Getting in shape for summer doesn't have to be about deprivation. After all, Oprah Winfrey says she eats bread every day and still lost 26 pounds. It's all about moderation! First, cut calories moderately. You should only reduce your calorie intake about 20% below your baseline for bodyweight maintenance. That means an active woman who consumes 2,000 calories a day and stays at a consistent weight should consume no fewer than 1,600 calories a day to lose weight. Especially if she works out! She may need to eat more (think fuel for your muscles) if she is logging in workouts 5 to 6 days a week. Second, heighten your awareness of how much you're putting in your mouth and be mindful of portion control. It is easy as using your hand. For instance, a clenched fist is about equal to a cup. You should aim for two clenched fists' worth of veggies (at minimum) every day. The front of a clenched fist (the knuckle side) equals about 1/2 cup - that's a portion of pasta. The end of your index finger from the first joint to the tip equals about 1 ounce of cheese. The measurements across your palm are about the same as a 3-ounce portion of meat, fish or poultry. Next week...we will go over a few simple things you can do to shave off about 200 calories every day to help you toward your goal of looking and feeling your best for the summer! Keep moving & stay positive!
If you drink soda, and want to lose weight, you HAVE to cut it out. Cut out soda, sweet tea or sugary sports drinks in favor of water or seltzer. Besides the calorie savings (at least 160 calories per can) of switching to water, you will help boost your metabolism (how fast you burn through calories all day). Science has shown that drinking just 2 eight ounce glasses of water can raise your metabolic rate by 30% for up to an hour! And remember, diet soda does NOT count here. It may not have the sugar and calories, but the artificial sweeteners and toxic chemicals in it will give you an increase in appetite by stimulating the rise of the hormone grhelin (the hunger hormone!) As we age, this hormone tends to increase and we end up emotionally eating, eating when stressed, always feeling hungry...etc. Diet soda increases this hormone so basically...if you want to lose weight, get healthier, and reduce hunger...suck it up buttercup! And ditch the diet/regular soda!!! Happy drinking!!!
Looking for some proven ways to lose weight & keep it off? Here are the top 5 ways (and most common habits among people who lose and successfully maintain their weight).
1. Eat breakfast. An impressive 96% of slim people do NOT skip the morning meal.
2. Exercise 5 times or more a week - (like taking a shower, you just do it)
3. Weigh yourself once a week to nip small weight gain fluctuations in the bud before you get to the double digits! Its much easier to lose 5 pounds than try to lose 30!
4. Don't eat mindlessly (or emotionally)
5. Use at least one " nonrestrictive" weight control strategy. (cook more at home, avoid processed foods and choose to eat clean, organic, high quality foods.
Melanie's tip of the week: The 3 C's of life: Choices, Chances, Changes. You MUST make a choice to take a chance or your life will never change.
One of my classic favorite exercises on the TRX....simple & soooo effective! The Plie Squat! Yes, you CAN try this at home!!!! Makes the legs & butt BURN!!!!
This springtime shake is a winner!!! Nuts & beets smoothie:
1/4 cup raw cashews
1 1/4 cup water
1 cup frozen mango pieces
1/2 beet, peeled & chopped
1 scoop vanilla whey protein powder
1 teaspoon turmeric
1 tablespoon lime juice
Put cashews and water in blender and whirl on high until smooth. Add remaining ingredients and blend for desired consistency.
Nutritional facts : calories (361), total fat, 14 grams, saturated fat 3 grams, protein, 18 grams, sodium, 27.5 mg, carbs, 44 grams, fiber, 5.5 grams, sugar, 30.5
See where your kitchen is helping or hurting you...This 10 point checklist will give you a sign at whether your home is helping you to gain weight or lose it. Each check counts a 1 point. If you score more than 7, congrats! If you get less than 7, try to bump it up to 7 by the end of 30 days! I thought this was very interesting & wanted to share..Have fun!
