Do YOU wanna be a Hot Mama???

I am offering a very small group of women the opportunity to participate in a special "Hot Mama Fat Loss" club. You will receive The Hot Mama Fat Loss Program including nutrition guidence, fat zapping workouts that will only take you about 90 minutes a week, personal attention and your most burning questions answered by myself. Not some computer.

There will be a private community to blog your food, workouts, successes and struggles. Find support, motivation and expert advice. Get personal one on one attention from me, your fat loss coach and trainer.

There will be some special requirements, and you will have to qualify.

1. You must be willing to take before and after pictures and post in the private community or submit to me by email.

2. You must journal your workouts, and nutrition in the private community.

3. You must be willing to right a testimonial about your results at 6 weeks and 12 weeks.

If you are interested in being considered for this exclusive pre-release of The Hot Mama Fat Loss Program. Please send me a personal email telling me why you would like to be involved.

You will receive a private invitation from me if you are choosen to be 1 of 20 women choosen to participate.

Send me your request and reason to Carmel at carmelbutterfly77@yahoo.com

Is It 5 a Day???

Who else is confused on how many fruits and veggies we should be getting every day?
Well I decided to check it out for you. We are suppose to be eating 5 servings of fruits AND 5 servings of veggies everyday. No wonder we aren't getting enough fiber right! To help you clarify just how much you should eat I am listing the serving size of the most common fruits and veggies.

Remember we "Fight Fat with Fiber". If it's the only thing you do this week to improve your fat loss efforts this is the one to go for!

Fruit

1 medium apple, orange, or pear
1/2 if large
1/4 cup of dried fruit3/4 cup (6 ounces) of 100% fruit or vegetable juice
1/2 cup grapes, cherries, strawberries, blueberries, ect.

Vegetables

1 cup of leafy vegetables, spinach, romaine lettuce, ect.1/2 cup of cooked or raw vegetables, broccoli, carrots, cauliflower, green beans, ect.

Juice 6oz. 100% fruit or vegetable

Dried fruit 1/4 cup raisins, prunes, dried apricots, etc.

So getting 5 servings of fruit would be like having 1 large apple, 1 large orange and a handful of blueberries. 5 servings of Veggies would be 1 cup of spinach salad, 1 tomato, 1 cup of broccoli, and a handful of carrots. Not bad right? You could knock out the fruits in breakfast and your 2 snacks. Then your veggies at lunch and dinner or lunch, snack and dinner. You will fill up with less calories and shed fat FAST!

What are your favorite fruits and veggies? Leave me a comment and tell me what they are.

Photo courtesy of Canadian Pacific on Flickr

Chocolate Banana Pancakes

Who says pancakes are fattening? Not these! Slim down your tummy with these quick yummy chocolate banana pancakes. Even your KIDS will love these!



Chocolate Banana Pancake
1 serving

1 egg
2 egg whites
1 tbls coaco
2 dash cinnamon
1 tsp vanilla (real extract)
1 banana
1 tsp coconut oil
(optional peanut butter for topping, real organic butter or real maple syrup)

Try this out on your kids this Christmas vacation. This will take 5 min tops! Who says it takes too much time to have a healthy breakfast? Let me know how you and your family liked it. Hey now making fun of my cute HO HO HO pants! Merry Christmas!

How To Lose Weight Over The Holidays!

Need some real life tips to get you through the holidays? Follow these through the New Year to keep off those 5-10lbs most people gain! That wont be you this year! Use these 6 tips to get sexy over the holidays this year.

1. Dream a little about what you REALLY want, not about what you think is possible. What do you REALLY want?

2. Write it down! Keep it with you in your purse and another copy beside your bed, in your suitcase, and in your car. Where ever you will be this holiday season. Read it morning & night. Anytime you get an urge to binge on fast food or dessert. Just think about your goal and it will pass within 15min.

3. Drink 1 liter of water per 50lbs of body weight.

4. Whenever you leave the house make sure you have a snack, an apple, string cheese, and raw almonds work perfect on the go. Keep this in your car and in your purse.

5. Don't give yourself a free pass to eat everything in site for a week! The holidays are not a free pass to put your weight loss on hold! This will only set you back 5-10lbs

6. Do stock up on your multi-vitamin, omgea's (fish oil), & vitamin D (prograde has THE best vitamins and omega's (fatty acids...efa's). There is a link there on the right if you are looking for a great source. Your vitamins and omega's will ward off hunger and speed up your metabolism.

That's it! Those simple REAL LIFE steps DO work! So you may not be on your normal schedule but you CAN and WILL lose during the holidays!!! So go do it! Lets see that HOT body Feb 14th huh!

Modified Fresh Spinach Scramble

If you were blessed enough to get in on the 12 days of fitness this year then you might have seen this receipe...well one like it in my "Hot Mama Meals For a Flat Tummy" I thought you would like a video demo and another version of the dish. Enjoy!

12 Days of Fitness

If you are anything like me you love to get presents as much as give them! I am loving the gifts from 12 Days of Fitness...there are still 9 days left...YIPPIE! There is no catch it's all FREE! Over 250 of the worlds leading fitness experts are dishing the insider secrets. Seriously no matter what your goal is. There is something for EVERYONE. You can still get in on the giving spree HERE. My free "Hot Mama Recipes For a Flat Tummy" is on day 2 but be sure to start at day one so you dont miss out. Just look at the bottom of the page for the previous days.

Just 2 Days Till it's here!!!

Dont miss out this is gonna be HUGE! Over 250 Fitness Experts are GIVING AWAY their top stratigies, workouts, & recipes on achieving your goals!

You will get to try out my favorite PMS pudding, blueberry muffin and mini pizzas! I am so excited, I signed up last year and it was AMAZING! If you haven't yet click HERE to get your name on santa's fitness list!

