Fat Loss Weight Loss 

The Weight Loss Motivation Bible: How To Program Your Mind For Sustainable Fat Loss

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Fat Loss 

Body Wrap , how tos and information, this will be great if I make my own!…

Body Wrap , how tos and information, this will be great if I make my own! Source by alterationsbyem

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My Winter Morning Routine 2016!

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Acorn Squash Breakfast Bowls With Yogurt

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Roasted acorn squash breakfast bowls served warm with yogurt and your favorite toppings! A delicious, comforting breakfast for the Fall and Winter months.

The first time I had an acorn squash breakfast bowl was at my cousin’s house a couple years ago. One morning while I was visiting, she roasted up a squash for us to share. We each loaded up one half with yogurt and fun toppings like granola, cinnamon, chia seeds, and peanut butter. One bite and I was hooked! I loved the sweet roasted squash topped with tangy yogurt.

I immediately decided I needed to share the idea here on EBF. It took me a while (over two years!!), but I finally have the recipe for you today. I’m excited because I love bowl meals — especially when they’re edible — and I know you are going to enjoy these acorn squash breakfast bowls, too.

These bowls are not only gorgeous and fun to put together, but they’re healthy and satisfying, and will definitely keep you feeling full until lunch. With the protein from the yogurt, complex carbs from the squash, and a little fat from the toppings, you’re set! Plus, you get bonus health points because you’re eating a vegetable for breakfast!

The bowls are super customizable. You can use whatever yogurt you prefer and the topping options are limitless. I used Siggi’s Plain Sykr and then added dried cranberries, cacao nibs, and sunflower seeds, plus a drizzle of both maple syrup and almond butter. This combo was heavenly!

When it comes to putting the acorn squash breakfast bowls together, you can use freshly roasted acorn squash that’s cooled for a few minutes or reheat preroasted squash to make the prep faster. Another option is to roast and chill the acorn squash, but I prefer it warm. It’s the perfect way to enjoy yogurt through the Fall and Winter months when a traditional yogurt bowl seems too cold.

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The 29 Best Bodyweight Exercises For Stronger, Leaner, Toned Arms

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You can get totally ripped arms and incredibly strong with one thing — your own body! Here are 29 bodyweight arm exercises that will have you wearing tank tops in December just so you can show off your guns.

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If You Want to Lose Weight, Here's Why You Should Try Matcha

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Ready to take your morning caffeine habit to the next level? It may be time to replace your loose leaves or cup of coffee with matcha. A powdered form of steamed and dried green tea leaves that has been used in Japanese tea ceremonies for centuries, matcha tastes like a grassier, brighter version of the regular stuff. Think of it as the “healthy espresso of green tea,” say David Mandelbaum and Jessica Lloyd, owners of matcha purveyor Panatea. So just how healthy is the green powder? A study found that one serving of matcha has 137 times more disease-fighting polyphenols, called epigallocatechin gallate (EGCG), than a brewed mug of conventional China Green Tips — the equivalent of up to 10 cups of regular green tea! With such an antioxidant punch, it’s no wonder that matcha just may be the new superfood. Read on for why it could just be a miracle in a mug.

Weight-loss concentrate: EGCG has been shown in some lab studies to boost metabolism, and other research has shown that EGCG may help stop the growth of new fat cells. While more studies are still needed to confirm results in humans, add to this the fact that drinking green tea instead of sugary drinks can help you save calories, and opting for a healthy matcha-based drink (like this lower-calorie version of Starbucks’s green tea latte) may just be a wise weight-loss decision.

Disease-fighter: The concentrated levels of antioxidants in matcha are hard to beat, especially considering catechins in green tea have been shown to have cancer-preventing as well as immunity-boosting effects, including helping prevent high-risk health workers from catching the flu.

Daily detox: Matcha may just help keep your body functioning in tip-top shape; a lab study in rats with type 2 diabetes found that a daily dose of matcha provided a protective effect on their liver and kidney systems. Other research has found that green tea drinkers had a 33 percent lower risk of developing type 2 diabetes by helping reduce blood glucose levels — the more green tea they drank, the lower the risk.

Jitter-free energy: A serving of matcha has less caffeine than an espresso, but its nutrient makeup just may give you more energy. Because the tea leaves used to make matcha are protected from sunlight before being harvested and steamed, the leaves retain much of their natural chlorophyll (which is why matcha is so green), a substance that has been shown to help boost energy. Plus, green tea is an excellent source of the mind-calming amino acid L-theanine, which means you may just feel more awake and alert without the late-afternoon caffeine crash.

When buying matcha, be sure and check each product so you know you’re buying high-quality tea with the most health benefits. “The more vibrantly green the matcha is, the higher the chlorophyll and amino acid content,” David and Jessica advise. Also, check labels and watch out for additives and sugars, which some matcha products contain. For the perfect cup, David and Jessica recommend heating water until near boiling (180°F) and whisking in matcha powder in a “M” or “W” motion.

