That’s right!

  It’s time to purge and recreate your kitchen so it can become a C-LEAN eating kitchen.

Let’s get started!

Step 1:    Get rid of all the clutter in your kitchen. 

What does clutter have to do with calories?   I actually mentioned this in my post last week.   A cluttered kitchen can lead to stress and stress can lead to eating.

  Think of it as damage control. You don’t need any excuses for falling off the wagon.  

Get rid of unnecessary papers and junk that may be floating around your kitchen counter or table.   This includes bills.   If you keep your bills on your fridge  then consider relocating them to an office or a hallway bullitin board.  Your kitchen should be a stress free haven.  Clean and organized.  A sink loaded full of dishes isn’t going to create that vibe so you have to keep it up.  Any mess can cause stress which can lead to cravings etc.  

Baskets and cupboards can be great for keeping things contained and or out of view.

Step 2:  Purge it all!

Remove anything processed or refined.  White bread, white pasta, packaged treats, canned fruit, canned vegetables, canned soups, frozen meals  and all the junk food you can find.  This includes all the obvious junk too.  Chips, chocolate, cookies, pastries etc.

 Don’t forget your freezer.

Throw it all in the garbage.  Don’t delay.  You need to take action now!

Step 3:  Get the essential tools and organize them.

You’ll  be getting into meal planning and cooking foods in advance as part of your fat loss goal.  It is a necessity if you are to succeed. 

In order to this, you’ll need to be sure you have the right tools on hand to make meal prep and storing a breeze.

What you’ll need:

1.  measuring cups
2. a variety of knives for cutting
3. electronic scale for measuring food portions
4. measuring spoons in multiple sizes
5. a blender and or food processor http://www.buythebullet.com/
6. glass containers for storing food and heating food in the microwave
7. good quality pots and pans
8. a cooler bag to pack your food to take it with you. http://www.sixpackbags.com/
9. good quality containers to carry food.  I prefer glass for if you are reheating or putting hot food in them.
10. Nice plates, bowls and cups to maximize the eating experience at home.
11. shaker cups for protein. http://www.smartshake.com/bodybuilder/
12. ziploc sandwich bags, freezer bags and plastic wrap
13. Vitamin holder to hold your vitamins when you are out and about.- The Smart Shaker above actually has compartments in it for holding supplements.  Pretty smart eh!!!

 I have provided some links to some products that I have tested and that I feel hold up to what you need for your new lifestyle.

A fridge full of precooked bodybuilding friendly foods is where it is at.

Step 4:   Hit The Grocery Store and stock up.

When shopping for your foods you will find that the healthiest foods that are the mainstay of your eating are usually on the outside aisles of the grocery store.

Try to stay away from the inner aisles as much as you can.   You may be tempted by brightly colored packaging that is characteristic of processed, refined junk food. 

 Food manufacturers are smart and know that these bright colors  scream “buy me..I’m yummy.”    You just need to tell yourself that what they are really saying is “don’t buy me as I will make you fat.”

Below is an outline of some foods to start stocking in your fridge, freezer and pantry.  The list is not exhaustive but it includes many of the best foods you need to be lean and mean. 

You should get into cooking foods for several days at a time  (bulk cooking) You can stock up on meats and freeze them so they can be bulk cooked when needed.  You can also liberally buy most of the complex carbohydrates as they can keep for quite a while as well.  Vegetables and fruits will need to be purchased frequently as they spoil.  I recommend refridgerating most nut butters and raw nuts to preserve them but all fats have a set shelf life before they begin to spoil.

Protein:

• skinless, boneless turkey breast
• skinless, boneless chicken breast
• egg whites
• omega 3 eggs
• tuna packed in water- not albacore
• salmon steaks
• lean fish such as tilapia, orange roughy, sole etc.
• fat free cottage cheese
• fat free greek yogurt
• Whey Protein

Carbohydrates:

• Brown rice
• steel cut oats
• quinoa
• sweet potatoes
• lentils
• squash
• cream of brown rice
• cream of wheat
• corn
• ezekiel bread
• red potatoes

Vegetables:

• brocolli
• green beans
• red, yellow, orange, green peppers
• asparagus
• spinach
• kale
• swiss chard
• cucumbers
• celery

Fruits

• grapefruit
• apples
• all berries
• grapes
• kiwi
• mangos
• oranges

This is just a list of a few top fruits.  There are many other amazing ones out there.

