This is the time of year when people want to get serious about their weight/fat loss. Let me give you some facts to remember so that you are prepared ahead of time for your fitness journey…

Soon, the gourmet feasts will be here…and so is that snazzy dress that you plan to fit into! Here is the TRUTH to your concerns:

Read the rest of this entry »

I thought this was an interesting study to report from Boston College: “60% of the successful dieters had strong beliefs that they could handle uncomfortable situations. Their thoughts reflect a very positive and firm belief that they are in control of their eating.”
Whereas, two-thirds of the unsuccessful dieters reported worries about what other people were thinking of them.

You, too, can be a very successful eater. Work on these stategies:

Read the rest of this entry »

Well, the holidays are upon us and it’s that time of year of family gatherings, wonderful memories, and, of course, lots of scruptuous food!

Do you already have the thoughts that…”Ya, maybe I’ll just wait until the New Year to begin my diet program.” Or, “There is no point in trying to stick to my plan during the holidays since I HAVE TO eat Aunt Pat’s homemade apple pie or I just HAVE TO eat one of her delicious brownies.”

If you are already succumbing to this kind of ‘all or none thinking’ you are setting yourself up to loosen your belt another notch. This is obviously not the direction you want.

Read the rest of this entry »

There always seems to be great confusion surrounding what to eat and when to eat before your workout routine. I want to clarify a few things for you.

Read the rest of this entry »

I just wanted to share a great tip with you that I find is working very well with my training clients. We have a ‘check in’ call. We set up a time to do a quick call to each other in the morning. This call is solely to let the other person know that you did your cardio. Wow, is it effective!

Once that alarm goes off in the morning, I am UP! I am ready to get going on my bike or walk because I know that someone is counting on me to do it. I know that I will be getting a call soon and I don’t want to have any lame excuses. This set up will encourage you to be accountable to a plan and motivated to prove to someone else that you did it!

Read the rest of this entry »

There are several factors that come into play if you want to achieve serious results from your fat loss program and stick to your new healthy lifestyle for the long haul. Accountability, support, and an overwhelming desire to create the life and body that you deserve are right up there at the top of the list.

There is something even more powerful than what you actually read in the diet or workout books that you purchase. When the author of the book or the fat loss expert who created the program actually cares about you and your success and they are willing to build a relationship with you to see you through to the end, that’s when the magic happens.

Watch this short video to see the power in what can happen when a fat loss expert actually cares about you and your success…

Visit Fit Yummy Mummy Today!

That’s my friend Holly Rigsby holding the camera and hanging out with some of her Fit Yummy Mummy members. Last weekend Holly went out of her way to go on a shopping spree with these remarkable women to celebrate their successes and life in general.

Read the rest of this entry »

Hello all,

I’ve been hearing lately from family and friends about how many books they have on weight loss. They have so many books on their shelves and are trying to organize them. Complaining that they have not even opened some of them. Or, that the book was not what they had expected…or that they liked the book, but it is flawed because they are not getting the results they anticipated.

Does this sound familiar to you? Do you tend to jump from one program to the other, hoping for some kind of a miracle? Do you truly think that you will find that one unique book and/or program that will solve all of your weight loss problems? Well, if you do, I’m sorry to tell you this, but you are going to be greatly disappointed. Why? Because there is only one true answer to lifetime weight loss success and that is:

Read the rest of this entry »

Hello! This is a concern worldwide. How much mercury is in the fish? How many portions should I consume in a week? Where did the fish come from - ocean or farm raised? What does this mean?

From the recent research I did, this is what I can share with you:

1. Sardines and Herring - have the highest levels of omega 3 fats of all fish. A 3 oz. portion equals 1.3-2 g. of omega -3 fats.

2. Mackeral - choose a smaller fish, this will equal less mercury in it. Your best buy will be from sources: Atlantic (Boston), Pacific (Jack), and Spanish (Mack) because of the high levels of omega 3 fats and lowest levels of mercury. A 3 oz. portion = 1.1 to 1.7 g. of omega 3.

3. Salmon - 3 oz. portion = 0.9- 1.8 g. omega 3 fats. Choose from either WILD salmon or better yet, ALASKAN salmon which has cleaner water. A trustworthy farming company that has ‘raised salmon’ is the Atlantic Salmon of Maine.

4. Trout - MOST (use caution) trout farmers use vaccines instead of antibiotics in their fish. Which is better for us, the consumer, since we are not exposed to the antibiotics. Ask questions before you buy.

5. Tuna - canned tuna in water is best because it has less mercury compared to tuna steaks. Also less calories than canned tuna in oil.

Also, tuna steaks are NOT a good choice. They are very high in mercury because they come from older fish and have low levels of omega 3 fats.

Personally, we have at least 2 portions of fish per week. Usually, a trout and salmon. I have canned tuna once per week. If you are pregnant, you should consult your physician as to what is a safe amount of canned tuna to consume.

So why eat fish? Fish truly is ‘brain food.’ We need so much good fat in our diet for our bodies to function optimally. When you consume fish you are getting a your omega 3 fats from a ‘natural’ source. Researchers have discovered that eating 2 servings of fish per week will lower blood pressure and cholesterol levels will drop. You will also be less likely to suffer from cardiovascular disease. Another researcher found that if you eat fish on a regular basis ( 2 servings/week) you are 30% less likely to suffer from dementia.

I hope that this helps you to not only make wise fish choices but to also find the fish that you enjoy. The omega 3 fats found in fish are full of so many health benefits!

Cheers to health,

Angie
ISSA-C.P.T.

We truly want everyone to get the most from their workouts. Eating the proper food will give you the energy and stamina you need to prepare your body for the workout and to replenish it afterward.

During our morning walk today we recorded a video of a typical meal plan for the day. Check it out…

Here are some of the meals I eat to help me to SOAR through my Fit Chic Workouts:

Read the rest of this entry »

Hello! Another awesome question…

Q: What is HIIT and how can you take action with it?

A: HIIT stands for High Intensity Interval Training. An ‘interval’ is ANY span of time, such as 30 sec., 1 min., 2 min., that you choose to perform an activity within and at a certain degree of intensity (low to high).

In our book, The Fit Chic, we recommend that you perform HIIT as your cardio component a couple of times each week. If you have a bike, outdoor or stationary, you can interval every 30 seconds. So first you would begin biking for 2 min. to warm up. Then you would pick up the pace so that you are really pushing yourself for 30 seconds (go all out here!), then you slow right down for 30 seconds, then increase for the following 30 sec…then decrease for the next 30 sec…see the pattern?

Read the rest of this entry »