I ask for your forgiveness!
I haven't been on to blog in a few weeks. Bad Raven, bad Raven!
Well in the past couple of weeks I have been working on what will be next for Chiseled Chicks. So, I have a couple things happening.
I will be starting small group strength training at a studio in Alsip,IL. There will be 6 week sessions of total body conditioning. No cardio, per se (you know you can get the cardio effect if you are moving quickly between exercises) but strength training via bands, dumbbells and body weight. A muscle promoting nutrition plan and before and after body fat testing plus measurements will be done. This is for you Chiseled Chicks that want to transform your body and create some curves where you have never seen curves before. This is your real solution to, "I just wanna tone up". This will begin mid June through the end of July. Classes limited to 5 participants.
Next is Fit Chicks Boot Camp! I will be holding three sessions per week. One will be at the infamous Swallow Cliff in Palos Heights while the other two locations are to be determined. Sandbags, battle ropes, agility drills, core work..... you name it and it's being done! And YES WE WILL BE HITTING THOSE STAIRS!!
Finally, I will be offering 30 minute personal training sessions at the Alsip studio. Previously I was travelling to my clients' home and that made the cost a little higher, but with a steady spot to train at, I can reduce my prices a little! YAY!
If you aren't excited, then you should get excited. I am. To join my email list send me an email at chiseledchicksfitness@yahoo.com
I can't wait to see your face this summer. It's never too late to get CHISELED!
Have an awesome day!
Rave~
Wednesday, May 29, 2013
Thursday, May 2, 2013
Operation Return To Sexy: Two things you need
So in our efforts to enhance our sexy or get toned, lose weight, trim up (whatever you want to call it) we will need to improve our diet and get active. We have already discussed getting our nutrition right. Now lets talk about the physical component of it all.
Now you can lose weight without exercising...YES YOU CAN!! But without the exercise, you will lose muscle and the shape of your body will stay the same. So if your goal was to tone up, diet alone WON'T do that. But if you need to take off the pounds changing the diet IS a MUST!
There are a lot of programs out there that you can buy P90X, Insanity, Zumba, etc. They can all work too. But everyone can'[t (and won't) do everything. The trick is two things...
First, an ENJOYABLE ACTIVITY. In order to stay consistent with something you have to like it. It's just like that boyfriend you figured out you didn't like that much. After you figured out he wasn't IT, you broke up with him and pushed on!! You may have to try a few things before you find the one thing that you enjoy doing most days of the week. For some it will be running while others it may be hardcore metabolic training or weight training. The activity has to be enjoyable to you because this process is not a quick one. Now yes, you can switch up things (which is recommended) but for those that can only afford one thing or only have time for one thing, make that one thing ENJOYABLE.
Second, YOU MUST BE CONSISTENT!! I cannot emphasis this one enough. At times our body gets stuck, so we want to stop. Or the results haven't even started so we give up. You must be consistent. Consistent with your intensity and frequency. If you plan out your week in advance this can help. If you set an appointment with a workout buddy , sign up for a class or get a personal trainer, that can help too. But you have to KEEP GOING!! If consistency is hard for you, try scaling back to only 2 or 3 workouts a week. Your results may be slower but they WILL come. That small success in keeping your promise to yourself can help you to increase the frequency and keep you consistent.
Everyone should shoot for at least 3 moderate-to-high intensity workouts per week. In those three workouts, they should be 30-60 minutes long and it should require you to work hard. I feel that at some point during every workout, you should have to whip out some positive self talk because that's the only thing that will keep you from quitting. You have to work for it, kid!
Operation Return to Sexy is back next week with more food tips and a work out for you!!
In the meantime, stay Chiseled Chicks!
Now you can lose weight without exercising...YES YOU CAN!! But without the exercise, you will lose muscle and the shape of your body will stay the same. So if your goal was to tone up, diet alone WON'T do that. But if you need to take off the pounds changing the diet IS a MUST!
There are a lot of programs out there that you can buy P90X, Insanity, Zumba, etc. They can all work too. But everyone can'[t (and won't) do everything. The trick is two things...
First, an ENJOYABLE ACTIVITY. In order to stay consistent with something you have to like it. It's just like that boyfriend you figured out you didn't like that much. After you figured out he wasn't IT, you broke up with him and pushed on!! You may have to try a few things before you find the one thing that you enjoy doing most days of the week. For some it will be running while others it may be hardcore metabolic training or weight training. The activity has to be enjoyable to you because this process is not a quick one. Now yes, you can switch up things (which is recommended) but for those that can only afford one thing or only have time for one thing, make that one thing ENJOYABLE.
