normally, but healthily’. People get hung up on diet, but an athlete will always be able to burn off whatever is necessary. Even on an amateur level, staying in shape is as much about exercising as it is eating, so it’s all about finding that balance.

What makes you happy?
My family. When they’re happy, I’m happy. There is nothing else I care about, not even medals. And being healthy is a big thing as well. You cannot put a price on that feeling you get when you have just had a good run or a decent workout. Similarly, when you ignore the chocolate and eat fruit instead. Being happy is about being healthy and ensuring that those around you are content. I think we’re pretty simple creatures like that.

Mo Farah: "If you work hard, you get rewarded"

What is your first memory?
That would be playing football when I was three. As a lad, I always wanted to grow up to play for Arsenal. Failed!

Who do you most admire and why?
Paula Radcliffe has been the biggest inspiration for me. It’s really surprising how many athletes also share an admiration for her and what she achieved. Also, she has offered me some fantastic words of advice and encouragement along the way. I’ve banked everything she’s said.

What is the character trait you like the best in yourself?
I really believe in honesty, fairness and friendship. You should offer that to other people anyway, but when it comes to you first you must always pay it back any way you can. The Olympic village [in London 2012] was incredible for meeting people who, like you, had dedicated so much to achieving their goals, and there was such a mutual respect for one another, even though many of us were rivals. It was really special and so memorable.

And in others?
Patience, I guess. I’m always in a hurry, so it’d be nice to take the more relaxed view that a lot of other people have. I’m still working on that one.

What’s the most important lesson life has taught you?
If you work hard, you get rewarded. That’s what I will teach my children. I think that’s the vital life lesson that we should all try to live by. If you don’t want to put the effort in, then fine, but you can’t then complain if you don’t feel you’re getting the most out of life.

For the full interview, see source: healthy-magazine.co.uk
By Francesca Specter

Best Lower Abs Workout | Natalie Jill

Why Wait Until Monday?

Like many of us I've been in the position on a Tuesday or a Wednesday where I miss a workout or eat a piece of cake I wasn't planning on. As the surge of guilt runs through me, I quickly brush it aside with "It's okay, I'll start again on Monday." I'm as guilty of this as everyone else, and am glad to see I’m not alone – it’s quite amusing to hear many of my friends use the same excuse, as they casually stuff an Oreo in their mouth. In fact, when you’re trying to eat healthy (or follow a diet), I think it’s written somewhere that the #1 excuse or justification is always the “I’ll wait until Monday” approach.

My question is, why? Why do we put off our lives for "Mondays"

or "Next Week" for that matter?  

So you ate a piece of cake and are feeling guilty; instead of then excusing the rest of the week as a “lost cause”, instead focus on your next opportunity to make the right decision. Just do better your next meal. Logically if on Wednesday you make a bad food choice or don't exercise wouldn't it make more sense to pick up the next meal and do better and exercise the NEXT day and still have a solid week instead of putting off until Monday? Throwing away Wednesday-Sunday because a slip up on Tuesday or Wednesday isn't going to get you the results you want. Why waste away today for tomorrow? Moreover, many times, when we use the Monday excuse, we then make it “okay” to cheat, or slip into bad habits until that Monday rolls around. So not only are we holding ourselves back, we’re actually giving ourselves permission to make wrong choices for the rest of the week!

There’s a fact in this new lifestyle. We're all imperfect and there will be days that come up that are harder than most (either regarding food or workouts), but instead of sulking and reaching for the tub of Ben & Jerry's, give yourself credit for doing the best you can each day and try better the next meal instead of putting it off until "next Monday". You owe it to yourself to not put off the better you a single day longer than you have to!

To be honest when my husband asked if I was going to write this post I even said, "I'll get to it Monday". Let the irony wash over you on that one. Good thing my husband gave me that extra nudge I needed. Do the best you can each and every day. Tell your friends, your family, your co-workers. Find the extra support you need to keep you accountable EACH day and if they ever hear you say the words, "I'll start again on Monday", give them permission to slap you. Okay, maybe just remind you. Unless you’re Drew. I will always retain that right!

By Lynn Manning

A Fear of Exercise!!!

I've received quite a few comments on Facebook and Twitter along with many emails from people who are "fearful" after seeing the newest videos/workouts for next week. There are a few things I want to clarify and outline regarding us all starting some more intensive exercises:

1) Do the best you can- Remember that this is not a contest of you versus me. It doesn't matter if you can't do all the push-ups I can. I'm showing a guideline for everyone and you should customize it to yourself. If you need to do all of the push-ups on your knees that's still great. Also, you can do push-ups at an angle against the wall as an alternative to doing them on your knees (if that's too difficult). Maybe you cannot do as many push-ups as listed on the workout plan... that's okay too! Remember, you're doing the "best" you can and "building your endurance". Maybe for the 1st month you can only do half the amount of push-ups on your knees and then the next month all the push-ups on your knees and then the next month half on your knees and half on your feet, etc. The point is unless you push yourself to do the best you can you'll never improve. That's what I want us to focus on... doing the BEST we can and improving our strength and endurance gradually over time. 

2) Customize your own situation.  I've said before, these plans are customized to my wife and I. We're trying to give as many options as possible between our two workouts that you can build your workout either from home or the gym. If you have an injured shoulder or knee (or any other medical condition) that requires you to abstain from an exercise please do so. You should customize and do what you are able to do and not injure yourself if you have any medical condition or injury.

3) This is not an excuse to quit - Some have seen there are pull-ups and say "I can't do a pull-up". This is NOT an excuse to quit. Again, refer to point #1 that you're doing the best you can. The pull-ups I do at the gym I use an assisted machine and the ones my wife is doing from home she uses a chair to help her. I want you to do the best you can with those two options (or choose an alternative exercise if needed). FEAR IS NOT AN EXCUSE TO QUIT! Let's remember that month one we just did stretching and core (along with eating healthy) and still saw results. So my recommendation is to continue to eat healthy, try out the exercises and use whatever alternatives needed (doing the best you can), and continue to do your stretching. Whether you can do the exercises 100% or 10% you'll still continue to improve over time and see results! Don't use your exercise fear as an excuse. Remember..."Commit to a healthier lifestyle, regardless of your circumstances".

I can't make a custom plan for everyone, so please use my wife's workouts (these are not just for women but for people that need to work out from home in general) or my workouts (again these aren't just for men but anyone that has a gym membership) and do the best you can while maintaining your healthy eating habits. People fear the unknown and worry about failure. If you're doing the best you can you are NEVER failing. My wife and I will try to post some videos soon showing alternative workouts so people can have more options to choose from as well when making adjustments to the plans listed.

WE CAN ALL DO THIS.. STAY STRONG!

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