Kettlebell Swing

If you are wanting to take your fitness to the
next level and shred more body fat
I’ve got something for you to try!

KETTLEBELL SWINGS

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I’ve been experimenting with kettlebell swings, and definitely think this is legit!  I do 100 swings with a 20 lb bell first thing in the morning, right before breakfast. 
 Find out HERE why eating breakfast is A MUST!
Tim Ferriss, author of THE FOUR HOUR BODY and our coach in the SLOW-CARB DIET explains why “LESS IS MORE.”  


“The king of exercise – the two handed kettlebell swing – is all you need for dramatic changes.” – Ferriss  

Read THIS BLOG from Tim to learn more about benefits of adding the kettlebell swing into your routine.  
Watch this video for step-by-step in instructions on performing the this exercise with good form.

SLOW-CARB DEVILED EGGS… w/AVOCADO

My friend, Teresa, brought deviled eggs to the Healthy Food Sampling Party we had at my house last Friday.  They were SO good and I had to try it out myself.  Teresa found this recipe on Pinterest that led to a cute website My Kitchen Of Love.  To make it slow-carb, we left out the mayo and tweaked the seasoning a bit.
My girl Taylor wanted to take this project over last night, so I must give her credit for the eggs “we” made.  SHE actually made them and they were GREAT!
 
what T A Y L O R did…
 
 She made 12 hardboiled eggs and peeled them after they were cool.

She cut the eggs in half length wise, scoop out the egg yoke and put them in a mixing bowl. She smashed the egg yoke, along with an avocado, and seasoned with salt, pepper, garlic powder and olive oil.
Just like traditional deviled eggs…she transferred the mixture to the egg white halves and then sprinkled them with paprika.
We didn’t take the time to make these look pretty, 
but in the end it didn’t matter that much… they were gone in seconds!
Taylor added mustard and loved it.
INGREDIENTS:
12 hard boiled eggs
1 avocado
salt and pepper
garlic powered
olive oil
paprika 
Thank you TAYLOR for helping out in the kitchen!

ZUCChINI PIZZA 2

I have made Zucchini Pizza before but the cheese was the key in making it good.  Now I’m avoiding dairy.  So this is the  Zucchini Pizza 2, and I actually liked it better!  I didn’t miss that cheese at all!
 
WHAT I DID:
I made these for the Slow-Carb sampling party we had on friday.  It was really fun by the way!  Because we were sampling, I cut them into smaller pieces.  It’s much faster to cut them into long slices.

  • Put them in a zip-lock and drizzle olive oil. 
  • Shake up.
  • Lay them flat on foil lined cookie sheet.
  • Put them under the BROILER for 2 minutes.
  • Turn them over and broil an additional 2 minutes.
  • Add spaghetti or pizza sauce on top.
  • Add a slice of pepperoni or turkey on top.
  • Put them back under the broiler for a few minutes.  Watch closely and take out when the pepperoni looks good to you!
 YUMMMY!

9 FOODS TO EAT IN JANUARY

ORGANIC GARDENING put out a list of 
 
9 BEST FOODS TO EAT IN JANUARY.
Be sure to add these IN SEASON foods into your diet!
Click on each food to find out why these foods rock!
  1. GRAPEFRUIT (eat on DGW day)
  2. BEETS
  3. BRUSSELS SPROUTS
  4. TURKEY
  5. CAULIFLOWER
  6. PUMPKIN SEEDS
  7. AVOCADOS
  8. EGGS
  9. YOGURT (eat on DGW day)
 
Let’s build these foods into our meal plan this week!

SQUASH CHIPS

This is one of my favorites snacks.  
Y E L L O W   S Q U A S H   and   Z U C C H I N I
 
I’ll show you the basic way I make them.
1.  Slice these babies up thin.
2. Put them in a zip-lock bag, 
drizzle in some EVOO  
and lightly sprinkle them with salt.
3.  Lay them flat on a cookie sheet lined with foil
to save on clean-up time 🙂
I did add a small amount of parmesan cheese on top. 
 4.  Bake.
I baked this batch at 200° for 3 hours.  
They came out great. 
I have also cooked them 350° for 25-30 minutes.
I go this route when “I can’t wait any longer!”
Play around with the seasoning, temp and cooking time…
and SHARE WHAT YOU FIND IS GOOD!