Second, YOU MUST BE CONSISTENT!! I cannot emphasis this one enough. At times our body gets stuck, so we want to stop. Or the results haven't even started so we give up. You must be consistent. Consistent with your intensity and frequency. If you plan out your week in advance this can help. If you set an appointment with a workout buddy , sign up for a class or get a personal trainer, that can help too. But you have to KEEP GOING!! If consistency is hard for you, try scaling back to only 2 or 3 workouts a week. Your results may be slower but they WILL come. That small success in keeping your promise to yourself can help you to increase the frequency and keep you consistent.
Everyone should shoot for at least 3 moderate-to-high intensity workouts per week. In those three workouts, they should be 30-60 minutes long and it should require you to work hard. I feel that at some point during every workout, you should have to whip out some positive self talk because that's the only thing that will keep you from quitting. You have to work for it, kid!
Operation Return to Sexy is back next week with more food tips and a work out for you!!
In the meantime, stay Chiseled Chicks!
Sunday, April 21, 2013
Operation Return To Sexy!
Summer is almost here! It's funny that we can say that and we have hardly felt spring here in the Midwest! Anyway, summer IS almost here. It is almost time to plan those trips to the beach, water parks and those summer festivals. But there is one caveat....you are looking your best or you aren't looking like you thought your would. In comes Operation Return To Sexy!!
OK so the most fool proof (yet most difficult) way to take off pounds and lose inches is to CHANGE YOUR DIET!!
So today's edition is about getting your sexy back through your diet. If you can start this week and stick with is for 6-12 weeks you will see and feel a change. You will be ready for your summer wear and yes, go ahead and purchase the swimsuit or dress one size lower....
First the key is to pay attention to what you eat. If you you eat too much, you need to eat less. If you eat too little, you are stunting your progress. FOOD is FUEL. We are to EAT to LIVE, not LIVE to EAT!
My first tip is called DECRESCENDO...eating LESS as the day goes on. We usually increase our meal size as the day progresses, when our energy needs tend to be LOWER later in the day. Eat a large breakfast, medium lunch and small dinner.
Second tip FILL 'ER UP!! Drink water or another noncaloric beverage BEFORE you begin your meals. This is an attempt to fill you up so you don't overeat.
Thirdly F's, V's and Proteins! Your plate should be filled with half fruits and vegetables...EAT THEM FIRST!! Then move on to your protein source. This should be about the size of the palm of your hand. Finish out with a fist full of starch IF you have the belly space.
Fourth, enjoy a low fat dairy food 1-2 times per day. There are a few research studies that prove that dairy can assist with weight loss. Whether it is the protein and subtle fat that keeps one full or the mineral calcium (which has been linked to help weight loss), it has been shown that dairy can help and not hurt weight loss efforts. Try Greek or regular yogurt or a cheese stick. Pair it with a piece of fruit for a filling snack 1-2 times a day. Of course this is only if you aren't intolerant of lactose.
Fifth and final....JUST BE CONSISTENT! Nothing will work for you if you only do it for 2 weeks. Be real with yourself and understand that it will take time, preparation and patience for ANY plan to work.
Until next time, stay Chiseled, Chicks!
OK so the most fool proof (yet most difficult) way to take off pounds and lose inches is to CHANGE YOUR DIET!!
So today's edition is about getting your sexy back through your diet. If you can start this week and stick with is for 6-12 weeks you will see and feel a change. You will be ready for your summer wear and yes, go ahead and purchase the swimsuit or dress one size lower....
First the key is to pay attention to what you eat. If you you eat too much, you need to eat less. If you eat too little, you are stunting your progress. FOOD is FUEL. We are to EAT to LIVE, not LIVE to EAT!
My first tip is called DECRESCENDO...eating LESS as the day goes on. We usually increase our meal size as the day progresses, when our energy needs tend to be LOWER later in the day. Eat a large breakfast, medium lunch and small dinner.
Second tip FILL 'ER UP!! Drink water or another noncaloric beverage BEFORE you begin your meals. This is an attempt to fill you up so you don't overeat.
Thirdly F's, V's and Proteins! Your plate should be filled with half fruits and vegetables...EAT THEM FIRST!! Then move on to your protein source. This should be about the size of the palm of your hand. Finish out with a fist full of starch IF you have the belly space.