Healthy Fats:

• extra virgin coconut oil
• natural peanut butter, almond butter and other natural nut butters
• extra virgin olive oil
• raw almonds, pecans, walnuts, macadamia nuts etc.
• avocado
• olives

 Herbs and Spices:  Stock up on any spices for flavoring food.  Many spices can offer health benefits too.  Consider growing your own herb garden for fresh food flavoring or buy it as fresh as you can from the grocery stores or markets.

Herbs and spices will be the primary flavoring agents for all your foods and boy are they tasty.

Condiments:

• Salsa- can be made at home
• guacamole- can be made at home
• mustard
• dijon mustard
• honey mustard
• horse radish
• ketchup- in moderation

Supplement cupboard:  The bare minimum

• A good multi vitamin- I recommend Progressive Nutritional Therapies     http://www.progressivenutritional.com/
• Whey protein- I recomend Precision Sport Supplements or Progressive Nutritional Therapies http://www.precisionsupplements.ca/
• Vitamin C – Progressive Nutritional Therapies has an excellent one
• Glutamine- Gluta Plex by Precision Sport Supplements
• A good Greens product such as Vege Greens by Progressive Nutritional Therapies

Now…you have everything in your kitchen that you need to make healthy and delicious foods.

My last recommendation would be to start collecting some bodybuilding friendly recipes.  Clean Eating magazine has lots of great, fit friendly recipes.  It is one of my favorites. http://www.cleaneatingmag.com/     I also like to look through Oxygen magazine, Muscle and Fitness Hers,  Flex Magazine and Muscle Mag.

If you have cooking savvy then you can also play with making healthier versions of some of your old favorites.  That is what I love to do.

So get that kitchen cleaned up if you haven’t already.  It will be your first big step in changing your eating habits.

On my next post I will discuss 5 ways that mindful eating can help you lose fat fast!

Commit to change.

 

2012 is here and with it comes the infamous New Year resolution.

One of the resolutions that tops that list is usually to lose weight.

It sure is a good one.  Lose weight and as a result be happier and healthier.  Yet…every year so many people barely get off the starting block. 

Why is that?

Well… I believe it’s because they set themselves up for failure before they have even started.

My goal in this post and a number of future posts is to help you stick with your resolution to lose weight.    I have provided many tips on how to get in amazing shape on my blog but  I wanted to focus on small and simple things that will help you to feel empowered and feel good TODAY.  The faster you can feel better and feel success while you begin t his journey then the better your chances of sticking it out until you get there. 

TRUST ME!  do these and you can start to feel good right away.

Early support is important. The first 6 weeks is the habit forming stage so it is important that you make steps each and every day towards your weight loss.  This will help your actions become habits.   Each habit you make that is healthy will make the acheivement and maintenance of your weight loss easier.

Let me first clarify that when ever I use the word “weight loss”  I am referring to “fat loss”.

 I believe that you should be focused on burning fat and building muscle to truly reshape your body.  A fixation on “weight” when building muscle may actually scare you as the scale may go down, go up or stay the same when you are building muscle.   It is much smarter to focus on losing  inches and on how you are looking in the mirror.  Even use your clothes as a guide.

Okay so lets get started.

1.  Take Stock

Okay…you may not like w hat you see on the other side of the camera but you need to really know what you look like.   Get into a swimsuit or just go in your underwear.  Have someone take pictures of you facing front, side and back in a well lit area.   Standing with a solid color wall is usually best.  

Next use a simple measuring tape to take measurements of your problem areas.   The upper arms, thighs- upper and lower, chest, hips,  and waist are the main ones.  Record these measurements in inches.

I also suggest having a skilled professional to take your body fat.  It will be a great reference and is more accurate than the scale.  I suggest looking for someone who can do a  7 site caliper reading using a good quality one such as a Lange caliper.  Lange is my caliper of choice. 

 If you have access to any of the other great methods such as the Bod Pod or Hydrostatic weighing then go for it.  I am not really  a fan of the accuracy of cheap Bio-electrical impedenece scales.   I will talk  more about these different methods in a future post.

