The Biggest Loser. Jillian Michaels

She's one of the country's leading health and wellness experts, a best-selling author, and the star of NBC's The Biggest Loser. Jillian Michaels even has a new fat-fighting video game for the Wii. If she can't get you pumped up to get ripped, no one can. We asked her how to overcome four of the most common willpower busters

I don't have any support from friends and family. I'm doing this on my own.
One of my favorite quotes says it all: We can tolerate any 'how' if we have a 'why.' In other words, identify all the reasons you want to lose weight to begin with. Write them down. Post them everywhere you can. Meditate on them first thing in the morning and at night when you go to sleep. Motivation always comes from within—bring it out!

I keep slipping up.
Failure is a pain in the ass because it's unavoidable. Many tend to see failure as a validation of their deepest, darkest insecurities. It can throw us into depression and erode our confidence and self-esteem. The trick is to recognize failure as an entry point for learning and an integral component of growth—and not make the same mistake twice.

I have good intentions—but at the end of the day, I'm tired and just want to go home and relax.
I've been here. Many times. It's easy to settle into a relationship or a routine and stop taking care of your needs. Remember that you have to make time to take care of yourself. Try to get your workout in during your lunch hour or in the morning before work. Get a piece of home cardio equipment and exercise while you catch up on your favorite TV show. Or, clear all the crap snack foods out of your cupboard. You can't eat what's not there.

I have trouble reaching my goals.
Always write them down. This keeps them real. And make them realistic so you don't get discouraged. Goals should be easily definable so you can gauge and monitor your progress. If you have setbacks, remember that they're par for the course. Expect them. Learn from them. Then move on.

Personal Training

You say you want to overhaul your life, and that this time the New Year's resolution is going to stick. You want to be fitter, trimmer and happier, and you think all you need to do is turn up for sessions three times a week.

There's so much more to it. I don't want to stamp on your dreams, but at some point I must come clean. I can't fix you. I'm not a qualified therapist and know nothing about corporate finance. I can only help you feel better about yourself. And I've told you 100 times that five glasses of wine rather negates the effect of sessions. (Yes, I can smell it on your breath.)

It doesn't matter what I'm feeling. All that matters is you and your body. It'll be the same for the next person, and the next. I've got the lawyer at 8am – he likes to train in luminous leggings, listening to the Pogues. Who am I to judge? He's lost 8% body fat in three months, after all. Then there's the dentist, so sweet, but full of hatred for her body. How long will she stick at it this time? Last time it was a month before work and children meant she could no longer find two hours a week for herself.

Last week, an actor's agent cried on me mid-squat. She works until 3am four nights a week, but says the training's the problem – it's eating into her sleep and she has to stop. Yeah, right, I think: the training is the only thing that keeps you from cracking up. But I stay quiet.

Truth is, they tell me everything, but they never listen. And it's not my place to interfere. I shouldn't care so much. That's my weakness.

how to live a healther lifestyle eat better learn better eating habbits

A Diet is very important to your heart health and bad diet habits can cause heart disease. Healthy eating is a method of balancing the nourishment
you eat to preserve your body well fit and energized. Healthy eating means picking up a variety of foods from these groups: meat, dairy products, fruits and vegetables, grains such as breads and pasta. It is essential to limit amount of fats and sweets. It includes enjoying nutritious food in the amounts our bodies need to perform best.

Healthy eating is very important in preventing sickness. If we do not get the right food, it can decrease our body's natural defense system, so viruses and bacteria can attack the body.

Healthy eating affect picking food that gives the body essential nutrients that allow it to function normally. All food groups contain different nutrients that provide the body with the capability to perform specific functions. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar.

It is known that adults should get 20-35 percents of their calories from fat. Fat is essential to your daily diet but most people eat fat too much, often without even knowing it. The damage of saturated fats can be deadly, including clogging your arteries and shorting your life. Saturated fats can be found in animal products, palm oil and coconut oil.

To reduce dietary cholesterol, eat fruit, vegetables, whole grains, low fat or nonfat dairy products, and medium amounts of lean meats, skinless poultry, and fish. Diets based on whole grains, nuts, fruits, vegetables, and healthy fats with small amounts of meats have been shown to provide all of the nutrition needed for healthy living.

Vitamins are supplements not substitutes. They don't provide all the necessary vitamins and minerals the body needs. Vitamins are not as expensive as you think. Some vitamins like vitamin B12 can be only found in meat.

If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

Healthy eating doesn't have to be dull or time consuming. Meals don't have to taste bland or distasteful. It is only a matter of getting a good cooking book.

Healthy foods contain vitamins, minerals and dietary fiber. Not-so-healthy foods contain lots of sugar and fat. Healthy eating is a key factor of health. Healthy eating can profit in positive impact on your blood glucose level
, your blood fats, blood pressure and body weight.

