Not fast enough?

Ok, I see this happen a lot, and I have experienced it A LOT! The number on the scale either slows way down while on it's way down, or it stops moving all together. There are a number of theories. Most people want to cut calories and increase exercise. This seems like the most accurate "guess" but it's not entirely correct. I have a solution for you. It's called muscle confusion! Some of you may be confused right now but give me a chance to explain. As we set our calorie intake and do our 30 mins or more of exercise each day, day in and day out, our bodies get "comfortable" with it. Once we reach the point of "comfort" we need to throw our bodies for a loop! It's as easy a making a change! If you have been running as your choice of exercises, change it. Try something different, like weight training or resistance training. Changing your work out is key! If you have been eating the same foods, make a change. Try this for one week, and I will guarantee a downward movement on the scale. Get rid of all complex carbs for 7 days. Yep, it's not for the weak of heart. It will take a large amount of self control, but you have it in you! Stay away from ALL breads, pastas, rice, potatoes, and any other grains. Eat mostly protein and veggies at every meal, with some added fruit here and there. You will break through this "slow spell", I promise.

Now some of you may be thinking "she is seriously nuts" and I guess I would have to be a little crazy to have already tested out some of the theories I'm sharing with you. However, I know these things work! Test it for yourself.

"It's lack of faith that makes people afraid of meeting challenges, and I believe in myself." - Muhammad Ali

CLEAN and staying that way!

I finished this detox/cleanse system Saturday night. My conclusion is that this product does exactly what it says it will. In my already lean state, I lost 1 pound. My husband lost 3. We both noticed a big difference in our appearance. We are seeing a little more muscle definition in places that we didn't before. We both have more energy, and are enjoying a better quality of sleep. We also lost any cravings for sugar and unhealthy food choices. It was easy to use and it didn't interrupt our everyday activities. We are especially looking forward to seeing how the lasting affects of using this product will work. I highly recommend using this first and only all natural detox/cleanse system to start or re-start your wellness journey. Visit www.zrii.com/purify for more information. SERIOUSLY! It's amazing! My words here, don't do it any justice. We will do this again in January!

To help maintain our "cleanliness" we will be using this juice cleanse recipe!

Serving size= 1 cup

6 asparagus spears (med. size)

1/2 cucumber

1/2 cup of purified water

1 lemon (juice only)

Cut asparagus and cucumber into quarter size cubes and blend together with water. Squeeze in lemon and blend until watery consistency is achieved.

Add ice if desired!

We will do this once a week until it's time to use the Purify system again. Try it and let me know what you think! http://www.flaviliciousfitness.com/

"People are just as happy as they make up their minds to be. " -Abraham Lincoln

ABSolutley!

Happy Thursday!

Today I'm giving you an AB workout! The key to a strong and lean body is to have a strong core!

Some of you are going to LOVE me and others might want to yell and scream at me. This one is tough!

You will need: stability ball and a medicine ball or weight

Circuit #1- (rest only 45 sec in between circuits NOT exercises)

10 reps -medicine ball crunch- keep elbows locked and sit up while pushing the ball up to the ceiling

10 reps- stability ball crunch- a sit up that is performed on the stability ball

30 seconds- plank position - get into push up position, back straight, abs tight, and lower down so you are resting on your forearms. Make sure your elbow and shoulder are in line, and hold!

REST 45 seconds and repeat 3 times

Circuit #2

HIIT session- sprint 1 min walk 1 min repeat 4 additional times

Circuit #3

10 reps- medicine v-up- lay down, arms start above your head with elbows locked. While keeping legs straight bring them up, simultaneously reaching up to touch your toes with the ball or weight

30 seconds each side- side plank- same plank position just resting your weight on one arm and face sideways. Keep hips up and abs tight. Try to keep your body in a straight line. Shoulder needs to be incline with elbow

10 reps each side- Russian twist- start in sitting position, bend knees and lift off the ground. Hold medicine ball or weight close to body and while keeping back straight but slightly leaned back, and abs tight, you will twist side to side using your core.

REST 45 seconds and repeat 3 times

Circuit #4

Finish with another 10 min HIIT session- 1 min sprint, 1 min walk.

Don't hate me yet...try it for 3 weeks and you will see a GIANT change in your core area.

Fun thing about this work out is that it takes care of your cardio session too!

CHALLENGE: Try timing yourself the first time you try it. The idea is to do as much of it without rest as possible...you want to burn! Each time you do this, try to beat your last time.

Note: this is a modified version of the ab work out I'm currently using...if you are advanced, send me a message and I can give you the other half! ;)

Good luck and enjoy!

