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Q&A: Fat Burners, Diet Pills & Thermogenics

diet pills So many people don’t understand what Fat Burners really do. Are they diet pills? Do they work? How do they make you feel? Will it help you lose weight? How fast should you see results? When is it best to take them? These are many of the questions we get about Thermogenics (AKA Fat Burners).

First, watch this quick video, where Steve explains what thermogenics actually are – and what they do.

Now, to answer some of those questions.

Are they diet pills? 

diet pillsDiet pills do different things. Many prescription pills curb your appetitive. There is another prescription that blocks fat from being absorbed and stored. Old school prescription pills often contained amphetamines which now is typically prescribed as dextroamphetamine, or the inactive prodruglisdexamfetamine. Then you have the old school fat burners, which contained Ephedra, in combination with aspirin and caffeine. Since Ephedra is no longer legal in the United States, supplement companies have been working hard to come up with a safer way to burn fat. So, in my opinion, I would not classify a thermogenic as a diet pill. While the fat burner we take, ThermoHeat for example, does have an appetite suppressant in it, it’s main job its to increase your body temperature to burn more calories throughout the day.

Do they work?

Diet-weight-loss-Yes, but not if you are depending on a fat burner alone. Fat burners can give you the edge you need to be more apt to move, exercise and stay active. It will increase calorie burn, but you have to understand how easy it is to erase those calories with poor food choices. Let’s say, for example sake, you burn 200 extra calories a day when on a fat burner. You could erase those calories easily with a big gulp coke or an extra snack. For this reason, fat burners work best when you combine it with exercise and diet.

How do they make you feel?

crazyhairSome fat burners make you feel like you’ve had 10 cups of coffee. The old school fat burners that had ephedra in it really freaked people out. However, I think most fat burners today are more mild feeling in comparison to the Ephedra, caffeine and aspirin variations. People may complain about feeling anxious and jittery on some fat burners. Since I have heart palpitations, I have to watch out for fat burners that get my heart racing. ThermoHeat doesn’t make me feel that way at all. It makes me feel focused and more apt to stay moving, but I don’t feel like I’m on speed or anything. Basically, the answer to this question is “it depends”. Every fat burner is different.

weight lossWill it help you lose weight?

Yes. If you are burning more calories than you are consuming, you will lose weight. The key to success is to make the most of the fat-burning opportunity. Exercise when you are feeling energized and avoid replacing calories with poor food choices. However, if you aren’t going to track calories or even try to be in a caloric deficit, you probably will not get the results you want.

How fast should you see results?

How fast you get results depends on how dedicated you are to your weight loss goals. First, you need to know that you should feel results right away. You should feel more energized and more focused pretty quickly. This should help you WANT to workout and stay more active, which can often be an issue for many people. People lack the motivation or the energy to workout. BUT, if you don’t workout and you refuse to be more active, you aren’t going to get all the goody out of your fat burner. If you are taking ThermoHeat, you should also not feel as hungry, which can help with controlling your appetite. So, in many ways, you should be getting results almost immediately. However, if you are talking about seeing results on the scale, that’s a different story. The results you get are dependent on consistency and accuracy. Staying consistent with eating low-calorie foods and exercising will get you faster results. Accurately tracking calories burned and calories consumed will help you get the best results. But if you plan on just guessing your way through the day, I can only guess your results (and I would guess they won’t be what you want).

When is it best to take them?

White Competition Bikini Personally, I like taking Fat Burners to help give me an edge when I’m taking my training or dieting up a notch. I only take them for a season, and then I go off for a while. For example, I took ThermoHeat to help me prepare for my competition. It REALLY helped me get my 3 workouts in a day (2 cardios and 1 weight training workout) when I was extra low on calories. I honestly don’t think I would have had the oomph to do it without it. It’s also great for people who are starting a workout and diet plan. It can give people the mental and physical boost they need to get in a routine. It also will help increase energy when people would typically experience a loss of energy from just starting a diet and exercise program.

