Inspire Health 03

INSPIRE January โ ข February 2013

ISSUE 03

Real Inspiration for Women

SPECIAL WEIGHT LOSS ISSUE Stop struggling!

GET THE BODY YOU WANT NOW

5

Ridiculous WEIGHT LOSS MYTHS EXPOSED

Think

REV UP YOUR FAT BURNING POWER

SKINNY January ยง February 2013

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January ยง February 2013

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contents

January § February 2013 § 5 WAYS TO FIND YOUR FITNESS MOTIVATION { page 5 }

§ STRAIGHT TALK WITH

YOUR TWEEN

As the parent of a tween, do you find yourself saying things like, “It wasn’t like this when I was that age?”You’re not alone. { page 8 }

§ LOWER BODY FAT BLASTING CIRCUIT

Turn up the heat with this calorie blasting routine. { page 10 }

§ 5 Ridiculous Diet Myths Exposed { page 14 } § STOP STRUGGLING! GET THE BODY YOU WANT NOW

Many women struggle to lose unwanted weight because they are ill prepared for the challenge. { page 16 }

§ REV UP YOUR FAT BURNING POWER { page 20 } § BEE WRINKLE FREE { page 12 }

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Think Skinny

You can have all the right tools at your disposal: the perfect diet, the calorie crushing workout, and the best personal trainer money can buy, but if you don’t believe in yourself, you will not succeed!

January § February 2013

5

Ways to Find

YOUR FITNESS MOTIVATION

EVEN THE MOST DEDICATED EXERCISE ENTHUSIAST CAN HIT A WORKOUT RUT, BUT THERE ARE A FEW WAYS YOU CAN STAY MOTIVATED, WHETHER IT’S ADDING A NEW CLASS INTO YOUR ROUTINE OR ENSURING YOU’RE OUTFITTED IN THE RIGHT GEAR.

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Set goals, track progress – A great way to keep your goals and successes top of mind is keeping a visual chart on your fridge or bedroom wall. Not only will you feel accomplished when you check off the days you worked out, but it is also an easy way to track your progress and celebrate milestones.

Add variety – One reason people tend to quit an exercise program is boredom, so make sure you are challenging yourself. Not only does a varied workout regimen prevent boredom, it also ensures you’re working different muscles and areas of your body.

Buddy up – Working out with a friend and scheduling a workout in advance ensures you’re more likely to stick to your fitness commitments.

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Get the right gear – For women, this means finding the perfect sports bra.

Make sure that you have a style that both fits properly and is appropriate for your activity level.

With ChampionSportsBras.com you can find educational tools, such as a Bra Finder that finds the right sports bra for your active lifestyle, a blog with healthy living tips, even a Bra Registry that will remind you when it’s time for a new sports bra.

Reward yourself – Set small, achievable goals for specific time parameters, as well as an overall goal. Don’t let setbacks get you down, and make sure you celebrate each time you reach a new level with something special.

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editor’s LETTER

INSPIRE

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SPECIAL WEIGHT LOSS ISSUE g!

Stop strugglin

ISSUE 03

GET THE U BODY YO W WANT NO

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REV UP

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SKINNY

credits

It’s Time to Commit!

W

hen women become fed up with their body image, they often spiral down the self-defeating path of a desperate dieter. They begin buying books with titles like, The Three Day Diet, or Drop 10 pound in 5 Days. My personal favorite desperate dieter’s tactics to avoid are dispelled in the article on page 25, The 5 Most Ridiculous Weight Loss Myths Exposed. I want you to realize all of these quick fix tactics play on your desperation. Desperation soon leads to exasperation and ultimately failure. It’s a nasty path, no woman should take. No doubt, it is easy to fall into the desperation dungeon. Time slips by, stress happens, one too many cupcakes are eaten, and before you know it, your pants are too tight. So, what is a girl to do?

Well, it is a new year, and it is time for you to make a whole hearted and long-term commitment to yourself.

Health takes time, so start taking the time now. True fitness is not about self-deprivation or exercise fanaticism.

Fitness is a long term commitment made up of mostly good decisions and mostly good, healthy meals. It is about choosing to live actively. This year make a commitment to live a Editor-in-Chief healthy, active lifestyle; be consistent Christina Leidenheimer, CPT, CHLC Follow me on Twitter @christinaleid and watch your body transform!

