A Nutritional Plan That Will Help Break Through Your Fitness Plateau

Question from C.R. – “What are you eating? Do you have a set meal plan? I'm down 45 pounds, but hitting a plateau.”

Reaching a plateau can be frustrating especially if you have been doing so well trying to lose weight.  Your body goes through a lot of changes when you lose weight.  Therefore, when you reach a plateau, you need a new routine.  Change your diet or exercise routine, maybe both.

I personally don’t have a set meal plan.  I’m very active and burn a lot of calories throughout the day and find myself eating more to maintain my weight.  I’m not complaining, it’s a good problem to have.  Although I can eat anything I desire, I tend to eat fairly healthy and control my meal portions.  Your body is like a sports car, you have to give it the right fuel for the best performance.  Food is 80% responsible for your weight loss or gain.

I recommend following the menu below until you’ve reached your goal.  When you have reached your goal, then you can eat whatever you like but keep in mind the amount of calories you’re eating along with exercise.  The logic of losing weight is plain and simple.  Don’t consume more calories than you can burn off.  Until you are able to learn how to control your weight pound by pound, stick with this low calorie menu below.

BREAKFAST

Pick one main dish:

1) 2-4 egg whites

2) 1-2 eggs

3) Egg beater veggie omelet

5) Oatmeal mixed w/berries (instead of using any sugar)

Pick one side dish:

1) Rice cake

2) Low calorie wheat toast

3) Whole wheat English muffin

4) ½ Bagel

LUNCH & DINNER

Pick one main dish:

1) 6-8 oz. broiled/grilled fish

2) 6-8 oz. broiled/grilled skinless chicken breast

3) 6-8 oz. turkey breast

4) Tofu

5) Salad w/fat free vinaigrette dressing

Pick one side dish:

1) Vegetable dish

2) Dry baked potatoes or yam

3) Rice

OTHERS

Drinks:

1) Water

2) All natural fruit juice (with no corn syrup or fructose)

3) Coffee black or with non-fat milk

4) Green tea

Snacks (small portion):

1) Fruits

2) Popsicle (Use all natural juice and make your own)

3) Yogurt (non-fat)

4) Beef jerky (all natural)

5) Nuts

Meal Substitutes:

1) 8-10oz. of non-fat cottage cheese

2) Fruit smoothie (made with all natural fruit, w/non fat yogurt, fruit juice with no corn syrup or fructose)

Only use this weight loss menu as a guideline.  This weight loss menu contains approximately 1500 calories.  I also recommend drinking 8 glasses of water a day. 

If you reach a plateau, give my weight loss menu a try.  Otherwise, cut your meal portions or perhaps change your work out routine by doing more cardio exercises.  I promise combining with exercise, this menu will work! 

Sculpting The Perfect Abs

Questions from R.F. – “So is working out your abs a good idea to do everyday or every other day and how long is good for a work out?  Just wondering if they need time to rest like arms and legs do with weights.”             When it comes to abs, there’s no right or wrong way to work out.  It all depends on your goal.  Whether your goal is to have a runner’s lean abs or a muscular bodybuilder’s abs, it requires doing a lot of cardio exercises and a healthy diet.  Doing ab exercises alone may not be enough to give you the sexy abs you desire.  It requires work and consistency. I enjoy running and I used to jog 4 miles daily for my choice of cardio exercise but I had to find a balance because I was losing too much weight.  Now, I jog 4 miles every other day to maintain my weight.  I eat fairly healthy and I don’t feel the need to eat more just so I can jog daily. If you want a lean runner’s abs, you can do a shorter weightless ab workout everyday or every other day.  If you’re just starting out, start slowly and work your way up. My suggestion to start is 3 sets of 12 sit-ups (5 minutes). But if you want a muscular abs like the bodybuilders, then it requires an intense 1 hour of ab workout with heavy weights once or twice a week.  Ab muscles are like any other muscles in your body, it needs time to rest. I personally do 500 (5 different ab exercises @ 100 reps) weightless ab exercises daily at least 5 days a week.  My ab workout takes me about 45 minutes and is not for everybody.  When it comes to abs, as a woman, I think it’s more complicated than a man.  I like my abs to be somewhere in between a runner’s and a bodybuilder’s abs with some definitions, just enough ab muscles to find it sexy but not too much to considered masculine. There’s no right or wrong way to sculpt your perfect abs.  The choice is yours.  Whatever time and effort you put in will be the result.