Slow-Carb: Failure-Proofing Behaviors

In THE 4-HOUR BODY, 
Tim Ferriss describes the 
Four Principles Of Failure-Proofing Behavior

1. Make it consciousbe aware of your behavior in real time.  Not after the fact.  How to do this:

PHOTOGRAPH YOUR FOOD
“…the photographs acted as an instantaneous intervention and forced people to consider their choices before the damage was done.”  Tim Ferriss

2.  Make it a game.  You must measure something along the way!  Keep records of your progress.

3.  Make it competitive! 
 “Embrace peer pressure.  It’s not just for kids”  Tim Ferriss
4.  Make it small and temporary.   
Ask yourself these questions:
  • “Do I really look like that in underwear?”  Put that before picture up to keep you focused!
  • “Do I really eat that?” Take pictures of your food and post them for others to see!
  • “Who can I get to do this with me?”  Find at least one person and invite them to a little friendly competition.  Use your total inches (TI) as a measuring tool. 

“Use competitive drive, guilt, and fear of humiliation to your advantage.”  Tim Ferriss

  • “What is the smallest meaningful change I can make?”   
EVERYDAY SET SMALL OBTAINABLE GOALS

“Taking off the pressure in 4HB means doing experiments that are short in duration and not overly inconvenient.  Don’t look at a diet change or a new exercise as something you need to commit to for six months, much less the rest of your life.  Look at it as a test drive of one to two weeks…..Take the pressure off and do something small…..Rig the game so you can win.”  Tim Ferriss

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details. 


Slow-Carb: The Five Rules

RULE 1:  
AVOID “WHITE” CARBOHYDRATES
all breads, rice (including brown rice), cereal, potatoes, pasta, tortillas, fried food with breading, anything that is or can be white…. with the exception of cauliflower. 

RULE 2:  

EAT THE SAME FEW MEALS OVER AND OVER AGAIN

“The most successful dieters, regardless of whether their goal is muscle gain or fat-loss, eat the same few meals over and over again.  There are 47,000 products in the average U.S. grocery store, but only a handful of them won’t make you fat.”    Tim Ferriss

Some examples of good Slow-Carb foods

Proteins

  • Egg 2-5 whole organic eggs
  • Chicken Breast or thigh
  • Grass-Fed Beef
  • Fish
  • Pork

Legumes

  • Lentils
  • Black Beans
  • Pinto Beans
  • Red Beans

Vegetables

  • Spinach
  • Mixed Vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)
  • Sauerkraut, Kimchee 
  • Asparagus
  • Peas
  • Broccoli
  • Green Beans

Eat as much as you want of these foods.
“Most people who go on ‘low’-carbohydrate diets complain of low energy and quit because they consume insufficient calories.  A half-cup of rice is 300 calories, whereas a half-cup of spinach is 15 calories!  Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.”   Tim Ferriss

*  MAKE SURE YOUR FIRST MEAL IS WITHIN 1 HOUR OF WAKING UP! 

RULE #3: 
 DON’T DRINK YOUR CALORIES
Drink water.  
You can also have unsweetened tea, 
coffee (with no more than 2 Tbsp of cream).  
NO MILK.  
Red wine is good.
RULE #4:  
DON’T EAT FRUIT

“Humans don’t need fruits six days a week, and they certainly don’t need it year-round.  If your ancestors were from Europe, for example, how much fruits did they eat in the winter 500 years ago?   Think they had Florida oranges in December?”    Tim Ferriss


So, for the best results, avoid fruit 6 days a week. TOMATOES and AVOCADOS do not count under this rule. PLEASE EAT THEM!

RULE #5: 
 TAKE ONE DAY OFF PER WEEK
This is the best day!  I usually celebrate my cheat day on Saturday.   Tim calls it your “Dieters Gone Wild (DGW) day.”  
In order for this diet to work effectively, this rule must NOT be skipped.  

“dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate doesn’t downshift from extended caloric restriction.  That’s right:  eating pure crap can help you lose fat.”  

