1. You don't eat 5-6 times a day.
I hear it all the time, "I cant eat that much or I will get fat", “I'm just not hungry enough... Well, you're likely already overweight, or at least not where you want to be yet, so why don't you try doing it my way! Eat 5-6 times a day to get the nutrients you need to build lean muscle, burn away body fat and speed up your metabolic rate. You're not going to make it through result producing workouts on two Twinkies and some fruit roll ups.
2. Your eating too many carbs in the evening!
You should taper off your carbs towards the end of the day. Use these energy gems to fuel your workouts and get your day started. Make sure they are whole grains, fruits and/or veggies! There is no need to eat lots of carbs if you're just going to bed. They will be stored as fat.
3. Don't wimp out on your cardio!
Don't think that just getting on the treadmill will do it. You need to sweat and you need to breath hard. If you do 30 minutes of cardio and your shirt isn't wet, you have been fooling yourself. If you're using a heart rate monitor, get your heart rate to at least 60% with the goal of 70% for some real results.
4. You don't drink a gallon of water a day.
Lack of water decreases performance and reduces protein synthesis. This halts weight loss!...Not to mention the multitude of other systems that need water to work at peak efficiency. Begin w/a goal of 50 oz. Per day(not counting what you drink during and directly after a great workout)and work your way up!
5. You think you can get away with eating junk.
You cant. Have a cheat meal, at most - a cheat day, don't have a cheat week. You are not a special genetic phenomenon. What makes others fat will do the same to you in time.
6. Your workouts are not up to par.
Sadly, 80% of the people out there “working out” are just going through the motions. This 80% never gets any real results. Work hard, it has to burn and pump. Do not back off when you feel tired, push through! You will only get out what you put in. That's not just a tired saying, it's so true. Exceed your bests, push for new heights. The reward is there if you can put in the effort!!! (that's my favorite one! and, oh sooo true!)
7. You are inconsistent.
You go some days and some days you don't. Sometimes you follow your diet, but not always. You like certain body parts and you only work hard on those. Either DO or do not! Half hearted efforts will bring half assed gains.(my second fave!)
8. You pick the “easy” exercises.
Harder is better. There are no short cuts.
9. You lie to yourself.
This is the real reason. I hate the words “something must be wrong w/me”, and "I don't have the genetics, or I could be skinny too". C'mon!! If you have a problem then go to the doctor and get it fixed. If you don't then you're just making excuses.
There are thin and fit people out there w/thyroid issues, bad knees, back issues and bad genetics. Claim responsibility for your own lack of effort. ...whether it be w/exercise or food or both!
In reality, people generally know what works. People know when they should or shouldn't be doing something. If you don't, please ask - and I'm always happy to answer your questions.
That's part of what I do for a living. However, I can only give you the answer. In order to succeed, you need to actually follow the advise you asked for.
10. You still use the words "if only".
Lots of great things could have been accomplished in people's lives "if only".
Find out what you're not doing in your weight loss program that you should be and do it. Do it now. Time does not wait for you, and there is no time like the present. When you finally really get fed up with your current state and stop fooling yourself, you will get the body you want. If you need some help with this, join us in Female Fit Camp! I will give you the tools that you need, you just have to
use them!
*Important side note: Sometimes people are sick and don't even know it. I had a client once, that changed many of the things necessary in order to “get serious” about her weight loss, and she still didn't make the progress that she should have. She returned to her doctor for a “closer inspection (because this was really bugging me!) her doctor found out she was borderline diabetic. So once we had a reason for the continued poor energy levels and why she especially couldn't get away with the late night cheat meals, things began to get back on track. Her energy level picked up and weight dropped off. So, if you feel something is truly wrong, even though your pre-workout checkup came up clean, keep asking until you find an answer!
Thanks for reading! The success of my clients and Fit Camp Members is and will remain my ultimate goal! These articles are meant to help you all, not make you feel bad or put shame on you! Admitting certain things about ourselves and our true efforts is a very difficult thing, I am proud of each and every one of you who admits or even attempts to and then begins to do something about it by putting forth real effort and asks for help when needed! I hope I have shed some light on some things and you got something out of this one!
Here's to your health, fitness and ultimate happiness!
Female Fit Camp – Changing Lives and Changing Shape!
-Melanie Tucker , cmpt
Call or email today to learn more about my fitness and fat loss programs that will quickly change your
life! No more “weighting”, your time is NOW!
919.414.0428
melanie@mellifit.com
Friday, March 26, 2010
Friday, March 5, 2010
Help! PMS and Food...
Here's some helpful info to keep you on track with healthy food choices!
#1: Flax seed: I put a serving in my protein shakes, yogurt, cereals etc... during PMS
(if you already use flax seed, increase your amount during this time) I do either, cold-pressed organic flax seed oil or ground...
#2: Evening Primrose Oil: It is an essential fatty acid that helps ease breast tenderness and depression(which can lead to the feelings of comforting ourselves w/certain foods that will only make matters worse)...
#3: Water: the magic potion! I truly up my water intake to almost 1 gallon of h20 during this time. If you usually drink the recommended 8-10 glasses of water per day, increase the amount to 3-4 liters if possible. It may sound like a lot of water, but the reason you suffer from back pain, fatigue, cravings, breast tenderness and excess bloating is because of the increase in the hormones in the kidneys.
These things are caused by water retention caused by hormonal imbalances during "that time." The more water you drink, the less you will retain.
