Wednesday, November 27, 2013

Don't Sweat the Holidays

The holidays always seem like that time of year, where people overindulge, stress too much, and then worry about the end result...typically 10-15lbs of weight gain.  Well, I'm here to let you know that you CAN maintain or even lose weight throughout the holidays! Better yet, you do not have to give up everything and feel like you are missing out on some favorite seasonal foods and beverages.

The most important thing you can realize is that there are 5 occasions between Thanksgiving and January 2nd where you can indulge, be a little carefree, and truly "let yourself go." However, you can only do this if you are disciplined and committed on the other 30 days!  The trouble is that people start the day before Thanksgiving and go all out until January 2nd!  The average weight loss in a year with most programs is 10lbs, and the average weight gain is 10-15 lbs.  Is it any wonder why we are getting fatter and more frustrated?  Let's make this year different BEFORE the New Years Resolution Season!

Here are your tips:Identify and schedule your "cheat" days, so you know when you can be NAUGHTY and when you have to be NICE! Naughty= Thanksgiving, Christmas Eve, Christmas Day, 1 or 2 social parties (work parties, family nights, etc.), and New Years Eve, or a few days/nights of Hanukkah but not all 8.
  1. On your NICE days, be good to yourself, be good to your body.  Exercise intensely for at least 30 minutes each day.
  2. On your NICE days, eat 3 balanced meals with 2-3 snacks, all LOW GLYCEMIC IMPACT FOODS (Level 1 is best).  Minimize grains, alcohol, sugars, saturated fats, increase Fiber, and drink WATER as your beverage.
  3. On your NICE days, perform 15 minutes of stress management exercises or techniques and get plenty of rest/sleep (6-8 hours)
  4. On your NICE days, avoid those tempting warm drinks like hot cocoa, latte's, as they are loaded with fat, sugars, sweeteners, etc.
  5. On your NAUGHTY days, still practice some moderation....indulge but do not overindulge.  On your NAUGHTY days, drink at least 12 oz of water before leaving your house or party time.  For every drink of alcohol, have 8oz water.
  6. On your NAUGHTY days, gin and vodka are best....try to avoid egg nog, ciders, beers, rum.  In best order: gin, vodka, is more about the MIXERS of juice and soda that gets us in trouble.  Try to limit the intake of the juices, soda, and sweeteners.
  7. On your NAUGHTY days, YOU are responsible for preparing and bringing the healthy alternative to the pot luck, and you must eat this as the majority of your plate before anything else.
  8. On your NAUGHTY days, eat a salad at home/restaurant before consuming anything else.
  9. On your NAUGHTY days, when eating out, split the meal with a guest or box 1/2 of it and bring home to spouse, friend, or you may have it for lunch as leftovers.  Do not overindulge on the breads, chips & salsa, popcorn and other pre-meal snacks.   
  10. On your NAUGHTY days, don't stress!  Enjoy yourself, do not feel guilty, just forgive yourself, and get on track on the NICE days.

Most importantly, on EVERY day, be grateful, thankful, and appreciative for everything you have in life!

Happy Holidays!

Thursday, July 28, 2011

9 Ways to Lose the Fat

9 Ways to Lose the Fat

1.     Eat a portion protein equal to the palm of your hand at each meal.
2.     Eat 1 portion of low-glycemic index carbs at each meal.
3.     Chicken, Turkey, Fish, Lean Beef, Egg Whites, and Low-Fat Dairy for protein sources. (Clean Protein)
4.     Get essential fats from 1 Tablespoon of milled flaxseed, and fish oil capsules (Essential Omega III)
5.     Use nutrition shakes or bars for 1-2 snacks per day as needed (low sugar, <3g sugar!)
6.     Never go more than 3 hours without eating!
7.     Make sure each of your 5-6 meals is 300 calories.
8.     Proper hydration should be 10-12 (8 oz.) glasses per day.
9.     May enjoy 1 “cheat Day” but DON’T LOSE CONTROL!


