Being healthy is a choice made every day!

Being healthy isn't a decision you make once -- it's one you make every day. Recommitting to your goals is necessary to keep yourself on track. See if you can spend a few minutes each morning thinking or writing about what you want to accomplish that day and how you'll do it. ~TBFC

Juice Fasting for Amazing Health and Fast Weightloss

We are asked often about juice fasting. Here is a sample day of what a juice fast would look like.
1. Early on the first morning of the juice fast, drink herbal tea or hot water with lemon and stevia.

2. 1 hour later have your first glass of freshly made juice (it can be anything you like). Cantaloupe or pineapple are my favorite.

3. Spend the day doing something you really enjoy. I find when I do juice fasts a great time to organize my house, read a good book, or get a massage.

4. Mid-Afternoon- take a break from what ever youre doing and make another 16 oz juice. This time make it a vegetable juice like Green lemonade.

5. Go for a walk or another movement you enjoy like Yoga.

6. Rest for a least one hour

7. Take a long hot bath.

8. Enjoy another glass of your favorite freshly made juice.

9. You will want to end the fast at this time of the day. Dinner time is always the hardest. Make sure you plan ahead and schedule something to do you enjoy during this time.

10. Enjoy another cup of herbal tea (make sure it doesnt have caffeine). Go to bed early.

You can continue to do this for as many days as you feels comfortable. The longest my body has wanted to go is 14 days which allowed me to drop all my baby weight from my 3rd child (a 15 pound fat loss). If you decide to go longer then 3-days you will need to ease back into eating solid food again. I will help you with that when the time comes.

Best of Health!

Kristie♥

Delicious and highly nutritious juice recipes all avaibable @ www.thebellyfitclub.com under juices.

What to expect when detoxing.....

Everyone, including myself raves about how great the cleanses on PureBODY are, yet there are some side affects you need to be aware of.

There are many wonderful benefits to cleansing. Yet, there are some side effects that you should be aware of before you choose to start it.

Cravings are normal. Some of the most common cravings are generally for greasy foods such as pizza and hamburgers, and for many people sugar. Although it is common to see a shift in your cravings as you go deeper in a Cleanse. I always seem to want whole wheat toast after the 3rd day. It's important not to give in to such cravings, and keep in mind that the cravings are the worst on the first and second day. Once you get past those it does get better and easier.

Another side effect of a Cleanse is energy fluctuation. Although this cleanse detoxifies your body and gives you more energy in the long run, initially people may experience tiredness and fatigue. The reason for this is that the body will divert all its energy to healing and detoxifying the system. That means that people on a Cleanse may have less energy available for daily activities. The good news is that, in most cases, tiredness during a Cleanse only lasts for a day or two. It usually occurs several days into the process. Due to energy fluctuations, people may also experience mood swings and general irritability.

Fluctuation in blood pressure, nausea and physical aches and pains are the most serious side effects of any cleanse.

Usually those effects only occur in rare cases where a person's body is severely toxic to begin with.

The main purpose a Cleanse is to remove toxins and waste material from the body. Many of the toxins and wastes involved are acidic. Due to the acid content in them, people on a Cleanse may experience some heat and discomfort during bowel movements. This does not happen in all cases. However, when it does happen, it is actually useful because it is a clear sign that toxins are being flushed out in significant amounts.

While on a Cleanse, many people drink an herbal laxative tea. The idea of the tea is that it assists the cleansing process by stimulating the colon and moving waste material through the body and out faster. The obvious side effect of that is that people need to use the bathroom frequently and with little warning when on a Cleanse.  The tea, called Smooth Moves, is optional. Yet, I would recommend it to be taken on the first day.

That is a side effect which people should be especially aware of if they are going to be out in public for long periods of time. The herbal laxative tea can also cause some stomach cramping.

As I mentioned above going on a Cleanse will cause your body to force out built up waste, and it does this in many different ways. The obvious ways this detoxing happens is when you go to the bathroom, but you might also experience:

·         Heavy sinus draining

·         Excessive ear wax

·         Sweating

·         White coating on your tongue

·          

That last one the "white coating on your tongue" is a good way to measure the effectiveness of the cleanse. When the white coating fades away and your tongue turns pink it's usually a sign that your body is free of internal waste.

Some people on a Cleanse also have described mild swollen glands and cold-like symptoms that last for a day or two.  This is all a sign that the Cleanse is working.

Anyone who is used to having a lot of caffeine in their system from things, such as coffee, also may experience caffeine withdrawal headaches when they go on a Cleanse. That problem is usually most prevalent during the first few days of a Cleanse.

Although most of these side effects are mild and don't occur in all people, it is wise to be aware of them before starting the process.