Okay..now you can weigh yourself.   It is best to weigh yourself first thing in the morning and in the buff.  This will get you an accurate read on your real weight.  

Many people are obsessed with weight.   Please weigh yourself no more than once a week if you must.  I suggest every 2-4 weeks so you won’t become too fixated on it.  This will also allow time for results to accumulate.

2.  Set Your Goals.

You can see more info on goal setting from one of my previous posts here.    http://tammystrome.com/2011/7-steps-to-setting-goals-to-success/

I do suggest setting short term and long term goals.  

A good short term goal might be ”I will  lose  5% body fat in amonth or lose 5 lbs in a month”  They could also be goals like “I will go to the gym four times this week” or ” I will eat breakfast every morning”

They should be specific and be goals that you absolutely cannot fail at.  You need to build a feeling of confidence through the acheivement of multiple success.  Small simple goals will do this.

Next …you set your long term goal.   An example could be “I want to lose 60lbs in 6 months”   It could also be a body fat goal or an inches goal.   The short term goals will build on each other to acheive the long term goals.

Don’t forget to share these goals with family and friends.  The support will reinforce your committment.

3.  Clean Out Your Cupboards

I will post more on this shortly to help you know what you should be filling your cupboards with but I want you to get your butt in that kitchen right away and clean out those cupboards.  Get rid of all the garbarge that is finding its way into your body.  Anything packaged is a good place to start.   Unless you know it is healthy then get rid of it.   Frozen meals, canned soups, cookies, cakes, chips, granola bars, high sugar cereals, refined breads and pastas, canned vegetables etc.   Your fridge should be full of fresh foods such as lean meats, vegetables and fruits and your cupboards should be full of wholesome grains.   Focus on spices as the best way to flavor your foods.  Trade in fatty creams and sauces for healthier, fat free versions.

Don’t fool yourself.  Get rid of any foods that could be a weak point for you.   The temptation will be too great when you are trying to retrain your taste buds.  You don’t want to set yourself up for failure do you?

For example:  I love chocolate turtles and let me tell you that I would be doomed if I kept those things in the house. 

 We all have a food weakness so we best admit it and get rid of it.

4.  Sleep More

Yes…you heard me right. Studies have shown that  If you want to shed pounds then you need to get more sleep.  

Individuals who go to bed before midnight and sleep 7-8 hours weigh less then individuals who stay up past midnight and have fewer hours of sleep.   Our bodies repair when we rest and we also secrete vital growth hormone which is important for fat loss, repair and overall health.

  Individuals who sleep less also produce more cortisol and tend to experience increased appetite as a result.  This is usually a craving for sugary foods in a vain attempt to boost energy.

Sleep will also help you feel energetic, motivated and experience more mental clarity.  You need all these to succeed at sticking to your fat loss goals.   A tired brain is more likely to throw in the towel.

5.  Drink More Water

By the time you are thirsty, you are already 2% dehydrated.  This is enough to cause negative symptoms such as fatigue, irritability, headache etc.   Lack of water also slows down your metabolism.  We are about 70% water and we need it for so many functions in our body…including digestion.  

The brain is not the greatest at detecting thirst and many people mistake thirst for hunger and eat instead.

You can do your body and your brain a big favour by drinking at least 2-4 liters of water per day depending on your activity level.  I recommend at least 3 if you are physically active and if fat loss is your goal. 

The optimal amount varies from person to person.  I feel best when I drink 4-5 liters a day.  You should go to the bathroom at least every couple of hours…more if you drink caffeine. 

How can you be sure you are hydrated?

  Take the pee test!

Check to be sure your pee is slight yellow or almost clear.  This is a good marker of hydration status.  If your pee is yellow, deep yellow or ,worse yet, brown then you are dehyrated and you need to start drinking more.   A small note:  do not take this test within a couple hours of taking B vitamins or your multi vitamin.  The B vitamins will make the pee a bright yellow. 

You will notice more energy, clearer thinking and more fat loss when you drink enough water.  You will also notice a  lot less water retention which will help you feel leaner right away.

