Displaying 1 - 5 of 5 entries.

Fat Loss, One A Day At A Time

  • Posted on January 3, 2012 at 10:01 pm

By Holly Rigsby, CPT
www.FitYummyMummy.com

Rome wasn’t built in a day and your fat loss won’t happen that way either. Don’t expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of “progress, not perfection.” By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it: Be mindful of the fact that you didn’t gain it overnight so you’re not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and “quick fixes” that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it’s impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren’t stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, “What could I do differently next time?” Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we’re only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you’ll only be setting yourself up for tremendous victory.

Don’t be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you’ll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you’ll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you’ve never had the endurance for? Then use that as a goal! When the end justifies the means it’s easier to make it through the rough spots. It’s a win-win situation if you are able to achieve a want and a need simultaneously!

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

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Three Easy Ways To Lose Weight!

  • Posted on December 29, 2011 at 9:46 pm

Three Easy Ways To Lose Weight!

By Holly Rigsby, CPT
www.FitYummyMummy.com

I know, as soon as you saw the words “easy” and “lose weight” in the headline, you were ready to write this off as another one of those gimmicks or programs sound too good to be true and usually are. But bear with me and you’ll learn 3 strategies that I guarantee will help you in your weight loss efforts.

You’ve probably been conditioned to believe that weight loss had to be tied to countless hours at the gym, the latest supplement breakthroughs or eating nothing but celery stalks and tofu. Fortunately, dropping a couple dress sizes doesn’t take anything that drastic. What it does take is making some small changes in the behaviors that led to the addition of those unwanted pounds. Here are 3 lifestyle changes that will immediately help you lose that unwanted fat and get your body back.

1. Stop Eating Out. Think back to when you were growing up. Do you remember what the dinner plates looked like? Now compare that to what the “plates” look like at O’Charleys, Applebees or any of the other chain restaurants. It’s no wonder we’re gaining weight. There are dozens of studies about eating out and they all lead to one conclusion: if you eat out, you overeat! Not only is it almost impossible to exercise effective portion control when you eat out, but you’re also compelled to get you money’s worth so you eat everything you’re served rather than stopping when you should.

The bottom line is that those who eat out consume more calories than those that don’t. Take a break from eating out for the next six weeks and see how easily you can drop a dress size or even two. And you can use the money you saved eating at home to buy a couple of new outfits to showcase your improved body.

2. Eat Smaller Portions. You don’t have to avoid the foods that you enjoy – you just can’t eat big servings of them. An easy way to do this is to use smaller plates for your meals. This will help you fell like you’re not depriving yourself while still exercising good judgment. And don’t think that just because something is on your plate, you have to eat it. As opposed to what your mother told you, you don’t have to ‘clean your plate.’ In fact – you shouldn’t. Eat slowly and stop when you aren’t hungry any more. You’ll quickly find that you can enjoy your favorite foods and your skinny jeans at the same time.

3. Make Better Choices. I know I just said that you can eat the foods you enjoy and still lose weight, but that doesn’t mean overindulging on processed foods, candy, sodas and chips. The key is moderation. So when you go to the supermarket, do the bulk of your shopping around the perimeter of the store and spend less time in the isles. When you’re at work, keep health snacks handy so you don’t have to rely on the company’s vending machine for your energy boost. But most importantly, make good choices with the meals that don’t really matter. Your quality of life won’t dramatically improve if you choose a cheeseburger over a grilled chicken salad for lunch, so don’t do it. Save the times when you are going to choose foods that might be considered unsupportive for the meals that you really look forward to. Improving your choices will accelerate your weight loss and help you save unnecessary calories without really trying.

Obviously, there is nothing magic about any of these three strategies other than the results that they produce. So start applying these three simple ideas and prepare to get your body back.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

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Beat Fat With Breakfast

  • Posted on December 24, 2011 at 9:42 pm

Beat Fat With Breakfast

By Holly Rigsby, CPT
www.FitYummyMummy.com

Breakfast is easily the most overlooked solution when it comes to effective fat burning tips. Studies consistently show that people, who regularly eat breakfast, eat fewer calories throughout the day, have better nutritional habits, and weigh less than those who choose to skip breakfast.

When it comes to your fat loss, your goal is to make your body burn more calories. Your metabolism is like a burning fire, how can you make the fire burn stronger without putting something on it to burn? Our bodies are burning fat and calories 24 hours a day, however, calories are burned at the slowest rate while we are sleeping. Without something to jump-start it in the morning, your metabolism may remain in slow motion throughout the day and any extra calories – no matter how healthy – will be stored as fat.

The act of eating and digesting supportive foods frequently, increases your metabolism so you can burn more fat and calories all day long.

How to do it: Eat a supportive meal within an hour of waking. Feel like your always running late? No time to eat? The secret – get up 10-20 minutes earlier and keep it simple. Not only can you increase time spent with your family at the kitchen table, but making time to start your day off with a high protein, high fiber breakfast will boost your metabolism, your energy and your mood. Because breakfast provides you with the energy you need to get through your day, the more energy you have, the more active you’ll be and the more active you are, the more calories you burn.

