The Truth About Holiday Weight Loss

Thanksgiving marks the start of a 6 week event where we are bombarded with strategies to burn off the holiday weight gain. But did you know many of these tips are generic and flat out useless if your goal is fat loss?

It is amazing how just about every article posted tells you that you simply need to Burn More Calories – but then leads you to believe this is easily accomplished by engaging in some form of cardio;

~ cooking
~ cleaning
~ decorating
~ shopping
~ walking

etc.

“Activity is not Achievement”

There are a few reasons why this will not lead to successful holiday fat loss results.

1. You are essentially being punished.

You are told that if you eat excess calories, it’s going to cost you and you will have to make up for the “damage done”. Aren’t the holidays meant to be enjoyed and spent with a bit of joy and cheer – not wasted on such a negative mindset based on fear and punishment.

Wouldn’t it be nice to actually enjoy all your holiday favorites without this type of guilt hanging over you?

2. How much time do you have?

If simply “moving more” is THE solution, are you ready to make the time to add in the extra activity?

EX – Eat a piece of pumpkin pie with whipped cream = 450 calories

Misleading Solution – Brisk Walking, burn 3-5.7 calories per minute.

So do you have 80 to 150 extra minutes just to burn this one indulgence off?

How will you then plan to manage in all the extra cardio you have to do for all the other treats, dishes and homemade dinners you indulge in?

3. Do you want to Maintain or Achieve?

“So go ahead and indulge, just plan on some extra time on the treadmill, and you will be back to your pre-holiday weight.”

This is a quote that is floating around out there! Yes, there is a difference between maintaining your weight over the holidays VS. not going overboard, gaining weight only to end up working your butt off to get back to where you started – if that.

4. “The best way to burn that holiday fat is on a treadmill” – NOT!
A what THEY say Quote “Treadmills are one of the most efficient means of burning calories. That is due to the fact you exercise one of your bodies largest muscle groups, your leg muscles.”

Once again another piece of misleading information. Traditional cardio is not the solution to fat loss. It does little to nothing to increase your lean muscle – and muscle is your metabolism. The more lean muscle you have – the more fat and calories you burn 24-7!

It is amazing that the basic principles of Fat Loss are abandoned during the holidays.

Most people are obsessed with how many calories are burned during a workout, but one of the keys to losing fat is making sure your body continues to burn lots of calories 24 to 48 hours after the workout by boosting your metabolism!

You can easily gain control, boost your metabolism and make your body work for you over the holidays.

Your Holiday Fat Loss Solution lies in moderation and Short Burst Resistance Training.

Short Burst Resistance Training burns off significantly more body fat than traditional, steady-state cardio based exercise.

Benefits of Short Burst Resistance Training:

- You work your entire body in a very short period of time
- You will boost your metabolism
- You feel energized
- You beat holiday stress
- You burn MORE FAT
- You look Amazing

All this and more from a mere 15 minutes of your day!
Holly Rigsby

Your Friend and Coach Holly Rigsby

WARNING: Before you go on another quick-fix diet, before you buy another bottle of over-priced, over-hyped diet pills, before you start doing long, mind-numbing cardio workouts, read this life-changing letter…Click Here for Details

15 Minute Holiday Fat Blaster Workout

15 Minutes is ALL You need to
Burn Off Holiday Fat!
Short burst workouts are your solution to burning off Holiday Fat and Calories. High intensity exercise burns off significantly more body fat than traditional, steady-state endurance exercise.

With these full body resistance training moves, you get an intense, metabolism boosting workout in a very short period of time. You will feel energized, have the strength to keep up with the holiday hustle and bustle, beat holiday stress and become a Holiday Hottie, all from a mere 15 minutes of your day.

Holiday Hottie Body Circuit

All you need is a pair of dumbbells ~ I am using two 15 pounders!

Perform these fat blasting moves in a circuit style performing one right after the other with little to no rest. Take a 30-60 second break and repeat this circuit 2 to 4 times depending on your fitness level.

