Burn Fat With This Yummy Oatcake!

Just another simple but delicious way to eat your oatmeal and burn that belly fat!

3 Months To A Leaner You Part 2....

As promised.... A Sexy Abs workout:

Ok you might not LOOK sexy while you are doing it but it will get you sexy abs....

Warm up: repeat 2x
12 Y Squats
12 Push-ups
30 Jumping Jacks

Workout
12 mountian climbers (each leg)
6 modified spiderman push-ups (each leg)
12 alternating twisting lunges (each leg)
15 plie squats
repeat 3x through no break

45sec break....


30 sec. plank
30 sec side plank (each side)
15 heal touches (each side)
30 scissor kicks (each leg)


Take time to stretch, it is important and feels great!



Print this out and get to work!

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!

Dont fall for the Acai Berry Myth

You can't really miss it on the Internet these days. Seems like everywhere you look there's another company promoting the nutritious Acai Berry as a weight loss miracle. And that's why I thought it was critical to write you today. I want to make sure you know my opinion on the subject.

First, you know better than to believe you're going to pop some pills - ANY pills - and have the pounds and inches melt off like magic. If you've been listening to me for any length of time you know true fat loss comes from a variety of factors, including exercise and proper nutrition.

Second, any fitness expert worth their fees will tell you that any diet that promotes you eat any one food all day long and then eat a sensible dinner, well, don't bother. Yes, you will lose some weight short-term, but as soon as you go back to your old eating habits - and you know you will - you know exactly what happens.

Third, the Acai Berry contains VERY powerful antioxidants and it is getting a lot of good press for that very reason. Yes, antioxidants as in the extraordinary nutrients that help fight the free radicals associated with aging, cancer risk and other degenerative diseases.

And while on the subject, I wanted to fill you in on something that has recently come to light. Did you know that coffee berries (the berry that covers the coffee bean) is one of the most powerful antioxidants on the planet? It's something researchers have discovered in recent years. What's really cool is my friends at Prograde Nutrition have just created an amazing Whole Foods based Anti-Aging formula called Prograde Longevity that includes both Acai Berry and Coffee Berry. Oh, and it also utilizes Green Tea, Pomegranate, Wolf Berry and Biovin Grape (Red Wine extract.) Just to give you an idea of how powerful this formula is, well, you'd have to eat an entire POUND of raspberries to get the same ORAC value. And in case you're not familiar with the term, ORAC stands for Oxygen Radical Absorbance Capacity.

You can check out Prograde Longevity for yourself here: >> Prograde

Oh, and just so you know, you can't find Prograde products in stores anywhere. They're so exclusive they only let fitness experts work with their company to help them get the word out.

Yours in health,

Carmel

photo courtesy of : Açaí by Breno Peck

Fight Fat With Fiber

Check it out... I was published in the Chicago Sun-Times for this article.... Fight Fat With Fiber

It's all happening very quickly! I just told you a yesterday I was chosen to represent Kitsap County in this year's http://www.12daysoffitness.com/ gift-giving.

Well, I have just put the finishing touches on the recipe ebook I'm giving away and wanted to tell you all about it to make sure you don't miss out. After all, you're one of my own subscribers so I want to make sure that you don't miss out, right?

The new ebook is called "Hot Mama's Recipes For a Flat Tummy" and I've got to tell you, I'm really proud of it. In fact, I think it may just be my best piece of work to date because I've added literally all of my favorite recipes that will help teach you about eating healthy, fast & easy. Something that has taken me the last 7 years to experiment with.

The ebook will share secret recipes that I normally only reserve for my one on one clients like:

* Chocolate Muffins

* Mini Pizza

* PMS Pudding

* Breakfast Burritos

* 5 min. meals for Mamas on the go!

And so many more.

In fact, many other trainers have said I am insane for giving away all these secrect recipes but I dont care what they think, I want to make a real difference with this ebook and help you and the 500,000 other http://www.12daysoffitness.com/ readers to finally achieve a Flat Tummy eating REAL food that doesnt taste like cardboard, and that can be made in minutes.

But the thing is this report is ONLY for 12 days of fitness readers. I've promised Dax Moy, who put the 12 days together that I would create an exclusive gift for the program so it may be quite some time before I'm allowed to share it with you and my other readers.

That's why I want to make sure you get on over to http://www.12daysoffitness.com/ right away and sign up for the free gift giving. That way you'll get my Hot Mama Recipes For a Flat Tummy ebook and as many of the other 250 gifts as you want.

So don't miss out on this, or you will regret it!

Carmel

Local Fitness Expert Donates Free Fitness Resources To World's Largest Healthand Fitness Gift Giving Bonanza



Local fitness expert Carmel Wieland today announced a very special invite to take part in the world's largest ever fitness information gift-giving, http://www.12daysoffitness.com/ where an estimated 500,000 people will benefit from the combined fitness expertise of over 250 personal trainers, physical therapists and nutritionists.

