The Perfect Time to Begin your Fat Loss Program

"I'll Begin When...."

Waiting for the right time to begin your fat loss program?

I'm wondering something....

What is the magic in waiting?
What do you expect will suddenly be different one week, two weeks, a month from now?

As Busy Moms - there will always be too much to do. And guess what....there is no perfect time - except the time that you can take RIGHT NOW - to make a firm decision to begin something that is Overflowing with benefits into your life and the lives of your family.

If I told you that you could...

~ Have more energy
~ Eliminate cravings
~ Dramatically reduce stress
~ Drop a Jean Size
~ Feel good about yourself again

Would you smile, look me in the eye and say...."No thanks, not right now, the time just isn't right" Huh...?

If not now -to Look and Feel great.... then when? And when that time arrives....what is to prevent you from making the exact same statement? Then you look up to find another year has passed!

So what are you hoping to accomplish by putting off what you deserve to have right now?

It is quite unfortunate that during the holiday season, on the cusp of the New Year where "resolutioners" come out of their sedentary lifestyles for a brief moment as they promise.."This time I will lose weight" - only to find themselves defeated yet again as they quickly revert back to old habits.

It's pretty obvious that this approach just does not work. Taking the easy route, the route that allows us to stay with unsupportive, familiar habits is giving us nothing in return - in fact it is draining and taking away your 3 sources power ... your valuable time, money and energy.

Super Busy Mom, Sarah from Solutions for Busy Moms came to an amazing realization...

"One of the things that has been holding me back was needing to feel like everything was 'in place' (more or less) before I took the time to exercise.

I felt like I had to 'have time' to exercise.

Nope, I've got to make time, I know...but now I know what that really means.

It means making time to do it REGARDLESS OF THE CHAOS around me. I am now starting to visualize a messy house (not too hard :) a stack of piles waiting for me -- and me exercising anyway -- and then tacking all that stuff AFTER I've exercised."

This is a brilliant realization and one you need to take to heart, moms.

"Your actions express your priorities"

What statement are you making about what matters most to you if you put it on the back burner?

Moms - It's Time! Time to make your health and fitness, your ability to reclaim your pre-baby body, your ability to look in the mirror and feel good about what you see a Priority starting today. Fit Yummy Mummy is your solution to putting your priorities into action.

Your Fitness Coach Holly Rigsby

Burn the Fat and Get Your
Body Back.

5 Tips to Crush Holiday Cravings
Overcome Cravings During the Holidays

Holidays = shopping, travel, stress and an abundance of tasty holiday food - especially sweets. They are everywhere!

Not the best combination when your goal is to look and feel great over the holidays. Many articles even poke fun of the fact that "stressed" spelled backwards is DESSERTS! No wonder so many of us find ourselves more plump at the turn of the New Year.

You can take control over those holiday cravings when you have a plan in place. No matter how busy you are, the following strategies will allow you to crush cravings and stay on track.

1. Did you know%u2026..a craving can only last for 15 minutes - then it goes away?

Make a list of things you can do to distract yourself for 15 minutes. When a craving hits, grab a bottle of water and get to that activity - you can even set a timer. Once you hit 15 minutes%u2026your cravings are gone!
TIP: include some form of workouts on your list%u2026.exercise is a natural appetite suppressant.

2. Beat Cravings with Breakfast: Start each and every day with a high fiber, quality protein breakfast. Not only will breakfast supercharge your metabolism so you burn more calories all day long, but doing so will also keep you satisfied and naturally keep holiday cravings away.

3. Eat Often: After a supportive breakfast, eating a balanced meal or snack every 3 to 4 hours will also help to keep you on track, energized and satisfied. Make sure every meal or snack includes a quality protein.

4. Schedule your Treats: Plan when you will have those special holiday treats ahead of time. This allows you to enjoy that sweet snack without the guilt and allows you to stay on track the rest of the time. Cutting out the sweets while "on track" also helps to curb those cravings.

5. DeStress Yourself: Sometimes cravings are simply STRESS related. Practice other ways to cope with stress - go for a walk , spiritual connections, a cozy fireplace, hot baths%u2026all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure associated with eating something sweet.

One of the key reasons for holiday weight gain is we start eating more and exercising less. It might be we get too busy, too tired, or just too full with all that food, but don't forsake your eating and exercise program.

Burn the Fat and Get Your Body Back.

Your Fitness Coach Holly Rigsby

Indulging in holiday sweets can sabatoge your effots to stay slim this holiday season. The average American consumes an astounding
2-3 pounds of sugar each week....this amount is sure to increase over the holiday season with the abundance of sweets available.

Treating yourself too often will most certainly...

- zap your energy
- disrupt your concentration and focus
- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

Overeat sugary sweets and your body goes into fat storage mode as your body releases more insulin, a powerful hormone that signals your body to store fat.