Plan meals in advance and keep your cupboards stocked with foods that can be made into quick well-balanced meals on days when there isn't time or energy to plan.

A Diet is very important to your heart health and bad diet habits can cause heart disease. If we do not get the right foods, it can decrease our body's natural defense system, so viruses and bacteria can attack the body.Healthy eating affects picking foods that gives the body essential nutrients that allow it to function normally. Healthy eating means eating the proper amounts of nutritious foods, eating a variety of foods from all food groups and choosing foods with low levels of fats and sugar. If your goal is to reduce body weight you may need to limit the amount of food you eat and include regular physical activity into your life.

Read more:http://eatingplantoloseweight.com/

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eating healthy and living right is easy and delicious

In today's world of 2 minute instant cup of noodles, there are lots of speculations about how to adopt the healthy eating methods to achieve those healthy families. A healthy eating plan is helpful to a great extent as it includes major calculations about the nutrients and ingredients that a human body needs. One of the most important points of healthy living is never to skip breakfasts as they are the most significant part of a day's meals and they are able to keep you going for the entire day. Another big problem people cant seem to remember is not to eat so many big meals. Instead, meals should be broken down into several smaller meals per day so that the body is able to absorb the food more efficiently. Many healthy families have reported that as a part of healthy lifestyles, they follow a regular time table for their meals and by having meals at the right time daily, they are able to keep themselves in perfect shapes.
When we talk about healthy food and healthy eating habits, the very first thing that comes to our mind includes fruits and vegetables. No doubt but they should be a mandatory part of a person's diet without which, a proper nutritious diet is not possible at all. While looking for healthy eating foods, you should ensure that they are natural and organic as far as possible. You should try to avoid artificial and canned foods as far as possible and also make sure that you consume some cereals also for your breakfast. These are healthy foods to be eaten in the morning as they are able to provide enough energy to the person's body. It is also better to eat green foods as much as possible as they are extremely rich in nutrients like calcium, fiber and vitamin C.
Some of the most popular healthy food items include Broccoli, wild salmon, grape tomatoes, milk and sweet potatoes. It is wise to make a list of which foods you should eat and which foods you should avoid so that it will become easier to understand which foods you should consume. The main type of food that should be avoided are fats and foods that contain too much of sugar. Healthy foods such as different types of nuts not only provide a lot of energy to the body but also a great deal of body strength.
People who believe in healthy lifestyle and healthy living are looking for ways through which they can prepare food at their own home. We all know the unhealthy ways of dealing with food in restaurants and unreliable quality of grains ground in grinding mills in the market. Several healthy cooking equipments are available in the market including juicers, flour and grain mills, blenders, sprouters and cookers so that you can prepare your own food with your own hands and eliminate any chances of adulteration and unhygienic methods of cooking. All these healthy cooking equipments help the consumers to carry out all methods of cooking at their own home including sprouting, roasting, baking and blending and adopt a healthy lifestyle of living.

Read more and find out other tips to a healthier lifestyle at :http://eatingplantoloseweight.com

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13 keys for healthy deit

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

OK, I'm Here. Now What?

      Congratulations!  You made your resolution to get in shape this year, handed over your credit card to your local fitness club, picked up some moderately priced workout attire with a matching nalgene.  You even got up early to get to the gym BEFORE work.  Now let's get started.......With what exactly?

      Everything in life just seems to work better when you have a plan.  You don't just wake up in the morning at any old time and rush out the door.  You plan to wake up at a certain time (or if you're like me, plan to press the snooze button a certain amount of times).  You plan about how long it will take you to shower, eat breakfast, get the kids ready for school, how long it takes to drive to work and amazingly, you seem to get there at a time reasonable enough that no one asks any questions as to where you've been.  If your not planning to succeed then your planning to fail.

     Same goes for your exercise routine.  If you've been too busy just working out the logistics on simply getting to the gym, when you get there you'll inevitably end up completing a mish mosh of exercises you see other's doing followed by a half hour walk on the treadmill.  After a month or so of doing this you'll find that you have made zero improvements and begin to consider cancelling your membership.

     First of all, you should have some way for measuring your success.  A few simple measurements you should be aware of is your weight, blood pressure, and body fat percentage.  Most gyms will have a scale, BP cuff,  and simple electronic device to estimate your body fat percentage.  Retake these measurements every 6-8 weeks or so to see how your improving. 

  As for your exercise program, you can develop your own by following these general outlines that I think will give you a pretty decent, balanced workout.  If you feel uncomfortable creating your own program, or need some extra motivation, then a competent personal trainer is what you should look for. 

   To start your exercise routine, you should warm up with 5 minutes of cardio, meaning a 5 min walk on the treadmill, elliptical, or bike.  You could also follow that with a short five minute stretching routine.