HIGH                                                              LOW

Maltose (beer sugar)                          110                          Whole rice                                          50
Glucose (Glycemic marker)                100
                          Whole Wheat Bread                         50
White Bread                                          95                           Whole Wheat Pasta                         45

Instant Potatoes                                   95                            Fresh White Beans                         40

Honey, Jam, Jelly                                 90                            Oatmeal                                              40

Cornflakes, popcorn                            85                            Whole Rye Bread                             40

Carrots                                                   85                            Green Peas                                        40

Refined Sugar                                       75                            Whole grain cereals                         35

Corn                                                       70                            Dairy Products                                 35
Beets                                                      70                            Wild Rice                                          3
White Rice                                            70                            Fresh Fruits                                      35

Cookies, Pastries                                  70                            Lentils                                               30

Boiled Potatoes                                    70                            Chick Peas                                        30

White Flour Pasta                                65                            Dried beans, peas                            30

Bananas                                                 60                            Soya (most)                                      15

Raisins                                                   60                            Green Vegetables                            <15

  • Eat 30g of FIBER per day.
  • Eat < 20% of calories from fat.

Monday, July 18, 2011

Week #4: Rip It Up!

Please forgive the delay in this post....yesterday was just too beautiful not to spend on the boat.  So, here we are, Week #4, and the final week to Rip It Up!  Congrats to Rosa, who already has lost 5"!!!  As I'd mentioned when we started, if you simply follow this program, you WILL see the results you are looking for.  You can't just kinda follow have to do each of the components I spoke about.  Rosa said, "I can't believe how much I think the CLA made a difference!" 

Well, *CLA will liquify the body fat in your abdominal area and use it for energy.  It is completely safe, and is simply an essential fat that helps increase lipolysis (the breakdown of body fat).  It has been shown to be especially effective in intramuscular fat deposits in the abdomen, hips, and thighs.  You can find it here.

Ok, here it is, your final week!

Follow the same food choices from Week #1 and guidelines from Week #3, be sure to follow your exercise program, and take your supplements (Transitions CLA, Transitions Shakes, Extend Snacks).  However, IN ADDITION to your exercise routine, you will be adding 3 days of increased cardio exercises.  Be sure to plan a day of rest in between each of these days:

Day 1:  Graduating Interval Training (use intensity level 1-5, with 5 being highest and hardest sprint and 1 being most moderate walk)
Minute 1: Level 1
Minute 2:  Level 2
Minute 3:  Level 3
Minute 4:  Level 4
Minute 5:  Level 2
Minute 6:  Level 3
Minute 7:  Level 4
Minute 8: Level 5
Minute 9:  Level 2
Minute 10:  Level 3
Minute 11:  Level 4
Minute 12:  Level 5
Minute 13: Level 2
Minute 14: Level 2
Minute 15:  Level 1

Day 2:  Standard Interval Training (use same rating scale as above)

Minute 1: Level 1
Minute 2:  Level 2
Minute 3:  Level 2
Minute 4:  Level 2
Minute 5:  Level 4
Minute 6:  Level 2
Minute 7:  Level 4
Minute 8: Level 2
Minute 9:  Level 4
Minute 10:  Level 2
Minute 11:  Level 4
Minute 12:  Level 2
Minute 13: Level 5
Minute 14: Level 2
Minute 15:  Level 1

Day 3:  H.I.I.T. (High Intensity Interval Training)
Warm-up at a moderate pace for 5 minutes, and then alternate HIGH and LOW in 30 second increments.
After Warm-up,
30 sec= HIGH
Next 30 sec= LOW
30 sec= HIGH
Next 30 sec= LOW
30 sec= HIGH
Next 30 sec= LOW
30 sec= HIGH
Next 30 sec= LOW
30 sec= HIGH
Next 30 sec= LOW
Cool Down for 5 Minutes

I hope everyone has enjoyed this 4-Week Challenge, and I know that if you have followed have seen incredible results.  If you did not see the results you were looking for, it is time to truly commit 100% to transforming your body and follow the program 100%.  You can also contact us for 1-on-1 training and support.  We believe in you!