Nutrition tip: There are a lot of people who work out early in the morning and don't eat before they do. This is crazy! (unless you are on some extreme program) Your body needs fuel to perform properly. You need to eat a healthy meal or small snack with protein before you work out, so those nutrients can feed right into those muscles. Some of you may be thinking, "but I can't eat that early". My advice is to start small, grab a handful of nuts and a half of an apple. Or have one piece of whole wheat toast with peanut butter. Also, remember to eat a high protein snack or meal within 30 min of completing your work out. It will help with the muscle building process.

Wellness advice: Remember your affirmations? Are you using them? If not, START! It will change your life. Also, find something to do for yourself for 15 mins. Read a book, take a walk, or just sit quietly and meditate. Taking this time for yourself is big. It's important for us to "unwind" so our bodies can handle the stress that is around us.

"Nobody who ever gave his best regretted it." - George Halas

Thanks!

HIIT It!

Yesterday, I focused on those who just love cardio. Well, what about those of you who HATE cardio...I have something for you too. It's called HIIT. It means High Intensity Interval Training. This type of training allows you to burn more calories than slow and stead cardio in half the time. It also keeps your metabolic rate elevated for a longer period of time. Sounds good to me! Here is how it works, you are going to alternate periods of intense work with periods of rest. Here is just 1 example:

Work Rest
1 min 1 min

1 min 1 min

1 min 1 min

continue for 15-20 mins

You can do HIIT on any cardio machine. For a treadmill your work speed/incline should be set to a difficult level. Then your rest should be exactly that, a rest. Walk and recover.

NO WORRIES! If you don't have cardio equipment, do this outside. Sprint for 1 min, then walk for 1 min. HIIT is hard but extremely effective. I add it to the tail end of my workouts to get an extra burn. Or, I do it if I don't have time for a full session of slow and steady cardio. Try it and let me know what you think.

Nutrition Tip:
I hear so many people talk about how they wish they had more energy. I have a suggestion, make sure you add one serving of lean protein to each meal and snack. This is a big deal. Eating only carbs at a meal or snack will cause your blood sugar to spike and then drop fast, and this leaves you feeling fatigued, hungry, and you may even experience cravings for more carbs. Eating protein at every meal and snack will help you control your blood sugar levels and leave you feeling satisfied longer.

You might be thinking, "who wants to cook at every meal and snack?" Well, NOT ME! I pre-cook a few chicken breast at the beginning of the week, and that way, I have them ready at what ever time of day I want them.

Other protein sources that are great: raw nuts (walnuts are the best for you), natural nut butters, eggs, cottage cheese, and all natural Greek yogurt.

So my healthy snack idea for you today is: 2 tbsp of all natural peanut butter and 1 apple. Use the PB for dipping. SO YUMMY!

Wellness Idea:

Compliment someone else's progress today. Everyone knows some who who is working on a healthier lifestyle. Let that person know how awesome they are doing, or encourage them to keep going. You will be surprised how good it makes YOU feel.

Thanks, and...

"Just Do It"- Nike (love it)

Too much Cardio?

Detox/Cleanse Update: I have more ENERGY! I know some people have lost weight being on this in their first few days. I have lost .5 lbs. Now, I don't expect to loose very much, maybe 1-2 lbs, but it's only because of the already lean state I'm in. The energy is a big thing for me. Definitely a noticeable difference, and who doesn't need more energy? :) If you want more info on this amazing product visit this site: www.zrii.com/purify


Fitness tip:I was at the gym today and I noticed a ton of people in the cardio area. I never see these people lifting weights. It's probably because of a few reasons: 1) They don't know any better (this is ok) 2) They are intimidated by weight training and have no idea where to start 3) They are seeing results on the scale with cardio alone.

These are all legitimate reasons, however knowledge is power so here you go...

FACT: too much cardio is hard on your joints and ligaments

FACT: too much cardio will result in burning muscle not fat


Now, those of you who are just doing cardio, understand this...you need a balance! Running is awesome and it's great for your cardio vascular health, however you also need to pay attention to the muscles in your body. FACT: the more muscle you have, the more fat you will burn. Some of you are probably thinking..."but I don't have a gym membership" and I have an answer for you, You don't need a gym membership, I can help.

TIP #1- invest in free weights ranging from 2-10 lbs (depending on your current strength) Also, a stability ball is a must! (those are the really big bouncy ball looking things :) You can work every muscle in your body with just those two pieces of equipment.
TIP #2- you can also get a great work out with just your body weight. Example; body squats, push ups, lunges (forward and back), and tricep dips.


Please, incorporate weight training into your work outs, you will notice a big difference in your progress.

