If you are joining us live there is a chat box where you can have a back and forth conversation with us. I’m really interested to see what you think about the live video broadcast and if you find it any more helpful than webcasts or the traditional teleseminars that you may have been a part of.

The thing that I like about the video broadcast is that I can demonstrate an exercise or movement and you can visually see it, rather than me trying to explain it over the phone.

We are really looking forward to answering your questions tonight and plan on doing many more of these live video broadcasts to deliver the best possible quality information to you.

Have an absolutely amazing day!

Scott Tousignant

I hope that you enjoy this meal as much as our family does! There are also MANY HEALTH BENEFITS associated with BARLEY, here are just a few:

1. alleviate diabetes
2. aids to lower cholesterol
3. improved blood sugar levels
4. high in fiber
5. appetite suppressant
6. protect against colon cancer

Have a healthy and hearty day!

Angie

ISSA – C.P.T., B.Ed.

What I love about this meal is you are getting lots of vegetables and protein. I used black beans for protein, however you can add lean ground beef.

I hope that you enjoy the video and give this meal a try!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Clementines are an awesome source of vitamin C, fiber, folate, and potassium. A medium size fruit is only 50 calories and they are the perfect size for little hands!

Excellent as a light snack, very easy to peel…and can also be used up in salads or desserts.

I suggest you put them in a bowl so that they are VISIBLE and easy to grab!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Here are just 7 of the health benefits in a pomegranate:

1. Lower your risk of prostate caner.
2. Anti-inflammatory effects…
3. High levels of anti-oxidants, thereby protecting the body
from free radicals.
4. Great for pregnant moms – very high in IRON.
5. Help to lower your cholesterol and blood pressure over time.
6. Protect your immune system.
7. High in fiber.

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

You, too, can be a very successful eater. Work on these stategies:

If you want to be rock solid in your food choices, rock solid in believing in yourself, rock solid in all aspects of your fit lifestyle – the choice is yours. Tell yourself right now that you are not your past. Tell yourself that you are entitled to eat however you please. If you pass on the donuts at work, and co-workers begin to question you – stand firm. Simply state that you are trying to eat healthier and change the subject. This is about you, not about them.

You should not feel rude for turning down food or a second helping. You have made a conscious decision to take care of your health. You want to have more energy, feel more vibrant, experience more joy in your life. When you are in these awkward situations, keep reminding yourself why this is so important to you. Stay strong and focused. You CAN do this. Each time you are faced with these kinds of situations and stay focused, you will become that much more stronger.

Successful eaters also try to stay as conscious as possible when it comes to food. They stop to think before they eat that chocolate bar… “Will these extra calories fit into my food plan for the week? Or, can I find another way to celebrate this occasion?” I do recommend that you schedule in a treat meal or two during the week. This tactic does encourage you to stick to your plan because you do not feel ‘denied’ of your favorite foods.

I hope that these tips will be useful to you, especially over the holidays. What I strongly suggest is that you begin to imagine you are already at a big gathering with lots of tempting foods…how will you react? Picture how you want the night to unfold. This is very powerful. Visualize the foods you will choose and see yourself passing by those that are not conducive to your fit lifestyle.

Oh, and if you want to get really serious and get some serious results you may want to check out Unstoppable Fat Loss. These audios are packed with the key strategies that will skyrocket your motivation to create a rock solid mindset. You will learn how to transform your thoughts to the actions that will get you closer to your fitness goals. All aspects of your life will brighten. If you don’t have a strong mindset, just how long will your motivation last? This is just where its at folks!

You can do this!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

Do you already have the thoughts that…”Ya, maybe I’ll just wait until the New Year to begin my diet program.” Or, “There is no point in trying to stick to my plan during the holidays since I HAVE TO eat Aunt Pat’s homemade apple pie or I just HAVE TO eat one of her delicious brownies.”

If you are already succumbing to this kind of ‘all or none thinking’ you are setting yourself up to loosen your belt another notch. This is obviously not the direction you want.

What you need is a PLAN before the holiday gatherings and feasts begin. Put your needs first. Keep your goals and visions alive.

How can you turn down Aunt Pat’s desserts without thinking you are offending her?Very tactfully. Acknowledge that the food looks awesome and smells so good. Mention that you know it must have taken her a lot of time to prepare and then say, “I think I’ll pass this time.” You are complimenting the chef, yet putting your needs first.

If you know the menu ahead of time you can go over a plan of action BEFORE the food is literally right under your nose. For example, picture all of the foods that you know you will be exposed to. What do you want on your plate? What is a good portion size for you and your goals? SEE your plate and the food. Now when you are actually in the situation, you will be more in control of yourself. Tell yourself that, “I will fill my plate once, and there is no going back for a refill.”

Keep in mind that you DESERVE the body you are setting out to achieve. Who cares what everyone else thinks! This is about you. You have a mission, and you are setting yourself up to achieve it. What should matter the most is that you are there at the party, you are having fun with family/friends…this is what truly counts. Take the focus off the food.