*These statements have not been evaluated by the Food & Drug Administration.  This product is not intended to diagnose, treat, cure, or prevent any disease.

Sunday, July 10, 2011

Week #3: Power Push!

This week is your chance to push yourself beyond your limits.  From your new found energy after Detox week, you have the prime opportunity to make big gains for big fat loss.  While you are following the exercise regimen, I am encouraging you to really test yourself and go beyond during your strength training days.  You want to use more resistance, heavier weights, and it is ok if you cannot finish your rep range in order to lift "heavier."

Many people are afraid to do strength training while working on a weight loss goal, because they don't want to "bulk up" or they want to "lose fat first before adding muscle."  Well, here's the good news....muscle dictates your metabolism, meaning that the more muscle you have, the more calories your body burns and more importantly the MORE EFFICIENT your body burns those calories.  Your body prefers to use body fat, because it yields more energy production.  Studies have shown that while you may burn more fat for energy during a cardio workout in your target heart rate range (65% MHR), you will actually burn more fat over a long period of time (after your workout is complete) due to a post-exercise "defecit" from a high intensity workout.

So here it is, work hard, play harder!  Week 3 is about increasing your exercise intensity, pushing yourself....GO BIG, or GO HOME!

Nutrition recommendation:
Breakfast:  1 servings protein, 2 portions low-glycemic index carbs OR 1 moderate GI
Snack:  Transitions Shake or Extend Snacks
Lunch:  Large Salad or Low GI-High Fiber Wrap with greens, extra veggies, 1 protein, essential oils (olive oil, milled flaxseeds, safflower oil, or fish)
Snack:  Transitions Shake or Extend Snacks or Handful of Almonds and 1 fruit
Dinner:  1 servings protein, 2 portions low-glycemic index carbs
Snack:  Cottage cheese, Plain Yogurt Parfait, or Steamed Edamame w/ Sea Salt

Be sure to drink at least 6- 12oz of water!  Workout nutrition tip: eat 30-60 minute prior to workout and post-workout is a great time for Transitions Shake made with 1/2 Cup fruit juice and 1/2 Cup water/skim milk.  Try to arrange your schedule accordingly.  Most importantly, you should review Week 1's post about this entire process.  The key to success in this challenge is the frequency of eating low glycemic meals, committing to daily exercise, and adding proven nutritional supplementation to support your goal:  Transitions Shakes and Transitions CLA are an incredible asset to your success! 

Be your best!

Tuesday, July 5, 2011

Week #2: Active Elite 4-Week Challenge (Detoxify)

I hope everyone had an incredible Fourth of July!  Celebrate your independence with this 4-Week Challenge and truly transform your is true freedom!  This week we will purge and cleanse the body with a natural detoxification eating method. The Detox diet will cleanse your body and your palette so that you can avoid those hard to handle cravings for high glycemic foods that have been standing in the way of your weight loss success.
As part of your overall metabolism, your body has mechanisms to rid your body of harmful toxins. But these mechanisms may not work at their best because of imbalances from years of abuse with food, alcohol, and medications. You may already take supplements, but when you continue to eat poorly it is like never changing the oil or oil filter in your car.  If you're looking for additional support through your detox & cleanse, click here.