I know everyone like to talk about all the good things that happen when you do the Cleanse, and believe me there's A LOT of good things that happen when you do the cleanse. I just wanted to give you the other side of the story. I hope this doesn't scare anyone and keep them from trying a Cleanse because as I said there's a lot of good things to be had by doing it. Just keep in mind that it's can be difficult at times, but it's well worth it.

If you want to reduce these side effects to the bare minimum I will show you ways to reduce or eliminate the most common side effects when they arise.

~Kristie

Get a Whole Body Workout in Less Time!

We know you are busy, this workout give's you the keys to amazing results in a timely matter. This is a 20-minute Pylometric whole body sculpting routine that is great to blast fat and increase lean muscle.

0:00-1:00-Warm up with Walking Lunges for 1-minute

Stand with a dumbbell in each hand.  Step the right leg forward and lower down into a lunge.  Keep your tummy pulled in, shoulders down and back, and keep your back straight.  As you bring your body back up, step your left leg forward to meet your right leg.  Keep repeating, alternating legs.

1:00-2:00-Push Ups (at your level) for 1-minute

In a push up position, on your toes, lower down as far as you can. 

Return back to the starting position and repeat. You may also do this on a wall or chair.

2:00-3:00-Jump Squats for 1-minute

Stand and place your feet shoulder width apart.  As if you are to sit in a chair lower down until your hips are even with your knees.  Keep your knees behind your toes, chest and head up, and your shoulders down and back. 

Now, push up to jump and bring both feet off the floor landing back in the squat position.  Repeat as fast as you can for 1-minute.

3:00-4:00-Wall Squats for 1-minute

Sit in a squat position with your back against the wall.  Legs are at a 90 degree angle and hold. Extend your arms straight out parallel with the floor.  Chest up, shoulders down and back, and look straight ahead.

4:00-5:00-Triceps Dips for 1-minute

Sit on a chair or ball.  Place your feet hip width apart.  Place both hands on the edge of the chair or ball fingers pointing forward.  Lift your body off the chair using your arms to hold you up.  Keep your back parallel with the ball or chair as you bend your elbows and lower your body down toward the floor as far as is comfortable for you. 

Using your triceps, push your body back up and repeat again.

5:00-6:00-Scissors for 1-minute

In a lunge position, lower down until front thigh is parallel with the floor.

Jump to switch legs. Repeat.

6:00-7:00-2-way Lunge for 1-minute

Stand with a DB in each hand.  Lunge the right leg forward,

 return and lunge the right leg backward. Do for suggested amount. Repeat on other leg.

7:00-8:00-Plank for 1-minute

In a pushup position, place your elbows on the floor directly under your shoulders on your knees or toes.  Keep your body in a straight line.  Hold for recommended time.

8:00-9:00- Frog Hop for 1-minute

Stand with legs wider then shoulder width and your feet turned out slightly.  Dip down into a squat....

...and hop forward.  Do this 4xs moving forward and then backwards 4xs.

9:00-10:00-Squats for 1-minute

Stand and place your feet shoulder width apart. 

As if you are to sit in a chair, lower down until your hips are parallel with your knees. Keep your knees behind your toes, chest and head up, your tummy pulled in, and your shoulders down and back. Return back to the starting position.

10:00-11:00-Walking Lunges for 1-minute (Shown Above)

11:00-12:00-Push Ups (at your level) for 1-minute (Shown Above)

12:00-13:00-Jump Squats for 1-minute (Shown Above)

13:00-14:00-Wall Squats for 1-minute (Shown Above)

14:00-15:00-Triceps Dips for 1-minute  (Shown Above)

15:00-16:00-Scissors for 1-minute  (Shown Above)

16:00-17:00-2-way Lunge for 1-minute  (Shown Above)

17:00-18:00-Push up to Side Plank for 1-minute

In the up phase of a push up on your knees or your toes, slowly lower down until your chest is 1-2 inches above the floor. 

As you push back up, bring your right arm up toward the ceiling and turn your body as if you are doing a side plank. Return in the down phase of a push up and push up and repeat on the other side.

18:00-19:00- Frog Hop for 1-minute (Shown Above)

19:00-20:00-Side plank for 30-seconds on each side

You may add this to your daily cardio routine to burn extra calories that will shrink your belly in no time.  For a detailed discription for each exercise go to The Belly Fit Club @  www.thebellyfitclub.com.

How to Beat Food Cravings

“I need chocolate – NOW!”
Do you ever feel like that? (If you’re female, it might happen a lot at a certain time of the month.) True food cravings are signs of a dietary deficiency, but we all get those occasional “cravings” when we really, really want a particular food. Whether it’s a bag of Kettle chips, a bar of Green & Blacks, a glazed doughnut or a Big Mac … it’s almost impossible to resist the temptation.
Oddly, few people have cravings for fruit and vegetables…
If your reaction to a craving is just to give in, read on! Stop telling yourself that you’re weak-willed … you aren’t, you just don’t know (yet) how you can conquer those cravings.

