Sep
15

Fat Loss Jedi Mind Trick For Busy Moms

Posted by Tamara Kosaba

Here's a tip for Busy moms and kid's alike.

When you are eating, pay attention.

Sounds simple, but how often do you snack in front of the T.V. or eat your dinner while in rush hour traffic?

Research has shown that you will eat more food while watching T.V. or working at your computer than if you sat and focused on your meal!

In a hurry and need to eat on the run?

Do your waistline a favor and Give yourself 5-10 minutes to sit down and enjoy your food!

This will also help reduce stress (which also helps decrease belly fat!) and increase your productivity!

Make the time to nourish your body and brain, your waist line will thank you:)

Paying attention means eating when you are hungry and stopping when you are full.

It means never eating just to eat, but rather because your body needs it.

Do this and you will quickly reach your ideal weight.

Take a minute and answer these questions:

1. How often do you find yourself eating on the run?
2. Do you remember what you eat or how much?
3. How many times a week do you sit down to eat with your family?

How will you make more time for yourself this week?

Share your challenges and solutions of being a busy mom and eating on the run!






Sep
15

Healthy P&J For Kids

Posted by Tamara Kosaba

Not all PB$J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.

If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.

However, if you make this recipe,

Sprouted grain bread
True peanut butter made from one ingredient: peanuts
Fruit preserves that are naturally sweetened with fruit juice rather than sugar,
Or Better Yet
Sliced Strawberries

The result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.

Your kids will love the fun twist of having their sandwich grilled and stuffed with banana slices!

Servings: 1 Here's what you need:

Sprouted grain bread
1 Tablespoon pure peanut butter (no added sugar or corn syrup)
1 Tablespoon natural fruit spread (no added sugar or corn syrup)
1/2 of a banana, sliced

Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.

Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein.






May
19

Bridging Mind and Body for Busy Moms

Posted by Tamara Kosaba

Jon Gabriel was stuck.

At nearly 410 pounds, he had tried every diet imaginable – with no luck.

No matter what approach he took to lose weight, his body would fight him, and he would inevitably end up heaver than before.

Then one day he had a light bulb-over-the-head "ah-hah" moment: His body wanted to be fat, and as long as it wanted to be fat, there was nothing he could do to lose weight.

If you've struggled for any length of time with weight loss, then you know the frustration that Gabriel felt in that moment. He was at war with his body.

In the two years following Gabriel's "ah-hah" moment, he lost over 220 pounds naturally, without surgery or counting calories. His incredible journey is recounted in his book The Gabriel Method.

One of the key components to his success was that he identified and addressed the mental and emotional reasons that his body felt safe being overweight. Once these issues were eliminated, the weight began to fall off.

The Real Reason You Can't Lose Weight
According to Gabriel, your body wants to be fat anytime it decides that being fat is the best way to keep you safe. Once your body understands that being thin is the best way to keep you safe, your body will want to be thin and the weight will fall off.

This all ties into our survival instincts to protect us from starvation, freezing to death or being eaten.

In our modern world you have different worries than being chased by a lion, but even modern stress about paying your bills create the exact same chemical signals that are produced when you are starving or freezing. This convinces your body that you need to be fat in order to be safe.

When you approach weight loss from the outside in, you overlook mental and emotional threats that can confuse your body into thinking that being fat can help keep you safe. Here are four such threats:

Fear of Scarcity: When you spend your time in fear that you don't have enough money then you send a message to your body that resources are limited. The only resource that your body recognizes is food – and storing fat is how your body saves up.

Emotional Obesity: At a subconscious level you may have the association that being fat makes you feel safer, or that it is serving another emotional need. In this case your body is simply trying to protect you; it is making you feel safer emotionally.

Mental Starvation: Though your body only recognizes physical starvation, you can also be suffering from emotional or mental starvation. This could be a desire for love, joy, fun, intimacy, or a deeper spiritual connection. Any mental or emotional longing can send the same chemical signals in your brain that physical starvation causes.

Dysfunctional Beliefs: If you believe that you were meant to be fat, or deserve to be fat, or if you view weight loss as impossible, then your body will obey by refusing to lose weight. Change your dysfunctional beliefs first and then weight loss will become simple.

Exercise was a big part of Gabriel's remarkable weight loss journey. Once he broke through the mental and emotional reasons for his obesity, his body craved activity.

Are you ready to begin your weight loss journey? I'm here to help.

Call or email today to get started on a program that will transform your life forever – just like Gabriel.






Apr
15

Easy Gazpacho for Busy Moms

Posted by Tamara Kosaba

Gazpacho is a cold tomato-based soup that originated in Spain.

What better time to enjoy a chilled or warmed up bowl of gazpacho!

Use fresh ingredients for the best possible taste.
Servings: 6

Here's what you need:

  • 3 cups tomato juice
  • 1/3 cup red wine vinegar
  • 1 Tablespoon olive oil
  • 2 large tomatoes, quartered
  • 1 cucumber, peeled and cut into chunks
  • 1 small onion, peeled and quartered
  • 1 sweet green bell pepper, seeded and quartered
  • Dash of hot sauce
  • Fresh ground salt and pepper to taste
  • 2 tomatoes & 2 cucumbers chopped for garnish
  1. Place all of the ingredients, except tomato and cucumber garnish, in a high speed blender.
  2. Turn on high speed for 40 seconds.
  3. Chill the soup for 30-60 minutes.
  4. Place chopped cucumber and tomato in each serving dish and fill with soup.
  5. Serve immediately.

