5 Minute Fat Burning Kettlebell Workout

Exercise is really important in the journey to help you burn fat and create lean muscle. 

Try this quick Kettle Bell work out at least 3 or 4 times in the week, and see a different in your lean fat burning ratio.


 


Colette Morris
Nutritional Therapist, IICT,  SacDipl, (Diet & Nutrition)
Health Coach

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Benefits Of Chia Seeds

I recently started using Chia seeds in my smoothies for added health benefits.  I had recently completed some research online looking for ways in which I could reduce my body fat and also cholesterol. Chia Seeds came out on top.  They are pretty versatile, and you can put them in your smoothies, and also in cereal all on top of yoghurt. 

Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.

A 1 ounce (28 grams) serving of chia seeds contains: 

• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

This is particularly impressive when you consider that this is just a single ounce, which supplies only 137 calories and one gram of digestible carbohydrate!

Just so that we’re all on the same page, 1 ounce equals 28 grams, or about 2 tablespoons.

Interestingly… if you subtract the fiber, which may not end up as usable calories for the body, chia seeds only contain 101 calories per ounce.

This makes them one of the world’s best sources of several important nutrients, calorie for calorie.

To top things off, chia seeds are a “whole grain” food, are usually grown organically, are non-GMO and naturally free of gluten.

Chia Seeds Are Loaded With Antioxidants

Another area where chia seeds shine is in their high amount of antioxidants 

These antioxidants protect the sensitive fats in the seeds from going rancid 

Although antioxidant supplements are not very effective, getting antioxidants from foods can have positive effects on health and immune system.  

Most importantly, antioxidants fight the production of free radicals, which can damage molecules in cells and contribute to ageing and diseases like cancer 

Because of all the fiber, chia seeds can absorb up to 10-12 times their weight in water, becoming gel-like and expanding in your stomach 

Theoretically, this should increase fullness, slow absorption of your food and help you eat fewer calories.

Fiber also feeds the friendly bacteria in the intestine, which is important because keeping your gur bugs well fed is absolutely crucial for health. 

Chia seeds are 40% fiber, by weight. This makes them one of the best sources of fiber in the world.

If you found this post useful, please like and share and leave me a comment below :)


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Snacks That Burn Fat - Shrimp Stack Snack

Shrimp stack

You may not think of shellfish as a grab-and-go snack food, but you can put this tasty treat together in a flash if you keep pre-cooked shrimp on hand. With Greek yogurt and avocado, it's a protein powerhouse with 9 grams per serving (and 4 g fiber), for only 129 calories. 

Shrimp Stack

Photo: Travis Rathbone

• Prep Time: 10
• Yield: Makes: 1 serving (serving size: 1 cracker)

Good to Know

Shrimp is low in fat and calories, but packed with protein. Each serving consists of five shrimp, heart-healthy avocado, fat-free Greek yogurt, a bite of jalapeno, lime juice, and spices, placed on top a rye flatbread for a mere 129 calories! Tip: Save time by buying pre-cooked shrimp.

Ingredients

• 1 tablespoon fat-free plain Greek yogurt
• 1/2 teaspoon fresh lime juice
• 1/4 teaspoon jalapeño sauce
• 1/4 avocado, chopped
• 1 crisp rye flatbread
• 5 cooked large shrimp
• Chopped fresh parsley and cracked black pepper (for garnish)

Preparation

Stir yogurt, lime juice, sauce, and avocado; spread on cracker. Top with shrimp, parsley, and pepper. 

Nutrition Information

• Calories per serving129
• Fat per serving7.9
• Saturated fat per serving1.2
• Monounsaturated fat per serving5
• Polyunsaturated fat per serving1.1
• Protein per serving9
• Carbohydrates per serving7
• Fiber per serving4
• Cholesterol per serving58
• Iron per serving0.0
• Sodium per serving286
• Calcium per serving42

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4 Exercises To Help Burn Fat

I found this excellent blog post online. I use the 'my fitness pal' app to monitor my food intake and activity.  This has helped me identify my days when I don't do enough activity. These are great exercises you can do anywhere. 

