Fat Loss Weight Loss 

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

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Workout Music 

Wonderful

By Firebeatz Download now from Itunes

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Weight Loss 

How to Make a wonderful #WeightLoss Binder – get #organized in your weight-loss …

How to Make a wonderful #WeightLoss Binder – get #organized in your weight-loss journey. #organization shoootla.com/… Source by ladybird1902

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5 Things I Wish Someone Had Told Me Before I Started Running

http://www.popsugar.com/fitness/Beginner-Running-Tips-18837984

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When I first got into running, I experienced everything from painful blisters to chafing to unsupported bosoms — no wonder I hated it. I wish someone had sat me down and told me these basic tips and tricks to help smooth my transition from nonrunner to runner. If you’re just starting out on your own journey pounding the pavement or treadmill belt, here are things you should know about running.

It Gets Easier

As with most things, the more you do it, the easier it becomes. To strengthen your muscles, acclimate your heart and lungs, and increase your endurance, run at least three times a week. Start off with a doable distance such as two miles. Once that distance feels good, gradually increase your mileage. The key is to move at a comfortable pace for a reasonable amount of time. If you do too much too soon, you could end up with an injury or a deep hatred for the sport.

You Don’t Have to Wear Two Sports Bras

If you’re well-endowed, running can be painful. I wore two sports bras for the longest time because I couldn’t find one that prevented the uncomfortable bounce. A cheap cotton sports bra from Target just won’t do. You might have to spend $50 or more, but it’s worth it when you only have to wear one bra you trust.

Don’t Skimp on Gear

For my first run, I picked up a $25 pair of sneaks and a pack of cheap cotton socks and wondered why I had screaming blisters. You don’t need a ton of gear, but what you do need, you shouldn’t skimp on. Spring for a trusty pair of well-fitting sneaks ($60-$120), a good pair of wicking socks ($10-$15), a super supportive sports bra ($30-$70), a seamless tank and long-sleeve to prevent chafing ($20-$40), and a lightweight pair of running shorts or tights to avoid wedgies ($20-$40). Technical gear specifically designed for running makes a huge difference and could make or break your new running career.

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There Are Apps to Chart Your Run

I often drove running routes in my car to figure out mileage until my hubby introduced me to the wonderful world of iPhone running apps. The GPS not only keeps track of your distance, but it’ll also chart your workout time, pace, calories burned, and elevation and give you a map of your run. Being able to track your workout might motivate you to keep going so you can beat your personal records.

Running Outside Is Harder Than the Treadmill

My power was out one morning — meaning no treadmill time for me — so I decided to run outside instead. It was so much harder! The real hills, the uneven terrain, the wind, the sun, the heat — it all makes running tougher than it already is. But I’ll tell you, once I started running outside, I saw a huge improvement in my strength and endurance. I even lost the five extra pounds I could never quite shake, and my muscle definition was noticeable to others (“Damn, look at your calves!”). I know people are in love with their treadmills, but I wish someone suggested I run outside because the difficulty made me a better runner.

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Everything You Need to Know About Baking With Coconut Oil

http://www.popsugar.com/fitness/Baking-Coconut-Oil-40154187

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Uses for coconut oil are popping up everywhere these days, like in the kitchen for high-heat searing but also as a beauty aid for smoothing split ends. Hey, why not? Just one whiff of the stuff whisks you away to a tropical beach — piña colada in hand. But why on earth would anyone want to use coconut oil for baking? Here’s a short list:

It’s vegan.
It’s a lot healthier for your heart than butter, shortening, and many other oils.
Its flavor and mouthfeel are melt-in-your-mouth magical — after all, isn’t that the point of indulging in baked goods in the first place?

Ready to bake with it? Read on for answers to all your questions about baking with coconut oil.

Can I really substitute coconut oil for butter?
You bet. “Because coconut oil is solid at room temperature (it melts at 74 degrees), it is the closest oil there is to butter in terms of how it works in a recipe,” said Vegetarian Times food editor Mary Margaret Chappell.

