Do This For :20 Seconds Today For Fab Abs + A$$ By Spring #MondayMotivation

First, the 30-Day Plank Challenge. How hard can it be...

15 Tips To Lose 15 Pounds in 2018. No Gym Membership Needed

Is weight loss at the top of your New Year's resolution list?

Below are 15 awesome easy to follow tips to lose 15 pounds in 2018.

1. Drink Up! Staying well hydrated will boost your metabolism by 3%! That's right, just drinking more water will knock a pound or two off in 2018. If you swap your sugary soda for water expect to lose even more. 

2. Don't eat dinner before it's done. Snacking while making dinner is dangerous. Before you snack on the shredded cheese or bread, take a big gulp of water. If that doesn't work, take another gulp. Studies show you can snack on 200 extra calories while cooking. Tasting your sauce is one thing, shredding a pile of cheese to snack on is another.  

3. Find a Friend.  Get a workout buddy to join you for one Yoga/Pilate/Spin class a week, with the goal of eventually getting out for three.

4. Pack a Snack. Pack healthy snacks of fruit, nuts or protein fiber bars to avoid hitting the vending machines and drive-thrus mid-day. 

5. Eat one less bite.  Where do you want that last bite of your meal, on your plate or ass? There's no need to stuff your guts, eating one less bite at each meal saves about 75-calories a day or 8 pounds weight loss a year. Add that to the 200 calories you cut out not snaking while cooking and your 15 pounds lighter. See, small changes make a big difference!

6. Set small goals- Don't focus on losing twenty pounds. Set a goal to lose one pound, twenty times. Small victories will continue to propel you toward your goal.

7. Stop dieting-To quote, Jullian Michaels, directly, "Everyone's like: 'Give up carbs!' 'Give up fat!' 'Wait, no, now I'm taking pills!' None are manageable long-term—and they destroy your metabolism." Starving yourself or cutting out a major food group is dumbassery. Diets end. Healthy lifestyles last. 

8. Create a diversion.  Studies show food cravings pass in about 10 minutes, so call a friend, paint your nails or knit an afghan until the craving passes. Or, you could drink a large glass of water.

9 Citrus slashes cortisol. Vitamin C inhibits the production of cortisol, a hormone that essentially tells your body to store fat. Suck down grapefruit slices on the way to the office, or pack a cutie for you too! 

10 Lean protein lunches. Lean protein helps you stay fuller for longer; it has the amino acids that are the building blocks of muscle. Pack turkey or chicken into a whole grain pita with lots of veggies. 

11. Can the crap!  Clean out your pantry of all trans fats and unhealthy sugars and swear them off!  Don't let that shit cross your threshold again in 2018. Create a healthy grocery store in your kitchen to make healthy choices easy.

12. Stand up for weight loss. Standing burns 1.5 more calories than sitting. Reason #44 to get your ass off the couch. Walk around, or in place for 20-minutes while on the phone checking email or playing Candy Crush.
  
13. Eye-level layering- Keep healthy snacks at eye-level in the refrigerator and put on display on the counter.

14. Portion control is key. Think of eating the portion for the size you want to be; Small, Medium, Large or Extra Large?  

15. Brush away temptation. When you finish dinner run right to your toothbrush. Studies show people were much less likely to snack after dinner once their teeth were brushed.

Bonus: Want to really jumpstart your 2018? Try my 30/30 Challenge! Click Here. 



Do you have any awesome tips to add?

Be Your Best You In 30-Days Or Less! #30DayChallenge

The temperatures are plummeting, the trees are starting to show their beautiful colors, and I made the best beef stew with made-from-scratch Everything Bagels and turkey chili with jalapeño cheese cornbread last week. Oh, yes, the cold air and comfort food are taking over my life. If I was in my early 20s when I could eat and drink anything I wanted and still be a size 4 I'd be stoked for comfort food and cornbread, unfortunately, since crashing into my 30s, everything I put in my mouth shows up on my ass, five minutes later. 

UGH! 

Long story short, it’s time to kick off the third annual winter season 30-Day Challenge: Beat Holiday weight gain before it beats you! If you’re a long time reader then you know how the 30-day challenges work. If not, get ready to have your life changed in 30-days. Actually, it’s more like 14 days. You’re gonna love this!