ThermoHeatBefore I close, let me be super clear. If you want to lose weight, the first thing you need to focus on is diet. You need to learn to track calories and stick to a caloric budget (I like using the LoseIt app for this). Second, you need to get in a good exercise routine. It doesn’t have to be an intense workout everyday, but a consistent workout routine you can stick to. Third, once you are willing to commit to eating right and exercising, THEN you can add supplements to the equation, like protein, creatine, fat burners, etc. Sadly, people often do the exact opposite, because making a protein shake or popping a pill is a lot easier than committing to a lifestyle change. You should never rely on supplements – they are only to SUPPLEMENT what you are missing and enhance what you are already doing. They are the icing on the low-cal cake! As long as you understand that, you are golden. Are they effective? Heck yeah, when they are used correctly! As long as you realize there is no protein shake or fat burner alone that will get you ripped like you see in the ads. Will they help? Absolutely! But, if you want results, you will be required to work for it. But I do promise you it will be SO worth it!!!

CLICK HERE to learn more about the fat burner we take, ThermoHeat.

Fat-Burning Leg Workout

The following post is sponsored by FitFluential LLC on behalf of Built with Thermo Heat.

Here’s one of our latest leg workouts, designed to burn fat, strengthen and sculpt!

Turn Up The Heat Fat Burning Leg Written Workout

LEG WORKOUT 10 Walking Lunges (20 steps)
10 Thrusters
X3 (with little to no rest)

15 Leg Press
15 Squat Jumps
X3 (with little to no rest)

15 Leg Extensions
15 Double Unders
X3 (with little to no rest)

What is ThermoHeat?

ThermoHeat is a new thermogenic (fat burner) that’s out. Steve explains what thermogenics are, how they work, and what Thermo Heat does.


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Beware of These Weight Loss Stumbling Blocks

weight lossLosing weight can be very challenging, especially if you aren’t prepared for trials along the way. Since everyone experiences trials and failure on the road to success, the best way to conquer them is to be ready for them. Luckily, most people struggle with the same challenges. Here are 5 of the 10 common stumbling blocks I shared in an article for Answers.com. Click HERE to read all 10 at Answers.com.

1. Denial

You can’t fix a problem you haven’t admitted to. This is why admitting your problem is the first step in addiction groups. If you can’t be honest with yourself, you can never overcome the problem you aren’t willing to admit you have.

2. Lack of support

If you had an alcohol problem, your loved ones wouldn’t keep alcohol around. However, people don’t think about having a weight problem as having a food problem. If you suffer from obesity, you likely have self-control issues with food and need more support. If you want success, share your concerns with your family and friends. Be honest with your loved ones about your weaknesses. Explain how much you need their support and protection against temptation. The more your family can understand your needs, the easier the process will be for you.

3. Laziness

With everyone’s crazy schedules, you shouldn’t be surprised when fatigue strikes. Instead, you should expect the temptation to skip your workout. As soon as that thought crosses your mind, remember how energized your body feels after a workout. The same way laziness breeds more laziness, staying moving helps you keep moving. The best way to get energized is to get moving.

4. Temptation

The easiest way to conquer temptation is to avoid it. It is difficult to eat junk food if there is no junk food around. Sadly, many people start a diet plan with all kinds of unhealthy foods still in the pantry. Even worse, many people continue restock the pantry with foods that aren’t on their diet. Even if your family is not overweight, junk food is unhealthy food and should be replaced with healthier options. Purge your kitchen of anything that would be a temptation for you. If it’s out of sight, it is easier for it to be out of mind.

5. Failure

People make mistakes. It’s easy to miscalculate calories, cheat on your diet and skip workouts from time to time. Regrettably, you can let one small slip keep you down if you aren’t careful. The best thing you can do is forgive yourself and plan your comeback. As the silent film actress, Mary Pickford, says “If you have made mistakes, even serious mistakes, you may have a fresh start any moment you choose, for this thing we call “failure” is not the falling down, but the staying down.” Failure is almost inevitable, so expect to fail along the way. Your weight loss success will be determined on how fast you recover from each fall….READ MORE

7 Fit Tips for Optimal Recovery

The following post is sponsored by FitFluential LLC on behalf of Built with Chocolate Milk.

apolo ohnoOn October 11th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN – and one of those athletes isn’t known for his endurance abilities. He’s actually known for his short-distance power and speed.

