3 tips to resist the treats–stop raiding your kids’ candy

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Here are 3 tips on how to keep the indulgences at bay
before I share the link to my FREE LIVE VIDEO SEMINAR this Sunday night.
This is my very first live video seminar so I am really excited about it.

3 TIPS TO HOLD OFF ON RAIDING YOUR KIDS’ CANDY:
1.  OUT OF SIGHT, OUT OF MIND
–hide the candy in a place where you will forget about it.  Some people use the freezer.  I realize that candy (especially chocolate) can “call” to you, but if you can’t see it, its better than leaving it out in the open to tempt.
2.  POST THE ABOVE PICTURE ON YOUR FRIDGE OR PHONE.
Is your indulgence worth the price of what it takes to work it off?  More importantly, is it worth the GUILT, the dirty looks you give yourself in the mirror?
3.  BUY YOURSELF A SMALL AMOUNT OF THE “GOOD STUFF”.
If you have  a small stash of your own, high quality treat then the candy doesn’t look so great.  If you LOVE a certain crappy candy, you need to do some research on it because its a sure bet that it is slowly killing you.  Want some shock effect to knock some sense into you?  CLICK here for 7 Halloween Treats You Should Throw Away Immediately. 

JOIN ME FOR MY FIRST FREE LIVE VIDEO CONFERENCE
INVITE FRIENDS–MEET ONLINE!

THIS SUNDAY 7:30 PM
LET’S MEET ON THE INTERNET AND LEARN HOW TO STAY NATURALLY HEALTHY THIS WINTER WITH ESSENTIAL OILS HERE IS THE LINK
https://www.videocontrolpanel.net/meetings/join.aspx?token=072049178135027215051143112152085115133101179209038096108118021167192252034193164102179169239004
CLICK THIS LINK AT 7:25 ON SUNDAY NIGHT TO HOOK UP
.

Crockpot Bison Stew and paying hommage to our food

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Crockpot Bison Stew and paying hommage to our food

Its has finally gotten cool enough to make stew! I apologize for the lack of pictures!  By the time I got home last night there was barely anything left!

I have been waiting patiently since I bought some bison short ribs at the farmer’s market this summer.  I have always wanted to try bison, mostly because my husband (who is a much more adventurous eater than I) said its good.  When I saw the farmer’s stand, and that they were offering samples, I just had to try it.

So, yes, I am not a vegan, even though I post lots of vegan recipes and think it is a very healthy lifestyle.  I tried it, and learned a lot, but I admit I like meat!  What can I say??!  So, to continue justifying eating meat, I do three things:

  1.  get the best cuts from the cleanest (healthiest) source
  2. eat small portions (probably half of what a normal portion would be for most people (about 2 oz)
  3. recognize the sacrifice of the animal and the resources it took to give me this delicious protein.

The more I learn about animals, the more I realize how amazing and smart they are.  We must not abuse them or take them for granted.  And the resources it takes to raise and slaughter meat is ridiculous.   I struggle with this, I will be honest with you, but not enough to give it up completely.  If we all eat less and more consciously, then it will have a big impact on agrifactories and on our environment.

BACK TO THE STEW…

So, this weekend it was finally cold enough to warrant defrosting my measly 1.5 pounds of short ribs.  Good meat is expensive, so I try to economize by getting cheaper cuts and smaller portions.  Stew is a great way to use high quality meat because you mix it in to make a hearty dish (people don’t notice that there is less), and you can use cheaper cuts that require longer cooking.

The farmer’s wife had a pretty complicated recipe and I simplified it down to the point where it was delicious, but nothing like the one she made.  I had some potatoes, carrots, string beans, and white beans in the kitchen, so I threw that all in too (chopped) along with a sauteed onion.  You can put anything in that you have around–that’s really what is so beautiful about stew.  It can be vegan with barley and lentils, or you can add some chicken or other sustainably-raised meat, and of course any veggies laying around–even kale!

Stew should also be easy to make.  It SHOULD be a crockpot meal.  Her recipe was not, so I adjusted it and, well, the fact that it was gone by the time I got home last night says it all.  Everyone enjoyed it, including my picky teenagers.