6.  Clean Your House

Okay..this one may sound wierd and you may be saying “how will this help me with fat loss?”     This tip is from my life coaching background and I have not only tested it with clients but I have also tested it with myself.   A cluttered home equals a  cluttered mind which usually equals a cluttered body…if you know what I mean.

You may or may not be aware of it but a messy house full of too much junk will create mental clutter which creates a physical stress response.

  The home is supposed to be your sanctuary.  Your place to escape day to day stress and reflect on life etc.   You cannot do that if your home is disorganized.  You won”t even be able to think clearly.

You need to keep your home in order to free up energy for your fat loss goals.   I understand that it is not always easy when you have other people living with you.  ie: spouse and children.  This would benefit them too.   In fact…they have done studies showing kids do better on concentration and focus when working in a tidy environment versus a messy one.

You need to do all you can to keep stress hormones in check if your goal is fat loss. 

Start in your home and you will always have that calming environment on your side.

How can you declutter?

1. Go through your home and ask yourself “have I used this in the last year?”  If you haven’t then odds are you won’t.  Toss it or give it away to charity.   There is no place for emotional attachments to junk unless you want to be on an episode of Hoarders.  “wink”

2. Find storage spots for everything whether it is new cupboards, shelves or labeled bins in the garage.  When things are out of the way then your space will open up and your environment will feel calm.

3.  If you have young children then create spots where they are allowed to have toys.  A playroom or bedroom.  Have a rule for how many toys can be out in the rest of the house at a time.   Teach them to put one toy away before they start onto something else.  Make tidy up time fun.   It will require patience and persistence with young children but you are providing them with a success tool for later in life so it is worth it.  Also…if you don’t do it then your house will look like Hiroshima and you will be stressed and exhausted with trying to keep up with it all.   

Bonus Tip:  Very Important.

Don’t ignore the importance of having people in your corner to support you.  Family and friends are very important as is surrounding yourself with people who have similar goals.  If you can do it then why not hire a professional who is an expert in nutrition, exercise and support who can provide you with direction.  It really helps to feel accountable to someone.

Next week I will help you create your lean eating kitchen!

Yours in health,

Tammy Strome

A nice set of shoulders will get you noticed!!

Check out my article below as published in an earlier issue of Inside Fitness Magazine. http://insidefitnessmag.com/

Any one interested in creating a complete physique knows the importance of properly developed shoulders.

  They add to the quality and completeness of your V taper which will also create the appearance of a smaller waist for both men and women.  They add dimension to the whole body and allow each well developed proportion to flow into the next.  They simply cannot be ignored. 

 Why then is it so common to see imbalanced or inferior shoulder development?

Most people simply do not train their shoulders properly to add quality thickness and shape. They may put too much focus on isolation movements and not enough on compound movements.  They may neglect one of the deltoid muscles completely.  The most common ones to be neglected are the rear deltoids.  Overtraining is another problem that will keep the shoulders from growing.  More is not always better!

Shoulders can take several years of solid training before they reach their peak development. 

Many people just don’t have the foundation of good training and sound nutrition in place long enough to maximize results.

Here are some tips to attaining optimal shoulder development.

•  Focus your workout on compound movements.  These will build the foundation of muscle thickness that you need to show off quality deltoids.  These could include movements such as Military Press, Standing Barbell Press, Arnold Press, Dumbbell Shoulder Press .
• Keep the rep range between 6-10 repetitions to focus on building the shoulders. 
• Keep your exercises to 4-5 sets per exercise
• Include Isolation movements such as Lateral Raises and Front Raises later in your workout or use them to pre exhaust the shoulders prior to your compound movements.  An example would be super setting 1 set of  Lateral Raises with 1 set of Barbell Presses.
• If you really want to focus on developing shoulders then consider training them at the beginning of your training week when you are at your freshest.
• Keep your shoulder training separate from other body parts that involve shoulders such as chest.  This will allow time for them to recover and prevent overtraining.
• Incorporate Drop Sets, Pre-Exhaustion Supersets and regular Supersets periodically during training to help break through plateaus.
• Last but not least!  Do not neglect training those rear deltoids. Equal development of all 3 heads is critical to a balanced physique. 