Should I substitute coconut oil for butter or other oils at a 1:1 ratio?
Yes. If you are subbing for butter or shortening, use it as a solid at room temperature. If you are subbing for oil, simply melt it on the stovetop or in a microwave. Note: it melts super fast!

Which baked goods work best with coconut oil — and why?
Coconut oil works wonderfully in cakes, brownies, cookies, pie crusts, breads, crumbles, and frosting — especially those with tropical, chocolaty, or fresh and citrusy flavors. “I reach for coconut oil mainly when I’m making pie crusts and frostings,” said Chappell. “You can cream coconut oil with sugar at the start of a cake recipe and beat it into frostings.” Her absolute favorite use: in homemade chocolates! “A little coconut oil gives them a shine and a firmer texture than straight chocolate.”

How does it affect the flavor of baked goods?
“Unrefined coconut oil has a definite coconut flavor, which can come through in baked goods,” said Chappell. While that can be a very good thing, if that’s not the flavor you’re looking for, Chappell suggests choosing refined coconut oil.

Is coconut oil healthier than other fats?
While coconut oil is a saturated fat, we like to think of it as a “good fat.” Why? Unlike the typical saturated fat found in animal products (long-chain fatty acids), the plant-based saturated fat in coconut oil (medium-chain fatty acids) is more readily burned as energy rather than stored as fat. Plus, it’s free of the scary trans fat found in most shortenings and margarines, and it’s super high in lauric acid, which is both antiviral and immunity-boosting.

Does it work for greasing the pan instead of nonstick cooking spray?
Yup. You can either use a pastry brush or a clean paper towel to grease the pan with coconut oil, or give coconut oil nonstick cooking spray a try. We heart Spectrum Naturals Coconut Spray Oil or Trader Joe’s Coconut Oil Spray.

Are there any helpful cookbooks to help me get started baking with coconut oil?
We love these two:
BabyCakes: Vegan, (Mostly) Gluten-Free, and (Mostly) Sugar-Free Recipes From New York’s Most Talked-About Bakery
The Complete Guide to Vegan Food Substitutions

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Amy Schumer Posted About Loving Your Body and It Is Perfection

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We can count on comedian Amy Schumer for a lot of things—making us laugh, telling it like it is, and giving us #relationshipgoals. But we can also count on her for making us feel positive about ourselves and our bodies, no matter what they look like. On Instagram, Amy Schumer posted about loving your body and it is perfection. (A big thank-you from us!)

Of course, you may remember how Schumer’s talked about body image issues before, like when she was on the Today show and spoke to Maria Shriver about it. In the segment, Schumer told Shriver how she found confidence through fashion.

“It’s been a struggle for me my whole life,” Amy told Shriver. “Especially just being in the entertainment industry. Standing on a stage in front of people, I can’t perform my best or be confident if I’m not sure… If I’m pulling at something [that I’m wearing]. Sometimes I would just want to throw in the towel and be like, ‘I’m not gonna go do standup tonight.’”

Awww, how many of us could relate at some point, right?! Yet Schumer’s always there to remind us that we are perfect just the way we are. And her latest Instagram posts are no exception.

We love this post so much, we want to print it out and save it. Or maybe we’ll just make it the screensaver on our phones.

And then, just in case we weren’t paying attention, there’s this one.

Such. Wonderful. Advice.

And you may remember this funny post from last year, too.

Once again, thank you, Schumer, for the reminders to love ourselves—and our bodies. No questions asked. #BodyAcceptanceGoals, amirite?

 

This article originally appeared on HelloGiggles.com.

