“To make a fighter you got to strip ‘em down to bare wood: you can’t just tell ‘em to “forget everything you know”. You got to make ‘em forget it in their bones… make ‘em so tired they only listen to you, only hear your voice, only do what you say and nothing else… show ‘em how to keep their balance and take it away from the other guy… how to generate momentum off your right toe and how to flex your knees when you fire a jab. How to fight backing up, so that the other guy doesn’t want to come after you. Then you gotta show ‘em all over again. Over and over and over… till they think they’re born that way.” - Million Dollar Baby.Absolutely amazing film. Inspiring as all hell (not to mention heartbreakingly sad). But let’s focus on the good parts, shall we?
^ Awesome progress. I saw a young guy like the size of of the before picture working on his abs the other day at the gym. And I was just like in my head, “hellz yeah you werk it! Don’t give up” and he had such a cute face. No doubt he’ll be a stunner when he gets down to a healthier weight :)
Confession: I drooled.
That is one sexy transformation.
Hot
20 Summer Smoothie Recipes
Watermelon Frosty
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Peachy Hemp Protein Smoothie
Peachy Lychee Daiquiri
Calm Chamomile Smoothie
Pina Avocado Smoothie
Kiwi Basil Smoothie
Blue Acai Smoothie
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Berry-Cado Smoothie
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Blueberry Coconut Water Frosty
Dark and Frosty Acai Smoothie
Almond Butter Shake
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Every single day, I get asked by girls how to “tone” certain areas of their body. What most don’t realize, is that being “toned” comes from building MUSCLE tone and losing the soft body fat on top of the muscle. Fat cannot turn into muscle, just as muscle cannot turn into fat… they are two entirely different tissues within the body.
The only way to become “toned” is to put in the hard work. There is no easy way to get toned. There is no magical pill, supplement or workout that will give you “tone” on its own. If you starve yourself or exercise excessively, it will result in skinny fat. In order to lose the fat and maintain/build muscle, you have to eat clean, incorporate CHALLENGING resistance training and have PATIENCE.
Programs that promise “toned in 30 days” or less are scams. (If you’re already in great shape, this might be possible, but for average people, it’s not). 30 days is definitely sufficient time to make noticeable progress though.. but not enough to drop a ton of bodyfat, build a ton of muscle and look lean, tight and toned. Have realistic expectations based on your current fitness level.
My tips for getting “toned”:
- Eat CLEAN to be lean - Your diet will determine 80% of your results… this means minimal sugar and no processed foods (check out my grocery list for examples of these foods)
- Incorporate resistance training - The weights are your friends ladies. They won’t make you bulky or manly.. women do not have the hormonal profile necessary to bulk up the way men do without the help of steroids.
- Do some cardio - Not a lot, but enough to put you into a mild caloric deficit. HIIT cardio is great for fat loss. Skip the long marathon cardio if your goal is fat loss.
- Stay hydrated - Drink plenty of water and plain green tea (again, no honey, agave or other sugar.. Stevia is an acceptable substitute.)
“Ahhh…” Satisfaction (sat-is-fak-shuhn); who doesn’t love that wonderful feeling after a good, healthy meal? Below are some key pieces of advice on keeping you satisfied, both faster and longer.
1.) Fiber: Foods that are full of fiber fill you up with fewer calories. Fiber is found in complex carbs that come from whole grain products such as bread, pasta, cereal, etc. Fiber is also found in many fruits and vegetables. Avoid simple carbs (refined flour) such as candy, soda, and other junk food.
2.) Fruits and veggies: Not only are fruits and veggies loaded with fiber, but they are also loaded with good ole’ H2O. Eat your water; hydration never tasted this good! Have the mid-morning/afternoon munchies? Grab an apple, orange, etc. to keep your hunger at bay until your next meal.
3.) Lean protein: Protein is ranked high amongst the foods that help keep you feeling satisfied for a longer time frame. Protein doesn’t have to come from lean meats such as chicken, fish, or turkey. Protein can also come from eggs, fat-free Greek yogurt, and beans. Change things up and you’ll never get bored with healthy eating!
4.) Good fats: We need fat for survival (insulation/nutrient absorption) and people are often afraid of the word “fat” when it comes to food choices for obvious reasons. There are such things as good fats, as long as the fats are monounsaturated or polyunsaturated. Foods that contain healthy fats include almonds, avocados, olive oil, etc. Stick to the serving sizes! Although healthy, they are high in calories. Avoid foods high in saturated/trans fats!
5.) Drink water: Some people have a lot of trouble recognizing the difference between hunger pangs and thirst (dehydration). If you’re thirsty, you’re already dehydrated. Try drinking a glass of cold water and if the pang still persists, enjoy a well-balanced meal or healthy snack! And if it’s gone, now you’re hydrated and you’ve boosted your metabolism. WARNING: Refrain from drinking empty calories!
6.) Start smart: Begin your meal with a broth based soup or veggie salad with low fat dressing. Doing this will cause your belly to feel satisfied much sooner when you are served the main course, lessening the chance of binging/over-eating. These 2 food choices allow you to eat in bulk without adding a lot of extra calories to your day.
7.) Smaller plate: In a society filled with super-size-deluxe-have-it-all food options served on what can be considered family-sized serving dishes, it’s easy to become astray in sensible portioning. Try eating off/out of smaller dishes. You’ll subconsciously trick yourself into thinking you’re eating more. Dig in! Now you can clean your entire plate and feel satisfied (not stuffed) at the same time.
8.) Eat breakfast: It’s never a good idea to skip a meal, especially breakfast! Your chances of binging later on in the day will increase dramatically. Keeping your meals spread out evenly during the day will keep you feeling full, focused, and energized. Your metabolism will also work more efficiently if you stick to a normal eating schedule. Pressed for time? Hate breakfast? NO MORE EXCUSES!
9.) Eat slow: Put the brakes on fast eating. This isn’t a pie eating contest. This is time for you to enjoy every morsel of your meal. Use all of your senses while eating. It takes approximately 20 minutes for the stomach to send signals to the brain that it’s full. Take smaller bites, put the utensil down, chew slowly, and you won’t feel that uncomfortable I’M-GOING-TO-BURST feeling ever again.