Bolder Shoulder Building Workout:

Smith Machine Shoulder Press   8,8,6,6  or Barbell Shoulder Press

Dumbbell Press 8,8,6,6

Upright Row  10,8,6

Bent Over Rear Cable Flye  10,8,8,6

• be sure to warm up for 5-10 minutes before you begin your shoulder training so that the joints are ready to work.

Remember! No amount of intense shoulder training will ever build an impressive set of shoulders unless your nutrition is on track.  You have to be taking in enough nutrients and enough of the right nutrients to allow the muscles to recover and grow.

Follow these guidelines and there is no doubt that you will be on your way to Bolder Shoulders in no time!

Yours in health,

Tammy Strome

What you will need:

1 lb of uncooked peeled medium shrimp
1 Tbsp fresh minced ginger
2-3 minced garlic cloves
1/4 cup low sodium teryaki sauce
1/2 cup low sodium chicken broth
1/4 tsp crushed red pepper
2 tsp olive oil- extra virgin/cold pressed
3 cups baby broccoli florets
1 cup red bell pepper, seeds removed and sliced into strips
2 carrots thinly sliced
4 tbsp sliced scallions
1/2 cup raw peanuts

Directions:

Toss  the shrimp together with ginger and garlic. Put in the fridge for about an hour. Mix teriyaki sauce, broth, and crushed red pepper. Heat oil in large skillet. Add shrimp mixture, cook for 3-5 minutes until they are pink.

Add teriyaki mixture, broccoli, bell pepper, carrots, and 2 tbsp scallions; mix lightly. Cook until the vegetables are tender but still crisp. Stir frequently. Add peanuts, and remaining 2 tbsp scallions. Mix lightly.

Serves 4 poeple.

Amount per serving: 296cals, 18gp, 19gc, 18gf-healthy fats.

You can keep it together this time of year too.  It doesn’t matter whether you want to maintain the great success that you have made over the summer or if you are now finally ready to take some action against the blubber that has been bothering you.

Here are few simple reminders that can go a long way towards your success when used as the back bone of your fat loss strategy.

1. MOVE IT TO LOSE IT.

Don’t use the cooler weather as an excuse to curl up with a pumpkin latte.   Get that b0oty moving!  Hit the gym with a friend regularly, take a new class or take your training outside on the trails.   Just remember to keep active and incorporate resistance work into your training to sculpt a nice, toned body.

2. DON’T SKIP MEALS.

Not only are you depriving your body of the nutrients it needs to sculpt shapely muscle but you will also set yourself up for binge eating because you are so hungry.  Going without food also teaches your body to hold on to fat.  It no longer knows when its’ next meal is going to be so it expends fewer calories.  It can also become very savvy at storing extra calories as fat.   Ah….the joys of evolution!!!

Aim to eat 5-6 small meals spaced 3 hours apart and try never to go longer than 4 hours.  This way your body has a steady supply of nutrients coming in for building lean muscle and keeping that body in fat burning mode.  These meals should be a good balance of healthy protein, low glycemic carbs, vegetables, and healthy fats depending on the time of day and what your goals are.

A things worth doing are hard work!

 

3.  DRINK LOTS OF WATER.

I know you hear this a lot but it is so important to drink enough water.  Water helps flush toxins out of your body but it also helps with protein synthesis and maintaining a healthy metabolic rate. 

I suggest a minimun of 10-12 glasses per day but drink more if you are very active and if solid fat loss and muscle building are your goal. 

Do you love your morning java?  Remember that caffeine dehydrates you.  For every one cup of coffee you drink, drink two cups of water to replenish the lost fluids.

4.  LOVE YOUR VEGETABLES.

Not only are vegetables loaded with  nutrients that your body needs to keep it humming but they are also very fibrous and filling.   The best thing about them being so filling is that vegetables are very low in calories so you can eat many more, be full and have lesss room for foods that will not help your fat loss quest.  Filling up on good foods that are lower in calories will help you shed the excess pounds so use vegetables as your secret weapon.

5.  BE MINDFUL WHEN YOU EAT.

Be fully present when you eat your food. 

 Many studies have shown that people tend to eat more food when they are not paying attention to the act of eating.  ie: watching TV or reading a book.   Turn off the TV and take the time to chew and enjoy each mouthful.  You will eat less as a result and stay leaner too. 