Need more ideas, let me know...


Nutrition tip:After you work out, it's a must that you have a high protein snack! You have about 30 mins to effectively replenish those muscles. They need protein! Try this post work out snack: a veggie omelet covered in fresh salsa....delicious!


Wellness advice: Take 15 mins each day to write in a journal. No matter what kind of a day it was...write it down! It's important to spend that personal time with yourself and reflect on your day.


Thanks so much, and have a GREAT day :)

"Every time you are tempted to react in the same old way, ask if you want to be a prisoner of the past or a pioneer of the future." Deepak Chopra

Let's get started!

Ok, I wanted to first update you on the Purify system I'm taking. (www.zrii.com/purify) So far so good. I have definitely noticed less bloating. My stomach feels lighter. This is just after one full day. I'm excited to see what the next few days brings.

Now, LET"S GET STARTED!

I'm really excited about the response I have received by starting this blog. I know there are so many out there who are looking to begin the lifestyle changes necessary for a healthy new you, and there are those who just want to tone up and lose those last 5-10 pounds. This is exciting! My first piece of advice is, set a goal. Whatever it may be, for example; I'm currently working on lowering my body fat percentage by 2% by the new year. That is my goal! Someone may want to increase their mile time this week, or lose 10 lbs in 30 days, or even stay at a healthy rate of weight gain during pregnancy. Whatever it is, be specific, and set a date. Next, find a support system. This is SO important! You need to surround yourself with positive influences. There are going to be times you want to give up, and you need someone who will lift you up and encourage you. Ok, once you have accomplished those two important steps you can continue. By the way, I hear I'm a good motivator ;) I would be happy to help.

Let me ask, how many of you have ever used positive affirmations? If you have not, let me tell you, THEY WORK! I'm a firm believer in them. The idea is, it will take you 30 days to change the way you think. I encourage ALL of you to write down 3 affirmations and put it somewhere that you will see it EVERYDAY. Let me share with you mine, "I love my BUTT!" "I have energy!" "I am strong!" These are personal to me. They all started out as things I thought I didn't have or didn't like about myself. Every morning and night, read them out loud to your self, and mean it. In 30 days you will start to believe it! TRUST ME!

WOW! That is my wellness advice for you today. You need to do these 3 things before you start your journey. This is for everyone no matter the circumstance or fitness level. Please try this, I would love to hear back from you!

Now for my healthy nutrition tip!

Everyone needs to cut out or extremely cut back on..........SUGAR! Here is why, sugar has been proven to be the cause of several diseases, including diabetes, cardiovascular disease and cancer. Sugar consumption also causes hormonal imbalances due to high levels of insulin and blood sugar. These hormonal swings affect your attitude, and ability to concentrate. Well, that is good enough reason for me. :) So, some of you may be saying, "well, I don't eat that many sweets..." Let me challenge you all to look at labels. Sugar is in almost everything that is processed. Be aware of how much you are consuming.

There is GOOD NEWS! Don't get too mad at me yet. There is an awesome alternative. I use the word alternative and NOT substitute because the sugar substitutes or aka Splenda, Nutrasweet, and Sweet'N Low, are even worse for you and you need to STAY AWAY from them! Stevia is my favorite. It takes the place of sugar in my house. You can get it at any grocery store. It's a no calorie, all natural alternative. It doesn't trigger a rise in blood sugar either. I love it!

http://www.thedietsolutionprogram.com/

Well, I hope you were able to take something from this post. Please leave any comments you may have....I'm up for conversation!

Have a great day!

"The indispensable first step to getting the things you want out of life is this: decide what you want." - Ben Stein

Day 1

I started an all natural detox/cleanse system today. Some of you might be thinking..."Why use a detox/cleanse ?" others may be saying, "I heard those were bad for you." and finally there may be a few that are wondering "Don't you have to starve yourself ". I will answer it all. The system I'm using is call Purify by Zrii. It's the only total cleanse/weight loss system used at the Chopra Center. It's certified Organic. Most cleanses use harsh diuretics and artificial chemicals. Purify uses a gentle blend of Ayurveda herbs to help extract and eliminate toxins built up inside cells. Lets go right to the question, "Why use a detox/cleanse system?". Well, we all know there are toxins in everything around us; the air we breath the water we drink the food we eat, and so on. Those toxin remain in our bodies forever unless we take action to get rid of them. These toxins can make us feel tired, we may have digestive problems, suffer from headaches or migraines, have skin disorders, allergies, we may get frequently sick or have a weak immune system, anxiety, and even depression. The first thing we want to do when we feel any of these is TAKE A PILL! There is a pill for everything these days. We need to focus on the source and stop masking the symptoms. Let me make it easy, here are the top 5 reasons you should cleanse: 1) to jump start weight loss 2) cleanse the digestive system 3) detoxify body tissues 4)increase your energy 5) have a more radiant, luminous complexion. That sounds good to me!

