The Memorial Day Weekend starts tomorrow!

Here’s Part Four of your 7 Day summer Fat Loss Plan to help you kick start your summer ready body!

Stock Up On The Top 10 Tummy Flattening Foods

1. Rolled Oats

They fill you up with fat fighting fiber to not only keep you satisfied and give you the energy to start your day but this flat tummy food also helps to stabilize your blood sugar levels – which keeps your body off the fat storage roller coaster and helps to fight cravings!

2. Apples

Apples are so easy to grab and go, we always have them on hand, they are high in water content and fiber, plus research has shown the pectin in apples aids in your fat loss efforts for it causes the stomach to empty more slowly and you feel satisfied longer.

3. Blueberries

I always have a giant bag of these powerful berries on hand! Not only super high in antioxidants to keep you youthful, healthy and energetic, they are also a sweet source of fiber and they contain tannins, which act as astringents in the digestive system to reduce inflammation – promoting a healthier digestive tract.

4. Almonds

“Portable protein” – the perfect emergency snack or pair it up with a fruit or veggie. High in metabolism-boosting Protein and Healthy Fats. Watch your portions though – measure out 1/4 cup servings and stick in a snack size baggie.

5. Eggs

Yes, they ARE good for you. They are considered the gold standard of protein quality because of their superior amino acid content, providing your body with the building blocks for lean muscle – the heart and soul of your metabolism – they keep you satisfied and energized. Plus they are affordable and super easy to make – it takes less than 3 minutes to prepare an egg.

6. Spinach

This super veggie goes with everything. At only 5 calories per cup how could it not?! Use in omelets, wraps, salads, side dishes…the list goes on. Great source of beta carotene, vitamin C, calcium, folate and magnesium to keep your body healthy and your metabolism humming!

7. Yogurt

A great source of protein and the live cultures help boost immunity and aid in digestion. My favorite – Greek Yogurt. NOTE: Avoid choosing brands that contain High Fructose Corn Syrup and artificial sweeteners. Read the ingredients!!! (ex – yoplait – not a good choice).

8. Frozen Wild Salmon Fillets

A simple and delicious protein source! I buy mine frozen to last longer and for easy prep. Loaded with omega-3′ – essential fatty acids that promote fat loss by helping to regulate insulin and even decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Plus omega-3s help your body to burn off calories before they get stored as fat.

9. Prograde Lean

My favorite meal replacement shake!
As a partner of Prograde Nutrition – the ONLY supplement company I truly trust – I have been enjoying their out-of-this-world delicious Chocolate Meal Replacement just mixed plain with water for those mornings that are too busy to sit down for breakfast …to getting creative and adding Lean to smoothies and even to make fun snacks like Cocoa Oats!

Cocoa Oats

3/4 cup rolled oats
1 TBSP Almond Butter
1 Scoop Prograde Lean Chocolate Meal Replacement
1-2 TBSP water or “milk” (I use almond or coconut milk)

Mix and enjoy – no I do not cook the oats. I think of this like a No Bake Cookie.

10. Salsa

Yes, tomatoes have wonderful health benefits, but in salsa form they also work well to add low cal, energizing flavor to your meals. Choose a spicy variety and get the added metabolism-boosting kick from Capsaicin — the chemical in peppers that gives them their bite. I use salsa as a supportive condiment and even as a salad dressing.

With these Top 10 Flat Tummy Foods on hand, you can mix and match for a variety of metabolism boosting meals and snacks!

Follow Full Body Workouts

The key to an effective resistance training program is to challenge the major muscle groups of your body with each workout so you improve strength and endurance as well as boost your metabolism.

Want tank top ready arms?

Stop wasting time on isolated exercises!

Trade… triceps kick backs for push ups, bicep curls for rows and shoulder raises for shoulder presses.

Rather than spending hours isolating each muscle group at a time – choosing compound moves creates workouts that are short and to the point.

Choosing full body moves not only recruits more muscles so you burn more calories …but keeps your workouts short and intense! Feel a difference in a matter of 15 minutes!

Need an effective, full body, belly fat burning workout plan to follow?

Here’s an option for you!

* Get the FULL 16 week Fit Yummy Mummy fat burning workouts at Fit Yummy Mummy

Getting started now is best plan for once the weekend festivities come to an end, you have THE exact workout to follow and continue on with your fat loss results.

Is one of your summer goals Belly Fat Loss?

 
Do you know what Metabolism Boosting foods to Eat?

How about the missing factor in your workouts?

This is the difference maker to SEEING results and just
TRYING to see results.

