How to lose the muffin top!

Sorry to break it to ya, but you can't crunch or even plank your way to a six-pac!!  No, you have to eat super, super clean to get there!!  Guess what?  We all have abs under "there", we just have to get rid of the "there" to see them.  Haha!

Now, cardio will help burn fat, yes!  But considering what stores fat may be the best approach to getting rid of it!  

So how do we store fat?

We store fat best when we increase our insulin levels.  Insulin pushes fat into storage mode fast to balance the body.  

Translation:  Lower your sugar spikes and sugary foods and you'll lower your body fat%.  

Challenge:  Go off all desserts, sodas, and breads for 3 days straight and here is what I can promise you:

• You'll feel better!
• You will STOP having cravings for junk!
• You will feel thinner (Oh-because you will be!  You'll start to be a fat burning machine instead of a fat storing machine)
• You'll want to keep it up.  And keeping it up will lead you to the results you seek!!

What you can eat:

• Shaklee Protein drinks (NOTE:  The NEW Shaklee 180 products that are coming out in January will have LOWER sugar content than the Cinch products do now. But as always, Shaklee never uses artificial sweeteners.  Shaklee 180 Smoothees will be sweetened with natural cane sugar and stevia.  Balanced with the right kind of protein that preserves muscle, this is the perfect food for your post-workout meal and will help you burn fat)
• Lean protein:  egg whites, lean chicken, fish and red meat.  (Keep red meat to once/week)
• Healthy fats:  nuts (almonds and walnuts), natural nut butters, olive oil, coconut oil, avocados
• Healthy carbs:  all the green veggies you can get your hands on, and keep fruit to one/day when trying to lower you body fat %.  You can also have a fist-size of either a sweet potato OR brown rice OR oatmeal/day.  Focus on veggies though!
• Green tea & coffee!  Yippee!!  Keep the sugar and fat away from your coffee. 

A word about artificial sweeteners:  When eliminating sugar it's tempting to add in artificial sweeteners.  Don't!  Your body doesn't need chemicals to replace sugar.  Instead try dialing down your sweet tooth.  Like I said above, after 3 days cold turkey, you'll be fine!

Having said that, a safe sweetener is stevia.  So you can use this in moderation.  Keep some packets in your purse for when you order unsweet tea at restaurants, or just order water!

Here's to lowering belly fat and exposing the 6-pac below!
Yours in health,

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com
www.GoodHabits.MyShaklee180.com 
713.515.5081 

My next 7 day eating plan

Turn "I WISH" into "I WILL"

 
Are you thinking, "Easier said than done..."?  

Well, I say, "Not really!"
 
Sometimes we find ourselves in a rut of bad habits.  Poor eating habits can keep us from reaching our goals.  And poor eating habits are sometimes hard to turn around because we don't feel good (from eating poorly), so thinking clearly to make a turnaround is hard.
 
So take ACTION!
 
Get a piece of paper and and write out how you know you should eat for the next 7 days.  Now make a grocery list to pick up on your way home from work today. 
 
You CAN eat clean.  You CAN reach your health and fitness goals!!  And once you're back on track with clean eating, you will also WANT to get to your next boot camp workout!!

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Here's my next 7 day plan:
 
Breakfast:  I always begin with a Shaklee protein drink and Shaklee Vitalizer strips (all my vitamin needs)
 
Snack:  Oatmeal w/ walnuts
 
Lunch:  Big salad w/ avocado and either another protein drink or chicken.  I'll also have more raw veggies with hummus!
 
Snack:  Cinch snack bar: 120 calories and 10 grams of protein!  (You can do this too or have a handful of almonds w/ a small piece of fruit)
 
Dinner:  Lean meat (the size of my palm), 1/2 plate full of veggies and maybe a potato or quinoa serving (the size of my fist)
 
Snack:  small bowl of popcorn (100 calories)

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That's my template above!  That's my healthy habits that I follow daily!  My next 7 days of dinners:
 
Tonight:  Chicken with some deer sausage cooked on George Foreman.  I cook it topped with onions and bell peppers.  We'll have some zucchini and squash that I bake in over for about 45 minutes.  I chop them up, drizzle with olive oil and bake!  Family favorite!  I'll also make some Quinoa tonight.  You cook the Quinoa in 15 minutes.  Mix in a can of black beans, can of corn, chopped cilantro, olive oil and lime juice and cummin.  I eat on this all week.  A serving is the size of my fist.
 
Wed:  Bean Burritos.  I open a can of fat free refried beans and a can of chicken.  Mix them together and fill tortillas with them and lay them in a pan.  Then pour a can of enchilada sauce over the top and bake on 350 for 30 minutes.  Serve with a side of veggies.  We will have steamed broccoli and carrots. 
 
Thurs:  Chili in a crock pot.  Easy!!  Serve with brown rice and veggies!!
 
Friday:  Take left over chili and make enchiladas. Just roll chili in tortillas and bake for 30 minutes.  Serve with veggies!!
 
Saturday:  Grilled Pork Chops on grill w/ sweet potato and steamed veggies.
 
Sunday:  Fish.  We like to bake Tilapia in over for 15 minutes.  So easy!  Add a big salad or steamed veggies and dinner is done!
 
As you can see I keep it simple here.  I'm not a gourmet chef.  I just keep to protein, veggies and healthy carbs for dinner.

 

Have a plan.  Without a plan you plan to fail!

 
Dedicated to your success!

Sara Oliver
Master Trainer, Owner
Adventure Boot Camp Trainer

Bay Area TX Adventure Boot Camp
www.GetToBootCamp.com
www.AdventureBootCamp.MyShaklee.com
713.515.5081