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Want To Save Calories? Watch What You DRINK!
November 30, 2011 by Dianne Orwig
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If you are concerned about packing on that wicked 6 to 8 extra pounds this holiday season, you should be!
For every pound of body fat you gain now, it will take an average of 8-10 days of concentrated effort to shed each one of those pounds – so a gain of 8 pounds can take up to 2 full months to drop. Ah...we're talking March 1st here. Don't go there, please!
A much better choice, of course, is to find a way to reduce your gain, or at least break-even on the scale come January 1st.
Beware of Liquid Calories - One simple way to do this is to pay close attention to what you are DRINKING. Too often, people put all their focus on what they are eating and they completely miss how many extra calories they’re getting from the things they drink.
Healthy or Not - We’re not just talking about alcohol here. All those iced coffee lattes’ and energy drinks and yummy smoothies--even some of those supposedly healthy meal replacement shakes like Muscle Milk, are typically loaded with tons of calories and fat. Throw in a few cups of egg nog and things can really get out of hand.
The Triple Threat - Let’s look at alcohol for a minute, because when you drink alcohol it’s not just the calories you need to worry about. Whether you drink “lite” or regular beer, wine or champagne, tequila shots or mixed drinks…whatever it is, alcohol is a triple threat to your waistline:
1) Alcohol slows down your metabolism so you are much more likely to store not only the calories from the alcohol itself, but from the food you eat along with it as well.
2) When you consume alcohol while you are eating, you’re all but guaranteed to eat 30% more food than you would if you weren’t drinking.
3) Alcohol increases your appetite, not just while you’re drinking, but up to 24 hours after you’ve had your last drink.
The Every-Other Game - One great way to reduce the amount of calories you drink when they are at a party or out with friends is to use what I call the every-other-rule. This simply means that before you order your first drink, you make a promise to yourself to consume a large calorie-free drink such as a large unsweetened ice-tea, diet soda or maybe plain water with lemon. From there you get to have whatever you like to drink - just make sure to alternate every alcoholic or caloric drink with another big glass of water, ice tea or diet soda – you get the picture.
The Savings Add Up - For many of my clients, this simple rule can save them between 300-1000 calories in one evening! Best of all, this gives them the ability to enjoy the party and celebrate along with everyone else without feeling completely deprived. Not a bad deal all around (especially the next morning!)
So, throughout all of your holiday celebrations, watch what you drink, especially when it comes to alcohol, and try your best to alternate anything containing calories with an equal portion of plain water.
Best wishes to you, your family, and your friends. Have a happy, healthy and FUN holiday!
(Yes, you really can do both…)
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http:/
Use the Holidays as a Time to Plan for Success
November 17, 2011 by Dianne Orwig
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You know what I love about the holidays? I love the fact that lots of things get put on the back burner. Yes…even eating right and exercising.
Now, that might sound surprising coming from a success coach and fitness trainer. You might even wonder why I would suggest that giving into this natural shift in focus that seems to happen on a global level this time of year could possibly be a better choice than sticking to your guns.
“Isn’t the back burner a bad thing?” you might ask.
“Isn’t it your job, Dianne, to make sure people don’t let their diet and exercise plan fall in the toilet?”
Well, sure, on one level that may be true. But as I see it, my job is also to help people maximize their energy, focus, and time…and banging your head against the fitness wall through the holidays isn’t always the best choice.
So, unless you are like the finite 2% of my clientele who wouldn’t miss a workout or a clean meal if you gave them a new Mercedes…I’d like to introduce you to 3 December goals that, for many of my clients, have proven to be absolutely golden when it comes to carving out a healthier, happier, and more productive December:
DECEMBER GOAL #1 – Focus on the Future: In my 6-Week Jump Start course, I teach that before you can speed down the road to transformation, you must first pave the way with proper preparation. For most people, this consists of waking up on January 1st and vowing to “get serious” about fitness. From there, they expect to remain on the super highway to health, which, without the up-front work, is a bit like trying to drive 90 miles an hour down a dirt path. Sooner or later you are going to blow a tire or careen off the road.