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10 TIPS

to Banish Belly Fat

MAKING A FEW LIFESTYLE CHANGES CAN GO A LONG WAY IN YOUR QUEST FOR A BETTER BODY AND BETTER HEALTH. BEGIN WITH A POSITIVE MIND SET AND IMPLEMENT THESE 10 CHANGES IN YOUR LIFE. FOCUS ON YOUR GOAL AND WATCH YOUR BODY TRANSFORM.

1. If you drink alcohol, do so in

moderation. Alcohol can have a negative impact on your insulin levels contributing to uncontrolled cravings.

2.

Eliminate ALL soft drinks. The calories in soft drinks add up way too quickly, and the sugar content can sabotage your dieting efforts.

3.

Skip dessert and other simple carbohydrates. Simple carbohydrates are often lacking the high quality nutritional value found in complex carbohydrates, like whole grain products.

workout, aim for a performance heart rate of 60-70% your maximum heart rate. (Visit www.inspirehealthmag.com to calculate your target heart rate zone).

7.

Start a weight training program to increase lean muscle mass.

The more muscle you have the more efficiently your body can utilize calories.

8.

Consciously reduce stress in your life. Stress hormones like cortisol are a huge contributor to belly fat.

Stress can actually be a road block to weight loss.

9.

For better digestion and truly restful sleep, eat no later than 6 pm.

Your digestive system actually begins to slow down around 6 pm, so it is best to eat the majority of your calories before then.

10. Begin a regular core

strengthening program.

If your goal is to be strong and fit, your core (the center of your body) deserves adequate attention. Your abdominal muscles hold your body upright. The stronger your core is, the stronger your entire body will be.

4.

Exchange red meat for leaner cuts of meat. Red meat often contains high levels of saturated fat (the bad fat), leaner cuts of meat can provide adequate protein with lower levels of fat.

5.

Increase your vegetable intake.

Vegetables offer maximum nutrition with few calories. They can help you feel full due to the high fiber content.

6.

Perform cardio 5 days a week for a minimum of 30 minutes.

Cardio exercise is essential to maintaining a healthy cardiovascular system.To make sure you are burning calories and giving your heart a proper

Try this core strengthening exercise:

SIDE PLANK WITH STRETCH This exercise recruits nearly all of your core muscles while working on balance and flexibility.

For beginners: Bend your supporting arm so that you are resting on your forearm.

Hold position for 15-30 seconds. As you progress, fully extend your supporting arm while stretching your other arm out to achieve a good stretch in your oblique muscles (side abdominal muscles).

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mighty kids FEATURE

Straight Talk

with Your Tween

AS THE PARENT OF A TWEEN, DO YOU FIND YOURSELF SAYING THINGS LIKE, “IT WASN’T LIKE THIS WHEN I WAS THAT AGE?” YOU’RE NOT ALONE. Fortunately for you, a majority of tweens (69 percent) find talking with their parents to be “very helpful” in dealing with the pressures and challenges they face.

“Communication is a critical part of helping tweens make the transition into being confident teens,” said Rosalind Wiseman, internationally recognized educator and author of New York Times Best Seller, “Queen Bees and Wannabes.” “When you keep the lines of communication open, you can help build their confidence and self-esteem.”

Wiseman has some tips to help you talk to your tween about what they’re

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January § February 2013

going through:  Location, Location, Location – Chances are, puberty and personal hygiene are embarrassing topics for your tween. Lighten the mood by chatting in a comfortable setting for your child, like when you’re walking the dog or taking out the trash.  Ease in, Ease Out – Feel free to have the conversation in mini talks over a period of time. Maybe it’s when you’re together bringing the groceries in from the car, or as you’re making dinner.  Surprise Delivery – The best way

to introduce an otherwise-awkward product to your tween? Make it a quiet surprise. For example, drop a stick of Degree deodorant in their bathroom.

Once they’ve had a chance to use it, check-in a few days later asking how it is working for them.

For more tips on helping your tween navigate these years, visit www.facebook.com/ DontFretTheSweat and www.facebook.com/ DegreeWomen.

