Hello CSD Group x Fit Females:
Even though Thanksgiving is behind us, it is the next 4 weeks that prove to be the toughest time of the year to stay focused on your eating and fitness program.
I suggest we all come up with a game plan now to be hot for the holidays!
Ask your self....
Are you ready to fit into that sexy New Years Eve Dress or your special sexy jeans?
Are you are getting busy and starting to slack on your healthy habits but still managing to make time for festive holiday work, friends and family parties?
If you don’t like your answers to the above questions – then join me for the “Holiday Sexy Jeans Challenge” that will take place over the next 8-12 weeks.
Our New 2012 Sexy Jeans Challenge will kick off and officially begin on…
Monday Dec 5th, 2011.
Don't miss out and kick off this eating season with a winning start!
Reply to this email if you are interested in getting started and I will be send you the rules and guidelines, as well as your nutrition Plan for the next 8 weeks.
Also - Reply to this email if you are interested in joining the Holiday "Weekend Fitness Challenge" over the next 8 weeks. This is a fitness challenge done every weekend - with like minded fit females. Scores are posted weekly! First Challenge to start Sat Dec 3rd.
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Lose 2 jeans sizes in 8 -12 weeks - guaranteed (if you follow the plan 90% of the time). WHAT ARE Sexy Jeans? They are your pair of jeans that hang in the closet - that tell you - you are sexy, fit, and right where you want to be. They are a much more effective and powerful measurement tool than the scale. They will absolutely tell you if your body is changing. EVEN if you do not see it! Besides taking before and after pictures, you will bring me your jeans so I can hang on to them to keep you accountable. Ever 2 weeks we will try them on. You can lose 2 jean sizes in 8-12 weeks consistently. Using a pair of jeans instead of the scale works! Learn to be happy in your fit female body. See yourself looking great in your sexy Jeans. Fuel your body with healthy food 90% of the time and feel free to enjoy the holidays, while never feeling deprived 10% of the time! Remember the – (90% - 10% RULE)? REPLY to join and Take the Challenge today! There are NO "unhealthy" Holiday FOODS that tastes as good as being fit feels!!!!! Yours - Patty
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Ten Reasons to Start Your New Year’s Resolutions Early
There are varying statistics about the usefulness of New Year’s resolutions. All of them point to an alarming failure rate. How are you going to avoid becoming a statistic? The answer is by starting now. The holiday season is full of opportunity to set realistic goals and achieve them. While many will give up completely on setting goals for the New Year, if you start now, you can put yourself in a great starting position to achieve what you set out to do. Here are ten reasons to start your New Year’s Resolutions right now. Get that Andy Williams song in your head, “It’s the Most Wonderful Time of the Year,” and keep reading.
Stave off Holiday Weight Gain
Eating without abandon is typical for many people this time of year, but people whose lifestyles reflect healthy eating habits won’t be swayed drastically during this time. If you want to join the group, do it now when others will add to the amount of pounds they want to eventually lose.
Take Advantage of Time Off
The holidays are generally a less stressful time in the workplace. Use days off and half days as opportunities to get in more physical activity. Whether it’s hard core sprints or a leisurely walk is up to you.
Do Your Homework
Read a book, ask successful weight losers or scour research journals about proper diet and exercise. By educating yourself you can learn different strategies that work long-term and choose one that fits your personality and lifestyle. The worst thing would be to set a goal and not have reasonable tools to accomplish it.
Capitalize on Savings
Get together a list of the things you need and shop around. This is the time to buy. By giving yourself weeks instead of days to find what you need, be it exercise equipment, a gym membership, or personal trainer, you’ll likely get a bigger bang for your buck and make a better quality choice as well.
Make it a Family Affair
There’s a sense of individualism in making a resolution, but that doesn’t mean you are on your own. Use holiday gatherings to share with family and friends. You may get referrals for things you need, or better, find an accountability partner in a trusted loved one.
Give Yourself Time to Tweak It
By Valentine’s Day up to 90% of those with diet and exercise resolutions would’ve fallen off the wagon. Poor planning is a part of this fall. If you try your plan now, you can make modifications to it so that when the new year comes, you’re into a rhythm.