Here is how the system works...I take 4 AM Detox capsules once I get up and before I eat breakfast. Yes, I get to eat! With my breakfast I take 1 scoop of Fiber with water and 1 Tbsp of Detox Oil. Ok, here is where I'm going to be totally honest. The oil was fine, it has a lemon aftertaste and was actually refreshing. The 1 scoop of Fiber was a little difficult to get down. It wasn't the taste, it was the texture. So, I will be trying different ways to get it down as the week goes. Anyway, so I then ate a snack around 10:00 am and had lunch at 12:00 and another healthy snack at about 3:00 pm. With my dinner I will take the 1 scoop Fiber and the 1 Tbsp Detox oil. Before bed, I will take 2 PM Cleanse capsules. Then I start it all over again the next day. It's a 7 day system.

While you are on the cleanse you obviously want to make sure you are eating a sensible meal and I will get into what that means another time. I'm feeling fine so far, I don't think I will notice anything until tomorrow. If there are any changes I will be sure to post them. I'm excited to get this going. I look forward to sharing this experience with you.

I'm back!

It took me about 5 months after having baby#5 to get this back, but I DID IT! And no, I didn't do 1000 sit ups. Stay tuned and I will tell you all my secrets. Also, I'm starting an all natural detox/cleanse system on Sunday. I will be sharing my experience right here. I'm a little nervous because I have never done one before, but I'm always up for trying something new. Check this website out! www.zrii.com/purify

Welcome!

This is the first of many post that I hope you find helpful. I have had five kids in the last eight years and have had to loose a total of 200 pounds. After each one of my kids, I was able to return back to my pre-pregnancy weight. I used several different methods to do so. Some of which got me there faster than others. I kept a journal and I'm now sharing it with you.

A lot of you know me and know that I have always had an active lifestyle. I was a super star High School athlete. I went on to play college volleyball for two years, and then moved home to marry my best friend and #1 supporter. We started our family a short time after that and my active lifestyle took a back seat. My first pregnancy was great and I only needed to loose 25 pounds. I did this by running on the treadmill while my new baby was asleep in the swing next to me. This weight came off super fast. I was 22 years old and didn't pay much attention to what I ate either. It WAS awesome! I thought baby #2 would be just as easy. Well, not so much. I was super sick and laid around all day. I stopped running and ate WHATEVER the "baby" wanted. It was great! Once baby #2 got here and the dust settled, I hopped on the scale to see what kind of damage control I would need to do. I was SHOCKED, I needed to loose 50 pounds! My first thought was "What the ...how did that happen?" Then it all came back to me. I was 24 years old and thought that maybe this time I should try a "diet" so I picked Weight Watchers. My mom and sister in law had great success with this diet. So I came up with a game plan and started working it out. I counted my points and ran on the treadmill everyday. The weight came off pretty quickly but with more effort than the last time. It took me 6 months to do it. We then received a surprise. We found out we were pregnant with baby #3. WOW! ok, so in my mind I thought, "I just lost all that weight!" Well, I gained it all back plus 10 more. This time around we decided to get a gym membership. I lost all 60 while counting points and doing cardio only exercises. It was really difficult, and took me about 8 months. There were a lot of tears and days I messed up, but I did it. I added weight training to my work outs and achieved things I thought I never would after having kids. It made a big difference. The weight started to melt off. We decided to have baby#4 while staying active with a cardio / weight training program. I only needed to loose 40 pounds when all was said and done. That was a big improvement! I guess I was doing something right. I got more involved with weight training and changed up my cardio a little. I studied nutrition and developed a new insight on food. I was able to loose all 40 pounds plus 10 more in half the time. My body look better than it did when I first got married. I had great muscle tone. I felt TERRIFIC, and loved the way I looked. When baby #5 came to mind, I will admit there were some selfish feelings. I didn't want to give up what I had worked so hard for, my body. I quickly overcame those feelings and developed yet another game plan for that pregnancy. I watched what I ate and continued my work outs. When our family was finally complete, I only had 25 pounds to loose and I quickly lost them! I then made some more changes to my diet and weight training exercises and have been able to crush my previous personal stats.
With all this said, I guess what I'm trying to say is that I know what it takes and I have been able to do it 5 times! I hope with the information I share here someone will find motivation or use one of my technique's and find success. Thanks so much, and I look forward to sharing!