Be prepared to work and get ready to LOVE the fact that your workouts are done in a flash! As always, consult with your Dr before beginning a new workout or exercise routine and yes, it is to your benefit to start with a proper warm up and cool down.

1. Squat Thrusts – 10 x
2. Romanian Deadlift to Row – 10 x
3. Push Ups Plus – 10 x
4. Reverse Lunge with Twist – 10 x each side

Follow up with Intervals using just a jump rope!

I call this one Jump Rope Hundred
and yes, even if you do not have a jump rope, you can still do this!

25 jumps both feet
25 jumps on right foot
25 jumps on left foot
25 jumps on both feet

March it out for 30 seconds and repeat this Interval session 2-4 times.

Burn more calories with the 15 minute Fit Yummy Mummy workout than you would in 45+ minutes on a treadmill!

 

You will KEEP burning more calories ~ resistance training makes your body work FOR you vs. you working your body!

Fit Yummy Mummy Motto:
Minimize your time, Maximize your results!

This 15 minute workout can be completed 3-4 days a week – just be sure to allow a day of rest in between each resistance training day.

Goodbye Sugar Cravings

Is There A Holiday Weight Loss Short Cut?

 

“All I Want For Christmas is to

 Lose a Few Pounds”

Are you in search of the best Weight Loss Tips and Tricks for FAST Holiday Weight Loss Results?

Pills, drinks and cleanses are all the hottest rage as the urgency for a holiday ready body is ON!

One of the trends ~ the Acai Berry ~ has been advertised as having many alluring benefits … from the prevention of heart disease to increased energy, decreased body fat and a flatter tummy!

So what’s the truth about this power berry and is it worth the cost?

Well the Fact Remains – - – You just canNOT get true fat loss results in a “box” or a “bottle”.

Before I dive in to the simple steps that DO work please note that if you are looking to lose 10 pounds in a week’s time….this is not the place for you. I do not teach or coach women on “weight loss” rather I teach women how to acheive true fat loss results – results that improve not just the way your body looks but also the way your body feels and how you feel about your body.

When it comes to Fast Fat Loss – yes, in the next 2-3 weeks, you absolutely have the ability to drop at least 5-6 pounds of fat, flatten your belly and feel a tremendous increase in energy and happiness.

Even better …these results LAST!

You simply cannot get the same effect from a bottle of pills.

Instead this is what you CAN count on if you choose the “get thin quick” approach….

* you initially lose weight – mostly water and muscle tissue
* you feel weak because your body lacks minerals and vitamins
* you have unexpected and uncontrollable cravings
* your moral is low and you experience mood swings
* you eventually regain all the weight you lost and most likely end up with a little extra

So what does it take….
I sure will not tell you “Eat right and exercise”

You know this.

Instead, below you will find 5 Diet DO’s for Fast Results
Simple steps you can take to flatten your tummy, lose a few inches and feel amazing this summer – so I created a 5 step diet quick start to help you vamp up your fat loss efforts.

Now I cannot do the work for you, but I can give you the information, tools and support to make the changes that truly do matter possible and tolerable.

1. DO Eat Breakfast every morning.
Eat a high fiber, high protein breakfast, feel energized, crush afternoon cravings and give your metabolism a kick start!

My favorites are

~ Blueberry Eggs
Scrambled eggs, blueberries and a dollop of greek yogurt

~ Cocoa Oats
Rolled oats, Prograde Lean – which is Chocolate flavored, almond milk and bananas

~ Morning Quinoa
Quinoa is a high protein grain – I mix greek yogurt and cherries into it and sprinkle with walnuts

2. DO Eat every 3 to 4 hours
Eating often during the day gives your body the nutrients it needs to feel awake, energized, satisfied (so you are not fighting cravings) and keeps your metabolism humming.

3. DO Eat a Protein with Every Meal
Protein – chicken, fish, eggs, dairy, nuts, beans – not only gives your body the building blocks to create a faster metabolism, protein keeps you feeling full and satisfied.

4. Do Eat Produce with Every Meal
Produce – any and all fresh/frozen fruits and veggies. Eating one or both at every meal fills your body up with super nutrients with less calories. This is also the quickest way to flatten your tummy!

