Drop Dead Diva: TV Show Workout

Drop Dead Diva Workout

About the Show:

Drop Dead Diva is about a vapid aspiring model killed in a car crash then gets brought back to life as an intelligent, overweight lawyer, hoping to find the meaning of inner beauty. Get Season 1 Here

Drop Dead Diva Workout

Doing the workouts? Here are some basic tips to maximize your workout!

1. Drink more water on workout days.
2. Banish any foods that are high in salt.
3. Stretch before AND after any workout.
4. Eat a banana or granola before a workout.
5. Drink a protein shake or eat fruit after a workout.

Here are some great supplies to get you started on your journey!
1. Yoga Mat
2. 20-Pound Dumbbell Set
3. Insulated Water Bottle
4. Morefit Fitness Tracker
5. Fitbit Flex 2
6. Fitbit Smart Fitness Watch

Want more great content? Check out these other pages on the blog!

Workout Archives
12 Week Health Program
Weight Loss Competition Wait List

XO,
Bre

Fasting VS. Smaller Meals

Are you considering fasting or smaller meals for quicker weight loss?

What’s the best eating strategy for fat loss? This is the question on the mind of those who are ready and motivated to transform their physique. A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And which should you follow? Let’s find out!

 

Fasting Post

 

Intermittent Fasting

this eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.

Conclusion

The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing: When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content: The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting does not consider the content of your meals during eating periods.

3. Meal Size: The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

Want more guidance as you take your body from flab to fab? I’d love to help you! Give me a call or shoot me an email and let’s get you on track to shed some major fat before summer!

Cilantro Lime Shrimp w/ Zucchini Noodles

Cilantro Lime Shrimp with Zucchini Noodles

Cilantro Lime Shrimp with Zucchini Noodles

This cilantro lime shrimp with zucchini noodles is simply drool worthy. Lime and cilantro combo makes for a full-flavored dish that tastes like restaurant quality, while only taking minutes to prepare! A perfect low-carb option when you’re looking for a quick, light dinner that’s packed with flavor!

Ingredients list for the Cilantro Lime Shrimp with Zucchini Noodles

1 lb (450g) shrimp, shelled and deveined
2 + 1 tablespoons olive oil
4 cloves garlic, minced
1 pinch red pepper flakes (optional)
1/4 cup vegetable broth
1 teaspoon honey
Juice of 1 1/2 lime
3 medium zucchini, spiralized or cut into noodles
Salt and fresh cracked pepper to taste
1 teaspoon lime zest
2 tablespoons cilantro, chopped

Directions

1. In a bowl, combine 2 tablespoons olive oil, garlic, red pepper flakes, 1 tablespoon cilantro, honey, lime juice and lime zest. Add uncooked shrimp and toss to mix well. Marinate for 15 to 20 minutes.

2. Heat 1 tablespoon olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade. Cook for 1 more minute and set the shrimp aside.

3. In the same skillet add vegetable broth to deglaze and simmer for 2 minutes. Add the zucchini noodles and cook until just tender, about 2 minutes. Add the shrimp and adjust seasoning. Toss everything and serve immediately topped with additional cilantro, enjoy!

I hope that you get a chance to give this recipe a try this week. Remember that I’m only a call or email away to help you get the body you want!

Want more great content? Check out these other pages on the blog!

Workout Archives
12 Week Health Program
Weight Loss Competition Wait List
Healthy Recipes Archives

XO,
Bre

Print Recipe
Cilantro Lime Shrimp w/ Zucchini Noodles
This cilantro lime shrimp with zucchini noodles is simply drool worthy. Lime and cilantro combo makes for a full-flavored dish that tastes like restaurant quality, while only taking minutes to prepare! A perfect low-carb option when you’re looking for a quick, light dinner that’s packed with flavor
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Prep Time 20 Minutes
Cook Time 30 Minutes
Servings
People
Ingredients
Instructions
  1. In a bowl, combine 2 tablespoons olive oil, garlic, red pepper flakes, 1 tablespoon cilantro, honey, lime juice and lime zest.
  2. Add uncooked shrimp and toss to mix well. Marinate for 15 to 20 minutes.
  3. Heat 1 tablespoon olive oil in a pan over medium-high heat, add the drained shrimp, cook for 2 minutes, flip, and add the marinade.
  4. Cook for 1 more minute and set the shrimp aside.
  5. In the same skillet add vegetable broth to deglaze and simmer for 2 minutes.
  6. Add the zucchini noodles and cook until just tender, about 2 minutes.
  7. Add the shrimp and adjust seasoning.
  8. Toss everything and serve immediately topped with additional cilantro, enjoy!
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So, You Fell Off the Wagon?