Tim Ferriss

Isn’t this good news?  
Imagine eating ice cream, cake, chocolate, fully loaded Starbucks Drinks, with 0 guilt!  Last time I did this diet with a group of friends, we had a blast texting each other pictures of the food we ate DGW day.  It really is a lot of fun.

I recommend writing down everything that tempts you and everything you crave throughout the week.  Make a list of what you will eat on DGW day.
If you want a real boost in reaching your goals, consider joining me and Holistic Chef Laura Lea  on a 
HEALTH & FITNESS BEACH
VACATION!!!  
We are now booking for the June 2-6, 2014 trip!  
Next 3 people to sign up will get 10% off of their trip!  
See what this trip is all about at hfvacations.com

Want to showcase your product on the blog?  
Take a look at our ADVERTISING options!

Invitation to the Slow-Carb Diet

I EAT LIKE THIS EVERYDAY

SO I CAN EAT LIKE THIS ON 
CHRISTMAS DAY! 

MERRY CHRISTMAS TO ME!

So now Christmas is over and I am ready to get back to HEALTHY!  I’m reminded that HEALTHY makes me feel SO much better!

MY NEW YEARS SOLUTION…

SLOW-CARB DIET!
It’s effective and healthy!
Read THIS to find out how to get started!

INVITE YOUR FRIENDS!
Social is Better!

If you want a real boost in reaching your goals, consider joining me and Holistic Chef Laura Lea  on a 
HEALTH & FITNESS BEACH
VACATION!!!  
We are now booking for the June 2-6, 2014 trip!  
Next 3 people to sign up will get 10% off of their trip!  
See what this trip is all about at hfvacations.com




Slow-Carb: Getting Started

 I recommend this for you if…
  1. You need a kick-in-the-butt to help you break some bad eating habits.
  2. You need a kick-in-the-butt to help you incorporate some healthy foods into your diet.
  3. You need to reduce your body fat quickly and safely.
  4. You need to recalibrate what foods your body craves.
Tim Ferriss, author of the 4-Hour Body (4HB) would say that we are looking for a 

BODY REDESIGN!

Let’s change our fat-to-muscle ratio and reach the full potential of our physical body!
Here are a few steps you need to take before you begin:

STEP 1
What’s your RECOMPOSITION GOAL?  
Take some time and answer this question.  

WRITE. IT. DOWN.

STEP 2
Keep a record of your weight.  The scale will only tell part of the story, so don’t ever let it get you down!  It is good, however, to get to know how your body responds to life…eating at home, eating out, traveling, holidays, “that time of the month” ladies.  Become an expert in YOUR BODY! 

STEP 3
Take measurements.  dum dum dum  

“Starting a body recomposition program without measurements is like planning a trip without a start address”  Tim Ferriss

1. Take “before” circumference measurements with a tape measure.  Get a friend to help you with this if you need.  You don’t have to share your numbers… they are for your motivation.  You will regret it at the end if you skip this part.
  • Upper arm:  mid-bicep
  • Waist:  at the belly button
  • Hips:  at widest point below waist
  • Both Legs:  mid-thigh 
Add these numbers together and you will have your starting TOTAL INCHES (TI).  Track your TI through out the 6 weeks, measuring once a week.

“Seeing progress in changing numbers makes the repetitive fascinating and creates a positive feedback loop.”  Tim Ferriss

STEP 4
Oh, there is one more thing:
  
BEFORE PICTURES!  
You will want this along side your after pictures as a 
“Trophy” and TESTIMONY 
for your hard work.  

People WILL be asking
 “What did you do?” 
as you rock your new body!  
Soooo, grab your swimsuit (I’m serious!) and take

 FRONT, SIDE, and BACK photos. 

 NOT fun, I know, but worth it!  Now take that picture and hang it in your closet, on your bathroom mirror, on your fridge, or as Tim said, “on your dog’s forehead”  LOL!..where ever it will “speak” to you and encourage you step by step. 

This is all for now.  
Invite someone you are close to to join you in this journey.  
It’s more fun to travel with a friend!

For a great boost in reaching your goals, consider joining me this summer on a HEALTH & FITNESS RETREAT!  Now booking for the June 2-6 trip.  Read HERE for details.