#4:Cardio: Increase your normal cardio activity! Sweating and getting an endorphin rush helps to regulate unruly hormones and allows the body to eliminate excess water. Aim for at least 3/ 30 minute sessions per week, more if you are already there!
#5: Nuts(good fats!) Keep unsalted or sea-salted almonds, pistachios, walnuts etc. around....a handful a day helps(a reg. serving size) these along w/the essential fats in the flax seed can help greatly.
#6: Raw fruits and veggies: keep them available during this time. I love to slice up cucumbers and add sea salt and crunch away! It really does help...
Lastly, avoid caffeine! It creates tension in the body and this feeds the cravings.
Okay so, when the cravings come on, just do the best you can when it comes to giving in. The main culprits of misery for me have always been the salty food cravings and, of course, chocolate! It's like I have this bottomless pit! When this weirdness comes over me, I know right away to increase my water intake and cut back on my caloric intake. The more I eat, the more I crave. So when I start getting that urge to eat, I immediately cut my meal portion sizes (still consuming roughly 5 small meals per day) and increase my water intake.
You may not need all of the above for yourself. And, fyi: they are all vegan friendly! I just wanted to give you as much info as possible! Try a few or try them all!
#1: Flax seed: I put a serving in my protein shakes, yogurt, cereals etc... during PMS
(if you already use flax seed, increase your amount during this time) I do either, cold-pressed organic flax seed oil or ground...
#2: Evening Primrose Oil: It is an essential fatty acid that helps ease breast tenderness and depression(which can lead to the feelings of comforting ourselves w/certain foods that will only make matters worse)...
#3: Water: the magic potion! I truly up my water intake to almost 1 gallon of h20 during this time. If you usually drink the recommended 8-10 glasses of water per day, increase the amount to 3-4 liters if possible. It may sound like a lot of water, but the reason you suffer from back pain, fatigue, cravings, breast tenderness and excess bloating is because of the increase in the hormones in the kidneys.
These things are caused by water retention caused by hormonal imbalances during "that time." The more water you drink, the less you will retain.
#4:Cardio: Increase your normal cardio activity! Sweating and getting an endorphin rush helps to regulate unruly hormones and allows the body to eliminate excess water. Aim for at least 3/ 30 minute sessions per week, more if you are already there!
#5: Nuts(good fats!) Keep unsalted or sea-salted almonds, pistachios, walnuts etc. around....a handful a day helps(a reg. serving size) these along w/the essential fats in the flax seed can help greatly.
#6: Raw fruits and veggies: keep them available during this time. I love to slice up cucumbers and add sea salt and crunch away! It really does help...
Lastly, avoid caffeine! It creates tension in the body and this feeds the cravings.
Okay so, when the cravings come on, just do the best you can when it comes to giving in. The main culprits of misery for me have always been the salty food cravings and, of course, chocolate! It's like I have this bottomless pit! When this weirdness comes over me, I know right away to increase my water intake and cut back on my caloric intake. The more I eat, the more I crave. So when I start getting that urge to eat, I immediately cut my meal portion sizes (still consuming roughly 5 small meals per day) and increase my water intake.
You may not need all of the above for yourself. And, fyi: they are all vegan friendly! I just wanted to give you as much info as possible! Try a few or try them all!
Wednesday, February 17, 2010
THE #1 KEY TO DROPPING THOSE POUNDS!
The way you eat is the number one key to achieving the goals you desire in any fitness program you partake in. Use these great suggestions when shopping, dining out, preparing your own, and more!
Diet is an ugly word that conjures up thoughts of deprivation and filling your growling stomach with blah, boring, food. However, you must realize that “diet” is merely the makeup of your daily intake of food and it doesn't necessarily have to be restrictive and “plain”.
A person's diet is the number one key to achieving the goals they desire in any fitness program they partake in. You know the old saying, "you are what you eat" is the best quote and should be your inspiration and your motivation in making wise and informed decisions on what you put in your mouth. Speaking of “you are what you eat”, If your diet isn't mapped out correctly to shape you up this summer, you will be achieving your fat/weight loss and muscle toning goals as you open your Christmas gifts!
You should strive to eat at least 5 to 6 small meals a day that are spread 2 to 3 hours apart. Each meal should have some source of protein with it and can be combined with fibrous carbs (think vegetables) or good, starchy carbs (think fruits, grains and potatoes). Beyond that, the best advice I can give you is to choose whole, fresh, unprocessed food that exists in their most natural state.
For example, instead of eating cereal which is highly processed and can be full of sugar and chemicals you can't even pronounce, why not try a bowl of plain oatmeal, cream of rice, or oat bran, that is sweetened and flavored with Splenda and cinnamon or maybe some chopped nuts, like pecans, almonds, or walnuts with some sugar free syrup.
Try eating raw or lightly steamed broccoli instead of broccoli smothered in cheese and butter. Replace lunch meat that is highly processed with chemicals and preservatives with real turkey, beef, or chicken. The point is, consuming fresh whole foods is the best route to take when it comes to feeding our bodies.
The mentality one needs to have concerning diet, is that of fueling our bodies to perform throughout the day and to keep our energy up and our minds sharp.
Alternatives
Now that you know a little about how many times a day you should eat and what kinds of foods you should be eating, we can touch on the topics of condiments, food preparation, and food substitutes.
The purpose of this article is to inform you of healthy alternatives to help you achieve your fitness and weight loss goals in conjunction with an appropriate workout program!
