and a Happy Healthy New Year!

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The hardest time to stick to a diet is around the holidays. Everyone wants to sample the desserts and filling foods on the dinner table. This Christmas, choose healthier menu items for your Christmas dinner.

It is not uncommon for people to gain a few pound during Christmas. After a week of eating every scrumptious thing in sight, it’s a wonder anyone can move. This Christmas, you can help yourself and your family by slimming down traditional recipes.

Adapting Christmas recipes to healthier versions doesn’t mean that they have to taste bland. On the contrary, these dinner recipes can be full of flavor. It is fat we are trying to avoid.

Simple changes are the easiest and best to make. Some simple substitutions involve the most fattening ingredients. For example, use liquid oil and applesauce in place of liquid oil alone. Use margarine in place of butter and sugar substitutes instead of pure sugar. Many recipes have suggestions for healthy substitutions.

We eat too much and our portion sizes are out of control. Making simple substitutions lowers the fat content of our Christmas dinner dishes even if we eat a bit too much. For home made recipes, substitutions will go on feel and experience.


When making gravy for the turkey, begin with a can or jar of fat free turkey gravy. Add the turkey drippings from the baking pan to the fat free gravy. Season the food to taste. For thicker gravy, add some chicken broth and a few instant potato flakes to the drippings before adding it to the fat free gravy.

Mashed Potatoes:

Mashed potatoes are a favorite Christmas dinner side dish to complement turkey and gravy. When making the potatoes, substitute half of the potatoes with cauliflower. Mash both together well.

Roasted Garlic Mashed Potatoes - Low Calorie, Low Fat Recipe


6 med potatoes
6 unpeeled garlic cloves
1/2 tsp salt
2 tbsp olive oil
1 tsp fresh chopped or 1/4 tsp dried rosemary leaves
1/3 to 1/2 cup low-fat milk


Heat oven to 375 degrees.

Wash potatoes and poke holes in them to let steam escape. Wrap garlic in foil. Bake potatoes and garlic 1 hour or until potatoes are done.

Open garlic packet and allow to cool. Cut potatoes into halves, spoon potatoes into large bowl. (Save skins for another use or discard.) Remove skins from garlic and add garlic to the bowl. Heat oil and rosemary over med heat for 2 to 3 minutes. Add oil mixture and salt to the bowl.
Mash until fluffy, adding milk until desired consistency.

Makes 6 servings ...1 serving = 140 calories, 5 grams fat

Soups and Salads:

Serve a soup and salad before putting the main courses on the table. A low fat vegetable soup like tomato and a simple green salad fills part of the stomach and everyone will eat less later on. Make available an assortment of low fat salad dressings for the salad.

Christmas Turkey:

Even the Christmas dinner turkey can slim down. Instead of preparing an entire twenty pound turkey, opt for a turkey breast instead. To maintain tenderness and moistness, marinade the thawed turkey breast before cooking. Remove any skin before serving.


One place we often fill up on empty calories is beverages. Instead of soda, serve punch sweetened with sugar substitute like Splenda®. Ice tea can also be sweetened with sugar substitute and lemons. Flavored waters are another option.

Christmas dinner doesn’t have to be fattening to be delicious. With a few healthy tweaks, many won’t notice the difference. This year, expand your repertoire of healthy Christmas dinner choices instead of expanding the waistline.

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The holidays are known to be a time when many people indulge in their favorite treats. Unfortunately, most of these treats tip the scales when it comes to calories and fat. If you would like to have a few healthy treats on hand at your next holiday party, try some of the following ideas:

A vegetable tray is great for snacking. Unfortunately, many people add a fattening dip on the side. Opt for something low-cal instead, such as salsa, flavored mustard, or make your own low-fat dip by using low-fat yogurt as the base, instead of sour cream.

Air popped popcorn is a great alternative to fattening chips, but it can be a bit… bland. Add some holiday spirit to your air popped popcorn by mixing in some dried cranberries.

A fruit and cheese plate can be tasty and healthy – if kept in moderation. The fat and calories in cheese can add up fast, so be cautious not to over indulge.

4. Nuts are another healthy snack when eaten in moderation. They contain healthy fats which are good for your brain. Just make sure to watch how much you eat to avoid too much fat or calories.

Angel food cake is a delicious treat and it is fat-free. Add some low-cal whip cream and fruit and you have a great alternative to a traditional holiday fruit cake.

6. If you enjoy baking, you can create your own healthier versions of your favorite treats by using applesauce instead of butter and whole wheat flour instead of white flour.

With a little planning ahead, you can enjoy some festive holiday snacks that won’t add on any extra pounds.

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Sounds rather strange, huh? While some so-called 'experts' advise you either to go on a crash diet or go hungry altogether, I am telling you to eat food. And on top that I am also saying that eating will help you lose weight. Before you think I am crazy, I am not! In this article I will elaborate on what types of foods you need to eat in order to lose weight fast.