Here is the recipe:

marinade:

1 c water

11/4 cup brewed coffee (save some from morning)

1-2 tsp himalayan salt (i used 3 twists on the grinder)

1/2 cup pure maple syrup

2 drops doTerra rosemary oil

2 tsp tamari sauce

2 ice cubes (don’t know why)

1.5 lbs bison short ribs

I put in a vertical ziplock-style container like this one:

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I just slipped the ribs in there vertically and marinated overnight.  It was a little full so I mixed gently and poured a little out. You could probably save it for part of the stew if you wanted.

STEW:

1 chopped onion (sauteed)

1-3  fresh and chopped carrots, potatoes, string beans

1/4 cup ketchup

1 cup white beans

1 cup coffee

3 cups water

2 vegan chicken-flavored boullion cubes

1 bay leaf.

Drain the marinade off the ribs and discard.  Add the sauteed onions to the crockpot along with the other ingredients, while the meat is browning in the same pan as the onions.

cook in the crockpot on high for 8 hours.  I like to put the crockpot on low overnight and then high the last 4 hours if it needs to thicken.   Pull the bones and meat out of the pot.  Discard bones, and cut the meat into smaller pieces.  Put back into the crockpot and mix to disperse the meat.

Before you enjoy your stew, pay respect to the sacrifices made to get the meat to your table.  Saying thank you, literally, before you eat will raise the energy of your food to a higher level, and it will raise the consciousness of your eating higher as well.  Both of these seemingly benign acts are not.  Just try it and see how it elevates your meal!

Our stew was delicious, lean, and nutritious.  It was a great meal with a salad or just by itself.  YUM!  Stay warm!!  Please leave a message if you have a question or just tell me how YOUR stew turned out!

Be well, Elyse

Are you enough? 5 ways to get everything done AND feel healthy and satisfied

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One of the reasons I love blogging is because I can get my message of health out to literally millions of people, but currently only about 500 or so people actually receive my blog, so does that mean I’m not making a difference in the world?  Of course, the answer is no, however, I think its safe to say that I am not the only woman who fights a daily internal battle within my mind for the feeling of doing enough–or even being enough.

This feeling of “not-enough-ness” is literally making us sick.   Although it may not be possible to slow down the pace of our work and family schedule, we can slow down mentally and use some tricks physically to bring some sanity into our insanely busy lives.   Here, I offer 5 tips to keep it together, make a positive impact, and not feel exhausted at the end of the day:

1.  Take high quality vitamins.  This is how 90% of the high acheivers stay on their game.  Without vitamins, your body is simply running on a quarter tank, no matter how healthy you eat.  How do you choose?  First, do not buy your vitamins at the grocery store. These products are simply a waste of money.  I personally now use DoTerra Lifelong Vitality and their Mito2Max products.  Its economical (especially if you sign up for the wholesale account–25% discount pays for itself!) and it includes all the nutrients you need including some essential oils for cell repair (good for cancer prevention).  You will definitely want to do your own research on this and find a product and company that you trust.  This is super important.  These are some things to look for:

  • what is the company’s commitment to global health?  This is important to me because I want to work with companies who aren’t just about making money, but about making people healthier and preventing disease.  Many supplement manufacturers make products that have contaminents such as lead and arsenic (YES!!).  Check out ConsumerLab.com to get the latest information on quality products.
  • experience of others.  Do you know other people who take the product?  Do they feel a difference when they don’t take their vitamins? Have they felt that the product makes a difference in their lives?  I know that when I don’t take my vitamins and omega 3 supplement I get a little wacky and sad.  I call it my medicine (even though its not really medicine–its just all the stuff my body needs to make neurotransmitters to keep me happy and my brain working).
  • how much does it cost?  It has to be reasonable to fit in your budget.  This may seem high, but my experience has been that the best products are sold via direct sales (i.e. thru distributors) because they can cut out advertising and a lot of the middle men.  Personally I think spending about $75-100 a month on vitamins is reasonable.  That may seem high for some of you, but it also may seem low.  We are talking about health insurance here (the real kind, not the disease insurance we are used to).