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Amanda's Secret to Losing Over 100 Pounds Wasn't a Diet

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Our next Before & After story comes from Amanda Fraijo-Tobin, who blogs about life after losing 130 pounds on her blog Friday Love Song, which is part of our POPSUGAR Select Fitness network. Below, she shares how she lost the weight and how she keeps it off.

Amanda: Before

Growing up, I wasn’t severely overweight — sure, I had a pudgy stage, but a lot of people did! My weight wasn’t something I thought much about being a kid (as it shouldn’t be). My parents had good intentions, like most, but we certainly did not grow up eating very healthy. Snacks, soda, meals prepared without nutritional aspects considered. Soda became a very bad habit for me, especially as I got into my teens and didn’t have anyone stopping me from drinking so many.

Fast-forward to high school — like most high school girls, I thought I was fat. Even though, in retrospect, I clearly wasn’t. I didn’t let it consume my life, though I was a little on the chubby side (so I thought) and I was OK with that. Looking back, I think senior year is when the trouble began for me. Stress, changes in my life, poor eating, and not exercising (hello, gym-class-not-required-after-ninth-grade!) led me to pack on some weight. Again, I already felt like a “fat girl,” so I kept going with the mind-set of “This is me — this is who I am.” I was married young, had my first child at 20, and of course, packed on more weight. Divorced, remarried, and two more babies later — more weight.

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My weight wasn’t something I paid attention to. I never weighed myself. The only time anyone took my weight was maybe once or twice a year when I had a doctor’s visit — and even then, I didn’t think much about it. This is me — this is who I am . . .

Amanda: Before

My husband is a type 2 diabetic. He had already been on tons of medications for several years to control his blood sugar and other problems associated with the disease. He got to the point of having to add insulin injections to his enormous list of meds. His doctor kept urging him to consider weight-loss surgery, telling him that, if he lost some weight, there was a possibility he may be able to stop taking some of his medications. This seemed like a great solution to my husband — I, on the other hand, disagreed. I told him repeatedly, this wasn’t the solution. If you don’t break bad habits that got you to a certain point, you could not possibly make a real change.

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Insert light bulb moment. Pot calling kettle black. Even though it wasn’t something I monitored, I was surely at the heaviest point of my life. I was waking up to get my son to school and collapsing on the couch for a nap once he was off. I was having random pains in my foot. I felt gross. I knew I needed to start making changes. I needed to make changes for myself, but also for my husband, for my kids. I needed to be a better example. This wasn’t about vanity. This was about life, making a better life for myself and my family.

I knew this wasn’t going to be easy. I had packed on the weight over the course of 10 years. I knew it was going to take some time to take it back off. I knew there would be times I would feel like quitting. But from the start, I adopted a “Today I will do what I can” kind of attitude. This went for exercise as well as eating habits. I knew all my bad eating habits were not going to disappear overnight. Slowly but surely, I made mental lists of things I was doing that were awful for my body and thought of ways to change them. Drink more water, read labels of items I was eating, etc. I had been having such severe pains in my heel that some days I could not even walk on it. Some days, I may not get through an entire workout like I wanted to — that’s OK. Today I will do what I can.

Amanda: After

I chose not to be vocal about my weight-loss journey from the start. I didn’t mention it to friends. My husband and my father were about the only people who knew what I was trying to accomplish. There were many days of whining on my part to my husband about aches and pains from making my body do things it wasn’t used to doing. I admit I have no idea for sure what my starting weight was. I have a general idea based on the last time I had been weighed at the doctors — but my journey began about six months, and what I’m guessing, may even be more pounds later. I did not start out with a goal weight in mind. I didn’t want one. I wanted to be healthier. Period. Healthy is not pounds on a scale. This is not a short fix; this is a change I will continue to make for the rest of my life.

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How Did I Do It?

This is common sense, things we have heard a million times again and again. Change the way you eat. Exercise. Repeat. It’s amazing to me when people want to know my “secret.” I have no secret. And I find it even funnier when people feel let down by my answer. There is no magic pill. I have not dieted. I have not counted calories. I knew from the start that was not the way I wanted to live my life. This is a lifestyle change. Know that it’s going to be challenging, but have faith that you can make the changes you want to.

Amanda: After

About two years later now and around 125 to 135 pounds down, here I am. Still chugging along. Still making it part of my life to make better decisions for my own as well as my family’s health. Honestly, I still feel a little silly writing this. I have had people tell me that they think I am an inspiration, which blows my mind. But I am here to tell you: if I can do this, you can do this. All it takes is a true commitment. Am I a superfit person? No, of course not. But every day, I strive to be a little better. I am a real person who did this. I am a mom to three children with a full-time job, a husband, two dogs, and a million other things going on. It takes work. It takes time. But you can do this. Start today, one small change at a time. This is me — this is who I am. Today I will do what I can. Will you?

Do you have an inspiring Before & After story to share? Message us on Facebook, and give us a few details about your journey. We might even profile you on the site, like Amanda!

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