Prograde Coupon I've Been Telling You About
20/07/10 18:52 Filed in: Nutrition | Supplements
It's real simple, not only have my partner's over at Prograde released their Branched Chain Amino Acids today, they are selling them at 17% off to celebrate!
http://kristylee.getprograde.com/branched-chain-amino-acids.html
Now, please understand this special savings is only available until this Friday, July 23rd at 11:59pm EST.
Well, it may end even sooner if they sell out of their initial inventory of this powerful new product. And hey, as popular as Prograde is that's a VERY real possibility!
Yours in health,
Kristy Lee Wilson
PS - Seriously, get on over to http://kristylee.getprograde.com/branched-chain-amino-acids.html right NOW and get your order in before it's too late.
http://kristylee.getprograde.com/branched-chain-amino-acids.html
Now, please understand this special savings is only available until this Friday, July 23rd at 11:59pm EST.
Well, it may end even sooner if they sell out of their initial inventory of this powerful new product. And hey, as popular as Prograde is that's a VERY real possibility!
Yours in health,
Kristy Lee Wilson
PS - Seriously, get on over to http://kristylee.getprograde.com/branched-chain-amino-acids.html right NOW and get your order in before it's too late.
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Weight Loss Tips for the Constant Dieter
16/07/10 10:57 Filed in: Weight Loss
Maybe you've tried every diet that's come down the pike. You've eaten grapefruit to the point where you can't stand the sight of them. You've given up carbohydrates but still crave sugar, potatoes, and bread. Seeing that it was a losing battle, you gave up on every one.
You may have had some success at losing weight, only to gain it back. Let's face it, it gets discouraging when you hear that most dieters will regain the weight they've lost within three to five years. With those kinds of odds against you, you may wonder why you bother.
The reasons you keep trying to lose weight may vary. You know you need to lose weight to improve your overall health or reduce symptoms of disease. You can't fit into your clothes or you have a reunion to attend. There could be any number of other reasons.
Regardless of why you want to slim down or how many times you've dieted in the past, if you want to succeed at losing weight once and for all, you may be better served by following the example of those who've achieved their goal and kept the weight off.
Effective weight loss tactics for those who've succeeded include these techniques:
1. Look at weight loss as a life change rather than the means to a particular end. You're not merely losing weight; you're making a commitment to change your eating and exercise habits so your health and life can improve.
2. Learn all you can about food, the nutrients needed by the human body, and how to provide your body with the fuel it needs, rather than overfilling it with foods that will make it sluggish and unhealthy.
3. Learn to work through frustrations, loss, and stress without turning to food. In many cases, those successful former constant dieters have turned to exercise as a means to release the stresses that often cause people to resort to their old eating habits.
4. Recognize when your body is truly hungry. Discover how to recognize your body's signals to stop eating when you've had enough, rather than continuing to eat until you're stuffed.
5. Focus on your health and fitness, instead of dieting to look good. Instead of dieting for a short term goal - getting into a bikini or looking great for a class reunion - be more concerned about how the foods you eat affect your health.
6. Learn to recognize proper portion sizes. Eating correct portion sizes will allow you to eat only the amount of food your body needs.
7. Acknowledge only temporary failure when you blow it. Rather than giving up when you've eaten too much, decide to start again the next day.
8. Seek and allow support from others. Getting a mentor who's a weight loss success, joining a support group, or including a friend to hold you to your goals will help spur you on to success.
These weight loss tips for constant dieters are given with the hopes that you can finally find the ideas that will allow you to break the dieting cycle. You don't have to be one of the many dieters who've failed.
You can learn how to make changes in your eating habits to make the weight leave for good. Take your time, learn what your body needs, and then provide the nutrients and exercise to become healthy and happy.
Kristy Lee Wilson
Contact me
Total Body Fusion Fitness DVD Sneak Peek
10/07/10 11:54 Filed in: Workout DVDs | Fitness Videos
Hi Guys,
I wanted to share with you a little sneak peak of the Total Body Fusion Fitness 4-DVD Set that is now available!!
Let me know how you like the video clip.
DVD’s can be ordered here with some awesome bonuses included!!
Kristy Lee Wilson
Contact me
I wanted to share with you a little sneak peak of the Total Body Fusion Fitness 4-DVD Set that is now available!!
Let me know how you like the video clip.
DVD’s can be ordered here with some awesome bonuses included!!
Kristy Lee Wilson
Contact me
Scandalous Reports About Protein Powders
08/07/10 09:02 Filed in: Nutrition | Supplements
As you know, I have partnered with Prograde Nutrition because I truly believe in their company.
So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days.
Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.
Well, I can't speak for all companies, but I can tell you:
1) Prograde has passed with flying colors.
2) Those reports in the media were entirely misleading.
3) Go to this page to find out the truth about the whole thing: http://kristylee.getprograde.com/specials.html
4) You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on
Yours in health,
Kristy Lee Wilson
PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible. http://kristylee.getprograde.com/specials.html
So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days.
Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.
Well, I can't speak for all companies, but I can tell you:
1) Prograde has passed with flying colors.
2) Those reports in the media were entirely misleading.
3) Go to this page to find out the truth about the whole thing: http://kristylee.getprograde.com/specials.html
4) You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on
Yours in health,
Kristy Lee Wilson
PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible. http://kristylee.getprograde.com/specials.html
You ARE Worth It! A Guide to Healthy Self-Esteem
02/07/10 00:07 Filed in: Fitness | Weight Loss
A healthy self-esteem is a starting point for a happy life. Unfortunately, when you lack self-esteem, you also lack the ability to reach your true potential. Why? Because your thoughts are truly powerful!
It All Starts With Your Beliefs
Most people have heard the statement, "If you can dream it, you can do it," but few people actually take it to heart. For some reason big goals seem unattainable and an "I can't" mentality takes over.
While everyone experiences negative thoughts from time to time, you may need to make an extra effort to get through these challenges. Positive thoughts must be victorious in the end!
Tips For Developing Self-Esteem
Developing a healthy self-esteem doesn't need to be a difficult task. There are small changes you can make to get yourself on the right track.
Try following these strategies to help you develop a healthy self-esteem:
1. Ignore negativity from others. For some reason, many people get into the habit of putting others down. You know you shouldn't listen to these people, but sometimes you take what they're saying to heart. It's especially hurtful when it's coming from someone you love.
* Some people will even steer you in the wrong direction because they think they're doing the right thing. When it comes down to it, you're the only one that knows yourself and your dreams. You simply can't let anyone stand in the way!
2. Learn to accept compliments. You might toss off compliments as lies because some people may have ulterior motives. While this might be true, in most cases people are being genuine. After all, most people won't go out of their way to give you a false compliment.
* Accepting compliments will help you discover what you're good at and strengthen your self-confidence.
3. Get a life coach. Life coaches are in the business of helping you live your life to its fullest potential. You don't need to be scared or embarrassed to seek one out. If a life coach doesn't seem feasible for you, you can look into getting some self-help guides.
* Go online or to a local bookstore to find some relevant workbooks and resources.
4. Use affirmations. Affirmations are great self-esteem boosters because they show your brain what you already know you can achieve. They bring positive energy into the present moment.
* You can read affirmations on the subjects of your choice or you can get into the habit of writing your own affirmations. Nothing can be more targeted to your true feelings than your own words!
5. Avoid comparing yourself to others. It's easy to get into the habit of comparing yourself negatively to other people. Remind yourself that everyone is unique. You're equipped with your own set of strengths and weaknesses, so the best thing you can do for yourself is concentrate on developing your own strengths.
Follow Your Dreams
Once you've worked on your initial feelings about self worth, it's time to take a step in the right direction. A part of a healthy self-esteem is having the drive to take action toward your goals.
Have a plan and follow through. If you feel that you've improved your self-esteem but then fail to take action towards your dream, it will only be a matter of time before your self-esteem begins to wane again.
When you're faced with challenges, actively seek solutions. When you do, you'll soon notice what a positive role your healthy self-esteem plays in your life!
Contact Kristy
It All Starts With Your Beliefs
Most people have heard the statement, "If you can dream it, you can do it," but few people actually take it to heart. For some reason big goals seem unattainable and an "I can't" mentality takes over.
While everyone experiences negative thoughts from time to time, you may need to make an extra effort to get through these challenges. Positive thoughts must be victorious in the end!
Tips For Developing Self-Esteem
Developing a healthy self-esteem doesn't need to be a difficult task. There are small changes you can make to get yourself on the right track.
Try following these strategies to help you develop a healthy self-esteem:
1. Ignore negativity from others. For some reason, many people get into the habit of putting others down. You know you shouldn't listen to these people, but sometimes you take what they're saying to heart. It's especially hurtful when it's coming from someone you love.
* Some people will even steer you in the wrong direction because they think they're doing the right thing. When it comes down to it, you're the only one that knows yourself and your dreams. You simply can't let anyone stand in the way!
2. Learn to accept compliments. You might toss off compliments as lies because some people may have ulterior motives. While this might be true, in most cases people are being genuine. After all, most people won't go out of their way to give you a false compliment.
* Accepting compliments will help you discover what you're good at and strengthen your self-confidence.
3. Get a life coach. Life coaches are in the business of helping you live your life to its fullest potential. You don't need to be scared or embarrassed to seek one out. If a life coach doesn't seem feasible for you, you can look into getting some self-help guides.
