UP DATE; MARCH 03.25.2012

HEY, HEY!! Hello everybody i hope your day was wonderful. Any who just for a quick update i would like to say hello to all the followers !!!
Okay down to business after finishing the ‘30 DAY SHRED’ dvd along with crossing off the days to KEEP TRACK. I have decided to keep on the trend of keeping track of the days I have been responsible to keep up my new years resolution to becoming physically fit. Here is a picture of what i mean. Fist is the 30 day shred.

This next one is for this month and instead of doing the same boring routine of the same work out i had an idea. So here is what i did i googled a printable march calender (make sure is blank and don’t worry they have a lot more fun looking ones then i printed i just preferred this one best ) and i took 5 different colored markers. Keeping in mind i do want to have my regular workouts with a rest day. I assigned each workout a color and randomly chose a color one my one for each days workout. ( litterly it was randome i closed my eyes and jumbled them up so i wouldn’t cheat or have the same workout in a row.) So far it have served me well and it keep me active and happy! I do recommend this method for those who are in a workout rut. :) Here it is!

Side note; Today was my birthday and i was generously given money by many members of the family to buy what ever i pleased. So yes i bought regular things but i also bought something special and wanted for the longest time. I have bought a Fitness watch that keeps track of my heart rate and calories burned!! yay! (It was $31.00 total from walmart.)
After setting it up putting all the little info about me into the watch like age etc. I’am satisfied with it becuase i have just finished my workout ‘Dr.oz 15 minute workout with creator of insanity’ i burned 119 cal. Woop.
Rest of the money is going towards my tattoo.

xoxox,

C.R.

Fat-Loss Tricks That Actually Work -Dr.Oz

Fat-Loss Tricks That Actually Work

No matter what type of diet or fitness program you choose, the fact of the matter is you still have to eat less calories than you burn off if you want to lose weight. The truth is you don’t even have to step foot into a gym to lose weight if you follow this rule. Now, trust me – I am not suggesting that you don’t exercise because exercise will keep the weight off. But, I am saying that even when life gets busy and you don’t get into the gym, you will still lose weight if your calories are on track.

You need to know these three numbers if you are serious about burning fat:

Calories - Multiply your goal weight by 10 = Total calories per day (Example: Your goal weight is 120 pounds; 120 x 10 = 1200 calories per day)
Carbohydrates need to be kept at 100 grams or less per day to lose weight and reduce body fat.
Fat - Eat less than 20 grams per day to lose weight and body fat!

How do I do this you ask? Here are five easy ways to push your body into the fat-burning zone before you enter the gym!

Replace your favorite breakfast with a clean whey protein shake; this will increase your metabolism 25% and keep it burning strong all day. Be sure your shake is under 160 calories, low carb and no fat! Look for 24 grams of protein max.
Have a large tossed salad with 3 ounces of chicken breast or tuna fish for lunch. Your best bet is to have a shake and a salad (no animal protein) if you really want to lose fast!
Instead of your favorite snack foods, have a piece of fruit instead to cleanse and detox your body.
Swap the starch out at dinner for an additional vegetable. This is easier to do than you think! Go for grilled fish with a salad and vegetable – or better yet, have three vegetables!
Try to eat between the hours of 9 a.m. and 6 p.m. – not before or after. This is a very easy yet extremely effective way to get your body to burn stored fat for fuel.

Each one of these simple swaps can cause you to lose 1-2 pounds in the first week, the safe and healthy way. Try to follow this cleansing program for 1-2 weeks, depending on how much weight you need to lose. Many professional models and actresses follow this system Monday through Thursday to keep their weight in check and their bodies running clean and healthy! Don’t forget to do 60 minutes of cardio a day to get your fat-burning engines running in high gear!

19 WAYS TO TIGHTEN SKIN AFTER WEIGHT LOSS …

There are lots of ways to tighten skin after you lose weight, and many reasons to do so. And really, this is a good thing! I mean, you’ve done it! After months of making healthy lifestyle choices, you’ve lost weight. But even though you’re at your goal weight, you still feel bulky, and the culprit is loose, sagging skin. How do you tighten skin after weight loss, so you can fit into the clothes you want, and look as gorgeous and healthy and toned as you know you are? How can you tighten skin after weight loss, so you feel more accomplished, better about finishing your weight loss journey and living a healthier lifestyle? My dear, I can help. If your skin is slow to rebound, keep reading. Here are 19 ways to tighten skin after weight loss… you can do it!