1. Eat raw fruits: You need to eat raw fruits and vegetables in order to lose weight. Even if you cannot eat raw vegetables, you can surely eat raw fruits. Raw fruits can help you lose those extra pounds in a big way. Take apples for instance. One apple consists of 85 calories but your body needs to burn at least 95 calories in order to digest it; thereby, you are burning 10 extra calories simply by eating one apple. Consider how many calories you would be able to burn if say, you eat 350 apples? Well, you would burn around 3,500 calories, which equals to 1 pound of fat.

Apples are not the lone exception. Just about any fruit that is rich in Vitamin C, such as oranges, lemons, grapes, tomatoes, pineapples, etc. can help you burn a lot of calories when eaten in raw form.

2. Eat spicy foods: I know that some doctors advise you to avoid foods which are too spicy. While you should avoid oily and fatty foods, you should consume foods that are rich in pepper, hot mustard, etc., because these spices can help raise your metabolic rate, with the end result that you will burn more fat.

3. Eat fish: Yes, fish is also good for quick weight loss. Fish such as sardines, salmon and tuna are rich in omega-3 fatty acids, which is a type of unsaturated fat. Now before you jump off your chair at the mention of the word 'fat', let me tell you that unsaturated fats are good for your health; it is the saturated fats that you should avoid.

These fish lower the levels of a hormone called leptin in your body. When that happens your metabolic rate shoots up and you burn fat a lot faster. Add to that the fact that these fish are rich in protein, which means that you won't feel hungry too often.

4. Eat dairy products: Probably someone has told you to avoid milk because it is rich in fat. Well, while milk is rich in fat, it is also rich in calcium, which will help you lose weight by breaking down the fat deposits present in your body. Besides milk, you should also add yogurt to your diet. Recent research has pointed out that people who eat a calcium-rich diet are able to lose weight faster than others!

Recommended Product: Fit Yummy Mummy

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Celebrating The One Year Anniversary of the Most Amazing Fat Loss System for Busy Moms and YOU Get the Best Gift of ALL – FREE VIDEOS and Mommy Belly Melting BONUSES ! You will receive ALL the Videos and Hot Bonuses included in the Deluxe Package – valued at over $189 – for the cost of the Basic Fit Yummy Mummy Package.

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By Holly Rigsby, CPT
Fit Yummy Mummy

The holidays are a time to offer thanks, to spend time with loved ones and a time to EAT - turkey, stuffing, pumpkin pie, etc. Unfortunately, the holidays are the time of year when many people end up putting on the extra “holiday pounds” which is easy to do for the season continues for just about two months! But the holidays come once a year. What's the point of refusing a piece of pecan pie, then feeling miserable? As my most successful strategies are about to reveal…it's absolutely OK to enjoy your favorite holiday treats and continue to make progress. Incorporate the following 7 strategies to fight back against the battle of the holiday bulge.
  1. Make Exercise A Priority
The first key to preventing weight gain is to increase your activity level. Besides burning extra holiday calories, exercise reduces stress, elevates your mood and gives you more energy. Sure it may seem difficult to fit in a workout when you are traveling, shopping, baking plus a ton of other holiday-related activities. That's why it's important to first make a commitment to your fitness goals and incorporate short burst exercise into your routine – all you need is 90 minutes a week!
  1. Have a Plan
If you are known for overindulging, you must have a plan in place. Visualize what and how much you will eat before you approach the festive meals and treats. You can also incorporate a backup plan that requires you to be more active for that particular day, or the following day, to keep your metabolism humming so you burn off those extra calories.
  1. Don't Skip Meals
On the day of the holiday feast, be sure to eat regularly all day long. If you will be eating in the evening, start with a supportive breakfast – particularly something with protein and high fiber carbohydrates. Be sure to eat something light in the afternoon like a quality high protein snack. Protein will help you feel full longer so you’ll be less likely to binge. Once you arrive, go ahead and indulge in some of the delightfully delicious foods. Since you have eaten meals earlier in the day, you will find that you aren't as tempted to go overboard and eat everything in sight. Whatever you do, do not starve yourself. Not only will you slow your metabolism down to a hearty fat storing rate, arriving ravenous will guarantee overindulgence.
  1. Portion Control is Key
Allow yourself to enjoy your favorite foods with the ones you love, but do so in moderation. Take time to survey the foods before you make your choices. Try a “serving-spoon” size of the foods you really want to eat and ½ the size of the foods you just want to try out. This way you can enjoy trying many different foods without overeating. Eat off a smaller plate and skip the seconds. Instead, save room for dessert. You don’t need to deprive yourself of the foods you love, otherwise your cravings will grow and you'll be more likely to overindulge.
  1. Wear Form-Fitting Clothes
Want to really keep yourself honest and the same size during the holiday season? Wear your most form-fitting clothing. Another trick is to tie a string around your waist under your clothing to help keep you mindful of the actions you take during the holiday feast.
  1. Limit or Avoid Alcoholic Beverages.
The average alcoholic drink contains 200 calories per glass while an 8-ounce cup of eggnog with rum contains 450 calories. Not only does alcohol pack a lot of empty calories, but over-consumption lowers inhibitions and self-control…..not a good combination when you’re near a buffet of festive foods! If you decide to drink alcohol, stick to light beer or a champagne spritzer or for non-alcoholic alternatives try club soda with lime, tomato juice or diet soda with a lime.
  1. Practice the “Cheat Technique”
If you make supportive food choices 80-90 percent of the time, you have every right to let loose and ''cheat'' the other 10-20 percent. This not only allows you something to look forward to so you stay on track, you'll also enjoy the festivities without carrying them around on your waistline and into the New Year.
“Failing to plan is planning to fail.”
You have the choice to make fitness your priority. Thinking you’ll “get around to it” or that you are “waiting for right time” are simply excuses that take you nowhere. Make a plan, write it down, and stick to it. If you do over-do it, be forgiving of yourself and get back on track the following day.
Have a Fit and Healthy Holiday Season!
Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of Fit Yummy Mummy. Holly has worked with over 300 Mom's to help them lose the stubborn baby fat, get their pre-baby body back and reclaim their yummy-ness. Don't miss her Free Report: Top 5 Busy Mom Metabolism Boosters.