The typical downtime in December presents THE perfect opportunity to pre-pave your future road to success. Here are 3 ways to take full advantage of this downtime:
De-clutter: Start clearing away the mental and visual clutter that is sapping your energy and focus. List the de-clutter projects you need to start before January 1st rolls around, and get started on them now. Not only will you feel more clarity and motivation when you finish, you will also burn some extra calories in the process.
Detoxify: Think about the phrases, stories, words, thoughts and surroundings you find toxic. Jot down TV shows, conversations with friends, places, people and events that leave you feeling uneasy. Use December to come up with creative ways to minimize these activities and begin practicing them now.
Delegate: Make a list of all the things you do throughout the week that you would rather have others do. Pick one and work out a plan that will allow you to hand this task over to someone else - a family member, co-worker, or contractor. Once you start working through this list, you might be surprised at how many things you can assign to others – even some that at first appeared impossible to hand off!
DECEMBER GOAL #2 – Forgive: Make the decision now to move into the New Year feeling that you are on the best terms with as many people in your life as possible. This could be as simple as writing a letter to someone with whom you wish to heal that points out only those things about them and your relationship with them that you truly appreciate. Then send it without being tied too tightly to the outcome.
DECEMBER GOAL #3 – Find 1 Healthy Habit to Follow: Rather than trying to avoid the gravy and the pie and the candy and the cookies, why not work on the drinking part of the holidays instead. Focusing on drinking less calories rather than eating less can actually save you more calories in the long haul. This doesn’t mean, however, that you have to give up caloric beverages all together. Try playing the every-other game by alternating between calorie dense drinks like eggnog and Champagne, with a glass of sparkling water or crystal light. If anything, you’ll feel better in the morning, guaranteed!
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http:/
What About Loose Skin?
October 29, 2011 by Dianne Orwig
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This great question came in from one of my clients yesterday. It's a pretty common one, so I hope you find it useful!
Q: As I am removing the layer of fat padding, I am seeing more loose skin and wrinkled skin on my arms and legs when I bend them. I am hoping that this goes away...It’s not like I have lost 75 pounds and have large amts of skin...but the looseness is odd looking. Makes me feel "old."
A: My first suggestion is to give your body some time to produce more collagen. It does this naturally in response to the skin having less area to cover. Whether you lose a lot or a little, the process takes time.
As a general rule, 5-6 weeks is typically the amount of time it takes for your skin to react and begin adjusting to each pound you lose, so allow it to do its job. The trigger and the process is something that can't be rushed.
This is one of the reasons that rapid weight loss is a real problem, because when people lose body fat too fast, the skin and body just can't keep up with the loss, hence, loose skin appears.
Loose skin, however, is not as much of a permanent problem as most people think - especially if you do things right (keeping your weight loss at between .85 and 1.11 pounds per week is essential.) Here are 5 other things that will really help keep your skin in top condition as you move toward your goal weight:
1) Drink water like you are going for a record - 90-120oz per day.
2) Make your essential fat of choice cold pressed organic flax seed oil. Barlene's is my favorite! http:/
3) Eat something every day that is naturally high in antioxidants like berries, kale, or other colorful fruits, vegetables and spices that have a high orac value. Here is an article I found that lists even more foods that have a high Orac rating:
http:/
4) Use a super moisturizing lotion head-to-toe at least twice a day after every shower, or anytime you take a warm bath or take a dip in the jacuzzi. I like Nivea Skin Firming Moisturize with Q10:
http:/
5) Avoid soda pop in any form (yes, ANY soda, including diet, light, or fully leaded)
If you are doing all of these things, the only thing left is patience.
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online(TM), a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit www.lovelivingfit.com.
What Exercise Gets Rid Of This?
August 7, 2011 by Dianne Orwig
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Oh, how I wish there was an exercise that would get rid of the myth that doing tons of leg lifts will somehow force the fat off your thighs, or that hundreds of crunches can help melt the body fat off your waist.
