Anita Herbet Top Intermittent Fasting Tips

 As many of you already know, I have been practicing IF for quite a while (~4 years) so I wanted to share some of my tips that can be helpful for you if you are just starting out:

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1️⃣ You don’t have to count your calories, but your calories always count.

Just because you’re fasting does NOT mean you can just eat whatever you want during your eating window. If want to lose fat, you still need to be in a calorie deficit.

2️⃣ You don’t have to fast everyday.

For example, you could fast on weekdays and skip the weekends so you can enjoy breakfast/ brunch with friends & family. (I typically don’t fast on Sundays)

3️⃣ Drink lots of water

Water will naturally flush toxins from the body, keep you hydrated, and keep you full too.

4️⃣ Drink coffee/tea

Coffee is an incredible appetite suppressant! Be careful not to overdo it though. Mix it up with decaf coffee and tea.

5️⃣Some days will be hard — but don’t give up. It’s also OK to break your fast earlier if you absolutely can’t stand it on some days, nothing bad will happen.

6️⃣ Stay busy

The busier you are, the less likely you will be thinking about food.

7️⃣ Be careful not to overeat in your feeding window. This is a common mistake especially for those that are new to IF.

8️⃣ Fit fasting into your lifestyle — not vice versa. Don’t change your lifestyle to fit your fasting schedule! Adjust your fasting schedule to what makes sense for your lifestyle.

9️⃣ Practice makes perfect

The longer you do it, the better you’ll get.

REMEMBER, INTERMITTENT FASTING IS NOT A MAGIC DIET PILL —simply fasting doesn’t mean that the weight will fall off your body. You still need to stay consistent with exercise and a nutritious diet with the right calories and macros for your goals. IF is just another tool in the toolkit, but it isn’t the only (or even the most important) tool.

Who else loves IF? 🙋🏻‍♀️ Who is planning to try it?

Shaun T Free Sample of New Dance Workout Let's Get Up

 

Join the positive movement where everyone is welcome! Super Trainer Shaun T created LET’S GET UP! with one goal in mind— to make this the greatest 30 minutes of your day. In a world filled with confusing messages about dieting and body image, now more than ever you need a program that helps you work on your wellness while feeling good about yourself. LET’S GET UP! is dance fitness that turns every workout into a celebration of self-confidence, body positivity, and joy. Whether your motivation is to lose weight, get healthy, or show off your dance skills on your favorite social media platform, Shaun delivers the moves and the inspiration. He’ll help you get the results you’ve come to expect from Beachbody. Now, instead of forcing yourself to work out, you’ll actually look forward to getting up and getting it done.

 

LET'S GET UP! Sample Workout from TeamBeachbody on Vimeo.

Who is Shaun T?

Shaun T has helped millions of people on their journey to get in the best shape of their lives with his fitness programs and powerfully motivating style. He’s the creator of Beachbody megahits CIZE, Transform :20, FOCUS T25, INSANITY, and many others. Shaun’s love of dance is contagious. Whether you follow one of his hit dance programs or daily posts on social media, you can’t help but want to join in. Shaun has danced in both theater and television and alongside artists such as Mariah Carey and Nick Carter.

LET’S GET UP! is comprised of sixteen (16) Dance Workouts, four (4) Resistance Workouts that repeat throughout the program, as well as one (1) Bonus Rooftop workout, four (4) LET’S ADD ON! Bonus workouts.

There will also be additional videos included with the program: three (3) Dance Basics videos, twenty (20) Energize Moments videos, and sixteen (16) Shareable Moments videos. See “Workout Details” for more information.

Do I need equipment to do LET’S GET UP!?  

No equipment is needed for the dance workouts. Light to medium dumbbells are recommended for the resistance workouts. 

16 DANCE WORKOUTS

  Feel Good

Help torch calories and fire up your fat-burning with this cardio dance party set to an original track exclusive to Let’s Get Up!

  One Way 

The fun island vibes in this high-energy routine will have you feeling the burn—and loving every second of it.

  Solo Quiero Bailar

Turn up the heat with this Latin pop dance workout.