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You’ve done it. You decided once and for all to put away all foods laced with fat and calories and replace them with a healthy diet plan.

But how do you do it? What are the secrets that contribute to shedding those unwanted pounds?

Here are 8 tips to help you get started on your weight loss plan.

•Eat an apple one hour before meals.

Eating a whole apple one hour before lunch or dinner will curb your appetite and you won’t eat as much at the table. Don’t try this “trick” with another fruit because it won’t work. An apple is the only fruit that has this effect.

•Drink plenty of water.

You need lots of water to keep you hydrated throughout the day. If you are dehydrated, you will falsely believe you are hungry and will tend to eat more. Drinking plenty of water will also make you feel fuller.

•Don’t shop while hungry.

You not only tend to buy more when you are hungry, you tend to buy more sweets and fat filled snacks. An occasional indulgence is okay, in fact, it is recommended. If you indulge in the sweeter things in life once a week or so, you are less likely to overeat.

•Don’t keep sugary, fatty snacks in the house.

This will only tempt you to grab the junk food for a snack instead of a healthier alternative. Keep plenty of fresh fruits and vegetables on hand. They make a great spur-of-the-moment snack and you won’t be sabotaging your diet.

•Don’t skip meals.

You may think that skipping meals will help you lose weight faster. In fact, it will slow your weight loss down. It will confuse your metabolism and will make you more likely to overeat at your next meal or grab an unnecessary extra snack.

•Don’t starve yourself.

This is another misconception about losing weight. Starving yourself will not speed up your weight loss. Your body will try to compensate by storing extra fat that can be used for nourishment when you don’t feed it. It will also weaken you, making it impossible to exercise or perform any of your daily tasks.

•Distract yourself.

If you getting a craving for something sweet or just not on your list of accepted foods for your diet, do something to take your mind of your craving. Read a book, take a bath, go for a jog or do some other non-food related activity that you enjoy.

•Eat plenty of fiber.

A high fiber diet not only helps in weight loss, it is also very good for many medical conditions such as digestive problems, constipation, cholesterol and more. Be sure you are getting plenty of fiber in your diet.

Dieting is not always easy. There will be many temptations along the way. Stay strong and don’t get discouraged. Simply think about your anticipated goal and know that if you just endure the necessary sacrifices, it will pay off in the end.

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1/4 cup of low fat spread
1/4 cup of brown sugar
2 eggs
1 cup of mashed banana
1 teaspoon of vanilla extract
1/2 cup of skim milk
1 cup of wholemeal self-raising flour
1 cup of white self-raising flour
1 teaspoon of baking soda
1/3 cup of chopped walnuts (optional, but recommended)


Pre-heat oven 350 F

Mix the low fat spread with brown sugar till creamy. Add the eggs, banana, vanilla extract and milk to the mixture. Sift together the flours and baking soda and add it to the banana mixture. Mix them well and add the walnuts.

Use a non-stick piece of paper in the bottom of an ovenproof baking pan, spoon the banana mixture into the pan and bake in the preheated oven for 50 minutes or till the loaf is done. (Tip: insert a butter knife into bread and if it comes out clean, bread is done)

Remove from the oven a let it cool before serving. Makes 1 loaf.

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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Preserved food.Image via Wikipedia by Holly Rigsby, Author Fit Yummy Mummy

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By: Craig Ballantyne, CSCS, MS

I try to read a book per week, and I recently picked up "Rules for Renegades" by Christine Comaford-Lynch. It was the perfect book for my short flight to and from Baltimore back in June.

Late in the book, Christine reveals her 10 Renegade Rules for Success, and I was surprised to see that each one was a perfect rule for fat burning as well.

I've chosen the top 5 renegade rules for fat loss below (you'll have to pick up her book for the other 5) to help you get more results in less time.

1. Responsibility

We all need to take full responsibility for everything in our lives, including how big our belly is. Only you are in control of what you eat. Only you are in control of your workouts. Once you accept responsibility than the rest is easy! (Because now you know who is in charge.)

