In this episode: 
The truth about getting in shape, foods for fat loss part 2, and the leg curl using the stability ball video.

MOTIVATION
Sometimes, we need to just accept the truth that fat loss is not easy. If it was then everyone would be in great shape! Don't be fooled by advertisements, infomercials or diet plans.  You’re not going to lose fat by taking a pill, going for an easy walk, lifting light weights for 15 minutes, or doing steady cardio on an elliptical.  Cutting calories  and eating only low fat foods won't lead to sustainable fat loss either.

To lose weight and get in shape, you need a lifestyle approach to fitness. One that incorporates the right foods, the right workouts and the right mindset!  Mindset plays a big role, larger than most of us ever realize. My podcast originally stemmed from realizing that there is still much misinformation about weight loss and fitness. When I owned my gym, I was shocked at how many of the members believed the false advertisements, commercials and things their “friends” said or did to lose weight. The facts about losing weight and getting in shape were completely foreign to them. The fact that these myths still existed, made it clear to me that people need help sorting through unsupported concepts, skewed advertising and half-ass ideas about how to lose weight and get in shape.


As we approach the close of another year, I hope that my podcasts have shed light on some of the fitness myths that you may have heard and helped you get on the path to creating the body you want and keeping it!  I know that what I teach works and that was reinforced today when I went to the gym for a little workout after being very sick the past week. I had no workouts for over a week, poor sleep and eating habits due to congestion and coughing and was not expecting to be able to do much as the gym. I was pleasantly surprised that I was strong and at about the same level as before I got sick! I credit the fitness lifestyle along with a focus on weight training rather than cardio as the key to staying in shape in spite of a layoff and illness.

Oh, and did I mention there was plenty of Halloween candy for me to test while I was sick? Yup, and I still maintained! I may have babbled on about this in the podcast, not sure what the sinus medicines were doing to my brain! I wanted you to know that is it possible to achieve this type of conditioning and that I am no different than you!  If I can do it, so can you!

It's also the time of year to review your goals! I know there is one of mine that won't get done this year. I'm not worried, I'll make a new plan to achieve it sooner than later.  Sometimes we drift off to other places when on the path to a goal.  Sometimes we find that goal wasn't the important part of the journey!  Take a look at what you have accomplished this year. See that glass as "half full".

Sure, I wanted to compete or at least get in shape for a competition this year, but it didn't happen. That doesn't mean it will never happen, just not in the year 2013.  But that is not a failure, since there are many things that I did accomplish this year:
There's much more I can list, but you get the idea! Share your accomplishments from this year (so far)! Post them on the FitGirlUSA facebook fanpage! I'd love to read them all!

Just remember that getting in shape isn't easy, but is possible! A lifestyle approach that can be MAINTAINED and produces more enjoyment than stress is the key to success!

NUTRITION
Continued from last podcast: Foods for fat loss, part 2.
There are actually many foods that you can add to your menu plan to help you lose fat and get a lean, tight body. Regular workouts, along with a solid eating plan will get you in shape faster while still having plenty of energy and motivation! There are many of such foods, and today we will cover three more of these top “Foods for fat loss.”

Fat Loss Food #1: Nuts: Especially Walnuts and Almonds.
Nuts are high in antioxidants, protein, fiber, and healthy fats, and research shows that supplementing the diet with them can significantly improve body composition. They not only increase the metabolic response to eating, but they increase feelings of satiety and blunt hunger—the hormone leptin has been found to be higher in people who eat nuts daily. Walnuts may be the healthiest nuts because they are typically eaten raw with the skin on, which increases their antioxidant content. Almonds also top the list of fat burning nuts because of their high protein and fiber content, and they contain a lot of vitamin E that supports detoxification.

Recommendation: Eat a serving of nuts a day, in conjunction with a high-protein healthy diet, can produce significant fat loss and help you feel satisfied.

Fat Loss Food #2: Eggs
Eggs are an excellent protein source and provide a nice dose of choline. Choline protects the liver from accumulating fat and is the precursor to the energizing neurotransmitter, acetylcholine. Increasing acetylcholine levels can increase growth hormone, which is a potent fat burner.

Eggs are very versatile and filling.  Have them for breakfast or a snack or on a salad. You get a nice boost in metabolism on account of the thermogenic effect of eggs high protein content.

A study showed that eating 12 eggs a week didn’t increase LDL cholesterol at all, and when exercise was done, the high egg intake improved the participants’ ratio of good to bad cholesterol to the same degree as a group that ate no eggs.

Recommendations: Have a several eggs a few days a week to increase your protein and choline intake.

Fat Loss Food #3: Avocados
 Avocados have a healthy fat and are a great way to get fats in your diet!  A recent review of foods that can treat obesity and prevent diabetes wrote that the “avocado has tremendous antioxidant capacity,” and has been shown to completely eradicate chronic inflammation related to high body fat in mice. Adding avocados the diet of the mice allowed for them to lose fat and have better insulin sensitivity over time.

Recommendations: 
Occasionally include avocados in your diet. Depending on your other fat intake, eat them a few days a week. One avocado contains 250 calories, 10 g of fiber, 15 g of monounsaturated fat, 4 g of protein, and 20 essential nutrients.


TRAINING
Watch the video or download it to learn how to use the stability ball to strengthen the hamstrings.  This exercise hits the core and abdominals as well as the glutes! In the podcast, I tell you variations to use if a full set is too difficult.


Create new habits and new thoughts. Get "Mindset Makeover," available at The Book Patch.com 


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