Most dieters today assume they need expensive gym memberships, fancy running shoes, or restrictive eating plans to get in shape. But before that stuff was invented, people had to exercise using only their bodyweight.

Throughout history, bodyweight exercises have been a consistent component in military training regimes. And largely due to its inexpensive and convenient nature, bodyweight training has stuck around because it works. Outside of an armed forces setting, bodyweight exercises are used to train athletes, and have once again becoming a staple of many of the best fat burning and muscle building workouts available, anywhere.

Here are 5 of the best bodyweight exercises to help you burn fat in as little time as possible:

1. Jumping Jacks I know what you’re probably thinking, “Aren’t jumping jacks a little basic?”Well, yes and no. They’re basic in so far as they’re a simple exercise, and you probably did them in pre-school, but that doesn’t mean they aren’t effective.

Jumping jacks can help you burn fat and get fitter, but the real reason I put them at the top of the list is because they’re a great way to warm up. Performing them before your workouts or other bodyweight exercises will help prepare your body for exercise, making your workout more effective and increasing your fat burn.

2. Push-Ups Push-ups are one of the best upper body exercises in existence, hands down (pun intended!). Even with access to a barbell and dumbbells, I often opt for the good, old-fashioned push-up instead. That’s because they’re convenient (no waiting around for a machine to free up), they develop a great deal of strength, and they are arguably safer for the shoulders than many weight-bearing exercises. Plus, there are a ton of variations to make them more difficult.

The problem is, people don’t always do them properly. Here’s how to do them right:

• Keep your head, neck, torso, and hips in a straight line. (It helps to brace your abs.)
• Keep your elbows close to your body—don’t let them flare out.
• Lower yourself down, and then push back up in a controlled movement.
• If a regular push-up is too difficult, do them against a wall to begin with. Using the same form as above, stand facing a wall, place your hands against the wall in front of you and push back and forth. Over time, do this on lower surfaces (such as a sturdy table or chair), until you are eventually ready to do a regular push-up from the floor.
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3. Squats Squats are often hailed as the king of exercise moves.That’s because they involve a lot of muscles, which in turn means they burn a lot of calories. You learned to walk by squatting, but as natural this movement is, you might have forgotten how to do it. Here’s what you need to get started:

• Stand with your feet shoulder-width apart.
• Keeping your heels planted, lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor.
• Pause, and quickly stand back up again.
• 
  

4. Burpees Burpees are an awesome, calorie-torching, strength-building, full-body exercise. They’re also hard work, so it’s important you master your form and ease yourself in. Just follow these simple steps:

• First, get into a squat position (as above).
• At the bottom of the squat, reach your hands out and onto the floor in front of you.
• Kick your feet back into a push up position.
• Return your feet to the squat position as fast as possible.
• Immediately jump up into the air as high as you can.
• Squat back down and repeat!

The great thing about burpees is that they are a high-intensity exercise. This means that not only will you burn calories at the time, but they will ramp up your metabolism so much that you’ll be burning additional calories throughout the rest of the day.

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5. Jumping Rope Jumping rope is one of my all-time favorite exercises.It’s the only exercise on this list that requires some equipment, but a rope is so cheap I think I can get away with it. Similarly to jumping jacks, jumping rope is a great way to warm up, but the great thing about it is that it can easily be made more difficult. If you continually push yourself to get quicker, do it for longer, or learn new techniques, you can ensure that it never becomes too easy.

Keeping the intensity high is a sure-fire way to burn loads of calories and melt fat fast!

These are my go-to exercises when I’m traveling or can’t make it to the gym. What are your favorites? Let us know in the comments!