  Livin' My Best Life

Live the disco fantasy with this throwback groove session.

  Wow

Sweat and burn to hip-hop beats with Shaun T’s signature "wow factor."

  Only Way Is Up

Express yourself physically and emotionally with this lyrical pop routine.

  Swing N' Shake

Shaun T's fast-paced take on swing will have your heart pounding.

    Fais Toi Confiance

Sweat to French beats in this cardio-heavy dance workout.

  Let's Get Up!

Time to get off the couch and sweat it out with a fun dance workout that will leave you breathless—and wanting more.

  Bailamos y Vivimos

The Latin dance party continues with fiery anthems that will make you work up a sweat.

  Run The Game

Shaun T always delivers energy and fun when dancing to hip-hop—and this workout is no exception.

  Leave It On The Dance Floor

Strut like a star and dance like there's no tomorrow with this high-energy throwdown.

  Show Up & Shape Up

Dance with attitude in this sweaty cardio session that’s sure to get your blood pumping and heart pounding.

  Got The Love

Channel your inner rockstar in this feel-good sweat sesh.

  Break The Rules

This heart-pounding dance workout proves that nothing burns more calories than a Broadway musical.

  Always Forward

This is the final workout, so hold nothing back. Dance, laugh, and express yourself in this high-energy finale that celebrates your success with LET'S GET UP!

   

4 RESISTANCE WORKOUTS

    Let's Tone Up

Lifting to the rhythm makes strength training FUN.

  Show Up And Lift

By the time you finish this fun, full-body workout, you’ll feel the burn from head to toe.

  Livin' In The Weights

Groove to the beat as you sculpt your body with this rhythmic resistance workout

  Feel Strong

Achieve a total-body burn in the most advanced rhythmic resistance workout of the program

   

DANCE CONDITIONING: LET'S TURN UP! 

Master the basic moves that you'll perform throughout the program

 

ROOFTOP BONUS WORKOUT

Take it to the roof for this empowering dance workout

 

3 DANCE BASICS VIDEOS

Get tips for using the “Cameo” preview feature, learn how to count music and stay on beat, and practice key moves so you’re set up for success.

   

21 ENERGIZE MOMENTS

Shaun gives you daily inspiration as you sip your Energize and get ready to work out

 

16 SHAREABLE MOMENTS

Shaun teaches you a short but impressive piece of choreography that you can master and share your moves on your favorite social media platform

645 With Amoila Cesar New Beachbody program

 Beachbody announced its newest program on this past weekend Super Saturday  645 named for the most active time on Beachbody as well 6 workout for week for 45 minutes each.  

Created by hardess super trainer  Amoilia Cesar  of the Work and Prep fame.   

Created by Beachbody Super Trainer Amoila Cesar, 645 is a cutting-edge strength and mobility training program designed to help you build incredible power while losing weight — and without finishing workouts feeling defeated or wiped out.

He’ll motivate you the same way he does some of the world’s best athletes to get your best workout, every day.

Each session starts with a total-body warm-up that activates your muscles and readies them for the hard work to come. Make no mistake, these first 10 minutes are much more than a good stretch.

By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move, and to properly prep your body so that you’re physically ready for what’s to come.

645 is 6 days a week, 45 minutes a day, for 13 weeks.

This groundbreaking program is broken into 4 stages — the first three are 4 weeks each, while the last one is week 13.

More than getting great results, Amoila’s goal is to put you on a straight path to reaching your peak in 13 weeks without crawling across the finish line.

If you ever find a workout too challenging, you can follow the modifications as you build up your fitness level.

What Are the Workouts in 645?

For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.

Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.

Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.

Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.

In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.

On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins.

Remember, the goal is to work your muscles without over-training them.

Week 13 is your Performance Stage, where you’ll do your final push to finish strong.

Here is some of the excitement regarding 645 

Awesome I am so happy it is 6 days a week and 45 minutes a day as well as using resistance training and personal preference of no cussing. Thank you, I hope I love this one!!

Plz adopt me and help me get my pre COVID body back 🥴🥴😂

Beachbody 21 Day Fix Fitness program

This Beachbody 21 Day Fix Review is going to focus on the workouts, nutrition and cost. All 3 factors are important to consider before you buy a program. Let's start by looking at the workouts.