* Go online or to a local bookstore to find some relevant workbooks and resources.
4. Use affirmations. Affirmations are great self-esteem boosters because they show your brain what you already know you can achieve. They bring positive energy into the present moment.
* You can read affirmations on the subjects of your choice or you can get into the habit of writing your own affirmations. Nothing can be more targeted to your true feelings than your own words!
5. Avoid comparing yourself to others. It's easy to get into the habit of comparing yourself negatively to other people. Remind yourself that everyone is unique. You're equipped with your own set of strengths and weaknesses, so the best thing you can do for yourself is concentrate on developing your own strengths.
Follow Your Dreams
Once you've worked on your initial feelings about self worth, it's time to take a step in the right direction. A part of a healthy self-esteem is having the drive to take action toward your goals.
Have a plan and follow through. If you feel that you've improved your self-esteem but then fail to take action towards your dream, it will only be a matter of time before your self-esteem begins to wane again.
When you're faced with challenges, actively seek solutions. When you do, you'll soon notice what a positive role your healthy self-esteem plays in your life!
Contact Kristy
Roasted Red Pepper Chicken and Avocado Salad
28/06/10 12:07 Filed in: Healthy Recipes
Looking for a cool salad to fill you up this summer? Here's a delicious recipe from my partners over at Prograde Nutrition for you.
Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese
Directions:
Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!
Check it out here
Kristy Lee Wilson
PS - If you've been on the lookout for simple and nutritious meals then look no further than http://kristylee.getprograde.com/prograderecipebook.html
Roasted Red Pepper Chicken and Avocado Salad
1 medium ripe avocado, peeled, pitted and sliced
1 tsp. lemon juice
1 bag (10 oz.) torn romaine lettuce (about 10 cups)
2 cups shredded cooked chicken
1 medium tomato, cut into wedges
1 small cucumber, sliced
1/4 of a medium Vidalia or Walla Walla onion, chopped
½ cup Red Pepper
1/2 cup Light or Fat-free Italian Dressing
¼ cup Parmesan Cheese
Directions:
- Toss avocados with lemon juice in large salad bowl.
- Add lettuce, chicken, tomatoes, cucumbers and onions; mix lightly.
- Add dressing; toss to coat.
- Sprinkle with parmesan cheese.
- Serve immediately.
Hey, if you like that one they've got 196 more! Seriously, Prograde has a really cool 197 Healthy and Delicious Fat Burning Recipes ebook for just $4.95!
Check it out here
Kristy Lee Wilson
PS - If you've been on the lookout for simple and nutritious meals then look no further than http://kristylee.getprograde.com/prograderecipebook.html
10 Foods That Fight Stress
24/06/10 09:56 Filed in: Nutrition
It's easy to forget the importance of everything we put into our bodies. While you can't always eat a completely balanced diet, you can reduce your stress levels simply by choosing stress-fighting foods.
Since everyone is different, some stress-relieving foods might work for you while others may not. Your best bet will be to try them all and then incorporate the ones that work for you into your regular diet.
Here are some foods that can help alleviate your stress:
1. Green Leafy Vegetables. Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.
2. Fish Oil. Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.
3. Milk. There is a reason that milk is sometimes referred to as a "wind down" food. The proteins in milk can help reduce anxiety while the calcium is another mineral that can help with muscle relaxation.
4. Chocolate. A small piece of dark chocolate each day can actually provide you with many health benefits. Chocolate has a stimulating effect. The caffeine also helps to increase serotonin. It's okay to indulge in chocolate in small amounts!
5. Red Wine. Many experts believe that a glass of red wine each day provides health benefits. The only drawback is that it's easy to overdo it when drinking alcoholic beverages. Wine is packed with beneficial antioxidants and can temporarily lower blood pressure and help you relax.
6. Oatmeal. Oatmeal and other carbohydrates also help increase serotonin levels in the brain. In fact, your brain needs carbohydrates in order to function normally. This is why it's essential to include good carbohydrates like oatmeal in your regular diet.
7. Lean Meats. Lean meats can help you combat stress by providing a good source of protein. Turkey, eggs, chicken and fish are all good choices because they contain necessary amino acids for healthy brain function. Remember not to eat fatty meats because the fat can interfere with proper digestion of the amino acids.
8. Coffee. Yes, caffeine is a stimulant and there is also a risk of developing an unhealthy habit. However, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed.
9. Nuts. Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.
10. Spinach. Spinach is one of the world's super foods. It contains many vitamins, antioxidants and omega 3's. This means it would be hard to eat spinach and not feel good!
Vitamins & Supplements
Of course, it's always best to get your nutrients from the natural source. If this isn't possible, or if you can't stomach a certain food, it's best to look for vitamin supplements so you can still derive some benefits from it.
Vitamin supplements help your body get the nutrients it might be missing. Once you start consuming these necessary nutrients, you'll be on your way to feeling healthier and stress-free.
Kristy Lee Wilson
Contact me
Since everyone is different, some stress-relieving foods might work for you while others may not. Your best bet will be to try them all and then incorporate the ones that work for you into your regular diet.
Here are some foods that can help alleviate your stress:
1. Green Leafy Vegetables. Leafy greens contain a lot of magnesium. Magnesium is an important mineral that has the power to relax muscles.
2. Fish Oil. Fish oil contains essential fatty acids that help with serotonin uptake in the brain. Serotonin makes you feel good mentally and enables your brain to better cope with stress. You can get your fish oil from certain kinds of fish, such as salmon, or from supplements.
3. Milk. There is a reason that milk is sometimes referred to as a "wind down" food. The proteins in milk can help reduce anxiety while the calcium is another mineral that can help with muscle relaxation.
4. Chocolate. A small piece of dark chocolate each day can actually provide you with many health benefits. Chocolate has a stimulating effect. The caffeine also helps to increase serotonin. It's okay to indulge in chocolate in small amounts!
5. Red Wine. Many experts believe that a glass of red wine each day provides health benefits. The only drawback is that it's easy to overdo it when drinking alcoholic beverages. Wine is packed with beneficial antioxidants and can temporarily lower blood pressure and help you relax.
6. Oatmeal. Oatmeal and other carbohydrates also help increase serotonin levels in the brain. In fact, your brain needs carbohydrates in order to function normally. This is why it's essential to include good carbohydrates like oatmeal in your regular diet.
7. Lean Meats. Lean meats can help you combat stress by providing a good source of protein. Turkey, eggs, chicken and fish are all good choices because they contain necessary amino acids for healthy brain function. Remember not to eat fatty meats because the fat can interfere with proper digestion of the amino acids.
8. Coffee. Yes, caffeine is a stimulant and there is also a risk of developing an unhealthy habit. However, moderation is the key. Coffee can help stimulate the brain into working with more energy and efficiency, helping you feel more motivated and less stressed.
9. Nuts. Nuts help you maintain your proper blood sugar. They also contain plenty of the vitamin B complex, which combats fatigue.
10. Spinach. Spinach is one of the world's super foods. It contains many vitamins, antioxidants and omega 3's. This means it would be hard to eat spinach and not feel good!
Vitamins & Supplements
Of course, it's always best to get your nutrients from the natural source. If this isn't possible, or if you can't stomach a certain food, it's best to look for vitamin supplements so you can still derive some benefits from it.
Vitamin supplements help your body get the nutrients it might be missing. Once you start consuming these necessary nutrients, you'll be on your way to feeling healthier and stress-free.
Kristy Lee Wilson
Contact me
5 Simple Exercises You Can Do Anywhere
20/06/10 18:35 Filed in: Fitness
Stress levels and obesity are at an all time high and health concerns are making themselves a priority in many people’s lives.
However, exercise is the one thing that can energize you to handle such a busy lifestyle with flying colors! Exercising reduces stress, helps you sleep better, and keeps health concerns at bay, while also boosting your self-confidence.
No More Excuses Allowed
It’s a good thing the human body is made the way it is, because there are so many exercises you can do anywhere, at any time. All you need are a couple of makeshift weights you can find around the house and the physical weight of your body.
When exercising, remember to get a good warm-up and finish off with a slow cool-down. This is important to prevent injury and is easy to accomplish no matter where you are. Walking works well for both your warm-up and cool-down routine.
Here are 5 simple exercises you can do anywhere:
1. Tricep Dips. Sit on the edge of a chair or bench with your hands next to your thighs. Lift your body out just in front of the chair, with your feet flat on the floor and your knees bent. Lower yourself down so your elbows bend no more than 90 degrees and push yourself back up.
- Start off with a few small sets and build up from there.
- Straightening your legs increases the workout.
- Avoid this exercise if you have wrist or shoulder problems.
2. Pushups. Everyone knows the standard pushup position, so let’s try some things to change it up a bit.
- You can do pushups with your hands wider than shoulder width to get more of a shoulder and chest workout.
- If you bring your hands together into a diamond shape near the center of your chest you will work more of the triceps and shoulders.
- Working half pushups - either going only half way down and then back up, or starting from the floor and only pushing half way and then going back down - will intensify your workout.
3. Crunches. Crunches are great for your abs if you do them correctly. Done incorrectly, they can put undue stress on your neck and back. To avoid injury, be sure to use the correct techniques.
- The biggest risk is if you jerk your neck to give you the force to crunch. While doing crunches, keep your hands behind your head and your elbows back while using your stomach muscles to lift your head and chin towards the ceiling.