Also check out http://healthywithjodi.com

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7 Health Truths We Wish We Knew in Our 20s

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Your 20s aren’t exactly a breeze. Most quarter-lifers are just starting to live on their own, figure out a career path, and look for a life partner, all at the same time. As a result, good-for-you habits don't always feel like a top priority—but some really do matter. That’s why we tapped our editors over 30 to share the health truths they wish they’d known in their younger years. Read on if you still think instant ramen is a well-balanced meal…

RELATED: How to Survive a Quarter-Life Crisis and Find Your True Purpose

Make friends with fat

"Fat is not the enemy. It's an essential nutrient, important for so many major functions in the body, and essential for brain health. Eat more fat!" —Beth Lipton, food director 

Listen to your body

"I wish I had known to take better care of my joints and not to ignore the signs something was wrong. I never thought about the importance of mobility exercises, stretching, foam rolling, or recovery, because I could easily go running or do CrossFit classes without feeling much pain or discomfort. It never occurred to me that maybe someday I wouldn’t be so invincible. Then, at the ripe old age of 28, everything started to hurt all the time—especially my right hip. To make a long story short, I now have permanent damage to that joint because I had ignored a lot of warning signs that I was injured. These days, I am much more diligent about foam rolling before and after every workout, warming up and cooling down properly, and generally just treating my body in a way that will ensure I’ll be able to stay active and fit for the rest of my life." —Christine Mattheis, deputy editor 

Lather up 

"Wear sunscreen every day. Seriously, every day. I apply SPF on my face and neck and whatever’s left over, I put on the back of my hands. Also, self tanner is your bff." —Tomoko Takeda, acting beauty director

RELATED: What You Can Do in Your 20s and 30s to Prevent Physical Decline in Your 50s and 60s

Eat right

"One big thing I have learned since my 20s concerns nutrition/diet and basic eating sense. I had very little nutritional literacy in my 20s, very little idea about what made up a balanced, healthy diet, and very little consciousness about how food choices affected energy levels, mindset, and a general sense of well being. I might get a bad night's sleep, then eat a Big Mac or a giant Italian hoagie for lunch the next day, each loaded with refined carbs, and then be mystified about why I would hit a carb crash and slip into a food coma for the next two hours. It wasn’t until years later (and in part by starting to work at Health!) that I picked up some basics about nutrition, cooking, creating balanced meals that gave me energy. Now my number one prerogative when I eat lunch is what will keep me feeling as energized and alert as possible, and I know the ingredients to put into the meal that will help me do this." —Michael Gollust, research editor

Strengthen, strengthen, strengthen

"I wish I had done more strength training in my 20s! I was all cardio, all the time, not realizing that you can strengthen your bones up to age 30, but after that it tends to decline. You might say I wished I stashed more in my 'bone bank' when I was younger. It's not impossible to 'save up' after age 30, but it's harder." —Theresa Tamkins, editor-in-chief, Health.com

Just do you

"Stick to what feels right for you, regardless of what a friend or a significant other is doing. At times I gave into eating or drinking in ways that didn't feel right for me because I didn't want to be different from friends, or to go along with what my partner wanted to do. You know, that social eating/drinking pressure. As I got older I realized that wasn't necessary. I can be with a friend and have a water during happy hour if I don't feel like drinking, or say no if my hubby wants to split an order of fries. It's not at all about depriving myself (in fact, looking back I felt like I was depriving myself of feeling good when I gave in); it's about knowing and honoring what feels right for you in that moment. Splurging sometimes is great, even important, but do so on your own terms." —Cynthia Sass, contributing nutrition editor

Love yourself

"This isn’t really a health truth, but more a life truth: I wish every woman in her 20s knew how beautiful she was! I look at pictures of myself in my 20s, when I often felt gawky and unsure, and wish I’d realized that I was actually so lovely—not because I think I’m such hot stuff, but because there’s this vibrant energy that you have when you’re that age that’s really wonderful and attractive. Everyone has it! Women in your 20s, own it!" —Jeannie Kim, executive deputy editor

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5 Powerful Mantras to Help You Quiet Anxiety, Beat Self-Doubt, Manage Stress, and More

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The place to come for fitness, weight loss, supplement, and just awesome health info.