2. Solicit support

I can't agree with Christine enough on this one. As you know, I was one of the first fat loss experts to tell you about the importance of social support and what it means to your success. So get a nutrition buddy, a workout buddy, and lots and lots of positive people on your site supporting you through your fat loss success! The more people on your side, the better.

3. Toss toxicity

On the other hand, spend less time with people who say, "You won't be able to do it". And toss the toxicity out of your kitchen too. No more chips, soda, candy, or crap. Get rid of it! Say goodbye to temptation, because even fitness pro's can't keep their hands out of the cookie jar if its there.

4. Persevere

Too many folks give up just before they succeed. It's just like "The Dip" that I told you about last week. There will be tough times, make no mistake about it. But persevering through them is what separates the XL's from the mediums. Or the 38 inch waists from the 32's. Or the sweatshirted folks on the beach from those that are walking around in skimpy bathing suits. What group do you want to be in?

5. Pay attention

In this case, track and test everything you do. Track your nutrition. Record your workouts. Review them frequently to identify what is working. That way, you can always come back to successful programs in the future when you are struggling. Along with social support, this might be one of the most overlooked aspects of fat loss success. Track and test and get to know your body!

Follow these renegade rules for fat loss and you'll succeed!

Now go get some friends to support you for fat loss,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training For Abs Home Abdominal Workouts

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

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We all know it's necessary, but we don't want to get up early in the morning to do it.

What is this "it" I'm talking about?

It is exercise and it is essential for a long and healthy life. I'm not just saying that either. Ask anyone who has lived to be sixty, seventy, and over who move better than some people half their ages. They have used exercise to turn their life around.

Exercise is getting our bodies moving and burning calories. To lose one pound, it takes a deficit of 3,500 calories. I know what you're thinking - it might as well be a million calories. But, it is not as hard as you think. Exercise doesn't have to be organized at a gym for it to be legitimate and to "count."

The best thing about exercise is that it is cumulative. That means that if you do ten minutes of walking in the morning, fifteen minutes of walking at lunch, and twenty minutes of walking when you get home, it all adds up to calories burned and pounds lost. The benefit to your muscles and heart increase as you continue to fit exercise in where you can.

So, where do you start?

Get up off the couch. That is the hardest part. Starting is both good and scary. What if we can't do it? Well, I'm here to tell you that there is an exercise for you. The key is to start slowly and work your way up. Unlike a horse race, you don't have to be fast out of the gate, you just have to make it out of the gate and continue on the track.

Walking is the best overall exercise. You can do it anywhere and it works your lower and upper body. If you can't afford a gym membership, walk outdoors. You can walk in your neighborhood or in the park. Walking will condition your heart and lungs for other exercises that you may try.

My sister likes kickboxing. It is hard, but it gets a good sweat going. Classes of all kinds are fun for her because she is not alone. Others are working hard to make a change as well. Besides, she likes to give the other participants a laugh every now and again, when she is trying to learn new moves and looks like an octopus with it's arms flying everywhere trying to keep up.

This brings me to another point. One way to get started on a positive note is to find a friend to help you. Working out with a friend or coworker can keep you from wimping out on those days when you feel like taking a day off. Even if you only have a partner one or two days a week, it can motivate you to work on your own the rest of the week.

Try a variety of exercises. Stick with the one you like and when it becomes too easy, switch to something else. Aim for thirty minutes a day starting out and gradually work your way up to more strenuous and longer workouts. Your heart will thank you.

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No one wants to be unhealthy. Being unhealthy can lead to a wide variety of diseases attacking our bodies. Getting old before your time is the fate of many people who suffer from an unhealthy lifestyle. To regain our health, we need to eat right and exercise our bodies.

Exercise improves your heart and lung function among other things. Ever notice those people, and maybe this is you also, who are huffing and puffing after walking a flight of stairs? You would think they had just run five miles the way they are breathing. That is a sure sign that their body is not getting enough oxygen and their muscles are out of shape.

The body learns to use oxygen more efficiently when we participate in a regular exercise program. By program I mean consistent exercise. It could be walking around the neighborhood, jogging at the school track or working out at the local gym. As long as you do it more than once a month, your body will begin to use less oxygen to accomplish that exercise. When that happens, it is time to increase the time and intensity of the workout.

It is necessary for the heart to pump blood throughout the body. The heart can do this more efficiently when the body is in shape. Tissues stay oxygenated and hydrated to the point that your skin will glow and your resting heart rate and pulse will be lowered as well.

People have all heard that exercise releases “feel good” hormones and it’s true. Your outlook on situations will change when you have had a good run or walk to clear your head. Just the fact that you have completed the workout will make you feel better about yourself. If you want to keep those good vibrations, you have to continue to exercise.

Obesity is an epidemic among adults and kids in America. Carrying extra weight leads to health problems that can include Type II Diabetes, high blood pressure, stroke, heart disease, and heart attacks. All of these are life-threatening conditions that should be prevented when possible. The buildup of plaque in the arteries of the body can cause a heart attack or stroke to occur. At age thirty-five or forty, you don’t want to be worried about a heart attack. If you are morbidly obese, things like a heart attack well before old age can become reality. Taking preventative measures such as exercising, will help to lessen your risk of facing serious health conditions like those mentioned above.