- Once you’ve mastered this technique, try lifting your legs off the floor or assuming a bicycle position with one leg bent and the other leg straight off of the ground.
4. Squats. Body weight squats are a great exercise you can do anywhere. Start off your workouts by lowering yourself only a foot or so. Then work up to deeper squats as your muscles become accustomed to the exercise.
If you’re a bit more advanced and in need of a more intense workout, grab some dumbbells and perform squats while holding one in each hand.
5. Calf Raises. Calf raises can be done wherever there is a raised surface, such as a stairway. If you need balance, holding onto the railing. Facing the stairs, stand with only your toes on the stair. Standing up straight, lower your heels down below the levels of the stair and then press back up onto your toes.
With these five exercises, you have a full body workout. Remember to pay attention to your body and take it easy at first. Soreness is a good thing, but pain means you need to stop. Try these exercises out today and feel the healthy difference of fitness on the run.
Kristy Lee Wilson
Contact me
Prograde Nutrition June Birthday Bash
14/06/10 13:44 Filed in: Nutrition | Supplements
My partners over at Prograde Nutrition have done it again.
It started out as a simple little special.
But it turned into a MONSTER sale.
Yes, thanks to their CEO having his birthday in June they are putting their entire online store at 15% off this week!
All of the details, including the coupon code, are all right here:
http://kristylee.getprograde.com/specials.html
Yours in health,
Kristy Lee Wlson
PS - In case you missed it on Friday, here is an awesome article from Prograde on The Truth About Essential Fatty Acids. It's really, really enlightening.
http://kristylee.getprograde.com/why-you-need-omega3-fats.html
PPS - Remember, Prograde's birthday bash is only for a couple of days, so be sure to get your order in RIGHT NOW before you forget.
http://kristylee.getprograde.com/specials.html
It started out as a simple little special.
But it turned into a MONSTER sale.
Yes, thanks to their CEO having his birthday in June they are putting their entire online store at 15% off this week!
All of the details, including the coupon code, are all right here:
http://kristylee.getprograde.com/specials.html
Yours in health,
Kristy Lee Wlson
PS - In case you missed it on Friday, here is an awesome article from Prograde on The Truth About Essential Fatty Acids. It's really, really enlightening.
http://kristylee.getprograde.com/why-you-need-omega3-fats.html
PPS - Remember, Prograde's birthday bash is only for a couple of days, so be sure to get your order in RIGHT NOW before you forget.
http://kristylee.getprograde.com/specials.html
Full Body Fusion Fitness DVD
09/06/10 12:22 Filed in: Fitness Videos | Workout DVDs
I have been receiving a LOT of emails and facebook messages asking me about these dvd’s, so here is a quick outline of what the DVD series will look like...
Note: This is NOT a DVD series for beginners.
DVDs 1 – 4 will each have two training sessions… a short workout and a longer workout. Both workouts on each dvd can be combined for an even longer workout, depending on your schedule, goals, fitness level, etc….
DVD # 1: Bodyweight and Resistance Bands
DVD # 2: Bodyweight and Dumbbells
DVD # 3: Bodyweight, Swiss/Exercise Ball and Medicine Ball
DVD # 4: Ultimate FUSION Combo: Bodyweight, Resistance Bands, Dumbbells, Swiss Ball and Medicine Ball
DVD # 5: Online Bonus DVD: Each of these workouts can done more than once in the same session, depending on your schedule, goals, fitness level, etc… They can also be combined for a Cardio-Resistance Playground Workout.
- Bonus Workout A: Cardio FUSION (bodyweight, bands, medicine ball, jump rope, etc&hellip
- Bonus Workout B: Full-Body Playground Workout
More updates and info coming very soon so stay tuned!
Kristy Lee Wilson
Contact me
Note: This is NOT a DVD series for beginners.
DVDs 1 – 4 will each have two training sessions… a short workout and a longer workout. Both workouts on each dvd can be combined for an even longer workout, depending on your schedule, goals, fitness level, etc….
DVD # 1: Bodyweight and Resistance Bands
DVD # 2: Bodyweight and Dumbbells
DVD # 3: Bodyweight, Swiss/Exercise Ball and Medicine Ball
DVD # 4: Ultimate FUSION Combo: Bodyweight, Resistance Bands, Dumbbells, Swiss Ball and Medicine Ball
DVD # 5: Online Bonus DVD: Each of these workouts can done more than once in the same session, depending on your schedule, goals, fitness level, etc… They can also be combined for a Cardio-Resistance Playground Workout.
- Bonus Workout A: Cardio FUSION (bodyweight, bands, medicine ball, jump rope, etc&hellip
- Bonus Workout B: Full-Body Playground Workout
More updates and info coming very soon so stay tuned!
Kristy Lee Wilson
Contact me
Kristy Lee Wilson - MS. WORLD PHYSIQUE
30/05/10 17:18 Filed in: Media / Interviews
I want to say a huge thank you to everyone who supported me during the Ms. World Physique voting. You guys did good and we won!!
Kristy Lee Wilson - MS. WORLD PHYSIQUE
June 2010
Protein Packed Iced Raspberry Mocha
27/05/10 19:18 Filed in: Healthy Recipes
Drinking those grande coffee drinks with whipped cream and sugar...well, they really aren't a good idea. Seriously, they pack about a zillion calories that don't do much for you - except pack on the belly flab.
But what if those drinks were nutritious? What if they were chock full of metabolism boosting protein?
Well, my partners over at Prograde just released this killer new Protein Packed Iced Rasberry Mocha recipe that you're going to love.
I'm not kidding, your taste buds won't believe this one! Check it out at: http://kristylee.getprograde.com/iced-raspberry-mocha.html
Yours in health,
Kristy Lee Wilson
But what if those drinks were nutritious? What if they were chock full of metabolism boosting protein?
Well, my partners over at Prograde just released this killer new Protein Packed Iced Rasberry Mocha recipe that you're going to love.
I'm not kidding, your taste buds won't believe this one! Check it out at: http://kristylee.getprograde.com/iced-raspberry-mocha.html
Yours in health,
Kristy Lee Wilson
Win the Battle Against Fat Cells
26/05/10 19:24 Filed in: Nutrition | Supplements
As a fitness expert, you know I'll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want six pack abs you're going to have to work for them.
BUT...
There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.
Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.
How's this for good news?!
*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.
Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!
Now let me do my best infomercial voice for you...
But wait, there's more!
Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.
According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.
How can you not be excited by these research studies??
Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.
I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.
If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here
Yours in rapid fat loss,
Kristy Lee Wilson
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties.
PPS – I am a Prograde Nutrition partner
* Journal of Nutrition, Vol. 136:2965-2969
** American Journal of Clinical Nutrition, Vol. 85:1267-1274
BUT...
There is some very promising research out there in regards to a dietary supplement you've probably been hearing a lot about.
Yes, I'm talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.
How's this for good news?!
*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.
Once a pre-fat cell becomes a fat cell, well, there's no turning back. You've got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!
Now let me do my best infomercial voice for you...
But wait, there's more!
Seriously, that's not the only benefit of Essential Fatty Acid supplements containing DHA.
According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.
How can you not be excited by these research studies??
Now, personally, I don't like Fish Oil pills because they cause you to burp like crazy. If you've ever taken them you know exactly what I mean. And they aren't always the highest quality.
I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It's been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven't even mentioned all the amazing health benefits from this dietary supplement.
If you're looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition's EFA Icon. You can get it here
Yours in rapid fat loss,
Kristy Lee Wilson
PS - Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It's definitely a supplement with powerful fat loss properties.
PPS – I am a Prograde Nutrition partner
* Journal of Nutrition, Vol. 136:2965-2969
** American Journal of Clinical Nutrition, Vol. 85:1267-1274
Making Healthy Eating Work - Food Preparation Strategies
24/05/10 17:46 Filed in: Nutrition
by Dr John M Berardi, CSCS
Most people nowadays know at least the basics of what they should eat and what they should avoid to improve their health, their body composition, and their performance. Yet most people are overweight and/or obese.
So what’s the problem? Where’s the disconnect? Why is it so hard for them to make the change? Well, unless they really don’t want to change, the two biggest impediments to their success are:
1.Their habits — or their ingrained set of day to day food and activity related actions — remain poor because they don’t have a conscious, logical plan for changing them.
2.They aren’t ready for the tough times. Things might be getting better; then the tough times hit. They "get busy". Eating well becomes inconvenient. No one else supports their decision to make a change. When these inevitable circumstances come up, they bail.
Habits are more powerful than momentary desire. Habits are more powerful than information. Habits are more powerful than guilt. And only a concerted, conscious effort to override habits will lead to success.
So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you’ve gotta know which foods are good to eat and plan to eat them. But, as GI Joe once said, knowing is half the battle. Even if you know what’s good and expect to eat good foods, if the good foods aren’t around when it’s time to eat, you’re doomed. In other words, preparation is the other half. Here are my top food preparation strategies to ensure you win the other half of the battle – the doing part.
Strategy #1 — The Sunday Ritual
No, no, this ritual doesn’t include lamb’s blood or any special Kool Aid. The Sunday Ritual is performed by setting aside 3 hours or so every Sunday (any day of the week will do but Sunday is easiest for most) to write out your menu for the week, shop for the week, and prepare your meals for the week.