In the following categories, I will give you some examples of common food additives that can in fact be replaced with healthier options. Again, my advice to you is to experiment with these healthier alternatives to find what suits your palate the best!
Beverages
Alternatives for: Creamer And Sugar for your coffee
*Low Carb Protein shakes
*Soy milk or Almond Milk (I like Silk, Soy Slender or Unsweetened Vanilla Almond Milk)
*Stevia, Splenda, or Equal
*Flavored Sugar Free Coffee Syrups
Alternatives for: Juice, Soda, And Sugary Drinks
*Crystal light (you can mix this w/a carbonated seltzer water to make like soda!)
*No Sugar Added Light Juice
*Juice your own fruit juices from real fresh fruit
Alternatives for: Whole Or 2% milk IF YOU'RE VITAMIN D DEFICIENT, GET SOME SUN WHEN POSSIBLE & TAKE A SUPPLEMENT
*Skim Milk (preferably organic!)
*Light Soy or Almond Milk
Alcohol
Limit at all costs because it's the #1 factor in gaining weight and belly fat
Condiments
Alternatives for: Butter
*Smart Balance Spread
*Fleischman's (made w/Olive Oil) Spread
*Fat Free Promise Butter
*I Can't Believe It's Not Butter Spray
*Molly McButter
For Baking replace butter in recipes with fat free yogurt, fat free sour cream, sugar free applesauce, shredded zucchini or carrots, or pureed dates or figs.
Use Pam or similar non stick cooking spray for sauteing, grilling or pan frying
Alternatives for: "heavy" Salad Dressings
*Fat free dressings (but beware of hidden fructose corn syrup – and sodium – check the ingredient list on the nutrition label)
*Make your own dressing by mixing flax seed oil, Mrs Dash or other healthy herbs, garlic, onions etc. and balsamic vinegar
*Yellow Mustard with Splenda and a little water to make a virtually fat free low cal honey mustard dressing
*Salsa (look for fresh and watch the sodium) and lemon wedges
*Top your salad with fat free cottage cheese
(look for dressings that you can see through or at least almost see through!)
Alternatives for: Toppings, Seasonings And Marinades
*Fat Free Ranch dressing on potatoes
*Fat free sour cream, cream cheese and yogurt
*Salsa (look for fresh and watch the sodium)
*Balsamic Vinegar
*Mrs Dash Seasonings and Marinades
*Sugar Free Maple Syrup
*Annie's organic products
Dining Out
When dinning out or eating at friends' houses, do not be afraid to quiz the server or your host/hostess on how the food was prepared. Shy away from terms on the menu like sautéed, creamed, fried, breaded, drizzled, etc and ask for all sauces to come on the side.
Make smart decisions and when in doubt order a salad loaded with lots of veggies with a clean source of protein such as chicken, steak or salmon. Order your salad dressings (trying to find the healthiest option) on the side and dip the fork in the dressing and eat with the salad instead of drenching the salad with unnecessary calories.
Thanks for reading, eat well and reap the benefits!!!
Melanie Tucker
CMPT
www.Mellifit.com
Diet is an ugly word that conjures up thoughts of deprivation and filling your growling stomach with blah, boring, food. However, you must realize that “diet” is merely the makeup of your daily intake of food and it doesn't necessarily have to be restrictive and “plain”.
A person's diet is the number one key to achieving the goals they desire in any fitness program they partake in. You know the old saying, "you are what you eat" is the best quote and should be your inspiration and your motivation in making wise and informed decisions on what you put in your mouth. Speaking of “you are what you eat”, If your diet isn't mapped out correctly to shape you up this summer, you will be achieving your fat/weight loss and muscle toning goals as you open your Christmas gifts!
You should strive to eat at least 5 to 6 small meals a day that are spread 2 to 3 hours apart. Each meal should have some source of protein with it and can be combined with fibrous carbs (think vegetables) or good, starchy carbs (think fruits, grains and potatoes). Beyond that, the best advice I can give you is to choose whole, fresh, unprocessed food that exists in their most natural state.
For example, instead of eating cereal which is highly processed and can be full of sugar and chemicals you can't even pronounce, why not try a bowl of plain oatmeal, cream of rice, or oat bran, that is sweetened and flavored with Splenda and cinnamon or maybe some chopped nuts, like pecans, almonds, or walnuts with some sugar free syrup.
Try eating raw or lightly steamed broccoli instead of broccoli smothered in cheese and butter. Replace lunch meat that is highly processed with chemicals and preservatives with real turkey, beef, or chicken. The point is, consuming fresh whole foods is the best route to take when it comes to feeding our bodies.
The mentality one needs to have concerning diet, is that of fueling our bodies to perform throughout the day and to keep our energy up and our minds sharp.
Alternatives
Now that you know a little about how many times a day you should eat and what kinds of foods you should be eating, we can touch on the topics of condiments, food preparation, and food substitutes.
The purpose of this article is to inform you of healthy alternatives to help you achieve your fitness and weight loss goals in conjunction with an appropriate workout program!
In the following categories, I will give you some examples of common food additives that can in fact be replaced with healthier options. Again, my advice to you is to experiment with these healthier alternatives to find what suits your palate the best!
Beverages
Alternatives for: Creamer And Sugar for your coffee
*Low Carb Protein shakes
*Soy milk or Almond Milk (I like Silk, Soy Slender or Unsweetened Vanilla Almond Milk)
*Stevia, Splenda, or Equal
*Flavored Sugar Free Coffee Syrups
Alternatives for: Juice, Soda, And Sugary Drinks
*Crystal light (you can mix this w/a carbonated seltzer water to make like soda!)