Exercise is a way to burn off extra calories and lose weight. Combined with healthy eating, exercise helps the body return to its normal functioning state. This is important as we age. Our bones get weaker and more brittle. Our muscles begin to waste away to the tune of a pound a year after age forty. Exercise strengthens the bones and builds up strong lean muscle therefore prolonging the aging process.

This is the only body we’ll get. Treat it to the best. Exercise three or more times a week for improved health and a longer, happier life.

Recommended Product: Fit Yummy Mummy

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You are Invited!

Join the 12 Week Fit Yummy Mummy Summer Transformation Challenge!

This is your Summer to finally lose the belly fat and unleash your Yummy-ness!

Who: YOU - The holder of the Fit Yummy Mummy Lifestyle System.

What: 12 Week Transformation Challenge

When: Registration begins July 1st - deadline to enroll is July 30th. Challenge begins from the moment you register: posting before photos, starting stats and goals.

Where: Join ClubFYM - and starting next week you will have access to a private Summer Transformation Challenge Group where you will receive additional support and bonus resources to help you attain your Best results Ever over the next 12 weeks.

Challenge FAQ's

1.) What are The RULES?

~ Have FYM: You must have purchased the Fit Yummy Mummy Lifestyle System and use the FYM approved nutrition guidelines as well as the FYM approved workout plans to achieve your results. The handbook has a step by step program listed out for you to follow along with any additional resources shared on ClubFYM.

~ Join the July Transformation Challenge Group: As a member of ClubFYM you will join a private July Transformation Challenge Group reserved for you where you will Officially Register and begin posting the stated requirements.

- To register and have access to the Transformation Challenge Bonuses you will be asked to post your Starting Stats, a dated before picture and your 12 week Goals - using the Fit Yummy Mummy Goal Setting Sheet.

- You must keep a workout journal by posting in the Summer Transformation Challenge group. This not only creates accountability and provides the information needed to qualify as a finalist, but every amazing transformation has been fueled by detailed and regular tracking of your routine and progress.

2.) So does the Challenge Begin on July 1st?

The FYM Summer Transformation Challenge runs from the moment you register (posting your photo, stats and goals) and officially ends 12 weeks (84 days) from August 1st which happens to be October 24th. All transformations must start and finish during this time period. Therefore, you could start as late as August 1st - this is the registration deadline or as early as July 1st. Up to you.

3.) What if I am Expecting?

No need to Not take advantage of the additional resources, support and accountability during this very important time of your and your baby's life. You will just have different goals and a slightly different FYM approach.

4.) Is it okay to participate in the Challenge a second time?

Absolutely! I hope everyone who registered for the 1st challenge will participate again. Striving to achieve your very best is an ongoing process. There is no "END" to improving your body, your mind, your life.

5.) The Challenge is 12 weeks long, but I am already half-way through the Advanced Bonus Workouts...what will I follow to be able to participate?

Just because you are near the "end" of the FYM program does not mean you can never revisit the workouts you have already completed. In one of your start up coaching calls, I will discuss various ways to recycle your FYM workouts so you will continue to be challenged and realize your results.

6.) How are winners Chosen?

The Transformation Challenge Finalists will be judged by a panel of experts, including but not restricted to: Holly Rigsby, Cassandra Forsythe, women's nutrition and diet expert and Shondelle Solomon-Miles - Weight Loss Educator & Coach, Body Transformation Specialist. Once the finalists are chosen, voting is open to the public - as seen in our last c hallenge.

To be considered as a finalist, in addition to providing your final measurements and an After Photo, each contestant must write and submit a 300 word essay on their before and after success story.

Finalists will be chosen based on their personal best - considering progress and results over the
12 week period As you can see from the last challenge...narrowing it down was super difficult. I had to make some hard decisions and choose a group of 12 finalists.

7.) What do we win?

Grand Prize - $1,000 American Express Gift Card for the Shopping Spree of Your Choice, $500 worth of Prograde Supplements.

Second Place - iPod Touch 8GB - easily jam to your favorite tunes in style while your workout.

Third Place - $250 Victoria Secret Gift Card to treat your new body.

EVERYONE WINS : Not only will you come out of the next 12 weeks with a New Body and a New Life - there will be a special prize awarded to every single FYM who starts and finishes the entire 12-week challenge.

~~Bonus Gifts to Facilitate your Results~~

Online Menu Planner - You will have access to the next best thing to having your own "private nutritionist" - 12 MONTHS of access to Nutrition for Results Online Menu Planning. There you will be able to create unlimited, nutritionally balanced meals using your favorite foods. This same exact program sells online for $119.40 per year. ($119.40 Value)

Prograde Coupons - Save 20% off your 1st Fit Club order.

Coaching Calls with Holly Rigsby - To help assist you in the transformation, I will be holding 6 LIVE bi-weekly group coaching calls to help answer questions and keep you on track during the transformation challenge. During the last Challenge, coaching calls were recorded and will be shared during this challenge as well.