First, on your Ritual day, sit down and come up with your meal plan for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.
Next, once the meal plan is laid out, add up exactly how much of each food you’ll need over the 7 days and go pick those foods up at the grocery store.
Finally, once you’ve got all those groceries home, it’s time to start cooking for the week. Some people choose to prepare all their meals for the week on Sundays (excluding shakes). Others prefer to figure out which meals will be easy to cook just prior to meal time and save them for later, preparing only the meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult.
For example, some people can easily prepare breakfast meals and dinner meals on demand by setting aside a few minutes each day for meal preparation. Others have a significant other who can prepare these meals for them. Either way, these meals can probably wait until they are needed. However the lunches, 2-3 daytime snacks, and workout shakes usually present a problem for the unprepared so they should be made in advance. Sunday is a good time for most to do this preparation.
So, if it suits your lifestyle, use the Sunday ritual to get these meals ready for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day or your boss holds in store for you.
Strategy #2 — The Breakfast Ritual
Rather than preparing all their food for the week on a single day, some people prefer to do a little food preparation each day. That’s what the Breakfast Ritual is for.
Using the Breakfast Ritual, simply perform all your cooking for the day each morning. Since you’ve gotta prepare breakfast anyway, make sure you’ve got a couple of meals going while breakfast is being prepared. Again, this need not be a huge production. I can prepare all my meals for the day with a max prep time of 30 minutes.
Of course, as with the Sunday ritual, think about what your day will hold under both the best conditions (i.e. home from work early and a relaxing evening ahead) and the worst (i.e. unexpected deadline, all nighter at work, long day at work and soccer practice for the kids) and act like a boy scout — be prepared.
One great strategy for being prepared is to bring both the meals you expect to eat as well as some "back-up" options, just in case. So, as discussed earlier, even if you expect to grab lunch at TGI Fridays and have dinner at home, bring with you both a lunch alternative and a dinner alternative, just in case something else comes up. If you don’t need the meals, that’s fine — just eat them another day. But if you do need them, you can chow down without skipping a meal or choosing a poor alternative.
Here’s another idea for you. If you don’t want to bring several full meals that you’re unlikely to eat, another great option is to bring some homemade snacks with you. Things like homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #3 — Have Others Cook For You
If you love the idea of having 5-6 ready made meals always available yet can’t see yourself using the Sunday or the Breakfast Rituals above or buying all the Tupperware, there are a number of options at your disposal.
First, you can hire commercial food preparation services to do all the cooking for you. If you’re anywhere near a metropolitan area, you’ll be able to find dozens to choose from. The two biggies nowadays are Atkins At Home (Atkins Diet) and Zone Nation (The Zone Diet). The Atkins At Home company delivers 3 meals and 1 snack to your door by 6 AM each morning. The cost of this is between $35 and $40 per day. Alternatively, the Zone Nation company delivers 3 meals and 2 snacks to your door by 6 AM each morning for the cost of $35-40 per day, just like the Atkins company. I hear good things about both services.
Now, if you’re not interested in supporting the Atkins or Zone programs, there are many smaller companies who can assist you with your meal preparation needs. For example, when I lived in Miami Beach I found a local woman who provided this very service for $5 per meal. Every day for lunch she brought me an 8oz chicken or turkey breast, a baked potato or serving of rice, and a large serving of steamed veggies. Other days, I’d have her bring me 2-3 meals just like this.
Here’s another tip. Pick 4 restaurants in your immediate area (2 fast food places, 1 medium-priced restaurant, and 1 higher priced restaurant) that prepare meals in a way that conforms to your nutritional plan and have them prepare the food for you when necessary. Of course, you’ll have to do a little research on your potential eateries by collecting hard copies of their menus or visiting their web sites (if they’re online).
If you’re looking for a few examples, here ya go. Dave Thomas’ Wendy’s makes a couple of tasty chicken salads and a chili that you can eat when on the go. Even McDonalds is offering healthier meal selections — I’m lovin’ it.
Choose healthier fast food meals that conform to your meal plan when you don’t have much time or much money for a meal and choose a medium-priced restaurant like TGI Fridays (US) or Kelsey’s (Canada) for a better quality menu to provide you with a solid daily lunch. TGI Fridays, for example, has a great list of Atkins-friendly selections.
Finally, choose higher priced restaurants if it’s time for a power lunch to impress colleagues. Since most people don’t really know where they want to go eat anyway, if you get roped into a business lunch, you can be the one to make the definitive decision as to where the group is going to eat. Your decisiveness will win you big points with colleagues and you’ll also be able to control your eating habits.
Of course, if you don’t have the resources to entertain strategy #3 and pay others to cook for you, consider the fact that if you use the first two strategies to effectively build a lean, muscular body, you might just be able to convince attractive members of the opposite sex to take over for you. However, getting them to drop them off at your place by 6 AM every morning is a trick I’ll teach you in a later article.
In the end, whether you choose to regularly prepare your own meals by using the Rituals described above or you regularly choose to have others prepare your meals for you, circumstances will arise in which you’ll have to "cross over" and use a different strategy than you usually use. It never ceases to amaze me how much time those interested in health and fitness spend seeking out "the perfect plan" and how little time they spend figuring out what they’ll do when life’s circumstances prevent them from following it.
Side Note: Food Support Systems
In order to make the Sunday Ritual and the Breakfast Ritual work, it’s important to pick up a few items — nutritional support systems, if you will. Here’s what we recommend picking up before you start using either of the two Rituals:
Follow the guidelines in this article and you’ll be able to display the adaptability necessary to move from nutritional novice to "seasoned" nutritional veteran.
SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.
Order Precision Nutrition now and get $50 off!
Most people nowadays know at least the basics of what they should eat and what they should avoid to improve their health, their body composition, and their performance. Yet most people are overweight and/or obese.
So what’s the problem? Where’s the disconnect? Why is it so hard for them to make the change? Well, unless they really don’t want to change, the two biggest impediments to their success are:
1.Their habits — or their ingrained set of day to day food and activity related actions — remain poor because they don’t have a conscious, logical plan for changing them.
2.They aren’t ready for the tough times. Things might be getting better; then the tough times hit. They "get busy". Eating well becomes inconvenient. No one else supports their decision to make a change. When these inevitable circumstances come up, they bail.
Habits are more powerful than momentary desire. Habits are more powerful than information. Habits are more powerful than guilt. And only a concerted, conscious effort to override habits will lead to success.
So, in some respects, better nutrition is more about altering lifestyle habits and less about the food. Sure, you’ve gotta know which foods are good to eat and plan to eat them. But, as GI Joe once said, knowing is half the battle. Even if you know what’s good and expect to eat good foods, if the good foods aren’t around when it’s time to eat, you’re doomed. In other words, preparation is the other half. Here are my top food preparation strategies to ensure you win the other half of the battle – the doing part.
Strategy #1 — The Sunday Ritual
No, no, this ritual doesn’t include lamb’s blood or any special Kool Aid. The Sunday Ritual is performed by setting aside 3 hours or so every Sunday (any day of the week will do but Sunday is easiest for most) to write out your menu for the week, shop for the week, and prepare your meals for the week.
First, on your Ritual day, sit down and come up with your meal plan for the week. It should only take a few minutes to lay out 7 different breakfast meals, 7 different lunch meals, 7 different dinner meals, and 2-3 additional snacks for each day.
Next, once the meal plan is laid out, add up exactly how much of each food you’ll need over the 7 days and go pick those foods up at the grocery store.
Finally, once you’ve got all those groceries home, it’s time to start cooking for the week. Some people choose to prepare all their meals for the week on Sundays (excluding shakes). Others prefer to figure out which meals will be easy to cook just prior to meal time and save them for later, preparing only the meals that will need to be eaten during work hours or during busy times of the day when food prep becomes difficult.
For example, some people can easily prepare breakfast meals and dinner meals on demand by setting aside a few minutes each day for meal preparation. Others have a significant other who can prepare these meals for them. Either way, these meals can probably wait until they are needed. However the lunches, 2-3 daytime snacks, and workout shakes usually present a problem for the unprepared so they should be made in advance. Sunday is a good time for most to do this preparation.
So, if it suits your lifestyle, use the Sunday ritual to get these meals ready for the week. Cook all the meat, chop all the vegetables, measure out all the yogurt and/or cottage cheese, and distribute all the powders. Have them ready and set aside so that you can grab them in the morning and bring them with you regardless of what your day or your boss holds in store for you.
Strategy #2 — The Breakfast Ritual
Rather than preparing all their food for the week on a single day, some people prefer to do a little food preparation each day. That’s what the Breakfast Ritual is for.
Using the Breakfast Ritual, simply perform all your cooking for the day each morning. Since you’ve gotta prepare breakfast anyway, make sure you’ve got a couple of meals going while breakfast is being prepared. Again, this need not be a huge production. I can prepare all my meals for the day with a max prep time of 30 minutes.
Of course, as with the Sunday ritual, think about what your day will hold under both the best conditions (i.e. home from work early and a relaxing evening ahead) and the worst (i.e. unexpected deadline, all nighter at work, long day at work and soccer practice for the kids) and act like a boy scout — be prepared.