Sorry to wreck your plans of doing 1000 sit ups tonight before bedtime…but, here are a few hard-ab facts: body fat will not automatically move away from any area of your body just because the muscle underneath it has become stronger…that’s just not how it works.
SEE SPOT RUN – The idea of “spot reduction,” (pinpointing specific areas of fat by doing certain targeted exercises) remains one of the longest running misconceptions (ah..lies) in the weight loss industry.
As difficult as it is to believe (even for many fitness professionals) thousands of hours of scientific research have gone into proving that muscle is muscle and body fat is body fat, and each requires a totally different plan of attack. One you want to keep, and the other you want to lose.
MUCHO MUSCLE VS. MUSHY FAT – Okay, so strengthen and building muscle will burn a few calories and burning calories can burn fat (sometimes.) But, when it comes to flatter abs, strengthening muscle doesn’t hold a candle to the power of removing fat. So, the bottom line is this: doing crunches, sit ups and/or hundreds of reps of any exercise is the slow, painful and nearly impossible way to remove fat.
If that’s what you are doing to create a flatter, leaner belly…I should warn you…you are going to be on the floor for a long, long time with not that much to show for all your discomfort and sweat.
Bummer, I know, but here’s the good news. If your fitness routine includes the right balance of proper nutrition (90% of your results), strength training (about 1 hour total per week), and cardio (about 20 minutes 3 x per week of WAVE cardio…really), your body will let go of all that unwanted fat – love handles, thunder thighs and belly fat, and all. Here’s how it works:
WHO GOES FIRST – Genetics play a big role in where your body releases fat, while your metabolism and lifestyle determine when you will lose it.
As you reduce your calories through proper diet and exercise, your body will normally let go of visceral fat first – that’s the stuff tucked around your organs. Eventually, if you continue to lose, your body will draw from the subcutaneous layer – the fat that sits between the skin and muscle.
The primary function of subcutaneous fat is insulation and storage. Unfortunately, the storage system, typically located around your waist, thighs and hips, is usually the last to go.
DEFY YOUR DNA – In a perfect world, your body would release fat evenly from head to toe. However, that’s not always how it goes. Through your unique genetic makeup, the precise location of where your body releases fat is determined by your DNA.
This explains why, if you carry the same percentage of body fat as your Mom or your Dad, you will tend to have the same body shape. Carry around less fat than they typically do, and your body type and shape may look nothing like theirs.
So the next time you find yourself grabbing that flab around your belt, asking the question, “What exercise will get rid of this?”- you have your answer: Proper diet (90%), strength training and cardio (10%), determination, patience and practice (priceless).
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
Get an instant download of my newest E-book! The Secret Laws of Weight Loss Success when you sign up for my daily fitness tips – Notes From The Law Firm!
(c) Copyright – Dianne Orwig. All Rights Reserved Worldwide
Break or Break - Why Laying Off Your Workouts Can Make You Stronger
July 23, 2011 by Dianne Orwig
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Most people would lose it if their boss suggested they work 7 days a week with no end in sight, or go for years without a vacation…but ask someone to take a break from their fitness routine, and they'll actually fight you on it tooth and nail.
I know this, because for years I have suggested that all my clients take a planned break from their usual exercise regimen about every 3 months or so, and honestly, if you could see their faces when I do, you’d think I had told them that Oprah Winfrey and Deepak Chopra just got married.
As hard as it is for people to embrace, one of the most important aspects of achieving phenomenal results lies in your willingness NOT to exercise. Taking a 7 to 10 day hiatus from fitness every 12 to 18 weeks is one of the most powerful and often overlooked elements of true fitness success. Here are a few reasons why:
The Myth of "Never Give Up, Never Surrender" - Regardless of what your brain tells you, there are some very sound physiological and biological benefits to periodically taking a planned break. It starts by understanding what happens every time you step into the gym.