Test Temptation
Exercise and eating right are hardest to maintain this time of year. By getting into the habit of making healthier choices with food and exercise now, you’re testing your resolve for change. It’s easy to follow the crowd, but sticking to your guns regardless of the traditions of others’ will determine if this is a temporary or permanent switch for you.
A Doctor’s Advice
Make an appointment to meet with your doctor to get personalized advice regarding your resolution. You might also want to ask for physical and blood tests for your ‘before’ and ‘after’ medical profile. The appointment will remind you that it’s not about how you look on the outside, but improving your health on the inside and living a longer more full life.
Avoid Delayed Gratification
By starting now, you can ride the wave of motivation that the season brings and start seeing results. Many people make resolutions around this time, but after a month or so of the holiday season, you may be less excited about making positive change than when you first thought of it.
New Resolutions
By getting into gear now, you may discover a new goal to add to your current resolutions. For example, you set out to lose 20 pounds, but find that you want to lose a certain amount of inches as well. Your new resolution means adding other checks and balances that compliment your current plan of attack without throwing you off course. Making that shift now means better preparation for the road ahead.
Your thoughts...
What will you do differently this year in making and keeping your New Year's Resolutions?
I just became Certified as a Zumba® Gold-Toning Instructor.
I love it because I can take Zumba Gold to the next level by adding light resistance training. This is perfect for anyone that cannot do traditional weight training or a standard fast paced Zumba class.
The Zumba Gold –Toning class is based on exercise science and done in a controlled environment. It is perfect for Chair Zumba Gold classes or for students new to exercise. The toning sticks make exercise fun by creating a maracas sound that adds to the Zumba experience.
What is the Zumba® Gold-Toning program?
The Zumba® Gold-Toning program combines the enticing international rhythms of the Zumba Gold® program with the strength-training techniques of the Zumba® Toning program, creating an easy-to-follow, health-boosting dance-fitness program for the active older adult as well as beginners.
Who is the Zumba® Gold-Toning participant?
Active older adults and beginners who wish to integrate the added benefits of strength training with the exhilarating experience of the Zumba® Fitness-Party will enjoy the Zumba® Gold-Toning program. Through modified dynamic lightweight resistance training, participants can help prevent age-related bone loss, increase muscle strength and definition, decrease body fat and improve mobility, posture, coordination and cognition.
What ZGT is NOT! It is not heavy weight training! You will not get stronger but you will gain muscle endurance – making daily tasks easier to do.
The Toning Sticks are anywhere from 1-3lbs. This is a perfect weight for anyone new to exercise, who has joint or muscle pain, or who has limited range of motion.
REMEMBER: The less frequently a muscle is used, the weaker it becomes. The best senior strength training exercises for improving the arms are stretches and working the arm muscles with light weights.
SoulCycle: Extreme Spinning
Another New take on an old workout… really? Again!!!!
Fitness crazes come and go, but the ones that stick around get reinvented over and over again.
Soul-Cycle reinvented indoor cycling with its signature total body workout on an indoor bike. The real thing that sets Soul-Cycle apart from ordinary cycling classes at the gym (other than the hefty price tag @ $32.00 a class) is the energy and enthusiasm that smacks you in the face the second you step into the Soul Cycle flagship location in Tribeca, NY.
Soul Cycle studios are the latest craze here in New York City, promising a full body workout on the bike. I’m not a big big fan because of the contraindicated movements on the bike that could directly lead to injury. Also - a seasoned cyclist, stopped taking the class because of their “New Techniques”, and because he began to feel joint and back pain from the classes.
So what is Soul Cycle???? First, Soul Cycle does a bit of cycling and then a bit of very light free weights on the bike; by light I mean 1-2lbs maximum. They have even dreamt up a class using thera-bands while on the bike, something that Tracey Anderson (Madonna’s former trainer) said she invented, and is now suing Soul Cycle. That’s another story all together. Back to the class structure… The class begins by doing a good amount of riding, then everything seems to come to a standstill to complete the weights or bands sequence. I say stand still because you have to slow down to start lifting or pulling so you don’t fall off of the bike, and as a consequence your heart rate slows way down, and your body is no longer burning the maximum amount of calories.