5. DO Drink Water
A commonly overlooked diet strategy. Getting fast results is more than just what you are eating, it is also what you are drinking. Not only will water keep you hydrated on ZERO calories, but will also crush cravings, eliminate headaches AND assist your metabolism to be running at top efficiency!

I follow this “diet” strategy, the Fit Yummy Mummy’s ~ who are losing 10, 20, 40+ pounds ~ follow this strategy…now it is Your turn.

Give it a go.

Try these Diet Do’s for at least 3 days in a Row – with consistency!
Give yourself and your body a chance to truly see and feel the benefits.

Holiday Booty Blaster Video Reshape Your Butt

Reshape Your Booty for the Holidays!
All you need is a dumbbell!

IMPORTANT: These moves are intense. If you have problems with your knees, please do not attempt. As always, consult with your Dr before beginning a new workout or exercise routine. For best results follow a FULL body resistance training plan AND clean up what you eat!

These are Two of my Favorite Booty Blasting Moves because they are quick, intense and wow can you ever feel it where it counts!

1. Dumbbell Swings

Perform 15 – 30 repetitions

Dumbbell Swings work your hamstrings, glutes, back, core – basically a total body exercise but where you notice them the most, especially with this combination of movements, is in your backside!

Make sure you do the DB Swing properly – you will hike the BB behind your hips and as you come back to stand, fully extend your hips and quickly contract your glutes forcing the DB up to shoulder level. Your arms will be extended, shoulders retracted. Gravity allows the DB to feel weightless for just a moment before it begins to fall back behind your hips as you repeat the movement of the swing.

2. Jumping Lunges

Perform 10-12 repetitions each leg
This means jump left, jump right, ONE. Jump left, jump right, TWO…

Start in the lunge position – one foot forward and one foot back. Bend your knees, push then jump up high and switch leg positions. Use explosive, but controlled movements.

You can choose to modify this move by simply performing lunges. Your choice to either do forward or reverse. I find that reverse lunges place less stress on the knee and allow you to really focus on and activate your glutes.

ust to clarify ….

Because I know some will watch this video and think you only need 2 moves to reshape your butt – well let me just say that there is no such thing as Spot Reduction!!! You simply cannot work one area of your body and expect the fat to magically burn off and leave you with a beautiful toned butt, thighs, arms or abs.

You CAN however, work moves like this into your FULL Body Resistance Training Workout plan to ensure all the Major Muscles of your body are Being Worked effectively in ORDER to

~ Boost your Metabolism so you Burn More Fat
~ Loose Inches
~ Create Tone and Definition for without muscle you just look mushy and soft ~
and that sure does not look good in your favorite jeans!
~ Keep you Strong for STRONG GLUTES allow you achieve even MORE in your workouts!

3 Holiday Calorie Control Strategies

Holiday Dinners and Sugary Sweets are a common concern over the holidays!

Overeat and not only are you taking in way too many calories but your body goes into fat storage mode!

Eating too much and too often will most certainly…

- zap your energy
- disrupt your concentration and focus
- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

What is a Fit Yummy Mummy in the making to do?

You can enjoy the season and the best foods it has to offer without sacrificing your waistline. The following Holiday Holiday Calorie Control Strategies will help you practice Smart Indulging so you can Stay Slim this Holiday Season.

Holiday Hottie Tip #1 ~ Have a Plan

Food is going to be everywhere. Even if it’s not right in front of your face, you sure can smell it, maybe you are the one baking/making it, maybe you are the one in charge of serving it….

Trying to just “stay away from it” is pretty unrealistic.

When you can’t have something, you want it even more. Allow yourself what you’d like but take only half the amount you normally would. This automatically cuts your calories, sugar and fat in half!

Holiday Hottie Tip #2 ~ Eat!

“Eat” meaning….Don’t starve yourself prior to the holiday event

Not only will you slow your metabolism down to a hearty fat storing rate, arriving ravenous will guarantee overindulgence.