2. Learn to breathe more effectively.  If you think about your breath the next time you are driving, or in a meeting, or are just pissed off, you will see that you’re probably not really doing much breathing at all.  The fact is that this is the EASIEST way to reduce stress, increase energy, and be healthier.  It may seem like a no brainer–like, duh! we need to breathe!  But the fact is that most women don’t breathe correctly, and its easy!  Here is how you do it.  Put your hand on your belly and let it all hang out.  Relax it completely. Take a breath in and notice if your belly rises.  It should.  As you exhale push the air out by breathing out and pulling your navel in to compress your diaphragm.  Breathe out until ALL the air is out.  (Relax, you are not going to die of asphixiation, even though you might feel like it the first time.)  You can do this when you wake up in the morning, and/or when you go to bed at night (its a great way to relax). Take short breather breaks throughout the day.  It only takes 1-2 minutes to do and it will bring oxygen to your brain and will literally make you much more productive.  Set an alarm to remember to do it each hour.  Seriously, if you’re thinking, I don’t have time, then you better consider a bigger change.  WHAT COULD POSSIBLY BE MORE IMPORTANT THAN BREATHING?????

3.  Get at least 6-7 hours of sleep.  If you don’t get good sleep now, then you won’t be effective at anything.  Sleep is probably the most important thing you do for your body next to eating.  If you don’t get good sleep, you are setting yourself up for health disasters.  A couple of things you can do to get better sleep are:

  • turn the f**ing tv, ipad, kindle, etc. off at least an hour before you go to bed.
  • create a relaxing atmosphere with dimmed lighting (no overhead lights, just lamps)
  • pamper yourself–brush your teeth, and use some natural skin moisturizer like coconut oil with some lavender and myrrh in it.  Vetiver is a wonderfully calming oil you can dilute in coconut oil and put on your feet before bed.  I put lavender and Balance blend with some water in a spray bottle and spray my sheets and pillow before I go to sleep.  It smells nice and, next to breathing exercises, is probably the easiest thing you can do to switch gears.

4.  Move, but with moderation.  For many women who are feeling stressed exercise might not even be on their radar, but the fact is that exercise is the number one thing you can do to feel energized, fulfilled, and stay youthful–IF you do it right.  Moderate exercise is obviously relative, but most people these days think of exercise as training for a marathon or working out for at least an hour.  Recent studies are showing that exercise beyond 30 minutes does absolutely nothing extra for you. In this case more is not better.  Smart is better.  If you are really short on time do my 10 minute tabata workout! Do this every day (twice a day if you’re really ambitious) and you will get fitter and stronger.  Don’t fool yourself.  Exercise is absolutely key to living a fullfilled life.  Make time for it.

5. Besides eating right (which would be #5 except I think that should be a no-brainer to this crowd) being nice to yourself is absolutely crucial to making a difference in this world, feeling fulfilled, and enough.  We women tend to be our own worst enemies.  WHY?????  This life is not a competition.  We are here to fulfill our unique purpose with our unique personality and gifts.  Create a beautiful, positive mantra that you can say for yourself and your family every day, when you’re feeling not enough, run down, depressed, etc.  This is your prayer of abundance and recognizing that you were made perfectly and whole.

I meet so many people who have lost faith in their wholeness, and the perfection that lies within themselves.  Get back in touch with it with these 5 tips.  When we take care of us, feel fulfilled and energized and more than enough, we energize others–our kids, spouse, co-workers, or random strangers.

You are an abundant woman with unique gifts that the world needs.  Please share with love!

Have a wonderful day!  Please leave a comment and share with a friend and tell her that she is loved and cherished!!

Elyse

It’s chocolatey, smooth, and delicious!

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Welcome to my 100th post!!!!  I can’t believe that I have posted 100 ideas, recipes, workouts, theories…pretty much a glimpse of the philosophy of my life, but like that’s a blog, right?

I am so excited about this smoothie I just made that I am dedicating my entire 100th post to it.  It is a dream for:

  • people who love chocolate
  • people who are watching their sugar
  • people who are always in a hurry

Here it is!  Its as smooth and chocolatey as it looks!  Almost like pudding!

as chocolatey and satisfying as it looks

as chocolatey and satisfying as it looks

Part of my inspiration for this smoothie is this Venuswoman Cleanse I am working on.  I am in the midst of it, to witness the change my very self.  So far, its been awesome and pretty easy.