Detox Rules
1. Eat only the cleansing foods on the lists. Arrange these foods into three meals a  day, plus snacks.
2. Eat as many vegetables as you like, but limit fruits to three servings per day.
3. Do not add any fats: no oils, butter or margarine.
4. Keep it simple. You may use spices and herbs. Small amounts of low sodium soy sauce,
salt, pepper, vinegar and mustard are allowed, but avoid mayonnaise.
5. Drink at least 8- 8oz. glasses of water. Herbal teas, distilled or filtered water or mineral
water are extra and will assist in the flushing of impurities.
6. NO coffee, alcohol, soda, sugar, artificial sweeteners, and caffeine-containing beverages.
These are substances we want to purify from your body.
7. NO JUNK food – remember, this is a cleansing, detoxification diet, and avoiding these now
will help you get unaccustomed to the taste of sweet or fat.
8. If you have been taking a multivitamin/mineral formula, continue to do so, but do not start
to take supplements during this detoxification step if your body is not accustomed to them.
9. Get plenty of rest and sleep because this helps with the detoxification process. The naturally
occurring plant compounds in the fruits and vegetables will help accelerate the cleansing
process. You may feel a little more tired than usual the first few days. By the end of the
week, you should feel energized.
Note: Some other symptoms may be headaches, fatigue, irritability and nausea. This can
be a part of the withdrawal of JUNKY foods.
10. Do not engage in strenuous physical activity, even if you are used to it. Instead of a
vigorous workout, take more yoga and gentle stretching. This is also a great time to
meditate, listen to relaxing music, and engage in other stress-reduction activities.
11. Your first action every morning: Cut a lemon in half or a Lrg. slice and squeeze the juice
into warm water, then drink. Lemons are naturally diuretic and have antioxidants. They are
also very soothing and will help with your cravings.
Note: If you are heating your water with the microwave, heat your water first and then
squeeze your lemon into the water.
12. Think about the commitment you are making to yourself, what you stand to gain, and how
accomplished you will feel. Look at this as cleansing out the old and getting ready for the

Taming Hunger
1. Eat more vegetables.
2. Drink more water, tea, and fat-free vegetable broth. Hot water and lemon is
a great soother.
3. Get out of the house and take a walk or find some way to occupy yourself to
take your mind off food. Clean out a closet or engage in some other activity
that is absorbing but not stress provoking, and that will also give you a
sense of accomplishment.
4. Add a very small amount (3 ounces) of clean, lean protein to either lunch or
dinner, such as fresh or canned water-packed tuna or salmon, lean chicken
or turkey without skin, tofu or plain soymilk, but no dairy.
5. We do recommend that you try to sustain from eating protein for as
long as physically possible in order to completely reap the benefits
from the detox.

For a Shopping List, click here.
Sample Menu:

Pre Breakfast:
Lemon juice in warm water all three days

Cantelope & 1 Egg White
Grapefruit sections(fresh) Herbal Tea
Orange slices& nonfat yogurt/herbal tea

Banana/Detox or other herbal tea
Papaya/Detox or other herbal tea
Green Beans/Detox or other herbal tea

Vegetable juice/Veggie Burger-no bun
Cucumber salad, carrot sticks/ apple/ Herbal tea
1 Serving skinless Chicken/mixed green salad with olives, red& green pepper
celery, cucumber slices, artichoke hearts/ cherries, herbal tea
Consomme'/ Large fruit salad tossed with 2 tablespoons fresh lemon juice/ herbal tea

Green beans/Detox or other herbal tea
Cooked Spinach./Detox or other herbal tea
Mixed Green salad/Detox or other herbal tea

Baked Tofu/Vegatable soup/mixed green salad with mushrooms, asparagus, tomato
and beets/ Strawberry and blueberry medley/ herbal tea
1 serving grilled fish(snapper, trout, tuna, or salmon)/ lightly steamed broccoli/ grilled vegetable plate with red peppers, eggplant, onion and zucchini/ herbal tea
1 serving skinless Chicken, Fat free dressing with carrot slices, raw or lightly steamed Vegetable soup made with celery, onion, cabbage, leafy green vegetables, peas and tomato/ herbal tea.

Fresh cucumber, red and yellow pepper or fruit/ detox or other herbal tea
Strawberry and blueberry medley/detox or other herbal tea
Papaya or grapefruit/detox or other herbal tea. 

*Detox Tips- Cooking - try to eat as many of your vegetables that you can raw. Lightly steaming, however, will not destroy them, but be very careful not to over steam. If your vegetables are limp and lack their vibrant color more than likely you have over cooked them and you are better off drinking the water.

