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Justine W.O.D.
Hey there! If you ate too much at your Superbowl party yesterday, you’re not alone! I must admit that I partook in a bit of white queso dip, guacamole, 7-layer dip and chips, these ridiculously yummy honey-barbeque-dark rum-smoked wings, and a beer to top it all off. Well, it was all yummy at the time. Writing it down is another story!
The good news is you won’t gain REAL weight if you immediately get back to eating healthy and regularly exercising. Right now what you’re seeing on the scale is mostly water weight. Now, if you keep eating and drinking everyday like you did at the Superbowl party, well, your pants will be super-tight super-quick.
To reduce some belly bloat and to get right back into shape, do my quick 10 MINUTE WORKOUT! That’s right – 10 minutes and you’ll forget about all those wings you ate! Here you go:
JUSTINE’S AWESOME 10 MINUTE WORKOUT:
30 seconds jumping jacks
30 seconds squats
30 seconds walking lunges
30 seconds pushups
30 seconds side squats (just step side to side and squat)
30 seconds jump rope in place (just pretend you have a jump rope and jump while circling your wrists)
30 seconds tricep dips (Put your hands on the edge of a chair and dip your body up and down – your triceps will burn!)
30 seconds mountain climbers
30 second plank
30 second REST
REPEAT EVERYTHING ONCE!
That’s 10 minutes of serious calorie burn. Do this in the morning and go on with your day! You’ll burn more calories ALL DAY LONG! 
-Justine
Tags: burn calories, calories, cardio, Detox, diet, eating, exercise, fat burning, fitness, food, gym, health, losing inches, losing weight, metabolism, nutrition, Superbowl, weight, weight loss, weight loss program, working out
Ooohhhhhh…… the SORENESS!!
OH MY GOODNESS! Ladies (and gents), if you want a real kick-in-the booty to whip you into shape fast, you should try Crossfit! I have to admit, I was scared to try it at first! They work out in these metal warehouses with no air conditioning sometimes and there are sweaty men and women everywhere. But you know what? They are in shape. Some of them are in RIDICULOUS shape, actually! That was what intimidated me – that everyone would be so much better than me. But what’s my motto? Feel the Fear and DO IT ANYWAY!!
If you’ve read about Crossfit, the philosophy behind the workout makes sense! It’s a high intensity workout for only 12-20 minutes, and it completely exhausts the muscle group you’re working on that day. It combines the moves of Olympic powerlifters and gymnasts and sprinters and traditional military moves and everything else under the sun into one, succinct workout. You will do things in the workout you never thought possible!
The cool thing about Crossfit is that you can go to any “Box” near you (as they call it), and have an intro session for free. I suggest checking out a few “boxes” to see which one is the fit for you! Some are more indoors, some are more “manly,” some are cleaner, some are dirtier, some have an indoor toilet…. I went to three before I found the one I liked. You want to meet with the coach and meet some of the other people taking it. Everyone is SUPER friendly and SUPER supportive of each other! That’s what I like the most. You go at your own pace, you do your best, everyone encourages you, and you literally accomplish more than you thought possible. Our bodies are amazing machines!
I found a women’s only group near me and I’m really enjoying it. It’s tough – I’m not gonna lie. Your first workout may make you want to puke. But you know what? The next workout gets easier, and the next one gets even easier, and you get so, so strong so, so fast! There are women of all shapes and sizes and ages and fitness levels in mine.
After trying this out for a month, I’ll post my results. Yesterday all we did was jumping rope and sit-ups. That’s it. For 15 minutes. Nonstop. And every time I move while typing this post, my abs hurt. But BOY does it feel good! Wonder what we’ll do tomorrow?
Go try one out. I dare ya! http://crossfit.com/
Yours in Health,
Justine
P.S. Get my Top 3 Secrets to Losing Fat Forever HERE!
P.P.S. Be sure to check out my BRAND NEW WEBSITE! It’s AWESOME! www.happyhealthyweightloss.com
Tags: burn calories, calories, crossfit, diet, eating, gym, health, losing inches, metabolism, nutrition, weight, weight loss, weight loss program, working out
Check out my Featured Article!
