Archive for April, 2010
As a weight loss coach and someone who has had my own personal struggles with my weight, I know first hand that all the information out there about dieting, nutrition, fitness etc. is very confusing.
We are bombarded with so many different fad diets and weight loss pills. You may have already tried some of them, with little to no lasting success. I am personally familiar with these struggles and that’s really what inspired me to write my book The MindBody FX Lifestyle and start these Global Weight Loss Day teleseminars so that I can help YOU find the answers you are looking for, to finally achieve lasting and permanent weight loss.
What can you expect to learn by attending a Global Weight Loss Day teleseminar?
Every month, new questions from participants like you will be answered on things such as how to create the right mindset to help you think differently about the food you eat. There will also be information on nutrition, fitness and you will find the latest, cutting-edge information available on how to become healthy and finally achieve the weight you desire.
What resources will be made available to you by attending a Global Weight Loss Day teleseminar?
1. Each month you will receive a FREE Action Guide
2. A FREE preview of the book; The MindBody FX Lifestyle that you will receive just or signing up and if your question is selected I will even mail you a free copy of the book
5. Each day you will find motivational and informative posts to our Facebook Fan page
6. You may also access a library of videos, articles and recipes at the MindBody FX Club
Please join me on Monday, May 3, 2010 for a live 60-minute teleseminar and see for yourself. All Global Weight Loss Day teleseminars will be held on the first Monday of each month at 5pm Pacific/8pm Eastern time.
So sign up today at http://GlobalWeightLossDay.com. Ask me a question and receive a free preview of The MindBody FX Lifestyle book. And remember if I answer your question LIVE and you’ re on the call, I will personally ship you a FREE copy of my book and my CD entitled Discover the Missing Link to Weight Loss!
There will be 300 exhibitors, and 100 guest speakers doing workshops, demonstrations, fitness classes, and cooking demos. Special guests include Terry Walters, author of Clean Food, Olga Kotelko, Bob Kull, and Chef Tojo, along with many, many more.
I will be there all weekend as an exhibitor and will be giving out lots of free stuff! Plus you can also enter our draw to win The Complete MindBody FX Lifestyle Program, along with a 1-on-1, personal coaching session with me to jump-start you to weight loss success on the program.
You won’t want to miss this event, with many of the vendors offering free samples, huge discounts, and information, all focused on helping you to live your most healthy, holistic lifestyle.
In addition, there will be many contests with fantastic prizes, including a three-day accommodation package on Cortes Island from Hollyhock, 2 free memberships to Steve Nash Fitness World, and a many others!
April 30: 12 pm to 8 pm
May 1: 10 am to 7 pm
May 2: 10 am to 6 pm
General admission: $12.50
Seniors and Students: $10.00
Children 6 – 15: $5.00
Children 5 and under: FREE
3-Day Passes: $27.00
$2 off coupons available at all Choices Markets
Vancouver Convention Centre, 999 Canada Place (under the five sails)
Hope to see you there!
You may have heard of the 80/20 rule in business, but did you know that you could use this same principle with your eating.
For so many people losing weight is about an endless cycle of yo-yo dieting. Dieting can feel like a death sentence as it symbolizes the end of your love affair with food. No more weekend binges, instead they are replaced by a strict regimen of healthy eating and exercise.
We all know that nobody’s perfect, this is especially true when it comes to what you eat. When you become obsessive about every little thing you eat, trying to consume every meal on plan, you’re setting yourself up for failure.
The time is surely going to come when you want to enjoy a piece of cake to celebrate your child’s birthday. Or maybe you just want to taste a small piece of chocolate when the craving strikes.
So this is where the 80/20 rule will come into play. You can even some of your favorite foods and still stay on a healthy meal plan. A good rule of thumb is to try and stay on track 80% by eating healthy, whole foods and the other 20% of the time eat foods you truly enjoy regardless of whether they are healthy or not. Now, if you are trying to lose weight, you may want to follow more of a 90/10 rule and reserve the 80/20 rule for maintenance. No weight loss program will succeed if you feel like you’re being deprived.
At MindBody FX and with our program we strongly recommend consuming 80 percent of your diet from healthy foods and 20 percent from foods you love. We suggest that for 80 percent of your food, you eat lots of vegetables, have a lean protein with each meal as well as a good fat. You can also include some whole grains and fruits. The other 20 percent of the foods you eat should come from those foods that you really enjoy. Some of my favorites are dark chocolate, low-fat frozen yogurt, popcorn and baked chips.
