Archive for January, 2009

Congratulations to our LEANER STRONGER SOONER FAT LOSS program participants!  They have each taken the D Day Challenge and commited to making profound changes in their bodies, their health and their feeling of well being!  This week they begin learning how small and simple changes add up to big results! 

Our 4 LSS Teams, lead by LSS Trainers Kathy, Kris, Lisa and Sarah will vie for special TEAM PRIZES if their team has the most success!   In this way our teams harness the power of the community as well as the individual to achieve their fat loss goals.

Our LSS Teams are:

Kathy Hale says GO GREEN!  Green rhymes with Lean and this group can definately win it all! 

Kris Tucker says her Big O Team will rock the contest! 

Lisa Looy says TEAM AQUA is cool and collected because they have the prize in the bag!

Sarah's says her POWER PINK Team will leave the other teams in their wake. 

Let the trash talk begin!  This contest is ON!

Don't leave your house this morning without eating breakfast! Several folks asked at the Leaner Stronger Sooner workshop about healthy breakfast ideas, and in truth, it’s a dilemma that many of us face each day. Either we don’t have time for breakfast, or we don’t have many healthy options. This is a problem, because it means that you start the day with an empty stomach. That means that by the time you are getting into the swing of work, your blood-sugar levels are dangerously low. The result: you need an instant sugar fix, which usually means a donut or pastry or some other unhealthy choice. How do you find the time? You make the time. Get up 15 minutes earlier. Pack something to eat on the road or when you first get to work. Prepare it the night before if necessary. I recommend the first option — waking a little earlier — as it’s nice to be able to have a nice cup of tea or coffee with your breakfast, relaxing before the rush of the day starts. Oatmeal, flaxseed, blueberries & almonds. To me, this is the perfect breakfast. Steel-cut oatmeal is probably the healthier choice, but if you are in a hurry, the instant kind will do fine (it doesn’t have as much fiber, but the other ingredients make up for that). After microwaving the oatmeal, add ground flaxseed, frozen blueberries, sliced almonds. You can add a little cinnamon and honey (not a lot) if you’re using the non-instant oatmeal. That’s four power foods, full of fiber and nutrients and protein and good fats, with only a couple of minutes of prep time. And very tasty! Kashi Golean Crunch. Actually, any whole-grain, high-fiber cereal is a good choice, but I mention this particular one because it’s a favorite of mine. It has a high amount of protein and fiber, low sugar. Add low-fat milk or soy milk (which has 1/3 the saturated fat of 1% milk), perhaps some berries if you like. Scrambled eggs and spinach..  I love this quick and easy protein laden breakfast that literally takes 5  minutes to make. Add some onions, a black olive or two and a sprinkle of feta cheese if you have time. Eat with whole-grain toast. Fast and delicious. Fresh berries, yogurt, granola. Get low-fat yogurt (not non-fat, as it often has too much sugar) or soy yogurt, cut up some berries or other fruits, add some healthy cereal. I actually use the Kashi Golean Crunch instead of granola, as many brands of granola have way too much fat and/or sugar. Grapefruit with whole-wheat toast & almond butter. Add a little sugar on top of the grapefruit, and it’s actually pretty good. The almond butter is healthier than peanut-butter, with lots of good protein to fill you up. Fresh fruit salad. Cut up some apples, melons, berries, oranges, pears, bananas, grapes … any or all or whatever your favorite fruits are. Add a little bit of lime or lemon juice. Perfect. Protein shake with extras. I use soy protein powder, but whey works well too. Blend up with low-fat milk or soy milk, some frozen blueberries, and perhaps some almond butter or oatmeal. That may sound weird, but it’s actually pretty good, and pretty filling. A little ground flax seed works well too. Cottage cheese and fruit. Get low-fat cottage cheese. Add any kind of fruit. Apples, citrus, berries. GET MORE FAST AND EASY RECIPE IDEAS THIS SATURDAY AT THE SKINNY KITCHEN WORKSHOP WITH KATHY HALE.- WHOLE FOODS AT 2PM .  HAVE A SPECTACULARLY HEALTHY DAY! Tina

 Mom Jeans: High waisted and tapered. Nobody looks good in these type of jeans. Angelina Jolie would look like a pile of dodo in Mom Jeans. 

