5) You believe in striving for perfection

4) You love to verbally abuse yourself with phrases such as, “You’re such a failure. I hate myself for always sabotaging my goals.”

3) You believe that chocolate is evil and will go directly to your hips the second it touches your lips.

2) You get a high from the self torture that you go through as you watch everyone else eat desert while you refuse.

1) You believe that you must never eat junk food as a punishment for bad behavior
in a previous lifetime.

I hope that you realized I was joking before you got to #1.

Bottom line, you should never feel guilty for eating the foods that you enjoy even if they are not a healthy option.

I certainly don’t feel guilty about eating an entire chocolate bunny yesterday. In fact I look better today than I did two days ago.

Believe it or not cheating on your diet actually helps you reach your goals. It’s one of the best things that you can do.

Don’t believe me?

You need to check out the two case studies here… The Cheat To Lose Diet

If it wasn’t for planning chocolate and pizza into my nutrition plan I would be a basket case and there’s no way that I would have 6 pack abs without these little indulgences.

Promise me that you’ll never feel guilty again after eating junk food. No good ever comes from these feelings of guilt.

It’s time to look at some of our favorite foods in a whole new light.

I love case studies and I especially love success stories from real people who didn’t go to extreme measures in order to achieve their goals.

Check it out for yourself here… The Cheat To Lose Diet

Scott Tousignant, BHK, CFC

Just envision this: a small hamburger on your plate. Or, a large salad, sandwich on whole wheat bread, and celery sticks. Now, what do you think will keep you feeling full longer?

Try this today: For your first 3 meals, have a serving of fruit. For your next 3 meals have a serving of vegetables at each meal. There are many reasons why eating more fruits and vegetables will keep you slim:

1. Fruits and vegetables are high in water. This means that they provide volume, but calories. Did you know that grapefruit is 90% water and has just 38 calories in a half-fruit serving? Wow! Carrots are also high in water, racking up only 52 calories in 1 cup. Another wow!

2. High fiber foods take longer to digest, which will keep you feeling fuller longer. These include: fruits, veggies, and whole grains.

3. You will also want to include protein and dairy into your diet. The best choices are those that are high in protein but low in fat and calories, such as legumes, fish, lean meat, egg whites, nuts, and fat free dairy.

You will without a doubt notice your body slimming down when you begin to consume more foods that are low in energy density. Start making small changes each day.

I know that when I started to add more veggies into my eggs each day, I did feel full longer. I also always add blueberries to my oatmeal now. When I have a midday snack, I think of a vegetable such as raw carrots and celery sticks. I may also eat a protein such as almonds or walnuts because they, too, will sustain my appetite. These particular nuts are high in omega 3 fatty acids and will take time to digest. For dinner, I try to stay away from foods that are high in energy density such as heavy pastas and potatoes. Instead, I will fill my plate with a huge salad and lean meat. If I want a potato or pasta, I will try to consume it earlier in my day so that my body has time to digest it and burn off the calories throughout the day.

These are just a few tips to help you to take the steps to achieving the body that you soooo deserve!! Go and get it!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

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 suggest that you enjoy your dinner. Have a glass of wine or two…enjoy the food. Enjoy doesn’t mean stuff yourself silly! Remember to keep the gathering about catching up with family/friends, it’s not all about the food! Likely, however, you will be taking in a higher amount of calories than you are used to.

Okay, so more importantly…what is your plan of action to burn off those extra calories?! Thanksgiving DAY (notice it’s only 1 day) does not mean you go off of your workout and nutrition plan for a week! So…will you fit in an extra day of cardio to burn off those extra calories? Will you go for a brisk walk? Maybe you can get creative and fit in another workout day? Or, you can eat really clean for the rest of the week.

Are you looking for that motivational burst to get you excited and pumped to workout each day?! Are you having a hard time sticking to a plan? Do you find that you will be totally motivated for a few days and then lack any desire to workout? If this sounds like you, you may want to check out Unstoppable Fat Loss. It is an audio series filled with 42 interviews of people that have achieved amazing fat loss success. Their stories will blow your mind. These people had severe limiting beliefs and were able to overcome these limitations to achieve the body of their dreams. I’m sure you will be able to relate to many of the people on these calls.

Whatever you decide, the crucial thing is that you do HAVE A PLAN in place. You are willing to take in the extra calories on Thanksgiving, but you know you will need to burn them off in some way. GREAT! You are the winner here! You are going enjoy your meal, guilt free, BECAUSE you have taken the responsibility to come up with an action plan.

It all comes back down to the basics here folks…PROGRESS = BURN MORE CALORIES THAN CONSUMED.

Have an ‘Unstoppable Day!’

Cheers to health,

Angie
ISSA – C.P.T., B.Ed.

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.

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.

First, in order to sustain your energy during the workout you want to choose a carbohydrate. The body is able to absorb the ‘carb’ quickly in order to be used for energy. You should also choose a lean protein such as chicken, eggs, or nuts (almonds or walnuts are best). The protein will help your body to repair and build new muscle.

Some pre-workout carbs include: whole grain cereal, fruit, oatmeal, sweet potato, or brown rice.

Some pre-workout proteins include: chicken, yogurt, eggs, nuts, protein shake, or fish.

Or, you may opt to have a fruit and yogurt smoothie. Whatever you decide, I suggest you eat at least 1 hour prior to working you so that you avoid any feelings of ‘fullness’ during the workout.

Personally I like to eat about 1- 1 1/2 hours before my workout. I usually workout in the morning so often I will have oatmeal, mixed berries, and a scoop of protein powder all stirred together. Or, I have eggs and fruit before my workout.

If it is my early morning cardio day, I just have a glass of water and then do my cardio on an empty stomach. This works out well for me. As long as you are following a balanced diet, you should feel strong enough to do your cardio on an empty stomach. I then eat right afterwards.

Have a great workout!

Cheers to health,

Angie
ISSA – C.P.T., B.Ed