"Happy New Year!"

Presented By: EJ Cooksey | 12/31/2007 01:50:00 PM

Forget New Year's Resolutions!

Just make a "LifeList" and list
everything you want to do before you die....

Then each day do something
towards achieving the items on your list!

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By: Holly Rigsby, CPT

I know, as soon as you saw the words "easy" and "lose weight" in the headline, you were ready to write this off as another one of those gimmicks or programs that sound too good to be true and usually are. But bear with me and you'll learn 3 strategies that I guarantee will help you in your weight loss efforts.

You've probably been conditioned to believe that weight loss had to be tied to countless hours at the gym, the latest supplement breakthroughs or eating nothing but celery stalks and tofu. Fortunately, dropping a couple dress sizes doesn't take anything that drastic. What it does take is making some small changes in the behaviors that led to the addition of those unwanted pounds.

Here are 3 lifestyle changes that will immediately help you lose that unwanted fat and get your body back.

1. Stop Eating Out. Think back to when you were growing up. Do you remember what the dinner plates looked like? Now compare that to what the "plates" look like at O'Charleys, Applebees or any of the other chain restaurants. It's no wonder we're gaining weight. There are dozens of studies about eating out and they all lead to one conclusion: if you eat out, you overeat! Not only is it almost impossible to exercise effective portion control when you eat out, but you're also compelled to get your money's worth so you eat everything you're served rather than stopping when you should.

The bottom line is that those who eat out consume more calories than those that don't. Take a break from eating out for the next six weeks and see how easily you can drop a dress size or even two. And you can use the money you saved eating at home to buy a couple of new outfits to showcase your improved body.

2. Eat Smaller Portions. You don't have to avoid the foods that you enjoy – you just can't eat big servings of them. An easy way to do this is to use smaller plates for your meals. This will help you fell like you're not depriving yourself while still exercising good judgment. And don't think that just because something is on your plate, you have to eat it. As opposed to what your mother told you, you don't have to ‘clean your plate.' In fact - you shouldn't. Eat slowly and stop when you aren't hungry any more. You'll quickly find that you can enjoy your favorite foods and your skinny jeans at the same time.

3. Make Better Choices. I know I just said that you can eat the foods you enjoy and still lose weight, but that doesn't mean overindulging on processed foods, candy, sodas and chips. The key is moderation. So when you go to the supermarket, do the bulk of your shopping around the perimeter of the store and spend less time in the isles. When you're at work, keep healthy snacks handy so you don't have to rely on the company's vending machine for your energy boost.

But most importantly, make good choices with the meals that don't really matter. Your quality of life won't dramatically improve if you choose a cheeseburger over a grilled chicken salad for lunch, so don't do it. Save the times when you are going to choose foods that might be considered unsupportive for the meals that you really look forward to. Improving your choices will accelerate your weight loss and help you save unnecessary calories without really trying.

Obviously, there is nothing magic about any of these three strategies other than the results that they produce. So start applying these three simple ideas and prepare to get your body back.

About the Author:

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to
fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

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It's the holiday season and a time when an extra dozen cookies or so can lead to weight gain. To offset the "Santa Effect" Tara Stiles has designed a yoga routine to shed some weight and to keep from getting stuck in the chimney!

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Getting Over Mommy Time Guilt

Presented By: EJ Cooksey | 12/16/2007 09:49:00 PM

Busy moms often forget that they need special time, too. A busy, but well-meaning mom won’t make it very long if she doesn’t take care of herself. Changing your mindset can break the cycle of guilt that keeps moms from enjoying time away from their family.

The last item that moms squeeze into their busy schedule is time for herself, if there is any time at all. Guilt keeps moms from taking the time to take care of their bodies. They make dinner for the kids, but neglect to eat because they are too busy running around getting drinks, serving more food, or cleaning the kitchen. Sometimes, they may be too tired to even eat.

Busy moms will tell you that they don’t need time out, but their bodies say differently. So do their minds. Moms who neglect their health get sidelined by the smallest things. A cold could land mom in bed for a week. If that happened, she’d have to direct the household from under the covers. It can be a nightmare — trust me, I know.

The human body is a wonderful machine. It knows what it needs and when it needs it. When the body has had enough soccer games, missed meals, and science projects, it will let you know.

Don’t wait until then to start treating yourself right.

Think of it this way. A happy mom means that her family is happy. Moms are depended on for almost everything, so they need to be up to the task. The only way to do that is to
keep the body in tiptop shape.

Include time in your schedule for relaxing events that involve just you. Saturdays are a safe bet because dads are usually available to watch the kids. If dad is not available, hire a local babysitter that you trust.

Spend some time doing something that you always wished that you had time for. If you have the resources, enjoy the spa for a whole day. Get the full “princess” treatment. The relaxing massage and detoxifying salts and scrubs will leave you feeling like a new woman. If you are like me, if your hair looks good then you feel good. Spend a day at the salon getting your hair coiffed and your fingernails manicured.

