Transformation Tuesday

How to Transform YOU!

Food rules Make these changes to your diet to lose weight and get a flat tummy fast!

1. Cut the C.R.A.P: Avoid the four main food groups that cause fat to cling to our bodies: caffeine, refined sugar, alcohol and processed foods.

2. But allow yourself a weekly cheat meal. Once a week, enjoy an indulgent meal of whatever you fancy, from creamy pasta to a slice of chocolate cake with cream. Make sure you are still using portion control though!! As long as you're eating clean, healthy food the rest of the time, an occasional high-fat treat actually speeds up your metabolism.

3. Always have breakfast: Eat within one hour of waking up. If you don't have time for a proper breakfast, drink Shakeology, or grab a piece of fruit and a few nuts.

4. Don't eat after 8 pm: Eating a large meal in the evening when your body is slowing down or sleeping is a bad idea for your digestion and weight.

Here are a few more tips to TRANSFORM YOU!

1. Have scrambled egg whites rather than whole eggs.

We don't buy in to the hysteria over whole eggs and cholesterol; in fact, the yoke contains important nutrients. But you can cut calories by omitting the yolk. So instead of eating 3-or-4 whole eggs, try scrambling one whole egg with five egg whites. By doing this, you'll get more quality protein first thing in the morning.

Substituting five egg whites for two whole eggs will reduce your calorie intake by 65 calories and nine grams of fat. This adds up to 455 calories per week.

2. Drink green tea with Stevia rather than gourmet coffee.

If you habitually start your morning with a little treat from Starbucks, reconsider your order. Rather than asking the barista with the headset and Belichick attitude for some sugar-laden coffee swirled with flavored syrup and topped with whipped cream, order green tea sweetened with Stevia.

Depending on the particular coffee you were ordering before, replacing it could slash your calorie intake tremendously. Many of these beverages contain more than 400 calories.

Substituting green tea for a caramel mocha will save 330 calories each day, adding up to almost three pounds lost per month.

4. Do '10' during commercial breaks.

Rather than leaving the couch to rummage through the pantry during a commercial, do ten reps of an exercise. It's the best way for a couch potato to peel off excess instead.

You can do push-ups, sit-ups, lunges, bodyweight squats, lying leg raises or chair dips - whatever you're in the mood for. By the time the show is over, you'll have strengthened some major muscle groups and provided a slight boost to your metabolic rate.

While each set of 10 is likely to burn only 5-10 calories, they will add up. More important, doing these exercises will save you the 200-300 calories that you would have consumed had you found that snack you went searching for.

5. Eat real fruit rather than drinking fruit juice.

If you start your day with a glass of fruit juice alongside your cereal or toast, switch to eating whole fruit. Sure, fruit juice comes from whole fruit, but it lacks fiber and contains too many calories for someone who wants to improve their body composition.

Go for a whole apple, orange or a cup of berries for a good dose of fiber as well as a high amount of vitamins and minerals to promote overall good health.

By swapping a large glass of orange juice with a small orange, you'll save about 80 calories and lose almost one pound per month.
Helping the cause: You feel full longer.

6. Sub a fruit smoothie with a Shakeology Shake.

Fruit smoothies are probably a wiser choice than milkshakes; they are calorie-dense gut bombs. Opt for a Shakeology shake instead. This change will help you meet your daily nutritional requirement, something many people struggle to do.

Plus, if you just mix up one scoop of Shakeology powder with a cup of water, you'll save calories as well. You can even add fruit to these shakes, and they are great for you!

Drinking a Shakeology shake instead of a fruit smoothie will save you 200-300 calories (depending on the smoothie), and will help you consume an additional nutrients your body needs in a day. 

7. Have hot oatmeal rather than shredded wheat.

Many people on a mission to eat healthier choose shredded wheat for their breakfast cereal. While the low sugar content makes it better than Lucky Charms, it's still calorie-dense.

Instead of shredded wheat, try oatmeal. A third of a cup of raw oatmeal will cook to more than one cup in volume and will supply you with just 120 calories per serving. Also, the warmth of the oatmeal tends to be more filling than cold cereal, so you'll also enjoy that benefit when the mercury drops.

Substituting 1/3 cup of raw oatmeal and 1/2 cup of berries for 1 1/2 cups of shredded wheat will save you about 200 calories and will help you lose almost 1/2 pound more each week.

8. Sit on an exercise ball at work.

One last fitness fix is sitting on an exercise ball at work. If you spend eight hours each day in your desk chair, your abs will never need to support your body. Your calorie burn will plummet as a result. Simply sitting on an exercise ball, even for just 30 minute intervals, will help engage those abdominal muscle fibers and tighten your midsection.

If the fatty in marketing pokes fun, explain that this change can also go a long way toward helping prevent lower back pain.

You may not burn many additional calories, but the benefits to on your core strength will be immeasurable.

For more information on this click here, and here.

 Christina D.

Lost 72 lbs. and 8 dress sizes in 120 days!

She said..."It was extremely difficult, but I knew that challenging myself with INSANITY was the only way that I was going to get my body to where I wanted it to be. Now, after having done 2 rounds, I am down over 70 lbs. and have made being healthy a lifestyle, not just something temporary."

Want results like these? Contact me! I can help!

Stephanie Lapinski
Email: lapinski.steph@gmail.com
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