- See more at: http://blog.myfitnesspal.com/2014/05/5-bodyweight-moves-that-burn-fat-fast/#sthash.MtU7TWxQ.dpuf

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++ WE'RE AWARDING $10,000 TO 10 PEOPLE WHO LOSE 10 LBS. EVERY WEEK Having helped over 3 million Body by Vi Challenge™ transformations… we discovered the secret. The key to long-term weight-loss results is in losing your first 10 lbs! That’s why we award $10,000,(or £6,000) to 10 people, who lose 10 lbs. (or build 10 lbs. of muscle) through PROJECT 10™ every week! ENTER NOW

Benefits of MCT Oil - Getting Your Sexy Back

I started using MCT oil in my shakes during the last 8 months.  I was doing some research on Dementia and what natural products are on the market to help slow it down, or delay the onset of it.  I came across MCT oil and the benefits of it are exponential.  Not only is it useful for healthy brain cells, but also other health illnesses also. 

What is MCT Oil?

MCT (Medium Chain Triglyceride) Oil is an easily digested fat found in foods like coconut oil, palm oil, and some dairy products. In its extracted and pure form, it can be used as a nutritional supplement, for cooking and as a high quality salad oil.

MCT is a very healthy fat, which bypasses the normal process of digestion and fat break down. 

Instead it gets absorbed directly into your liver where it is metabolized and acts more like a carbohydrate, providing instant and sustained energy for your body.

MCT oil can help in losing weight and in maintaining your optimal weight by boosting your metabolism and helping to optimize the production of thyroid hormones. It has been shown to help treat seizures due to its ability to increase Ketone production. 

It is also beneficial in helping diabetics maintain blood sugar levels. 

Many athletes find that it is a great supplement to take prior to training or competitions since it seems to provide hours of sustained energy and helps maintain muscle strength and stamina.

MCT oil has also been shown to help people with digestive issues, such as irritable bowel syndrome, Chrones Disease, cystic fibrosis, and Alzheimer’s. People who are fighting fungal infections find that MCT oil accelerates their healing.

People with liver cirrhosis, hepatitis, difficulty digesting fats and high blood pressure should only take MCT oil under the supervision of a qualified health care provider.

MCT oil should be gradually added to your diet. Start with ½ tablespoon a day and slowly build up to one tablespoon in the morning and one tablespoon ½ hour prior to working out.

You can add it to shakes, drinks, salad and even cook and bake with it. Use it when your recipes call for melted oils.**

You can purchase MCT OIL from Amazon using the link to Colette's Amazon Online Shop here:

Colette's Health and Food Supplement Store:

** Information taken from the http://hilgartnerhealth.com

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WE'RE AWARDING $10,000 TO 10 PEOPLE WHO LOSE 10 LBS. EVERY WEEK
Having helped over 3 million Body by Vi Challenge™ transformations… we discovered the secret. The key to long-term weight-loss results is in losing your first 10 lbs!
That’s why we award $10,000,(or £6,000) to 10 people, who lose 10 lbs. (or build 10 lbs. of muscle) through PROJECT 10™ every week!

ENTER NOW

Let's Burn Some Fat....

Great dance track to get you moving and grooving and burning body fat...

Got 30 minutes to spare?

 Hit the play button and GO!  

  Visalus Sciences Fighting Obesity and improving Health

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Promote The Challenge 

Colette Morris
Sac Dipl - Diet & Nutrition


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Want To Know A Trick To Burn Fat?

About 20 minutes before both your lunch and dinner, grab ONE handful of any type of healthy nuts, such as raw almonds, pecans, walnuts, macadamias, etc.  Just ONE handful! 

Picture by http://funkystock.photoshelter.com

There's 2 powerful things this accomplishes:

1. What this does is that the healthy fats, fiber, and protein in the nuts sends a signal to your brain that basically reduces your appetite because it sensed the nutrients thereby taking the "edge off" so you're not extremely hungry when you start your actual meal.

This means you automatically will eat less calories in your lunch or dinner because your brain has had 20 minutes to adjust appetite accordingly.