·         Energetics of food – Eat Greens– The color green is associated with energy and refreshment.  Asian medicine relates green to the liver, emotional stability and creativity. 
·         Greens contain calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K.  They are full of fiber, chlorophyll and many other micronutrients and phytochemicals.
·         Benefits of eating greens:
-blood purification
-cancer prevention
-improved circulation
-immune strengthening
-lifted spirited, elimination of depression
-improved liver, gallbladder, and kidney function
-clearing of congestion, especially in the lungs, and reduction of mucus
·        Try something new- (bok choy, nappa cabbage, kale, collards, watercress, mustard greens, broccoli rave, arugula, endive, mesculn

→ Hot Towel Scrub
The skin is our body’s largest organ of elimination.  More dead cells, toxins, and waste products get eliminated through the skin than anywhere else.  Stimulating the pores of your skin with a rubbing action allows them to eliminate better.  A hot towel scrub rejuvenates the skin and the heat and the friction helps melt away subcutaneous fat and cellulite. 

Take a washcloth and dip it in hot water or hold under running hot water.  Wring it out and rub your entire body for 5-10 minutes.  Whatever feels right - it doesn’t matter which direction you rub it in.  It can be invigorating in the morning and calming at night before bed.  This exercise can also have a balancing effect on the mind.

Sunday, June 26, 2011

4-Week Active Elite Challenge

Trim your waist 3"-5" with the 4-Week Active Elite Challenge! Just follow the program, and you’ll be slim and trim in no time. First, follow our recommended nutrition guide (below).  Second, the quick and easy exercises provided here will help tighten your core muscles and burn calories. Third, Transitions On the Go Shakes offer a delicious meal replacement – and I’ve even given you recipes to shake things up! Lastly, our Transitions Tonalin CLA weight loss supplement targets stubborn belly fat and works to maintain lean muscle tissue. So whittle your middle today with the 4-Week  Active Elite Challenge!

This was originally put together by Transitions for National Fitness month, and people had fantastic results in just 3 short weeks.  So let's put you to the challenge, if you missed it the first go around!  If you'd like to see the original information:

Week 1:  Build Solid Foundation
Week 2:  Detox and Cleanse
Week 3:  Personal Power Push
Week 4:  Lean It Out & Rip It Up!

Week 1:  Build a Solid Foundation
Breakfast Choice #1
     1-1/2 cups vegetable mix (broccoli, onions, peppers, spinach, mushrooms)
     2 scrambled egg whites or egg substitute
      Add a sprinkle (<1/4 Cup) of Low-Fat, Shredded Extra Sharp Cheddar Cheese

Breakfast Choice #2
     1/2 Cup 2% Milk Fat Cottage Cheese mixed with
     1/4 Cup Mixed Nut Medley (sliced Almonds, Crushed Walnuts, Sunflower Seeds)
     1 Tbsp Milled Flax Seed
     1/4 Cup Berries (Blueberries, Raspberries, Black Raspberries, Blackberries, OR Strawberries)  OR 
     1/2 Grapefruit broiled w/ added Cinnamon (can mix berries into cottage cheese OR cut out                Grapefruit and use the Rind as a bowl for the cottage cheese)

Breakfast Choice #3
      Thomas's Light Multigrain English Muffin OR Arnold Select Sandwich Thin (must be >3g fiber)
      1 Egg Cooked Over Hard
      1 Tbsp Extra Sharp Shredded Cheddar
      1 Tbsp Salsa
      1/2 Cup Baby Spinach leaves
Breakfast Choice #4
      Thomas's Light Multigrain English Muffin OR Arnold Select Sandwich Thin (must be >3g fiber)
      1 Tbsp Teddy or Smucker All-Natural Peanut Butter (NO SUGAR ADDED)
      1/2 Banana

Breakfast notes: 
     12oz Water is a MUST!
     1 cup (up to 12oz of coffee w/ minimal sweetener and creamer is OK)