Often seen on the 40+ crowd, mom jeans are too high, too tight, tapered leg jeans which manage to showcase any bodily flaw the wearer has. Possible outcomes: The butt will be compressed so it doesn't stick out, it will instead be pushed to the sides, making it look far wider than it actually is. The hips will look wider because of the butt compression and the tapering of the legs.  

 

In addition, mom jeans are often light in color, which further emphasizes the outcomes mentioned above.

 

Good news is there is hope.  Click here to find out. 

HI I’m Tina from Leaner Stronger Sooner and today is D Day!  D day because it means its time to DO IT DAY!  That’s right.  Today is the first day of our Leaner Stronger Sooner Fat Loss Program and I am going to be the first one to sign up!  In creating this program I decided who better to walk the walk than me?  If you’re like me, you may have picked up a little extra junk in the trunk this holiday season and want to catch that belly jelly before it turns into an all out muffin top!  I AM WITH YOU!  And to prove it, I am going public with my own stats.  

At barely 5 foot 1 inches tall I can’t afford an extra 5 lbs and right now I am up about 10 lbs from my ideal body weight.   That means I want to weigh 117 lbs by then end of this program and this is a very realistic goal of around a pound of fat loss per week.   That being said, we all know how stubborn those last 10 lbs can be so it is going to take a lot of focus and effort to see my goal through.

Here’s the first step we need to take in beginning this program:  Size yourself up.  That’s right.  It’s time to get real.  If Oprah can do it, so can we.  Take a before picture of yourself.  Take your measurements.  If you have a scale, step on it.  Get out that pair of skinny jeans and try to squeeze yourself into them.  Take a look at where you are today and create a visual image of what you want to look like at the end of this program.   Keep those skinny jeans and halter top in a prominent spot in your home and make a vision board of your new body shape.  Envisoning your thinner self is a powerful tool in creating your new body: In this case, seeing really is believing.

The second step is creating a plan.  Plan for success or you are planning for failure.  That means getting real with your kitchen.  If you have leftover dressing, pies, candy from the holidays, throw it out!  If you know ice cream triggers you and you can’t eat just one chip, throw them out!  If you are tempted to down a box of granola just before bedtime, get rid of it!  You have got to create an environment in your own home to be successful.  Are we saying you can’t ever have ice cream or a candy bar?  Of course not, but it may be a better idea at this point to have to drive to get that sugar fix rather than have it handy in the  home.

The Third step:  Make a list, go to the grocery and restock.  By now we all know what needs to be on that list.  Why do we resist?  Because all too often it seems like punishment.  Fruits? Vegetables?  Whole grains and nuts?  What is this rabbit food?   We’re going to help you change your mind about eating healthy by giving you great ideas from our Skinny Kitchen.  We’re going to show you how to cut calories and fat without cutting the flavor or satisfaction.  Once you see how easy it is to eat right and how good you feel from feeding your body nutritious , energy producing, metabolism raising meals, you will wonder why you ever spent ONE MINUTE  polluting your body with energy zapping , fat producing junk food and simple sugars.

Our Fourth Step:  Get Moving.  That’s right, get your butt up off the couch and get it moving!  No ones; asking you to train for the Olympics, just get up and take a walk.  Take a class.   Do a mini workout at home.  We’re going to show you how exercise not only turns your body into a fat burning machine, but to enjoy exercise because IT FEELS GOOD!   Exercise is one of the most powerful tools we have to transform our bodies and health and it is entirely within our control to do so.  Exercise helps us increase our energy, our resistance to disease, our positive mental attitude and our productivity!  And, oh yes, it helps us look fabulous too!  We’re going to show you how you can reduce your stress and your bottom line with simple, effective and time efficient exercises you can do anywhere!

 

Step Five:  Enlist support.  This means share your goals with friends and family.  Perhaps one or two of them would like to join you?   As a part of the Leaner Stronger Sooner program we are also giving you a ton of support.  You have your own personal coach to help assess your current fitness level, help you establish realistic goals, an exercise program that works for you and a nutrition system that you can live with.    Our workshop series includes recipes, motivational tips, exercise routines and tools for staying on task.  The Leaner Stronger Sooner Fat Loss program has one goal and one goal only:  YOUR SUCCESS.  And we are here to provide the motivation, the structure, and the tools you need to reach your goals.  We will give you the accountability you need to transform your body. 