The Glycogen Factor: Each time you lift weights or participate in any type of resistance exercise, you dump a chemical substance stored in the muscles known as glycogen. Glycogen provides the energy that produces all muscle contraction, whether it's blinking your eyes, standing up from a seated position, or squeezing out 24 dumbbell curls.
Around the 10th week of following a consistent lifting regimen, your muscles begin to deplete quicker and the body must look to its secondary source of glycogen stored in the liver (the liver acts as a reserve tank.) As the weeks go by, this tank gets lower and lower on glycogen.
Give It A Rest - At about the 10 to 12 week mark of a consistent workout program, you may begin to notice that your lifting isn't as efficient as usual, and you might describe feeling weaker or tired. You may begin to notice more frequent aches and pains, workout boredom, difficulty sleeping, changes in appetite, or just a general lack of enthusiasm. As glycogen stores become lower and lower, the body can also become more vulnerable to injury.
Even Muscles Need a Vacation - Unfortunately, instead of taking a break, most people try to push through this period, thinking it's a lapse in motivation, when in fact it is simply the body's natural response to its environment. Like everything else in the physical world, muscles, joints and connective tissue need some downtime to relax and refresh themselves - in much the same way a nice vacation refreshes the mind and soul.
How Long Is Long Enough? - When glycogen stores in the liver get low enough, it takes more than just a few days away from exercise to replenish your reserve supply. Taking a break (especially from lifting) for a week to 10 days will, in most cases, put you back on the road, and help you restore not only glycogen, but your energy and enthusiasm as well. It’s all connected.
In the meantime, it is believed that your muscles, having become accustomed to being depleted every 2 to 3 days, will react to this break by building a nice fresh store of glycogen. After a 7 to 10 day rest (body builders typically take 2 full weeks off) you are likely to find that you are able to lift up to 10% more weight when you first return to you usual routine.
So, contrary to popular belief, taking some time off from lifting doesn't make you weaker…it actually makes you stronger physically, mentally, even emotionally.
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today – absolutely FREE! http:/
(c) Copyright – Dianne Orwig. All Rights Reserved Worldwide
The True Secrets To Burning Belly Fat
June 18, 2011 by Dianne Orwig
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If you’ve been trying to flatten your stomach, it’s likely that you’ve done more than one Google search using the 3 most popular key words in the fitness industry: lose belly fat. It’s also likely that you did NOT make it through the 440+ pages (and over 2,030,000 links) that followed.
My #1 goal today is to save you all of that reading and research by giving you the absolute and definitive recipe for flatter abs, leaner thighs, and a smaller waistline. In other words, you’ve just hit the belly fat jack pot! I should warn you, though…it may not be what you expect.
Let’s start with a few things you should know (and a few things you should forget) about the myths and mystery surrounding that nastiness around your navel:
Bull’s Eye or Bull Poop - If you’re planning to put good money down on anything that claims to “target” belly fat, you might as well find the nearest dumpster and toss it in (your cash, not your belly fat.) The bottom line is this: losing belly fat begins with losing overall body fat. Then, understand that it’s your genes that determine where you lose it.
Now, notwithstanding what your genes decide to do, when you are burning fat, it will typically melt away in phases, starting first with the stuff surrounding your organs, then your upper body (face, shoulders and arms), then legs, and then, finally, thighs and hips and, lastly, your waist. While this will happen in a relatively even manner - that is to say that most people experience a gradual, overall reduction - for the majority of the population, the last bit of fat to grudgingly say “adios” is the stuff just above and below your belly button - meaning a good portion of your overall fat must be gone before your body will relinquish this last bit of stored fuel.
Supplement Shmuplement – Regardless of any scientific evidence that a certain supplement, or exercise, or state-of-the-art stress-reliever is capable of accelerating the fat-loss process, the real question is, “By how much?” Here are two answers to that question:
- By NOTHING if you aren’t already losing fat through proper nutrition and exercise, or
- By very, very, very little, if you are already losing fat through proper nutrition and exercise. In other words, supplements and exercises may help, but compared to the foundations of fat loss, they pale, and in most cases, fail in comparison.