Part of the cleanse this week is to eat all real food–no additives, no preservatives.  Nothing with a chemical sounding ingredient.  The ingredients have to be things a 10 year old could identify (unless its some obscure vegetable like a kholarabi).

One of my essentials to a good smoothie is that it has to be balanced.  I can’t do straight fruit or I will crash fast (not a pretty picture). So I always add nuts or seeds to my smoothie.  In order to do this without it turning out lumpy and chunky, you really need a high speed blender like a vitamix or a blentec.  its worth the money.  My family and I use it at least 5 times A DAY!  My hubbs is a smoothie fanatic now!  Its a great way to get the hubby to eat more fruit and veggies.  So, to balance this smoothie I added cashews.  Cashews and raw cacoa in a blender (with something to sweeten it up) is so smooth and scrumptious!  I’ve even made chocolate mousse this way–awwwesome!!!

Anyway, I know you are dying for the recipe so here it is.  You will be amazed at how simple it is:

6-8 oz of water (yep, just water–depending on how thick you want it)

3 heaping Tblsp of raw cacoa powder

1/2 frozen banana

1/3 cup of raw cashews (no need to soak beforehand, but if you have time, its healthier)

1 tsp vanilla

pinch of salt.

Blend to its creaminess deliciocity!  Healthy, chocolate, balanced, fast–what more could a girl ask for?

Please share a comment or question below!!  I want to know–what would you add to make this more scrumptious??

I hope you are enjoying my posts!  And when my Venuswoman Cleanse comes out you will be the first to know (hint: it will be soon!!!!).

love ya!  Elyse

want to get more protein without artificial ingredients?

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This is a brilliant post from Oh My Veggies.  Protein is such an important nutrient, especially when you are trying to:

burn fat

regulate sugar

build muscle

But, protein powders are full of a lot of junk.  There are some good ones out there.  I personally love Usana Nutrimeal as a meal replacement (which has 15 grams of protein).

When people think of adding more protein to their diet they almost always turn to animal protein.

When people are trying to burn fat or are on the go, they make smoothies, but a lot of people use greek yogurt for protein which is acidifying (increases chances of cancer, osteoporosis (YES) and kidney stones).

Enter plant protein to add to your smoothies.  Here, Oh My Veggies gives us ideas and recipes.  Serve some up, yo! and share with me which one you made!  take a picture!!!

Brilliant post from Oh My Veggies

Brilliant post from Oh My Veggies

Are you a detox junkie?

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Are you a detox junkie?

Certain times of the year, I find myself feeling kind of, well, ready to take on more—like a new start. Other times I honestly just need to detox from some of the junk I’ve been getting into.

Do you find that?  That certain times of the year you feel motivated to do something to make you feel better or see if you can feel better than you already feel?

Kind of like an experiment.

What if I do THIS? Will it help me have more energy/lose weight/get rid of my headaches/make my cycle hurt less/feel happier?

I’m going to be running an awesome Venuswoman Cleanse in October, so stay tuned.  But first, what kind of cleanser are you?

So, I have figured out there are basically two camps on cleanses for those who create them and for those who do them.

Those who create them:

Camp #1: these cleanses are pretty intense and can inspire lots of bathroom time. Usually you need a juicer and all kinds of veggies that most people don’t normally eat. These are generally very effective and short, like 3-7 days (because seriously, who could keep that up??). The people who create these cleanses generally tend to be a) from California (because everyone’s always detoxing there, right), b) someone who secretly hates people who enjoy food; or c) someone who just really likes juicing.

Camp #2: this cleanse is also intense but involves real food. Yes, you still need to give up some things temporarily like caffeine and alcohol, but hey—it’s a CLEANSE, right? These usually last 21 to 28 days and can also be very effective if the participants stick to it. It is generally easier to stick to (as long as you’re not a closet alcoholic—which maybe you’ll discover if you’ve never had to live without alcohol for more than a couple of days). **

**side note: you can learn a TON about yourself while doing a cleanse. I didn’t realize how much I relied on my morning coffee until I took a break—the first time it was very hard to deal with—I’m not gonna lie—but after 2 weeks I was over it. I still drink it (its like one of my only vices!) but now I know what that feels like and that I can do it.