Oh, and remember there is no perfection…but you CAN MANAGE the holiday spread, instead of the spread grabbing your waistline!

Cheers to YOU, and to the body that you deserve!!

Angie
ISSA – C.P.T., B.Ed.

Download your free meal plan by visiting The Diet Solution Program Six Week Fat Loss Jump Start

Diet and nutrition does not have to be as complicated as you may think. I was hanging out with Isabel recently and pulled out my video camera to capture her #1 recommendation to lose weight through diet.

Diet Made Easy

Isabel’s book “The Diet Solution Program” is not your typical diet book. There’s no quick fix, no starvation, and no food groups that are eliminated in The Diet Solution Program.

You could almost say that The Diet Solution Program is the anti-diet or non-diet book.

Here are some things that I love about The Diet Solution Program

The Diet Solution Program is in my library of nutrition programs to follow and it’s a book that deserves the praise that it has been receiving and it’s a book that I highly recommend.

Many of my colleagues have been talking amongst each other and saying that The Diet Solution Program is a book that they finally can stand behind 100% because they agree 100% with every principle and strategy within it.

Learn more about the book by visiting The Diet Solution Program today.

Also be sure to visit The Diet Solution Program Six Week Fat Loss Jump Start to download your free 6 week meal plan.

I’ll be checking up on you to see how you are doing while following the meal plans laid out in Isabel’s 6 week plan.

Be on the look out for more diet advice this week along with all the foods that I consume and many of my favorite meals.

Have an amazing day!

Empower Your Mind… and Your Body Will Follow

Scott Tousignant

With that in mind, if you want to achieve fast weight loss and keep it off permanently, you need to incorporate resistance training, cardio, and mindset training into your program.

Let’s kick off Diet Week with a question from a fellow Unstoppable Fat Loss reader.

Question: Scott, I really have a lot of respect for you’re opinion that’s why I’m asking for your guidance. I feel lost lately. I have lost about 50 pounds watching calories, but now I want to take it to the next step.

I’m 19% body fat and would like to be more like 15 or 17% body fat and more toned. I attached a photo so you can see where I’m at. I’m just tired of not knowing how many carbs to eat and when to eat them. I could really use a template as to how to go about my day (in terms of breakfast/lunch/dinner and snacks).

Tracey

Answer: Thanks Tracey, I appreciate your question and guarantee that you are not alone in feeling lost. I hope to provide some clarity to the issue. First of all congratulations on your success of melting 50 pounds from your body and congratulations for wanting to take it to the next level. I love to hear you say, ‘I just want to look my best!’ That’s the goal that we should all be aiming for.

Many of the diet programs available involve manipulating carbohydrate intake one way or another. There’s a good reason for this… It WORKS! Let’s take a look at how we can manipulate our carb intake…

Carb Tapering

Carbohydrate tapering implies that you reduce the amount of carbohydrates that you consume throughout the day. The easiest way to do this would be to eat starchy carbs such as oatmeal, sweet potatoes, and brown rice for your first 3 meals of the day and for your remaining 2-3 meals you replace the starchy carbs with vegetables.

Pre/Post Workout Carbs

Another method of manipulating your carbohydrate intake would be to only consume them prior to and immediately after your workout. Consuming carbs prior to your workout will provide you with the energy to perform your best during the session. Immediately after your workout is an optimal time to consume starchy carbs and they will help replenish your energy for the next workout.

Carb Cycling

This is one of the more common practices of manipulating carbs. Basically you choose a set number of days where you will significantly reduce your carbohydrate intake and follow it up with one day of increased carb feeding.

The number of days that you choose to restrict your carbs should be determined by your level of experience. If you are a beginner you may just want to go one day of low carb followed by one day of higher carbohydrate intake.

Angie prefers to go 2 days of reduced carbs and I prefer to go 3 days of reduced carbs followed by a higher carb day.

During the lower carb days I consume starchy carbs during my pre-workout and post-workout meals. The rest of the day it’s fruit and veggies as my source of carbs. On the higher carb days I will still consume starchy carbs during my pre-workout and post-workout meals and then add starchy carbs to my first two meals of the day.

Other forms of carb cycling will have you gradually reduce your carbs for a set number of days ending with one day of absolutely no carbs.

I have experimented with all forms of manipulating carbs and they have all worked for me. Some have been more effective for me than others, but that doesn’t mean that the same program that works best for me will work best for you.

I recommend that you experiment with the different varieties of carb manipulation in order to come up with the solution that works best for you. The good news is that pretty much all of them work.

It’s important to note that the diet program that is going to work best for you is the one that you can stick with.

Here’s a sample of a typical day of eating for me on a low carb day…

Meal 1: 3 whole eggs, green peppers or spinach
Meal 2: (pre-workout): 1 apple and 2 handfuls of almonds

Meal 3: (post-workout) Oatmeal, mixed berries, protein powder

Meal 4: Large Chicken Salad with light dressing or home made salsa.