Fourth, enjoy a low fat dairy food 1-2 times per day. There are a few research studies that prove that dairy can assist with weight loss. Whether it is the protein and subtle fat that keeps one full or the mineral calcium (which has been linked to help weight loss), it has been shown that dairy can help and not hurt weight loss efforts. Try Greek or regular yogurt or a cheese stick. Pair it with a piece of fruit for a filling snack 1-2 times a day. Of course this is only if you aren't intolerant of lactose.
Fifth and final....JUST BE CONSISTENT! Nothing will work for you if you only do it for 2 weeks. Be real with yourself and understand that it will take time, preparation and patience for ANY plan to work.
Until next time, stay Chiseled, Chicks!
Friday, April 12, 2013
Just to it!
OMG Chiseled Chicks, it has been a long time since I have written anything. But I am back! Some great things are about to happen that will benefit all of my clients and those wanting to become a client. Stay tuned for info on my outdoor Fit Camp coming next month AND my studio location. Although the studio is a ways off, it will be a nice and small place to get your chisel on and increase your sexy! Enough of that...
Now on to the business......
Today I want to talk (briefly) to you about setting your goals and just doing it!
Often times we can talk ourselves out of a good thing by over analyzing, mulling things over too long and asking for too many folks' opinion. I know this because I do it. Often. Of course it is only natural to want to be able to control outcomes in our life, but that very desire to be in control can be a sign of fear and fear is debilitating! Sometimes we have to just go for it, keep our eyes on the prize and roll with the punches.
False Evidence Appreaing Real
There are some out there that don't dare start a weight loss program or set a goal to run a race or do a competition because ultimately they can't control how it turns out. So they never "just do it". The most exhilarating part of having a goal and just doing it, is actually the journey...not the destination. You can plan out your program, meals, etc all you want but there is nothing that guarantees a loss at the end of the week, a seamless race day or a trophy from that contest. But one thing is for sure. As you push through the process from day to day, you are building discipline, confidence, problem solving skills and becoming a better YOU.
So challenge yourself to do and be different than your past. Set that goal. Put forth the effort. Enjoy the ride. Learn some things. AND JUST DO IT! Because you are worth it!
Next......Nutrition Tips to help you return to your sexy by summer!
Now on to the business......
Today I want to talk (briefly) to you about setting your goals and just doing it!
Often times we can talk ourselves out of a good thing by over analyzing, mulling things over too long and asking for too many folks' opinion. I know this because I do it. Often. Of course it is only natural to want to be able to control outcomes in our life, but that very desire to be in control can be a sign of fear and fear is debilitating! Sometimes we have to just go for it, keep our eyes on the prize and roll with the punches.
False Evidence Appreaing Real
There are some out there that don't dare start a weight loss program or set a goal to run a race or do a competition because ultimately they can't control how it turns out. So they never "just do it". The most exhilarating part of having a goal and just doing it, is actually the journey...not the destination. You can plan out your program, meals, etc all you want but there is nothing that guarantees a loss at the end of the week, a seamless race day or a trophy from that contest. But one thing is for sure. As you push through the process from day to day, you are building discipline, confidence, problem solving skills and becoming a better YOU.
So challenge yourself to do and be different than your past. Set that goal. Put forth the effort. Enjoy the ride. Learn some things. AND JUST DO IT! Because you are worth it!
Next......Nutrition Tips to help you return to your sexy by summer!
Wednesday, February 20, 2013
Workout Wednesday
I figured I will give the Chiseled 5 a break and give you an actual workout. This one should be a challenge yet fun. If you work with a moderate set of dumbbells and and a decent speed, you will get a great total body metabolic workout. Get. Er. Dun.
Work Out Wednesdays!! Grab a set of dumbells and get with this!!
Warm Up w/
10 Inchworms
10 squats
10 jacks
repeat for total of 4 sets
Dumbbell Workout
Perform in a circuit (one after the next with minimal to no rest)
5 times through 12 reps each exercise
... Modify as needed
Arm Curl to Shoulder Press
Dumbbell Squat
Upright Row
Alternating Front Lunge
Push up
Mountain Climber
Bicycle Crunch
Air Humps (hip bridge-place one or both dumbells on pelvis to increase intensity)
Warm Up w/
10 Inchworms
10 squats
10 jacks
repeat for total of 4 sets
Dumbbell Workout
Perform in a circuit (one after the next with minimal to no rest)
5 times through 12 reps each exercise
... Modify as needed
Arm Curl to Shoulder Press
Dumbbell Squat
Upright Row
Alternating Front Lunge
Push up
Mountain Climber
Bicycle Crunch
Air Humps (hip bridge-place one or both dumbells on pelvis to increase intensity)
Use youtube as a resource for exercises you arent familiar with.