1. LOSE WEIGHT NOW!

As we age, our skin naturally loses elasticity. This means that the younger the age at which you lose weight, the better your skin will rebound… if you have a weight issue, lose weight now! The sooner you lose weight, the better the chances your skin will tighten on its own. Sweetie, seriously… don’t put it off! Do it now!

2. DON’T YO-YO DIET

If it seems like you’re always gaining and losing weight, more than 25 pounds each time, that’s yo-yo dieting, and it’s terrible for your body, including your skin. The constant growing and shrinking puts stress on your skin, so stop the yo-yo dieting. Rather than gain and lose weight over and over again, talk to a pro about making a few PERMANENT key lifestyle changes. These healthy changes will help you lose weight, and keep it off, long term.

3. DON’T LOSE WEIGHT TOO QUICKLY

Slow and steady wins the race, and helps tighten your skin after weight loss. Your skin tightens slowly, so help the natural tightening process by losing weight safely and slowly, too. Besides, losing weight permanently by making broad lifestyle changes takes time, but it also helps prevent yo-yo dieting, something else that can help tighten skin after weight loss. Bonus!

4. SCRUB TO TIGHTEN SKIN AFTER WEIGHT LOSS!

Scientists think the reason using sea salt scrubs (or other scrubs) helps tighten skin after weight loss is that they encourage increased blood flow, which in turn encourages healthy, elastic skin. Whatever the exact reason, it does seem to work for many people… try using a good scrub in the shower twice a day, several times a week, and see if it helps you!

5. USE A COLLAGEN CREAM

Another way to tighten skin after weight loss is to keep it nourished with a collagen cream, one designed specifically to cope with loose, sagging skin. They can be pricey, but well worth the expense when they work. Note that collagen creams won’t work for everyone (nothing ever does), so ask family and friends for recommendations before you invest in a range of products that aren’t effective.

6. TRY MASSAGE THERAPY

I have a particular friend who swears her weekly massage therapy helped her tighten skin after weight loss. She complain of sagging skin, particularly on her upper arms and upper thighs, and is delighted to show off her non-saggy parts now. Why not give it a go? At best, it will help tighten your skin… at worst, you get an invigorating massage.

7. PERHAPS A WRAP?

Another friend tells me his skin was tightened when he got a seaweed wrap at a local spa, and now he goes every 6 to 8 weeks to enjoy its benefits. Online, I’ve found rave reviews on the local spa he frequents, and not a single negative review. Find a spa near you and do some digging… are their clients as happy as the clients at m local spa? If so, give them a try!

8. ADD WEIGHT TRAINING

Chance are, you used weight training to help you get to your goal weight, but if not, it’s time to add them, to help tighten skin after weight loss! If you’re worried about looking overly buff and masculine, don’t be. Simply add weights to your workout three times a week, because building toned, lean muscle under your skin will help it look tighter… and sexier!

9. DRINK WATER TO HELP TIGHTEN SKIN AFTER WEIGHT LOSS…

Healthy skin is hydrated skin, and despite the debate in the scientific community about whether or not drinking 64 ounces of water a day can help keep skin healthy and happy, I’ve seen the results myself. Perhaps it’s because, if you’re drinking that much water, you’re not drinking soda, loaded with unhealthy chemicals… or perhaps it’s because healthy, elastic skin really does need water. Either way, it works.

10. PRACTICE YOGA

Yoga will help you relieve stress, be more flexible, lose weight or maintain a healthy weight, and even help your skin rebound after weight loss. They key with yoga, and any other regimen for that matter, is to Start off slow, and within a few weeks, you’ll be surprised how much more flexible you, and your skin, can be.

11. BE PATIENT

I suppose I ought to mention that after a significant weight loss, your skin can take up to six months to tighten to the new, slender you. Be patient, then… if your skin doesn’t rebound immediately, keep in mind that it may take a little time. Just like setting realistic weight loss goals is important, setting realistic goals for your body to adjust is important, too.

12. DO CALISTHENICS

Calisthenics are great for building lean muscle, great for your heart, and they’re even great for tightening skin after weight loss! Add a round of calisthenics to your weekly routine, three or four times a week, and enjoy the jumping jacks, push-ups, windmills, and more… they can be fun, and they’re helping your skin readjust at the same time.