Additionally, the slow down isn’t even worth it because lifting 1-2lbs dumbbells is doing nothing but creating repetitive motion injuries in your joints. There is No strength building, or toning because in order to build strength or tone you need to actually activate a muscle through it’s entire range of motion and use enough weight to create small tears in the muscle so it builds back stronger and shapely. The small pulsing movement Soul Cycle cleverly uses is great to create a burn because you are only working very small muscle fibers, and those are very easy to fatigue. This burn is what Soul Cycle instructors say is giving you those shapely arms, and giving you tone. Nothing could be further from the truth. What is the truth is many of these instructors are not certified fitness professionals, and have no real experience using weights. You can get the same burn sitting right there in your chair if you just pulse your arms above your head with no weight. Go ahead and try it, you’ll feel the burn!
If you’re on a bike you should ride it for the greatest benefit. For how expensive a Soul Cycle class is you would think customers would demand a better workout. That would be an entire class of riding a bike with proper form, in and out of the saddle, not the jumping around performed in these classes. Yet, that’s not what sells overpriced fitness classes in the big Apple, it’s whatever craze you can put together. It then distances true fitness and education from the general population even further. The more so called “professionals” tell the public they can get a total body workout on a bike by lifting weights, or worse telling them they can work their abs on the bike by “crunching” their bodies while riding, or shaking a weight. The more disillusioned they will become when they don’t get the benefits. (PS – most of the “Hollywood” groupies are already in shape – soul cycle did not get them in shape).
I truly believe that honest, more importantly fitness honesty is what people want and need to reach their fitness goals. Not false promises, solely aimed at making money. Again, of course you can burn calories doing any number of things, Soul Cycle included, but continued riding is more effective, and burns more calories.
Variety is the spice of life, and it’s great to try new things. But honesty is what will lead people to truly change their lifestyle to get lean and sexy, and be patient with the process. More promises of short or combined workouts with extreme results only leads people astray. Corpus Couture is here to make things right and educate the public so they can go out and reach, or exceed their goals to wear their body.
Find a trainer who will structure a workout plan that may seem redundant at times, but will provide the best results. I truly believe if a person is getting great results they could care less about the types of exercises they are doing to get there. Stay tuned -Corpus Couture
Get rid of your muffin top for good with these crunch-free tips.
Belly Flab Fighter #1: Eat Good Fat
Believe it or not, following a low-fat diet is not the best way to reduce belly flab. "People who have a big middle do not respond well to a low-fat diet," says Mehmet Oz, M.D., Vice-Chair and Professor of Surgery at Columbia University and host of The Dr. Oz Show. To reduce belly flab, Dr. Oz advises avoiding refined carbohydrates that are low in fat (like white rice) and can have a yo-yo effect on blood sugar. Instead, add "good fat" foods, like olive oil, avocado and sea bass. Dr. Oz recommends toasting Ezekiel bread (or another sprouted 100-percent whole grain bread) and topping it with avocado, olive oil, lemon and chili flakes for a belly fat-fighting meal or snack.
Belly Flab Fighter #2: Eat Your Binge Food Every Day
Yes, you read that right, eating the food you crave the most, even if it's high-fat, could help you finally beat your belly-busting cravings for good. A recent study published in the American Journal of Clinical Nutrition found that women who were served their favorite mac-n-cheese meal every day for five days, five weeks in a row, ate less and less of it, and actually consumed about 100 calories less than those who only ate it twice, one week apart (those women actually ate more of it the second time it was served). Consuming formerly off-limits foods may help lessen their appeal, curb cravings (and major diet binges) to slim down your belly permanently. Try eating a small amount of your 'trigger' food daily. Knowing that you can eat it again the next day could help you eat less. Chocolate anyone?
Belly Flab Fighter #3: Diet Every Other Day
A recent study led by Krista Varady, Ph.D., an assistant professor of kinesiology and nutrition at the University of Illinois at Chicago, found that people eating 25 percent fewer calories every other day lost up to 30 pounds in only eight weeks. Make it work for you by taking in 1,200-1,500 calories one day, and then eating as you normally do the next. Don't overdo it on your "off days" and sabotage yourself, though. And keep up your weekly exercise routine.