*No Sugar Added Light Juice
*Juice your own fruit juices from real fresh fruit
Alternatives for: Whole Or 2% milk IF YOU'RE VITAMIN D DEFICIENT, GET SOME SUN WHEN POSSIBLE & TAKE A SUPPLEMENT
*Skim Milk (preferably organic!)
*Light Soy or Almond Milk
Alcohol
Limit at all costs because it's the #1 factor in gaining weight and belly fat
Condiments
Alternatives for: Butter
*Smart Balance Spread
*Fleischman's (made w/Olive Oil) Spread
*Fat Free Promise Butter
*I Can't Believe It's Not Butter Spray
*Molly McButter
For Baking replace butter in recipes with fat free yogurt, fat free sour cream, sugar free applesauce, shredded zucchini or carrots, or pureed dates or figs.
Use Pam or similar non stick cooking spray for sauteing, grilling or pan frying
Alternatives for: "heavy" Salad Dressings
*Fat free dressings (but beware of hidden fructose corn syrup – and sodium – check the ingredient list on the nutrition label)
*Make your own dressing by mixing flax seed oil, Mrs Dash or other healthy herbs, garlic, onions etc. and balsamic vinegar
*Yellow Mustard with Splenda and a little water to make a virtually fat free low cal honey mustard dressing
*Salsa (look for fresh and watch the sodium) and lemon wedges
*Top your salad with fat free cottage cheese
(look for dressings that you can see through or at least almost see through!)
Alternatives for: Toppings, Seasonings And Marinades
*Fat Free Ranch dressing on potatoes
*Fat free sour cream, cream cheese and yogurt
*Salsa (look for fresh and watch the sodium)
*Balsamic Vinegar
*Mrs Dash Seasonings and Marinades
*Sugar Free Maple Syrup
*Annie's organic products
Dining Out
When dinning out or eating at friends' houses, do not be afraid to quiz the server or your host/hostess on how the food was prepared. Shy away from terms on the menu like sautéed, creamed, fried, breaded, drizzled, etc and ask for all sauces to come on the side.
Make smart decisions and when in doubt order a salad loaded with lots of veggies with a clean source of protein such as chicken, steak or salmon. Order your salad dressings (trying to find the healthiest option) on the side and dip the fork in the dressing and eat with the salad instead of drenching the salad with unnecessary calories.
Thanks for reading, eat well and reap the benefits!!!
Melanie Tucker
CMPT
www.Mellifit.com
Monday, January 25, 2010
Burn Fat with Breakfast!
Burn More Fat with These Breakfast Foods
This Week's Tips
* Burn More Fat with These Breakfast Foods
* How to Heat Up Your Cold-Weather Walks
* Could Coffee Help You Dodge Diabetes?
You can give your body a little fat-burning> advantage by including items like these in your morning meal: eggs, yogurt, and whole-grain cereal.
Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.
How They Help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers.
Please click here to check out my website! Mellifit.com
This Week's Tips
* Burn More Fat with These Breakfast Foods
* How to Heat Up Your Cold-Weather Walks
* Could Coffee Help You Dodge Diabetes?
You can give your body a little fat-burning> advantage by including items like these in your morning meal: eggs, yogurt, and whole-grain cereal.
Breakfast is the most important meal of the day if you're trying to control your appetite and lose weight, but these three items in particular have been credited with extra fat-burning and pound-dropping powers in recent studies.
How They Help
Eggs: When people on low-calorie diets ate two scrambled eggs with toast and jam for breakfast, they lost 65 percent more weight than the dieters who started their day with a bagel and cream cheese. The protein in eggs probably helps control appetite, so people eat less.
Yogurt: Calcium and other helpful compounds in yogurt may help stop fat storage and turn up fat burn. In one study, obese people on reduced-calorie diets lost 61 percent more fat overall -- and even more belly fat -- when they ate three 6-ounce servings of yogurt every day. This was compared with the people who had no yogurt in their diets.
Whole-Grain Cereal: Research shows that people lose more belly fat when they replace refined-grain foods with whole grains. All the appetite-controlling fiber they pick up in the process probably accounts for the slimming effect. Plus, whole grains can help control blood sugar and lower blood pressure, and they can even reduce the risk of heart disease and certain cancers.
Please click here to check out my website! Mellifit.com
Friday, October 23, 2009
10 Fun Yet Healthy Snacks!
Check out these 10 Healthy Snacks for Couch Time to get you through those cravings!
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is here. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, I'm not encouraging any couch potato behavior. We'd prefer that you pop in a workout video or bundle up and go for a brisk walk and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.
1.Popcorn.
It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers!!!
But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs, molly mcbutter, butter buds or a squeeze of lemon juice with some garlic powder or cayenne pepper.
2.Bean dip.
Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
3.Salsa.
This is the perfect mix of tomatoes, onions, and peppers! And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
4.Crispbread crackers.
These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of Smart Balance Peanutbutter, or hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the "not so healthy" days of eating Ritz crackers washed down with aerosol cheese right from the can!
5.Pistachios.
Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted, sea-salted, or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.
6.Edamame.
The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your eating, giving you time to feel full before you've overeaten.
7.Mini-pizzas.
Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
8.Pita chips and hummus.
While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.
9.Relish tray.