Losing The Last 10 lbs.

Questions from P.N. – “I've gained 10 lbs and I'm now chubby.  Is it best to work out when I wake up which is usually around 1pm or before I go to bed, which is around 6am.  How often do I need to do cardio per week?  Is it alright to just eat 1 big meal per day?”

Whether you just started to gain or are trying to loss the last 10lbs., 10 seems to be the ultimate number.  It may not sound like it’s a lot but I applaud anyone keeping track or staying conscious of their body.  If you’re like me, 10 pounds would be quite a dramatic physical change because of my height.  I think finding the time to work out anytime of the day is fantastic!  If you have a choice, I recommend working out in the in the morning. It’ll jump start your metabolism for the day and burn stored fat instead of the food you’ve just eaten.  Before bedtime might not be a good idea because it will raise your energy level and may make it harder for you to fall asleep.

Cardio exercises are best for losing weight.  I recommend 1 hour per day at least 5 days a week until you reached your fitness goal.  If you’re just starting out, I recommend walking because it’s low impact and you can do it practically anywhere.  As you get more comfortable with your choice of cardio exercises, pick up the pace to burn even more calories!

I say it often and I’ll say it again.  Food is 80% responsible for your weight loss or gain, therefore eating healthy and cutting your meal portion is best.  I don’t recommend eating 1 meal per day because you’ll end up eating more than what you need.  Your body will then store the extra fat, which will make you gain even more weight.  If you choose to skip a meal, replace it with a healthy smoothie but don’t starve yourself to loss weight.  I recommend eating a regular healthy meal 3 times a day and carry a healthy snack throughout the day if you’re still hungry.  That means no fast food, sodas or alcohol.  Drinks a lot of water (8 glasses per day is recommended).

The key is to break your daily routine and try something different.  You can’t expect to get results doing the same thing.  The concept to losing weight is quite simple, eat less and work out more!  Follow these guidelines and you’ll loss that 10lbs. in less time and effortlessly.

A Gift Of Life

The holidays are here and no matter what traditions you celebrate, I hope you received everything you wished for.  For me, it’s not about the material things because I already have the greatest gift.  If you’re reading this, then you too, have the most precious gift of all.  It’s called life and many of us take it for granted.  Although it’s wonderful to have family, friends or loved ones to share the holidays with but not everybody is as fortunate. 

Recently, I lost a good friend to depression.  He took his own life because he thought that dying was a better alternative than the life he was living.  He had a troubled past and felt that he’s couldn’t start over.  Even for myself, I’ve made mistakes in the past but it never stopped me from creating my future.  In life, we all make mistakes but it’s the lessons we learn that define who we are.

Life is about balance.  It’s about learning how to balance our life and taking control of our mind and body.  I believe each and every one of us have a special gift and have a purpose in life.  No matter what you’ve been through, you can always start over.  Life is an evolution.  If you’re feeling overwhelmed, don’t be afraid to reach out because there are many people who do care because life is sacred.

The holidays are supposed to be a time of celebration and the year is coming to an end.  It’s been a tough and challenging time for most and some of you may feel that you don’t have anything to celebrate.  We all have something to celebrate!  It’s called life.  It’s common to experience loneliness during this time of year and feel disconnected if you don’t have close family, friends or loved ones to share it with.  It’s important to put things in perspective.  There’s no need to be alone, you can always volunteer your time to those who are even less fortunate.

I try to live everyday like there’s no tomorrow and empower myself by the lessons I’ve learned from past mistakes.  Alone or not, holiday or no holiday, I focus on myself to become the best I can be.  We all go through difficult situations and may feel down at times but it’s important not sit around and feel sorry for yourself.  Work on how to improve your life and you’ll draw those special people into it whether it’s personal or professional.  Focus on yourself and don’t worry about what other people have. 

In the end, the material things are meaningless.  Be positive, keep focused and be grateful for the little things in life that money can’t buy.  Everyday is a new beginning.  A smile, the weather or the holiday spirit are some of the most precious gifts of life.