Those who DO cleanses also fall into 2 camps:

Camp A: these people want a quick and dirty (or clean) way to drop weight/feel better about their binging/take a break from food (aka have a dysfunctional relationship with food). These people are good with short term cleanses (but sometimes they still make up their own rules). Long term cleanses tend to take more faith and confidence in the process. These people also tend to be yo-yo dieters. They love cleanses because it helps them justify eating crap the rest of the time.

Camp B: even though these people might be at different places health-wise, they all are dedicated to finding out what will make them feel better, stronger, and healthier. They also have an inherent faith and belief that their bodies can heal when given the proper nourishment and “tools.” They tend to be people who don’t go cold turkey, but like a gradual, realistic approach to getting rid of the junk.

 

Do you like Cleanse 1 or 2? Are you an A or a B? Tell me why and what you’ve tried in the past. Leave a comment below.

Blowing away 3 common fitness and health “tricks” that may be hurting you long-term

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These 3 “tricks” that fitness enthusiasts use to lose weight and supposedly get healthier are actually doing more damage than good.  In fact, these things could be telling your body to hold onto unhealthy fat.  Read below and don’t make these mistakes.

1.  Being really sore indicates that you had a kick ass workout. MYTH!!!
Actually being sore is your body holding on to inflammation.  If you do a workout, you felt like you worked your hardest, and you’re not sore the next day (or the second day after) that is AWESOME!!  That means your body is processing the waste products that got built up during your workout.

If you experience significant muscle soreness on a REGULAR basis, and it lasts for more than a couple of days, you probably need to:

  • drink more water
  • take  (better) vitamins/eat healthier (more antioxidants)
  • recover more–de-stress

2.  I need to eat a lot of protein and fat to lose fat.  FAD!!!

Usually when people say they need to eat a lot of protein and fat, two things are going on. 1.  they are following some ridiculous diet; or 2. they are a newly diagnosed diabetic.  The truth is that protein and fat ARE important for fat loss and sustainable energy.  But, we need a diet with veggies!!  Can’t get around it and the faster you accept that the quicker you will achieve the health you are looking for.

Healthy fats–FROM PLANTS–can provide us with tons of energy and help our bodies burn other fat.  And protein and fat help us feel full longer so we don’t feel hungry and give into cravings.  BUT, most people forget about two other things that are really important in fat loss and sustainable health:  fiber and disease.  The people who promote high meat oriented diets don’t give a crap about your heart disease and cancer risk.  They just want you to lose weight so they can look good and sell more books.  This is totally unsustainable and not healthy.  Meat is VERY inflammatory, so keep it to a minimum.  Bulk up your diet with FIBER and plant-based fats and proteins.  Meat should be a sometimes food, not an always food. Examples for good foods to incorporate are:

  • celery, carrots, avocados, cucumber/zucchini, any squashes
  • nuts and seeds, like raw cashews, almonds, sunflower seeds, quinoa, pumpkin seeds, chia seeds, hemp seeds (all awesome sources of  fiber, protein and nutrients for your brain)
  • whole grains like steel cut oats (NOT processed oats), sprouted bread, wheat berries

3.  Doing more cardio on my “off days” will make me lose weight faster/make me stronger/healthier. MYTH!!!!

“Off days” are called that for a reason–because you are supposed to be taking a day OFF to REST!  This is probably one of the biggest mistakes I see people make.  Believe it or not–I know this goes against everything you feel and know–reducing your intense workout days can lower your body fat and make you stronger.  I have seen it in action.  Rest is probably the most under-utilized, under-appreciated aspect of fitness and health.  When working on a schedule, take into account what stress you are under at work, home, are you traveling a lot.  These are crucial to take into account if you want to avoid injuries, overtraining, or release fat.

If you need help coming up with a program/schedule that works for you, simply contact me at elysej@venus4her.com.

I’d love to know what you think of my article!!! please leave a comment below, and feel free to share it too!!!  Thanks!  Elyse

How to get skinny and stay healthy forever

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blackwomanrunningIn my life as a fitness professional, I meet lots of women who want to lose weight, “tone up,” release fat, and reduce pain.  Ultimately, they want to be healthy.  One of the first things they think is “oh, I will start running or doing the elliptical.  I will exercise everyday.  Then I will lose weight.”  Many, many times they lose some weight, but as soon as they get busy they get out of their routine and gain it all back.  Why is that?

