What is the best that could happen?

Once you start thinking about the best possible outcome, the fear and doubt will subside and the outcome WILL fuel you to succeed. You just have to have to be willing to take the first step. Will you take the first step today?

3 Benefits of Eating Breakfast Backed By Science

Do you want to eat more but lose weight at the same time? Impossible? What if study after study after study proved you can?

In fact, it’s one of the easiest ways to lose weight. It requires no dieting, no exercise, and no magic pill. All you have to do is not skip your breakfast. You’ll drop the pounds without having to starve.

Indeed, breakfast is the most important meal of the day. It improves your memory, keeps you energized, and reduces your risk of heart disease and diabetes. Furthermore, people who regularly eat breakfast tend to be skinnier, more productive, and generally healthier.

Need more reasons to make your morning meal a daily ritual? Well, here are 3 benefits for eating breakfast proven by research and scientifically backed.

Lose Weight

You might think skipping breakfast will help stave off calories and keep your figure slim, but studies prove the opposite. People who regularly eat breakfast are more successful at losing weight and keeping it off than people who skip their morning meal.

In fact, research suggests that what we eat is just as important as when we eat. One study found that people who made breakfast their largest meal lost an average of 17.8 pounds over 3 months.  And people who made dinner their largest meal? They lost only 7.3 pounds over the same time period.

3 Benefits of Eating Breakfast Backed By Science 

It might have to do with ghrelin, notoriously known as the ‘hunger hormone‘. Located in our stomach, ghrelin sends signals to our brain and  makes us want to eat, especially foods loaded with fat. It also makes us feel good, really good. In fact, ghrelin and cocaine activate the same regions in the brain, highly motivating us to indulge our cravings – even if we’re full.

So if you skip your breakfast, you’ll increase your ghrelin levels, causing you to crave high-carb snacks that are just too good to pass up! On the other hand, starting your day with breakfast 30 to 90 minutes after waking up may quicken our metabolism, regulate your blood sugar, and reduce your ghrelin levels (and subsequently, your cravings). 

Enhance Your Cognitive Performance

If you’re between the ages of 6 and 16, good news – breakfast makes you smarter.

One study looked at test results of over 1386 kids and found that eating breakfast gave themsuperior cognitive performance, especially when it came to memory and attention span. Now you’re probably long out of grade school, but the benefits are likely to carry across all age groups. Ask yourself, don’t you feel better, more alert and full of energy after a bowl of cereal? Imagine how you’d feel adding some low-carb, high-fiber and protein foods to the mix.

While you might not be able to say no to Honey Nut Cheerios, definitely say yes to top brain foods like walnuts, spinach, berries and avocados. Even dark chocolate, coffee, and sardines are cognitive enhancers and optimal breakfast choices. Not only will these super foods improve brain function, they’ll protect against age-caused cognitive decline and encourage focus and clarity.  You can even find a solution for your healthiest meal of the day in a nutrition dense protein shake, likeShakeology! 

Lower Your Risk of Heart Disease

If skipping breakfast increases your risk of heart disease, than not skipping breakfast lowers it. At least, that’s what one monumental 16 year study following 26,902 male professionals between the ages of 45-82 claims.

Those who reported they frequently skipped breakfast had a “higher risk of a heart attack or fatal coronary heart disease … even after accounting for modest differences in diet, physical activity, smoking and other lifestyle factors.” The men who did eat their breakfast were 27 percent less likely to have a heart attack or die from coronary heart disease than the men who skipped this incredibly important meal.

The study also found that men who did not eat breakfast tended to be young, unmarried smokers who worked full time. Now that doesn’t mean skipping breakfast will lower the chances of finding your significant other nor will eating breakfast decrease your job opportunities. Rather, it shows that the lifestyles of these young men included not eating breakfast, which in turn leads to a greater risk of heart disease, obesity, high blood pressure, high cholesterol and diabetes.