The Foundations of Fat Loss (Belly and Otherwise) – Without a solid foundation, whatever you wish to build will eventually crumble. The following steps are the true bricks and concrete of weight loss, whether you're looking to lose belly fat, thunder thighs, or those stubborn love handles. Having helped thousands of men and women reshape their bodies and lives, I can tell you without a shadow of a doubt, the following steps are the best and most effective practices you can implement to get the same jaw-dropping results for yourself:
Step #1 - Prep, Plan, Prioritize and Visualize: Plain and simple, if you skip this step, or leave it for later in exchange for hitting weights and cardio first, you will fail. Poor preparation and planning is at the root of why 90% of the population start with the best intentions, and then end up heavier, weaker, and more stressed out than ever. Most people approach fitness in this order: Cardio 1st, Gym 2nd, Food 3rd, Schedule 4th, Create Vision 5th, De-clutter 6th and Chart Progress, 7th, or never. This is the exact opposite of the right way. This may explain why 90% of the population is still overweight and out of shape.
Step #2 – Eat To Get Results: Exercise, while important, is not what produces the majority of your visible results. Lean and defined shoulders, biceps, quads and abs are chiefly a product of proper nutrition. Absolutely…exercise must be present to achieve phenomenal results, but if your food isn’t spot-on, it’s likely you will never see evidence of your hard work and effort. And here is how easy it is: Eat small fist-sized meals that are half protein, half carbohydrate, every 2-1/2 to 3 hours, and drink 80-90 ounces of plain water per day. Really…that’s it!
Step #3 - Focus, Vision and Purpose: If you put two people on the same eating and exercise track, and watch one succeed and the other fail, in every case there will be specific habits, thought patterns, and trends that define their ultimate results. Those who fail tend to focus on the mechanics of fitness, using the cause-and-effect principle of: “If I do this, then X, Y and Z will happen,” while those who succeed tend to think in a very different way. At the deepest core of their being, those who succeed, practice walking, talking, acting and thinking as though X, Y and Z have already occurred. THIS, above all else, is the true secret to all success.
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn.
About the Author:
Dianne Orwig is a fitness expert, success coach, speaker, and trainer, and founder of LivingFit Online™, an online fitness and personal development program that has helped thousands of men and women transform their bodies, and live more balanced, focused lives though her pioneering approach to fitness, health and well being. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide
What All Mothers Know
May 8, 2011 by Dianne Orwig
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On this beautiful Mother’s Day, I can think of no words on earth that better describe the depth of love between a mother and her child than this exquisite poem written by Edward E. Cummings.
I carry your heart with me
I carry it in my heart
I am never without it
Anywhere I go you go, my dear
and whatever is done by only me
is your doing, my darling
I fear no fate
for you are my fate, my sweet
I want no world,
For, beautiful, you are my world
my true
Here is the deepest secret nobody knows
Here is the root of the root
and the bud of the bud
and the sky of the sky
of a tree called life
which grows higher than the soul can hope
or mind can hide
And this is the wonder that's keeping the stars apart
I carry your heart
I carry it in my heart
Happy Mother's day.
About the Author:
Dianne Orwig is a success coach, motivational speaker, personal trainer, and founder of LivingFit Online™, a program that has helped thousands of men and women not only transform their bodies, but live more balanced, focused lives though her pioneering, less-works-better approach to fitness. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn.
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide
The Top 5 Best Things You Can Feed Your Body
April 17, 2011 by Dianne Orwig
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Here is my list of the top 5 all-time powerhouse consumable items on the planet. Make sure that at least a few of these foundations of health land in your grocery cart - and your stomach - every week:
#1 Oats – Eating oatmeal or something with oats of any kind in it (yes, a nice organic oatmeal cookie counts, and even a bowl of Cheerios is better than none at all) is one of the best, most natural ways to lower your cholesterol, stabilize blood sugar, keep your GI track running smoothly, and keep you going strong all day long.