Nutritional Analysis: One serving equals: 85 calories, 2.5g fat, 15g carbohydrate, 2.5g fiber, and 3g protein.






Apr
15

Faster Fat Loss Results For Busy Moms

Posted by Tamara Kosaba

4 Tactics for Faster Results

Have you ever been frustrated over a lack of results from your workout routine?

If so, you are in good company. Even the most seasoned athletes experience times when their results plateau.

When you continue to put in the same effort day after day with little or no results it is safe to say that you've hit your own fitness plateau.

Your body adapts quickly to any repetitive routine. The definition of 'insanity' is to do the same thing over and over while expecting

different results. This holds true for your workouts. When your results stop then it's time to do something new.

I have good news - the following 4 tactics are guaranteed to crank your workouts up to the next level and to deliver the fast results you want.

Tactic #1: Focus on Negatives

Each time that you do a weight lifting repetition you are utilizing three types of strength.

These are:

  1. Positive strength: the motion of lifting the weight.
  2. Static strength: holding weight in a contracted position.
  3. Negative strength: the motion of lowering the weight.

Most people completely miss the benefit of the negative in each repetition by allowing the weight to drop quickly with little control.

It is understood that the negative portion of a repetition is just as important as the positive portion, and possibly more important.

Focus on the negative portion of each repetition by lowering the weight very slowly.

Concentrate on the negative contraction, and make each repetition count.

If you are advanced, then use a training partner to assist you in moving heavier-than-normal weight into a contracted position, then lower it very slowly.

Another way to utilize negative repetitions on a machine is to lift the weight using two limbs but then lower it with just one.

For example, use both legs to lift the weight on a leg extension machine, but then lower it back down slowly using only one leg.

Tactic #2: Do a Drop Set

Drop sets have long been used to fight off exercise plateaus.

This technique is great for adding muscle strength, endurance and for increasing the cardiovascular benefit of your workout – resulting in more fat burn.

Here, in a nutshell, is how to do a drop set:

When you perform an exercise to exhaustion, don't stop there. Drop the weight by 80% and do another set.

You could take it a step further by dropping the weight twice, making it a double drop. Or drop the weight three times for a descending drop set.

Use this technique only once or twice per workout, on the final set of the exercise.

Tactic #3: Modify the Exercise

There are certain exercises that are considered 'staples' in the gym.

The squat. The lunge. The chest press. The shoulder press. The bicep curl. You get the idea…

While you shouldn't throw these exercises out the window, find creative ways to modify the familiar motion in order to challenge your muscles.

Try these exercise modifications:

  • Squat on a Bosu ball or balance board.
  • Place a weighted bar across your shoulders and do walking lunges.
  • Use an exercise ball for chest presses instead of the bench.
  • Do a full squat between each repetition of shoulder presses.
  • Do a shoulder press between each repetition of bicep curls.

Tactic #4: Use Active Rest to turn each workout into High Intensity Interval Training

Every minute of your workout is an opportunity to increase intensity and to burn more fat.

Don't waste precious minutes with long rest periods between exercises.

While it is important to catch your breath if you feel winded, most of the time you would benefit more from an active rest than a passive one.

Perform one of the following activities for 30 seconds between exercises and turn your regular workout into High Intensity Interval Training.

  • High Knees with Alternating Punches:
  • Alternately bring each knee high to your chest in a quick jumping movement while alternating forward punches at shoulder level.
  • Burpees:
  • Start in a sanding position and bend at the waist.
  • Once your hands hit the floor, push your entire body back,
  • extending your legs until they're straight and you're in the push-up position.
  • Go down for a push-up, and when you push yourself up, j
  • Jump slightly to bring your feet back near your hands.
  • Finally, jump in the air with your arms fully extended over your head.
  • Side-to-Side Jumps on Bench:
  • Stand on one side of an exercise bench.
  • Place the foot closest up onto the bench,
  • jump up and switch feet, then land on the opposite side of the bench.
  • Mountain Climbers:
  • Place your hands wider than shoulder-width apart on the ground in a push-up position.
  • Bring one knee to your chest and then back to the starting position, alternate each leg quickly.
  • Side-to-Side Ab Twists:
  • With feet close together, jump and twist your legs left to right – holding your abs tight.
  • Keep a bend in your knees and swing your upper arms with each twist.
  • Jump Lunges with Pop Squat:
  • Start in a lunge position, lunge down then quickly jump up,
  • switching your leg position in midair, land in an opposite leg lunge.
  • Once you've done both legs, jump straight into a squat.
  • Medicine Ball Squat Jumps:
  • With feet wider than shoulder-width apart hold a medicine ball at chest level.
  • Squat down until your knees are at a 90 degree angle.
  • Explosively jump up, raising the medicine ball straight over your head.

If you'd like a sure-fire way to break through your fitness plateau and to melt away unwanted fat,

then contact me for a fitness consultation.

Call or email today – I look forward to hearing from you.