Friday, March 1, 2013

35 Creative Ways to Burn Fat

I just found this in my Ultimate Body Challenge notes.  The following forms of exercise may seem elementary but adding them to your daily routine could burn the extra calories you need to acheive the body and mental clarity you have been searching for.

1.  Play more with your kids.
2.  Walk your dog, and invite your family and friends to join you.
3.  When sitting at your desk, waiting at a stop light, or even while watching TV, tighten or contract
 abdominal muscles for 10 seconds and release.  Then repeat.
4.  Prune, weed, and beautify your garden.  You'll improve flexibility in your arms, legs, and back.
5.  Take the stairs instead of the elevator.
6.  Ride your bike.
7.  Find a parking spot that is at least a brisk 5-minute walk to the store you are going to visit.
8.  Dance to your favorite music 20 minutes each day.
9.  Skip a rope.
10. Rake your leaves.
11. Trade in your power mower for a push mower.
12. Wash and wax your car, vigorously!
13. Hit the trail!  Discover local trails or try trails in new communities.  Don't forget your bike, 
running shoes, cross country skis, or hiking boots.
14. Go for a swim at your local pool or in your favorite lake.
15. Grab a racquet and play squash, racquetball, or badminton.
16. Try walking, rollerblading, or biking to work.
17. Join a fitness class.
18. Hit a tennis ball with a friend.
19. Play softball, baseball, or slow pitch.
20. Replace your coffee breaks with walking breaks.

21. Take time to stretch before, during, and after a long sitting period.
22. Purchase a new workout video.  (And do it!)
23. Try a new physical activity: soccer, ultimate frisbee, speed skating, folk dancing, fencing, and many others are available.
24. Put a basketball hoop up in your yard.
25. Try a yoga or tai-chi class.
26. Go bowling.
27. Do sit ups, pushups, stretch, or other exercises at home.
28. Play tag with your kids.
29. Make housework fun!  Dust and vacuum to your favorite tunes and throw in a dance step 
or two along the way!
30. Play hopscotch with your kids.
31. Add a stationary bike or exercise equipment to your home.
32. Go golfing and walk the course.
33. Organize a neighborhood-walking group.  Choose different routes, one for each day of the week, and invite family and friends to join you.
34.  Register for a local 5K walk/run.

Friday, January 18, 2013

Challengers are losing a pound a day on average!

As I'm posting updates to Facebook about the success of my Ultimate Body Challenge participants, I'm getting a lot of questions about how the program works and mostly how it works so fast.  

What makes this program work?

Lee Causey


First and foremost, this program is based on 50 years of research by weight loss pioneer Lee Causey and his team of medical experts and scientists.


Losing weight can be a struggle and we understand that and it's our goal to help you keep it simple. All of our programs are centered around XanoLean Supreme, the world's first all-natural, nutraceutical formula to solve the problem of food addiction and break the cycle of compulsive overeating and our step-by-step menu guide, designed to break your addiction to sugar and carbs and to guarantee that you never feel hungry.

This program is simple because there is no counting and no guess work!

No counting carbs! No counting fats! No counting calories! 


 Ultimately, the program focuses on 3 things:
  1. Cleansing and Detoxifying the body - The average person is carrying 7-25 pounds of excess waste in the body. Getting rid of that waste will help with gas, bloating, bad breath and body odor. Cleansing will also help maintain a healthy intestinal balance and control parasites and intestinal fungus. Symptoms of improper balance or toxicity of the body include water retention, sugar cravings, mood swings, insomnia, allergies, acne, constipation or diarrhea.
  2. Lowering the blood sugar - Lowering the blood sugar by careful attention to the glycemic index will increase energy, stabilize mood swings, and trigger the body to release fat. Keeping blood sugar regulated will also help prevent or control diabetes.
  3. Alkalizing the body - While everyone's pH may vary, when the body reaches an overly acidic state, symptoms such as rapid weight gain, exhaustion, allergies, bloating and other illnesses may result. Additionally, an acidic body is a playground for cancer. Having an alkaline pH will result in a natural vitality and the ability to maintain a healthy weight more effortlessly.
The combination of these three changes can result in an enhanced metabolism and rapid weight loss, naturally flattening the belly and providing more energy.

Certified Wellness Coach
The simplicity and science of this program combined the personal coaching my clients receive from me both one-on-one and in our weekly meetings and online support group make this program work for anyone.  