So there you have it; eating breakfast will help you lose weight, make you smarter, improve your health, and possibly just save your life. The question is now, what do you eat?

Your Daily Dose of Dense Nutrition

Not all of us have the time to prepare a gourmet meal for breakfast. Some of us barely have time to find our keys, let alone brew a cup of coffee before we’re out the door and on our way to work.

But if you’re looking for a way to lose weight with a delicious, why not try a protein packed and nutrient-rich shake? They’re fast, easy to make, and their taste is only limited by your creativity. That’s why there’s Shakeology from Beachbody.

Not only can you whip up one of these delicious shakes in LESS THAN ONE MINUTE,Shakeology’s Your Daily Dose of Dense Nutrition that’s packed with incredible amounts of protein, antioxidants, phytonutrients, prebiotics, enzymes, and many rare superfoods from around the world that your body desperately needs and craves.* Plus, Shakeology helps to significantly increase your energy levels, as well as reduce junk food cravings.

And because Shakeology’s key ingredients are derived from whole food sources, your body will be able to easily absorb and utilize the nutrients you’re feeding it immediately.

http://www.gettingfittogether.com/3-benefits-of-eating-breakfast-backed-by-science/#!148

7 Tips for Busy Moms: How to Exercise at Home

When it comes to stay-at-home or work-at-home moms, knowing how to exercise at home is often not just a matter of timing, but setting your environment, arranging something for your children while you are exercising, and planning out both warm-up and recovery routines. With so much thought required for home exercise, many moms do not take the time to exercise, even though they know the health benefits: physical, emotional and mental. 

With the issues faced by moms in mind, these 7 tips will help you take the time to exercise without undue stress:

1. Schedule – There is a reason the best classrooms have regular periods every day, predictable activities and more. There is also a reason kids complain any time a new teacher or substitute messes with the plan. Schedules are comforting and predictable, and ensure that life will have some structure to work around. When you are beginning a home exercise routine, it is important that it becomes a part of your regular schedule. If you have school age children, fit it in in the morning after they have gotten out to school. With younger children, exercise during nap times or quiet time. 

2. Set the Environment – In the busy living spaces we call home, there is rarely space to set up a complete exercise room. But, moms can set the environment by putting exercise materials out by some open floor space. Pick space which will not interfere with other family activities when you do your regular exercising. 

3. Set Your Goals – Exercise is an important part of healthy living, but the vague goal of “being healthy” is rarely enough to overcome the challenges to a regular home exercise routine. What motivates you to workout needs to be measurable (lose 30 pounds, run a marathon) and have a time frame. Without the motivation from a great goal, you will not overcome your natural inertia.

4. Involve Others – As a parent, there are two groups of people who can help you exercise, free of charge. Friends and your family. Some moms don’t have enough time with their children, some don’t have enough time with their friends. Let that desire for fellowship push your daily activity. Whether it is planning that parent/child run your teenager has been begging you for, or taking a morning jog with a friend, the companion will inspire you to continue exercising, and vice-versa. With modern technology, you can not only connect with friends and family through home-based exercise routines, but also connect with nutrition and fitness coach on mobile computing devices. 

5. Regular Warm-Up and Cool-Down Routines – Often a big obstacle to in home workouts is the mental energy it takes to decide what to do. With regular stretching and warm-up routines at the beginning of your exercise, you will have time to calm down and focus on what your exercise goals are. With a regular cool-down routine, you will be able to take time to plan how to do the rest of your day, without stressing about how to cool down. Don’t forget that your cool-down and recovery program needs to include quick nutrition like a quality shake.

6. Plan Nutrition – From the cool-down recovery program to your regular meals and snacks, nutrition is a key part of any exercise planning system. Get rid of the sugary and fatty snacks: yogurt, nuts and fruit, and cheese are all healthy, easy alternatives to the candy and bagged goods (chips, pretzels, etc) which moms so often use. Our “101 Healthy Shake Recipes” is a great free resource for building your nutrition. 