Even have a video that shows you How to Do it!

Eat Metabolism Boosting Foods

Working to get your body summer ready includes getting a Flat Tummy. Want to know a short cut? The fastest way to a flat tummy is cleaning up what you eat.

Now on Day One I listed that you must eliminate the junk. So that leaves the question of What DO You Eat?

Whole foods! Specifically Protein and Produce aka: fruits and veggies with the occasional whole grain and healthy fat. Eating a meal that contains both protein and produce not only BOOSTS your Metabolism, keeps you energized and satisfied so you do NOT reach for the junk…. but is also the quickest meal combination to Flatten Your Tummy!

The biggest part of each meal and/or snack should be your produce. Work your way up to 10 servings of fruits and veggies a day to achieve noticeable tummy flattening results. See how easy it can be
>>> “10 Servings of Produce a Day Keeps The Fat Away”

Choose quality proteins to compliment your produce from this list
>>> “Must Have Proteins”

Begin this eating habit and within a day you will notice how much better you feel. This is your 1st sign that summer ready results are taking place.

Choose To Be Challenged

If you are wanting to reshape your body, tone your trouble spots and flatten your tummy, you must challenge yourself each and every time you workout.

What does that mean? Well what it does not mean is choosing to do high reps with low weight. This does nothing to increase lean muscle so you can burn more fat. Forget the dinky 5 pound weights and choose a weight that challenges your muscles.

To be challenged means you can complete 8-12 repetitions of an exercise with good form 2 to 4 times through depending on your program. If you can easily speed through 20 or more reps, then you are not choosing to challenge yourself – you are simply moving…which is great to stay active and keep your heart healthy….but your goal is to lose more fat. You do this by staying challenged in order to increase lean muscle and boost your metabolism. As your body burns more fat, you begin to see more tone and definition and a Loss of Inches!

Need some help figuring out how to add challenge to your workouts?
Last Spring I filmed a special video that highlights the Top 3 Reasons Why Fitness Magazine Workout Plans are failing you and how you can add more challenge to YOUR workouts.

It’s time to choose a full body resistance training workout plan that keeps you CHALLENGED while keeping your workouts SHORT.

Need an effective, full body, belly fat burning workout plan to follow?

Here’s an option for you!

* Get the FULL 16 week Fit Yummy Mummy fat burning workouts at Fit Yummy Mummy

Getting started now is best plan for once the weekend festivities come to an end, you have THE exact workout to follow and continue on with your fat loss results.

Here’s Part Two of your 7 Day summer Fat Loss Plan to help you kick start your summer ready body!

Day Two

How To Eat

Eat ~ Eat With Consistency

Getting your body ready for summer does not mean you drastically cut calories and skip meals – this will only slow your metabolism down and increase hunger and cravings.

Eating every 3 to 4 hours starting with breakfast is key to helping you stay on track and avoid over eating the foods that sabotage summer ready results. The easiest way to get into this fat burning habit is to Plan Ahead.

Too often we leave meals to the last minute and end up grabbing foods out of convenience that do not support fat loss. As you map out your day, plan on having a protein and produce with each meal every 3 hours or so. This can be as simple as a grab and go snack – such as a granny smith apple and 1/4 cup of almonds – or having a grilled salmon lettuce wrap topped with pineapple mango salsa.

How To Move
Trade L O N G Cardio for Intervals

Interval Training

Studies -as well as countless testimonials of Cardio Queens – prove high intensity cardio workouts, “Intervals”, can…

* dramatically boost metabolism – both during AND after exercise
* creates a faster rate of body fat-to-energy conversion
* preserve lean muscle (muscle is your metabolism – you do not what to lose this!)
* significantly increase in aerobic capacity (Max VO2) = increased endurance and stamina

The Main Reason Why we love Intervals

**They are short!**

As busy women, we just do not have the TIME to spend an hour a day 6 to 7 days each and every week on the treadmill or elliptical. If you can get it done in a matter of minutes AND feel an amazing amount of energy -YOU will KEEP Doing It – this is a realistic plan that lends to the ease of being consistent!

Here is a sampler I filmed last summer to help you get going. Best options for Intervals are body weight moves such as jumping jacks, jump rope, sprints and one of my favorites…Burpees!

The Key to Summer Fat Loss Workouts is to Get your body to work FOR you – not working your body to exhaustion – honestly – where does that get you?

Need an effective, full body, fat burning workout plan to follow?

Here’s an option for you!