Belly Flab Fighter #4: Stop Doing Crunches
No matter how many crunches you do, it won't help reduce the fat around your belly. That's why Yegyan, a holistic health practitioner and physique conditioning specialist in Tualatin, Ore., recommends exercising only the large muscle groups of your body. "Your abs are a very small amount of muscle, while your legs, back, chest and shoulders are all larger muscle complexes and burn many times more calories in the same amount of time that you spend on an abs workout." Instead of crunching, stand up and do multi-muscle group moves such as overhead presses, squats, planks and pushups to burn more calories during your strength workouts to reduce belly fat more efficiently.
Belly Flab Fighter #5: Crank Up the Cardio
While strength training certainly has its benefits, when it comes to reducing belly fat, your best bet is aerobic exercise, say researchers from Duke University. A recent study found that resistance training alone had little effect on eliminating belly flab, while aerobic exercise burned 67 percent more calories for study participants and significantly reduced their abdominal fat. Study participants ran an equivalent of 12 miles per week to achieve these results. If your goal is to shed your muffin top quickly, first focus on adding aerobic exercise (four or five days a week) to burn more calories, and then add in resistance training on alternate days to help add definition and shape to your body.
Belly Flab Fighter #6: Don't Get Too Little -- or Too Much -- Sleep
A recent study published in the journal Sleep found a direct correlation between sleep and belly fat -- subjects who slept five hours or less each night, or eight hours or more, gained more abdominal fat than subjects who stayed between six to seven hours of shut eye. Be sure to get in the right amount of hours of quality sleep in a quiet, dark room for best results.
Belly Flab Fighter #7: Add a Daily Dose of Soluble Fiber
Eating a diet rich in the soluble fiber found in vegetables, fruits and beans can have a direct effect on reducing belly fat, says a new study by researchers at Wake Forest Baptist Medical Center. The study, the first to directly link dietary fiber with decreased abdominal fat, found that for every 10 grams of daily dietary soluble fiber, abdominal fat was reduced by 3.7 percent over a five-year period. Make it work for you by eating at least 10 grams of soluble fiber per day, such as two small apples, one cup of green peas or a cup of pinto beans.
Belly Flab Fighter #8: Kick your Diet Soda Habit
If you think your diet soda is helping your waistline, you may want to reconsider: A 10-year study conducted by researchers at the University of Texas found that people who consume two or more diet sodas per day gained 70 percent more belly fat than those that didn't drink it. What's worse is the artificial sweeteners found in diet soda can cause belly bloating and may be worsening your sugar cravings. To kick your fake sugar habit, start slowly reducing your intake, by replacing that Diet Coke with a glass of sparkling water and a splash of lime or a cup of green tea.
Belly Flab Fighter #9: Pray or Meditate
Your prayers for flatter abs may have been answered. It seems that regular prayer or meditation can help reduce the stress hormone cortisol, which is one of the culprits of belly flab. One study published in the International Journal of Psychiatry in Medicine found that women who prayed or meditated had healthier levels of cortisol than those that didn't. Make it work for you by carving out some quiet time for reflection for at least 15 minutes on most days of the week.
By Jessica Smith, Healthy Living on ivillage
Get rid of your muffin top for good with these crunch-free tips.
Belly Flab Fighter #1: Eat Good Fat
Believe it or not, following a low-fat diet is not the best way to reduce belly flab. "People who have a big middle do not respond well to a low-fat diet," says Mehmet Oz, M.D., Vice-Chair and Professor of Surgery at Columbia University and host of The Dr. Oz Show. To reduce belly flab, Dr. Oz advises avoiding refined carbohydrates that are low in fat (like white rice) and can have a yo-yo effect on blood sugar. Instead, add "good fat" foods, like olive oil, avocado and sea bass. Dr. Oz recommends toasting Ezekiel bread (or another sprouted 100-percent whole grain bread) and topping it with avocado, olive oil, lemon and chili flakes for a belly fat-fighting meal or snack.