Gold Medalist Olympic Speed Skater Apolo Ohno, is retraining his body for a totally different sport – to compete in the IRONMAN world championship with Team CHOCOLATE MILK. Apolo is in the best hands though, being coached by eight-time IRONMAN World Champion Paula Newby-Fraser and three-time IRONMAN World Champion Craig Alexander. One may think that training is the main focus this close to a race, but really training is useless without equal focus on recovery.

chocolate milkYou can see, in this video (below), recovery is the main topic this close to Kona. Ice baths, foam rollers and good communication with their trainer are essential for getting through this kind of training – and that applies to us too. We can’t expect to spend all our energy breaking down the muscle, burning tons of calories, pounding the pavement (and our joints) and expect our body to just take it, day in and day out. We HAVE to give our body what it needs to recover.

That’s why Chocolate Milk is so involved in this sport – because they are truly the perfect recovery drink. They believe in recovery and repair, and you should too.

7 Fit Tips for Optimal Recovery

30 minutes1. Refuel your body within 30-45 minutes after your workout. There is a short window to effectively refuel your body. Consuming the right post-workout fuel during this time can restore glycogen stores (which fuels your muscle for your next workout), as well as carries protein into the muscle for optimal repair and recovery.

2. Choose your post-workout fuel well. Post-recovery time is not the time for peanut butter in a shake or a fatty meal. It’s time for carbs and protein. That’s why chocolate milk is a good recovery drink. Believe it or not, it has the perfect carb-to-protein ratio for refueling exhausted muscle.

ice injury3. Reduce inflammation. Ice and anti-inflammatories are an important part of pain management and injury prevention. Reducing and preventing inflammation early is crucial to preventing bigger issues. Even if you have a small twinge, it’s always best to tackle it before it can end up being an full-blown injury. Injuries, muscle spasms and fatigued joints or muscles should be iced for 15-20 minutes at a time, letting the body completely warm back up between icing (an hour between icing is a safe bet). Ice as often as you can, not just when you are in the most pain.

sport4. Re-hydrate. With intense exercise, comes intense sweating. Your body needs fluids for all functions, including nutrition uptake and muscle repair. Drink at least 3 cups (24 ounces) of fluid per pound of water lost during exercise. If your urine is not clear or pale yellow, you need to drink more water.

eat healthy!5. Get Good Nutrition. It is super important for athletes to get the right food, vitamins and supplements. Each vitamin and mineral has a purpose – from strengthening your bones to protecting your body from toxins. In addition, healthy nutrition will help you keep your energy up and prevent you from getting sick. Moreover, you are only as good as your nutrition. If you want to perform well, you’ll need to eat well, as protein, fats and carbohydrates work together to restore glycogen, provide you with energy and repair valuable muscle.

6. Get Treatment as Needed. Massage, foam rolling, stretching, chiropractic care and medicinal care are all important modalities in athletic training. Knowing what your body needs may take some research, as well as some professional guidance – but I think you are worth it!

Rest7. Rest. Fitness and training can be addicting. It can also mess with your head in a big way if you let it. Your body can be screaming “STOP! I NEED REST!” but your mind says “I’m have to train. I’m not ready”. This is when you have to realize how important rest is. You have to protect your body and give it time to heal and recover. You can’t look at rest as being “off”. Rest is actually part of your training program. It’s a requirement for success.

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Words of Wisdom from Apolo’s Trainer 

“…their future will depend on their choice at that moment.” 8X IRONMAN Champ.

Paula_Newby_Fraser-Meet Paula Newby-Fraser: 8X IRONMAN World Champion, the most decorated IRONMAN of all time, (Apolo’s coach). Here are a couple of questions I asked her – as both an athlete and a trainer.

Q – What’s been your lotto or mantra that’s kept you going?

A – You can’t live your life with plans and hopes and dreams but you live your life as it presents itself. I try not to complain about the situation but embrace what’s happening and life as a gift. I fully submerge myself in the experiences I get every day. I don’t live on hope. 

Q – What do you tell athletes who are on the verge of giving up to keep them going?

A – I simply tell them they have a choice on how to handle the moment. I encourage them to realize that they have a choice and their future will depend on their choice at that moment, so choose to adapt. You don’t have to give up. When you’re somewhere you can’t be, make the decision to get there mentally. Giving up is a necessity in dire circumstances. 