In March, I will begin posting workouts along with short videos for you!
Fun times ahead!
Live for today, it's the only day you got!
Rave~
Thursday, February 14, 2013
Chiseled 5: Essential Pieces for Home Workouts
Some of you may go to a gym, well lemme rephrase that. Some of you may have a gym membership, but you don't go all that often. Sometimes the hassle of the workday, changing clothes, drive to the gym, then figuring out what to do when you get there can be TIRING! And actually some of us like to just be in the comfort of our own home when we sweat and grunt. There is absolutely nothing wrong with getting your workout on at home. I do it for 4 out of my 5 workouts per week. The key is having the essential pieces to do a full body workout and the dedication to keep to a schedule.
Here are the essential pieces for your home workouts:
Dumbbells: You will need 2-3 sets at least. If you are just starting I will suggest 5lbs and 8lbs. If you can carry a gallon of milk you can lift 8 pounds. When you are stronger, you can increase to a higher weight or even double the weights for some exercises. Dumbbells are probably the most versatile equipment that allows us to use them in various positions for plenty of exercises.
Exercise Ball: Yes one of those big balls! These can be used for just sitting around watching television, but I'd like to see it used in place of a bench. Use it to add a stability challenge to your workout, which will increase the number of muscles that work isometrically (without movement). Improve your balance and core strength by doing your crunches, push-ups or hip lifts on the ball.
Stopwatch or Timer: You likely have one of these on your phone or you can simply download an app. The stopwatch is essential because it it great for helping you keep track of the length of your workouts and rest periods during sets. Sometimes just counting reps gets boring, so setting your workout in a circuit/interval type of format will break monotony and help you push further. Try setting your timer for 30 minutes of work then 15-30 seconds of rest for 4-5 rounds. Do push-ups first. When you finish that one do lunges or jump squats (pick any exercise you like).
Resistance band with handles: Bands are so versatile! They are also very portable so you can take your workout to the park or on vacation with you. Bands can be used like dumbbells and offer a bit more of a challenge depending on the anchor point (how much of the band you stand on). Bands also can be great tools for building power because they offer a rather consistent resistance throughout the full range of motion. Bands can be attached to an inexpensive door anchor to allow for more pushing and pulling exercises. Very similar to a cable machine at the gym.
A Mat: This may seem like the most obvious, and it is! You will need a mat for floor work. It is perfect for stretching as well. Nuff Said about mats....
Need an inexpensive source for equipment?? visit www.fwonline.com
Stay tuned as I will be soon posting videos and workouts you can do at home with your band, dumbbells and exercise ball.
Life Is Good...
Act Like It!
Here are the essential pieces for your home workouts:
Dumbbells: You will need 2-3 sets at least. If you are just starting I will suggest 5lbs and 8lbs. If you can carry a gallon of milk you can lift 8 pounds. When you are stronger, you can increase to a higher weight or even double the weights for some exercises. Dumbbells are probably the most versatile equipment that allows us to use them in various positions for plenty of exercises.
Exercise Ball: Yes one of those big balls! These can be used for just sitting around watching television, but I'd like to see it used in place of a bench. Use it to add a stability challenge to your workout, which will increase the number of muscles that work isometrically (without movement). Improve your balance and core strength by doing your crunches, push-ups or hip lifts on the ball.
Stopwatch or Timer: You likely have one of these on your phone or you can simply download an app. The stopwatch is essential because it it great for helping you keep track of the length of your workouts and rest periods during sets. Sometimes just counting reps gets boring, so setting your workout in a circuit/interval type of format will break monotony and help you push further. Try setting your timer for 30 minutes of work then 15-30 seconds of rest for 4-5 rounds. Do push-ups first. When you finish that one do lunges or jump squats (pick any exercise you like).