My most recent article was featured on a weight-loss website. Check it out! http://bit.ly/xrbMGT
Tags: calories, diet, drink water, eating, exercise, fitness, food, health, losing inches, losing weight, new year's, nutrition, resolutions, weight loss, weight loss program
Creating a Healthy Lifestyle is as Easy as Step 1, Step 2, Step 3!
The time for New Year’s resolutions is here and if you are like every other person out there, you’ve made a resolution to get healthy and lose weight! Then if you are STILL like every other person out there, a few weeks later you’ll give up and say “Oh well! Maybe next year….”
Being a former gym owner, I saw this trend occur year after year. You’re not alone! Let’s make THIS year different and keep those resolutions!
Most people give up on their New Year’s resolutions because the transition into a healthy lifestyle can seem overwhelming at first. If you break it down into simple steps, then this CAN be the year that you get healthy, lose weight and keep it off. Let’s break down adopting a healthy lifestyle to 3 Simple Steps.
There are several trends that most people fall into that are living a not-too-healthy lifestyle. They eat too many of the wrong foods, don’t exercise enough, get too little sleep, don’t drink enough water, drink too much caffeine, and eat too many sugary and salty snacks. Do any of these trends apply to you in your life? Pick one trend that needs changed in your life and focus on that. Then take a moment and write down 3 Simple Steps that you can follow to ease your transition.
How to write these steps? Break it down. For example, if a person eats too many of the wrong foods, then their three steps could be “Bring lunch to work,” “Add more vegetables to dinner” and “Clean out the pantry.” Or they can be “Eat breakfast,” “Eat a healthier snack at 3pm rather than a candy bar,” and “Don’t give in to that late-night craving for ice cream.”
There are many little steps you can write down for whichever area of your life you decide to change, but just choose 3 small steps that you know you can keep. These little steps build on each other like a domino effect. Soon enough, your new healthy lifestyle was as easy as Step 1, Step 2, Step 3!
Tags: breakfast, burn calories, cardio, diet, eating, exercise, fat burning, fitness, food, gym, health, holidays, losing inches, losing weight, metabolism, new year's, nutrition, nutrition counseling, resolutions, snacks, weight, weight gain, weight loss, weight loss program, working out
Welcome!
Tags: diet, exercise, fitness, health, losing inches, losing weight, nutrition, weight loss, weight loss program, wellness, working out
Detoxing Made Easy
Thanksgiving is over, you stuffed yourself like that turkey you ate, and now you want to detox. The main question I’ve been asked lately is “What’s the best way to detox and lose the holiday weight?”
Well, the good news is that, unless you ate about 7,000 calories a day for the past few days, most of the weight you gained was water weight. Water weight comes from salt, sugar, alcohol and carbohydrates (hint: the ‘hydrate’ part of that word means water. So, if you want to reduce water weight, reduce carbs!)
There are detoxing pills and systems all sorts of things that I’m not a huge fan of, so we’re just going to make this as simple as possible: Eat only foods that do not come in a box or a package for the next week or so and that holiday weight will vanish!
So what do you need to have to help you detox?
Lemons and Limes – LOVE these! They help cleanse the liver, and EVERYTHING goes through the liver. Squeeze lemon or lime juice in your water! Start the day off with a mug of warm water and lemon juice – it is surprisingly satiating (I know it sounds like drinking nothing, but try it!) and it keeps your system clean.
Water, water, water – drinking water actually helps you LOSE water weight. Some people think it’s the opposite. The reason is because then the body realizes it doesn’t need to store all that water if you’re going to drink it instead.
Raw fruits – apples, pears, apricots, cherries, berries… fruits have a lot of water in them and fiber. The water helps hydrate you (see sentence above) and the fiber helps push all the stuff out of you!
Raw veggies – many veggies have a lot of water in them, especially celery and cucumbers. Plus, a lot of veggies contain chlorophyll and sulfur, which help detox the body.
Healthy fats – avocados, almonds, walnuts, extra virgin olive oil, and omega 3′s (fish oil). Healthy fats help lubricate all the systems in your body (think how important it is to have oil in your car – it makes it run efficiently), they absorb the toxins and then they help flush the toxins out of the body.
There you go – simple and easy! Drink water, add lemon juice, eat lots of raw veggies and fruits, and eat healthy fats. Whatever comes in a box or a package is off-limits. Bye bye holiday weight!