I love it! “Giving up is a necessity in DIRE circumstances. How often do we give up due to a little discomfort or inconvenience. We should act like a champ and do all we can to stay in the game, as our life depended on it. Wait! Our life DOES depend on it. Our body needs us to stick with fitness. It needs us to be relentless with our efforts to be the best version of ourself possible. Giving up should only happen when we have absolutely no other choice. Thank you Paula for such wise encouraging words!! Now, let’s go #BuildIt !! Go TEAM CHOCOLATE MILK!! GO APOLO OHNO!

LOVE THIS ARTICLE FROM IRONMAN: 6 Portable Protein Meals 

6 protein meals

5 Tips to Avoid Weight Gain Rebound

Few people can stay competition lean (or should). A little extra weight is healthy - but parameters must be set to avoid rebound.

Few people can stay competition lean (or should). A little extra weight is healthy – but parameters must be set to avoid rebound.

One of the things I hear a lot after someone has lost a lot of weight is that someone gained all their weight back. It’s a big fear for most people. They join a boot camp or do a competition and they reach all their goals, and a few months later they are right back to where they started – or worse.

While, in our gym, there are more people that keep it off than people who gain it back, it happens – and I sure didn’t want that to happen to me after my competition so I sat down with Steve and we made very specific rules. Here are the parameters I plan to put in my life to help me maintain my weight during our “off season”.

Whether you are in between trainers, boot camps or competitions, you can apply these same rules to your own life to make fitness a lifestyle instead of a phase, and make your new goal weight your new normal weight.

5 Tips to Maintaining Your Weight

scale1. Decide on your new ideal weight. If you haven’t reached your goal yet, your ideal weight will be a lower weight. If you have reached your goal, your ideal maintenance weight should be your new weight (unless you’ve just competed and dehydrated – then your weight should probably be 5-7lbs heavier than your stage weight). This weight is what determines whether you should be dieting (eating fewer calories than you are burning) or maintaining (eating the same amount of calories than your burning).

At 5’9″, my ideal weight used to be 144 for me. If I started rising above 144 (my NO! STOP weight was 148), I would diet back down and get my weight back into control. Now, my new normal weight is 136. After the show I stayed in the high 130s and hit 140 and I immediately jumped right back on my diet until it went back down. Today, I weighed 135 today. I will continue to weigh in to keep me accountable.

goals2. Set a new goal. Whether this is a race, a bikini or bodybuilding competition, a weight loss contest, a cruise or a photo shoot, you must put some kind of goal into place. Goals give your training purpose, and make it easier to say no to high-calorie foods and the temptation to skip a workout. My goal is to come into January at a specific body fat percentage, muscle weight and fat weight. I want to know I am starting my diet ahead of where I started it last time. I also want my skin to stay tight and continue tightening up. I can’t do that if my weight fluctuates too much, so my goal is to avoid weight gain so I can improve my skin texture. Plus, I just feel a million times better in all my clothes!

running3. Make a recovery plan. What do you do if you bounce a check or max out a credit card? Do you keep spending what you can’t afford? No. You start making a plan to pay it off and get back in the black. The same goes for dieting. As soon as you go over budget, you have to start paying it off because you can’t afford to eat that much anymore. This is when you step up your cardio (work off your past debt) and reduce your caloric budget (learn to be more frugal with your calories). This is just checks and balances – but you have to make a plan ahead of time. As soon as you get back to your ideal weight, you can afford to have a cheat meal, you can afford to skip a workout. But, until then, you have to stay disciplined and get your body back in control.

chocolate syrup4. Cheats are treats. What I mean is, cheat meals should be a treat, not a habit. There are certain things Steve and I decided we would not buy and bring into our home. This forces us to go out and get it if we want it (which requires more planning and reduces the chance of impulse eating). For instance, we will not buy ice cream. If we want ice cream, we’ll make a date out of it – but I’m not going to have something that available to me. Same goes with chips and other high-calorie snack foods. As soon as I bring them into the house, they can work their way into our daily lives. Then it becomes a unhealthy eating habit. We will continue to have limits on how much we eat out and how much we “treat” ourself. And, we will continue to cook healthy, low-calorie meals and have low-calorie snacks at home.