How to make the body a fat-burning machine is not a mystery to fitness professionals and it should not be to you either.  In this article I am going to dispell almost everything you ever read in a “women’s” health mag about exercise.  In fact, here is a little secret: Top trainers consider “cardio” exercise a complete waste of time for pretty much all of their clients!

So, why do women keep doing it??

Many women who want to lose fat start running, elliptical-ing, or walking because, hey, its a great way to burn calories, its easy, its fun, right? And its better than sitting on the couch (which IS true).

What people (especially busy women) never consider is how much time they are wasting.  Almost every woman I know knows that time is precious to the modern woman, so why would anyone spend time exercising, of all things, and not get long term results out of it??

Being a triathlete myself, I’m thinking that you’re thinking that I am totally full of it, and that thousands of people lose weight running and walking, that its easy and fun to walk with friends, etc. Where do I get off telling people that cardio is a waste of time?

If losing fat and being healthy forever effortlessly is your goal, then you need to re-evaluate, be open-minded, and read on…

In this post, I will tell you

  • what really burns fat 24/7 even when you are sleeping
  • quick exercise you can do so you CAN burn fat efficiently, sustainably, and effortlessly stay thin and healthy forever

Skinny disclaimer: For most women the end goal is to lose fat so we can be healthy, pain free, happy and mobile.  These are the most important reasons for exercising.  Looking great and being the envy of our neighbors is a nice perk, but lets face it, we are not vain enough to be really motivated by that.

So let’s get this going…

How much fat is healthy?

First of all, I need to define what is a healthy amount of fat for a woman.  Many women out here on the internet are going a little too far (in my opinion) in their fat loss quests.  Have you seen their before and after selfies??  And the posts of FIT IS THE NEW SKINNY? with pics of super-cut moms showing off their abs?  This makes me want to gag, because

  1. it shows how truly insecure we are that we need to be prancing around in our underwear on facebook because NOW we think we look good, and
  2. many times these pics are a result of unsustainable effort!  Sure, you’re skinny now…but are you REALLY going to be able to maintain your “lean out” routine?  Seriously, this is so unrealistic and demoralizing to everyone else on the planet who is living a real life.

I wish women would just STOP the madness of the pursuit of a “perfect” body and be healthy.

That said, a body fat percent of  20 to 30 is the ideal for women.  Women with smaller frames are going to feel more comfortable being closer to 20 and women who are taller are going to be able to better “pull off” BF% in the high 20’s.  Personally, I range anywhere from 23-29% and that is probably due to hydration, and maybe like 5 lb variation depending on how much I am exercising.  Most people would NEVER guess that I average 25% body fat.  The women who are taking selfies and posting on Facebook/websites are:

  1. flexing their muscles somehow for their pic or sucking it in
  2. if they really are that “cut” they are probably around 12-18% body fat
  3. promoting some kind of weight loss product or “fat burning” services, and/or
  4. spending a lot of time on their fitness regimen

abs1abs2

This is nice for them, but not sustainable even by these internet fitness wonder women.  So, let’s just get over that fact and move on to more balanced, doable fitness and health.

Okay, I KNOW you have heard this before, unless you have been living in a fitness cave for the last 10 years.  The most efficient way to burn present and future fat in your body is for your body to build muscle and GROW

Everyday our bodies burn energy (aka calories) while we go about our business (even when we sleep!). How do we get them to burn more?  By encouraging it to repair and make muscle.

There is a fine line between healthy breakdown and causing inflammation.  This is really important to be aware of in your own body.  Generally, if soreness is not gone by the third day after a workout, you get sick, you are in pain, you are causing bad inflammation, so STOP doing what you are doing because your body is going to turn into a fat storing machine–I don’t think any woman wants that! EVER! Even if you need to gain weight!

The most amazing thing about our bodies is that we are growing and repairing everyday, almost entirely while we sleep. So, when I say that you get skinny while you sleep, I’m serious and its a scientific fact.