Tips On Balancing Diet and Life So You Always Get Back on The Wagon

So You Fell Off the Diet Wagon

You know how it goes. You’re cruising along, following your eating plan, working out — in general, doing everything right. The next thing you know, one slice of pizza turns into six, one scoop of ice cream turns into a pint, and you’re banging your head against the wall asking yourself where you went wrong. What happened to make you fall off the wagon?

The answer is, you didn’t. According to almost any specialist – it’s not really a matter of if but when.

Since falling off the diet wagon is almost a given, what’s important is knowing what to do when it happens. When it comes to maintaining weight loss, people who have developed good relapse skills during the weight-loss process are much more likely to keep the weight off.

Understanding Your Relapse

There are two different kinds of relapses, acute relapse is the first. You went for that extra small cupcake because you ate fine all day. The second, You’re going along fine and then, “you just lose it.” You went full on beast mode. The two leading causes for losing it? You were too strict with yourself or you have a high amount of stress (or both!)

When that happens, it’s important to learn from the experience. Ask yourself what happened. If you don’t recognize what triggered the relapse, you’re more likely to react the same way the next time the situation arises.

Often, new coaching clients or readers tell me how upset they are with themselves that they “failed” yet again. They desperately want to know what it will take to succeed once and for all.

Here are my top 10 tips to help you not only pick yourself up, but to finally become a winner.

1. Be sweetly accepting.

If you ate those no-no foods and ignored your good intentions, now is not the time to beat up on yourself. Instead, use your “falling down” to shower yourself with warmth, sympathy and compassion. Yes, you turned to junk food. Now, graciously accept that reality and get ready to move on.

2. Embrace your humanity.

People who are addicted to sugar or junk food or who often overeat tend to expect themselves to be perfect. Of course, that’s simply not possible. In fact, planning for perfection instead paves the way for a big letdown. So, now that you’ve “fallen,” use this as an opportunity to accept and welcome the fact that you’re human. That means you’ll make “mistakes” or slip from time to time. So what? Admitting your humanity can be quite freeing.

3. Give thanks for your “failure.”

This tip may seem counter intuitive, but I invite you to try to be grateful for your slip. Be thankful that you ate junk foods or fell off the healthy-food wagon. Be appreciative that you behaved in an unloving manner to yourself. Now turn your “failure” into something positive. In other words, take your slip and turn it into a transformational teaching moment.

4. Commit to grow.

Now that you realize the value of your “failure” and how it can become an amazing learning experience, accept that this may be the impetus you needed to finally pick healthy foods on a regular basis or to finally lick your bad habit (what I call a babit™). Now, search inside and commit to do whatever it takes so you can grow to reach your goal.

5. Get going with gusto.

It’s now time to slip on those sneakers (metaphorically and in reality) so you can begin again. After all, don’t you get more excited, impassioned and committed when you begin a project?

6. Watch the horrible outcome of your slip.

At this point, I invite you to study how bad you feel because of your sugar or carb spree or other counter-productive pursuits. For at least four days, keep a diary in which you write down the results of your binge, whether your reactions are emotional, physical or spiritual. Admit how your unhealthy habit is leading to horrible headaches, excessive exhaustion, embarrassing irritability, blowing up at co-workers or annoying “brain fog.” When you dispassionately study yourself in this manner, you’ll easily call to mind these horrible outcomes the next time you’re tempted to veer off the track. In fact, remembering how bad you felt can help you to stay on course next time and conquer your sugar temptation or other bad habit.