It is also very true that it takes time for the brain to register that the body has had enough to eat. In fact it takes about 20 minutes.  Eating slowly will allow your body the time to catch up to know if you have eaten enough food.  What a great way to avoid overeating.

Being present when you eat is so important in winning the war on fat.  I suggest keeping a food journal.   You are less likely to steer off track when you know that every bite counts and it will all be there on paper.   You need to use the honesty principle here.  Lying to yourself will not get your anywhere. 

6.  ALWAYS HAVE A BACK UP PLAN.

Don’t risk getting stuck somewhere un-prepared.  You should always plan ahead to have your food with you but emergency situations are bound to happen.

This is why you  need a back up plan.

  Keep a healthy protein bar in your purse for when a meeting runs long.  Stock protein powder, a shaker cup and more protein bars in your car.  Pack extra nuts and vegetables so they can be in easy access for emergencies.

Going to a special event?  Commit to what you will allow yourself  to have that will not throw you off track.

If you think that others might pressure you to deviate then practice your exit strategy before hand.  

Even imagine what they might say so that you have strong follow ups to their challenges or comments.   Peer pressure exists even in the adult world.

Above all…remember that these are your goals and it is you that has to look at yourself in the mirror in the morning. 

Yours in health,

Tammy Strome

It is not a muffin recipe that you would have in a “get ripped” plan but it is certain one that could be used as part of a maintenance plan.  It is choc full of wholesome food ingredients. NO GARBAGE HERE!!! 

Try it out and let me know what you think.  YUM!!

IPLX PROTEIN CHOCOLATE PEANUT BUTTER MUFFINS

• 1/1/2 cups organic quick oats
• 1cup organic flour
• 1 cup organic whole milk
• 1 scoop IPLX chocolate peanut parfait protein powder- by Precision Sport Supplements.  www.precisionsupplements.ca
• 2 tsp baking powder
• ½ tsp baking soda
• 1 tsp cinnamon
• 14 medjool dates finely chopped
• 2 organic eggs
• 3 tbs extra virgin olive oil
• 1 cup crunchy organic peanut butter
• ½ cup organic prune puree (baby jar)
• 1 cup dark choc chips

Directions:

1.  soak the oats in the milk
2. add the dry ingredients with the dates
3.  mix the peanut butter, egg, oil together
4.  blend all ingredients and add more milk if necessary
5.  spoon into paper muffin cups and bake at 375 for 20 min

Approx 250 cal per muffin, 7 g protein, 4 g fibre, 45 g carbs, 6 g fat (good fat)

Do you want to make this a bit more lean and mean?  Try these suggestions below!!

1. eliminate the chocolate chips

2. Use skim milk instead of whole- stick with organic

3. Use 4 egg whites instead of 2 eggs.  Keep it organic.

4.  You can also modify the amount of protein powder you use to increase protein content.  Just keep in mind that you will  have to adjust the rest of the recipe to reach   the right consistency.  Higher protein muffins will always be a little harder but they will still taste just as good.

Focus is the name of the game to acheive your goal!

 

Goal Setting Foundations

If you want to reach your goals then you need to have a plan.  You need to make a deadline.  You need to know what you need to do reach that goal.  Clarity is critical and action without passion will not get you your best results!

Whenever I talk with any one about a goal they want to acheive, I always remind them of the above rules to goal acheivement and I always ask them the below questions.  These are questions that you need to ask yourself when setting out to pursue any goal.   

1.  “How bad do you want to acheive this goal?” 

2.   “What would you do to get there?”  

3.   ”How would you feel if you did not pursue this goal?” 

 These questions always help my clients to narrow their focus and assess their truest desires.  

There is no way to hide a lack of passion.  It will be very apparent.   It will be apparent to you too if you ask yourself these questions.

  I also always remind my clients that they must intensely desire this goal- the more energy and excitement attached to a goal then the faster it will materialize

7 Steps Towards Your Goal

 1.  Decide:

Decide exactly what you want.   Ambiguity affects your focus.  You need to know what you are after.   Make your goal clear, specific, measurable and time bounded

DO NOT JUST HOPE FOR THE BEST.  SUCCESS DOES NOT COME FROM HOPING.

 a)     I want to win Canada’s by 2012 and earn IFBB Pro Card Status.

b)    I want to sell 10,000 copies of my DVD by August 2012.