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exercise FEATURE

A Super Food that Does it All

YOU’VE HEARD THAT GOOD THINGS COME IN SMALL PACKAGES; WELL, THAT COULD NOT BE TRUER OF THE ITSY, BITSY SUPER OUTSTANDING CHIA SEED. Despite their tiny size, Chia seeds are being hailed as a nutritional giant!

The very word Chia means strength, and it lives up to that name. It contains twice the protein of any other seed or grain, two times the amount of potassium in bananas, three times the antioxidant strength of blueberries and--sorry Popeye--Chia even has three times more iron than spinach. Are you lactose-intolerant and worried about your calcium intake? Don’t fret anymore! Chia seeds provide five times the calcium of milk.They also contain boron, a trace mineral which helps transfer calcium into your bones-- a process that milk is lacking.

Perhaps the most distinctive quality of Chia seeds is their omega-3 content.This essential fatty acid is sorely lacking in the Standard American Diet (SAD). Omega-3’s are vital for maintaining heart, brain, skin, and hair health.They also help with the prevention of many diseases.

According to the University of Maryland Medical Center: “A healthy diet contains a balance of omega-3 and omega-6 fatty acids.

Omega-3 fatty acids help reduce inflammation, and some omega-6 fatty acids tend to promote inflammation.

The typical American diet tends to contain 14 – 25 times more omega-6 fatty acids than omega-3 fatty acids. Chia seeds contain a higher concentration of omega-3 than omega-6.”

Consuming Chia seeds, with their 3 to 1 omega ratio, as part of your daily diet can help to balance your omega intake, thereby, reducing inflammation (i.e. joint pain). Wait, there’s more good news!

Chia seeds contain B-complex vitamins, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.They also have a very high fiber content. One serving of Chia (1 tbs.) contains 5.5 grams of fiber; that is 21% of the recommended daily value.

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WHAT CAN CHIA DO FOR YOU • increases and maintains energy levels • provides omega fatty acids to support cardiovascular health • helps stabilize blood sugar levels • boosts brain power • supports healthy immune function • helps assist with elimination and detoxification

*See Super Snack on page 18

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exercise FEATURE

LOWER BODY

fat blasting circuit Turn up the heat with this calorie blasting routine.

Turn up the heat with this calorie blasting routine.

This no-fuss routine requires minimal equipment, so it can be performed almost anywhere. It is quick and highly effective because it combines classic moves to tone your trouble spots with short cardio bursts to burn mega calories in minimal time.

After a five minute warm up, begin the routine by performing each exercise for 30 seconds. Cardio blast should be performed for 1 minute. Rest no longer than 30 seconds between each exercise. Once complete, perform the circuit twice more for a total of 3 sets. For maximum effectiveness, perform routine a minimum of twice weekly.

โ ถ

WALKING LUNGES

Stand with your legs hip width apart, step forward into a lunge position. Repeat on each side as you walk forward. Lunge straight down while not allowing your knee to extend passed your toes.

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❷

BICYCLE CRUNCH Lie flat on your back with your hands behind your head. Bring opposite elbow to opposite knee, making them touch.Twist and crunch. Repeat on each side for a total of 30 seconds.

❸

PELVIC RAISE Start with your buttocks touching the ground and slowly raise your pelvis up as high as you can. Hold the up position for 3 seconds. Repeat the exercise for a duration of 30 seconds.

❺

DONKEY KICKS Get down on the floor on your knees and elbows.

Extend one leg as you kick it back and up. Return to start position and switch legs.

Repeat for 30 seconds using slow and controlled movements.

SIDE LEG RAISES Start by lying on your side. Raise your top leg up as high as you can. Always use slow and controlled movements.

Repeat for 30 seconds. Switch to the other side.

❼

❹

CARDIO BLASTJump rope Jump rope at a steady pace for 1 minute. If you don’t have a jump rope, you can still perform the action using an imaginary jump rope.

❻

CRUNCH Start with your back on the floor.

Crunch up so that only your neck and shoulders leave the floor; contract your stomach muscles as you exhale. Return to start position and inhale.You may use a ball or other object to support your legs and isolate the stomach muscles.

CARDIO BLAST- Jog in place Jog in place for 1 minute.Try to kick your butt with your legs as you jog.

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❽

Step ups You will need a step that is at least 8 inches or higher for this exercise.