  Your strength training routine will consist of 5 different muscle groups that will give you a nice total body workout.  I would perform 2 different exercise per muscle group, and do 2 set of 15 repetitions if you're a beginner, and 3 sets of 8-12 reps if you're a little more advanced.  The muscle groups are:

                1.  Upper Body Pushing Muscles
                     i.e.- chest press, shoulder press, chest flye, pushup, shoulder raise, tricep extension

                2.  Upper Body Pulling Muscles
                     i.e.- back row, lat pulldown, back flye, bicep curl, pullup, bodyweight row, upright row

                3.  Knee Dominant Exercise
                    i.e. squat, lunge, step ups on bench, pistol's, wall squat

                4.  Hip Dominant Exercises
                   i.e.- deadlift, lying hamstring curl, romanian deadlift (RDL's), good morning's, bridges
             
                5.   Core Muscles
                   i.e. plank, physioball rollouts, birddog, superman's.

   If you don't know what some of these exercises are, look them up online or have a personal trainer instruct you because the last thing you want is to injure yourself doing something that is supposed to improve your health! 

   Once you complete those exercises, I would end with anywhere between 10-30 minutes on any piece of cardio equipment.  Keep track of the weights you use for each exercise by writing them down in a workout notebook.  It's always a good idea to write out your routine so you know exactly what you have to do so you can use your time efficiently in the gym.  You might also want to write down your goals or an inspirational quote on the first page of your notebook.  Constantly being reminded of your goals will definitely give you an extra push of motivation on days when your just not feeling it.

  Today is the FIRST day of the new you!  Enjoy the process and have fun.  Now there's nothing left to do, but to do it!

Has Cabin Fever Set In For You Yet?

   Around this time each year, the weight of winter seems to take effect on me.  The days are still short, it's too cold to be outside very long, and the majority of my day has me cooped up inside.  To make this worse, everyday I wake up to go to work before day breaks, and I go home from work after the sun has set, so the only sunlight I see is through the tinted glass windows from where I work or from my car.  If my situation sounds anything like yours, its not hard to understand why you may be feeling anxious or depressed around this time of year.  And with no real holiday's in sight after MLK day (Valentine's day does not count in my book), this definitely makes the winter seem that much longer.

   So how can we combat this yearly struggle of boredom and depression?  Should we run to our doctor and beg for a two month supply of Prozac?  Or maybe we should join our local tanning salon and bake for  20 minutes a couple times a week to get an extra does of UV rays we're so desperately missing. 

  Truth is, the best and simplest way to break out of our mid winter slump is to get off our couch and MOVE!  The fact is that many studies have concluded that regular exercise can improve your mood and lower your chances of feeling depressed.  WebMD explains that "when you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain."  In addition that that, endorphins also trigger a positive feeling in the body, a feeling best related to "Runner's High" which is a feeling a euphoria some runner's feel after a long, intense run. 

  Now I know for a fact that whenever I complete an aggressive or difficult workout, I wouldn't exactly call what I feel "euphoric," but I do feel good.  And let's be honest, if working out felt THAT GOOD, a lot more people would be doing it on a regular basis.  So let's put that into some perspective. 

  The facts are that regular exercise have been proven to :

         1. Reduce Stress
         2. Ward off anxiety and feelings of depression
         3. Boost self-esteem
         4. Improve Sleep.

   That's all well and good and it's probably something that you've heard before.  And chance's are simply knowing these facts hasn't made you leave your couch and start exercising just yet.  But really, these are the reason I find working out a regular basis helps me improve my mood, and get through the dog days of winter:

       1. I Sweat!
  Challenging my body and sweating on a daily basis really helps me release some frustration I have built up throughout my day.  Because of that, I'm a more pleasant person to be around and I can better enjoy spending time with friends and family. 

      2.  It's MY TIME
   When I work out, I think of no one else but myself.  How much of your day is spent trying to please someone else or spent doing things that have to be done, but you don't necessarily like doing them?  My point is that if you don't MAKE time for yourself, who will?  Exercising is my time, and I spend it doing something I like.

    3. I MIX UP my exercise routine.
  My whole day is a routine.  For the most part, that's a good thing but it can get monotonous and boring after awhile.  My workout is anything but routine.  I'll lift weights one day, run outside go snowboarding another. Hell, I'll even enter into an occasional hula hooping contest with my niece.  I don't worry about what the standards experts say I must do, I do what I like, because I won't do it otherwise.

    4.  I know it's GOOD for me.
   Working out is a hobby that I know will be 99% good for me.  Other hobbies that are easily done in the winter like baking, gambling, and drinking will only leave me fat, drunk and poor.  When I'm exercising I know I'm improving myself and feeling better about myself in the process. 

   So defeat cabin fever today!  The only person that can pull you out of this mid winter slump is yourself.   Take control and don't let this winter end up like your last winter.