How to efficiently burn fat while you sleep:

Muscle tissue uses energy on a 24 hour basis–all the time, every day, even yes,when we are sleeping! Your heart is beating at this very moment–that is a muscle.  FAT = ENERGY.  Its actually the most efficient source of energy for muscle to use, especially while you are sleeping.

muscle burns more fat per hour than cardio.

Running and walking can build initial muscle (especially if you are starting from zero) but only to a certain level, which is precisely why most people plateau pretty quickly when they use cardio to burn fat.  That’s why you see people in marathon training programs who keep doing marathons, year after year, and they are still fat.  There are two things going on with this:

  1. they are only burning calories for the time they are actually exercising–what, like an hour or more if they are training long distance (vs. 24/7)?
  2. they are creating a TON of inflammation in their bodies from the breakdown of connective tissue and muscle, and rampant creation of free radicals.

NOTE:  This type of muscle breakdown is not helping you to build muscle.  Its teaching your body how to store fat because when your body is stressed out and inflamed that’s the first thing it does.

The most efficient way to build muscle is high intensity interval strength training.

(NOTE: Walking in nature to relax is not the same as fitness walking and running, and can be a very important part of losing fat and keeping it off).

Workout that cardio junkies should do (and will love) regardless of whether they are trying to lose fat or not:

Go to a track and run the straight-aways as fast as you can, then walk/jog the turns.  Work up to doing that 8 times (which is 1 mile).  it should take you about 10 minutes maybe. rest 1 minute. Then, add 10 pushups on the stands 4x with 20 second rest in between each set. rest 1 minute.  hold a plank for 30 seconds/rest 20 sec. do 4x.  relax.  That should take about 20 minutes and that is a kick ass workout. Do that 3 times a week and you will not only be a STRONG woman, fat will melt off you!!!

If you are reading this when you can’t go outside, replace the straight-aways with fast steps, mountain climbers, burpees–anything that you can do all-out.

If you are just starting out or over 50 lbs overweight, please do not run or do high impact exercise yet.     This is simply too stressful and counter productive.  I don’t want to discourage people from being active, but if you get injured, you ain’t goin’ nowhere, no how.  Be smart and stay injury free!

High intensity is different than high impact.  Use common sense, personal exertion perception (rate of perceived exertion), or a heart rate monitor, if you’re not sure how hard you should go.

Perceived-Exertion-Chart

Here’s another great workout especially for newbies:

Rev up your metabolism first thing in the morning with some basic core activities like 20 bridges (one or two leg), planks for 30 seconds, and 10 push ups–do this 2-4 times depending on how much time you have. If you have more time, and you have good knees, add some one leg lunges, or squats in there (10 each).  Keep it moving with an interval timer.

This kind of workout will  get your blood pumping in the morning or in the evening (after sitting at a desk all day), AND it will safely help your body learn how to burn fat.

The key with efficient, fat-burning training is to do short bursts of exercise with rest.  Most people do too long and too hard.  Short burst = seconds, not minutes.  Avoid: 2 minutes of cardio in between sets of weights for an hour.  That is a huge waste of time.  Keep it simple and do stuff you like.  If you want some other suggestions, leave a comment below.

MAXIMIZING YOUR FAT LOSS AND KEEPING IT OFF FOREVER!

To most women this sounds too good to be true.  YES, what you put in your body is a very big piece of the puzzle, especially when you are first starting out.  That will be discussed in another article.  Maximizing your muscle now will turn you into an energy burning machine, which will allow you to indulge occasionally.  And, as with most things in life the younger you start, the easier it is and the easier it is to sustain.

Don’t hate the skinny girl.  She works hard to keep her figure (if she is actually interested in her health).

Keeping health and fitness real for all women–Please tell me what you think: leave a message below.  Thanks for reading…Elyse

FREE Webinar on Essential Oil Uses For Common Ailments

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Happy Friday!!!

I just wanted to tell all my followers (love you! :D) about a free webinar I am doing on Sunday at 7:30 pm EST.  I’m not selling anything–I’m going to explain how to use doTerra certified pure therapeutic grade oils.  If you already have some, grab them and we will have fun.  If you don’t have yet, listen in and find out why I and millions others are jumping on the EO wagon. 

here is the link to register!  http://www.anymeeting.com/PIID=EA57DF82824A3F

Can’t wait to talk to you!!!

Elyse

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