Using the step, step up with one leg then continuing stepping alternating each leg for 30 seconds.

beauty FEATURE

BEE wrinkle free Fine lines and wrinkles are one of the most common skin problems women worry about. But, is there a way to visibly reduce wrinkles without the adverse effects associated with most cosmetic products?

Many cosmetic products contain harmful ingredients that can actually dry out skin, cause irritation, and upset natural pH levels. If you have been searching for an effective treatment for fine lines and wrinkles, an all-natural product like honey may just be your answer. Ancient Romans and Egyptians recognized the benefits of raw honey centuries ago, even hailing it as liquid gold. Honey is still a precious product and is effective as ever in helping with innumerous skin conditions. Cosmetically, honey is especially esteemed for its ability to moisturize the skin.

Since wrinkles are often a result of moisture depraved skin, a powerful moisturizer is an absolute necessity for obtaining smooth skin. One of the principal reasons why honey is a known wrinkle fighter is because it is a natural humectant. It helps the skin both absorb and actively retain moisture.

Honey is indeed a superior all-natural product choice.

It does not contain alcohol or parabens like most beauty products so it will not dry out your skin or leave a residue— just smooth and silky skin! Choose raw honey that has not been heated or strained, this will ensure it still retains all the minerals, enzymes, and other properties that provide its unique skin healing power.

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SWEET AS

HONEY

MOISTURIZING

MASK

 1/2 tbsp of organic raw honey  1/2 smashed banana  Mix together and apply on the face with fingertips.  Allow to sit on the face for 30-60 minutes then rinse.  Apply mask once per week for silky smooth skin.  Visit www.inspirehealthmag.com to see why honey is a better sweetener choice than white sugar.

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nutrition GET INSPIRED

5 Ridiculous Diet Myths Exposed MYTH #2:

MYTH #1:

Choose low fat or reduced fat products.

Fact: Avoid bad fats, consume good fats.

Fat comes in many forms and they are not created equal. Saturated and trans-fats can be particularly harmful to the body, especially the cardiovascular system, and should be avoided. Other fats like monounsaturated and polyunsaturated fats are actually good for you and can help support your weight loss goals.

These healthy fat sources can help to increase your basal metabolic rate allowing your body to burn fat quicker, plus they keep you feeling fuller longer.They also support heart health by raising HDL (the good cholesterol) and lowering LDL (the bad cholesterol). Some sources include olive oil, coconut oil, avocados, and certain nuts and seeds. Diet experts recommend 10-20% of your calories should come from healthy fats.

Carbohydrates make you fat.

Fact: Carbs are a necessary part of a balanced diet.

Carbohydrates do not make you fat; too many calories make you fat. The fact is carbohydrates provide 60% of your brain’s fuel, and without this vital macronutrient, you cannot function at your optimal level.

Recommendations for a healthy balanced diet include anywhere from 40-60% of calories from carbs. However, discretion is needed; you should choose whole grains like brown rice, quinoa, and rolled oats that will provide essential nutrients, minerals and fiber that will keep you fuller longer.

Avoid white, highly processed carbs like white flour, white bread, and pastries; they provide little nutritional value and are often high in sugar and calories.

MYTH #3:

You don’t have to count calories.

Fact: Counting calories is very important.

Calories refer to the amount of food (energy) you consume and the amount of calories (energy) you burn. In order to lose body fat, you must create a caloric deficit. One pound of fat is equivalent to 3,500 calories; therefore, you must use up that amount of calories before you can drop one pound of fat. This can be done by eating 500 fewer calories each day and increasing your activity level. Reducing calories causes your body to go after body fat (stored energy) for fuel. Increasing your activity level increases the energy deficit, causing your body to burn even more fat. A healthy caloric deficit will result in fat loss of 1 to 2 Lbs. per week.

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MYTH #4:

fit food FEATURE

Diet soda is harmless.

Fact: Diet sodas are very harmful to your health and may even inhibit weight loss.

Perhaps the greatest appeal of diet drinks is that they are calorie free. But, calorie free does not mean it deserves a place in your weight loss program. New studies indicate that artificial sweeteners can actually increase your appetite. In fact, a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. If carbon is what you crave try switching to carbonated water and flavoring it with lemon. Herbal teas come in a variety of flavors, choose one you like, brew it and then add carbonated water and ice for a refreshing, healthy, calorie-free flavored drink.