* Get the FULL 16 week Fit Yummy Mummy fat burning workouts at Fit Yummy Mummy

Getting started now is best plan for once the weekend festivities come to an end, you have THE exact workout to follow and continue on with your fat loss results.

If your best intentions to to get started on a fitness plan somehow made their way to the bottom of your “To Do” list, no need to fret!

How about a 7 Day summer Fat Loss Plan to kick start your results?

Now is the one of the BEST times to begin, for time is of the essence. With one week to prep your body for the summer holiday festivities, your goal is your sights, with thoughts of having to wear shorts, sleeveless tops or even a bathing suit constantly on your mind.

This is the kind of motivation that will drive you to do whatever it takes and with the right plan, you can begin to see and feel some amazing summer ready results…

~Flatter Belly
~Firmer Arms, Legs, Hips and Butt
~Few Pounds Lighter
~ Few Inches Smaller
~Increased Energy
~Increased Confidence

Get ready for a week’s worth of the most effective fat loss tips to kick start your journey to a lean, fit, energetic summer-ready body.

Here’s the Start of your One Week Get Fit plan ~ check back each day for more nutrition and workout tips!

Eliminate the Junk

Eating clean is the short cut to Fast Fat Loss Results

Consider this….If you eliminate 500 calories of Junk a day…in one week you will lose 1 pound of FAT. All from CHOOSING to NOT eat it, which takes….Zero Seconds of your time. Not sure if it is good for you or not – take a look at the ingredients list. If it is over 5 ingredients long and you cannot pronounce or recognize half the words – replace this “food” with a quality protein and some fresh produce.

Do Resistance Training, Do It First

Resistance Training is the most effective way to reshape your body and the ONLY way to increase lean muscle …. this is essential for Fast Fat Loss for Muscle is your Metabolism.

While it is very easy to just “do Cardio”, this is NOT the type of exercise that helps you burn more fat in a short amount of time. Make Resistance Training the Priority of your workout plan.

The best way to begin resistance training is to use your own body as resistance. Choose full body moves to not only recruit more muscles so you burn more calories …but to keep your workouts short and intense. Include Squats, Lunges, Push Ups and Planks.

Stick to 8-10 repetions of each performing as super sets or circuits 2-4 times through. This keeps your workout intense and SHORT – you’ll work your entire body in a mere 15 minutes!

Get your body to work FOR you and you will get summer ready results in no time!

Need an effective fat burning workout plan to follow?

Here’s a few options for you!

* Get the FULL 16 week Fit Yummy Mummy fat burning workouts at Fit Yummy Mummy

Getting started now is best plan for once the weekend festivities come to an end, you have THE exact workout to follow and continue on with your fat loss results.

 It’s so much easier to achieve flat tummy results when you are not battling belly bloat!

Grab these 4 Quick “Beat the Bloat” Tips:

1. Slow It Down

We are so BUSY and tend to eat our meals WAY too fast. This only causes you to swallow too much air. Take your time, chew your food, enjoy your food and allow your body to digest your food. Food that is well chewed, with your mouth closed, is more easily digested and more easily utilized and passed through your body. The more digested your food = the less you bloat.

2. Avoid the Carbonated Drinks

Plain and simple…Bubbles = Bloat

3. Avoid Wheat

Actually it is the gluten that is is found in wheat (as well as rye, oats and barley) which makes up the majority of the Breads, Cereals, Cracker, etc. many of us eat a LOT of. Gluten is sticky substance with a consistency like glue. It’s difficult to digest and can have a disruptive effect on the digestive system, producing toxins, gas and bloating. Take a second look at the ingredients list of the wheat based foods you are eating.

Substitute with gluten free grains such as brown rice, quinoa, millet, buckwheat, spelt, rolled oats, Ezekiel breads are great too. Or better yet allow the majority of your meal to be fresh produce!

4. Drink More Water

Sure many flat tummy foods are high in fiber however this fiber can act like cement in your belly if you are not drinking enough water to help FLUSH it OUT! Make an effort to drink at about 64 oz a day. Easy to do when a bottle of water is about 17 oz. Just have one with each meal and/or snack.

Already Feeling a Bit Bloated?

You Can Get Relief!

Sip on some peppermint tea!

Peppermint relieves bloating by relaxing your digestive muscles – plus peppermint is refreshing, fights bad breath and satisfies a sweet tooth!

* Get the FULL 16 week Fit Yummy Mummy fat burning workouts at Fit Yummy Mummy

Getting started now is best plan for once the weekend festivities come to an end, you have THE exact workout to follow and continue on with your fat loss results.