21 Day Fix Review - The Workouts

Have you ever seen an infomercial for a piece of equipment that promises to sculpt and tone a specific body part. Some examples include 3 Minute Legs and 60 Second Abs. Having a background in fitness, I tend to laugh at these products. Why would you pay a bunch of money for a product that only works 1 area of your body. The 21 Day Fix is not one of those products, which I like about it. The program consists of 6 different workouts, which are;
Upper Fix. This workout utilizes resistance training to help shape your chest, back, shoulders, arms, and abs.
Lower Fix. This workout focuses on firming and toning your entire lower body while you blast fat and burn calories.

Total Body Cardio Fix. This one keeps your heart rate up and your metabolism revved, helping you burn calories all day long.

Cardio Fix. This workout does what cardio is designed to do, get your heart pumping and your body moving.

Pilates Fix. Strengthen your core, elongate your muscles, and firm your hips and thighs.

Yoga Fix. Improve your balance, flexibility, and strength as you help relax your muscles.

As you can see, this program covers every part of your body, which I believe is crucial for an effective program.

However, if you are used to tougher workouts, such as P90X or Insanity, you may be disappointed in these workouts. They are challenging, but not as much as some of Beachbody's tougher programs.

Looking At The Nutrition

Nutrition is an area that most people struggle with. It can be very challenging to know how much you should eat of what. I love the approach that Autumn Calabrese, the trainer behind The 21 Day Fix, has used in this program. She has made it simple with a simple portion control system. The program includes 7 different containers for your food. They are color coated based on which type of food goes in it.

Green-Vegetables
Purple-Fruit
Red-Protein
Yellow-Carbohydrates
Blue-Healthy Fats and Cheese
2 Orange-Seeds and Oils

You simply fill each container with what is supposed to go in it, and that is your food for the day.

21 Day Fix Review - If It Worth It

The workouts work your total body, and the nutrition has been simplified. The last component to look at is the price. I was surprised when I saw the price of this program. It retails for $59.95. That price includes the 6 workouts, the color coated containers, and Beachbody throws in some bonus incentives.

Overall, my 21 Day Fix Review is that this program is easily worth the cost. If you would like to learn more about this program, visit Livelovegetfit.com/beachbody-workouts/the-21-day-fix/.

Maria Menounos Every Girl Diet Plan

Click to buy now 

From Maria Menounos, self-proclaimed EveryGirl and host of Extra, comes a lasting weight-loss program based on the Mediterranean diet of her childhood that will encourage women to think “smarter, simpler, healthier”—a personal mantra that helped the star lose (and keep off!) forty pounds.

TV host and journalist Maria Menounos was once more than forty pounds overweight, low on energy, and often sick. Desperate for a change, she tried a wide array of diet and exercise fads—with zero success. Like most EveryGirl out there, Maria lacked the time, money, energy, and willpower to get in shape.Determined to overcome those obstacles, Maria spent a year developing commonsense diet, exercise, and lifestyle techniques that transcended traditional nutrition and weight-loss plans. As a result, she lost the extra pounds, regained her energy and health—and saw her career take off. Now, applying those techniques and bolstered by the wisdom, insight, and secrets of some of the world’s leading health and fitness experts—as well as the glamorous, superfit superstars she interviews regularly—Maria has created the ultimate no-time, no-money, no-willpower guide to losing weight, getting fit, and gaining long-term health and success: The EveryGirl’s Guide to Diet and Fitness.

Inside, you’ll discover all of Maria’s secrets:

• her 9-step plan for losing weight fast
• her lifelong plan for health and well-being
• a complete blueprint for rebuilding your physical and emotional foundation 
• healthy, delicious, and easy-to-prepare recipes
• the quickest, easiest, most effective workouts (no gym or trainer required!)
• 1,000+ tips, tricks, and techniques for losing weight, getting fit, and staying that way
• how to do it all when time and money are in short supply

The EveryGirl’s Guide to Diet and Fitness is simply the most complete, effective, and convenient manual for all the EveryGirls out there who lack the time, money, or willpower to change. It’s not merely a weight-loss book. It’s a guide to help you get fit, feel healthy, be productive, and embark on a longer, happier, healthier life!