7. Plan on Failing – Whether you are just starting home based exercise or are a pro, the secret to a great program is it makes you stretch. The important thing about stretch goals is you often don’t hit them. This is a positive thing: you can learn how to better plan, set more appropriate goals and gain better health. Do not beat yourself up when you do not hit your goals, when your exercise takes too much out of you or when family gets in the way. Rest, recuperate, learn, and get back in the saddle. 

An exercise at home routine is only one decision away, so why not start your work outs today?

http://www.gettingfittogether.com/7-tips-for-busy-moms-how-to-exercise-at-home/#!148

How To Get Fit Fast in 3 Easy Steps

 

Let’s face it, our New Year’s Resolutions don’t stick quite as easily as the weight does. With summer upon us and nearly half the year over, your beach bod may not elicit the ‘wows’ you had hoped for.

But don’t sweat it. There’s still plenty of time to shape up and get fit fast. Whether your goal is to lose weight, slim down, build muscle or gain strength, this guide will help you along on the way.

Step 1: The Diet

The diet – perhaps one of the most difficult actions to take in your fitness regime. Let’s discuss the foods you should be eating, rather than the meal choices that will compromise your progress. You want foods that are full of nutrients and protein that start slimming down your waistline the moment they enter your mouth.  Vegetables, fruits, lean meats, legumes, fish and low-fat dairy products build muscle, burn fat, and keep your body well-nourished and performing optimally.

Try to eat as many of the foods below:

• Salmon, tuna, and mackerel for muscle building proteins.
• Yogurt and cheese strengthen your bones and fire up weight loss.
• Spinach and kale to fight free radicals, improve muscle recovery.
• Beans and legumes to build muscle, burn fat, and regulate digestion.
• Beet juice for stamina, berries for satiety, grapefruit for metabolism.
• Leans meats like turkey to build muscle and strengthen your immune system.

These foods are chock full of proteins, nutrients, and health benefits to help you get into shape faster and your muscles roaring. It goes without saying ( but let’s say it anyways ) that burgers, fries, chocolate cake and the like should be eaten sparingly, or you’ll put right back on whatever weight you lost.

With that said, sacrifices at the dinner table aren’t enough. You’re going to need to get off the couch and move.

Step 2: The Cardio

To lose weight, you must create a caloric deficit, meaning your body needs to burn off more calories than it takes in. Cardio workouts are not only the best way to create a caloric deficit and shed some pounds, but it also encourages a healthy heart, improves blood circulation, and makes your body lean.

Whether you decide to bike around your neighborhood, get some miles in on the treadmill, or swim laps in a pool, you should aim for at least 30 minutes of cardiovascular activity to reduce the risk of heart disease and fight off any gains in weight. But if you want to get lean, you’ll need to double that time to start seeing results.

Remember, your options aren’t limited to the gym: mow the lawn, play with the dog, go dancing or clean up the house are great activities to help burn calories and keep you in shape.

Step 3: The Workouts

Now it’s time to get your body looking toned and fit. Adding strength training to your fitness regime will enhance your metabolism, improve your strength, while helping you get lean or gain muscle mass depending on the exercise. 

To sculpt your arms, upper back, shoulders and chest you’ll need to invest in some weights or head on over to your local gym. Bench presses, shoulder presses, lunges and dips are great ways to bulk up your muscles, spike your metabolism, and get a lot stronger.  Try to do some weight training 3-4 times a week on non-cardio days. Remember to start off light, gradually adding more weight to avoid injuries, and to take a day or two off to let your body rest.

To do some belly blasting and reduce those love handles crunches, sit-ups, air bikes and Russian twists will help flatten your midsection without the need for equipment. If these are a bit mundane for you, search or ask around the gym or web for tummy toning exercises that work just as well, if not better.

To top off your fitness regime, add some yoga to the mix for a bit of mind and body exercise. Whether you join a class or practice in your living room, yoga is a great way to improve your balance, flexibility and your overall health and well-being.

