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.