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What if you could stop worrying (or feel more confident, or less stressed) with just a few simple words? That's the premise behind Habit Changers ($22, amazon.com), a powerful little book filled with one-line mantras meant to help you reprogram your brain.

Inspired by a Tibetan Buddhist mind training practice called Lojong, author and executive coach M.J. Ryan has been using simple slogans with her clients to interrupt the habitual thought processes that hold them back. The mantras work, she writes, because they override the brain's automatic response, "help you become consciously aware of what you're doing—and serve as a reminder of what it is that you want to do." 

Below are five of these simple but profound phrases. Choose the mantras that resonate most with you, and recite as needed.

To gather courage: “Handshake your fear”

Whether you’re generally anxious or find yourself afraid in particular circumstances—like public speaking or when expressing opinions to important stakeholders at work—fear can be debilitating. Not only can it keep you from realizing your goals, but it can also prevent you from simply enjoying your day to day life. I know because I was ruled by fear for decades—and I’m not alone.

This is an issue many people talk to me about. Part of the problem is that in Western culture fear is something we’re generally taught to ignore or suppress; when we can’t, we get even more overwhelmed.

The Buddhists have a different approach. They suggest you befriend your fear, turn toward it as you would toward someone you loved who was feeling afraid: “Oh, you poor thing, I see you are afraid. You’re not alone. I’m right here with you.”

In saying this you give your fear attention, neither ignoring it nor making more out of it than there is. It sounds backward, but oftentimes, paying attention to a feeling can make it lessen or even disappear. These words can also help you to see that you’re more than your fear. Yes, there is the scared person inside you. But there is also the bold, wise part of you. Getting in touch with that wiser, braver self helps you act from confidence rather than fear—act not out of fear but in spite of it.

RELATED: Self-Compassion: The New Secret to Being Slim, Fit, and  Happy for Life

To find confidence: "Undistort the distortion"

This is an idea that Sheryl Sandberg wrote about in Lean In, and it’s based on the fact that, according to many studies across a wide range of disciplines, women are plagued by much lower self-confidence than men. This unfortunate phenomenon shows up in various ways. For instance, women consistently judge their performance as worse than it actually is, while men judge their performance as better than it is. And when it comes time to apply for a job, women don’t feel qualified enough to apply unless they match 100% of the criteria, while men through their hats into the ring if there is a 50% match.

Even when we understand this phenomenon is social, not personal, it can be very hard to change. In writing about it, Sandberg noted about herself, “I learned over time that while it was hard to shake feelings of self-doubt, I could understand that there was a distortion. … I learned to undistort the distortion.”

The words jumped off the page at me as fodder for a wonderful habit changer. Since then, women I’ve worked with have used it to recognize when they’re doubting themselves and to act in spite of their self-doubt, knowing that if they waited until they felt self-confident, they would wait forever. As one woman who used it to start her own business put it, “It helps me remember by feeling of unworthiness is a lie so I don’t have to listen to it as much.”

RELATED: 8 Promises Every Woman Should Make to Herself

To manage stress: "This is only a paper tiger"

When you’re stressed out about something, it can feel a bit like a ravenous tiger is about to devour you, right? The problem seems overwhelmingly daunting and you don’t see how you can are possibly going to cope. But there is a way out—recognizing that what you are facing is only a paper tiger, not a real one.

This doesn’t mean that there isn’t a problem, just that it’s not one that threatens your life. Neuropsychologist Rick Hanson created this metaphor to illustrate the fact that the stress response was designed to save you from physical danger—like a tiger chasing you. But your amygdala, which is where the stress responsive originates, can’t differentiate between a tiger and a traffic jam. So it responds as if a tiger were after you when you’re only stuck in line, experiencing a flight delay, or anticipating an important presentation.

