The Twelve Days of Christmas!

MERRY CHRISTMAS!  ~TBFC

Video of  this workout can be found here....

http://www.youtube.com/watch?v=5dSvN-w3lrw

6 easy solutions to keep you on track this Holiday Season

It's never too late to start being better to you! 

We’ve highlighted six end-of-year challenges and provided solutions to keep you on track this holiday season. Early planning and preparation can help you continue to succeed into the New Year.

The holiday season is full of parties and social commitments, specialty foods, alcohol, stress, cold weather, lack of sleep, and a plethora of other distractions that can stand in the way of well-planned exercise and diet programs.

1. Loss of motivation. Focus on the results you have achieved thus far and set health and fitness goals for Christmas and the New Year.  Buy your New Year Party dress now a size smaller, hang it out for you to see each day, and see yourself in the dress on New Year’s Eve into the evening looking and feeling your best.  

2. Baby, its cold outside. Can’t make it to the gym because of bad weather? This is where having something in your home helps.  Or, a program to follow that is home gym friendly like The Belly Fit Club (www.thebellyfitclub.com). 

3. Turn away from the buffet. Seriously, don’t even look at it. Move as far away from the buffet as you can. One study on buffet eating behaviors observed that diners with higher BMIs were more likely to sit facing the buffet, use larger plates, and pile the food on before seeing all the dish options. You might want to grab a napkin, too. Diners with lower BMIs placed napkins in their laps, used smaller plates, chewed their food more per bite, perused the offerings prior to serving, and did not sit near or face the buffet. 

4. Think before you drink. Holiday beverages can contain an obscenely excessive amount of calories–with or without the alcohol. A cup of eggnog can deliver 350 calories, a creamy White Russian has 260 calories, while a medium pumpkin spice latte will set you back 380 spicy calories.  Lower calorie choices include a flute of champagne at 90 calories or wine spritzers–a diluted sparkling water and fruit mixture, even a “skinny” peppermint mocha comes in at 130 steaming calories. And as a reminder, alcohol can also interfere with proper nutrition, recuperative sleep, hydration levels, muscle recovery, stress hormone levels, and the immune system. 

5. Snug in their beds. Sleep is important for adults, eight good hours a night is typically recommended. Getting enough sleep helps control weight, keeps the immune system functioning optimally, reduces feelings of stress and stress-related illnesses, and helps put you in a better mood. 

6. Too stressed to exercise?  Rethink this excuse. Exercise has been shown to be effective in reducing stress levels with immediate and long term results. Exercise improves mood and sleep, and also reduces depression and anxiety which can often be triggered during the holidays. 

Not sure where to start?  Check out http://thebellyfitclub.blogspot.com/p/we-be-jamn.html for a complete program that’s easy to follow yet, delivers fast results. 

Happy Holidays,

~TBFC

Green IS Good! Our first book!

Available NOW to our Belly Fit Members! 

A sneak peak into our upcoming book, Green is Good.

With over 150 mouth watering beautifying foods to transform your body in as little as 4-weeks!  

Contents

INTRODUCTION

~1~ Reasons to GO RAW

~2~ Get the GLOW

~3~ The Dry Brushing Technique

~4~ The TOOLS

~5~ The ESSENTIALS

Let’s Go RAW

~6~ Before Photo

After Photo Week One

After Photo Week Two

After Photo Week Three

After Photo Week Four

~7~ Food Combining Made Easy

                                                          ~8~ Daily Meal Plans                                                              

~9~ Grocery List

Recipes

Nut Milks and Shakes

Salads

Soups and Starters

Main Dishes

Desserts and Sweets

Breakfast and Brunch

Juices

Let’s MOVE

Daily Fitness Programs

AFTERWORD

Raw EVERYDAY

Adventures in PureBODY by TBFC



Day One would look something like this...

A different juice recipe everyday for 30-days! 

30 delicious smoothie recipes that will fill you up and give you that glow you will never find in a bottle! 

Have fun in the kitchen.  Enjoy 30 different tasty raw soups that take less then 10-minutes to prepare. 

YUM! :)

You'll never get bored!  Who knew you could make so many fabulous salads that taste amazing! 

It's easy to eat healthy when it tastes delicious, and takes seconds to prepare.  Dinner is served in no time! 

Every one should have the luxury of dessert!  On our program we offer over 30 mouth watering scrumptious ways you  can be healthy and fat free living in sweet abundance!

A few things you will learn....

The Essentials

What you need and where to get it.

How to keep it interesting.

What about eating out?

Does it have to be all or nothing?

What you can expect.

Taking it further

Wherever your interest in raw food takes you, what I can guarantee is that you'll be very glad you took the time to investigate it, because you'll be amazed at how your relationship with food and your body changes and you'll be beyond fascinated at what you discover along the way.

Good Luck and Bon Apetit!