Maintenance 5. You’re never “off”. One of the biggest mistakes people make is doing a boot camp or competition and then taking “off”. They work hard for 3 month and then they stop completely. You should never be “off” – you are either in weight loss mode or maintenance mode. While a competitor can gain a little weight in off season while they try to build muscle, the more fat they gain, the harder they have to work to get it off when they are in season. Why not try to keep your fat under control so you start your season ahead of where you started it last time.

Stop right now and make a plan of how you plan to control your weight over the holidays so you don’t start 2015 behind where you are right now. If you fail to plan, then plan to fail. Planning is key to success!

Are You Stuck in Your Own Little Box?

Get out of your boxMost people really like their “box”. They prefer the known – and the familiar. People rarely want to step out into unknown territory. Foreign territory can be scary. It’s unpredictable and it’s normally riddled with questions, fears and objectives – but it’s also where we grow the most.

Time to get out of my box!

3 Months ago, Steve asked me to compete with him. Hmmm…let me think. “No thank you”. Then I felt a tugging, a convicting, followed by open doors and confirmation. It was time to get out of my box.

As we started to make our plan, Steve told me he’d like me to get down to 133, and compete at 129. At 5’9″, I normally weigh 144-146 (16-18% body fat) and couldn’t remember the last time I was below 138, much less in the 120s! Knowing Steve knows what he’s talking about, I said OK, and started my fat loss journey to hit the stage for the first time.

you-are-now-leaving-the-comfort-zone1Before I talk about the weight loss highs and lows, I first have to go deeper into the danger of living in your comfort zone. I recently saw a post on instagram that said “the comfort zone is a beautiful place, but nothing grows there“. How true is this?!

When we step out in faith, we are forced to do things we normally would resist. We find out how strong we truly are, what we really can and cannot handle, and we learn new things about ourselves that we’d never learn if we remained where we were.

For me, stepping out on stage in next to nothing, and high heels, was absolutely completely out of my comfort zone. I’d rather sing the national anthem than stand on stage in a bikini. The crowd doesn’t bother me – I could lead them through a workout, give a diet talk or entertain them with music all night long – but just to STAND THERE and do NOTHING but smile and strike a few awkward poses? OMG! Shoot me now.

comfort zoneBut, as I tell all my competitors, it’s not about the stage. It’s not about getting a trophy and it doesn’t matter where you place. The stage is the finish line to a diet and exercise race. It’s not about the end, it’s about the process, the journey. So, I agreed to do it and felt God was telling me I had to get out of my fluffy happy easy box. I obeyed  – thinking “Are you SURE you want me to do this? I’m really very ok if you change your mind God. Are you SURE you want me to be half naked? It’s awfully vain God”. He wasn’t buying it. His ways aren’t my ways and evidently He has something He wanted me to learn from this experience. And I do admit, I’m learning a lot.

GROWTH REQUIRES PATIENCE:

PatienceI dropped 2lbs a week the first few weeks, then my weight loss started tapering off – more sporadic, more frustrating. It didn’t want to let more fat go, but I stuck with it. It’s just math, it will come off if I follow the rules and don’t give up. Boy was I irritated, thinking, “I wonder if this is as low as my body will let me go. I wonder what I’m doing wrong. How can I not be losing? Why is my weight slowing down?” (mind you, I’ve told hundreds of people why this happens and I know good and well it’s just a temporary sticking phase!) At 139lbs, I wondered if this was good as it was going to get. Ugh! (And I only WISH I could day I had a good attitude while I waited! #EPICFAIL)

GROWTH REQUIRES FAITH:

faithI hung on to 139 for what seemed FOREVER – but I had faith in the process. So I stayed the course, frustrated but determined. Then BAM! Suddenly I dropped to 135lb last week. This Monday, I weighed in (hoping to break 135), and was shocked to see 133. Today, I reluctantly weighed just to see how I was looking – and I was 129 lbs. Wow! 3 days before the show, and once again, Steve nails it. Talk about dialing someone in! Crazy!! It was my faith in Steve (and in science) that kept me going, knowing that it works for everyone we’ve ever trained and it would work for me too.