Resistance band with handles: Bands are so versatile! They are also very portable so you can take your workout to the park or on vacation with you. Bands can be used like dumbbells and offer a bit more of a challenge depending on the anchor point (how much of the band you stand on). Bands also can be great tools for building power because they offer a rather consistent resistance throughout the full range of motion. Bands can be attached to an inexpensive door anchor to allow for more pushing and pulling exercises. Very similar to a cable machine at the gym.
A Mat: This may seem like the most obvious, and it is! You will need a mat for floor work. It is perfect for stretching as well. Nuff Said about mats....
Need an inexpensive source for equipment?? visit www.fwonline.com
Stay tuned as I will be soon posting videos and workouts you can do at home with your band, dumbbells and exercise ball.
Life Is Good...
Act Like It!
Monday, February 4, 2013
Chiseled 5: cardio, 5 ways to do it!
How do you feel about cardio?
Many people respond that it is too hard, boring or they have no opinion of it. I see it as a necessary evil. Cardiovascular exercise has many benefits outside of the highly sought after weight loss. Quickly here are a few benefits of cardiovascualr exercise (AKA Cardio)
....and this is just to name a few. for more go here
So I am going to give you a few ways to keep your cardiovascular exercise fun, beneficial and challenging. Here is your Chiseled 5:
1. Enroll in a class. There are tons of fitness classes out there that can give you a great cardio workout with a variety of music and moves. Try Zumba, Turbokick, Step, or even a good old fashioned hi/lo aerobics class (which I happen to LOVE). You will challenge your coordination and have some fun too.
2. Use a few cardio machines. If you decided to use the cardio machines at the gym, mix it up by choosing 3-4 pieces of equipment and going hi- intensity for 5-7 minutes each. By the time you have a chance to get bored, it is time to move on to the next machine, 5-7 minutes is the length of 2 or 3 of your favorite songs. That'll pass quickly!
3. Go outside. Perhaps you always do your cardio indoors. Challenge yourself with actually pounding the pavement. This could be in the form of walk/jog intervals, jump rope, biking, climbing stairs at your apartment building (or outside-Swallow Cliff) It will be a challenge simply because now you are pushing and carrying your own weight.
4. Sports! Joining a league and getting suited up for basketball, soccer, softball, racquetball, volleyball or tennis is a great way to learn a new skill and improve coordination. Many sports are available year round and don't have to be done competitively, and even a few months of seasonal athletics can give you a break from monotony, a new social experience and an increased sense of athleticism. Go to your local park district or try MeetUp groups.
5. Use your body. So my favorite type of training is body weight training. Our bodies are machines; equip with what it needs to succeed. Remember the old school calisthenics? That's what I'm talking about. Squats, jumping jacks, high knees, butt kicks, squat thrusts, jump rope, running in place, leaps, bounds, pushups! All of that! Simply take 5 exercises like the above mentioned and do them each for 60 seconds, back to back. After you finish all 5 take a 1-2 minute rest then repeat for a total of 3-4 rounds. That should have your heart rate soaring,
So those are my 5 ways to change up your cardio. Even if you decide to stick with the regular steady state walking or biking, it will all benefit you some how. JUST KEEP MOVING (3-6 times per week for at least 30 minutes)!
Be sure to check with your physician first before starting an exercise regimen, ESPECIALLY if you have known heart problems or are at high risk.
Enjoy this day, cuz its the only one you got!
Rave~
Many people respond that it is too hard, boring or they have no opinion of it. I see it as a necessary evil. Cardiovascular exercise has many benefits outside of the highly sought after weight loss. Quickly here are a few benefits of cardiovascualr exercise (AKA Cardio)
- decreased resting heart rate (which means your heart can do more for less)
- improved circulation
- improved lung function
- releases endorphins (the 'feel good feeling')
- increased bone density
- assists with managing stress
- reduces anxiety and depression symptoms
- boosts energy level
- improved cholesterol levels
- improves self esteem and self image
- reduces risk for some cancers and other lifestyle related diseases
....and this is just to name a few. for more go here
So I am going to give you a few ways to keep your cardiovascular exercise fun, beneficial and challenging. Here is your Chiseled 5:
1. Enroll in a class. There are tons of fitness classes out there that can give you a great cardio workout with a variety of music and moves. Try Zumba, Turbokick, Step, or even a good old fashioned hi/lo aerobics class (which I happen to LOVE). You will challenge your coordination and have some fun too.