Kristie

100's @ HOME

To Cheat or not to Cheat?

1. Feeding the Junk Food Addiction 

I believe that junk food addiction is real, and that many people can not succeed in eating healthy because of it. Having a cheat meal every week basically feeds that addiction, and may lead to full-blown relapse. 

Now, you wouldn't tell a nicotine addict only to have cigarettes on Saturdays? 

2. Doesn't help reduce cravings 

This is kind of similar to tip 1 above. If you are physically or psychologically dependent on something, having it every now and then will not reduce cravings, but actually keep them coming back again and again. 

3. Eating way too much 

It is common when people cheat, that they completely lose control and destroy a week’s worth of dieting. 

4. Guilt afterwards 

After doing really well on a diet for a few days, it can cause a lot of guilt to have that cheat meal, unless maybe if the person manages to keep self control and not completely overeat. 

5. Doesn't raise your metabolism 

I've read it countless times that eating a cheat meal will raise metabolism and should therefore help with weight loss. I haven’t seen any evidence to support this and I don’t really believe in it. 

Also, do you think that when scientists are doing research studies on diet plans, that they allow people to cheat once per week? Of course not! 

6. Junk food is unhealthy 

Junk food is unhealthy. That is probably the reason why you quit eating it in the first place (duh). Having it once a week is clearly worse than having none at all. 

7. Some things take a while to leave your system 

There are many nasty things in junk food, such as trans fats. They can take a long time to disappear from your system, and if you keep eating them every now and then, they will never completely leave your body. 

8. Taste sensation doesn't manage to adapt 

When you stop eating junk food, one of the things that happens is that with time your taste sensation adapts, and food that isn't overly processed starts to taste good. Cheating once a week interrupts this. 

9. Body doesn't manage to adapt to the new fuel 

When changing the diet, one thing the body does is ramp up enzyme production in order to start using a different fuel. This is especially important for eating plans that don’t allow sugar and grains. 

If you keep cheating once in a while, the adaptation won’t fully complete. 

10. Knowing that cheating is not an option makes things easier 

Trust me on this.. when a cheat meal is not an option, it makes sticking to a diet much, much, much easier. 

Anything else? 

If your cheat days/meals have been causing you problems, or downright preventing you from being successful in the long-term, then these tips above should really do you good. 

After all, what we should be after is not try to go on a “diet”, but to actually make a lifestyle change in order to live a healthier, happier life. 

Let us teach you how to LIVE life free from counting calories, allowing you to eat real food in large quantities, feeling great all day, and live fat free for life. ~TBFC 

Get Ready for PUREbody {Cleanse} ❤

HOW TO PREPARE FOR A JUICE FAST

Like everything in life, for every ounce of effort you put into anything you get multiple rewards in return.  If you prepare well for a fast then you should feel the benefits. If you are addicted to, or have a high intake of stimulants like caffeine, alcohol, sugar and nicotine it helps to ease yourself off these gradually beforehand if you can. Please remember that as well as not eating during the fast you will  be expected to stop smoking, and drinking alcohol and caffeine. For two days prior to starting try to eat as light and raw as possible. One week before you begin your fast you should try to:

CUT DOWN OR ELIMINATE

o Alcohol, caffeine, cigarettes, drugs, OTC medicines, sugar, salt, artificial sweeteners and microwave foods

o Meat, fried or processed food, dairy products

o Gluten (oats, barley, rye, wheat) – bread, pasta, pies, cakes and pastries

INCREASE

o Intake of raw foods in your diet – salads and sprouted foods

o Pure water and hydrating fluids such as herbal teas and fresh fruit and vegetable juices

o Leafy green vegetables, short grain brown rice, and vegetable soups

Support is key in the success of sticking with the cleanse.  We have a private page offered on Facebook called PUREbody by TBFC.  This is completely private and you will receive support from us and many others who have cleansed before.

Below is a checklist of things you'll need before you start.

1. Mason Jars

This is where you will store your juice/smoothies.  They are to be kept sealed in the refrigerator for no more than 48-hours.  The sooner you drink your juice the better.  To order your very own Belly Buster (mason jar with a special lid and cute straw) email Ryan Belliston at thebellyfitclub@live.com. 

2. THE TEA....

A Natural Laxative Tea is to be taken for the first 3-5 days before bedtime.  Our favorite is Smooth Moves by Traditional Medicine.

3. A Plan

{JUICE LOVIN} or {SWEET SMOOTHIE}

If you have a juicer do the juice cleanse.  If you have a Vita-Mix or other high powered blender, do the smoothie cleanse.  If you have both, do juices during the day and make a smoothie for dinner.   