Today it is my honor, for the third year I row, to partner with TeaMi Natural Tea Blends (and other amazing stuff!) to kick off my Fall/Winter 30-Day Challenges! All opinions are my own. 

The first 30-day challenge requires a two-step approach. 

Step 1: Detox to get you clean, lean and ready for jeans. 

For the third year in a row, I’m sticking to my trusted and beloved, TeaMi 30-day Detox. There is no better, healthier, tastier, tea detox. At least not that I've ever found and I’ve been a tea detox devotee for about 15 years. 

All Natural Ingredients: 

TeaMi Skinny Tea: Oolong, Yerba Mate, Lime leaf Extract, Lotus leaf, Ginger

Root, Dandelion leaf, Rhubarb Root.

Teami Colon Cleanse Tea:

Senna Leaf & Root, Hawthorn Berry Extract, Lotus Leaf, Lime Leaf & Extract, Psyllium Husk Seed, Phaseolus Calcaratus Seed, Rhubarb Root, Poria Cocos Stem Bark, Valerian Root.

The Teami Detox Tea Pack includes:

• 30 day supply of our Skinny loose-leaf tea
• 15 colon cleanse tea bags

TeaMi Detox will completely change how your body looks and feels in just 30 days!

• Boost your metabolism
• Start burning stored fat
• Calms muscle spasms and muscle tightness
• Naturally, raise energy levels
• Detox your internal organs
• Reduce Bloating
• Improve skin complexion
• Flush out harsh toxins
• Fix digestive issues

The program is a super fast, healthy weight loss blast that takes minimal effort. It's as easy as drinking a cup of 'Skinny tea' every morning and then every other night, a cuppa Colon tea before bed. Thirty days later, you will have lost a stupid amount of weight and most of all, you’ll be feeling great about yourself. Which, in my experience, has led to making much better choices around the holiday food table.  Unless your doctor says otherwise, DO THIS!

TIP: If you suffer from the mid-day rut and mindless snacking that comes with it, the TeaMi ALIVE Natural Tea Blend will solve that problem instantly. No more coffee jitters. LOVE LOVE LOVE this tea!!!! All Natural Ingredients: Ginger, Honey, Lemongrass, Green Tea!

There are a host of reasons I LOVE LOVE LOVE The Alive Tea:

Benefits may include:

• Eliminating Chronic Exhaustion 
• Boosting Metabolism 
• Heightened Focus & Concentration
• Increasing Energy Levels
• Relieving Muscle Pain & Inflammation
• Purifying the Colon
• Increasing Blood Circulation which Improves Skin Complexion
• Detoxing of the Kidney & Liver
• Decreasing Migraines
• Relieving Discomfort from Stomach Cramps

Step 2: 30/30 walking challenge to get you active, sleeping better and off the cold-comfort couch. 

The second part is my favorite, the 30/30 Walking Challenge. This 30- day challenge requires you to walk 30-minutes a day, for 30 days. You could do two 15-minute walks, too! 

 I personally lose about 10 to 12 pounds on this challenge alone, but people who have more weight to lose, I’ve known to lose up to 22 pounds! The Aussie is a week ahead of me! What's more annoying, if I don't do the Tea Detox with the walking challenge he will lose TWICE as much as me.


MEN.

I’m not kidding. Diligently stick to the detox and walking challenge for 30-days and you will be a completely changed person inside and out. 

Please, do this. I know you’ll thank me. 

Every year I have many readers who do! And my favorite part is that throughout the year, I receive emails and photos of members of this community doing their own 30-day challenges. (Alissa, thank you for getting your entire office involved!) I’m serious, once you start your first 30-day challenge, you’ll never stop. The possibilities are endless. Focus on a different aspect of your mind, body, and soul each month, and at the end, you will be better for it. 

To get your hands on my beloved TeaMi 30-Day Detox and mid-day rut buster ALIVE tea, go here. Use code: April15 at checkout for 15%!! 

Start this weekend, and by Halloween, you will be down a dress size and by, Thanksgiving, possibly two! Remember, it's far easier to keep the weight off then burn it off later.