Sugar is the Anti-Slimming Nutrient.

What is a Fit Yummy Mummy in the making to do?

You can enjoy the season and the best foods it has to offer without sacrificing your waistline. The following Holiday Sweets Survival Guide will help you practice Smart Indulging so you can Stay Slim this season.

1. Have a Sweet Treats Plan
Did you know no more than 10 percent of calories should come from sugary treats ?- That's about 30 to 50 grams of added sugar based on your calorie intake. The best way to not blow it is to plan ahead and know when you will treat yourself. This will help you stay on track - you have something to look forward to and you are not depriving yourself (which only leads to more intense urges to over-indulge).

2. Do Not Skip Meals
Skipping meals to "save room" for your sweets treats will only slow your metabolism down,
so the fat storing impact of sugar has a greater effect on your body's ability to gain holiday
pounds. Instead, eat supportive meals every 3 to 4 hours throughout the day. This will keep
you satisfied and boost your metabolism - lessening the effect of sugar on your waistline.

3. Avoid Sugary Drinks
If you want to keep your sugar level in check, don't waste your consumption on a soda, juice or fancy coffee. Save these "empty" calories for the treats you truly desire.

4. Check your Self-Talk
Rid yourself of self-sabatoging views - such as "I need to eat this, it's the holidays, they only come once a year." This type of thinking will only cause you to spiral out of control with little to no concern of the choices you make each day. Instead think about what you can do to keep you fat loss efforts in check.

5. Just Say NO
Be aware of friends, family and co-workers who have a tendency to "push" holiday treats on you. You are not obligated to eat it - especially if it is not in your best interest. You have the ability and
power to politely say no. Others do not have control over how you choose to treat your body - you do.

6. Be Mindful
Make each indulgence count by eating with intention. How much of it will satisfy a craving or holiday memory you have. How much do you really need? This is not the type of food that has fat burning qualities - remind yourself of the consequences and keep the indulgences in check.

The most important thing during the holidays is enjoyment of traditional foods, with a sense of control or moderation. Keep your sweet treats in check, schedule your Short Burst Exercises
Exercises and enjoy a slim and trim body throughout the holidays.

Your Fitness Coach Holly Rigsby  

Busy Mom's Secret - Manage Energy, Not Time

No Time? Too Busy?

What about all those Time Management strategies? You've tried carefully organizing your fitness goals, scheduling your workouts and listing out the priorities of your day all with the goal of getting more done in a shorter amount of time. So why does your workout keep getting put off?

The secret lies in managing your ENERGY rather than simply your time. Time is a finite resource yet we try to manage it every day. We only end up frustrated because we cannot get more done in less time. Energy on the other hand is something you can manage. It can be extended and renewed on a daily basis.

You know when you are feeling enthusiastic, you are more motivated to not only get more done, but to focus on the tasks that produce more energy - like fitting in your workout. When you are feeling blah or just tired, you come up with a handful of excuses not to workout or you attempt to get it in but don't put your best efforts into it.

We all have different levels of energy at different times of the day. Most Busy Moms would say they definitely are or are not a morning person--there's not usually much gray area in the morning department. As for night owls, the more energy they have after the sun goes down to get things done, the better.

So when it comes to managing your energy, start by paying attention to your energy patterns throughout the day.

Match your Energy to the Task
From here, schedule high energy tasks to the part of the day that you work best.

~ Use high energy peaks for your most challenging tasks - your workouts, meal planning/preparation, playing with your children, etc.

~ Use low energy valleys for routine tasks such as writing in your journal, doing laundry, taking inventory of the food in your pantry, etc.

Throughout the day, ask yourself: "What's the best use of my time and energy right now?"

Bottom line, when you find yourself saying....I just don't have the time to workout - know that time isn't really the problem. No one else has any more than you.

Making use of your peak energy times will make the challenging task of "finding the time to workout" not only easier to accomplish, but the successful completion of each one will only lead to an upward spiral of more, good feeling energy.

Combine these Energy Management Skills with the short burst exercises in the Fit Yummy Mummy Workout Plan and get fit in just 90 minutes a week!

"I Have to say I am quite shocked.I usually workout for 1-1.5 hrs 3x/wk in the gym ....I do this program at home 6 days a week for 15 minutes. I try it exactly as Holly said since I'm not getting the results I'd like at the gym. When I saw the exercises in the manual, I thought "this will be easy... I do these all in my classes". WRONG!!! I do them back to back I'm only working out for 15 minutes. I definitely get my heart rate up and sweat. I like having the extra time at home with the kids and to get stuff done."

Ellen Antoine

Your Fitness Coach Holly Rigsby

Burn the Fat and Get Your Body Back.