Lunch Choice #1
      1 Joesph's Oat Bran Pita
      1 Cup Mixed Greens (Baby Spinach, Arugula, Red Leaf Lettuce, etc.)
      1/2 Can Albacore Tuna Drained Mixed with 1 Tbsp Mayonnaise (made w/ Canola or Olive Oil)
      1/4 Cucumber cut into sticks or slices

Lunch Choice #2 (Cobb Salad)
      Large Salad (try to stay away from iceberg lettuce)
     1/4 Cucumber chopped
     1/4 Cup Avocado Chopped
     1 Boiled, Peeled Egg chopped
     2 slices Turkey Bacon, crumbled
     1/4 Cup Diced Peppers & Onions Mix
     DRESSING ON SIDE:  Balsamic Vinaigrette, Ginger Soy, Olive Oil & Vinegar

Lunch Choice #3 (Southwestern Salad)
      Mixed Greens (try to stay away from iceberg lettuce)
     Topped with 3oz (palm of hand, deck of cards size) Boneless, Skinless, Grilled Chicken Breast or Steak
     1/4 Cup Black Beans (rinsed, cooked, and drained)
     1/4 Cup Whole Corn Kernels (cooked, drained)
     1/4 Cup Diced Peppers & Onions Mix
     1/8 Cup Extra Sharp Shredded Cheddar Cheese
     DRESSING ON SIDE:  Low-Fat Ranch with Taco Seasoning added in or Hot Sauce

Lunch Choice #4 (Oriental Salad)
      Mixed Greens (try to stay away from iceberg lettuce)
     Topped with 3oz (palm of hand, deck of cards size) Boneless, Skinless, Grilled Chicken Breast or Pork
     1/4 Cup Mushrooms or Water Chestnuts

     1/4 Cup Mandarin Oranges or Orange Slices

     1/4 Cup Diced Red Peppers & Onions Mix
     1/4 package Ramen noodles crushed and sprinkled on top (dry, not cooked)

     DRESSING ON SIDE:  Ginger-Soy-Sesame dressing

Lunch Choice #5 On-the-Go
     Joseph's Wrap or any wrap over 3g Fiber
     Drizzle with Olive Oil & Garlic Powder
     1 Cup Mixed Greens
     2-3 Slices of Red and Green Peppers Each
     5-6 Grape tomatoes
     1/4 Cup Extra Sharp Cheddar Cheese
     1/4 Cucumber
     1/4 Avocado (or can use Guacamole instead of the olive oil & garlic)

Lunch Notes:  Add 1 Tbsp of Milled Flaxseed for added health benefits
Dinner Instructions: 
    3oz clean protein (fish, boneless skinless poultry or pork, egg whites, 93% lean ground meats (beef, turkey, pork)
    3/4 Cup Grains (1 slice whole wheat bread, whole grain rice or pasta, sweet potato)
    3/4 Cup Vegetables OR Side Salad

Other Notes: 
Your beverage restriction is water, coffee, or tea (add fruit to your water for flavor)
1 Transitions Shake per day
1 Extend Snack per day or 1 piece of fruit

Stay tuned for Week 2 next week!

Wednesday, September 22, 2010

Southwestern Salad

So I just made a gigantic salad and was a little too big for me, so I want to share it with you:

3 Cups Mixed Greens (Baby Spinach, Romaine Hearts, Green & Red Leaf Lettuce, Arugula)
1/2 Cup Chopped Green Peppers, Red Peppers, Yellow Peppers, Red Onions, Green Onions
1/8 Cup Corn
1/8 Cup Black Beans
1/8 Cup Shelled Edamame
1/2 Cubed Avacado
5-6 Grape Tomatoes
1 Tbsp Chopped, Fresh Cilantro
1 tsp Lime Juice
1 Boneless, Skinless, Grilled Chicken Breast (Seasoned with Taco Seasoning)

Dressing:  LowFat Ranch with a dash of Taco Seasoning (or for some heat, you can mix with Cayenne Pepper Sauce or Chipotles in Adobo)

This packs a NUTRIENT DENSE punch and is only about 400 Calories!