Some great snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut. . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.
10.Deviled eggs.
Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.
Visit MeLLiFiT.com for more great info!!!
Fall is upon us, which means that the new TV season has begun, baseball is heading into the postseason, and football is here. The weather's getting cooler, and the couch will soon call for you to lie down in it with a warm blanket. Now keep in mind, I'm not encouraging any couch potato behavior. We'd prefer that you pop in a workout video or bundle up and go for a brisk walk and use the couch as a towel rack. But we're all human, and it's almost impossible to resist the siren song of a playoff game or the return of Dancing with the Stars or Grey's Anatomy. Just because you're taking a couple of hours off to flatten your gluteal muscles and sofa cushions doesn't mean you have to stuff yourself with chips and cookies or other bagged diet killers. Here are 10 tasty and healthy snacks that are great for TV downtime.
1.Popcorn.
It's not just for the movie theater anymore. In fact, you're better off skipping it at the movie theater. A bucket of oil-popped movie theater popcorn can contain as much fat as three to five double cheeseburgers!!!
But air-popped popcorn is a pretty benign treat. Three cups of popcorn have just 93 calories and 1.5 grams of fat. Air-popped popcorn doesn't have much nutritive value outside of the energy you may get from the calories and some dietary fiber, but it can satisfy your munchies without getting you too far off the diet path. The best popcorn comes from your own hot-air popper—and with no additional fat or salt, unless you add it later. If you're going for microwave convenience, make sure you read the label carefully. Even some of the "healthy" brands contain a fair amount of fat and salt. And many microwave brands contain perfluorooctanoic acid (PFOA), which has been linked to cancer. You might be better off making your own microwave popcorn. Just put 1/4 cup of popcorn into a brown lunch bag, fold the top over tightly, and microwave at your usual popcorn setting. Try to avoid salt and butter. Instead, enjoy your favorite herbs, molly mcbutter, butter buds or a squeeze of lemon juice with some garlic powder or cayenne pepper.
2.Bean dip.
Beans are a great source of protein and fiber, and they don't have tons of calories. One cup of canned pintos only has 206 calories; it also has 12 grams of protein and 11 grams of fiber—almost half of your recommended daily allowance. And beans are incredibly filling. Even prepackaged bean dips are pretty decent (of course, always check the label for the fat and sodium contents). You can make your own dips, hot or cold, by food-processing canned black or pinto beans (my favorites are the ones canned with jalapeños) and adding water to create your desired consistency. You can also use fat-free refried beans. You could add some chopped bell or jalapeño peppers, green onions, or canned corn to add a crunchy texture or some chopped tomatoes for a little extra flavor and vitamins. Instead of fatty tortilla chips, use baked chips or, better yet, some raw, crunchy veggies like carrots, celery, sliced bell peppers, broccoli, or cauliflower.
3.Salsa.
This is the perfect mix of tomatoes, onions, and peppers! And the great thing is that salsa is so low in calories and so high in fiber, you can basically eat it by the cupful and not gain weight. If you buy it at the store though, watch out for the salt content—that's the secret ingredient in most canned and jarred salsas. You're much better off making your own pico de gallo. Just dice tomatoes and onions and mix with as much minced jalapeño and/or garlic as you can stand. Add fresh cilantro, salt, and pepper to taste and toss the veggies in the juice of two limes. Let it sit in the refrigerator for at least 30 minutes before serving. You can eat it with baked chips or the crunchy veggies that also go great with the bean dip. The salsa and the bean dip also complement each other well, for the double dippers among us.
4.Crispbread crackers.
These crunchy treats (including Wasa® and Rykrisp® brands) have around 30 calories a cracker (depending on the brand, flavor, and style) and a couple of grams of fiber in each one. For the Top Chef in you, they make great bases for some healthy ingredients from your refrigerator. Try a dollop of fat-free cottage cheese with a dash of hot sauce; a slice of turkey breast and roasted red pepper; a "schmear" of Smart Balance Peanutbutter, or hummus and a couple of pitted olives; or a slice of tomato and a fresh basil leaf with a drizzle of balsamic vinegar. Even the pico de gallo recipe above with some shredded nonfat cheddar will make a tasty treat. By being creative with some wholesome ingredients, you'll forget all about the "not so healthy" days of eating Ritz crackers washed down with aerosol cheese right from the can!
5.Pistachios.
Pistachios are a great heart-healthy snack full of antioxidants, fiber, and unsaturated fats (the good kind). A 1/2-cup serving (with the shells, assuming you don't eat them) only has 170 calories, with 6 grams of protein and 3 grams of fiber; however, that serving also has 14 grams of fat, so don't go nuts chowing down on a whole bag. Walnuts, peanuts, cashews, almonds, pecans, and other nuts all have their nutritional upsides, too, but the reason I think pistachios make great snacks are the shells. The shells are difficult to open, so rather than shoveling handfuls of pre-shelled nuts down your throat, eat shelled pistachios so that you're forced to slow down. Keep an eye on the sodium content when you buy the nuts. Either buy unsalted, sea-salted, or low-salt versions. And forget those disgusting pink ones that taste like lipstick. Who needs to leave hot-pink fingerprints all over the couch? A lot of stores also sell flavored versions that aren't too salty. Chili-lime is one of my favorite flavors.
6.Edamame.