Using this habit changer whenever you are stressed reminds your body/mind you’re not in mortal danger so you can clam down and figure out how to deal with that line, delay, or presentation. “This habit changer has been a life saver,” one stressed-out client said to me recently.  “It’s made it possible for me to stop, figure out if there even is a problem, solve it when needed, and then proceed with my day more calmly.”

RELATED: 25 Surprising Ways Stress Can Hurt Your Health

To quiet anxiety: “Don’t go in your mind where your body is not”

Do you constantly worry about all the terrible thing that might happen? Many of us torture ourselves with this brand of magical thinking: If I worry now, it will help keep the bad thing away.

Actually all you do is make yourself miserable now as you focus on the prospect of misfortune and the unhappiness you will feel if it occurs, which it usually doesn’t! If you’re a chronic worrier, try this habit changer, which comes courtesy of an English-as-a-second-language client of mine.

I was working with her to stop worrying about all the possible future catastrophes that could befall her and suggested that she say to herself, I’ll cross that bridge when I come to it.  Soon after that we came to the end of her coaching engagement and she moved on to an overseas work assignment. A couple years later, she called me out of the blue to say how helpful it had been to learn to “not go in her mind where her body is not.” It had completely eliminated her worrying.

I was so delighted with her translation that now I give it to all my worriers. Use it to remind yourself that all worries are in the future and likely will not come to pass. You’re not there yet—it’s all happening in your mind. And if some terrible thing does indeed happen, you can deal with when it arrives.

RELATED: 19 Natural Remedies for Anxiety

To summon strength: "Look how far I’ve come”

This is a strategy long-distance runners use to resist the temptation to give up when they’re tired or in pain. Scientists call it the horizon effect. Rather than focusing on how far they still have to go, they encourage themselves to keep at it based on the progress they’ve already made.

When I have clients with a tendency to focus on their mistakes when they’re learning a new behavior, I give them this habit changer to help them cultivate the resilience to keep at it. Because of the brain’s tendency to be Velcro for the negative and Teflon for the positive, as Rick Hanson describes our inborn negativity bias, when people encounter a minor setback, they often lose sight of the progress they’ve made.

I’ll never forget the client who called me to say she was a “total failure” at managing her anger because she’d stomped down the hall after a meeting. She was ready to give up on her anger-management efforts altogether. I reminded her that it was the first time she’d lost her temper in three months, whereas before it had been a weekly occurrence. Once she adopted this habit changer, it helped her stick to the techniques she’d found useful. Plus it helped her get back on the horse when she messed up, because she was able to see it as just an occasional slip-up rather than a fundamental failure. Use this mantra when you need help sticking to whatever it is you’re’ working on.

Adapted from Habit Changers: 81 Game-Changing Mantras to Mindfully Realize Your Goals by M.J. Ryan, available from Crown Business/Crown Publishing Group.

 

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Tammy Hunter: December 2015 BodyBlitz winner

 

Being the mother of two teenage daughters has its difficulties, but Tammy Hunter has decided to take it head-on, being a role model and transforming her body.

 

 

 

 

tammy-hunter-bodyblitz-winner - Women's Health and Fitness

After years of being disappointed in myself for not finishing any of my health goals, and quickly approaching 40, I decided on a new goal: to give myself a break. I was putting so much pressure on myself thinking I had to be perfect that I was overwhelmed by such a big goal, I did nothing, and ended up further away from it than when I first started. So for the past year, I have let go of all expectations and started listening to my body instead.

By starting from the inside out, I became so energised and realised that this is what normal feels like! I started walking in mornings, not only for exercise but also as a stress-free time of reflection, time to spend slowing down and really enjoying life and being grateful for everything I had. It had been such a long time since I felt like I had so much energy – I was so scared it was going to disappear again.
I decided to take the next step and re-enter the BodyBlitz challenge. I needed to have something to work towards and this elusive title now felt within reach. My one goal for the BodyBlitz challenge was to just complete it, as that has been really difficult for me in the past. But I knew I wouldn’t be able to do it alone, so thought about the people in my life who have the qualities I longed to have myself. I received help from my good friend Rose Black – the 2014 Ms World and Olympia PNBA Physique champion – and, with the continuous help and support from my friend and nutritionist Jennifer Price, I started getting my health on track.