Access Expert Interviews -I will be inviting 3 additional experts to interview during your 12 week challenge as well...from Dax Moy - author of the Elimination Diet to Jayson Hunter - Prograde's dietitian and author of the Carb Rotation Diet.

Your next step? Ask yourself if you are in.

Then, be sure you have the Fit Yummy Mummy Lifestyle System, you understand the rules and you are ready and willing to make your commitment to get fit and achieve your very best.

Join ClubFYM and request to join the Summer Transformation Challenge Group so you may officially begin your Challenge Experience!

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1 ½ lb. lean beef flank steak
¾ C. dry red wine
1 ½ teaspoons lemon pepper
½ teaspoon minced garlic
Cooking spray


Combine wine, garlic, and lemon pepper. Pour over steak, cover and marinate in refrigerator over night. Coat broiler rack with cooking spray and place steak on rack.

Broil 4 inches from heat for 6 minutes on each side. Slice steak into small strips (across grain) to serve. (Serves 6)

Side dishe suggestions:

Garden Salad with Low Fat dressing

Mashed Almost Potatoes - LOW CARB Recipe

Mock Potato Salad - LOW CARB Recipe

Dessert suggestions:

Easy Strawberry Pie - LOW FAT Recipe

Springy Spice Cake - Low Cal, No Fat, Low Salt Recipe

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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The first ever Fit Yummy Mummy 12 Week Transformation Challenge has come to an end.

Out of the 158 women who took this challenge, the top 12 have been chosen by Holly Rigsby and a panel of judges, now the voting of who will take home the grand prize begins.

The Contest Voting Page contains the most amazing before and after pictures and powerful testimonials.

Who will take home the grand prize?

This is where you come in!

YOU get to vote on who the winner will be of the 2008 FYM Transformation Contest!

Voting begins Wednesday, June 4th at 12:01 AM EST - and ends on Wednesday, June 11th at midnight, EST.

Click here to place your vote!

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From: holidayjoi

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By: Craig Ballantyne, CSCS, MS

Dear Friend,

This is a letter from your ol' pal, belly fat. We had a great run this summer, didn't we? Lots of good times, great food, and plain ol' sitting around eating too much.

Well, I'm thinking about sticking around another year if you don't mind. But you might need to get a bigger pair of pants, as I was thinking about expanding my place down here.

So do me a favor, avoid that interval training you were thinking of doing. The last time you did that stuff, I nearly had to look for a new place to live. I felt like the Wicked Witch of the West in the land of Oz. Did you hear me yelling, "Help me, I'm melting!"?

Instead, stick to that slow cardio stuff. Sure I get a little sweaty, and the ol' brain up there thinks it's doing "a real fat burning workout", but it's never enough to melt me outta here.

Another thing, keep listening to those experts who say strength training doesn't burn body fat. Since research shows they're wrong, if you added strength training to your program, you'd practically need to throw me a going away party!

After each one of those superset workouts you tried last January it felt like someone lit a match under our collective butt. I was burning up down here!

But boy oh boy, I sure was glad you gave that up and went back to just lifting utensils and not dumbells. Otherwise we wouldn't have been able to celebrate another summer together this year.

Sometimes I wonder, what did you ever do in college without me, your trusted belly fat? Back then, you were probably one of those people that couldn't wait to get to the beach to show off your body, not like these days.

Nope, stay in the shade and keep the cover-up clothes on, that's the way to go now. Besides, its a lot closer to the cold beer and the BBQ when you're sitting in the shade avoiding all the fun down on the beach.

Well, it sure was good catching up with you. I'm sure we'll be in touch more often, as long as you stay away from that Turbulence Training workout routine.

Brings a tear to my eye whenever I even think about that workout program and all the belly fat it's burned. Heck, it's fried more belly fat than a frying pan!

So again, if you want to keep your dear old belly around for another year and another summer, don't use Turbulence Training - otherwise, its all over pal, and you'll never see me again.

Belly Fat says, "Don't use this" ==>

Your friend and spare tire,

Belly Fat

PS - Seriously, don't go near that Turbulence Training program unless you want to see me, Thunder Thighs, Manboobs, Jigg Lee Arm Fat, and Luv Handles pack our bags and hit the highway.

It will be a sad farewell, and you'd be stuck with ripped abs, gorgeous glutes, and toned arms, and you know how much attention those guys get from the opposite sex. Who needs it, I say.

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit

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1 Tablespoon all purpose flour
1 teaspoon dried parsley
4 (4 oz.) lean cube beefsteaks
½ C. chopped spring onions
1 C. shredded carrots
1 C. chopped celery
1 (15 oz.) can chunky tomato sauce
1 (10 ¾ oz.) can lite cream of mushroom soup
1 teaspoon Worcestershire sauce
¼ C. water
Butter flavored cooking spray


Combine flour and parsley flakes. Coat steaks with mixture. Spray a large skillet with butter-flavored spray and lightly brown meat on both sides. Sprinkle onion, carrots, and celery over meat. Combine tomato sauce, mushroom soup, Worcestershire sauce, and water in a small bowl. Spoon mixture over vegetables and meat. Lower heat, cover and simmer about 40 minutes until vegetables and meat are done.
(Serves 4)

Take charge of your health! Join today for delicious dinner ideas, fitness and motivation tips, great links, bonus e-booklets and more!