Remember to value your time:   If you wonder if something is a time waster then ask yourself.  “ Does this move me in the direction of reaching my goal”  If it doesn’t then get on task.

2.   Put it in writing.

 When you write you put into action the laws of attraction.  It also gives you a sense of control and power which makes achieving the goal easier.

  3.    Be willing to pay the price. 

 For all we want there is a price to be paid.  You must sow what you reap before you can reap what you sow.

4.  Create a Plan.

Make a list of all you can think of that is needed to achieve your goal.  Prioritize how you need to proceed to get there.  Follow a “step 1,2,3” for each item on the list.

This will help you see possibilities you might have missed.

5.  Take action on your plan.

Even if it is just a phone call or an email or 2 more minutes on the computer .  Taking action builds on your guarantee of success.

6.  Do something every day.

Everyday do something that moves you in the direction of your goal.   This builds on the momentum towards the achievement of your goal.

7.  Never give up.

 Pick yourself up and dust yourself of.  Don’t let obstacles hold you back.  Failure breeds success.

 IMPORTANT TIPS IN GOALS SETTING:  Never forget these!

•  Goals must be yours.
• Goal must be meaningful
• Goals must be specific and measurable
• Goals must be flexible
• Goals must be challenging and exciting
• Goals must be in alignment with your values
• Goals must be balanced
• Goals must be realistic
• Goals must include giving
•  Goals require support

Yours in health,

Tammy Strome

Strong strategies for all of these come from the realm of sport psychology.

“If you think it…it shall be true!!!”  Your brain does not know any different then what you tell it.  If your brain is telling your body that it cannot do something then the body will feel it cannot do it. 

Some examples of thinking that can hinder performance:

1.  All or nothing thinking
2. Self critical thinking
3. Black and White thinking
4. Complaining and whining- actually surrounds yourself with negative energy to attract more negative energy.  This will also attract more negative people that will steal your energy and leave you with none.
5. Perfectionistic thinking- impairs motivation and focus.
6.  Using words like “I can’t” or “if only”.

Take your power back—change your vocabulary.  Your brain will change too and so will your performance.  Use words like “I can and I will”.

Practice Thought Stopping- any time you use negative phrases/ words or invest in negative energy—imagine a giant stop sign in your head.  Replace the phrases and words.  State a positive.  Overtime you will start to only think this way.

Some people sabotage themselves with negativity.  WHAT YOU FOCUS ON EXPANDS.  IF YOU WANT MORE NEGATIVITY IN YOUR LIFE THEN ALL YOU HAVE TO DO IS THINK ABOUT IT.

Many people do not attempt things they would like to do out of fear of failure.  Remember one important thing about failure is that you cannot have success without failure.  You will succeed if you try and try and try again.

Motivation:

The best motivation is motivation from within- Intrinsic.  Ie: being motivated to train and eat healthy because you love the way you feel when you do.  Instrinsic motivation is the best way to change habits permanently.  If it comes from you and not from outside pressure or from and offering of money then long term success is virtually guaranteed.

How to sustain motivation:

1.  Use affirmations and change your thinking- index cards
2. Positive self talk
3. Surround yourself with like minded positive people
4. Read empowering books and listen to motivating music.
5. Set Goals to work towards using the 7 step method- see next weeks post.
6. Keep a success journal and a training journal.
7. Make yourself accountable
8. Allow time for rest, meditation and reflection

The SECRET to reaching any fitness goal

If you feel ready for action and are highly motivated to achieve a goal but continually struggle then the true secret it practice positive thought and have a solid plan that includes a schedule of when and how you will get there.

This translates into all goals of life.  YOU HAVE TO HAVE A PLAN.  IF YOU DO NOT HAVE A MAP THEN YOU WILL FOREVER BE LOST IN THE TREES.  A BIG PICTURE PLAN WILL GET YOUR THERE.  IE: FITNESS FORCAST

Yours in health,

Tammy Strome

I have used many sweet potatoe frie recipes over the years but this latest one that I found in an issue of Oxygen Magazine is so fabulous that I had to share. 