Staying Motivated

Getting fit requires discipline and motivation. Getting fit fast requires the same, plus an iron-will. But both start with the right mind-set. In fact, the only obstacle preventing you from a beautiful body and exceptional health is your motivation.

Getting fit alone can quickly get frustrating. Without the right guidance and advice it can even be dangerous. But support is there.

If you’re looking for the best place to get fit fast, Beachbody On Demand provides hundreds of online workouts proven to get you burn off calories and get you ripped. You can stream all the world-class programs right from your computer, get unique meal plans customized to your goals, and  connect with others, so you don’t have to do it alone.  

It’s a great way to stay motivated. On top of that, you’ll get your own personal coach for one-on-one guidance and support to help you get fit even faster.

http://www.gettingfittogether.com/how-to-get-fit-fast-in-3-easy-steps/#!148

The Six Things Necessary To Create Change

Do you ever wonder why you seem to never accomplish what you set out to do? Do you wonder why the motivation to change starts out fierce but soon fizzles off with excuses and then acceptance?

Consider this, maybe there is more to it then “will power” or “good luck.” May its more about having certain things in place in order change to happen. I believe with these 6 critical things, change will never happen... Let's see what they are....

1.  You have to believe it to achieve it

Belief – It always seems easier to get back to a place you once knew. If at one time you were fit and your ideal weight but lost your way you will likely have an easier time returning to that once great place because you knew it before. If you have never ever felt great about yourself and never at any time been at your ideal state then you likely don’t believe that is possible. You may try different things but if deep down you don’t “believe” you can be a certain way they tend to self sabotage. If you feel that no workout plan or program will ever work for you because you have not gotten the results you want prior well then guess what? It will never work for you! To change this you have to change your mind set. You have to look at things the way a child would. With a sense of wonder and curiosity and a very open mind. Let go of the idea that something will not work for you and BELIEVE that it will.

2.  Let go of comfort zones

Comfort – We tend to always go back to comfort zones. When the workout gets too “uncomfortable” or “hard” or when the meal plan gets too “complicated” we automatically go back to comfort. We are beings of habit, so our bodies and minds know how to quickly adjust to be comfortable again. You have to get UNCOMFORTABLE if you want to become comfortable with new results. Until we shift our definition of comfort our old ways and habits will ALWAYS continue to sneak in.

3.  Get really really selfish

“What is it for me” – I know for most of you, especially moms this one is really hard; however... there has to be a reward. You have to know why you are fighting the good fight. If you are trying to lose weight for someone else it will be very hard to make the change. You have to dig deep and really understand what is in it for you. I talk to clients all of the time who say “I want to get thin so I can look good, but I can’t stick to the plan”. I understand why! When you are curled up in yoga pants and hoodie on the couch with the a movie on and pint of Ben and Jerry's, looking good at that moment is not important to you! So, you revert back to “comfort”. The way to address this is to think about WHY do you want to look good? How will  it make you FEEL to reach your goal? Will it improve your relationship? Your business? Your life as a whole! Consider making a dream board to look at daily as a reminder to what is in it for you.

4.  Knowledge is power

Knowledge – You have to know what to do. Spend time learning and researching. Don’t just “follow a plan” learn why it is good and why it will work. Don’t take someones word for something. Rather, learn about it, understand it. When you understand why too much sugar is not great for you or why doing certain exercises a certain way are effective you will be more longer to commit and push past your comfort zone.

5.  Stop trying and start committing

Commit don’t try – Once you know what to do and how to do it, commit to it. Trying will never work. Commit and conquer.

6.  Consistency is everything

Consistency – The most important step at all is this one right here. You have to be consistent. It did not take you a short period of time to get off track. It can’t ALL be undone in a day, a week or a month. Be consistent, push through, commit to making things happen and a you new will emerge.

So there you have it.  Get those 6 things in place and hang on!!  …because your life is going to change for the better and take you places you could never imagine!!!