Meal 5: Same as meal 4. (we always prepare enough food for leftovers)

Meal 6: 3 hard boiled egg whites. 1 handful of almonds

Here are some alternate meals…

For Meal 3: Sweet potato (medium) and 1 can of flaked white tuna

For Meal 4: 5 oz Salmon and mixed veggies such as broccoli, cauliflower, brussel sprouts, and asparagus.

I’ve got to tell you, I’m a creature of habit. I’m pretty boring when it comes to eating. I eat a lot of the same foods every day. It just makes it easier to prepare and I’m less likely to grab for junk. It’s mindless eating in a healthy way. And as I’ve mentioned, we prepare a lot of food for each meal so there is always enough for several meals.

The important thing to consider is that you must master the fundamentals of nutrition for fat loss before applying advanced techniques. If you simply reduce the amount of man made refined food to just 10% of your diet, you will be well on your way to fat loss success.

This aspect ties into your last question about not knowing where to fit beans, lentils, and squash into your diet plan. There is no need to obsess over this. These are healthy natural foods that will provide you with loads of energy and help you burn fat.

I also do not obsess over the exact percentage of my diet which is made up of carbs or protein. This would just stress me out which would make it more difficult to burn fat.

If you want to get really serious I recommend that you eat only natural foods 95% of the time. For example, I eat 6 meals each day which allows me to eat one meal per week that is not so healthy. Every Saturday I eat 7 slices of pizza and a chocolate bar. The rest of the week I don’t put a piece of man made food in my mouth.

I’ve adapted to this style of eating very easily. The one junk meal is more than enough to tie me over. Plus I love how I feel on the days that I’m eating well so it actually becomes addicting.

It’s important to note that I use to hate oatmeal, sweet potatoes, and veggies. It wasn’t easy those first few days of this healthy eating plan, but now I simply can not steer away from it as I am totally addicted to these healthy foods that I once detested.

I will provide you with more meal templates and suggestions throughout the Diet Week here at the Unstoppable Fat Loss blog. I hope that for now this gives you a starting point and at least cleared a few things up for you.

There are many diet methods that work and work well. There is no one single solution that is the end all be all. It’s up to us as individuals to follow a diet program with 100% effort and see for ourselves how our body responds to it.

I have followed diet programs that were extremely effective for me and yet I still tried new diet programs after that. For one, it’s nice to add some variety to your eating style just as it’s important to add variety to your workouts. Plus, I just love using myself as a guinea pig to see what programs truly are effective.

Be on the lookout each day as I share the top 5 diets that have worked for me.

Have an absolutely amazing day!

Empower Your Mind… and Your Body Will Follow

Scott Tousignant

Question from Ruben in Ensenada, Mexico
How important or often is rest needed between workouts if your goal is to lose fat? And, how do you motivate yourself to train hard and keep healthy eating on those days you just want to take a break from your exercise and diet routine? Can I take break for one day and jump back in? I find that the hard part is training the mind to achieve your fat loss goal. The body just follows. Thanks for your support.

Question from Tiffany in Winnemucca
I just had a partial hysterectomy and they made 5 incisions through my stomach. Do you have any suggestions on what ab exercises I can start with to get my stomach back in shape? I have not been able to exercise at all for four weeks.

Question from Rhonda in Port of Spain ,Trinidad
Scott, I have been struggling to lose approx 10 lbs for the past 5 years. The problem is once I start losing the weight, it drops off the wrong place, like my butt. My problem areas are upper thigh and stomach. Any suggestion?

Question from Tracey in Estevan, Saskatchewan
Hi Scott, I need to lose a lot of weight & I know the importance of eating more than 3 times a day but when I am working I find it hard to get those snacks in there on my 15 minute breaks, I am lucky if I can get a yogurt cup in & I keep hearing about having protein with every meal. How can a person do that when they find it hard to eat 5 or 6 times a day?

Listen to the 24 minute Fat Loss Rapid fire Reader Request podcast for the answers and we would absolutely love to hear your feedback. Please don’t be shy. Tell us what you think by leaving a comment below.

The Fat Loss Rapid fire Reader Request podcast takes place live every Wednesday at 2pm EST. We recommend that you submit your questions ahead of time to increase the chances of having them answered during the podcast. The replay is always available immediately after the show and can be found at the same link for the live event.

Here are the details for this weeks Fat Loss Rapid fire Reader Request podcast…

EVENT: Fat Loss Rapid fire Reader Request
DATE & TIME: Wednesday, October 29th at 2:00pm Eastern
FORMAT: Simulcast! (Attend via Phone or Webcast — it’s your choice)
TO ATTEND THIS EVENT, CLICK THIS LINK NOW…
http://instantTeleseminar.com/?eventid=4780344

We look forward to answering your questions and helping you achieve a lean and healthy physique.

Empower Your Mind… and Your Body Will Follow!

Scott Tousignant