What you will need:

• 4 medium sweet potatoes
• 2 egg whites
• 4 tsp olive oil- extra virgin and cold pressed.
• 1 tsp- 2tsp each of paprika and cumin
• 3 crushed garlic cloves
• 1/2 tsp sea salt

Cut potatoes lengthwise to create half inch thick and half inch wide strips.  Whisk egg whites in a large bowl.  Add in oil, garlic and spices and then whisk them together.   Add in potatoes to mix them until completely coated.

Heat the oven to 425 degrees F.  Place the sweet potatoes on a baking tray lined with baking sheets. 

Place on lower third of oven for about 18 minutes and then move them to top 1/3 of the oven for another 18 minutes.  The goal is to cook them until they are crisp with browned edges.

Makes 4 servings

Approximate amounts per serving:  164cals, 5gf, 24gc, 4g fiber, 4gp

Yours in health,

Tammy Strome

 DO YOU GO OVERBOARD PERIODICALLY?

  I think we all do it from time to time.   Maybe you slack from the gym and load up on extra decadent foods over vacation or you let yourself go crazy over every little holiday season.

  This overindulgence can naturally cause fat accumulation but you will also carry extra water which will only add to your discomfort.  

 I don’t advocate eating like a piggy repeatedly as it will work against your goals to be lean and mean.  BUT…..if you have and you now also feel like a “water pig” then I have some tips for you to help you see some quick results and get back on the right track.

I just wanted to explain something before I get into that.

“Bloat” is otherwise known as water retention.  It is an unfortunate side effect of too much enjoyment in the food and lack of exercise department.  There are also hormonal factors that can aggravate this problem.

 Our body works diligently to maintain an optimum fluid balance.  It is needed for good health and life.   

 There are two factors that often throw off this balance:  1.  Too much salt  2. Too much sugar

Now, don’t panic!  The scale may read that you have jumped 10lbs in just 3 days, but the bulk of that weight is likely water weight.

 In order to free yourself of that expanded, “fluffy” feeling you will have to integrate some dietary strategies, exercise modifications and possibly some natural supplements. 

 Here are some quick tips:

1. Increase your water intake
2. Increase your fiber intake
3. Reduce your sodium intake- stay away from salt based spices etc.
4. Increase sweating through exercise
5. Increase sweating through the use of a sauna or tanning bed
6. Stick to clean eating- no processed or refined foods
7. Increase your protein intake

Let me emphasize tip number one again:  HYDRATE, HYDRATE, HYDRATE!!

 It will likely take you about 5-7 days of clean eating and physical activity to see a crisp six pack again.  However, you can speed the process up by 2-4 days by incorporating some natural supplements that promote water loss along with the above suggestions.

Oh and by the way…if you are hoping this will reveal a six pack when you did not have one before you went on your bender then keep on dreaming.  It won’t happen.  The only way to make that  reality is to consistently lead a lifestyle tailored to produce that sort of result.   Sorry!  I have to be honest.

Some effective ones are:

 Dandelion Root:

 The root of this plant is an effective natural diuretic that works well for mild to moderate cases of water retention.  It stimulates the kidneys to increase water and salt excretion. 

 Dandelion Root is also a good source of potassium which is important for fluid regulation.  Many other natural and pharmaceutical aids increase loss of this vital mineral. 

Tinctures/Teas and Powders are always best sources for concentrated Dandelion Root.  A recommendation would be to take 500mg of powder extract 1-3 times daily with water.

It is also important to make sure you are taking the root and not the leaves as they offer different properties. 

 Juniper Berry: 

 You will commonly see this herb used in conjunction with Dandelion Root as its effects are similar.  It is a mild diuretic that can offer additional benefits such regulating blood sugar levels and reducing inflammation.  Juniper berry can be taken with Dandelion Root in 2-3 doses of 30-40 mg.

 It is important to remember to consult your physician if you have an existing health condition and/or are taking any medication before starting any of the above supplements.  It would also be advisable to familiarize yourself with all the possible risks and side effects of taking any supplement before starting.

 Rest assured that your body will return to normal after you have returned to healthy eating and exercise.  It will just take some time. 

Natural supplementation can be a safe and effective way to speed the process along and have you feeling fit instead of fluffy!

Yours in Health,

Tammy Strome