Here is how easy it is: In a medium microwave safe bowl, add 1/3 cup of old fashioned oats, a dash of salt, 3/4 cup of water, and a sprinkling of Splenda. If you prefer a more natural sweetener, a few teaspoons of Agave nectar will give your oatmeal a nice, sweet flavor, without impacting your blood sugar the way honey or brown sugar can. (http:/
#2 Flax Seed Oil – The list of benefits from dosing just 2 teaspoons of flax seed oil per day are impressive. They include everything from fighting heart disease, cancer, and diabetes, to elevating mood, boosting your immune system, and improving overall joint and soft tissue health.
There has been some confusion about the best way to consume flax seed, so I'll cut right to the chase and tell you to stick with the oil. About a tablespoon a day is best, but make sure to watch the rest of your fats for the day. As good as it is for you, flax seed oil is still a fat, just like peanut butter and olive oil. Fat is fat…and it can add up quickly, so watch your total intake and try to keep your consumption under 20% of your overall calories.
Choose a high lignin, cold pressed, organic flax seed oil, (Barlene’s is my favorite) since the whole seeds will just pass through your system, and freshly ground seed loses its potency within a few minutes of grinding. Dosing flax seed oil in pill form will require that you take between 8–14 pills to equal the benefits of 1 tablespoon of the oil. Flax seed oil is definitely an acquired taste and cooking with it is out, as high heat destroys most of its good properties.
My best recommendation is to start by adding flax seed oil to a daily smoothie or meal replacement shake, find a good salad dressing recipe, or add it to cooled oatmeal.
#3 Egg Whites – Eggs are one of the best, most digestible forms of protein out there. Remember the scene from Rocky? Ugh! Well, he was on the right track with the exception of all those yolks, and the whole raw thing. Make sure to cook your eggs, and unless you want to gain weight, nix the yolks, or at least the majority of them.
Here’s a great trick. Crack 4 whole eggs into a bowl, yank out 3 of the 4 yolks, scramble and serve. Add some spinach and onion and you’ll have a nearly perfect meal! (Here is a great example from my website - http:/
If you’re feeling bad about tossing all those “perfectly good” yolks, either feed them to your compost pile or, think of it this way: You don’t feel bad about throwing out chicken skin, right? It’s the fattiest part of the chicken, and, with an egg, the largest concentration of fat is in the yolk. Better down the sink than on your thighs.
#4 Water – Considering that 60% of your body is made up of water, (50% of your blood volume is good old H2O) drinking the right amount every day is sort of a no-brainer. Still, even among folks who feel they drink “lots of water all day long,” my experience has been that measuring is always the true test.
A good base would be to start with 60-80 ounces of water per day. That’s equivalent to 4-5 pint size bottles (16.9 oz each.) See how closely you can follow this basic schedule - 1 pint by 9am, the 2nd pint by 11:30am, the 3rd by 1pm, the 4th by 4pm. Work through the last pint between 5pm and bedtime. If you find yourself running to the bathroom every 2 minutes, that’s the best sign that you probably haven’t been up to speed.
Fortunately, if you are consistent in your efforts, your kidneys will eventually adjust to the increase in water, (this can take 7-10 days,) and your bathroom visits will decrease to every 2 hours or so.
When it comes to choosing between water and other drinks, a good rule of thumb is to alternate all your other beverages with at least 1 pint of water: If you drink a cup of coffee, follow it with an equal amount of water…drink a diet soda, make your next beverage a pint of water. That goes for beer, wine, tea, or any beverage containing color, caffeine, carbonation or calories.
#5 Leafy Greens – Here is a simple solution to getting more veggies in your life. Purchase a bag of prepared greens (Dole makes a very mild and delicious mix called Sweet Baby Lettuce Salad) and prepare your favorite low-fat salad dressing (Here's my favorite recipe.) Mix the entire bag of salad with about 2-3 tablespoons of dressing and 2-3 tablespoons of low fat grated parmesan cheese. Place 1/3 of this salad mixture in zip lock bags and have one serving with at least three of your regular meals. Yes, greens are an excellent choice with your morning meal. Very delicious and ultra nutrition.