Don’t keep “trigger” foods at work or in the house

All of us have foods which we find it hard to indulge in sensibly. For many people, a piece of chocolate is just enough … to make them want more, and more. Others find it very difficult to have just one bag of chips, or one cookie. If you know that you tend to over-eat certain foods, ban them from your house and office. (Or at least keep them in a place that is firmly designated for “Other People’s food” rather than yours.)
The easiest way to beat a craving is not to let it arise in the first place! You’ll find that if you do crave snack foods, the hassle of having to go out and purchase them is usually enough to weaken that craving to a vague “I wouldn’t mind some chocolate right now…”

Here are some 5 healthier alternatives to the not so healthy foods we tend to crave the most.

#1 Salty Crunchy?  Replace with Guiltless Gourmet Baked Corn Chips or our Kale Chip recipe found at www.thebellyfitclub.com

Try our Nachos Belly Fit Style found on www.thebellyfitclub.com

#2 Craving Chocolate?  Replace with Our Raw Date Balls

Over 20 delicious Dessert Recipes found on www.thebellyfitclub.com!

#3 Bread?  Ezekiel Brand makes a delicious alternative. 

From French Toast to Veggie Sandwichs we have delicious healthy recipes at www.thebellyfitclub.com. 

#4 SUGAR!?  Replace with Stevia

Let us sweeten your life at The Belly Fit club! :) 

#5 FAST FOOD! 
A single meal of a Double Whopper with cheese, a medium order of fries, and an apple pie from Burger King contains more saturated fat than the American Heart Association recommends we consume in two days.

The healthy alternative to Fast Food is to PREPARE ahead of time.  Keep Healthy Snacks in your purse or car and always have a plan.  We tend to resort to Fast Food when we are hungry and in a hurry.  Keep apples, raw nuts, Lara Bars, Snap Peas, Baby Carrots, and Raw Goat Cheese with Whole Grain Crackers with you in the office and on the go. 

 My Husband and I always have this out for the Kids when they get home for school.  If you have it out, I promise your kids will eat it. :)

Next time you are out and about with your kids.  Pack this.  And plan your rought away from Fast Food Places.  You and our Children will be so much healthier by plannin ahead.

For more healthy tips and delicious recipes join our club!  www.thebellyfitclub.com

 

30-minute Fat Blasting Holiday Workout

During this time of year, for most of us, getting our workout in is impossible. I've always believed 'Consistency is the key to success'. Well, for the holiday season that has changed to 'A little is better than nothing'. Below is great workout that takes 30-minutes to zip through.

Warm Up-5 minutes on a cardio piece equipment (ex. Treadmill, bike, elliptical)

10 minutes of interval training (that’s one-two minute's at a super high intensity like running 9mph, walking fast at a 15% grade or taking the resistance as far as you are uncomfortable on the bike or elliptical.  Then recover for one-two minute's. Repeat for 10-minutes)

15 Pushups (knees or toes)

30 Walking Lunges (holding weights over 20 pounds is recommended)

30 Scissors (in Lunge position, jump up and switch legs in mid-air and continue as fast and as deep as you can)

15-20 bent over Rows

30 Squats with weight

30 Jump Squats (no resistance is used. In a squat position jump straight up and land in a deep squat position. Repeat as fast as you can)

End with 10 minutes of Yoga or Flexibility Training to cool down and increase flexibilty to help decrease injury. :)

And there you have it…a quick 30-minute workout that burns a lot of calories.

Happy Healthy Holidays!

Note: for a detailed description of each exercise and hundreds more join www.thebellyfitclub.com

~Kristie

We have added so many delicious recipes and workout programs for the holidays that I know you will LOVE. <3  Check us out! http://www.facebook.com/pages/The-Belly-Fit-Club/282572004308#!/pages/The-Belly-Fit-Club/282572004308?sk=app_106171216118819

Healthy Alternatives on Halloween

On Halloween, if you’d like to help your children to fight childhood obesity and diabetes, you should find healthy alternatives to candy and sweets.

Have you recently read labels on any candy? Just a quick reminder that one tea spoon contains 4 grams of sugar.

Candies not only have a lot of sugar, fat and unhealthy chocolate but also contain artificial sweeteners, and colors with chemicals.

Halloween Alternatives to candy:

erasers, pencils

stickers

trading cards

money

raisins

nuts

pumpkin seeds

cashews

apples

whole grain crackers

carrot sticks

microwave popcorn

I am sure you can add more ideas to this list, so be creative to keep our children healthy and happy.

Love, tbfc