Click here for the {Juice Lovin} Program
Click here for the {Sweet Smoothie} Program

4. Join our PUREbody Forum on Facebook! 

ITS FREE!   Here you will receive a complete grocery list and have the motivation and support you need to succeed.  HOW, you might add?  Friend Kristie Belliston , leave me a message stating you would like to be added to PUREbody and I will add you to the group.

The cleanse starts on September 21st night. 

See you soon! 

Disclaimer

Please keep in mind that we are not medical doctors. We don't even play one on tv. You should consult a doctor before making changes to your diet and exercise routine. You are all big kids...so you can also choose to research and think for yourselves. Novel concept, I know. ;-) Life is short. Enjoy it.

The Top 5 Weight Loss Excuses and How to Beat Them

1- I don’t have time

You’ll never have time if you don’t make the time.  If it’s important to you, you will create the time and make it happen.  If it’s not, you’ll always find an excuse.

2- I can’t afford to eat healthy?

Look at what you’re spending on things like soda, candy, chips, frozen dinners, ice cream, and baked goods.  Did you know that produce is cheaper than ANY other food per serving?  Eating healthy can actually be much more affordable than your current lifestyle!  NOTE: Consider the LONG-TERM cost of heart disease, diabetes, stroke, and cancer….you can’t afford NOT to live a healthy lifestyle. 

3- It’s too hard

Being Overweight is hard.  It takes a toll on you physically, emotionally, financially, and spiritually.  Life is hard for everyone.  You’ve just got to choose which hard you want….obesity or transformation. 

4- I don’t have the Willpower

Want to bet? Losing weight is less about willpower and more about keeping promises to yourself, trying new things, and having faith in the journey.

5- I don’t know where to start

That’s where we come in.  Start with getting the right foods into your house and the wrong foods out.  Not sure which is which, we have a complete grocery list, daily eating routines, and meal plans with delicious recipes that make it so simple.  Just put your body in motion—have fun---and get moving.  Any question you have, we’ll be here to help you.

~TBFC

Three Day Juice Cleanse: What’s It Really Like?

This is a wonderful description of what to expect when embarking upon our Juice Lovin cleanse.  Check out the link below! 

http://diveintampabay.com/2012/07/06/three-day-juice-cleanse-whats-it-really-like/
http://www.thebellyfitclub.blogspot.com/2012/06/purebody-juice-lovin.html

Thank YOU, Heidi Templeton!

Belly Fit in 60-days!

For our TBFC members......

Simple Nutrition System & Fat Loss Program

Here's my Simple Nutrition program that you've been asking for:

http://www.thebellyfitclub.com/index.php?w=tbfc_013.htm

yet be warned...this program is not...

- "low carb" or "obsessively high protein" - confusing or complex or crazy - restrictive (you'll actually be full & satisfied!)

Listen, it's not your fault that you're confused about this whole fat loss diet thing...the so-called experts are making big bucks with their special foods that they sell to you.

Yet my goal is to help you simplify your nutrition program so that  it is easy (and delicious) to follow for fat loss.

The truth is I stay lean all year round while eating tons of carbs and loving every meal I eat - and I avoid all diets that are  so restrictive it causes you to binge eat on weekends.

So not only will you get proven fat loss advice (my recommendations are backed by clinical scientific research) but this program will also take the stress out of eating.

It's so simple.

So get ready to discover...

- The Simple Nutrition Rules for fat loss - The top 3 food myths that everyone gets wrong in their diet - The 7-step detox diet plan (that doesn't require a zany detox diet) - My grocery list and meal plan - Over 50 different blender drink, smoothie, juices, and pre and post-workout recipes

(NOTE: I'll be adding more recipes every couple of months, and I'll send you the updated recipe book for free every time I do!)

So click here to get the Simple Nutrition System & Fat Loss Recipes: http://www.thebellyfitclub.com/index.php?w=tbfc_013.htm

SEXY SUMMER ARMS!

After 30-45 minutes of Cardio follow with 1-3 sets of 12-16 reps of the following exercises.
Push-Ups

Push Up to Side Plank

Back Ext. on Ball

Triceps Dips

Biceps Curls

Do 3 times a week on Alternating days.

For more workouts like this, join us @ www.thebellyfitclub.com 

J.A.M for all levels of Fitness!

A peak into a Belly Fit Club Level One JumpStart workout.  

We customize for all fitness levels. :) Anyone, at any age, and at any fitness level, can do J.A.M by TBFC and be successful!  

There are 5 different workouts each week so your body constantly changes and you never get bored. Also available are:
Level Two Jumpstart
Level Three Jumpstart
Level One Accelerate
Level Two Accelerate
Level Three Accelerate
Level One Maintain
Level Two Maintain
and Level Three Maintain.

Smoothies vs. Juices. What's the difference?

Smoothie vs Juices.  What’s the difference?