1. Salad & veggies are served first before the entree and starches are brought to the table.
2. The main dish pre-plated and served from the stove or counter.
3. Your dinner plates are 9-10 inches wide.
4. You eat sitting at a table with the TV turned off.
5. There are two or fewer cans of soft drinks in your refrigerator at any one time.
6. Your kitchen counters are organized (not messy)
7. Pre cut fruits & veggies are now on your middle refrigerator shelf.
8. At least 6 single servings of protein are in your fridge - eggs, yogurt, string cheese, tofu, etc.
9. Your snacks are kept in one conveniently placed cupboard.
10. The only food on your kitchen counter is a fruit bowl.
According to the findings in the journal BBA Molecular and Cell Biology of Lipids, to improve your chances of melting body fat, take a look at the chronic stress in your life: from wonky family relationships, demanding job stress, financial stress, health stress, etc. Some of the blame for your weight loss problems can be placed on a protein, betatrophin, stimulated by chronic stress. This protein inhibits the action of the enzyme that breaks down stored body fat. Here are 5 stress reducing strategies promoted by the American Psychological Association to pursue a balanced life and achieve more successful long term weight loss.
1. Step away (if u can) from what's stressing you - Walking away, even for just 20 minutes, can help reduce stress.
2. Exericse! A 30 minute workout can provide several hours of stress relief.
3. Smile and laugh more! Stressed people often hold it in their faces. Smiling and laughing impacts the facial muscles and may relieve some if it.
4. Seek social support. When you share your concerns or feelings with another person, it alleviates stress.
5. Meditate. When practicing meditation, even briefly (5 minutes a day), you can release emotions that may have been causing your body stress.
Quote of the day: There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.
MARCH MADNESS PERSONAL TRAINING SALE!! 30 MINUTE SPOT SUPER CIRCUIT
$25 — Haverhill, Massachusetts
Spring is coming!! Are you on track with your weight loss/fitness goals? Don't have an hour to spare? Then come have fun with Melanie Roofe, Owner of Your Personal Fitness Source, for her new 30 MINUTE SPOT SUPER CIRCUIT! Focus on training 1 or 2 body parts that you would like to improve and blast them & tons of calories in just 30 minutes! EVERYONE has 30 minutes!!! Regular price ($35) March Madness price - $25 for 30 minute fat blast!!! Call Melanie today 978-994-0498 or email email@example.com Sale runs till April 1st! Lock in your permanent price now!!!
Your Personal Fitness Source
36 South Riverview Street, 01835
Professional Services · Haverhill, MA, United States
4 people checked in here
Growing up, fat was (and in some cases still is) the F-Bomb word of the food world. The problem is, most of us eat way too much of the "bad, unhealthy fats" (ie. trans fats - factory produced fats) and not enough of the good fats (mono & poly unsaturated fats). The big question is: Eat fat to lose body fat? Gasp?! YES! In order to lose weight and keep body healthy, you must eat some fat. It is just a question of what kind of fat and how much you eat of it. Your body cannot run without fat, and you brain cannot function properly without it either. Healthy fats aid digestion. Their absence would cause digestion to cease and even though you may still be eating plenty, you would slowly starve. Your muscles would atrophy and waste as well....not a pretty scene! You should be eating 2 to 3 servings of healthy fats every day.
Some Examples of Healthy Fats -
meats/dairy products from grass fed, antibiotic free cows
cold water fish - char, salmon, halibut, trout
warm water fish - mahi-mahi, snapper, tilapia and grouper among many
nuts & seeds (almonds, cashews,walnuts, pecans, flaxseed, sunflower seeds)
Nut butters (organic/natural peanut/Almond)
Next blog - about the BAD fats...what are them, what are they in, what damage they do to our bodies...
There are two types of carbohydrates: simple and complex. Simple carbs (think white flour and sugar) are also known as sugars. They break down easily and tend to send blood sugar(glucose) levels soaring and out of control. For the most part, you want to avoid simple carbs, with fruit as the exception. Fruits are simple carbs, but they also contain fiber, which slows down their digestion, as well as give us vital nutrients and vitamins that we need.
Complex carbs are high in fiber and improve digestion. They provide you with energy, keep you satisfied after meals and stabilize your blood sugar levels. Vegetables, fruits and whole grains are all complex carbs.
Starchy complex carbs portion rules : you should eat 2 to 4 servings of complex carbs from whole grains or other starchy carb sources each day.
Examples of Starchy Complex Carbs from Whole Grains:
Starchy Carbs from Vegetable Sources: (you want to focus more here for weight loss!!)
I'm a lovin life girl... a bit of a daredevil at times... I love my family and friends and my great clients! I learn a lot a long the way and I'd love to share what I learn with you. :-)
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