13. EAT PLENTY OF LEAN PROTEIN

Adding lean protein to your diet will also help tighten skin after weight loss. How? First of all, it helps build lean muscle, which will make you appear more toned (well, you WILL be more toned!). But lean protein also contains the collagen and other nutrients your skin needs to stay elastic. Protip: consuming lean protein after a workout will help boost the muscle-building effect.

14. AVOID HIGH-FAT FOODS

Foods that are high in fat are a dieter’s worst nightmare on two fronts. First, obviously, they can wreck your diet. Second, they do your skin no favors. If you’re trying to keep a healthy weight, or tighten skin after weight loss, avoid foods that are high in fat. Even the ones that taste really, really good. ESPECIALLY the ones that taste really, really good! Studies have shown that these high fat foods can even be addictive… so stay away!

15. TRY FOR FIVE

The USDA recommends we eat five servings of fresh fruits and veggies every day, to give us nutrients we need, and to help us maintain healthy weights. But did you also know these five servings will help tighten skin after weight loss? That’s because most fruits and veggies have a high water content, which your skin needs to rebound. And again, they’re very good at helping ou maintain a healthy weight!

16. AVOID SULFATES TO TIGHTEN SKIN AFTER WEIGHT LOSS…

Sulfates are used in lots of body washes, soaps, and shampoos because they’re good, cheap cleansers and they make lush lather. But sulfates can also over-dry and irritate skin, stripping it of vital moisture and making it less elastic. If you’re trying to tighten skin after weight loss, shop around for sulfate-free products. L’Oreal offers a great line, for a very reasonable price.

17. DON’T TAN

The tanning process is horrible for your skin, especially when you’re using a tanning bed to boost your melanin. You might think it makes your skin look smoother and healthier, but it doesn’t. Wearsunblock when you’re outdoors, and don’t fake and bake. You’ll see your skin tighten more quickly, and you’ll also avoid a greater risk of skin cancer.

18. RINSE AWAY CHLORINE

Excess chlorine from swimming pools and hot tubs can dry out your skin, making it less elastic, and less likely to rebound after weight loss. If you swim to keep fit, be sure to shower immediately after, and use cleaners designed to remove chlorine and moisturize your skin. Also, remember that you don’t need HOT water to rinse chlorine away, use warm water instead, which will also help keep your skin hydrated (hot water can strip away natural oils).

19. DRESS THE PART

Even the skinniest girl can have a muffin top if the jeans she’s wearing are too tight. My dear, you may not have excess skin, or loose skin, after weight loss… you might just need to wear clothes that fit better. Give this some serious thought while clothes shopping. Wouldn’t it be better to be a hot, slender size 8 than a muffin-top six 6?

7 WAYS TO FIGHT YOUR MUFFIN TOP…AND WIN! …

Nobody enjoys having a muffin top…let’s face it, it’s the easiest place to put on weight, and it looks the worst. What’s even more annoying is that they are so hard to get rid of! There are no quick fixes, and doctors say that those with a muffin top have an increased risk of diabetes and heart disease, too. What better reason to lose it?! Here are my top tips for fighting that muffin top…

1. DO CARDIO

You can’t burn stomach fat by endless crutches, unfortunately, which means you’ll have to do some cardio to burn it off. Running is an obvious choice, but long distance fast walking works well too, and even fast dancing! Cycling and swimming are also excellent choices. Cardio will help you to burn fat and calories, and leave you looking much slimmer all over.

2. INCREASE INTENSITY, REDUCE TIME

The good news is that you don’t need hours to invest in Exercise, as short yet intense bursts get the best results! More total calories are burnt when we’re working more intensively, and short bursts ensure that we continue to burn fat and don’t switch to sugar. A treadmill is perfect for frequent, fast workouts!

3. TONE YOUR STOMACH MUSCLES

Find an exercise class in your area that focuses on toning the stomach muscles, and attend for a few sessions. The stomach really is a complicated area, and for best results, you need to know exactly which exercises to do for best results. Talk to the instructor about your targets, and they should be able to suggest the moves that will tone you up perfectly.

4. SCHEDULE YOUR WORKOUTS

Guidance suggests adults should work out for half an hour, five times a week, but it’s very easy to do the same thing for all of this time. Schedule your exercise time, and make sure you include less obvious activities such as weights as well as cardio. Also give yourself time for stretches!