Carmel Wieland was chosen to represent Kitsap County, Washington from among thousands of fitness experts in recognition of her specialist knowledge in the area of mom’s fat loss and is expected to make quite an impact when she releases her latest quick, healthy recipe ebook called Hot Mama Recipes For a Flat Tummy which is aimed at helping Moms to safely and rapidly lose belly fat with little time on their hands.

Carmel said "The reason I created this quick meal recipe book is because I believe that Mommies eat poorly with little time to cook nutritious, healthy, fat burning meals to get rid of their Mommy pooch and has become a real problem to so many Moms who have tried all of the traditional approaches to losing belly fat and yet still failed to achieve appreciable results. I wanted to give Moms a simple, straight forward, yet seriously effective means to finally get rid of the dreaded Mommy belly."

Carmel continued, "what makes the release of this report so special is that it's going to be part of a much bigger and impactful program as part of Dax Moy's '12 days of fitness' program where we anticipate that over 500,000 people will receive advice and help with achieving their health and fitness goals for 2009. To have been selected for such an important role within the project is a great honor indeed.

"You can receive your own free copy of Carmel Wieland‘s “Hot Mama Recipes for a Flat Tummy” and hundreds of others for free by visiting http://www.12daysoffitness.com/ and getting your name onto the gift list which will begin delivering fitness gifts worldwide from December 10th.

Leading Fitness Experts Give The Gift Of Health To World With Biggest Ever Health and Fitness Giveaway This Festive Season


On Wednesday, December 10, Dax Moy and over 250 of the world's top fitness professionals will open the doors on the World’s largest ever health and fitness gift-giving, set to generate positive health for over 500,000 people this Christmas.


The program, called ’12 days of fitness’ initially began when the UK's leading fitness professional, Dax Moy, wanted to express his gratitude to his clients and offered them a gift a day for 12 consecutive days as his twist of the 12 Days of Christmas.


Last year Moy shared this idea with fellow fitness professional Pat Rigsby and they expanded the 12 Days of Fitness to include not only their own clients but to the world at large and gave fitness gifts to over 200,000 people who signed up at the site at http://www.12daysoffitness.com/.


This year, with the help of 250 of the world's top personal trainers, nutritionists, therapists and specialist fitness experts, the 12 days of fitness is set to become the biggest fitness gift giveaway in history with expected downloads of over 500,000 between the 10th and 22nd of December. "There’s never been another health event like this, where so many people stand to benefit from the expertise of true professionals for free” says Moy who has been working flat out to make this year’s 12 days a success.



“Fitness professionals from around the globe have contributed hundreds of e-books, reports, videos, meal plans and other free gifts in their hope of making 2009 the year that anyone, regardless or their location, financial situation or past failures, can finally reach their fitness goals and make those New Year's Resolutions a reality once and for all.”


Perhaps the best part of the 12 Days of Fitness giveaway is that regardless of a persons health or fitness goals, there are going to be gifts specifically designed to help them achieve success.



"We've received gifts designed for busy mom's, elite athletes, bodybuilders, back pain sufferers and pretty much anyone else you can imagine covering everything from fat loss to rehabilitation and everything in between.


There literally will be something for everyone this year and all of it free, making it, without a doubt, one of the most important gifts anyone will receive this year. After all, what’s more important than health?


The 12 days of gift giving starts December 10th but those interested are urged to visit http://www.12daysoffitness.com/ right away to sign up for their free gifts.


Once enrolled, participants will get a daily email telling them how to access each of the new gifts that are being added each day as well as a reminder on how to access previous gifts.


To guarantee a healthy start to 2009, simply visit http://www.12daysoffitness.com/ today.

Of the 43 different fruit and vegetable categories in the "Guide to Pesticides", the following twelve foods had the lowest pesticide load when conventionally grown. Consequently, they are the safest conventionally grown crops to consume:

12 Foods That You Dont Have to Buy Organic

Broccoli

Eggplant

Cabbage

Banana

Kiwi

Asparagus

Sweet peas (frozen)

Mango

Pineapple

Sweet corn (frozen)

Avocado

Onion

Sources: DrWeil.com July 30, 2008 FoodNews.org Printable Shopper’s Guide

What Should You Buy Organic?

Of the 43 different fruit and vegetable categories tested, these 12 fruits and vegetables had the highest pesticide load, making them the most important to buy or grow organic:

Peaches

Apples

Sweet bell peppers

Celery

Nectarines

Strawberries

Cherries

Lettuce

Grapes (imported)

Pears

Spinach

Potatoes

Strawberries were found to be highly toxic due to a poisonous blend of pesticides in a previous 2007 EU study as well. But be VERY careful as the list above is for fruits and vegetables. Non-organic meats have higher concentrations of pesticides than all of the fruits and vegetables. The highest concentration of pesticides is in non-organic butter. So if you can only buy one organic food item it should be butter. Next priority would be meats and once those are addressed, you will want to focus on the fruit and vegetable list above.

WOW! I Won!!!

Holy Smokes!!! I Won!!! Thanks to those of you who voted for me! http://www.transformationcontest.com/

I plan to win the 12 week challenge also...so stay tuned to see what happens!

I am logging all my food and workouts on Twitter click HERE to follow me