If you are not hungry first thing in the morning, try starting your day with a big glass of water or freshly brewed green tea. Proceed with your morning routine and plan to allow yourself about 10-15 minutes before you walk out the door to eat your breakfast.

If you like to exercise first thing in the morning, eat 30 to 45 minutes before your workout.

Try one of the following options:

1. Eat a light snack – yogurt or a piece of fruit. Eat your regular breakfast 30-45 minutes after your workout.

2. Eat half of your regular breakfast before the workout and the other half about 30-45 minutes after your workout.

3. Drink a meal replacement shake – quick and easy to make and for your body too digest.

Watch out for “Protein/Breakfast Bars”. Many of these items seem appealing for they are quick and easy; however the majority of these bars are loaded with sugar and fat. Check the nutrition facts.

Here are some breakfast fat loss favorites: Cereal is a MUST. It’s convenient, easy to prepare, easy to eat and full of nutrients – No…”Whole Grain Lucky Charm” does not fall into this category. Be sure to choose your cereals based on the information on the food label.

The top choices should have:

• 5 grams of Fiber or more
• 8 grams of Sugar or LESS
• Sugar not listed among the first 3 ingredients.

For all other breakfast options, be sure to include a protein, complex carbohydrate, and fresh or frozen fruit. These are some of my favorites:

• Oatmeal with natural peanut butter, cinnamon and a side of fresh berries.
• Kashi Go Lean Crunch with skim milk and a banana.
• Scrambled egg whites topped with salsa and shredded cheese wrapped in a whole wheat tortilla.
• Meal Replacement Shake with a piece of fruit.

So if you’re interested in fat loss, make sure you don’t forget – breakfast is the most important meal of the day.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

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How to Lose Baby Fat after Pregnancy

  • Posted on December 17, 2011 at 7:34 pm
I found this article for you to see. I hope that you lose the weight fast and get your good looking body back soon. The article was found here: http://brendalane.suite101.com/how-to-lose-weight-after-pregnancy-a10342

It is common to retain additional weight after the baby arrives. There are several things to consider when you are looking to lose baby fat after gaining weight during pregnancy.

If you step on the scale several days after you give birth, you will likely have one of two reactions. Disappointment or complete horror. The weight loss is either not as much as you had hoped, or in some cases, your weight might not have changed much.

Why didn’t I lose more weight?

If you were one of the unlucky ones who did not lose much weight after birth, check your face, hands and ankles. Are they swollen? It might be that the pregnancy weight of the baby, placenta, amniotic fluid, etc.. was replaced by several pounds of fluid retention. This is common especially if you had a lot of IV fluids during your labor. The good news is that you should lose that weight several weeks by urinating and from sweat when exercising.

What about all of the other unwanted weight after baby?

Here are some techniques to help you lose post-pregnancy weight.

1. Drink at least 10-12 glasses of water every day. Replace your high sugar beverages such as sodas and juices with some water and a squeeze of fresh lemon. You could also try flavored seltzer water which has no calories.

2. Keep healthy snacks handy such as raisins, popcorn, wheat crackers, and nuts. Refuse to buy store-bought baked goods or junk food.

3. Eat lean meats such as boneless chicken and the leanest cuts of beef.

4. Eat whole grains (breads, cereals, pastas) instead of the “white” versions

5. Don’t be fooled by foods that are labeled as nonfat. Some are loaded with calories and can have hydrogenated vegetable oils and/or high fructose corn syrup, neither of which are healthy. Read your labels!

6. Resist the urge to indulge in a fast food meal. Or if you do, order the salad and not the fat-filled burgers and fries.

7. As soon as you feel ready, start light exercise. Weather-permitting, take a 10 minute walk with the baby every day and slowly increase your time to 20 minutes per day. Babies can be worn in a snugli or sling or you can use a baby jogger or stroller when they get too heavy. Even better, walk at a regular time with a friend.

8. Find easy ways to increase your exercise like parking farther away or using stairs instead of elevators.

9. Breastfeeding uses up your fat stores! Breastfeeding burns about 500 calories per day so the longer you breastfeed, the more calories you burn.

10. Consider joining a gym and trade babysitting hours with a friend so when you each go to do your workout, the other can watch the babies. Some gyms may offer babysitting services as well.

 

A good exercise program to lose baby fat was invented Holly Rigsby who had the problem gaining weight during pregnancy. She designed the Fit Yummy Mummy program after her successful weight loss. She now wants to pass her success on to you. Give Fit Yummy Mummy a try. Your body will thank you.

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Two Flat Stomach Secrets For Women

  • Posted on October 22, 2011 at 10:23 pm

Hello and welcome to the blog.  I know how tough it can be to lose that baby fat after the birth of your child. Therefore, I have set up this site to give you a look at a product that might help in this area.

 

Have a look at the following article on healthy eating and exercise. It is written by the product owner Holly  Rigsby, CPT

 

By Holly Rigsby, CPT
Fit Yummy Mummy

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: “The Five Ways To Boost Your Metabolism.”

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