AD MYTH #5:

Weight Loss Can be Accomplished Quickly.

Fact: A healthy rate of weight loss is 1 to 2 Lbs. per week.

Be extremely skeptical of weight loss plans that promise you can lose 10-20 Lbs. per week. As explained in myth 3, a healthy caloric deficit must be achieved in order for the body to give up FAT. True, some crash diets may result in weight loss greater than 1 to 2 lbs. per week, but it will not be body fat that is lost. Often, fad diets will cause you to lose water weight, but the loss is not permanent; it will return as quickly as it went. Furthermore, some ridiculous diet plans limit your calories so much that you lose vital muscle tissue, resulting in a lowered metabolism.Typically, a good rule of thumb is to multiply your current weight by 10; that is the amount of calories you should consume each day to lose one pound of fat per week.

Remember, as explained in myth 3, exercise (calories burned) helps increase fat loss. Ask yourself how much weight do you want to lose? Divide that number by 2 and that is how many weeks it will take you to reach your goal.Take your time and your results will be long-term rather than short lived!

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S cover story GET INSPIRED

TOP!

STRUGGLING

Get the body you want now

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January ยง February 2013

MANY WOMEN STRUGGLE TO LOSE UNWANTED WEIGHT BECAUSE THEY ARE ILL-PREPARED FOR THE CHALLENGE. THESE 3 EXPERT TIPS WILL HELP YOU START TO ANALYZE YOUR WEAKNESSES AND EMPOWER YOU TO END THE WEIGHT LOSS STRUGGLE.

1.

DO NOT RESIST RESITANCE TRAINING

Women in particular seem to have a greater struggle with weight loss than do their male counterparts. But, do not get discouraged, there are physiological reasons why the struggle is greater for women than for men.The mystery is in the muscle. Genetically, women have less muscle mass than men. Why is muscle mass important? Muscle is metabolically active which means it burns far greater calories than fat tissue. Simply put, the more muscle mass you have, the more calories you will burn.

Don’t be an aerobics queen!

Aerobic rooms worldwide are filled with women struggling to lose body fat. Aerobics is a great way to burn calories, but it is not the cure all. You may be surprised to learn that intense weight training often burns far more calories than a step aerobics class.

What is more, anaerobic training (weight training) continues to burn calories after you leave the gym.

Many women are either intimidated by weight lifting or fearful that they will bulk up. You don’t have to be intimidated, remember knowledge is power. Start with the basics and go from there. The key things to remember are proper form and focus. If you focus on what muscles you are working, always attentive to your posture, you will be off to a successful start. You need not worry about bulking up. Unless your gene pool got scrambled and you possess the equivalence of male testosterone, you will not bulk up! Dispel your fears and just start lifting; it’s the only way to achieve that coveted toned look.

2.

MAKE THE TIME

The second reason women struggle is their schedules leave them feeling defeated. Women are some of the busiest creatures on earth and life can easily become overwhelming.

However, it is possible to tame the whirlwind and get everything accomplished. First, write down your priorities. Ask yourself: What things are most important to get accomplished each day? Just about everyone will say

they want to eat healthier and exercise.

Well, now is the time to start doing! Set aside time for these important things and stick to that schedule. Second, prepare for success. Results do not happen randomly.

Decide what healthy eating program and workout routine you use to help you achieve effective results. Stick to the plan. Many people fail when they lack consistency. Do not allow unexpected things to take you off course. Lastly, a key to getting the body you want is overcoming unhealthy habits. What are your bad habits? What is actually standing in the way of your size 4 jeans? Write it down. Determine which habits you want to change, and begin working on them one at a time. Adopting a long term healthy lifestyle is the only key to ending the weight loss struggle.

3.

GET OVER THE GUILT TRIP

You feel guilty if you work out because you are taking time for yourself.

You feel guilty if you don’t work out because you know you should. Guilt is a self-defeating emotion; it’s a dieter’s kryptonite. Don’t struggle with those emotions; you must move beyond the guilt. Likely, 90% of your day is spent taking care of household and other responsibilities, so you should not feel guilty if you choose to spend 10% of your day caring for yourself. Exercise can be one of the best outlets for easing daily stressors; it can help you rejuvenate and refocus. If you are going to end the weight loss struggle once and for all, you cannot allow yourself to struggle with guilt. Set yourself as a priority. Go ahead; allow yourself to get the body you want now!