One great strategy for being prepared is to bring both the meals you expect to eat as well as some "back-up" options, just in case. So, as discussed earlier, even if you expect to grab lunch at TGI Fridays and have dinner at home, bring with you both a lunch alternative and a dinner alternative, just in case something else comes up. If you don’t need the meals, that’s fine — just eat them another day. But if you do need them, you can chow down without skipping a meal or choosing a poor alternative.
Here’s another idea for you. If you don’t want to bring several full meals that you’re unlikely to eat, another great option is to bring some homemade snacks with you. Things like homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #3 — Have Others Cook For You
If you love the idea of having 5-6 ready made meals always available yet can’t see yourself using the Sunday or the Breakfast Rituals above or buying all the Tupperware, there are a number of options at your disposal.
First, you can hire commercial food preparation services to do all the cooking for you. If you’re anywhere near a metropolitan area, you’ll be able to find dozens to choose from. The two biggies nowadays are Atkins At Home (Atkins Diet) and Zone Nation (The Zone Diet). The Atkins At Home company delivers 3 meals and 1 snack to your door by 6 AM each morning. The cost of this is between $35 and $40 per day. Alternatively, the Zone Nation company delivers 3 meals and 2 snacks to your door by 6 AM each morning for the cost of $35-40 per day, just like the Atkins company. I hear good things about both services.
Now, if you’re not interested in supporting the Atkins or Zone programs, there are many smaller companies who can assist you with your meal preparation needs. For example, when I lived in Miami Beach I found a local woman who provided this very service for $5 per meal. Every day for lunch she brought me an 8oz chicken or turkey breast, a baked potato or serving of rice, and a large serving of steamed veggies. Other days, I’d have her bring me 2-3 meals just like this.
Here’s another tip. Pick 4 restaurants in your immediate area (2 fast food places, 1 medium-priced restaurant, and 1 higher priced restaurant) that prepare meals in a way that conforms to your nutritional plan and have them prepare the food for you when necessary. Of course, you’ll have to do a little research on your potential eateries by collecting hard copies of their menus or visiting their web sites (if they’re online).
If you’re looking for a few examples, here ya go. Dave Thomas’ Wendy’s makes a couple of tasty chicken salads and a chili that you can eat when on the go. Even McDonalds is offering healthier meal selections — I’m lovin’ it.
Choose healthier fast food meals that conform to your meal plan when you don’t have much time or much money for a meal and choose a medium-priced restaurant like TGI Fridays (US) or Kelsey’s (Canada) for a better quality menu to provide you with a solid daily lunch. TGI Fridays, for example, has a great list of Atkins-friendly selections.
Finally, choose higher priced restaurants if it’s time for a power lunch to impress colleagues. Since most people don’t really know where they want to go eat anyway, if you get roped into a business lunch, you can be the one to make the definitive decision as to where the group is going to eat. Your decisiveness will win you big points with colleagues and you’ll also be able to control your eating habits.
Of course, if you don’t have the resources to entertain strategy #3 and pay others to cook for you, consider the fact that if you use the first two strategies to effectively build a lean, muscular body, you might just be able to convince attractive members of the opposite sex to take over for you. However, getting them to drop them off at your place by 6 AM every morning is a trick I’ll teach you in a later article.
In the end, whether you choose to regularly prepare your own meals by using the Rituals described above or you regularly choose to have others prepare your meals for you, circumstances will arise in which you’ll have to "cross over" and use a different strategy than you usually use. It never ceases to amaze me how much time those interested in health and fitness spend seeking out "the perfect plan" and how little time they spend figuring out what they’ll do when life’s circumstances prevent them from following it.
Side Note: Food Support Systems
In order to make the Sunday Ritual and the Breakfast Ritual work, it’s important to pick up a few items — nutritional support systems, if you will. Here’s what we recommend picking up before you start using either of the two Rituals:
- A good countertop grill. Since you’ll most likely need to cook relatively large batches of lean protein, it’s important to have a quick way of doing this. If you’ve got a great backyard grill that you can use year-round that’s great. If not, pick up a Foreman or Hamilton Beach grill and you’ll be all set.
- A good cooler in which to store and carry your meals for the day. Coleman makes a few good ones. Before buying one, however, make sure there’s enough room to carry a few meals and a few shaker bottles.
- 5 small Tupperware-type containers. These containers will be for storing and transporting your daily meals. Make sure they are small enough to fit into your cooler but large enough to accommodate a full meal. Your choice of glass or plastic is up to you.
- 5 large Tupperware-type containers. These containers are for storing larger quantities of food. For instance, if you chop your veggies for the week or cook all your chicken breasts for the week, store them in one of these. Again, your choice of glass or plastic is up to you.
- 3 Rubbermaid Chuggable drink containers — 1L size. These containers are for your liquid supplements. Be sure to choose the blue top variety as these are far and away the best drink containers out there. Most others leak.
Follow the guidelines in this article and you’ll be able to display the adaptability necessary to move from nutritional novice to "seasoned" nutritional veteran.
SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.
Order Precision Nutrition now and get $50 off!
The Importance of Multi-Vitamins
23/05/10 18:43 Filed in: Nutrition | Supplements
Bottom line: Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.
And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."
(Check out the study on their website here: http://tinyurl.com/jama-vitamins )
Additionally, a high-quality multi-vitamin supplement may help:
To prevent diseases
Get the RDA of vital nutrients
Combat nutrient deficiencies in foods
Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.
Yours in health,
Kristy Lee Wilson
PS - You can see all the natural ingredients they use to make VGF 25+ here
And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."
(Check out the study on their website here: http://tinyurl.com/jama-vitamins )
Additionally, a high-quality multi-vitamin supplement may help:
To prevent diseases
Get the RDA of vital nutrients
Combat nutrient deficiencies in foods
Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.
Yours in health,
Kristy Lee Wilson
PS - You can see all the natural ingredients they use to make VGF 25+ here
Eating on the Road: Nutritional Travel Strategies
21/05/10 17:16 Filed in: Nutrition
by Dr John M Berardi, CSCS
More and more the biggest challenge my clients face is sticking to their nutritional plan while on the road. Therefore in this article, I’ve compiled a list of my top 10 favorite strategies for maintaining your nutritional discipline when traveling.
Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.
So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.
Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.
Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.
Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.
If you’re looking for a good hotel chain, Marriott Residence Inns are a nice choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.
Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.
Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.
By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.
Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.
Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!
Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.
By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.
Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for "healthy eating" or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.
Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.
Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.
For times like this, you’ll need to consider a few supplement options.
Typically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.
Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.
If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some greens+ to my protein shakes.
Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.
Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.
If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.
SEE ALSO:
For more great training and nutrition wisdom, check out our complete system, Precision Nutrition. Containing system manuals, gourmet cookbook, digital audio/video library, online membership, and more, Precision Nutrition will teach you everything you need to know to get the body you want -- guaranteed.
And what's more, your online access allows you to talk exercise and nutrition 24/7 with thousands of fellow members and the Precision Nutrition coaches. Find out more about Precision Nutrition.
Order Precision Nutrition now and get $50 off!
More and more the biggest challenge my clients face is sticking to their nutritional plan while on the road. Therefore in this article, I’ve compiled a list of my top 10 favorite strategies for maintaining your nutritional discipline when traveling.
Strategy #1 — Location, Location, Location
If you’re planning to take to the road for sport or for business, your first item of business is this—ensure that everything you need is in close proximity to where you’ll be working or playing. Location is key.
So let’s say you’re going to a week long conference at the Indiana Convention Centre and RCA Dome. Well first, get on the internet and find all the hotels nearest the Convention Centre. Next, give these hotels a call to find out where the nearest grocery stores, restaurants and gyms are located. Pick the hotel with the best combination of nearby resources. This way, even if you don’t get a rental car, you can easily walk or cab to your fitness and nutritional havens.
Skip this strategy and you’re giving yourself big excuses to skip workouts, miss meals, and make poor food selections while on the road.
Strategy #2 — The Penthouse Suite?
While you don’t necessarily have to stay at a 5 star hotel or choose the penthouse suite, one great strategy for you road warriors is to choose a hotel chain that offers rooms/suites with kitchens or kitchenettes. If you know a nice kitchen set-up is waiting for you, you won’t have much difficulty sticking to your meal plan.
Just have your cabbie drop you at the grocery store on your way from the airport. Once you get to your hotel room you can rest assured that you’ll be able to eat as well as when you’re at home.
If you’re looking for a good hotel chain, Marriott Residence Inns are a nice choice. You can find other hotels that meet your needs as well. I recommend Marriott because my clients have always had great experiences with them.
Now, if you absolutely can’t find or afford a hotel that has a kitchen or kitchenette, make sure that your hotel room has, at the very least, a refrigerator (most do). As long as you’ve got a refrigerator, you can stock your hotel room with good snacks. My athletes and I pick up fresh fruits and vegetables, bottled water, cottage cheese, plain yogurt, regular cheese, natural peanut butter, whole grain breads and mixed nuts on our way into town and snack on these during our weeks on the road.
Strategy #3 — Can You Ship Egg Whites Next Day?
Here’s a great strategy I picked up former client and current good friend, Austin. This guy is a bona fide road warrior himself and has a ton of great strategies for eating on the road. Instead of going shopping when he gets to town, Austin actually ships his food and supplements via UPS or Fed Ex.
He gets a medium sized cold shipping box, loads it up with ice, protein powders, fruits and veggies, mixed nuts, legumes, meat, eggs, cottage cheese, yogurt, cooking pans, utensils, shaker bottles and non-stick cooking spray and ships it to his hotel before leaving home.