5. STRENGTHEN YOUR CORE

Learn some yoga or pilates moves, that will strengthen your core and help you to tighten and tone those stomach muscles. They do take some effort, but they are usually very easy to learn, and I find them really relaxing! Learn a few and do them regularly, and you’ll ward off future muffin tops too!

6. CHECK YOUR DIET

Exercise will do wonders, but it works its best when combined with a good diet. That doesn’t mean you have to live on salad, but instead analyze what you eat, and cut out any unnecessary calories or extra fatty foods. You’d be surprised what you eat, so try keeping a food diary. It really helped me notice where I was going wrong!

7. TONE ALL THE TIME

Everyday, practise holding your stomach in, and breathing deeply. You’ll find it easiest lying down, but once you are used to it you’ll be able to do it standing up, meaning you can do it at work, waiting in queues…Anywhere! It’s an easy way to stay focused and keep your stomach muscles tight.

If you keep up with this, you’ll muffin top will soon disappear, and you’ll feel slim, toned and sexy in no time! Maintaining your new routine will ensure your stomach stays sexy too, and will lower your risks of developing fat-related illnesses. Have you got a tip for getting rid of a muffin top? I’d love to hear it!

7 HEALTHY SNACKS TO HAVE BEFORE DINNER …

I don’t know what it is about dinner time but it never comes at the right time for me; it’s never soon enough. It’s almost as if some part of the brain defies the convention of having dinner and tries to fight it off by inducing the urge to peck at something. But, snacking before dinner is always a wrong thing to do. Not only do you invariably reach for the wrong kind of food, you also end up spoiling your appetite. Well not anymore. Take a look at these 7 healthy snacks to have before dinner. You are never going hungry again.

1. FRUIT & NUT COMBOS

Fruit and nut combos are one of the more popular healthy snacks to have before dinner. They are rich in antioxidants and yet not heavy enough to spoil your appetite. Some great combos are dried pineapple with pistachio, almonds and apricots, raisins and peanuts, and hazelnuts and cherries.

2. APPLES AND COTTAGE CHEESE

A combination of apples and a quarter cup of cottage cheese gives you calcium, proteins, and fiber. For some variety, you can switch fresh apples for a couple of apple rings spiced with cinnamon.

3. CASHEW BUTTER & STRAWBERRY CRUNCH

If you’ve got a box of Ryvita Fruit Crunch at home spread a tbsp of cashew butter on it and munch away. I know you’ve heard a lot of damaging stuff about butter but nut butters are a great source of mono-unsaturated fats which are great for your heart. An alternate to this crunchy snack is Triscuits with peanut butter topped with sliced strawberries and a tiny drizzle of honey.

4. CHEESE MELT

Take a cocktail size slice of rye bread (whole grain) and spread half a teaspoon of spicy mustard on it. Top it up with a square of cheddar and broil it to melt the cheese. Garnish with a tomato slice and caraway seeds. Now, isn’t that just a delicious healthy snack to have before dinner?

5. PITA CRISPS

This one is my particular favorites and among the yummier healthy snacks to have before dinner. Take a 4-inch pita bread (the whole wheat variety) and sprinkle grated parmesan and a quarter tsp dried oregano. Broil, cut into quarters and eat. Lip-smacking, eh?

6. FRESH VEGETABLES WITH LOW-FAT DRESSING

This low-calorie before meal snack is rich in fiber and really easy to put together. Slice cucumber, baby corn and baby carrots and enjoy with low fat dressings such as such as Trader Joe’s Carrot-Ginger or Annie’s Naturals Roasted Red Pepper Vinaigrette.

7. CREAMY FETA-WALNUT DIP

This particular snack needs to be prepared in advance. Take two cups of non fat yogurt (un-flavored) and place it in a sieve that is lined with a coffee filter. Let this stand for one hour in the refrigerator or you could leave it overnight. Separate the liquid from the thick yogurt and to the latter add 3 ounces Feta cheese (finely crumbled), two cloves of minced garlic, two tbsp toasted walnut (finely chopped) and a quarter tsp freshly ground black pepper and hot sauce each. Mix well and allow refrigeration for two hours at least. Have this cheesy dip with baby carrots, cherry tomatoes or whole wheat pita bread.