For more information about the 30/30 walking challenge and tips to incorporate more activity into your day go, here.

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How To Meditate Your Way To Peace and Calm #MondayMotivation

Ten years ago, a physical therapist recommended meditation as a way to heal and help with pain management after a car accident. So, I gave it a try. Many, many tries.

I've tried focusing on my Breath.

I've tried saying 'ONE' over and over again.

I've read the books.

I've tried guided meditation on my iPhone with an app.

I've tried everything, but my brain won't shut the Phuck up long enough for me to get the job done.

The trouble is, I have such a hard time quieting my anxiety brain long enough to reach the inner peace I hear so much about. I've also been pretty random about meditating. I try for a few weeks, and then I give up when I get frustrated.

Then, I get into a rut in my life where I'm desperate to try anything to find some inner peace, so I try meditating again.

After 10 years, I still haven't given up.

Why?

Because, I've managed to actually pull it off a few times, and just like everyone said, it was amazing.

Between the testimonials and my experience, I will try to conquer meditation for the rest of my life if I have to. There really is something to it, and being that I've declared 2016 the year I push negativity out of my life and fill it with positivity, I'm making meditation a priority. The spiritual and scientific proof is too overwhelming not to.

MANTRA:  I will learn to meditate in 2017

I'd love to know if you meditate, How you do it? Have you been meditating for a long time, do you love it? Are you new to meditation? Are you having the same problems that I am?

Just 20-Seconds Today Will Lead to Fab Abs By Spring!

First, the 30-Day Plank Challenge. How hard can it be...

What do you think? Can it be done? Can you go from planking for 20-seconds to 4.5 minutes in 30 days?

I can. I bet you can too...

NOTE:

Abs aren't your problem area? Try this 30-Day Squat Challenge, instead. Or, in addition to the 30-Day Plank Challenge.

Whatever you do, take time for you and your overall health in March, and feel good about it!

NOTE:  To read more about the 30/30 challenge or to see the clip from the Doctors Show outlining the original 30/30 Walking Challenge, CLICK HERE!

12 Ways To Beat Winter + Holiday Weight Gain

Today I am partnering with the makers of the Easy@Home Digital Bluetooth Body Fat Smart Scale, to share 12 Ways To Beat Winter + Holiday Weight Gain, all opinions are my own.

Already feeling the holiday weight gain creeping up on you? Cold weather got you couched? it's ok, the holidays and winter are skinny jean sabotagers. I an effort to not bust our of my fat jeans before the end of the year, I did a little research for fast easy ways to not only keep off the winter + Holiday weight gain but, make small lasting changes that lead to a sustained, healthy lifestyle. Below are my 12 easy ways to make small steps towards big sustainable results!

1. Hydration is KEY!  You hear it all the time, Aim for eight glasses of water a day. After all I read, and the conflicting ideas about how much water you should actually be drinking a day, for the purposes of this list, and general health, Iat the very least have a glass of water before EVERY meal. This help's curb calorie intake and boost metabolism by 3%! Also, your skin will thank you. Staying well-hydrated reaps benefits you inside and out. 

2. Don't eat dinner before it's done. Snacking while making dinner is dangerous. Tasting your sauce is one thing, shredding a pile of cheese to snack on is another.  Studies show you snacking while cooking can lead to 200 extra calories. TWO-HUNDRED!  Before you snack on the shredded cheese or bread, take a big gulp of water. If that doesn't work, take another gulp. 

3. Find a Friend.  Get a workout buddy to join you for a walk or class (Yoga/Pilate/Spin...) once a week, with the goal of eventually getting out for three. 

4. Pack a Snack. Starving yourself creates a metabolism then coupled with a vending machines or drive-thrus binge-fest, is the fastest way to pack on unnecessary pounds. Avoid the vicious cycle by keeping healthy snacks at your fingertips like fruit, nuts or protein/fiber bars.  TIP: Keep healthy snacks at eye-level in the refrigerator and out on display on the counter. Or keep a "snack list" on the refrigerator to remind you of the healthy snacks, to keep you from grabbing the not-so-healthy ones.




5. Set small goals- Don't aim to lose 20 pounds. Aim to lose one pound 20 times! Studies show, meeting small goals is enough to propel you forward to the next. While setting large lofty goals can set you up for an almost immediate failure. 