Increase Your metabolism With Green Tea

Wondering how you’re going to keep the weight off this holiday season?  Instead of reaching for the coffee pot in the morning, replace it with green tea.  Green tea has many benefits and one important function is that it can help you loss weight. 

Research has shown that green tea helps to reduce weight by stimulating the body's thermogenesis process, which raises your energy level in turn boost your metabolism making you burn more calories.  Catechin antioxidants in green tea reduce your body fat and help control obesity.

I don’t suggest drinking green tea alone for your weight loss.  You still need to eat healthy and exercise.  If you’re concerned about the taste, there are several delicious flavors such as pomegranate or you could just add a bit of honey.  There are many significant benefits with green tea.  You literally can’t go wrong and it’s a nice way to start your day!

There’s Always Room For Improvement

Obesity is an on-going problem in America.  When I looking around, I see so many overweight people.  I’m not talking about curvy, big-boned or voluptuous people. I’m talking people who’ve really let themselves go, given up and morbidly obese.  I often wonder at what age and when did they give up.  What’s the true problem for the mental break down?  Did they wake one day feeling hopeless and say, “This is as good as it’s going to get”.  If this is you, just know that you’re not alone.  Let’s break that negative thinking starting today because the truth is, there’s always room for improvement.  We can always be better!

I know far to many people who’ve stopped taking care of themselves once they get into a serious relationship or get married.  They feel that they don’t need to impress anyone anymore.  It’s not about impressing others, it’s about being healthy.  Being admired for your physique is only a plus.  Even if that was the case, isn’t your partner worth looking good for?

As we age, it’s even more crucial that we take care of ourselves to avoid future health issues.  Don’t give up because you think you’re too old.  Staying fit will make you feel younger.  You’ll have more strength and energy to do the things you want to do.  You are responsible for the health and maintenance of your own body.  Every little effort you do to take care of yourself will improve your overall fitness.

Here are some guidelines to help you get started.  You can do it! 

1)  Have a positive attitude and change your negative thinking.  

           (Stop making excuses.  Start saying - I can & I will)

2)    2)  Set a short-term goal. (Example - losing 2-3 lbs. per week)

3)  3)  Set a long-term goal. (Example losing 50 lbs in a year)

4)  4)  Create a nutritional plan.  (Low calorie meals and cutting your food portions)

5)  5)  Have a workout routine (Cardio exercises are best for losing weight)

People are always fascinated how I maintain myself physically.  That’s because I don’t wake up thinking that what I have is good enough.  I wake up thinking,  “How can I improve myself today?”  No matter at what age, I’m constantly challenging myself to be better and I won’t stop until the end of time.

It doesn’t matter how you put on the weight.  It’s about finding a solution.  When do you stop taking care of your body?  The answer is never!

Self Defense Is The Best Protection

When a crime is committed against you, what exactly do you think will protect you?  Nobody can protect you better than yourself.  This is one of the reasons why I’m currently taking Wing Chun martial arts class.  Women and the elderly are targeted more when it comes to crimes because they are considered the easiest and weakest to overpower.

I want you to seriously think about this especially if you’re a female or an elderly person.  If you’re being attacked, how would you defend yourself?  Even if you call the police, it could take them 10 minutes or longer to respond.  Which in most cases will be too late.

Years ago, my mom came home from church and told me that four guys sneaked up on her and snatched her purse as she was walking out of Mass.  I asked her if she was allright.  She said, “I’m fine.  I was only carrying $3 and a bible.  They can have it!” and laughed hysterically.  Many people won’t be as lucky as my mom.  Most people will probably end up getting hurt and losing so much more.

I’m currently taking martial arts class and when I’m in my golden years, I surely will not be intimidated because of my age.  If someone tries to assault me, they better be ready for a battle.  Although I’m a petite woman, I won’t give up without a fight because I refuse to be a victim.  You should never limit yourself by thinking that you’re “too old”.  Many women have a false sense of security thinking a man or someone else can protect them.  That’s great if you can be escorted 24/7 but what if they’re not around?  You should always be able to defend yourself.

Learn how to protect yourself before it’s too late.  That’s why it’s important to stay physically fit and active.  Take a self-defense class, you’ll learn a new skill and feel great about yourself at any age.  The first mistake is thinking that it could never happen to you. I don’t know about you but I take every precaution to protect myself and my loved ones.