Belly Flab Fighter #2: Eat Your Binge Food Every Day
Yes, you read that right, eating the food you crave the most, even if it's high-fat, could help you finally beat your belly-busting cravings for good. A recent study published in the American Journal of Clinical Nutrition found that women who were served their favorite mac-n-cheese meal every day for five days, five weeks in a row, ate less and less of it, and actually consumed about 100 calories less than those who only ate it twice, one week apart (those women actually ate more of it the second time it was served). Consuming formerly off-limits foods may help lessen their appeal, curb cravings (and major diet binges) to slim down your belly permanently. Try eating a small amount of your 'trigger' food daily. Knowing that you can eat it again the next day could help you eat less. Chocolate anyone?
Belly Flab Fighter #3: Diet Every Other Day
A recent study led by Krista Varady, Ph.D., an assistant professor of kinesiology and nutrition at the University of Illinois at Chicago, found that people eating 25 percent fewer calories every other day lost up to 30 pounds in only eight weeks. Make it work for you by taking in 1,200-1,500 calories one day, and then eating as you normally do the next. Don't overdo it on your "off days" and sabotage yourself, though. And keep up your weekly exercise routine.
Belly Flab Fighter #4: Stop Doing Crunches
No matter how many crunches you do, it won't help reduce the fat around your belly. That's why Yegyan, a holistic health practitioner and physique conditioning specialist in Tualatin, Ore., recommends exercising only the large muscle groups of your body. "Your abs are a very small amount of muscle, while your legs, back, chest and shoulders are all larger muscle complexes and burn many times more calories in the same amount of time that you spend on an abs workout." Instead of crunching, stand up and do multi-muscle group moves such as overhead presses, squats, planks and pushups to burn more calories during your strength workouts to reduce belly fat more efficiently.
Belly Flab Fighter #5: Crank Up the Cardio
While strength training certainly has its benefits, when it comes to reducing belly fat, your best bet is aerobic exercise, say researchers from Duke University. A recent study found that resistance training alone had little effect on eliminating belly flab, while aerobic exercise burned 67 percent more calories for study participants and significantly reduced their abdominal fat. Study participants ran an equivalent of 12 miles per week to achieve these results. If your goal is to shed your muffin top quickly, first focus on adding aerobic exercise (four or five days a week) to burn more calories, and then add in resistance training on alternate days to help add definition and shape to your body.
Belly Flab Fighter #6: Don't Get Too Little -- or Too Much -- Sleep
A recent study published in the journal Sleep found a direct correlation between sleep and belly fat -- subjects who slept five hours or less each night, or eight hours or more, gained more abdominal fat than subjects who stayed between six to seven hours of shut eye. Be sure to get in the right amount of hours of quality sleep in a quiet, dark room for best results.
Belly Flab Fighter #7: Add a Daily Dose of Soluble Fiber
Eating a diet rich in the soluble fiber found in vegetables, fruits and beans can have a direct effect on reducing belly fat, says a new study by researchers at Wake Forest Baptist Medical Center. The study, the first to directly link dietary fiber with decreased abdominal fat, found that for every 10 grams of daily dietary soluble fiber, abdominal fat was reduced by 3.7 percent over a five-year period. Make it work for you by eating at least 10 grams of soluble fiber per day, such as two small apples, one cup of green peas or a cup of pinto beans.
Belly Flab Fighter #8: Kick your Diet Soda Habit
If you think your diet soda is helping your waistline, you may want to reconsider: A 10-year study conducted by researchers at the University of Texas found that people who consume two or more diet sodas per day gained 70 percent more belly fat than those that didn't drink it. What's worse is the artificial sweeteners found in diet soda can cause belly bloating and may be worsening your sugar cravings. To kick your fake sugar habit, start slowly reducing your intake, by replacing that Diet Coke with a glass of sparkling water and a splash of lime or a cup of green tea.
Belly Flab Fighter #9: Pray or Meditate
Your prayers for flatter abs may have been answered. It seems that regular prayer or meditation can help reduce the stress hormone cortisol, which is one of the culprits of belly flab. One study published in the International Journal of Psychiatry in Medicine found that women who prayed or meditated had healthier levels of cortisol than those that didn't. Make it work for you by carving out some quiet time for reflection for at least 15 minutes on most days of the week.