Tags: burn calories, calories, Detox, detoxing, diet, drink water, eating, fat burning, fitness, food, health, holidays, hydrate, thanksgiving, water, weight, weight loss, weight loss program
Happy Thanksgiving!
Hi there!
Happy Thanksgiving to you! My favorite part of Thanksgiving, besides hanging out with family, is eating delicious food I normally don’t eat all year. My absolute favorite is sweet potatoes with a little brown sugar and crispy marshmallows on top. Yum! Who needs turkey when you have THAT?!
You want to enjoy the holiday, but you also don’t want to regret it the next day when your pants are too tight. Yes it IS possible to enjoy Thanksgiving without gaining weight! The trick is to not go for seconds, or thirds, or even fourths (gosh I hope nobody does that!). If you know the basic calories that are in your favorite foods, you can make better choices. Choose your portions wisely! It takes an extra 3,500 calories to gain one pound of FAT! Here’s some food for thought….
6 oz = 300 calories
1/2 cup gravy = 150 cals
1/2 cup cranberry sauce = 150 cals
1/2 cup green bean casserole = 160 cals
1/2 cup mashed potatoes = 150 cals
1 roll = 100 calories
1/2 cup sweet potatoes with marshmallows and brown sugar (my favorite!) = 300 cals
1/2 cup stuffing = 150 cals
1 slice pumpkin pie = 200 cals
1 slice pecan pie = 500 cals
1 glass of wine/beer = 150 cals
1 cup eggnog = 350 cals
TOTAL = 2,660!
Take out the eggnog, alcohol and piece of pecan pie and you’re at 1,660. Just be sure to take a nice LONG walk that morning… and maybe that night too!
Enjoy the day and gobble, gobble (but not too much!)
Tags: burn calories, calories, cranberry, diet, eating, exercise, fat burning, fitness, food, green bean casserole, health, holidays, losing inches, losing weight, mashed potatoes, metabolism, nutrition, pie, pumpkin pie, thanksgiving, turkey, weight, weight loss, weight loss program, working out
Eat Toxins Not, Get Fat Not
People always ask me, how can I lose weight? While there is no one magic trick to instantly *poof* remove your fat, there are a few tricks to not gain even MORE fat and even more tricks to lose the fat that you have! The magic potion lies in what you eat and what you DON’T eat!
Our body is this amazing machine that does whatever it can to ensure our survival and to protect us from harm. One thing it does, out of pure kindness, is to create extra fat cells and envelop toxins every time we ingest them! Isn’t that nice of it? Our body wants to protect us, so every time we consume a chemical or substance that shouldn’t be in there, it creates an extra fat cell for us. What a nice thing to do! So what are toxins? Besides the obvious like cigarette smoking, prescription drugs and other substances, all those chemicals in processed foods are toxins as well! Look at a label next time you go grocery shopping. If you are reading words on the label that you can’t pronounce, DON’T buy that food! It’s as simple as that. So, to not gain more fat, don’t eat toxins!
What is the best way to lose the fat you have? Everyone knows that a healthy diet is the key to weight loss and good health, but changing your diet at first can be overwhelming. So, take baby steps! The first thing to do is to make small changes in your diet. The smallest change you can make is to start buying fresh, natural, and even organic foods! If organic is not readily available to you, trying shopping at a farmer’s market! You can get natural foods for a lot less, and you’ll know exactly where they came from and how they were grown. The best rule of thumb for eating to lose weight is that if a food was not around 100 years ago, don’t eat it! If Mother Nature didn’t make it, then your body doesn’t need it. Along those lines, if a food could literally stay in your pantry for 100 years and not decay because of all the chemicals in it, don’t eat it either!
To help your body detox and LOSE those fat cells you already have, eat detoxifying foods! Your liver is detoxing your body every day, but the more chemicals it intakes, the less efficiently it can do its job. Help your liver out by eating natural foods and laying off the chemicals. What are great, detoxifying foods? Raw vegetables, leafy greens, fruits, berries, healthy fats like nuts and avocado, and citrus fruits like lemons and limes – again, whatever Mother Nature put on this great, green Earth. Squeeze a lemon in your hot or cold water every day and your liver will thank you.… as well as your waistline!
Tags: Detox, diet, eating, exercise, fat burning, health, losing inches, losing weight, metabolism, toxins, weight, weight loss, weight loss program