2. Use a few cardio machines. If you decided to use the cardio machines at the gym, mix it up by choosing 3-4 pieces of equipment and going hi- intensity for 5-7 minutes each. By the time you have a chance to get bored, it is time to move on to the next machine, 5-7 minutes is the length of 2 or 3 of your favorite songs. That'll pass quickly!
3. Go outside. Perhaps you always do your cardio indoors. Challenge yourself with actually pounding the pavement. This could be in the form of walk/jog intervals, jump rope, biking, climbing stairs at your apartment building (or outside-Swallow Cliff) It will be a challenge simply because now you are pushing and carrying your own weight.
4. Sports! Joining a league and getting suited up for basketball, soccer, softball, racquetball, volleyball or tennis is a great way to learn a new skill and improve coordination. Many sports are available year round and don't have to be done competitively, and even a few months of seasonal athletics can give you a break from monotony, a new social experience and an increased sense of athleticism. Go to your local park district or try MeetUp groups.
5. Use your body. So my favorite type of training is body weight training. Our bodies are machines; equip with what it needs to succeed. Remember the old school calisthenics? That's what I'm talking about. Squats, jumping jacks, high knees, butt kicks, squat thrusts, jump rope, running in place, leaps, bounds, pushups! All of that! Simply take 5 exercises like the above mentioned and do them each for 60 seconds, back to back. After you finish all 5 take a 1-2 minute rest then repeat for a total of 3-4 rounds. That should have your heart rate soaring,
So those are my 5 ways to change up your cardio. Even if you decide to stick with the regular steady state walking or biking, it will all benefit you some how. JUST KEEP MOVING (3-6 times per week for at least 30 minutes)!
Be sure to check with your physician first before starting an exercise regimen, ESPECIALLY if you have known heart problems or are at high risk.
Enjoy this day, cuz its the only one you got!
Rave~
Tuesday, January 29, 2013
Chiseled 5: Improve your Nutrition TODAY!
I am back! I hope your week is off to an AWESOME start. Mine is so far, but I have some work to do! The dreams I have for Chiseled Chicks are becoming bigger. I will be working on some videos to post here to support some of the info I give. My goal is to help keep you physically active and constantly setting goals for yourself. I hope to provide workout ideas, healthy eating ideas, resources to help you figure out where you stand regarding health and fitness and a little excitement in your day.
Now for today's post....lol
Its the end of January and many are still using the words, "I'm doing well on my diet". That sentence makes me wonder if this diet you are doing is part of a lifestyle change or just a way to lose a few pounds so you can revert back to the former bad eating habits. There are so many diets out here
Cabbage Soup
Cayenne Pepper
South Beach
Atkins
Grapefruit
Blah, blah, blah!!
Think about this, if you can take 1-2 months of putting yourself through this type of starvation diet to lose a few pounds that magically reappear when you return to normal eating, couldn't you make things easier by doing the simple things that will give you continuous results and not make you feel so deprived?? Here are 5 simple things you can do to improve your waistline, confidence and NUTRITION today!!
1. DRINK WATER! Your body is more than 60% water. Additionally water is non caloric and can help you past hunger pangs. Sometimes we may feel hungry when we are really thirsty! How much you ask?? Take your body weight and divide it by 2. That's how many ounces you should drink. Here is slide show on the benefits of water here
2. CUT DOWN YOUR PORTION SIZES. You may still be able to enjoy your favorite foods on a regular basis if you cut down our portion size. Try using a smaller plate and reading the nutrition label to find out what the actually portion size is. Or you can use your hand. The palm is the size of proteins, first thumb segment is fat serving, a fist is vegetables and a tightly cupped hand is your carb or starchy food. I also like this portion control guide at WebMD.com
3. EAT 5-6 SMALL MEALS PER DAY. Depending on your goals your meals can be 300-500 calories each. This may sound like a lot but, not so much if you are spacing the meals out every 2-4 hours. Frequent meals do a couple things. First, it gives you opportunity to eat a variety of foods. Second it allows your body to digest a little food at a time while possibly minimizing how much may be stored as fat. Thirdly, it keeps your metabolism up. Your system is burning calories almost constantly.
4.EAT PROTEIN AT EVERY MEAL. Proteins are muscle building blocks. They can help keep you full longer while keeping your metabolism working hard. Lean complete proteins are best. Examples are chicken, leans steak, turkey, lean pork cuts, and eggs
5. EAT MORE FRUITS AND VEGGIES! This is probably the most obvious but hardest to implement. Try to shoot for 5 a day. 2 fruits and 3 or more veggies. Make at least 2 of your veggies green. A variety of colors within your fruits and veggies will help increase the chances of getting your vitamins and minerals. Fruits and veggies are low in calories (most), good fiber sources, and high in flavor! If all you know about fruits and veggies are lettuce, carrots, apples and oranges, then click here to learn about variety.