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Turbulence Training: The Program that Promises Maximum Fat Loss in Minimum Workout Time

By line: M. Dean


Turbulence Training promises fast fat loss results for men and women who don't have a lot of time for exercise. This is a bold promise, and the workouts promise maximum results in only three workouts per week.

Let's take a look at this claim, and see if it really measures up!

Before we get to the program, let's take a look at the expert behind the workouts. I've come across Craig Ballantyne's name many times in popular fitness magazines such as Men's Health and Men's Fitness, and even in Oxygen and Shape magazines. So the program is clearly put together by a trusted fitness expert.

I've also talked to Craig about his training and education background, and I'll be honest, it was impressive, unlike the trainers with weekend certifications that pop up at large commercial gyms. Craig's experience goes back to the mid-nineties, in both the gym and in the research lab. He's actually led research trials on sport supplements, strength training, and cardiovascular training.

Plus, Craig has been a strength coach and has worked with hundreds of clients in thousands of training sessions. This is a unique, and thorough background, so its not surprising he's come up with a new training system for fat loss.

In fact, Craig's articles are always pretty hard on traditional aerobic cardio workouts. So if you're looking for new ways to spend 30 or 60-minutes doing cardio, then this program is not for you. But if you only have 45 minutes to workout, a couple of times per week, and you have access to only a bench, dumbbells, and an exercise ball, then you'll like what Craig has for you here.

Now one of the biggest questions about the program is simply, "What is Turbulence Training?" Well according to Craig, its the combination of resistance training and interval training used to boost your metabolism so that your body burns calories and fat between workouts. He says,
"Cardio doesn't boost your metabolism after exercise. Only strength training and interval training do that - while you work, sleep, and eat - your body will be shedding fat."

Fortunately, Craig's unique system of bodyweight exercises, dumbbell exercises, and interval training can all be done at home, with minimal equipment (if you are really strong, it might help to have a chin-up bar). So again, if you are one of those people who loves machines, or cardio equipment, or marathon workouts, then this program is not for you.

Frankly, I've used the program myself and recommended to many others. Why? Because no one has time for long workouts! That's why. After an eight or ten hour workday, a round-trip commute of 90 minutes, and spending time with my family, I just don't have time to do another 90 minute workout every day of the week.

In fact, I either get up early and do the workout before work, or I do it just before bed. This workout is perfect for busy men and women. But its not the type of routine that is going to turn anyone into a pro bodybuilder. If you want maximum muscle and want to bulk up, try another one of Craig's programs. But the Turbulence Training system is best for burning fat without sacrificing muscle - so you end up lean, defined, chiseled and toned.

And its fun! So many workouts are boring (i.e. long cardio) or repetitive (i.e. doing the same bodybuilding workout over and over again). But Turbulence Training uses a lot of unique (but not fluffy) exercises, including some cool, killer bodyweight moves that will make you more athletic and increase your functional and core strength - again, all with minimal equipment needs.

But, I am even able to recommend this program to friends who are just starting out, because Craig has put together a 6-week introductory program, and a 4-week intermediate program in addition to the 16-week advanced training phase
(PLUS, the Turbulence Training program comes with a massive amount of bonus workouts for muscle building, bodyweight only, advanced fat loss, and even a female specific bonus).

And each workout progresses into the next. He's used all of these workouts with hundreds of clients - so they are safe and effective. Sure, you can get other programs that leave you smashed and puking after the first workout, but Turbulence Training is not like that. Soreness doesn't matter, only results matter! And you are in expert hands with Turbulence Training, and
Men's Health expert, Craig Ballantyne.

Craig's Turbulence Training also contains a contract -- basically, your pledge to being committed to the program. It also includes an ebook on
Nutrition Guidelines from expert, Dr. Chris Mohr, Ph.D., and an extensive Q&A section, a 21-Healthy Habit Building Plan, plus the complete Turbulence Training workouts for beginner, intermediate and advanced level individuals.

All users will benefit from the Turbulence Training MP3 audio where Craig goes over the program, plus you can find every single exercise explained in detail, complete with photos. Okay, so bottom line.

Turbulence Training is NOT....

Long, slow cardio workouts
A machine-based exercise circuit
A bodybuilding program to gain bulk
A workout with lots of time-wasting isolation exercises
A restrictive eating plan

Turbulence Training provides NONE of the above.

On the other hand, Turbulence Training is perfect for busy men and women who want to burn fat in the comfort of their own homes without spending a lot of money on equipment or space on exercise machines. Oh, and you'll actually have fun and you won't "dread" these workouts - heck, they will be over before you know it!

If you're in the slightest bit curious, I recommend you look closely at Craig's program. I was very impressed with all of the Turbulence Training workouts, the bonuses, the guarantee, and Craig's expertise. For the money, it's the best deal in the fitness and fat loss industry - so much better than diet pills!

And remember...