2.  The other thing that this little trick accomplishes is that the fiber, protein, and healthy fats in the handful of nuts goes to your stomach 20 minutes before the meal and therefore slows down the absorption of any carbohydrates that you might eat with your lunch or dinner.  This helps to slow and control your blood sugar response from the meal and also the insulin response.

This is a 2nd reason that this trick controls your appetite by avoiding "hormonal hunger" caused by insulin.  What I mean by this is that if you do this trick before your lunch, you'll have a lower insulin response and therefore be less likely to "need" a mid-day snack, because you won't be subject to hormonal hunger attacks.

If you have found this useful please leave a comment below...

Fighting Obesity and improving Health

Colette Morris
Sac Dipl - Diet & Nutrition
 

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10 Tips To Burn Fat and Prevent Weight Regain

Great post from The Challenge Website which I am sharing with you today.  If you like, leave me a comment below.  What issues do you have with weight loss right now.

Burn fat, shape your lean body and keep weight loss off for good with consistent daily habits. The main flaw with quick weight loss programs is that you can’t continue those programs for very long. So, you will likely regain the weight.

Here are 10 habits for you to keep so that you’ll never have to worry about weight regain:

1. A positive attitude. Everything goes better for you when you are optimistic each day. A positive attitude does wonders for your health. Make your best days even better and make your bad days better by adjusting your attitude.

2. Get a healthy, managed meal plan and comply with it at least 90% of the time. If you are trying to burn fat and lose weight, nutrition is critical. Eat mainly whole, natural foods that have one ingredient–the food itself. For example, fruits and vegetables have one ingredient.

I don’t ever encourage any diet that significantly omits one of the macronutrients (carbohydrates, fats, proteins). Your body’s metabolism needs all 3 macronutrients to operate properly. So, diets that are very low in carbohydrates or fats will not help your body in the long-term.

Also, what you eat plays an important role in brain function.

3. Unless your daily nutrition is perfect, you need to take dietary supplements. Multivitamins, fish oil and vitamin D3 are examples of common supplements that people take. Consult with your doctor before taking dietary supplements.

Spend your hard-earned money to buy whole, natural foods for your meal plan.

4. Drink plenty of water. This will help you limit sugary drinks that pack on belly fat. Your body is about two-thirds water. Drink water and unsweetened drinks (like tea) most of the time. It will help you eat less and help your body function better.

Drink about half your weight in water every day. So, if you weigh 140 pounds, drink 70 ounces of water each day.

Remember, certain foods contain large amounts of water. This counts toward your water intake. For instance watermelon is about 90% water and lettuce has about 95% water. Some meats contain as much as 70% water.

Water also helps your body flex muscles, remove wastes, cushion joints, carry nutrients and oxygen to your cells and helps convert food into energy (although water doesn’t provide energy).

You may be experiencing dehydration if you have dry lips/mouth, dizziness, headache, nausea or muscle cramps. When you exercise, drink about a cup of water every 15 minutes.

5. Regular exercise is critical. Physical exercise helps you burn fat, manage body weight, regulate stress and is necessary for maintaining good blood circulation to the body and brain. It also can significantly reduce the risk diseases such as heart attack, diabetes and metabolic syndrome.

I recommend weight training 3 days a week and short, interval cardio sessions 2-3 days a week.

6. Staying active as much as possible is very underrated. It helps relieve stress, improves blood flow and improves breathing. Sedentary lifestyles are a huge problem in society. We’ve gone from being physically active laborers (such as farmers) to having sit-down jobs. So, if you have a “sit-down” job, I would recommend that you move more. When you sit, your fat-burning enzymes basically shut down.

Try to stand as much as you can during the day and take walking breaks to activate your fat-burning enzymes. Any activity is good to go along with your regular workouts. All movement burns calories.

7. Learn something every day to help you live a balanced life. I love fitness. But, there are experts in health, business, medicine, and other life disciplines who help me in other parts of my life. Read books, go to a seminar, listen in on webinars/teleconferences, follow experts on Twitter and Facebook, etc. There is really no excuse for not helping yourself improve.