Instead, start each day with a supportive breakfast – particularly something high in protein and high fiber, high quality carbohydrate.

~~~~
Rolled oats are my favorite – especially during fall and winter. I enjoy creating new flavors for rolled oats like mixing a scoop of Prograde Lean in with a spoonful of almond butter and a splash of almond milk. Sprinkle with cinnamon and this becomes almost too sinful to enjoy as a healthy breakfast!
~~~~

Also be sure to eat something light before you go to your holiday get together. Choosing a supportive high protein snack before you leave will help you feel full longer. Then you’ll be less likely to overindulge which will help to reduce overall calorie consumption.

Holiday Hottie Tip #3 ~ Be Drunk With Holiday Spirit!

Did you know the average alcoholic drink contains 200 calories per glass while an 8-ounce cup of eggnog with rum contains a whopping 450 calories?

Not only does alcohol pack a lot of empty calories, but it shuts down your body’s ability to burn fat. This becomes a double or even triple whammy if you are already overeating your favorite holiday meals and sweet desserts.

Plus over-consumption lowers inhibitions and self-control…..not a good combination when you’re near the holiday buffet table!

Make it a goal this Holiday Season to Limit your intake of alcohol and you will see quite a difference in your ability to Stay on Track and Avoid Holiday Weight Gain.

Some suggested non-alcoholic alternatives include club soda w/lime, tomato juice and diet soda.

Full Body Fat Burning Workout with The Abs Expert Scott Colby

Fit Yummy Mummy workouts out with The Abs Expert: Scott Colby!

Scott Colby is in town for a business meeting so we decide to get together, catch up, brainstorm ideas and film a handful of fun workout videos to share with everyone.

This is a workout Scott likes to take his Fat Loss Boot Campers through that combines resistance training AND Cardio into one, fast paced, heart pumping, fat burning workout!

Scott suggests 20 repetitions for each resistance training move and 12 repetitions for each cardio based move. All you need is a pair of dumbbells and your own body weight for the cardio moves. It’s a challenge but your goal is to complete 3 full rounds!

1. Lizard Crawl Push Up
2. Squat Thrusts (I call them burpees) with a Jumping Lunge
3. Overhead Press
4. Mountain Jumper add a Y
5. Renegade Row
6. Tuck Jumps

(Do not attempt the jumping moves if you have bad knees and as always, consult with your Dr before beginning a new workout or exercise routine.)

Heck – I was feeling it by just going through one demonstration round! Just wanted to share something fun to throw into your Fat Loss Workout Mix!

Holly Rigsby
Your Fitness Coach

Tighten Your Tummy For The Holidays VIDEO

Be sure to add this exercise to your bag of Tummy Tightening Tricks to help you “tighten” and “tone” your tummy for the Holidays!   Tighten your Tummy with the intense and challenging stability ball plank. How long can YOU hold it?

Your goal – hold for 30-60 seconds!

Get the most out of the plank by..

~ Lifting your upper body OFF the ball
~ Drawing your belly button in, as if pulling toward your spine – this ensures you have engaged your deepest core muscles but you are still able to breathe!
~ Check the alignment of your hips… make sure your butt is not in the air nor do your hips sag too low. Your body should form a straight line from head to toe.

Are You Shaking?

This is normal. Your body may begin to shake after a few seconds of holding the plank position. This is simply due to a lack of coordination and strength in your core muscles.

In this case, start off with shorter intervals – holding for 5 secs at a time. As you progress, within a couple weeks you’ll notice significant improvement in your ability to hold this position for a longer period of time without shaking!

Need help?
If you are not ready for the Stability Ball Plank – just practice the regular plank on a mat.

Just to clarify – no amount of “ab exercises” will burn the fat off your belly. This thinking is tied to the myth of spot reduction. Fat loss is a total body process. When you workout in ways that boost your metabolism using Full Body Resistance Training Moves you will begin to lose more inches, look more defined and toned plus have an abundant amount of energy – all in minutes a day!

Even Faster Flat Tummy Results can be achieved when you cut out processed foods and sugar!