Craig Ballantyne's Turbulence Training is backed by a 8-week money back guarantee. And this is a real guarantee... if you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

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Happy Mother's Day!

Presented By: EJ Cooksey | 5/11/2008 04:39:00 PM

The Mom Song by Go Fish

This song is dedicated to the hardest working people on the planet - moms!

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Dads are not the only ones that want to stay active. Moms do too. More and more women are taking part in sports as a way of staying fit and making friends.

Moms are no longer the housebound women we saw in the fifties. Stay at home or working mothers want to divide their time between family and outside interests. Those interests oftentimes include sports.

Friendly competition is healthy. Community sports teams give adults a chance to explore new and under used talents. Women, specifically moms are coming out of the stands and joining the team.

Guess what? Moms are finding out that they are pretty darn good athletes. Even their children are cheering them on as they cross that finish line or slide into home plate. The new self confidence can fuel new romantic sparks with dad as well.

Moms are also getting involved in sports where they are a team of one. Some of these activities include rock climbing, mountain biking, and swimming. The one-on-one competition is good for mom and the kids. They learn that giving up is not an option and to keep going until they reach success.

Sports can range from the tame to the rigorous. Moms are taking up basketball, volleyball, bowling, and softball. Intramural sporting events create bonds between women that last beyond the game.

What are some benefits of Sports?

Friendship. Moms form friendships with other moms. This is therapeutic especially for the single mothers. These friendships represent a greater network of support for themselves and their children.

Confidence. Moms are exploring a new side to their lives. Increased confidence in the sporting arena leads to increased confidence in other areas of their lives. This includes on the job and within the home.

A Positive Example. Getting older doesn’t have to mean that life is over or going down hill. Kids will be able to see that motherhood doesn’t have to stop them from accomplishing goals. Having children is an honor not a hurdle to be overcome.

Challenge. Moms test their own fortitude when they get involved in sports. The main competition is against one’s self. We strive to better ourselves with each new task we take on. Sport creates success in life and health.

Stress Reduction. Participating in sports reduces stress. Through healthy competition, moms can work off their frustrations from the day. By the end of the game, match, or run, mom feels better and better able to handle what comes next.

Women in sports view taking care of themselves as a priority in life. Without a strong mind and body, they are no good to their families. Their kids will draw strength from the strength they gain through sports. Good going, moms.

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It is only natural that most people want to look their best and exercising their stomach muscles is usually a huge part of most fitness programs. If so much time and energy is going to be focused on this muscle group, it is a good idea to know what the best AB exercises are.

There are many resources available for finding the best AB exercises, and plenty of people to say what they consider the best, so how can a person decide for themselves which truly are the best exercises for working their stomach muscles?

First of all it is important to note that the best AB exercises are those that a person is willing to do.

No matter how effective the exercise is, if a person isn't going to do them consistently the exercise will not benefit that particular individual. It is also important to note that the best AB exercises do not necessarily require equipment to perform them, although some machines and equipment may work quite well for some people.

When a person decides on a fitness program that includes AB exercises, it is best to include exercises that work the different parts of the stomach. If a person simply concentrates on one area of their stomach, there workout will not be as effective.

The best AB exercises, combine working the oblique (which are the side muscles), the transverse abdominals, the lower abdominal area, the mid section and also the upper section.

One popular AB exercise is called the Crunchless Crunch. These are a very effective exercise and very convenient since they can be performed anywhere without any equipment.

This stomach exercise is fairly simple in theory, but can be fairly difficult to perform. Essentially, it involves trying to pull the belly button in towards the spine. This can be tricky, as it involves using muscles which you may not be used to activating. To start, either lie or on your stomach or kneel. You might want to try both ways and see which helps you feel the exercise better. Relax your body as much as possible,then try to use only the lower abdominals to move your belly button toward your spine. Hold for ten seconds. If this feels easy, hold for a longer period. The goal is to hold the contraction until you eithercannot feel it, or you feel other muscles working harder than the transverse abdominus. When you feel this, let the contraction out.

The next AB exercise that is also very popular and goes along with the basic crunch is the Side Crunch, which works out the oblique.

This stomach exercises requires you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.

Another good exercise that some fitness experts considers to be one of the best AB exercises is the Plank. This is an excellent movement to strengthen the whole stomach.

For this stomach exercise, you will need to lie on a flat surface, such as the floor. You will be lying in your stomach, so you may want to use a mat or towel to cushion your knees. Prop your upper body up on your forearms so that your elbows make a ninety degree angle and are positioned directly below your shoulders. Now lift your body up off the floor so that your lower body is supported by your toes, while your upper body remains supported by your elbows. Your body should basically be a straight line, with no arch or drooping through your back. Hold this position for twenty seconds, then lower your body back to thefloor. One repetition is sufficient.

Remember though, that just because one person may consider a specific AB exercise to be the best one it doesn't necessarily mean that it is the best for everyone. Each person's body is different and will respond differently to certain movements. Anyone serious about working on the abdominal muscles will find it most helpful to try several different exercises and then determine which one they can both feel and see results with.

As with any workout routine, be sure to consult a professional before beginning and always warm up properly to avoid injury.

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