The Japanese have one of the healthiest diets in the world, and soybeans are a great staple of that diet. Edamame, the steamed or boiled soybean pods, contain all the essential amino acids, many essential fatty acids, and soy isoflavones. And 1/2 cup of beans only contains 100 calories, 3 grams of fat, and 9 grams of carbs, with 8 grams of protein and 4 grams of fiber. Truly one of nature's perfect foods. And like pistachios, you can serve them in their shells, which slows down your eating, giving you time to feel full before you've overeaten.
7.Mini-pizzas.
Forget the frozen food section. Anyone with a toaster oven or a broiler pan can be his or her own Mama Celeste or Chef Boy-ar-dee®. Just take half of a whole wheat English muffin (67 calories; 2 grams of fiber), add a little tomato sauce or low-sodium pizza or spaghetti sauce and a sprinkle of low-fat or nonfat mozzarella cheese, and voilà—tasty and healthy pizza! As with the crispbread crackers, your imagination's the only limit for toppings. Fresh herbs like basil and oregano are delicious. Peppers, mushrooms, and anchovies are popular and fairly healthy. Just stay away from processed meats like pepperoni, which are often loaded with saturated fat, carcinogenic nitrates, and sodium.
8.Pita chips and hummus.
While some stores sell pita chips now, you can easily make your own with very little fuss and muss (and usually with much less fat and salt). A large whole wheat pita has 170 calories, 5 grams of fiber, and less than 2 grams of fat. To make chips, cut around the edge of the pita with a small paring knife, so you have two discs. Then with a knife or pizza cutter, cut the discs into eighths or smaller chip-size pieces. Arrange the pieces on an aluminum-foil-covered cookie sheet, lightly spray with some olive oil cooking spray, and sprinkle with a little salt or low-fat Parmesan cheese or your favorite dried herbs. Cook in the oven or toaster oven until lightly browned and crispy, and serve with your favorite hummus or dip recipe.
9.Relish tray.
Some great snacks are pickled or brined anything—cucumbers, cauliflower, peppers, artichoke hearts, carrots, okra, baby corn, cornichons, cocktail onions, olives, sauerkraut. . . even herring and hard-boiled eggs! Extremely low in calories, a plate full of pickled veggies on the coffee table is great for snacking. But watch out for the sodium! Certain store brands have more than others. The more ambitious might try marinating their fresh veggies in vinegar and a little heart-healthy olive oil, to control the amount of salt involved. If you use salty brands, you might consider rinsing them to get rid of some of the salt or mixing them on a plate with some fresh, unpickled vegetables to mitigate the salt intake.
10.Deviled eggs.
Eggs, having once been considered a scourge of the heart-healthy diet, are now getting a better rap. What's indisputable is the health value of the whites. If you take the yolks out of the equation, the egg whites can prove to be small, healthy, high-protein delivery systems suitable for all kinds of nutritious creamy fillings. Cut a bunch of hard-boiled eggs in half, lengthwise, and scoop out and discard the yolks. Try mixing some nonfat cottage cheese with your favorite mix of mustard, curry powder, garlic, paprika, pepper, salt, or other spices, and blending or food-processing it until it's creamy. Spoon or pipe the mixture into the egg whites where the yolks used to be, and you'll have a high-protein snack without the fat and cholesterol. You can also use the empty egg whites as scoops for your favorite healthy dip or salsa.
Visit MeLLiFiT.com for more great info!!!
Thursday, October 1, 2009
Let the Power of Fiber Work For You!
For most people reckless snacking derails their healthy diet, leaving them frustrated and overweight.
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I've got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
Eat meals that are filled with fiber and you'll stabilize your blood sugar levels, and feel full longer.
The Case for High Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).My personal recommendation, shoot for 25 grams per day!
There are two main reasons that high fiber leads to weight loss:
1. Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
2. Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Breaking it Down
It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that ‘Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar.
* Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
* Snack: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
* Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
* Snack: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
* Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
* Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.
Did you notice a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
Here's the revised version of Jane's meals:
* Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
* Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
* Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
* Snack: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds.
* Dinner: This meal didn't change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
* Snack: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.
That didn't look hard, did it?
As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.
This means that Jane is effortlessly losing weight simply by consuming more fiber.
You can follow Jane's lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss be sure to include a consistent and challenging exercise routine. I'm here to help with that - simply call or email today to get started.
(919)-414-0428
melanie@mellifit.com
Now Check Your Fiber Score:
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Sweet Braised Figs
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium - a mineral important in controlling blood pressure.
Yield: 6 servings
Here's what you need...
* Non-stick cooking spray
* 1 Tablespoon agave nectar
* 12 figs, sliced in half
1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
Fiber Up Ladies!!!...and men alike!
Melanie Tucker
cmpt
Join Female Fit Camp and find more tips and more ways to change your life than you can imagine, I'd love to help you reach your goals!!!
Click below for more information!!
www.Mellifit.com
Do you eat a healthy lunch only to succumb to the vending machine an hour later?
I've got good news for you, if you do.
With just a few adjustments to your diet, you can effortlessly kick your snacking habit to the curb.
You see, the urge to snack happens when your blood sugar levels drop—giving your body the message that you need more fuel. (Enter the vending machine.) This happens after eating meals that are low in fiber, low in calories, and high in sugar.
The solution?
Eat meals that are filled with fiber and you'll stabilize your blood sugar levels, and feel full longer.
The Case for High Fiber
Researchers have done their homework on fiber, and the results spell easy weight loss for all who listen. By consuming an extra 14 grams of fiber each day you can cut your calorie intake by a full 10 percent.