By doing this, Austin doesn’t need to worry about where grocery stores and restaurants are located. As soon as he arrives in town, he’s good to go—nutritionally, at least. All he needs to find is a gym and he’s set. Again, although the shipping option may seem a bit pricey, you’ll end up saving money on restaurants and the price may work out in the end.
Strategy #4 — The Big Cooler
Here’s another strategy I picked up from my buddy Austin that helps ya’ transport both luggage and groceries simultaneously for shorter trips that might last only a day or two.
Pick up a big cooler with an extendible handle and wheels (much like the wheeled luggage so popular nowadays), put a little partition down the middle, and you’ve got a ready made combined cooler/suitcase that can act as a carry-on. Put your cottage cheese on one side and your drawers on the other!
Strategy #5 — What’s On The Menu?
If you decide to have others prepare your meals for you when on the road, make sure you use Strategy #1 above to find out where the restaurants nearest your hotel are located. Next, visit them on the web for downloadable menus. If they don’t have downloadable menus, call them and ask them to send a menu over to your hotel for when you arrive.
By having the restaurant menus, you’ll know exactly what types of food you can have access to at all times. Also, when dining with a group, you’ll be able to suggest places that conform to your nutritional requirements.
Strategy #6 — You Don’t Have To Order From The Menu
Here’s a hot tip that most people fail to realize. Most restaurants can easily provide a meal custom to your specifications even if it’s not on the menu. So don’t become a slave to the menu offerings. Ordering a specific number from the menu is almost always a recipe for disaster unless the menu is designed for "healthy eating" or whatever the restaurant is calling it. Most normal dishes have too much fat and too many processed carbohydrates for most body-conscious individuals.
Instead of ordering an item directly from the menu, either ask for an item that you like prepared without the sauces or high carbohydrate portions or simply ask for a portion of protein and a few servings of vegetables and fruit on the side. Remember, you’re paying top dollar for your meal and you’re about to tip your waitress. So don’t feel bad asking them to meet your needs, uh, nutritionally, that is.
Strategy #7 —Protein and Energy Supplements
Using some combination of the strategies above, you should be able to ensure that good meal options are always around the corner. But sometimes when you’re on the road it’s impossible to slip back to your room or to get to a restaurant.
For times like this, you’ll need to consider a few supplement options.
Typically, when at home I only use 1-2 scoops of protein powder per day, but when on the road, I may use up to 6 scoops if necessary. Protein choices are both hard to come by and more expensive than other options. So increasing your dietary energy with protein powders is a good fall-back option.
Strategy #8 — Powdered Veggies
Normally, at home, I get about 10 servings of fruits and veggies per day. But when I’m on the road that amount is usually reduced to somewhere around 2-4 servings unless I’m very conscious of my intake. A great way to make up for this reduction in my micronutrient intake is to use a powdered vegetable supplement such as Greens+.
If I’m on the road, these products help make up for the deficit I may be experiencing. An added bonus is that I seem to better digest my protein supplements when adding some greens+ to my protein shakes.
Strategy #9 — Homemade Bars
If you’re not into drinking numerous protein shakes per day, another great option is to bring some homemade snacks with you. In fact, homemade protein/energy bars are a fantastic alternative to the mostly crappy, store bought, sugar laden, artificial ingredient containin’, protein bars.
Strategy #10 — Sleep Pills
Jet lag, time zone changes, unfamiliar sleeping environments, poor nutrition, altered exercise habits, and the stress associated with big business meetings or competitions can all really impair your ability to get adequate rest when on the road.
Following the previous nine steps will help you take care of your nutritional intake. Making sure not to skip workouts will also help. So will the addition of a ZMA supplement. While research hasn’t provided direct evidence to support a relationship between zinc and/or magnesium status and sleep quality, most ZMA users find dramatically improved sleep quality when taking this supplement. Three capsules before bed should do the trick.
If you’re going to be successful in maintaining a good nutritional plan, no matter what the circumstances, you’re going to have to plan for the unplanned and display adaptability to all circumstances. The guidelines included in this article should help get you thinking about how to become a successful road warrior.
SEE ALSO:
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A Common Healthy Weight Loss Complaint
13/05/10 22:20 Filed in: Nutrition
If it were easy everyone would be walking around with a lean, sexy body.
But hey, it's not in this world we live in today. Believe me, I understand all too well that there's temptation around every corner.
Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza...
And I know it tastes good. And I know when you get stressed your body craves it even more.
That's why you have to have a plan. You have to know what you're going to do to avoid those temptations. You have to plan your meals in advance.
Again, if this were easy everyone would be thin and in great shape. But they're not.
The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.
The second is to understand that it's not going to be miserable. In fact, it's going to be a LOT of fun.
When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.
How is that miserable?
And when you start eating healthier the same thing happens. It really, really is true: you are what you eat.
Now, take a second and really think about that.
What you are putting in your mouth is what your body is using to regenerate itself with all the time.
If you're eating crappy food...
Get the picture
But don't worry, I've got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.
My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It's only $4.95 and I highly recommend it to make healthy weight loss much easier on you.
http://kristylee.getprograde.com/197-healthy-recipes.html
Your Trainer,
Kristy Lee Wilson
PS - Again, if you've been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.
http://kristylee.getprograde.com/197-healthy-recipes.html
Contact me
But hey, it's not in this world we live in today. Believe me, I understand all too well that there's temptation around every corner.
Everywhere you look there's fast food, junk food, chocolate, candy, ice cream, pizza...
And I know it tastes good. And I know when you get stressed your body craves it even more.
That's why you have to have a plan. You have to know what you're going to do to avoid those temptations. You have to plan your meals in advance.
Again, if this were easy everyone would be thin and in great shape. But they're not.
The first thing to do is come to grips with reality. To accept the fact that getting the body of your dreams is going to take effort.
The second is to understand that it's not going to be miserable. In fact, it's going to be a LOT of fun.
When you exercise you feel awesome. Sure, the weight comes off. But you also feel stronger. You're more alive. You can meet the demands of your day SO much easier.
How is that miserable?
And when you start eating healthier the same thing happens. It really, really is true: you are what you eat.
Now, take a second and really think about that.
What you are putting in your mouth is what your body is using to regenerate itself with all the time.
If you're eating crappy food...
Get the picture
But don't worry, I've got a really cool and inexpensive resource for you to help you out BIG TIME with your healthy eating.
My partners over at Prograde Nutrition have created this 197 Healthy and Delicious Fat Burning Recipes ebook. It's only $4.95 and I highly recommend it to make healthy weight loss much easier on you.
http://kristylee.getprograde.com/197-healthy-recipes.html
Your Trainer,
Kristy Lee Wilson
PS - Again, if you've been looking for easy-to-make recipes that fit into your healthy weight loss plan then look no further.
http://kristylee.getprograde.com/197-healthy-recipes.html
Contact me
The Importance of Multi-Vitamins
11/05/10 23:34 Filed in: Nutrition | Supplements
Bottom line: Many people just aren't meeting the Recommended Daily Allowance (RDA) of vitamins and minerals. And even people that eat plenty of fruits and veggies don't either, thanks to current farming practices and mass food production.
And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."
(Check out the study on their website here: http://tinyurl.com/jama-vitamins )
Additionally, a high-quality multi-vitamin supplement may help:
- To prevent diseases
- Get the RDA of vital nutrients
- Combat nutrient deficiencies in foods
- Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.
Your Trainer,
Kristy Lee Wilson
PS - You can see all the natural ingredients they use to make VGF 25+ at
http://kristylee.getprograde.com/vgf25-free-trial.html
Questions?
Contact me
And here's a really interesting study from the Journal of the American Medical Association that states, "it appears prudent for all adults to take vitamin supplements."
(Check out the study on their website here: http://tinyurl.com/jama-vitamins )
Additionally, a high-quality multi-vitamin supplement may help:
- To prevent diseases
- Get the RDA of vital nutrients
- Combat nutrient deficiencies in foods
- Promote consistent nutrient intake
Long story short: A great way to provide your body with the nutritional foundation you need each day is a Whole Foods based multi-vitamin. I'm a proud Prograde Nutrition partner and they have a terrific product called VGF 25+ that is made from 25 veggies, greens and fruits.
The best part is you can try Prograde's VGF 25+ for FREE! (There's just a small S & H charge)
Hope this info helps you out. I'll be back with more quick tips to help you meet all your health and fitness goals.
Your Trainer,
Kristy Lee Wilson
PS - You can see all the natural ingredients they use to make VGF 25+ at
http://kristylee.getprograde.com/vgf25-free-trial.html
Questions?
Contact me
How To Create An Exercise Plan You'll Stick To
07/05/10 20:20 Filed in: Fitness
Don’t be drastic
Making an exercise plan is great, but let’s be realistic. If you’re not a runner and try to run 5 miles a day, every day, you’ll find it hard to stick to the routine. You should start small and make gradual increases to your exercise plan. Start by working out 30 minutes a day, three days a week. Once you’ve stuck to that for a few weeks, then start working out for longer periods, harder workouts, or more days. Sure, your progress may be slower to start with, but you’re more likely to actually continue progressing.
Have some fun
Treadmills and stair machines are great ways to burn calories fast. They’re also great ways to get bored and stop going to the gym fast. If you’re bored and in pain, you’re much more likely to make excuses to skip your workout. Try new things until you find something you like. If you’re having fun while you work out, you’re much more likely to keep doing it.