GROWTH REQUIRES FAILURE.

failure-and-successTraining for a show is the craziest science project I’ve ever worked on! What a cool experiment full of trials and errors along the way. Realize, with the trials, comes the errors (AKA: failure). How can you know what works if you are to scared to find out what doesn’t work? You can’t have success without the risk of failure. Did I fail along the way? Heck yeah! I’d go over my calories one day, and have to do an extra cardio to run it off the next day. I made a few mistakes, but I made a lot more successes. I reached several goals – and I could have never reached one of them if I wasn’t willing to also risk failure.

Was it worth it to step out of my box? I haven’t even stepped out on stage and can already say it totally was worth it already. Even though I still dread the stage, the process has really grown me, and helped me to surpass any goal I’ve ever hit before.

Thank you Steve Pfiester for helping me get out of my box – out of my comfort zone. …and thank you for putting up with my grumpy butt! At least it’s a smaller grumpy butt! I love you!  <3

ABOUT THE SHOW

NPC Daytona ClassicClick here to get information about the NPC Daytona Classic competition Team Max is doing.  The Daytona Classic is a relatively new show, but a GREAT show with a fantastic turn out, and put on by a wonderful promoter, Mike Matassa. They always have the best entertainment and programming.

Last year, our team (Team Max) was honored with the best Team Award, recognized for our positive attitudes and support back stage for other competitors. It made us so proud – and we have nearly 20 competitors returning this year to do it all over again!

Go Team Max!

Fitness Is What?

fitness isn't exerciseWhat is fitness to you? I think when people think “fitness”, they think “exercise”. They think of running, lifting and sweating. They think of Fitness Magazine, with fit bodies and flat abs – but I think most people go down a LONG list of other things and activities before they get to diet, water and sleep.

Fitness isn’t an exercise. It’s a lifestyle. Fitness is truly a way of life, it’s not just what you do in the gym. This includes how you eat, how you sleep and how you move throughout the day. ACSM (American College of Sports Medicine) describes fitness as a 5-part package. In order to be fit, you should be able to check off all 5 elements of fitness:

  1. Cardiovascular Respiratory Fitness
  2. Muscular Strength
  3. Muscular Endurance
  4. Good Flexibility
  5. A Healthy Body Composition

How do you stand up to the ACSM guidelines of being fit? I’m 4 out of 5 (flexibility being my weakness – but I’m working on it!). 

wall sit challengeI’ve seen a lot of body builders who couldn’t run a 1/4 mile and runners who couldn’t lift a weight. I’ve seen fit looking people have heart attacks because their bench press was more important than their heart’s health (and their love for unhealthy food was untamed). I encourage you to LIVE fit to BE fit. 

As you work hard to get fit and stay fit, you purposefully do things to improve these 5 elements of fitness. This means you stop looking for the easy way to do things and look for ways to fit more healthy activity and fuel in your day. You go to bed earlier, you stay more active, you stretch, you drink a lot of water, you eat healthy, you manage your weight and you challenge your body’s strength, stamina and muscular endurance. You don’t just exercise – you LIVE IT! 

Read my article on Answers.com about the 5 elements of fitness and how to make sure your fitness program covers them all.

Take FitFluential’s Wall Sit Challenge, sponsored by Reebok! CLICK HERE for details and follow the hashtag: #FFWallSit :)

 

It’s Not a Diet, It’s Self-Control

I'm not dietingPeople do NOT like the word diet. It’s like a bad 4-letter word that’s offensive in all countries. Everyone has a different definition of diet. I admit I use the word all the time, but I never think of it as a bad thing. To me, diet means results. It means healthy food, smart food. It means perfect portions, not overeating, not eating junk. It means practicing self-control and it means feeling great.

When did practicing self-control become so scary and bad? God ENCOURAGES us to practice self-control. There are countless scriptures on the importance of controlling our body, cravings and desires.

As you know, I like chips and salsa. I can’t eat it every day (but I WANT TO), but I do eat it. What if you let your kid eat whatever they wanted to eat every day? That’s a scary thought right? Well, it’s not too much worse than a grown adult eating whatever they want to eat every day. It might “look” healthier than PopTarts and Happy Meals, but it’s not much different when it comes to self-control.