By Jessica Smith, Healthy Living on ivillage
Zumba® Gold-Toning – The Zumba® Gold-Toning program offers the best of both worlds — the exhilarating experience of a Zumba Fitness-Party with the benefits of safe-and-effective strength training. It’s an easy-to-follow, health-boosting dance-fitness program for baby boomers as well as beginners. Through dynamic lightweight resistance training and exciting international rhythms, Zumba Gold-Toning classes help participants build muscle strength, increase bone density, and improve mobility, posture and coordination.
7 Shocking Facts About Sleep
Catching up on your Zzz's might keep you healthy this season!
By Christie Griffin
Yes, we at FITNESS love a great early-morning workout. But we also know about the importance of a good night's sleep, and not just because sleep deprivation is tied to weight gain. Here, the most interesting health facts that warn against burning the candle at both ends. Pace yourself, people.
1. Flu-Z's
If you're sleep-deprived before getting your flu shot, it can take three to four weeks for the vaccine to kick in. Those who don't get appropriate rest have a weaker immune system, which hinders the vaccination's effectiveness.
Source: University of Chicago and Ohio State University study
2. Take This to Heart
Poor sleep is more dangerous to women than to men. Women experience higher risks of cardiovascular problems when they don't get enough rest and they're also more susceptible to psychological distress, depression, and anger.
Source: Duke Medicine
3. Big C-Shifts
There's a link between those who work night shifts and breast cancer; researchers say they think it's because melatonin is suppressed, which is necessary for protection against some cancers. "Shift work that involves circadian disruption" is officially listed as a probable carcinogen.
Source: World Health Organization's International Agency for Research on Cancer
4. Gasp! Wait...What?
Not only does lack of sleep hurt your ability to learn, but there's also a link between sleep-disordered breathing (i.e., sleep apnea) and dementia in women. Mental impairment is consistently associated with hypoxia, which is when the brain gets less oxygen due to breathing disruptions.
Source: Journal of the American Medical Association
5. Rise and Grind
Auto accidents increase by 17 percent on the Monday after Daylight Saving Time occurs, which is when people "lose" an hour of sleep. Heart attacks increase by approximately 5 percent.
Source: University of British Columbia and New England Journal of Medicine
6. Pillow Balk
For couples who sleep together (a whopping 23 percent don't), one partner typically loses about 49 minutes of sleep every night, due to disruptive behaviors. These could include anything from a companion's tossing and turning, the TV being on, the room's temperature being too hot or cold, and more.
7. Sleep Sweep
It's important to take responsibility for your sleep health, because the truth is that your general physician may not know that much about sleep. Doctors today typically receive less than a semester's worth of sleep education, and sleep medicine wasn't recognized as an individual practice until 1995. One doctor recently told a FITNESS editor, "I only get so much time to see each patient. As much as I'd like to talk to them about their personal issues, I don't have time to ask how they're sleeping."
Source: American Medical Association...and an anonymous doctor based in Los Angeles
“It always seems impossible until it’s done.” – Nelson Mandela
Weekend healthy pancakes.
Ingredients:
1/2 cup cottage cheese
1/2 cup oats
4 egg whites
cinnamon
honey
Coconut oil for greasing pan
For the toppings you can be creative with fruit / nuts / honey / yoghurt. I used frozen berries. Warmed them up in a sauce pan to get the juices out :-)
Method:
Put the oats in a food processor until powdery. When oats are powdered add in the cottage cheese, 2 eggs, cinnamon and some honey. Mix thoroughly with food processor.
Heat non stick pan and add some coconut oil. When pan is hot, use a dipper/punch spoon to take some of the batter and pour it on the pan.
I didn’t need to make it round because as the batter fell it formed a circle.
When you see bubbles forming up from all sides of the circle you can turn it over to cook from the other side. Check them out so that they don’t burn. Will take only a few seconds.
I served them with warmed up frozen berries. Made out 4 but could have easily made 5 or 6 smaller ones.
Enjoy!