When you enjoy your some of your favorite treats in moderation, you won’t feel deprived, which will make it far easier to lose weight and keep it off.
Is it possible to lose your belly fat with exercise, and if so what are they? It is important to incorporate daily exercise, with a combination of strength training, cardio, and flexibility options if you want to be healthy, achieve your ideal weight and have a flatter tummy.
And all of these belly fat-reducing recommendations that have been presented in this series will be so much more effective when your body is active. To visualize your ideal body is step one, but you do need to act on it by moving your body. Strength training builds more muscle, which burns more energy in the body. The more muscle you have, the more your cardiovascular exercise will be effective in burning up that belly fat energy stores. Daily exercise, 30 minutes to an hour, in a variety of cardiovascular exercise (walking, running, biking, swimming), strength training (weight lifting, pilates, isometrics), and flexibility (yoga, stretching) will keep your body active and allow you use up the belly fat and replace it with muscle.
Now it is important to know that there are no specific magic exercises that will make your belly fat go away – there are however moves you can do to help strengthen and tighten your core muscles. This in turn will help your belly to look flatter as you do continue to lose the belly fat. The best moves are actually the ones where you do NOT “move” at all. You know what I’m talking about don’t you….the Plank and Side Plank. Now these are definitely NOT my favorite exercise either, but they are very effective. Try to hold your Plank for at least 30 seconds and do this a couple of times a day, several days in a week.
It is very important that you give your body and your muscles some rest, so always take two days off a week that are your rest days. It’s fine to still go for walks on your rest days as long as what you do is not too physically exerting.
Well there you have it. Ten ways on how you can lose your belly fat starting today. Begin with one or two at a time, incorporate them as habits, and then carry on to the next ones. Slow and steady keeps it off, and keeps you conscious of where you’re coming from and focused on where you’re going to.
Your key to success will be to remain consistent. If I can help you in any way, feel free to email me at Melonie@MindBodyFX.com.
What’s under your belly fat? Your small and large intestines. If they are full of undigested foods, gases caused by fermentation, and an imbalance of good and bad bacteria, your guts will literally expand and take up more space in your clothes. An underactive stomach (which is one of the top six Metabolic Imbalances, responsible for weight gain) will allow foods to continue through your digestion without being properly broken down. When they are not broken down into components that you can properly use, 1. they get fermented and cause digestive upset, and 2. they don’t allow us to absorb the nutrients found within them, therefore they don’t provide nourishment, which makes you eat more to find nourishment.
In the Metabolic Imbalances self-assessment section of The Complete MindBody FX Lifestyle Program, an underactive stomach and digestion will be identified and rectified, with simple recommendations like drinking minimal liquids with meals and taking a digestive enzyme every time you eat. These changes will allow your body to break down your food, get absorbed into the body, and be properly excreted when finished with. And the good news, this will contribute to a flatter tummy!
Stay tuned for the last strategy in this series of How to Lose Belly Fat. I’m sure this last tip is the one you have been waiting for. You were probably even wondering when it would show up.
Previously in this series, in Tip 2, I discussed how stress adds to belly fat. But what if your body isn’t properly reacting to the stresses you are throwing at it? Your adrenal glands release the stress hormones – and if they are underactive or overburdened, their response to stress may be over-reactive. This can cause cortisol and adrenaline to be released inappropriately, putting you into ‘fight or flight’ response, and burning up anything BUT fat for energy. But the goal is to burn FAT right?
In The Complete MindBody FX Lifestyle Program, we address the top 6 Metabolic Imbalances that can contribute to excess weight and the inability to lose your belly fat, one of them being underactive adrenals. From our self-assessment questionnaire you will discover if indeed this may be contributing to your problem. We provide dietary, lifestyle, and supplementary recommendations to allow you to bring this imbalance back to a proper balance. Practices like eating 3-6 times a day and increasing your potassium-rich foods will allow you to properly secrete stress hormones only when necessary, and burning that extra fat in ‘rest and digest’ mode more often.
Stay tuned for Tip 9 coming soon!
You hear it all the time – eat more fruits and veggies. But is it really the magic pill it claims to be?