This is just a starter for you. I will be elaborating on things as the year goes on. Please post questions and comments below!
Carpe Diem Chiseled Chicks!
Now for today's post....lol
Its the end of January and many are still using the words, "I'm doing well on my diet". That sentence makes me wonder if this diet you are doing is part of a lifestyle change or just a way to lose a few pounds so you can revert back to the former bad eating habits. There are so many diets out here
Cabbage Soup
Cayenne Pepper
South Beach
Atkins
Grapefruit
Blah, blah, blah!!
Think about this, if you can take 1-2 months of putting yourself through this type of starvation diet to lose a few pounds that magically reappear when you return to normal eating, couldn't you make things easier by doing the simple things that will give you continuous results and not make you feel so deprived?? Here are 5 simple things you can do to improve your waistline, confidence and NUTRITION today!!
1. DRINK WATER! Your body is more than 60% water. Additionally water is non caloric and can help you past hunger pangs. Sometimes we may feel hungry when we are really thirsty! How much you ask?? Take your body weight and divide it by 2. That's how many ounces you should drink. Here is slide show on the benefits of water here
2. CUT DOWN YOUR PORTION SIZES. You may still be able to enjoy your favorite foods on a regular basis if you cut down our portion size. Try using a smaller plate and reading the nutrition label to find out what the actually portion size is. Or you can use your hand. The palm is the size of proteins, first thumb segment is fat serving, a fist is vegetables and a tightly cupped hand is your carb or starchy food. I also like this portion control guide at WebMD.com
3. EAT 5-6 SMALL MEALS PER DAY. Depending on your goals your meals can be 300-500 calories each. This may sound like a lot but, not so much if you are spacing the meals out every 2-4 hours. Frequent meals do a couple things. First, it gives you opportunity to eat a variety of foods. Second it allows your body to digest a little food at a time while possibly minimizing how much may be stored as fat. Thirdly, it keeps your metabolism up. Your system is burning calories almost constantly.
4.EAT PROTEIN AT EVERY MEAL. Proteins are muscle building blocks. They can help keep you full longer while keeping your metabolism working hard. Lean complete proteins are best. Examples are chicken, leans steak, turkey, lean pork cuts, and eggs
5. EAT MORE FRUITS AND VEGGIES! This is probably the most obvious but hardest to implement. Try to shoot for 5 a day. 2 fruits and 3 or more veggies. Make at least 2 of your veggies green. A variety of colors within your fruits and veggies will help increase the chances of getting your vitamins and minerals. Fruits and veggies are low in calories (most), good fiber sources, and high in flavor! If all you know about fruits and veggies are lettuce, carrots, apples and oranges, then click here to learn about variety.
This is just a starter for you. I will be elaborating on things as the year goes on. Please post questions and comments below!
Carpe Diem Chiseled Chicks!
Saturday, January 19, 2013
Chiseled Chicks Intro
Good Afternoon everyone! This is my first blog under Chiseled Chicks. I am so excited about starting this blog! I have decided to kick things off by letting you know what a Chiseled Chick is (and NO its not a chick who can bench press her boyfriend and is ripped from drinking protein shakes and supplements...although there is a time for all of that)
This is what a Chiseled Chick is:
5 Ways to Keep Focused on your Goals
5 Best Total Body Exercises
5 Best Pieces of Fitness Equipment to have at Home
5 Ways to Improve your Diet TODAY
5 Best Forms of Cardio
See Ya Next Time!
Rave~
This is what a Chiseled Chick is:
- the woman that refuses to accept LESS than the BEST for her body
- the woman that has accepted that eating healthy and being fit is a journey and not instant
- the woman that wants to push her body further. It doesn't matter if its lifting heavier or running further
- the woman that dreams, sets goals, takes action and ACCOMPLISHES something.
- the woman that makes her own decisions about her health through research and trial
5 Ways to Keep Focused on your Goals
5 Best Total Body Exercises
5 Best Pieces of Fitness Equipment to have at Home
5 Ways to Improve your Diet TODAY
5 Best Forms of Cardio
See Ya Next Time!
Rave~
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