Don't Waste Any More Time

It is getting tough - winter is dragging on, you are trying to eat right and workout, but you don't see the results you want.

The bottom line is you can't waste any more time, can't use any more excuses or wait for next week. Everyone has it in them to keep going and get over the hump.

When I am out for a run, coming off a machine in the gym soaked with sweat, or talking with people about how we eat, I often notice people that have a sense of wonder. My point is not made in arrogance, it is made due to the realization that there are people in the world that want to change, or do better for themselves, and just don't know how.

This is the point of RFC. We are are changing our lives - one meal at a time, one workout at a time.

This is the time to evaluate what is working for you. Are you getting enough exercise? Are you eating the right amount of calories (remember: it is important to hit the mark, and not to hold back)? Do you need to make some adjustments.

We are here for you if you need help. Keep up the great work and keep pushing forward.

JC

Stay Positive!

We're through three weeks of RFC and everyone has done a fabulous job. We're getting into that period (some may be there) where the results may not show on the scale, and that can lead to you questioning yourself.

Why am I putting in all the hard work and not seeing the results?

In fact, you are seeing the results, you have just hit a plateau. Plateaus happen to everyone - from those starting out to elite athletes, and each and every one of us in between. Plateaus are your body's way of protecting you - making sure your system is adjusting systematically and properly to the changes you are making.

The key to getting through a plateau is to keep at it - stay positive, follow your eating plan and make sure to exercise.

One way to jumpstart your body is to change up your exercise routine - it's a way of tricking your body and keeping it from getting complacent. You may alternate days of cardio (walking / running / eliptical) and weight or strength training; or if you go on a walk or run - do one day of a longer distance but a moderate pace, and then the next go a bit of a shorter distance but pick up the pace.

In any event - keep up the great work, and let us know if you have questions.

Some Tips

As we head into Week 2, we have a few tips to pique your interest and keep you thinking creatively about your eating and workout plans:

* SPICE UP YOUR DINNER
Use ginger, cinnamon, cumin, chili, cayenne pepper, hot mustard or garlic. These spices will heat you up, raising your metabolism - in turn, helping you to burn more calories.

Erin has been making Mexican Hot Chocolate lately. In the microwave, heat Skim or 1 percent milk, chocolate syrup, cayenne pepper and cinnamon.


* AVOID PROCESSED FOODS
A diet that avoids processed foods and white sugar is one of the best ways to maintain consistent energy and avoid fatiugue, says Cheryl Forberg, RD, nurtitionist for The Biggest Loser. "White foods metabolise very quickly, kicking up your blood sugar and then dropping it down," she says.

Clean eating - or smaller, more frequent meals (like we promote at RFC) that are high in lean protein, fiber and heart-healthy fats - acts as a detox, helping your system function more efficiently. "Once you start to experience those even blood sugar levels, you'll notice that you sleep better at night, have more energy and can better focus," Forberg says.

As we progress with RFC, take note of your sleep patterns and your energy levels. As you eat better and workout more often, you should notice positive changes!


-- Some information supplied by Oxygen Magazine

Exercises

Here are a few ideas for workouts for those who do not have access to a gym. You do not have to do all of these in one workout - pick and choose what you feel comfortable with.

* You should plan on doing a minimum of 10 repetitions per set / 3 sets per exercise

* 20 min. workout for beginners
* + 10 min w/o for intermediates


Legs / Glutes
* Lunges (walking / alternating lead leg)
* Squats (feet little more than shoulder width / chin and chest up)
* Plie Squat (toes pointed out / feet little more than shoulder width / chin and chest up)
* Bridge
* Donkey Kick (weight on one foot / kick back with opposite leg / 10 per each leg)

Arms
* Push-ups (if you can't do regular push-ups, work from your knees)
* Tricep Dips (use a park bench or coffee table / hands on table / legs out / drop rear-end and push back up)
* Boxing (shadow punches / alternating arms / sets of 20)
* Lift a Baby (if you have one - 3 sets of 15)

Abs
* Plank (chest to floor / resting on toes and forearms / hold self up for 20-60 seconds)
* Side twist (rotate back and forth / imagine rod running through center of body / rotate on axis of rod)
* Crunches
* Side Crunches
* Opposite Toe Touch
* V-ups
* Reverse Crunch
* Core Lift
* Inchworm

Cardio
* Walking (pick a pace that challenges you)
* Steps Ups (use a step box or the first stair on stairway)
* Jumping Jacks
* Split Squats / Jump Lunge
* Mountain Climbers
* Skips
* Jump Rope
* Ski Jump