People who consume more fiber (as low as 20 grams per day) weigh an average of 8 pounds lighter than people who consume low fiber (closer to 10 grams per day).My personal recommendation, shoot for 25 grams per day!
There are two main reasons that high fiber leads to weight loss:
1. Fiber fills you up and stabilizes blood sugar for hours. This tames your appetite and protects you from needless snacking.
2. Foods that are high in fiber aren't as calorie dense. When you fill up on high fiber foods you eat just as much but take in fewer calories.
Breaking it Down
It's always easier to understand a concept like this when real life examples are given. So here's a review of a low fiber, high sugar diet that ‘Jane' was eating, and then we'll see the small changes made to increase her fiber content and stabilize blood sugar.
* Breakfast: Jane would typically eat a packet of instant oatmeal made with low fat milk and topped with banana and brown sugar. On the way to work she would also grab a mocha or latte.
* Snack: Without fail by 10am Jane's stomach would growl, sending her to the vending machine. She would end up with a small bag of chips, crackers or candy to hold her over until lunch.
* Lunch: By noon Jane was starving again, and would inhale her packed lunch of a medium sized bagel with low fat cream cheese and deli slices, and a small container of yogurt.
* Snack: At 3pm Jane's appetite would soar and she would scavenge the office for a small snack to hold her over until dinner. She usually found part of a leftover pastry or cookies, and if all else failed she would once again turn to the vending machine.
* Dinner: Most nights Jane would make a dinner of chicken breast, instant rice and a small salad, some nights she would substitute pasta for the rice.
* Snack: Every night at 10pm Jane would find herself back in the kitchen in search of something sweet. Most often she would have a bowl of low fat ice cream or sorbet before going to bed.
Did you notice a trend in Jane's diet? While she kept her selections fairly low in fat, she hardly ate any fiber which left her battling hunger all day. Her meals were also very high in sugar, which caused her blood sugar levels to jump up and plunge down throughout the day.
Here's the revised version of Jane's meals:
* Breakfast: Instead of the instant oatmeal Jane switched to using old fashion (intact) oats. She then topped it with broken walnut pieces and banana. Instead of drinking a high-sugar mocha or latte, she started drinking hot tea.
* Snack: Much to her surprise, 10am came and went without so much as a hunger pain. Jane kept her focus and worked through till lunch.
* Lunch: For lunch Jane had a cup of lentil soup, a slice of rye bread and a cup of steamed veggies.
* Snack: 3pm came and went, and again Jane didn't feel the need snack. On her way home she ate a small handful of almonds.
* Dinner: This meal didn't change much for Jane. Instead of instant rice she made brown or wild rice, and instead of white pasta she made whole wheat. She also added a vegetable dish to dinner, in addition to the salad.
* Snack: Most nights Jane skips her late night snack since she just doesn't feel hungry. On those nights that she does want a sweet treat she enjoys sliced fruit.
That didn't look hard, did it?
As you probably noticed, Jane's daily calories dropped dramatically after adding fiber to each meal. Also her percentage of calories from fat also dropped, since her snack foods were high in fat.
This means that Jane is effortlessly losing weight simply by consuming more fiber.
You can follow Jane's lead by evolving your diet to include higher levels of fiber.
To expedite your weight loss be sure to include a consistent and challenging exercise routine. I'm here to help with that - simply call or email today to get started.
(919)-414-0428
melanie@mellifit.com
Now Check Your Fiber Score:
How much fiber do you eat each day? Grab a pen and paper and tally it up: Beans, one half cup (7); Vegetables, one cup (4); Salad, one cup (2); Fruit, one piece (3); Fruit juice, one cup (1); White bread (1); Whole grain bread (2); White rice, one cup (1); Brown rice, one cup (3); Intact Oatmeal, one cup (4); Meat, poultry or fish (0); Eggs or dairy (0); Sodas or water (0).
If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.
If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.
If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet. An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.
Sweet Braised Figs
This recipe is simple, healthy and delicious. Braised figs make a stunning display, and their delicate warm taste will not disappoint. Add braised figs to your oatmeal, on fat-free cottage cheese or even throw a few onto a salad. Not only are figs high in fiber, they are also loaded with potassium - a mineral important in controlling blood pressure.
Yield: 6 servings
Here's what you need...
* Non-stick cooking spray
* 1 Tablespoon agave nectar
* 12 figs, sliced in half
1. Heat a large non-stick saute pan and spray with cooking spray. Add the agave nectar.
2. Place the figs, sliced side down in the pan. Cook for 3-5 minutes over medium heat. The figs will become slightly sticky and golden around the edges.
3. Remove from pan and place sliced side up on a plate. Drizzle with remaining juice from the pan.
Nutritional Analysis: One serving equals: 70 calories, .2g fat, 18g carbohydrate, 2.4g fiber, and .6g protein.
Fiber Up Ladies!!!...and men alike!
Melanie Tucker
cmpt
Join Female Fit Camp and find more tips and more ways to change your life than you can imagine, I'd love to help you reach your goals!!!
Click below for more information!!
www.Mellifit.com
Friday, September 11, 2009
Female Fit Camp's Biggest Loser Contest Winners!
I would like to announce our Grand Prize Winner, with a weight loss of 27.8 pounds during the contest, a loss of 29 ¼ inches, and a weight loss percentage of 14.08% - Barbra Galavotti!!!