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INSPIRE HEALTH

SUPER SNACK Berry Good GO-GO-GOGURT This super snack can provide a phenomenal amount of nutrition to your daily diet. It is significantly high in protein, vitamins, and minerals that are capable of supplying your body with a burst of energy while supporting your metabolism. It is also rich in essential fatty acids that provide nutritional support for a healthy heart. ◆1 cup of plain Greek yogurt ◆1/2Tbsp of Chia seeds ◆1/2 Tbsp of finely milled flax seeds ◆1/2 Tbsp of unsweetened apple sauce ◆1 Tsp. of raw honey ◆1 Tbsp of blueberries ◆1 Tbsp of raspberries ◆230 calories

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Inspire Health Tip:

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Always choose plain Greek yogurt and flavor it yourself. Some Greek yogurts, depending on the brand, contain anywhere from 16-25 grams of protein per cup and contain anywhere from 50-80% less sugar than flavored yogurts.

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f

fashion FEATURE

ASHION FITS

WHETHER YOU ARE A SIZE 2 OR A FULL FIGURED WOMAN, YOU CAN STILL LOOK STUNNING IN YOUR CLOTHING, IF YOUR CLOTHES FIT YOU WELL. Clothes that are too tight, too loose, too long or too short will certainly make a fashion statement, but it will be the wrong one. Nothing explains a fashion misfit better than the newly named fashion faux pas, “the muffin top.” The muffin top is a fashion disaster created by wearing jeans or shorts that are too tight, thus creating belly spillover.

FAKE IT UNTIL YOU MAKE IT Low rise jeans may look sexy on some, but not all.

If your belly is not yet in the shape you want it to be, choose a higher rise jean that keeps your midriff covered and under control. For an even greater slimming effect, try opting for jeans and pants with built in tummy control. Wearing a print or detailed top in a soft, non-clingy material can also divert attention from your waistline. Artfully layering clothing, perhaps with a cute short length jacket, can hide your trouble spots and give your look dimension without bulk.

DO

Fashion Slimming Tip This year, a trend sure to continue is fashion slimming color blocking. Color blocking is not only trendy, but when done correctly, it can accentuate your best assets. To make your waist look slimmer, try black color blocking that curves in on the sides of your waist; this will give you a smaller waist and an overall slimming effect.

Get more fashion inspiration; see what we are pinning at www. pinterest.com/IHMagazine

DON’T

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weight loss GET INSPIRED

REV UP

YOUR FAT BURNING POWER YOUR BODY’S ABILITY TO BURN FAT FOR ENERGY IS A KEY FACTOR IN LOSING WEIGHT. THESE 3 TIPS WILL HELP POWER UP YOUR FAT BURNING FURNACE TO MELT FAT AWAY NATURALLY. TURN UP THE HEAT

Thermogenic foods are foods that produce extra heat, causing your body to burn additional calories after you eat them. Food sources like cayenne peppers, garlic, curry and green tea have a small thermogenic effect. Including these in your diet on a regular basis can help increase your metabolism. Additionally, curry is known to flush fat from the body. Foods that contain protein and fiber are even more thermogenic. Protein requires about 30% of the calories it contains just for digestion and processing. This includes lean meats, eggs, dairy sources, beans and lentils. Some whole grains like quinoa are high in both protein and fiber making it an excellent thermogenic food choice. Fruits and vegetables are another high fiber food choice and should certainly be included in your fat burning diet plan. (Example of a rev it up meal: 4 oz grilled Tiliapia lemon pepper and a splash of extra virgin olive oil,½ cup of brocolli, and½ cup of sun dried tomato quinoa).

Inspire Health Tip: Say no to diet pills: Do not seek weight loss shortcuts that can threaten your health.

Diet pills in particular can have serious side effects like heart palpitations. Many fat burner supplements claim to work by rousing the process of thermogenesis in which blood circulates faster throughout the body, elevating body heat and leading to fat loss. Using pills to encourage this process has not been proven as a safe or effective means of weight management, instead heart palpitations are often a result. Since part of your weight loss goal should be a better health status, determine not to take weight loss shortcuts that could potentially destroy your health! Instead, use natural methods, like fat-burning foods to gently raise your metabolic furnace throughout the day.