Excuses or Solutions…YOU Decide! And remember I'm always here to help you. :-)

10 Healthy Snacks for Weight Loss

Confession Time! I'm a HUGE snacker! I love to eat and find myself snacking a little more than I should.  Which is why I'm LOVING this list of 10 Healthy Snacks for Weight Loss. I'm happy to see some of favorite snacks on this list, as well as foods I always have in the house. I can't wait to try the baked zucchini chips.  Now I want to know... Are you a snacker too?

10 Healthy Snacks for Weight Loss

Is there such a thing as healthy snacks for weight loss? That is the million dollar question. Because let’s face it, we all snack. It’s just the way we’re put together. A little something can provide a much-needed afternoon energy boost. Unfortunately, snacking can also pack on the pounds. For this reason, most dieters avoid snacking. What if we told you that there are a number of good-for-you snack foods that won’t sabotage your healthy weight loss plan?

In the interest of slim snacking, we are pleased to present ten guilt-free snacks that won’t sabotage your weight loss plan. Each of these light and healthy snacks for weight loss offers taste and nutrition and no more than 200 calories:

Greek yogurt and berries

Dump the contents of a single-serving cup of plain, Greek-style yogurt into a pretty bowl. Top with one cup of raspberries, blackberries, blueberries or sliced strawberries. Drizzle with one-half tablespoon of honey and enjoy an indulgent treat that won’t weigh you down.

Hummus and pita plate ~ I love hummus and this is a staple in my house.

Slice one pita pocket bread into eight triangles. Scoop ¼ cup Mediterranean-style hummus onto a plate with twelve cherry tomatoes, six kalamata olives and one sliced cucumber for a light snack that provides flavor and fiber.

Apple slices with peanut butter ~ I'm lost without my PB, so this is another staple in my house.

Slice a crisp red apple into six wedges. Smear each wedge with a dollop of creamy or chunky no-sugar-added peanut butter for a nutritious mid-day snack that will hold you over ’til dinnertime.

Avocado with cottage cheese

Cut a ripe avocado in half and fill with 4 tablespoons of low-fat cottage cheese for a smooth snack that will take the edge off your hunger without ruining your diet. Save the other avocado half in a zip bag in the refrigerator for tomorrow.

Tuna and whole wheat crackers

Dress a half-can of water-packed tuna with thinly sliced shallots and minced celery and serve with six whole-wheat crackers for a protein-packed snack that provides a healthful dose of omega oils.

Air-popped popcorn

Not only is popcorn light and tasty, it’s also a lot of fun to eat. When popped without oil, popcorn is guilt-free and delicious. Enjoy three cups of unbuttered popcorn for a mid-day or midnight snack that won’t sink your diet plan.

Baked zucchini chips ~ Can't wait to try these.

Wash a whole zucchini and slice it into paper-thin disks. Toss with extra-virgin olive oil. Spread disks in a single layer on a non-stick cookie sheet. Sprinkle with sea salt, coarse black pepper and a generous dash of paprika. Bake at 450 degrees Fahrenheit for 25 minutes to make a yummy crisp snack that may offer significant health benefits.

Cottage cheese with cinnamon

Scoop a half-cup of low-fat cottage cheese into a bowl and top with several generous shakes of ground cinnamon. The cottage cheese will give you a nice serving of protein, while the cinnamon helps to process glucose in your system and prevent fat accumulation.

Note - I'm not a cottage cheese fan, so I substitute the cottage cheese for low fat ricotta cheese. The ricotta cheese will give you the same protein as the cottage cheese does.

Black beans and salsa

One-half cup of cooked black beans offers a whopping eight grams of fiber that can keep you from feeling hunger pangs for several hours. Top with tomato salsa and wrap in a raw corn tortilla for a tasty treat that will give you a boost of energy without ruining your diet.

Turkey-avocado wrap ~ Super yummy!