6. Stop dieting-To quote Jullian Michaels directly, "Everyone's like: 'Give up carbs!' 'Give up fat!' 'Wait, no, now I'm taking pills!' None of them are manageable long-term—and they wreak havoc with your metabolism! Because you're either starving yourself or you're cutting out a major food group. Then you go back into weight-gain mode, but it's even worse, because your body has adjusted to all that crazy fad crap." Diets end. Healthy lifestyles last. Small steps will lead to a healthy forever.

TIP: Eat Lean protein to stay fuller for longer. Pack turkey or chicken into a whole grain pita with lots of veggies for lunch and you just might not launch your usual 3pm assult on the vending machine .

TIP: Leave the last bite on your plate to keep it off your ass.  One less bite saves about 75-calories a day or 8 pounds weight loss a year! So if you're full and trying to be polite and clean your plate, don't! This theory always makes me think of my grandmother. She once told me, A Lady always leaves her last bite. It's stuck with me forever, and something I actually do practice. Especially when eating out.

7. Citrus slashes cortisol. Vitamin C inhibits the production of cortisol, a hormone that essentially tells your body to store fat. Suck down grapefruit slices on the way to the office, or pack a Cutie in your lunch too!

8. When you feel Snacky, ask yourself, Am I really Hungry? Studies show food cravings pass in about 10 minutes, so call a friend, paint your nails or knit an afghan until the craving passes. If you are just feeling snacky out of bordeum. Set a timer, telling yourself you can eat in ten minutes. In the meantime, DRINK WATER! 

9. Can the crap! Clean out your pantry of all trans fats and unhealthy sugars and swear them off!  Don't let that shit cross your threshold again starting 2017. See how long you can last. The goal is to  create a healthy grocery store within your kitchen to make healthy choices easy.

10. Stand and deliver results. Standing burns 1.5 more calories than sitting. Reason #44 to stand while on the phone, checking email or playing Candy Crush.

11. Portion control is key. It's as easy as considering this before every meal: Think of eating the portion for the size you want to be; Small, Medium, Large or Extra Large? The make a plate accordingly.  

TIP: When you finish each meal, brush your teeth! Studies show people were much less likely to snack after dinner once their teeth were brushed.

12.  Create Accountability. It's important to own your weight and body shape, and be accountable for the choices you make regarding both. I am a HUGE fan of weekly weigh-ins. In fact, I think that has a lot to do with why Weight Watchers has been such a successful program. Combine weigh-ins with the magical things "Smart Scales" are capable of these days, and you've got a true quantifiable picture of your health and weight loss.  I LOVE the Easy@Home Digital Bluetooth Body Fat Smart Scale (with App for iOS and Android!) 

Since receving the scale two weeks ago, I actually threw my old scale away. I will never ever be able to use another scale again unless it;s a smart scale. HOLY CRAP!  I keep telling friends I know more than I ever wanted to know about my health, and that I feel liek I have an evil personal traner I have to answer to almost daily. If you've never had one, a Bluetooth Body Fat Smart Scale creates accountability (and guilt!) like you have never known. Want to really track your weighloss goals EIGHT different parameters that directly affect your weight loss and overall health? GET THIS SCALE!!!! You can learn more about the Easy@Home Digital Bluetooth Body Fat Smart Scale, here.

• Measures: Body Weight, Body Fat, Body Water, Muscle Mass, BMI, BMR(KCAL), Bone Mass and Visceral Fat.
• Using Bluetooth technology, the scale seamlessly uploads the measurements to the corresponding App that can be downloaded on iOS or Android smartphone or tablet.
• High precision sensors measure in increments of 0.2 lb./0.1 kg; ITO layer provides a metal-less surface and higher sensitivity
• The large tempered glass top is safe and supports up to 400lbs; 4.3" backlit LCD display with extra large numbers
• Smart step-on technology and auto shutdown; Operated by 4 AA alkaline batteries (Included) ; Satisfaction guaranteed with a 1-year warranty

**I received the above Easy@Home Digital Bluetooth Body Fat Smart Scale free for the purposes of review. All opinions are my own. It really is a super cool scale!