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GET INSPIRED! LOSE FAT NATURALLY BY TURNING UP YOUR FAT BURNING FURNACE WITHOUT THE USE OF HARMFUL DIET PILLS. EAT THERMOGENIC FOODS LIKE LEAN MEATS, FIBER FILLED VEGGIES AND WHOLE GRAINS. REGULARLY ENJOY A REFRESHING GLASS OF LEMON WATER OR LEMON TEA, AND KEEP YOUR BODY ADEQUATELY HYDRATED SO IT CAN PROPERLY BURN FAT. FOLLOW THESE TIPS, LIVE A HEALTHY LIFE AND LOSING FAT WILL HAPPEN NATURALLY.

THE POWER OF C

WATER WORKS

Water does not burn fat; however, if the body is going to burn fat and calories adequately, it needs to be properly hydrated to do so.

Dehydration can slow the fat-burning process. Why? Well, your liver plays a vital role in metabolizing food.

Your liver is also a handy helper to your kidneys; if you are dehydrated, you can put a strain on your kidneys, which causes your liver to kick in and support the kidneys. If your liver is busy performing other duties, it will not be able to do its job of metabolizing fat. When fat misses the opportunity to be used as fuel, it is stored in the body. Do your body a tremendous favor; always stay properly hydrated so that your body can readily use fat.

Drinking lemon water is an easy, effective way to flush fat from the body.The secret lies in the vitamin C that lemons contain.Vitamin C actually helps the body process fat at a faster rate and stimulates the amino acid carnitine, which speeds up metabolism. Whether you prefer grapefruit juice or lemon water, taking advantage of the vitamin C found in these fruits it is a fantastic way to get fat moving naturally.

REV IT UP SMOOTHIE In a blender add the following ingredients: Juice squeezed from one large navel orange ● 1/2 frozen banana ● 1 cup of plain Greek yogurt ● 2 tbs ground flaxseed ● 1 tbs chia seeds (I use ground) ● 1 tbs wheat germ ● 1 cup of ice ● ¼ cup of water ● 1 packet of Stevia Calories: 250

1.

EXERCISE BOOSTS ENERGY LEVELS If grocery shopping, homework, laundry, cooking and cleaning are on your daily to-do list, exercise is a must-do to get it all done with gusto. Regular exercise can improve endurance, stamina and muscle strength making daily activities a breeze.

2.

TIME TO UNWIND Exercise can be fun; it gives you the chance to unwind, relieving daily stressors. It is something you can do for yourself. Since many are more inclined to stick to an exercise program they actually enjoy doing, pick something you have fun doing.

Choose an activity that fits your personality; if it burns calories, it will be effective.

3.

IMPROVES MOOD Exercise releases feel good hormones known as endorphins. Endorphins can make you smile while minimizing feelings of anxiety, stress, and depression. Many women even report that regular exercise helps improve their PMS and menopause symptoms.

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beauty FEATURE

AD Maintain Youthful skin with

U

VITAMIN D3

NFORTUNATELY, AS WE AGE, WE LOSE THE ABILITY TO PRODUCE VITAMIN D3 IN THE SKIN. 87% PERCENT OF AMERICANS ARE DEFICIENT IN VITAMIN D. THESE DEFICIENCIES ARE DUE TO A VARIETY OF FACTORS INCLUDING DECREASED SUN EXPOSURE, WORKING INDOORS, AND THE OVERUSE OF SUNSCREENS (MOST SUNSCREENS ACTUALLY INHIBIT THE ABSORPTION OF VITAMIN D).

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Taking oral supplementation is a beneficial way to correct vitamin D3 deficiencies. However, bypassing the skin with oral supplementation helps internally but does not support the skin?

New research shows that both oral supplementation and topical application of vitamin D3 cream, may support the protection and rejuvenation of aging skin.

Skin cells die at a rate of about 30-40,000 cells per minute. Vitamin D3 comes to the rescue in the vital role of the producing specialized cells

called keratinocytes. Keratinocytes are important because they produce millions of new healthy skin cells every few minutes.