Katy Perry running workout music playlist

If you are looking for Katy Perry workout music here are some remixes that you can run or speedwalk  

 

Katy Perry - Walking on Air - 128 BPM
Katy Perry - Part of Me (Jacques Lu Cont's Thin White Duke Remix) - 130 BPM
Katy Perry & Kanye West - E.T. - 76 BPM
Katy Perry - The One That Got Away (R3HAB Club Remix) - 128 BPM
Katy Perry - Last Friday Night (T.G.I.F.) - 127 BPM
Katy Perry - Roar - 90 BPM
Katy Perry – Firework - 125 BPM
Katy Perry – Teenage Dream - 119 BPM
Katy Perry - Waking Up in Vegas (Calvin Harris Remix) - 131 BPM
Katy Perry & Snoop Dogg – California Gurls - 125 BPM

Starting the Supreme 90 DVD workouts

I am so excited to share my first rotation of the year! I really wanted to get into heavy weight training along with eventually running. I thought I was going to do a modified Cathe strength training rotation but found Supreme 90 day workout at Bed, Bath and Beyond for $9.99 How can you go wrong there! I have been eyeing Chalene’s Johnson Chalene Extreme and Beachbody P90x for years but am way to cheap to pay over $100.

The Supreme 90 Day workout comes with 10 dvds featuring personal trainer Tom Holland and , a nutrition plan from clean eating expert Tosca Reno, free online support, & a 90 day support chart. I have been for the most part clean eating and going to use the structure that Tosca recommends.

The work out include Chest & Back; Chest, Shoulders & Triceps; Ultimate Ball; Tabata Inferno; Shoulders & Arms; Cardio Challenge; Core Dynamics; Legs; Total Body; Back & Biceps;. Of course you need a dumbbell and this workout does need stability exercise ball. Right now my heaviest dumbbells are 15lbs so I will need to go out and buy some more. My husband is checking these great bowflex adjustable weights. so we won't need to have weights all over the house.  They are pricey but he thinks it is well worth it.


I am not expecting to get totally buff from doing this for 90 days but want to lose inches in my waist and I would be happy with being 15-20lbs down over the 90 days plus about 4-5  inches in the tummy area.

I have a done a few of the workout so far and they are great. I am really feeling it in my muscles so far. They are very core intensive which is a problem area for me!

Jennifer Rumple Biggest Loser clean eating tips

I am a huge fan of the Biggest loser and also of Jennifer Rumple the season 12 at home winner. I have always felt that I could relate to her since we are fairly close in age. She shared some great simple tips on clean eating and since I have been really trying to “eat clean’ rather than follow a specific diet plan.  Sometimes I over analyze what I should be eating-Jennifer's post kind of shook me back to reality.



The SIMPLE LIST:

1) DO NOT EAT ANYTHING PROCESSED. Anything in a box, a can, a package ... do not buy. Do not eat. You'll be amazed how your palate changes and no longer needs the sugary, salty, fatty stuff for things to taste yummy! Trust me on this! Just give your taste buds time to adjust.
2) Stick to lean meats like chicken, turkey, fish, egg whites. Red meat is okay on occasion, but be sure it's a lean cut and ONLY on occasion.
3) Write down everything you put in your mouth and track your calories all day long. It's the best way to monitor your intake of food ... and know when you've hit your limit and you need to STOP!
4) Complex carbs are okay. Whole foods like apples, carrots, wheat pasta, multi-grain breads/cereals. Our bodies need these carbs because they contain incredible nutrients. I try to limit my carbs in the evening. Remember one of Bob's Harper MANY truths ... "LEAN AND GREEN!"
5) Water, water, water, water. And when you think you've had enough for the day ... have another glass! :) It's key!

24 hour fitness free 7 day pass

I don't have a 24 hour fitness in my area but wanted to pass along this great deal . They are offering a free 7 day pass. They have been a sponsor of the biggest loser tv show for years.



