Goal Setting for Fat Loss!

Posted by Tamara Kosaba

How to set fat loss goals and achieve them!

If not let's talk about why it is critical to achieving your goals.

Research has proven that people who set goals, write them down are much more likely to achieve their goals than people who just talk about what they want.

Achieve your goals this year, learn how to get your goals and not just set them!

Decide what you want for yourself,

Why do you want it?

How will your life change when you accomplish this goal?

Have you tried before?

What were your strengths and what were the obstacles?

How will you overcome those obstacles?

Who will support you on your fat loss journey?

Who may try to sabotage your goal?

How will you handle these people, what will you say or do?

Who will support you and how will they help you?

After you have answered these questions, develop your plan of action.

What are three things you can do everyday that will take you one step closer to your goals?

1. Write down what, when and how much I eat at www.fitday.com

2. I will drink a cup of water before each meal or snack

3. I will make a shake for breakfast

These people set and achieved their fat loss goals!

What did they do?

A customized nutritional plan and they got the support they needed to succeed!

This could be you!

  • Are you tired of being overweight?
  • Are you frustrated with your lack of success with other programs?
  • Do you want to fit into normal sized clothes?
  • Do you want a flat, sexy stomach

Get started today on your program!

14 Day Jump Start to Fat Loss

This program is for moms who are struggling to lose weight who want step by step instructions on how to get their bodies back.

Discover common mistakes moms make when trying to lose fat.

Learn how to increase your metabolism

Learn how to manage your hunger and stop the cravings!

Support your fat loss by giving your body the nutrition it needs

Quick meals and snacks that help you eat regularly and avoid the mid-day crash

This program includes

  • 1 hour phone consultation
  • Nutritional products recommended based on your goals and your lifestyle
  • 30 Day fat Loss Workout for busy moms
  • Weekly 30 minute coaching call
  • Email access to ask Tamara any questions you may have
  • Awesome bonuses from top fitness professionals!!

To book your complimentary consultation call Tamara Kosaba at Amazing Mom's Fat Loss 604-783-6022

Discuss your goals and discover how the "14 day Fat Loss Jump Start Program" will help you get the results you want for 2011!

All nutritional products have a full 30 day money back guarantee.

100% Money Back Guarantee if you are unhappy with the "14 day Fat Loss Jump Start Program" for any reason!

Leave a comment and tell me what  your goals for 2011?


10 Best Fat Loss Tips for Moms

Posted by Tamara Kosaba

1. Skip the bagel and cream cheese and eat a healthy breakfast!

Try my favorite easy and fast morning shake.

*  1 cup ice
* 1 cup purified water
*  2 scoops of vanilla isalean shake
*  1 scoop of orange "Want more energy"

Isalean shakes are high in nutrition and low in calories at 253 calories per serving

There is chocolate or vanilla shake, (click on vanilla shake to learn more)  my favorite is vanilla with the orange "Want more energy"! Yum!

Blend and drink!

2. Every meal and snack should contain:

A) Lean protein (egg and egg whites, turkey, low fat cottage cheese, Greek yogurt and whey proetin shake.

B) Complex carbohydrates: 12 grain bread, oatmeal, high fiber, berries, spinach.

C) Good fat: Nuts, natural nut butters, freshly ground flax seed, buy the flaxseeds and grind
fresh flax as you need. I use a coffee grinder.

3. Drink water and lots of it!! Did you know that when you are dehydrated it makes it more difficult for your body to burn fat!

4. Eat regularly, no skipping meals!

Keep your metabolism up by eating high quality food regularly!
Aim to eat every 3-4 hours.

5. Be prepared! Plan what your meals will be and always carry snacks with you.

Easy snacks to travel well are cut up veggies & almonds.

I also always carry a meal replacement bar in my purse just in case!

I have tried many bars, don't waste your money on bars that are expensive and taste gross!
Check out isaleans bars, my favorite are the chocolate cream crisp! Click on isaleans bars to learn more.

6. Journal, take the time and you will be amazed at your progress.

My most successful clients record their food intake regularly.

Recording food allows you to make changes in your diet.

7. Get your sleep, decreasing your beauty sleep will only hinder your efforts at reducing belly fat.

8. Take your before picture!! I know the idea of putting on a bathing suit is not very appealing.

The reality is if you see what you body looks like you will be more motivated to improve it.