Today, it’s D Day, so let’s DO IT!

HI I’m Tina from Leaner Stronger Sooner and today is D Day!  D day because it means its time to DO IT DAY!  That’s right.  Today is the first day of our Leaner Stronger Sooner Fat Loss Program and I am going to be the first one to sign up!  In creating this program I decided who better to walk the walk than me?  If you’re like me, you may have picked up a little extra junk in the trunk this holiday season and want to catch that belly jelly before it turns into an all out muffin top!  I AM WITH YOU!  And to prove it, I am going public with my own stats.  

At barely 5 foot 1 inches tall I can’t afford an extra 5 lbs and right now I am up about 10 lbs from my ideal body weight.   That means I want to weigh 117 lbs by then end of this program and this is a very realistic goal of around a pound of fat loss per week.   That being said, we all know how stubborn those last 10 lbs can be so it is going to take a lot of focus and effort to see my goal through.

Here’s the first step we need to take in beginning this program:  Size yourself up.  That’s right.  It’s time to get real.  If Oprah can do it, so can we.  Take a before picture of yourself.  Take your measurements.  If you have a scale, step on it.  Get out that pair of skinny jeans and try to squeeze yourself into them.  Take a look at where you are today and create a visual image of what you want to look like at the end of this program.   Keep those skinny jeans and halter top in a prominent spot in your home and make a vision board of your new body shape.  Envisoning your thinner self is a powerful tool in creating your new body: In this case, seeing really is believing.

The second step is creating a plan.  Plan for success or you are planning for failure.  That means getting real with your kitchen.  If you have leftover dressing, pies, candy from the holidays, throw it out!  If you know ice cream triggers you and you can’t eat just one chip, throw them out!  If you are tempted to down a box of granola just before bedtime, get rid of it!  You have got to create an environment in your own home to be successful.  Are we saying you can’t ever have ice cream or a candy bar?  Of course not, but it may be a better idea at this point to have to drive to get that sugar fix rather than have it handy in the  home.

The Third step:  Make a list, go to the grocery and restock.  By now we all know what needs to be on that list.  Why do we resist?  Because all too often it seems like punishment.  Fruits? Vegetables?  Whole grains and nuts?  What is this rabbit food?   We’re going to help you change your mind about eating healthy by giving you great ideas from our Skinny Kitchen.  We’re going to show you how to cut calories and fat without cutting the flavor or satisfaction.  Once you see how easy it is to eat right and how good you feel from feeding your body nutritious , energy producing, metabolism raising meals, you will wonder why you ever spent ONE MINUTE  polluting your body with energy zapping , fat producing junk food and simple sugars.

Our Fourth Step:  Get Moving.  That’s right, get your butt up off the couch and get it moving!  No ones; asking you to train for the Olympics, just get up and take a walk.  Take a class.   Do a mini workout at home.  We’re going to show you how exercise not only turns your body into a fat burning machine, but to enjoy exercise because IT FEELS GOOD!   Exercise is one of the most powerful tools we have to transform our bodies and health and it is entirely within our control to do so.  Exercise helps us increase our energy, our resistance to disease, our positive mental attitude and our productivity!  And, oh yes, it helps us look fabulous too!  We’re going to show you how you can reduce your stress and your bottom line with simple, effective and time efficient exercises you can do anywhere!

 

Step Five:  Enlist support.  This means share your goals with friends and family.  Perhaps one or two of them would like to join you?   As a part of the Leaner Stronger Sooner program we are also giving you a ton of support.  You have your own personal coach to help assess your current fitness level, help you establish realistic goals, an exercise program that works for you and a nutrition system that you can live with.    Our workshop series includes recipes, motivational tips, exercise routines and tools for staying on task.  The Leaner Stronger Sooner Fat Loss program has one goal and one goal only:  YOUR SUCCESS.  And we are here to provide the motivation, the structure, and the tools you need to reach your goals.  We will give you the accountability you need to transform your body. 

Today, it’s D Day, so let’s DO IT!