Give yourself a reward
Is there a great new outfit you want, or an electronic device you just can’t live without? Develop a reward system for yourself, e.g. ‘if I stick to my workouts for two months, I can buy that outfit’. If this doesn’t work, try smaller rewards for smaller achievements like ‘if I work out three times this week, I get to see a movie’. If you find you’re rewarding yourself without achieving your goals, get someone you can depend on to hold you accountable.
Bring along a friend
People who work out with a buddy are a lot more likely to stick with an exercise plan. If you have a work out date set up, you’ll feel bad if you cancel it, so you’re more likely to go. You also have the benefit of a voice of encouragement pushing you along. Lastly, having someone there to talk to will make the time fly by faster and you’ll get bored less quickly.
Mix it up
We already know that getting bored can keep you from going to work out. Even if you really like a certain physical activity, you’ll probably still get bored with it eventually. Instead of doing the same exercise every time, find several activities you like and alternate them.
Get a personal trainer
Personal trainers are people you pay to not only develop the best exercise plan for your body and goals, they also help you stay on track by giving you tips, motivation, and are there to hold you accountable. Yes, personal trainers can be expensive, but if you’re serious about losing weight and sticking with it, it may be worth it to trim fat in other areas of your budget. Plus, that money you spent will be more of a motivator to keep going.
Being healthy isn’t easy; and it will take a little time, but if you find a workout plan that works for you, you’re well on your way to a healthy, fit new you.
Get Fit and Stay Fit!
Kristy Lee Wilson
Contact me
The Domino Effect
01/05/10 20:12 Filed in: Fitness Tips
Regular exercise makes it easier to eat healthy. Just as healthy eating makes you more likely to exercise.
It's the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Contact Kristy
It's the domino effect. When you begin to make a positive change in one area of your life other areas will soon follow.
Remember, while nutrition is vitally important for weight loss, true results are achieved through a combination of both nutrition and challenging, progressive exercise.
Contact Kristy
7 Reason's Why You Can't Lose Weight
20/04/10 17:51 Filed in: Weight Loss
Blocker #1: Your Mind
Your mind is your number one ally when it comes to achieving your goals. However, until your mind has been programmed for success, it will do more to derail your efforts than to help you.
- Take a few moments each day to visualize yourself at your ideal weight. Imagine how it feels to look the way you've always wanted.
- Protect your mind from any negative self talk. If a negative thought comes to mind, immediately reject it.
- You want to be thin and fit, and yet you think of yourself as out-of-shape and fat. Re-program your mind to think of yourself as fit and attractive, and you will be well on your way toward achieving your goal.
- Give up the belief that you can't achieve the body you've always dreamed of. See it first in your mind, and then in the mirror.
Blocker #2: Your Fear
Change makes most of us nervous – even if it is a change in the right direction. You may not be consciously aware of the fear you have of getting into shape. Until you conquer this fear, your weight loss efforts will be blocked by self sabotage. Professional speaker and author, Anthony Robbins, has outlined three specific beliefs that you must have in order to conquer your fear and instantly create a lasting change.
- Believe that something MUST change. You can't be wishy-washy about it. You can't be considering it. You can't even be pretty sure about it. You've got to be rock solid.
- Believe that YOU must change it. You can't pass the buck of responsibility and expect to lose weight. It's on your shoulders. Other people will prove to be great assets in your journey, but in the end you are the one who is going to make it happen. You have to want this weight loss enough to make it your personal mission.
- Believe you CAN change it. You may have failed in the past, but that doesn't matter. When you put your mind to it, you're able to do amazing things. Do you believe that you are capable of losing weight? Once you own the belief that you can, you'll be unstoppable.
Blocker #3: Your Excuses
Your excuses for being out-of-shape are getting old. An excuse takes less immediate effort than an action, but in the long run the action taker always has the advantage. Don't allow excuses to ruin your life any longer.
- Don't skip out on your responsibilities with excuses, instead expect more from yourself.
- Focus on the big reason why you are losing the weight. Make a list of the benefits you'll enjoy once you achieve your goal, and read them first thing each morning.
- Remember that you can only have two things in life: excuses or results. Which do you want?
Blocker #4: Your Commitment
How many times have you tried to lose weight, only to give up a week or two later? We live in a commitment-phobic world, so it's no wonder that you routinely abandon your goals. If you truly want to lose weight then your commitment to the process is a must.
- The margin between success and failure is bridged by your commitment. Don't give up until your goal has been achieved.
- Treat exercise with the same importance as a work meeting, and you'll never skip it at the last minute. Find three available 60-minute time slots in your schedule and mark them (in pen) on your calendar. Now stick to your schedule.
- If you don't give up, then you'll never fail.
Blocker #5: Your Diet
If you consistently eat the wrong food, then you're weight loss efforts will all be in vain. To put it bluntly, you need to stop eating junk. Processed foods, refined sugar and high fructose corn syrup do not belong in your diet if you want to be in great shape. Cut these items out of your diet and replace them with real whole foods like lean meats, vegetables, whole grains, nuts and fruits.
- Don't eat processed foods. Even though processed foods are accepted by our society, they contain tons of chemicals and empty calories that will make you sick and fat.
- Fat contains twice the caloric density of protein and carbohydrates, so make sure to limit the amount that you consume. Eat lots of lean proteins and wholesome carbohydrates from plants and whole grains.
- Vegetables, whole grains, fruits, nuts and seeds are filled with fiber and antioxidants which are vital for healthy weight loss. Snack on these instead of packaged treats.
Blocker #6: Your Patience
It takes time to transform your body from fat to fit, even though you want it to happen overnight. Remind yourself that it took time to put the weight on, so it will take time to take the weight off. When you find your patience wavering, or when you encounter a frustrating plateau, do the following:
- Review your goal. Is it specific and measurable? Is it small and attainable, rather than monumental? Focus on your goal when the going gets tough.
- Make each workout a new experience. Challenge your body with different resistance, new exercises and a varied pace.
- Remember that anyone can have one great workout, but that won't get you the body you want. The only way to achieve your goal is by consistently exercising and eating right, plain and simple.
Blocker #7: Your Support
People who exercise alone are less challenged, less accountable and are more likely to fail. It makes sense. Who would rush to the gym if no one is was waiting for them? Who would push themselves if no one was paying attention? Exercising alone is a recipe for disaster.
- Find a workout partner who is in better shape than you, or better yet, work with me, your local fitness expert, to guarantee your results.
- Surround yourself with supporters! I am passionate about seeing you achieve results - don't waste your time, energy and effort on mistakes. I'll be in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement when you need it most.
Get serious about your results and begin the last weight loss program that you'll ever do.
Kristy Lee Wilson
Contact me
April 2010 Kick Ass Woman of The Month
18/04/10 12:26 Filed in: Media / Interviews
I have been given the honor of being named April 2010 Kick Ass Woman!
Check out my Interview with EAS Spokesmodel Candice Kay.
Kristy Lee Wilson - April 2010 Kick Ass Woman
Kristy Lee Wilson
Contact me
Check out my Interview with EAS Spokesmodel Candice Kay.
Kristy Lee Wilson - April 2010 Kick Ass Woman
Kristy Lee Wilson
Contact me
The Dynamic Duo of Real Fitness?
09/04/10 18:52 Filed in: Fitness
Recently I met an amazing fitness professional by the name of Joey Atlas.
After some discussion Joey and I decided that we should team up, put our heads together, and create some top quality fitness items - such as workout DVDs, a free monthly podcast, and much more!
Joey wrote a blog post about our new partnership and boy did it get some interesting responses!! WOW!
At first some of the responses were disappointing, but as time went on they actually became quite entertaining which is why I want to share it with you. You’ll see what I mean when you read the comments below the post...
The Dynamic Duo of Real Fitness?
Let us know your opinions!
We are really looking forward to sharing with you some great stuff really soon!!
Kristy Lee Wilson
After some discussion Joey and I decided that we should team up, put our heads together, and create some top quality fitness items - such as workout DVDs, a free monthly podcast, and much more!
Joey wrote a blog post about our new partnership and boy did it get some interesting responses!! WOW!
At first some of the responses were disappointing, but as time went on they actually became quite entertaining which is why I want to share it with you. You’ll see what I mean when you read the comments below the post...
The Dynamic Duo of Real Fitness?
Let us know your opinions!
We are really looking forward to sharing with you some great stuff really soon!!
Kristy Lee Wilson
SEXY Magazine Interview
08/04/10 10:04 Filed in: Media / Interviews
I was recently interviewed by EAS Spokesmodel Candice Kay for SEXY Magazine Online.
Check out the interview below:
Kristy Wilson - Model Interview
Check out the interview below:
Kristy Wilson - Model Interview
Kristy Lee Wilson & Joey Atlas - Easter Playground Workout
05/04/10 16:32 Filed in: Fitness Videos
A sneak peek of myself and Joey Atlas working out on the Playground as we finished off our Big Easter Workout Session yesterday... MUCH MORE to come from the 2 of us... Stay tuned
Kristy Lee Wilson
Contact me
Kristy Lee Wilson
Contact me
2 Little Known Fat Burning Facts
23/03/10 19:03 Filed in: Nutrition | Supplements
Carbs, carbs, carbs. That's what everyone seems to want to talk about. How do I avoid carbs?
Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"
Now THAT is the right question.
You see, Protein is where it's at. Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?
2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein
Good sources of Lean Protein come from foods such as:
Fish, eggs, poultry, lean beef...
But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.
If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.
My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.
You see, not all Protein powders are created equal. Prograde Protein: - Delivers unparalled purity through low-temperature mirco-filtering - Is naturally sweetened with Stevia - Contains 5.3 grams of branch chained amino acids per serving - Mixes instantly with just a spoon - Enhances absorption and digestion via lactase and Aminogen digestive enzyymes
Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible. Now that it’s here, I can’t recommend it highly enough.
Yours in health,
Kristy Lee Wilson
PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.
PPS - I am a Prograde Nutrition partner
Well, what you should be talking about instead is, "How do I get more lean Protein into my eating plan?"
Now THAT is the right question.
You see, Protein is where it's at. Check out these two little known facts about protein:
1) Protein requires more calories to digest than carbs or fat. This is called the "thermic effect of food." In other words, your body uses more calories to digest protein than other nutrients. Pretty sneaky, huh?
2) Protein provides satiety. That's a fancy way of saying you feel fuller for longer when you eat protein
Good sources of Lean Protein come from foods such as:
Fish, eggs, poultry, lean beef...
But some people have trouble eating enough protein each day. Some people would like it to be more convenient for them.
If that's the case with you then I have VERY good news. And it's news I've been waiting to tell you for some time now.
My buddies over at Prograde Nutrition have finally released their pharmaceutical quality whey protein.
You see, not all Protein powders are created equal. Prograde Protein: - Delivers unparalled purity through low-temperature mirco-filtering - Is naturally sweetened with Stevia - Contains 5.3 grams of branch chained amino acids per serving - Mixes instantly with just a spoon - Enhances absorption and digestion via lactase and Aminogen digestive enzyymes
Look, I've been waiting patiently for Prograde Protein to come out. But as usual, Prograde just would NOT release this product until they could get it as close to perfect as possible. Now that it’s here, I can’t recommend it highly enough.
Yours in health,
Kristy Lee Wilson
PS - Prograde Protein is NOT just some run of the mill protein powder you can find anywhere. They've really hit a home run with this one.
PPS - I am a Prograde Nutrition partner
197 Healthy And Delicious Phat Burning Recipes
15/03/10 23:14 Filed in: Nutrition
This is EXACTLY why I love partnering with Prograde Nutrition. They want what's best for you. Unlike supplement companies that feed you blatant lies and exaggerations, these guys just tell you the truth.
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
http://kristylee.getprograde.com/prograderecipebook.html
Yours in health,
Kristy Lee Wilson
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...phat burning recipes you can imagine. And it's less than 5 bucks. Grab your copy RIGHT NOW at:
http://kristylee.getprograde.com/prograderecipebook.html
Contact me
They know that supplements have their place in health and fitness. But they also know - and preach - that eating whole foods is the center piece of your nutrition plan.
And to prove it they just came out with this awesome little ebook called "197 Healthy And Delicious Phat Burning Recipes" that will make your life a whole lot easier.
The best part? It's only $4.95 because they think - and so do I - that it's just too important for you not to get your hands on.
Look, I know most people think eating healthy means bland and boring meals. That is absolutely, positively FALSE.
Get a copy of Prograde's "197 Healthy And Delicious Phat Burning Recipes" and taste for yourself.
http://kristylee.getprograde.com/prograderecipebook.html
Yours in health,
Kristy Lee Wilson
PS - You're literally just moments away from discovering some of the most delicious...easy-to-make...phat burning recipes you can imagine. And it's less than 5 bucks. Grab your copy RIGHT NOW at:
http://kristylee.getprograde.com/prograderecipebook.html
Contact me
Top 5 Exercise Excuses
10/03/10 16:40 Filed in: Fitness
According to the Centers for Disease Control and Prevention more than 50% of American adults do not engage in the required amount of physical activity for health benefits, and 25% of adults are not active at all.
That’s a lot of people making excuses! Constantly making excuses for things will never get you anywhere in life. It is time to ditch the excuses and find the real reason behind not wanting to do the things you are making excuses for.
Here are some of the excuses I hear most often when it comes to people not wanting to exercise. Maybe some sound familiar to you, or maybe you’ve even used some of them yourself.
1. I don’t have time to exercise.
People will always find time to do something they enjoy doing. Saying you don’t have time to exercise is just an excuse to get out of doing something you can’t be bothered doing. Now, I’m not saying that you are not a busy person. Maybe you are. But I am pretty certain that almost every person can find 30-60 minutes somewhere in the day, to exercise. Make an appointment with yourself to exercise.
2. There is no gym close to my house
You can get in great shape without ever stepping foot into a gym. Buy a set of dumbbells and some resistance bands so you can exercise at home. Stability balls are another great ‘home gym’ piece of equipment. An at home cardio workout only requires a good pair of running shoes, a jump rope, or even bike. No gym? No excuse!
3. I don’t know how to exercise
Exercise is not rocket science. If you really have no idea how to be active then ask a friend who exercises regularly for some tips, or hire a personal trainer. There is absolutely no reason why people can’t engage in some form of physical activity. Unless your doctor has specifically told you that you should not exercise at all, start by taking a jog or a walk around the block. There are also hundreds of exercise DVD’s and workout videos available that will take you through entire workouts based on your fitness level and goals.
4. I have no energy to exercise
Of course if you sit around all day doing nothing you will feel lazy. I know for me, the less I do, the lazier I feel throughout the day. Exercise has been shown to increase energy levels and leave people feeling better about themselves and more energized. Get up off the couch and get moving. Start with just 10 minutes of activity each day. Soon you will have the energy to do more.
5. I have no one to work out with
Do you really need someone to workout with? For most of us it would be nice to have some company. What will happen to your motivation though if your workout partner is not as motivated as you when it comes to exercise? What if they start skipping workouts and you’re left to workout on your own anyway? Would you stop too? Unless you have someone you know is totally committed to exercising with you, you really don’t need a workout partner. If you absolutely cannot workout alone … hire a trainer, participate in an exercise class, or take your furry friend for a walk.
As you can see, there are solutions to each of these excuses. Don’t let excuses get the better of you and keep you from reaching your goals. Focus instead on the benefits you will get from engaging in a regular exercise routine. You will be thankful you ditched the excuses in the end.
Kristy Lee Wilson
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Kristy's Favorite Upper Body Exercise
01/02/10 16:20 Filed in: Fitness Videos
Where Did The Time Go?
09/01/10 17:51 Filed in: Fitness
At least that's what they tell themselves .
I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there's little left over for workouts.
Below are some tips to help you escape the time crunch excuse in three easy steps:
Step One: Schedule Your Workouts: You've heard this before, and it makes so much sense. If you treat your exercise time with the importance of a work meeting then you'd never skip a workout and you'd be in amazing shape.
While the scheduling concept is brilliant in its simplicity, you have to put it into practice to reap the benefits. Pull out your calendar and a pen. Don't laugh, I'm serious! Just do it. If you want to get into shape it starts with committing to a revised
schedule with a set exercise time.
Identify three 40-minute time slots and mark them on your calendar. That is when you'll exercise.
Remember this: if the thought that you should exercise this week is floating around in your head, but you haven't anchored it down to a specific time and date, then it will quickly disappear.
Step Two: Get the Most from Each Minute: The days of endless, mind numbing cardio are over. A great workout can take place in under an hour, when done correctly. The idea is to burn more calories each minute. This is done through short, intense bursts of exercise.
Use the following three tips to bring your routine up to the next level:
1. Be Unstable: Use your entire body, and target your core, by performing exercises that engage stabilizing muscles. To do this use an exercise ball, a balance board, a balance disk, or you could simply stand on one leg.
2. Add Resistance: The more resistance that you incorporate with your routine translates into higher intensity and more calories burned. Some ideas for adding resistance include: carrying dumbbells while doing lunges, wearing a weighted vest while walking or jogging, or putting a weight between your feet while doing leg raises.
3. Use Intervals: Interval training is an amazing tool for creating short yet effective workouts. Don't worry, it's not complicated. Interval training is simply alternating between different short bursts of activity.
Here's an example: Let's say you want to focus on your legs and abs and to also get an effective cardiovascular workout. This would be a great interval routine for your goals:
* Lunge while curling dumbbells, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Squat while pressing dumbbells overhead, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Crunches on an exercise ball, 15-20 repetitions
* 30 seconds of intense cardio: sprint, jump rope, or jumping jacks
* Leg raises off the end of an exercise bench, 15-20 repetitions
Step Three: Twice the Results in Half the Time: What if I told you that I have a proven way to deliver twice the fitness results in half the time? It's simple really...
When you attempt to lose weight or meet a fitness goal on your own, the odds are stacked against you. Sure, you could do it over time – but it's a long and lonely road. A road lined with detours that threaten to undermine your progress.
When you start a program with me, you suddenly have the upper hand on weight loss. You have me in your corner, coaching you each step of the way, keeping you accountable to workouts and giving you that dose of encouragement went the going gets tough.
And I'll be the one congratulating you when your goal is met.
Contact me today to get started on a fitness program that will put exercise firmly on your calendar, and results squarely in your future.
Kristy Lee Wilson