A picture does not ly and it is a great reminder why we don't want fast food or why we do want to get to the gym!!

When you take your next picture in 4 weeks you will be amazed and happy to see the changes that have taken place!

9. MOVE! Yes, anything is better than nothing.

Can't get to the gym, too cold outside? March or jog on the spot while you watch tv!

Do you need a workout that you can do at home with no equipment?

No problem sign up for my free ebook on the right hand side, there is tips and workouts for you to use at home or the gym.

10. Figure out who will support you and help you on your journey.

Get a close friend to join you on your new path, ask for your husbands help or I would be happy to support you on your fat loss journey.

If you would like some accountability, post your goals here and I will help you reach your goals!

What are your goals for 2011 and how will you reach them?

Leave me a post:)


Quick dinners that speed up fatloss!

Posted by Tamara Kosaba

Broiled White Fish with Brown Rice & Veggies

This is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.

Servings: 2

Here's what you need:

2 fillets white fish

1 teaspoons olive oilHealthy Dinners for moms

1 lemon

seafood seasoning


1/2 red bell pepper, cut into bite-sized chunks

1/2 cup broccoli florets

2/3 cup brown rice, cooked

2 Tablespoons salsa

Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.

Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.

Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.


Moms Fat loss Program

How would you like to be 50 pounds lighter 12 months from now?

50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.

If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.

Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.

Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.

Don't skip meals! Skipping and saving up calories for a big dinner? This only slows your metabolism down and causes your body to store more calories! If you are in a rush, don't skip meals! Do what I do carry a meal replacement bar or have a quick healthy shake that tastes good and is fast and easy to make! No milk required!

For more information on the bars or shakes just click on link above!

Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.

Jog or walk for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true. If you are not quite there start with marching, jogging on the spot while you watch your favorite tv show!

Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.

Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.

Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.

Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for? For those interested I have only a few spots left for one on one training and I also offer coaching via the phone and email. All your workouts will be sent to you, we will set up a program that works for you and your schedule and activity level. Every workout is customized to your needs and how you will be working out.  Not sure if this is for you? Call Tamara for a no obligation consultation to help you get started for the new year. Find out more about Tamara and let her know what you are looking for click on the link AMF Coaching Forms.

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation. Contact me at 604.783.6022 or email using the contact me button at the top of the screen!

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?

I look forward to your success!



Parties, office lunches, lingering chocolate and baked goods.

Are you feeling tempted or worse yet is your waistband expanding?

If you are suffering from Christmas food overload here are a few tips to avoid gaining the holiday 5 pounds.

1. Eat breakfast, ensure that you jump start you metabolism for the day.

2. Pack healthy snacks that you can snack on before the holiday lunch.

Easy snacks are sliced apples with natural peanut butter, almonds and sliced veggies or fruit.

I personally travel with almonds, an apple, water and a meal replacement bar. Check out the shakes and bars I

recommend to my friends and family. They are gluten free, trans fat free, high quality meal replacements that make losing weight easy!

3. Stay hydrated, drink a cup of water before you eat your meals.

4. Remember your portions sizes,

* Fill up on raw veggies and fruit,

* Add a lean protein that is the size and thickness of the palm of your hand,

* The size of your fist for carbohydrates ie. rice, potates, pasta

5. Create a plan, what will you eat before your party or lunch so you don't arrive ravenous.

I always have a quick shake so I am satisfied and my body has what it needs so I don't go crazy on the processed foods.

6. Keep your hands busy with a drink like soda water and a splash of cranberry.

7. Remember drinks add up calories fast, so careful with the holiday cheer

8. Wear tight pants with a baggy shirt, stay away from the comfy expandable waist pants!

8. Last but not least keep your goals for your body and health clear in your mind!

If you really want more willpower, motivate yourself by trying on your bikini and take a picture.

Keep it handy, when you feel like giving up and want to binge on all the high calorie, high fat christmas foods, take a peak to remind yourself why!

Guaranteed it will keep you in check!

Little steps everyday will help you lose the fat and make you feel in control of your body.

Be prepared, eat regularly and indulge in a few of your favorite christmas treats!

When you approach the holidays with a plan and a goal you will be thrilled when your jeans are loose and not tight when Christmas is all over!

If you want additional tips on losing fat and improving energy sign up for my free ebook on the top right corner.

Let me know how you handle all the christmas temptations!

What have been your challenges?

I would love to hear from you, please post a comment below.