Don’t feel like you are neglecting your children. Caring for yourself shows children that mom is not a workhorse, but a person who has needs just like everyone else. So, stash the complex and change the attitude. Get yearly checkups to manage your health and weekly, biweekly, or monthly time away in order to be a better mom.

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1 pound ground beef or turkey
1/2 onion, chopped
1 10 ounce package of frozen cauliflower
2 tablespoons heavy cream
4 ounces cheddar cheese, shredded
salt and pepper


Brown ground meat and onion as usual, drain. Spread meat and onion in the bottom of pie dish evenly. Cook cauliflower according to package directions, drain. Whip together cauliflower, 2 tbsp heavy cream, and cream cheese as if whipping mashed potatoes. Season with salt and pepper to your liking (or any other seasonings you might like) Spread whipped cauliflower over the meat layer in the dish. Sprinkle with cheddar cheese across the top. Bake at 350 degrees F for 15 - 20 minutes until cheese is melted and bubbling.

Recommended: Now You Can Fill Your Freezer With Delicious Home-Cooked Diet Meals. Save Money - Save Time - Eat Good - And Still Lose Weight.

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Added: December 06, 2007
Your Fit Yummy Mummy Fat Blasting Holiday Workout. Lose weight over the holidays - you only need 15 minutes!

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By Holly Rigsby, CPT
Rome wasn't built in a day and your fat loss won't happen that way either. Don't expect to start eating perfectly and exercising religiously tomorrow. Instead set yourself up for success by implementing at least one supportive habit per week. Make an effort to adopt the premise of "progress, not perfection." By developing awareness that improvement is measured by your daily progress, you can save yourself a lot of grief and frustration from the beginning. Focusing on small, positive steps in everything you do is a vital component to change. It starts you moving in the right direction and the momentum of your amazing, transforming results will soon follow. With time, commitment and a willingness to continue to take those small steps, failure is not an option.

How to do it: Be mindful of the fact that you didn't gain it overnight so you're not going to lose it overnight. A safe and effective fat loss program will yield 1 to 2 pounds of fat loss a week, not 10. As you begin your weight loss journey, aim for 2-3 small improvements each week. Build up to eating more supportively and moving a little more than yesterday. These small changes will add up to big improvements over time.

Beware of supplements and "quick fixes" that promise accelerated fat loss. Instead, plan on losing fat weight slowly. Sure we all want instant results, but it's impossible to undo a years of inactivity and poor nutrition overnight.

Instead of only looking at the big picture, try to break it down into smaller bites. Set one-month goals, three-month goals, six-month goals and even yearly goals. Carry over each previous goal to make sure that you aren't stopping one to achieve another. Make sure goals are achievable and realistic and what you truly want. A half-hearted desire will produce half-hearted results.

Remember, life happens and we must face the challenges. Sometimes that means not getting to exercise or eat properly. The difference is we get it. We make it a point to view each situation, each setback as an opportunity to LEARN and ASK, "What could I do differently next time?" Then it becomes a matter of getting back on track as soon as possible. Leave the excuses and blame behind and forget about beating ourselves up – we're only human. Strive to do a little better today than you did the day before. The key is to stay consistent, focused and take daily action. Make goals meaningful. Our minds cannot differentiate between achieving an enormous goal or a miniscule goal it only perceives success or failure. If you set a goal that is impossible to fail you'll only be setting yourself up for tremendous victory.

Don't be too rigid. Telling your self that you HAVE to workout for a set time to feel a sense of completion is ill fated. If you set out to workout for 30 minutes and you only get in 20, you'll more apt to be disappointed regardless of how hard you worked. If you simply set a goal to go to the gym at least 2-3 days a week and complete your resistance training and cardio you'll perceive yourself as a winner.

An additional goal idea: Have you ever wanted to participate in a race or sport that you've never had the endurance for? Then use that as a goal! When the end justifies the means it's easier to make it through the rough spots. It's a win-win situation if you are able to achieve a want and a need simultaneously!

About the Author:

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back.
Go to fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

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2 c. sugar
1/2 c. applesauce
2 eggs
1 tsp. maple flavoring
2 c. flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. salt
3 med. Granny Smith apples, chopped


Mix first 4 ingredients. Add flour, baking powder, cinnamon and salt. Mix well. Add chopped apples. Pour into a lightly greased 9x13 inch pan. Bake at 350 degrees for about 30 to 35 minutes or until golden brown. Let cool and serve.

Recommended: Now You Can Fill Your Freezer With Delicious Home-Cooked Diet Meals. Save Money - Save Time - Eat Good - And Still Lose Weight.

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Want to lose weight fast? It's easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda - the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too - make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

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