She has won:
$500.00 Cash, a complimentary
Hair Cut & Style by Salon Bella($35 value),
& 1 month of free Fit Camp beginning September 21st!
I would now like to announce our 2nd Prize Winner, with a weight loss of 28.2 pounds during the contest, a loss of 32 ½ inches, and a weight loss percentage of 13.74% - Karen Bass!!!
She has won:
A complimentary 1 hour Massage($70 value)
by Crissy Keye-owner of Holistic Restoration Massage & Wellness, and 1 month of free
Fit Camp beginning September 21st!
Now to announce our 3rd Prize Winner, with a weight loss of 20.6 pounds during the contest, a loss of 22 ¾ inches, and a weight loss percentage of 11.6% - Dawn Jernigan
She has won:
A Manicure & Pedicure on Melanie at Lee Spa Nails in White Oak Shopping Center($60 value), and $50 off of any Fit Camp session!
Now for our 4th Prize Winner, with a weight loss of 24.2 pounds during the contest, a loss of 29 inches, and a weight loss percentage of 10% -
Kari Williams
She has won:
A $50 Gift Card to Whole Foods Market, and $25 off of any Fit Camp session!
Considering the 4 top slots went to contestants in the 5:30am class – I wanted to recognize the top three in the 6:15am class!
Top 3 in the 6:15 Class:
The person with the highest percentage of weight loss in the 6:15 class – with a weight loss of 15.8 pounds during the contest, and a weight loss percentage of 8.3% - Virginia Albing!
I would like to give her $25 off of our next Fit Camp session beginning September 21st!
The second runner up with a weight loss of 19.2 pounds during the competition, and a weight loss percentage of 7.3% - Leigh Pair!
I would like to award her with $20 off of our next Fit Camp Session beginning September 21st!
The third runner up with a weight loss of 13.4 pounds during the contest, and a weight loss percentage of 7.2% - Meaghan Dawes! I would like to award her with $20 off of our next Fit Camp Session also!
I would like to congratulate all of my fit campers that made it through to the very end of this contest! I am truly proud of each of you!!! You are ALL winners in my book for sure! I recognize determination, perseverance, dedication and hard work in each of you! You have changed your lives in ways than you even know yet – and so many great things await you! These great things to come will not only show on the visible part of your bodies but on the inside too!
You are all physically and mentally stronger and that is priceless!
Always remember these to two things: Always finish strong! and...
Keep challenging yourselves!!!
This could be you!~ Come and join us at Female Fit Camp!!!
Where we are changing lives and changing shape through motivation not degradation!
Click here for more info!Mellifit!
She has won:
$500.00 Cash, a complimentary
Hair Cut & Style by Salon Bella($35 value),
& 1 month of free Fit Camp beginning September 21st!
I would now like to announce our 2nd Prize Winner, with a weight loss of 28.2 pounds during the contest, a loss of 32 ½ inches, and a weight loss percentage of 13.74% - Karen Bass!!!
She has won:
A complimentary 1 hour Massage($70 value)
by Crissy Keye-owner of Holistic Restoration Massage & Wellness, and 1 month of free
Fit Camp beginning September 21st!
Now to announce our 3rd Prize Winner, with a weight loss of 20.6 pounds during the contest, a loss of 22 ¾ inches, and a weight loss percentage of 11.6% - Dawn Jernigan
She has won:
A Manicure & Pedicure on Melanie at Lee Spa Nails in White Oak Shopping Center($60 value), and $50 off of any Fit Camp session!
Now for our 4th Prize Winner, with a weight loss of 24.2 pounds during the contest, a loss of 29 inches, and a weight loss percentage of 10% -
Kari Williams
She has won:
A $50 Gift Card to Whole Foods Market, and $25 off of any Fit Camp session!
Considering the 4 top slots went to contestants in the 5:30am class – I wanted to recognize the top three in the 6:15am class!
Top 3 in the 6:15 Class:
The person with the highest percentage of weight loss in the 6:15 class – with a weight loss of 15.8 pounds during the contest, and a weight loss percentage of 8.3% - Virginia Albing!
I would like to give her $25 off of our next Fit Camp session beginning September 21st!
The second runner up with a weight loss of 19.2 pounds during the competition, and a weight loss percentage of 7.3% - Leigh Pair!
I would like to award her with $20 off of our next Fit Camp Session beginning September 21st!
The third runner up with a weight loss of 13.4 pounds during the contest, and a weight loss percentage of 7.2% - Meaghan Dawes! I would like to award her with $20 off of our next Fit Camp Session also!
I would like to congratulate all of my fit campers that made it through to the very end of this contest! I am truly proud of each of you!!! You are ALL winners in my book for sure! I recognize determination, perseverance, dedication and hard work in each of you! You have changed your lives in ways than you even know yet – and so many great things await you! These great things to come will not only show on the visible part of your bodies but on the inside too!
You are all physically and mentally stronger and that is priceless!
Always remember these to two things: Always finish strong! and...
Keep challenging yourselves!!!
This could be you!~ Come and join us at Female Fit Camp!!!
Where we are changing lives and changing shape through motivation not degradation!
Click here for more info!Mellifit!
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About Me
- Melanie Tucker
- I have gained several nationally recognized certifications, most recently achieving my Master Personal Trainer Certification, and Fitness Coach/group fitness Certification for boot camp instruction. I have been working in fitness for 12 years and I am still passionate about it. I am also a happily married mom of three, 2 beautiful girls, ages 17 and 13 and my little boy who's now 5.