There you have it - five little items that can have a huge inpact on your health, lead to a happier, healthier life, and help you learn to love livingfit!
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!
About the Author:
Dianne Orwig is a success coach, motivational speaker, personal trainer, and founder of LivingFit Online™, a program that has helped thousands of men and women not only transform their bodies, but live more balanced, focused lives though her pioneering, less-works-better approach to fitness. For more information visit www.lovelivingfit.com or send an email to Dianne@lovelivingfit.com.
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide
Want to Lose Weight? Start By Becoming a Big Baby About Food!
March 12, 2011 by Dianne Orwig
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We've all heard the familiar mantra "calories in - calories out" right? For years it has been the tried and true chant of the weight loss industry. While there is plenty of hard scientific evidence to back this theory, anyone who has tried to lose weight just by cutting calories knows, there is a lot more to the story than just eating less food. 
So, the real question is, "What is the missing link?"
I can tell you with all certainty that, no matter what your goal might be, whether you are interested in losing fat, gaining muscle, getting healthy, reversing the aging process, or training for competition; there are 3 keys to getting the results you are looking for from your nutrition plan:
Feed The NEED: The body needs balance. In addition to counting calories, it is important to look at your breakdown of proteins, carbohydrates and fats. While there are varying opinions on the ideal combination, I recommend that my clients strike a balance of 40/40/20; 40% protein, 40% carbohydrates and 20% unsaturated fat. (Take a peek at some of my most successful clients and you will see how nicely this works!) A good way to check your daily intake is to use one of several free online nutrition tracking systems such as FitDay.com. Plug in a few days of eating and you will see right away where you need to make adjustments.
Feed The BABY: The truth is, your need for a continual flow of calories throughout the day (about every 2 to 3 hours) has never really changed. While we are led to believe that we outgrow the need for regular "feedings" as we reach adulthood, the fact is, moving to larger, less frequent meals is more a product of industry than it is health. Our busy lifestyles demand that we condition the body to "stay quiet and wait" until it's convenient to eat and, in the process, the body is forced into fight-or-flight mode. This all translates into a thicker middle. The longer you go without food, the more likely it is that your body will store more fat while it hangs on (for dear life) to what it's already got! Try going back to feeding yourself as you would a baby by consuming smaller meals more often - a palm size portion of protein and a fist size portion of carbohydrate every 2 to 3 hours - and you will be amazed at how quickly the excess baggage comes off. Think tuna and pasta; steak and potato, cottage cheese and blueberries... remember to keep portions small, throw in some leafy greens and drink plenty of water.
Feed The FIRE: Think of your metabolism as a log burning in the fireplace. Now, imagine what happens when you leave that log burning, undisturbed, for a few hours... it starts to smolder and, if you leave it long enough, it will eventually go out altogether. Now consider two different scenarios: In one you take another big, fat log and throw it on top of the smoldering one (sort of like the big fat meal that inevitably falls at the end of the day...) Chances are, neither log will burn very well, in fact, it's more likely they'll smother each other out. In the second scenario, instead of the big fat log, you toss in some crumpled up paper, a few matches, a squirt of lighter fluid, and a few pieces of kindling - what happens? The fire starts up again. Stay at it and pretty soon you'll have an out-and-out bonfire going!
In much the same way, going long periods without eating puts your body into slow burn mode, while eating small meals stokes your metabolism. Sort of gives new meaning to the term "feel the burn!"
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About the Author:
Dianne is an international fitness expert, speaker, writer, success coach and master level certified personal trainer who has helped thousands of men, women and young adults achieve incredible, jaw-dropping results, in less time and with less effort than they ever thought possible. For more information, visit her website at www.lovelivingfit.com
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The 6% Solution To Weight Loss
February 13, 2011 by Dianne Orwig
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Let’s face it – Americans are fat, fat, fat. According to current statistics, a whopping 60% are overweight and, of the 40% left, only about 6% fall into the lean category. (Those nice folks who can see their abs.)