They seem to have great offering especially on their group class schedules.

Zumba at 24 hour fitness

The Zumba® program, created by Beto Perez, fuses Latin dance rhythms with easy to follow dance moves. The result of this fusion is a fun workout that feels more like a night out dancing than a "work" out in your health club. Yes it is a blast I have done the wii workout at home.

Body Pump Classes at 24 hour fitness

BODYPUMP® is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came in for – and fast! I have done this class at my local gym over the years. It is so much fun.

Turbo Kick and Kickboxing at 24 hour fitness

Turbo Kick is the fitness club version of Turbo Jam and Turbo fire by Chalene Johnson. Learn kickboxing skills choreographed to energizing music. Using no equipment, this kickboxing workout incorporates a number of upper body punches and lower body kicks. Most suitable to participants of medium to high fitness levels, but newcomers are always welcome.

get your free gym pass today 

Jillian Michaels iFit Workout Card - Lose Weight

I recently bought a new treadmill that has ifit technology. Ifit technology is like having a personal trainer with you . An ifit card is a preprogrammed memory card that you plug into your treadmill and will have 8 weeks of workout and will automatically adjusts the speed and incline of the treadmill. .However you can override the card.   My new proform treadmill came with Jillian Michaels level 1 lose weight ifit card. This is progressive, 8-week program will increase your workout each week


As a Jillian Michaels and Biggest Loser fan who has done her DVD workouts on and off for years, I was really excited to try it. The treadmill  work out is kicking my butt and I am really loving it. I feel like Jillian is right next to me inspiring me to keep going for my fitness and weight loss goals. She has quirky little saying. The Level 1 only card only goes to 3.5 miles per hour but she has you on an incline at 10% so it does get intense Interval training will really works and helps burn the calories.

I would really recommend if you have an ifit compatible exercise machine, I would highly recommend getting an ifit card.  She also has level 2 and level 3 which I am looking forward to trying out once I complete the 8 weeks.

Butternut Squash fries-healthy french fries substitute

Sunday night in our house in we have “grill night” that means steak and French fries, burgers and French fries  or oven roasted potatoes.   While I love French fries  I really do not like the calories or all of the fat in there.   I have substituted sweet potato fries in the past and they are very good.  Actually love them but while I am  clean eating and low carbing for a while I want to stay away from them.   I have a found a great substitution for potato fries cravings- Butternut squash fries. 

Yes you heard that right butternut squash.  I found about butternut squash fries from Hungry Girl   I don’t even like butternut squash, but I absolutely loved these.    One cup of butternut squash is 63 calories.   

I am lazy so I don’t buy a whole squash my local supermarket sells they sliced up in chucks or a butternut squash already peeled.

Here is how I make them
 I will cut them into French fry shapes.

I will mist them with some olive oil and add a little bit of garlic salt
Preheat the oven to 425 degrees F
Bake for 20 minutes in the preheated oven, turning the fries over halfway through baking. Fries are done when they are starting to brown on the edges and become crispy.

Low Carb Portobello Mushroom Crust Pizza

Saturday nights at our house are pizza nights!  With 3 boys we are running around with sports, cub scouts etc.  Sometimes it is take out, sometimes thrown on some Boboli and sometimes just frozen pizza.  As I am really trying to cut down on the starches and sugar, none of those are really 100% appetizing to me.

Low Carb pizza bowl recipe

I usually do a pizza bowl.  I get a decent size soup bowl. Spray the bottom with oil, put a bit of mozzarella cheese, pick a couple of pepperonis from their pizzas, do some red onion, lots of tomato and a bit of sauce and some mozzarella cheese on top.

Low carb portobello mushroom pizza

This week I came cross another great idea and I think it will be my go to for pizza as it was so filling.

Basically they are stuffed portabella mushrooms with pizza stuff! I got 2 large portabella mushrooms and baked them at 400 for 5 minutes and then put some mozzarella cheese, diced tomatoes, a couple of pepperoni slices and  onion. You  can add peppers, sausage

I was so full after I ate them.... that I didn't go near the kitchen for the rest of the night!