Of all the questions I often get, this one has to be the most common. Closely followed by ‘do I start with buying a juicer or a blender?’ or ‘which is the best for my health?’ or ‘which is more filling, more soothing, more energizing, most tasty, takes least time to clean…’ etc, etc. So as you can see all of these questions belong in the same box and today I'm hoping to crack it open of you.

A Popular choice.

So, the most common is the blender. This machine consists of just a jug and a motor stand, is easy to use, easy to rinse, quick to put away and takes the least amount of time and effort. The juicer is a little more complex with various parts to it, so requires a little more time for assembly and cleaning.

Preparation and outcome.

A blender/ smoothie maker requires whole fruit and vegetables to go into the jug for whizzing up. The outcome is a smooth, creamy, thick and filling shake, equivalent to a meal. The juicer involves a liquid extractor and separates both the juice and the pulp into different compartments, so the outcome is a thin and liquidy drink, nutrient packed and more hydrating than filling. 

The fibre.

Since blending requires whole food, you are going to consume all of the fibre from whatever you are putting into your shake, while juicing takes this pulp/fibre away and you are left with just the liquid component. Fibre is important for elimination and if you’ve been consuming a ‘standard’ diet (don’t even get me started on SAD- 'Standard American/British Diet'), then you are likely to be in need of this fibre to help you move things along. ‘Regular’ is going after every meal, not once every couple of days, but the unfortunate fact is that pretty much all of what the majority of population consumes contains little to no fibre at all.

Nutrition density.

Let’s look at how much produce you’d require to get a pint of green smoothie versus a pint of green juice. [Pint is 1/2 Litre]. For the smoothie- you’d be looking at say 1 whole pear, 1 celery sprig, 2 kiwi fruits and a handful of spinach topped with pure water. If you were to take those ingredients (less the water) and extract the juice out of them, you’d be left with just over half a pint glass of juice, so naturally you’d be looking at adding more of the spinach, maybe another celery sprig, a cucumber, and already you have loaded the glass with almost twice the amount of nutrition.

Nutrition absorption.

The amount of nutrients in your drink is one thing, but whether you can properly assimilate and make the most out of them is another. If you’ve never done a detox, done one a long time ago or consume heavy or processed food on a regular basis, chances are your gut lining is going to be pretty polluted, would have a thick wall of toxins to get through and would require the fibre to clean it out before you can properly begin to absorb the goodness from your food. So smoothies may just be the answer for you. Once the system has been purified, you will not only get the best out of your food, you can consume juices and rest assured that they will travel to your bloodstream quickly and efficiently converting into all the energy you can handle!

The decision.

So the difficult (or perhaps easy) part is deciding which is for you. In my case, I love both and go by the mood, etc. I do tend to make more smoothies when I’m home as they fill me up and are quick to make. You’ll have to have a good think about which are right for you and your health based on the above, especially when you must decide on what investment to make first.

There’s also a HUGE difference between the machines. I explain further my personal favorite juicer and blender and why they are my favorites. 

THE JUICER.  Breville Juicer Juice Fountain features a patented micro-mesh filter that spins at over 14,000 RPM'S, separating the juice from the fiber and seeds of the fruit and vegetables to extract even more juice.  And if you’re in a hurry….This Juicer can juice an 8-ounce glass of juice in five seconds. For quick, easy clean up, all parts of this juicer are dishwasher safe except for the juicer motor. This juicer will receive up to 50% more juice than standard juicers, and have the ability to juice everything! Strawberries, Grapes, Citrus, Watermelon, Pears, Kiwi, Apples, Oranges, Grapefruit, Melons, Cantaloupe, Cherries, Pineapple, Carrots, Tomatoes, Cabbage, Cauliflower, Celery, Cucumber, Fennel, Mangoes, Nectarines, Peaches, Pineapple, Plums, Raspberries, etc... Although this Breville juicer is not good for wheat grass, it performs very well getting 8-10oz of juice out of 1lb of anything that you run through it! This is one ultimate juicer, with fast juicing and easy cleanup making it one of our best juicers we’ve ever owned.

As for the blenders out there, the cheapo ones just swirl the produce around without releasing any of the nutrients to be available for assimilation, while the high powered blenders will break through the cellulose (wood like substance) which hold the precious chlorophyll and vitamins and make them available for us to digest.

You may probably know I am a massive fan of the Vitamix! I can’t even imagine a life without it- the smoothies, the nut shakes, the soups, the ice creams, salad dressings, sauces, pastes, cheesecakes, etc etc. So if I had to make a choice for you, I won’t even think twice on my answer. I know it’s pretty pricey though, but once you use it for the very first time, you’ll already know every penny has been worth it.

For now, here's another smoothie recipe for you to enjoy...

Green Machine Smoothie

1 pear

1 banana

3 kiwi fruits

3 handfuls spinach

2 tsp Vitamineral Greens

1-2 cup/s pure water

Blend in Vitamix and serve