Produce is high in fiber, which takes toxins and other waste products out of your body, instead of storing them as belly fat. The fiber and water found in fruit and vegetables is also critical for good bowel health. Your colon is only so big, and if you pack meal after meal in there without having a bowel movement, it’s going to get compounded and expand your bowel and physically take up more space. If your colon is right under your belly, is it really all belly fat or is there excess waste in the colon that is contributing?
There is so much more I could talk about here, especially after reading a book called “Inside Poop” that talks about people often store many pounds of dried up and old fecal matter in their colon. Disgusting I know!
So how to you avoid this? You should be getting in 2-3 servings of fruit and 5-8 servings of vegetables daily to keep the your colon clean. Ideally you should be having 1-3 fully formed, painless bowel movements daily. Fiber also keeps you feeling fuller longer, so you don’t eat more than your body needs.
Ok, I promise my next tip won’t be as graphic, and shall I say “yucky.” Trust me, I didn’t like learning about all this dried up fecal matter stuff either! Stayed tuned for the next tip coming soon!
Toxins are all around us – additives, preservatives, artificial colors/flavors/sweeteners, trans fats, chemical cleaners, commercial beauty products, smoke, smog, etc, etc. When a toxin enters your body (through your digestive system, your lungs, or your skin), your body has two options – process in the liver and excrete out the colon, skin, or kidneys; or store it away. These things are toxic, so if you leave them to their own devices in your body they can cause major damage in your vital organs. So your body rounds up these toxins and imprisons them in fat cells, where they can do the least amount of damage. But toxins don’t make pretty cells – they make lumpy, cellulite cells. You also store them in the fat cells of your brain.
If you lose weight but still have all the toxins in your body, your body will make more fat cells to house the toxins. That’s what is often happening with the ‘plateau’ in weight loss –you need to hold on to that fat to store your toxins. So, in order to get rid of this fat, you need to 1. decrease your exposure to toxins and 2. increase your ability to flush toxins safely out of your body. Phase 3 –Ideal Cleansing Phase of the MindBody FX Nutrition Plan guides you to safely remove toxins from the body through dietary and lifestyle changes, like increasing your fiber and essential fatty acids and switching to chemical-free organic foods. Allowing toxins a way out will cause the excess belly fat to become obsolete, and you’ll burn it up much easier.
Decrease Refined Carbohydrates if you want to lose your belly fat!
When carbohydrates are refined and devoid of their fiber, the sugar or starch found within them has fast access to flooding your bloodstream. (It normally takes some time to break through the fiber, which allows the sugar to be released slowly.) So now there’s this onslaught of sugar into your bloodstream. But your body can only handle so much sugar in the blood at a time. When there is too much extra sugar, excess insulin is released, which removes the extra sugar from the bloodstream and takes it to tissue cells. Here it can be immediately burned as energy, or if you are not being active, will be stored as fat.
Stick to carbohydrates in their whole forms, which come complete with fiber. Whole grains, breads, and pastas; brown rice; and natural sweeteners like honey, maple syrup, and agave syrup will enter your bloodstream at a rate you can use appropriately without storage. No storage means not making more excess fat, and then when you exercise and need more energy, you can burn up those existing fat stores efficiently.
Stay tuned for Tip 6 coming soon!
Meditation is a great way to help your body get to and stay longer in that ‘rest and digest’ mode. Remember in Tip 2, we covered the importance of moving away from the ‘fight or flight’ mode where your body produces cortisol and that causes more of that fat to be stored in the belly area.
Meditation allows your mind to focus inward, allowing the worries of the day to melt away, and takes that belly fat with it. It gives your body a break from stress, anxiety, the screaming kids, the overdue bills, and the crazy boss. We all need to take more of these mental health breaks more often. Incorporate meditation or another form of mindfulness (yoga, journaling, etc) daily.
You can meditation quietly or follow along with a guided meditation CD. In The Complete MindBody FX Lifestyle Program we have included a Guided Meditation CD, offering both morning and evening meditations that allow you to set your intentions positively for the day and unwind from the day and prepare for a restful sleep. This allows more ‘rest and digest’ time and less ‘fight or flight’ cortisol release.
Stay tuned for the next strategy I offer which I’m sure you won’t be surprised by but may need to be reminded of!