So, whether your goal is to show off your six-pack or just shed a few nagging pounds, it makes sense to take a hard look at what sets this small group of lean-and-strong apart from the rest. How do they manage to accomplish what 94% of Americans find nearly impossible? The answer might surprise you.
Walk This Way – In an effort to move yourself and your results closer to this finite group of 6%, your first inclination might be to look at what they do. What kind of exercise, free weights or machines? How many hours of cardio? Do they run marathons or prefer spin class? What about food? Do they focus on fat free, high protein, low carbohydrate, vegetarian or raw, organic foods? Do they take supplements? Do they prefer the bike over the treadmill? Do they workout in the morning or afternoon?
Whew…all good questions, but guess what? As counter intuitive as it may sound, all of these variables take a big back seat to the true keys to winning the fitness game. That’s not to imply that the “action” elements of fitness aren’t important, but I am going to let you in on a little secret. They aren’t the most important part.
Action vs. Attitude – What I have discovered over the past 13 years, having helped thousands of people make some pretty jaw-dropping transformations, is that the work of getting fit is not nearly as important as the habits, mindset and intention behind the work. These habits and intentions are at the core of what keeps this elite group (those I affectionately refer to as 6%ers) lean, strong, healthy and in charge.
The following are just a few of the principles behind what I call, The 6% Solution™. Use them to “fill in the gaps” in your fitness regime and, guaranteed, you will shift your results from ordinary to extraordinary:
6% Solution #1 – Have An Air-Tight Plan – 6%ers have a daily food plan, usually in writing, which they prepare every evening for the next day, regardless of how busy they are or how repetitious it seems. They map out when and what they will eat in “real” time to address the unique variables of each day.
6% Solution #2 – Be an Independent Eating Machine – 6%ers prepare and carry the majority of the food and water they plan to consume, and they take it wherever they go – just like their wallet, their cell phone, and their briefcase. They don’t leave home without it.
6% Solution #3 – Honor Self-Promises - 6%ers schedule their workouts into their calendars or planners, and incorporate them in and around all the other appointments that are part of the regular mix of daily life. They treat these personal appointments just as they would any other critical meeting or engagement. When they find a conflict, they don’t skip it altogether, they reschedule it for another time.
6% Solution #4 – Tap The Power of Pen to Paper – 6%ers feed their motivation by keeping a written journal of their progress, just as they would any project under construction. They track, on paper, their workouts, their weights, their body fat and their daily, weekly, and monthly goals.
6% Solution #5 – Create a Vision of Success – 6%ers visualize their success – they use goal pictures, story boards, and other visual cues to keep their mind focused on exactly what they want.
6% Solution #6 – Ramp Up Your Word Power – 6%ers continually move their thoughts, vision, and speech away from low frequency words such as “old, tired, depressed, weak, and stressed” and, instead, chose words that move their thoughts and actions to a higher vibration. As opposed to “I dread going to the gym,” they choose to say, “I appreciate the time I’m investing in myself.”
6% Solution #7 – Focus On What You Want – 6%ers consistently point their minds away from the things they don’t want and persistently toward the things they desire most.
Now, the only question left is, what do you need to do to become a 6%er?
If you believe someone would enjoy and benefit from this post, please share it. Just click on the + Share button and you will see lots of options for sharing it with friends including email, Facebook, Twitter and LinkedIn. Thanks!
About the Author:
Dianne is an international fitness expert, speaker, writer, success coach and master level certified personal trainer who has helped thousands of men, women and young adults achieve incredible, jaw-dropping results, in less time and with less effort than they ever thought possible. For more information, visit her website at www.lovelivingfit.com
START EVERY MORNING RIGHT! Get a quick, personalized fitness tip from Dianne, delivered Monday through Friday! Sign up today - absolutely FREE! Click Here
(c) Copyright - Dianne Orwig. All Rights Reserved Worldwide