7. Dwell on what you really, really, really want.

Now that you’ve accepted your humanity, thanked your failure and observed how your sugar slip harmed you, think about what you want. As fitness instructor Patricia Moreno likes to say likes to recommend, think about what you really want in the depths of your being.  In other words, do you really, really, really want to be sugar-free, full of energy, slim, trim, toned, sexy, happier and more enticing to yourself and others? Kicking sugar and eating real food — the kind that grows on trees, pops out of the ground or swims in the ocean — can give you all of that and more. So zero in on the many physical, emotional and spiritual benefits that eating healthy will give you.

8. Create a vision board.

Now that you’ve decided you really, really, really want to go sugar-free or eat healthier foods because of the many benefits, I invite you to actually illustrate your goal. By this, I mean, create a vision board where you paste on photos, words and images that capture what your new, healthier life will look like. You can learn how to do this by reading my Vision Board post from a few months ago. Then, look at your vision board every day and make sure when you look at it that you also relish the glorious feelings that your new, healthier life would give you.

9. Proclaim your freedom.

Now that you’re getting back on track, create one powerful affirmation or mantra and repeat it over and over all day long. You can clean your house or work out while you repeat your affirmation. I like to put a sticky note on my bathroom mirror.

10. Make a pleasing plan.

When starting a healthy diet or new way of eating, it’s always wise to figure out in advance what, when and where you’ll eat. It’s a good idea to choose ample, modest amounts of protein, healthy fats and high-fiber carbs such as vegetables and low-sugar fruits at every snack or meal. So I encourage you now to decide what, when and where you’ll dine or snack tomorrow. Put it in writing. As you begin anew, remind yourself why you’re doing this. Maybe you want to lose weight. You may want to get more energy. Or, you want to have better relationships with your loved ones. You may want to be more productive.

Falling off the wagon happens to everyone The important thing is how you bounce back. Here are some other resources to help out when you fell off the wagon:

Healthy Recipe Archives
Creating a Vision Board
12 Week Health Program Sign Up
Workout Archives
The Hello Mamma’s Facebook Support Group

 

Remember, I believe in you – but it’s more important to believe in yourself!

XO, Bre

Suits: TV Show Workout

Suits Workout

Suits is a great addition to our Running From the Law series. It’s funny, witty, and so wrong in all the right ways!

About the Show:

A guy on the run from a drug deal gone bad, Mike Ross, a brilliant college-dropout, finds himself a job working with Harvey Specter, one of New York City’s best lawyers. Get Season 1 Here

Suits Workout

Doing the workouts? Here are some basic tips to maximize your workout!

1. Drink more water on workout days.
2. Banish any foods that are high in salt.
3. Stretch before AND after any workout.
4. Eat a banana or granola before a workout.
5. Drink a protein shake or eat fruit after a workout.

Here are some great supplies to get you started on your journey!
1. Yoga Mat
2. 20-Pound Dumbbell Set
3. Insulated Water Bottle
4. Morefit Fitness Tracker
5. Fitbit Flex 2
6. Fitbit Smart Fitness Watch

Want more great content? Check out these other pages on the blog!

Workout Archives
12 Week Health Program
Weight Loss Competition Wait List

XO,
Bre

How To Get Away With Murder: TV Show Workout

How To Get Away With Murder Workout

How To Get Away With Murder is a great show! It’s definitely binge-able. But, if you want to do the workouts I suggest sticking to one or two episodes at a time!

About the Series:

A group of ambitious law students and their brilliant criminal defense professor become involved in a twisted murder plot that promises to change the course of their lives. Get Season 1 Here

How To Get Away With Murder Workout

Doing the workouts? Here are some basic tips to maximize your workout!

1. Drink more water on workout days.
2. Banish any foods that are high in salt.
3. Stretch before AND after any workout.
4. Eat a banana or granola before a workout.
5. Drink a protein shake or eat fruit after a workout.

Here are some great supplies to get you started on your journey!
1. Yoga Mat
2. 20-Pound Dumbbell Set
3. Insulated Water Bottle
4. Morefit Fitness Tracker
5. Fitbit Flex 2
6. Fitbit Smart Fitness Watch

Want more great content? Check out these other pages on the blog!

Workout Archives
12 Week Health Program
Weight Loss Competition Wait List

XO,
Bre