Merry Christmas!

Are You Getting Enough Iron?

Im not talking about pumping iron this time either. If you are low on iron you could have low energy, iron is a mineral that our bodies need. Iron is a part of all cells and does many things.

For example, iron (as part of the protein hemoglobin) carries oxygen from our lungs throughout our bodies. Having too little hemoglobin is called anemia. Iron also helps our muscles store and use oxygen. which is obviously very important while working out and trying to lose weight.

Enzymes help our bodies digest food and also help with many other important reactions that occur within our bodies. Also very important when trying to tone up and lose weight. When our bodies don’t have enough iron, many parts of our bodies are affected.

You should get your iron levels tested by your doctor but I have put together a list of foods that you can incorperate into your diet in order to get more iron in your meals.

• Fortified Cereals
• Chicken liver (eww)
• Clams
• Oysters
• Soy beans, mature
• Pumpkin and Squash seeds roasted
• White beans
• Lentils
• Spinach
• Beef
• Kidney beans
• Chickpeas
• Duck
• Lamb
• Prunes
• Shrimp
• Cowpeas
• Lima beans
• Soy beans, green
• Navy beans

Listed from excellent to good sources.

Photo courtesy of devlyn on flickr

3 Months To a Leaner You!

This First 4 weeks is all about setting a routine. You will learn exactly where to start!

Forget about New Years Resolutions, you will be 6 steps ahead of the rest!

• Clean out your kitchen: Throw out anything with high fructose corn syrup, white flour, sugar, and anything else you cant even pronounce.



• Restock your kitchen with fresh & frozen organic fruit, vegetables, organic lean ground beef, fish, shrimp, scallops, tuna, slow cook brown rice, old fashioned oatmeal, organic cottage cheese, fresh ground peanut butter or adams brand (nothing but peanuts is the point), quality protein powder with low carbs, and a quality meal replacement drink. email me if you would like my recommendation.



• Stock up on your vitamins, B12, D, and a multi. (I will fill you in on their benifits later, they are worth taking.)



• Fill up your water bottle, you need 1 liter (34oz) per 50lb body weight



• Plan out 45min for yourself each day to get healthy and lean! Make it an appt. with yourself.



• Grab a notebook to start keeping a food journal, write down everything.

Go get started....what are you waiting for? Look for this weeks workout for super sexy abs.....

Vitamin D and Weight Loss

Clearly, vitamin D seems to be very important in regulating our weight. There is a correlation between rising rates of obesity and vitamin D deficiency.

If you are having difficulty with insulin resistance or weight gain — or can’t keep the pounds off once you lose them — you may want to have your vitamin D levels checked by your doctor.

Just recently I read that Vitamin D helps regulate your hormones....and what do your hormones regulate? Your weight! Well I'm not telling you if you go out and take your Vitamin D every day you will lose weight. But if you have been struggling with those last few pounds and have been sticking to your clean meal plans and workouts. This may be key in getting your body back in balance.

Living in Washington we miss the sun in the winter. We have been pretty blessed this year as it seems to be shining more often. But my point is no matter where you live if your not getting your Vitamin D from the sun you should be taking 1000-2000 IU per day.

Vitamin D also helps with "Seasonal Affective Disorder" (seasonal depression). Amongst other awesome benefits such as fighting menopause, and osteoporosis, and cancer.

You should be tested by your doctor for deficiency. It could be worth the 15 min. to see if you are.

photo courtesty of flickr

Fat Blasting Boot Camp







The Fat Blasting Boot Camp Program was designed by Angie Schumacher, a Certified Personal Trainer, for her boot camp class in Colorado. She wanted to ensure that her members received a total body workout in just 30 minutes-3 times a week.


With the Fat Blasting Boot Camp Program, you will start out with 2 weeks of "Get Started" workouts that will get your body ready for the upcoming 12 weeks of workouts. Each workout is linked to a video demonstration that will show you how to correctly do each exercise.


The Fat Blasting Boot Camp Program consists of 3 circuits—Strength, Cardio and Core. You begin with the strength training, which includes 4 exercises that will hit every muscle in your body. This will sculpt and tone your upper and lower body and elevate your heart rate, making sure you are burning tons of calories. The cardio training consists of 3 exercises that elevate your heart rate and boost your metabolism to ensure maximum fat burning. You then finish off with core training, which incorporates 3 exercises that will hit every inch of your abs, creating lean, sexy abs. After each workout, your body will continue to burn calories for the next few hours! No matter what fitness level you are at, all the workouts are easily suitable to meet your needs.


Not only do you get the most amazing and effective fat burning workouts, you will also receive Fat Blasting Meal Plan Ideas, which help you to plan your meals and help you achieve maximum results with this program. A copy of simple, Energy Producing Recipes that Angie has used over the years, will also be included. Lastly, you will get a private invitation to the FREE Fat Blasting Boot Camp forums where you can ask questions about the program, blog about your experience, chat with other women who are using the Fat Blasting Program and receive one on one attention from Angie Schumacher.


Why is this program different from the others? This is a program that can be used right in the comfort of your own home, with little to no equipment! No universal gym machines, cardio machines or gym membership is needed. What you WILL need is a medicine ball OR dumbbells OR a kettlebell , stability ball, a chair or a step. That’s it!


No need to spend tons of money on diet pills or diet programs or to be confused over all the contradicting information about fitness and weight loss, the Fat Blasting Boot Camp Program is your answer!


The Fat Blasting Boot Camp Program is backed by a 8-week money back guarantee. If you are not completely satisfied, you will receive your money back, no "ifs," "ands," or "buts." So you really have nothing to lose.

Click HERE to see what others had to say, and even before and after pictures!