Keratinocytes are dependent on vitamin D3 to create the structural framework that supports the skin tone and locks in the moisture needed to stay supple and soft. Without the production of keratinocytes in the skin, the skin will dry out, wrinkle, sag and become thin and fragile; thus, vitamin D3 is the jewel of youthful skin.

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Think

healthy mind

Skinny L

ook in the mirror. What do you see? As you stand before the mirror, turning to the left and right and then to the back, is your mental conversation mostly composed of negative, self-defeating thoughts? If so, any success you obtain from a fitness program will be short lived. If you want to be successful, especially for the long-term, you have to think positively about yourself! Continually imagine yourself as you want to be-- think skinny!

Mental health experts will tell you that the mental images you most often visualize can indeed affect your life. In fact, these mental images have the power to make a negative or positive impact on your life. The power lies in the subconscious mind; the subconscious mind accepts these constant mental pictures as reality. Over time you actually start to believe what you imagine, you act accordingly, and unconsciously work toward making your mental imagery a reality in your life.

CREATIVE VISUALIZATION This technique is called creative visualization. It can be a powerful tool in achieving health goals.

WHAT TO DO: Create a vision of how you want to look and who you want to be and imagine it incessantly.Your mind will act according to your vision, influencing your behavior to make your vision a reality. For creative visualization to work to your advantage, you must be aware of your thoughts and replace negative thoughts with positive ones. Visualize your goal again and again. Eventually, your old mindset will change; your new powerful one will lead you to success. Visualization it’s an essential and necessary tool for positive change that every dieter should think about implementing. If you are struggling to reach your goals, remember to think skinny. A healthy mind set is often the missing element in achieving your ultimate fitness goals.

Inspire Health Tip: Because visualization really works, when I first begin working with a client I have them create a visualization collage for me. A visualization collage is an exercise that helps prep the mind for success.You can make your own visualization collage by cutting images from a magazine that visually picture who you want to be and how you want to look. Paste the images on a poster board and hang it in a place where you can see it every day.This project will help you think skinny!

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stories THAT INSPIRE

A Magical Transformation THE CHALLENGE: Last year at this time, I was a wearing a size 12 and looked and felt miserable. After moving almost a thousand miles away, I was desperately missing my friends and family. I was also completely overworked.

Before

After

THE RESULTS: Despite difficult life changing events, on January 1, 2011, I decided to make a commitment to myself and my health. Less than a year later, I am 5 pants sizes smaller. The reality hit me when, on a recent shopping trip, I bought a pair of size 2 jeans.

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THE REVELATION: In the past, I have tried every magic pill on the market but never achieved the desired results. Now, I am living proof that the only magic pill is exercise and eating healthy, and my transformation feels magical! Thanks to Beachbody, Insanity, Les Mills Pump and Shakeology, I am having fun and really enjoying the fitness lifestyle. I am a much happier person and I love life and myself more every day.

-Nicole Lynn

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-22 lbs.

-19.5 inches - 5 pant sizes

Get Inspired!

Fresh air impoverishes the doctor - Danish Proverb

Fitness model: Chrisie Allemand

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products NEWS

01

Happy Booster™Glow & Mood Boosting Powder by Physician’s Formula

Even out skin tone with this talc-free, ultra-smooth, perfecting powder. It is all natural and infused with a Happy Boost Blend, featuring Happy Skin and Euphoryl, natural plant extracts which have been shown to promote a feeling of happiness by mimicking the effect of Endorphins and helping protect the skin from environmental stress. It’s scented too! The sweet scent of Violet provides a feeling of joy each time you apply.

02

Natural Coconut Shampoo

by Alba Botanica

03

For velvet soft hair, take a permanent vacation from the drying formaldehydes and damaging sulfates in ordinary shampoos. This moisturizing shampoo is a cleansing treat for your thirsty tresses. High in fatty acids and protein, coconut milk seals in moisture to strengthen and reduce breakage. Aloe and calendula nourish and protect from daily stress.

Dry hair is gently cleansed, renewed and parched no more.

Tinted Lip Balm

by Burt’s Bees

Add a smooch of color, and a whole lot of conditioning with beautiful Botanical Waxes. Keep this product on hand to protect your lips from the dry winter air.

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Community

RESOURCE DIRECTORY

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local calendar

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