I am addicted to carbs

I am crawling back.... I gained some weight back and I have come to the conclusion that I am addicted to carbs!

 The last time I posted was October of 2010.... I had been doing so well. I got down to 197lbs by "clean eating" primarily South beach diet style. I had a business trip to Las Vegas and then a 40th birthday trip to New York City plus a whole bunch of white crappy carbs. The first week of November last year I hurt my foot. It hurt to put any pressure on it. And then of course work got busy so no exercise for close to 2 months plus totally crappy eating-lots of bad habits. White bread, potato chips creeped back into my diet.

 I am back over 200lbs which I never really wanted to be. My face is gains the weight plus my boobs. I get so top heavy looking. So with my head hung low I am getting back on track. I bought a new treadmill a few weeks back and making sure I am getting my but on that each week.

I need my mojo!

I haven't posted in almost 3 weeks....

I haven't really been able to get my head in the game since I went on my business trip to Vegas.  Lost my mojo and maybe my motivation. 

I am back at 200 plus because I let fast food, white bread into my diet and LOTS OF PEANUT BUTTER!  Plus a long birthday weekend in New York City with lots of great food.

My goals for the next two months by New Years day-
Be under 190llbs (was 217 at the beginning of 2010)
Wear my tight size 14 jeans comfortably

South Beach Diet meal planning week of Oct 11th

Monday  Chicken, black beans and salsa

Ingredients

* 4-6 boneless chicken breasts

* 1 can black beans

* 1 can corn

* 1 jar salsa, any kind

* 1 package cream cheese (light works fine)

Directions

1.Take 4-6 boneless chicken breasts put into crock pot. (frozen is ok)
2. Add beans, drained, salsa, corn drained.
3.Cook on high for about 4-5 hours or until chicken is cooked.
4. Add 1 package of cream cheese (just throw it on top!) and let sit for about 1/2 hour. 

 

 

Tuesday Tuna tomato skillet 

Wednesday Pork chops 

Thurs Chicken and broccoli 

Friday clean out the fridge night 

Saturday Pizza bowl 

South Beach Diet meal planning week of Oct 4th

I really need to get back on track with eating

Mon Tuna, tomato and white beans

Tues Chicken with tomatoes, peppers and onions in the crockpot

Wed Salisbury steak with green beans side

Thurs Beef and broccoli

Fri Salmon with TBD sides

Sat Pizza bowl

Family support

I watched episode 2 of the Biggest loser last night.   I always love the early episodes of each season because you deal with the I can't do it and see them oh Yes I can come on through many times. Family was a theme that we heard with many families being seen during the health discussions via video camera

Family support I know I need it from my husband.  I don't need someone enabling me in my bad eating. Darn I can that all myself.   Plus my husband does some of the morning kid duties so I can make time to workout.    Luckily we have a little competition and he has lost 50lbs this year.

I feel bad for Allie who went home. How could any mother get her child gastric bypass surgery at age 14 - and then feed her nothing but junk?!? Follow that up with refusing to get the chocolate out of the house-she left it right on the counter for tempation. . I don't know what the family dynamic is there but it seems very sad. I am glad that Allie got some support from Danny and has lost 60lbs so far. 

Do you get family support in your weight loss efforts?

Are your eyes bigger than your stomach

One of the reasons I gained weight over the years is that my portions were sooooo large! I have been to weight watchers enough over the years to know that 3oz of chicken is about the size or a set of cards or my fist.

I took the  Portion distortion quiz  
from SparkPeople
You scored 9 of 16 correct on this quiz.
On Your Way to Proper Portions
You've picked up some portion facts here and there while working towards your healthy goals. But the more you learn, the more successful you will be. Check out the links below for more help with portion sizes.

I knew the meat portion but the fruit and diary. 

How did you do? 

Publish Post

South Beach Diet meal planning week of Sept 27th

Good clean eating is on tap this week

Monday chicken breast in the crockpot with tomatos, peppers mushrooms and onions

Tuesday Ground turkey with BBQ sauce and brocolli stir fry

Wednesday Breakfast for dinner

Thursday Pork chops, green beans

Friday clean out the fridge or fish

Saturday Pizza bowl