I am currently leading groups in Starke and Lake City on a weekly basis.  

What are you WEIGHTING for?  Join us today!  
Click the links below to RSVP or contact me for more info. 

Starke - Thursdays @ 6:30 pm
Lake City - Saturdays @ 8:30 am

Monday, January 7, 2013

Is the Biggest Loser setting you up to fail?

I attempted to watch my first ever full episode of the Biggest Loser last night. I tuned in to see if I could pick up some motivational tips for our upcoming 2013 90-Day Ultimate Body Challenge and because I saw a lot of buzz about it amongst friends and clients on Facebook. Of course, I knew the concept of the show, but have never seen a full episode, and I still haven't since I fell asleep after the first hour last night.  (Don't they know about how sleep affects weight loss?)

I was amazed at what they had those people doing. 5 mph on the treadmill at 440 lbs! That's crazy! And the puke buckets? What?! My pastor would call that "insanitation" (insanely nasty).

I know the results of these types of shows are amazing with hundreds of pounds lost and lives changed forever! But I started thinking this morning, after reading some negative comments on how unrealistic the show is for the average person in the battle against obesity... "does this show give people unrealistic expectations of themselves?"

I don't think a "realistic" person is going to watch the show and expect that they can do the same thing on their own.  I do think the show can be a great educational and motivational tool for people struggling with weight loss.

Here's what you need to know:
What do you think of the Biggest Loser?  Love it?  Hate it?  How about Jillian?  Does she motivate you or make you mad?  Please add your comments below.

Sunday, January 6, 2013

5 Day Get Yourself Organized Challenge - Day 5

by Kathi Lipp

Clean Out Your Purse Day

I've always known the truth: the bigger your purse, the smaller your butt looks.

But with a large purse come the ability to fill it to the tippy top with a back breaking amount of "stuff".

I knew I had issues when I casually mentioned to Roger, "I wish they had purses with wheels on them." His reply, "They do. They're called suitcases - and you have a problem."

I would love for you to have the feeling that wherever you go, you are not weighed down by "stuff".

Here's my super-speedy way of cleaning out my bag. I simply take my purse and dump it out into a plastic grocery bag. I sort the dump into Put Away, Put Back, and (in this case) Throw Away.

Put Away

Anything I want to keep that doesn't belong in my purse gets put away. This is also when I go through receipts I've carefully placed in my wallet (or, more likely, the ones I've quickly thrown into my purse…) and random notes or other pieces of paper. If you're away from home while you're sorting, just put these items into another bag to put away when you get home. And when you get home, put them away in the right spot.

Put Back

If it belongs in your purse, go ahead and put it back into your purse.

Throw Away

Anything that's left over in your plastic grocery bag (food wrappers, cash receipts you don't care about, and so on) is now garbage that gets recycled or thrown away.

The beauty of the grocery-bag organizing system is that you can do it anywhere, anytime. Just grab a grocery bag and start sorting while you're waiting for your kids to get out of band practice or while you're on the phone with your mom.

Clean it Up

Give your purse a good shake and get out any stray bits, crumbs etc. I've even used a hand held vacuum to really get the bag clean.

Label It and Put It Away

Assign a spot for everything that belongs in your purse, bag, or backpack. I use three zippered pouches. Everything goes into one of those three pouches or into your wallet (or in rare cases, onto your key chain). The fewer items you place in your purse, the easier it is to know what's in there.

Wallet. I recommend you keep in your wallet only cash, receipts, checkbook, and credit, debit, and gift cards.

Pouch 1: Makeup bag
  • Lipstick and gloss
  • Eyeliner
  • Powder
  • Sunscreen stick
  • Blush and brush
  • Eyeglass cleaner wipes
  • Hand sanitizer

Pouch 2: Emergency kit
  • Fashion tape
  • $20
  • Needle and thread
  • Nail glue
  • Advil
  • Couple of adhesive bandages

Pouch 3: Change

Other Things to Keep in Your Bag
  • Sunglasses case
  • Cell phone
  • Keys

Keep It Up

If I sort through the items in my purse once a week, it really is easy to stay on top of it. It takes only a couple of minutes to keep it up.

Do you have to do it exactly like this? No. I just want you to have a clean purse that is functional and doesn't give you a hernia.

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