Stop looking at dieting (or practicing self-control) as a horrible thing. Instead, look at it as empowering! Every time you resist your favorite cheat food, you are reminding yourself you are strong, you are one step closer to your goal, you are in control, you are not letting food rule your life, you are bettering yourself, you are doing the right and healthy thing. Every time you are eating healthy, you’re fueling your body with the foods it needs to help you reach your goals. Be proud, be excited!

Self-control requires sacrifice. Sacrifice requires being uncomfortable at first, but pleasure follows. Lack of self-control is the other way around. Pleasure first followed by discomfort that typically way outlasts the pleasure. Dieting (eating right, practicing self-control, managing calories) is investing in your future – and it’s SO worth it!!

Download the LoseIt app today and start taking control of your eating – and your body!

3 Cardio Workouts to Beat Boredom

boring cardioAccording to the Physical Activity Guideline for Americans, you should do 150-300 minutes of moderate-intensity exercise weekly. Even if you do the minimum, which means you should do 30 minutes of moderate aerobic activity five days a week. This could easily get very boring over time!!

Today, on Answers.com, I wrote on ways to make your cardio more interesting and more effective. I wanted to make sure you didn’t miss these 3 workout ideas I shared with Answers:

1. The 3-Way Split
2. The 30-Minute Cardio and Core Workout
3. The 30-Minute Full Body Cardio and Conditioning Workout

CLICK HERE to get all three workouts on Answers.com!

2% Fat vs Non-Fat Yogurt

Chobani YogurtMany people grocery shop with the best intensions, searching for low-fat low calorie items. However, just because an item is low calorie or low fat doesn’t mean it is the best choice. A great example of this is Greek Yogurt.

Before you can decide which yogurt to purchase, you need to ask yourself “what type of fuel do I need?” and “what are my goals?”. What do I mean? When I added my yogurt into my LoseIt app, I realized my yogurt was one of the small things throwing off my goals. I was getting more carbs than I wanted and I noticed my protein wasn’t quite as high as I expected (especially at breakfast). As I looked a little closer, I discovered the difference was my yogurt. I had gone from plain greek yogurt to vanilla (and had no idea it was non-fat).

Non-Fat vs. 2% Fat Greek Yogurt

As I compared the 2 yogurts, I was surprised to see how different their profiles were. See for yourself!

greek yogurt nutritional information photo 1

The non-fat vanilla yogurt has zero fat, but a whopping 20g carbs (and 20g SUGAR!) – and only 14g of protein compared to the 2% which only has 7g carbs and 17g protein. Don’t boycott non-fat vanilla yogurt just yet though. There’s more to this story than just choosing low-cal, low-carb foods.

While the 2% plain yogurt is ideal for a breakfast, snack or meal, there is one time of the day the non-fat vanilla yogurt would the perfect fuel for you – after a workout. You see, after a workout you want protein and sugar (to help push the protein through your system quickly). You also don’t want to have anything that would slow digestion in it (like fat). So, the non-fat vanilla yogurt would be a great fuel for those times you can’t get a post-workout protein shake. Since you can buy yogurt in small containers, this makes a great alternative to a shake if you are traveling or in a pinch.

When it comes to breakfast, stick with the 2% plain (unsweatened) greek yogurt. The fat will help the yogurt stay with you longer, keeping you full and energized. You get more protein and also less carbs, which is great for all of us trying to limit carbs and sugar while building or maintaining muscle mass.

Yoplait_Original_Blackberry_HarvestRemember, not all yogurt is created equal. If you have some regular yogurt in your fridge, you need to compare labels. For instance, plain Yoplait yogurt has 33g carbs and ONLY 5g protein! That’s MORE calories, MORE sugar, MORE carbs and much less protein and nutrition for the fit peep.

Even Yoplait Lite has double the carbs and sugar than Chobani’s plain Greek yogurt. This means you will be hungry about 30 minutes after you eat the stuff, and that’s not what any dieter wants to hear!

As you track calories and learn more about nutrition, take your time studying labels and shopping for foods for fuel. Dieting isn’t just about choosing low-calorie foods, it’s choosing healthy foods that give you the nutrients you need without the extra riff-raff (sugar, fillers, etc). When you eat like this, you’ll discover you aren’t really dieting at all, you are just eating smarter!

 

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