8. Limit prolonged stress in your life. A certain amount of stress is good for us to live efficiently. Too much stress…well, you know the answer. In a Mayo Clinic article, “Stress Basics,” it states:

“When your brain perceives a threat, it signals your body to release a burst of hormones to fuel your capacity for a response. This has been labeled the “fight-or-flight” response.

Once the threat is gone, your body is meant to return to a normal relaxed state. Unfortunately, the nonstop stress of modern life means that your alarm system rarely shuts off. Without stress management, all too often your body is always on high alert. Over time, high levels of stress lead to serious health problems.”

My recommendations for helping control stress:

–Regular exercise

–Laugh often and don’t take yourself too seriously

–Learn to relax by using tools such as music, deep breathing, walking, massage, meditation, etc.

–Have a grateful attitude

–Focus on positives and not negatives

–Disassociate yourself from negative energy vampires in your life

 9. Get enough sleep–every night if possible. Lack of sleep affects memory, concentration and health. Your metabolism won’t work properly if you don’t sleep enough. Your workouts will also suffer. In a Medical News Today article, “Getting A Good Night’s Sleep,” the World Association of Sleep Medicine (WASM), reports that sleep problems add up to a global epidemic that affects 45% of the world’s population.

“Insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), and sleep deprivation significantly impact physical, mental and emotional health, in addition to affecting work performance and personal relationships,” WASM said.

10. Get professional advice if needed. When was the last time you had a full physical exam? If you can’t remember, it’s been too long. Are your fat loss and weight loss efforts failing again and again? You may need a personal trainer to help you visualize success and individualize your fat loss and nutrition program.

It’s hard to change your body all by your yourself. Research proves that you have a better chance to succeed if you have social support. Don’t be afraid to ask for help, which could come in the form of a trainer, spouse or friend.

More about the author and the article here:

to your dieting success! 

Colette Morris 
LFGC Founder - Regional Director Vi UK
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Fat Busting Exercise Routines

 Hey I've got a massive secret!

Well it is not really a secret, because it's been around a while, but there is a way in which you can work out less and burn more fat....

Yes you heard me right. How?

It's called High Intensity Interval Training (or HIIT)

SO what is it?  Well it's format is brief bouts of hard exercise in short bursts paired with easier activity for recovery, this helps to burn off more calories per minute than doing a longer workout at a steady pace.  


You can perform a HIIT workout in 30 minutes or less.  A great iphone app for this is NIKE WOMENS TRAINING. They have a range of interval training sessions and weight bearing sessions so your choice!


 This routine helps to burn of 350 calories in 30 minutes and as you get fitter you can extend the length of the workout. You can do this with any type of cardio,running, jumping rope, or treadmill elliptical. 


So for the first 10minutes:
warm up - this could involve walking at a moderate pace for the first 1- 2 minutes,then stepping up the pace for the next 3-4 minutes then leading into a light jog for the next 5 - 7 minutes, then a short sprint for the next  30 seconds then back down to alight jog for the final 2 minute.


30 seconds - workout at a strong to challenging effort,  this is where you feel almost breathless and can only sing 'happy birthday' a few words at a team.


then rest for 1 minute

Repeat the above sequence two more times, so after your first sequence you should be walking at a moderate to fast pace, then stepping that up to a light jog then extend the jogging time where you are able to, if you are not up to jogging yet, then increase your walking pace to as fast as you can and sustain this for at least 4 - 5 minutes.


Don't forget to warm down, so take 5minutes out to cool down walking, stretching etc.




Colette Morris  SAC Dipl. (Diet &Nutrition)

LFGC Founder

    

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Colette Morris is a qualified Nutritionist and Herbalife Independent Distributor so if you want advice on your diet for weight loss, weight gain or sports nutrition, email LondonFitGirlsClub@gmail.com  or simply click on the tab here  to join our program.