I am so glad that I have been able to follow through with this challenge and actually finish. I am also happy with where I am and where I am heading in the future, because the sky is the limit. My favourite quote is ‘Failure only happens when you quit trying.’ It might have taken me 10 years to do it, but patience and persistence have finally paid off. I have two teenage daughters and I am driven by the hope that I am teaching them how to be kind to themselves and to treat their bodies the way they need to be treated, so they can gain confidence in who they are as they grow older and become their own women, which I think is so important.

This has been such a wonderful experience, such a confidence booster, so much so I felt like a winner regardless of the outcome of the BodyBlitz challenge. Becoming a monthly winner has definitely given me the drive to continue so that I may be in the running to become the annual winner. That would be such an honour, and feels like a bit of a dream, but makes my heart beat faster with excitement.

I am feeling so good, so strong and so happy that I don’t know how I would ever go back to what I was doing before, which was basically nothing. I have since lost more weight and centimetres and enjoy getting out the measuring tape each week.

Hit NEXT to see how she did it.

On overcoming challenges:
Everyday life was the biggest challenge of all. I realised that if this was going to be a long-term lifestyle change, I couldn’t just put everything in my life on hold for 12 weeks and concentrate on this one goal. Along with the normal work and family obligations, during the 12 weeks I had Mother’s Day lunch, a weekend away with a friend and numerous birthday parties to attend, so I just did my best, tried to be prepared and if it didn’t quite go to plan, I let it go and got back on track for my next meal or training session.

On workout motivation:
My progress kept me motivated. I took photos and measurements of myself every week and, even though they were only slight changes, I could see that my body was changing. It was also a great help having a support system, my family and friends really helped to keep me focused. I want to be active in old age so I kept reminding myself that this challenge was something that will help shape my habits for the rest of my life.

On food swaps:
It has been easier to adapt to a healthy lifestyle than I actually thought it would be. I have so much more energy now than I can ever remember having. I felt like my body was relieved that I was nourishing it rather than filling it with junk.

On treats:
Cheat meals are so important. I found that because I only had one a week. I would carefully plan the when, where and what. If I was having a cheat meal, it was going to be worth it.

On measurements:
Before and after measurements are the most important thing you can do for yourself while getting fit. It is a true measure of your achievements. I took photos of myself every week and compared them to the previous one. Even if I didn’t feel as though I had changed much, there were always small changes happening every week that helped keep me motivated and able to stick to my program through to the end.

On goals:
My next goal is to lose another size, I want to be toned and trimmed for summer – this year I will be wearing a bikini on the beach for sure. Now that I have been chosen to be the monthly winner, my inspiration will be the chance to become the annual winner. That would be the most amazing achievement ever.

Fitness cheat notes:

Be kind to yourself. I realised that I didn’t have to do things perfectly, I just had to do them. When I was sick and couldn’t go to the gym, I made sure my food was spot-on, or if I had overindulged with food off my plan, I was consistent in the gym.

WHAT I ATE

Meal 1: Oats, skim milk and a protein shake
Meal 2: 50 g salad and tin of tuna
Meal 3:  250 g strawberries and 170 g yoghurt
Meal 4: 150 g cooked brown rice
Meal 5: One banana and 30 g almonds
Meal 6: Four corn thins and 100 g lite cottage cheese
Meal 7: 150g rump steak and 200 g green vegetables

WHAT I DID

Monday: Legs and cardio
Tuesday: Shoulders and cardio
Wednesday: Back and cardio
Thursday: Legs and cardio
Friday: Shoulders and cardio
Saturday: Back, abs and cardio
Sunday: Rest day

Congratulations Tammy! Are you up for the challenge? Kick start your fitness journey with the 12-week challenge.

 

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