Super-thin slices of roast turkey provide protein your body can use. Wrap avocado wedges with turkey meat and dab with your favorite mustard for a wholesome snack that delivers a boost of energy without a lot of calories

There’s no good reason to starve yourself while trying to lose weight. In fact, in less than 30 seconds, an ultra quick healthy nutrition dense protein shake can stave off feelings of deprivation and keep your metabolism revved up. An active metabolism speeds weight loss, so moderate snacking can absolutely work with your diet and help you achieve your weight loss goals.

http://www.gettingfittogether.com/10-healthy-snacks-for-weight-loss/#!148

Turkey Burgers That ROCK!

With grilling season starting I had to share this AMAZING turkey burger recipe! I'd love your feedback on them. Enjoy! 

By Alice Conradt

Many people are used to DRY pre-made Turkey burgers that have no flavor and are nothing to write home about! Well this recipe will make you revisit (and re-think) picking up a frozen bag of burgers again! By making your own homemade Turkey burgers, you will get more protein, more flavor and a great juicy turkey burger in less time than it takes to thaw those frozen patties out. Plus, no preservatives, processed grains and fillers! We left out the breadcrumbs and substituted egg whites to bind the burgers together.

In this version, I serve it on a sandwich thin but my favorite way is to eat it as a lettuce wrap. Pile leaves of bibb or butter lettuce together to make a top and bottom “bun” and you will get additional veggies and extra crunch too!

I like to make extras and freeze the burgers after I cook them. They are easy to thaw and take for lunch or dinners in a pinch!

Turkey Burgers        (Serves 4)

• 20oz Package lean ground turkey
• 2 Cloves garlic – finely minced
• ½ of a small yellow onion (finely diced)
• 1 Tbsp balsamic vinegar
• 1 Tbsp Worcestershire sauce
• ½ Tbsp Sriraccha (these will not be hot)
• ½ tsp Salt
• ½ tsp black pepper
• 2 egg whites

Combine all ingredients in a bowl and mix thoroughly. Take a small amount of mixture out and fry on griddle to make sure it is seasoned to your liking… taste. (I always do this before making the whole batch).

**Adjust seasoning if necessary. Divide mixture in 4 to make (4) 5oz patties. Fry on griddle until cooked through (approximately 6-7 minutes per side).

 Burger toppings:

• 4 Oroweat Sandwich Thins (or) bibb/butter lettuce wraps

Bibb lettuce, tomato, onion slices, pickles and favorite condiments. (Be careful to limit your condiments to a few teaspoons, as they can add significant calories to your meal quickly).

http://www.gettingfittogether.com/turkey-burgers-that-rock/#!148

21 Day Nutrition and Fitness Challenge

Looking for 10 women who want to lose 10 POUNDS in 21 days or tone up or learn to eat in proper portions or learn to eat for your body!! If I told YOU that you can learn to eat in proper portions in 21 DAYs, 30 minutes a DAY work out program including a straight forward east to follow meal plan which uses a simple portion control system and tells you exactly what to eat…and you could lose 10+ lbs in those 21 days would you be interested? Have you wanted to learn how bikini competitors eat? Have you wanted to learn what they mean when they say abs are made in the kitchen? Email me to be considered!!! Accepting 10 new clients monthly. The tools you will learn in 21 days can be used for a lifetime or 42 days or how ever long you would like to continue eating well and feeling great!! WHAT DO YOU HAVE TO LOSE?

Email me at motivationbymichelle@gmail.com for more information, to go through goals, expectations and questions or ADD me on Facebook (the icon to the right) and message me there. I have a limited number of spots available each month and I will coach you through the entire program through a private group, daily check in, motivation and accountability. Look forward to helping you reach and CRUSH your goals!

Additional Information on the discounted 21 Day Fix bundle here: http://www.teambeachbody.com/shop/-/shopping/BCP21D160?referringrepid=251078 I am always about a GREAT DEAL or savings so I feel the need to share that you can save money and/or earn income by working on your own health and fitness goals.

Keeo Smiling

Michelle 

motivationbymichelle@gmail.com