Amber Keinath | Amber Keinath

Ask Amber: Can I exercise during Pregnancy?

Apr 202011

For today’s post I am going to my “mailbag” and answering a question from one of my readers! The question for today is all about exercising during pregnancy!

Question:

My mother and aunt told me to stop exercising now that I am pregnant because pregnant women are supposed to take it easy and shouldn’t exercise, but my doctor recommended that I keep active. So, is it okay to exercise during pregnancy?
~ Melanie C, Michigan.

Amber’s Answer:

This is a very common question that I get. Back in the 1950s and 1960s, doctors told pregnant women they should walk no more than 1 mile per day and to rest for the duration of the pregnancy. I think I would go crazy being expected to sit around all day for 9 months! Doctors at that time were concerned that exercise caused birth defects and miscarriages but research has since contradicted this. Since the 1960s there has been hundreds of research studies conducted that have shown the many benefits exercise has for the pregnant woman. Thankfully we are no longer expected to lie in bed for 9 months and are able to still engage in many of the activities that we could do pre-pregnancy.

There numerous benefits of exercising during pregnancy include:

Decrease in pain during contractions
Decrease in pregnancy discomfort
75% less chance of C-Section due to complications
35% less need for pain medications during labor
55% less need for pitocin
75% less chance of maternal exhaustion during labor
Decrease time in labor
Decrease mom’s risk of complications
Improve sleep
Improve energy level
Decrease stress
Decrease risk of postpartum depression
Increase healthy baby development during pregnancy
Improve nutrient delivery and removal of toxins to and from baby
Improve post pregnancy recovery
And many more!

I have to issue a word of caution. It is still crucial to get clearance from your doctor or midwife before exercising to make sure your pregnancy is healthy enough for exercise.

When you do get the “all clear” from your doctor or midwife, be sure to exercise in a well ventilated room and to stay hydrated. A good rule of thumb is to drink a cup (8oz) of water for every 15 minutes of exercise. Oh, it might be smart to workout in a gym, your home, or in a park where you are always close to a bathroom.

There are so many great benefits of exercise during pregnancy that you are probably ready to just get out there and get moving! These benefits are great motivating factors; that’s for sure! However, it is very important that you don’t exercise during pregnancy and talk to your doctor or midwife if you have any of the following conditions:

Ruptured membranes
Premature labor
Persisitent bleeding after 12 weeks
Poor fetal growth
Multiple-birth pregnancy
A history of 3 or more miscarriages
A history of preterm labor
Dilated cervix
Pregnancy-induced hypertension

Finally, when you do start exercising while you are pregnant, you must watch for these danger signs and seek your healthcare provider if any of these develop:

Pain
Excessive fatigue
Overheating
Dehydration
Contractions
Dizziness
Dyspnea
Headache
Increase in leg swelling
Muscle weakness
Vaginal bleeding/leaking of amniotic fluid
You can’t feel your baby moving

In summary, you can exercise during pregnancy and there are a ton of benefits to exercising during this special time. However, it is more important than ever to have the permission of your doctor or midwife and that you listen to your body and stop exercising if you experience any discomforts. Enjoy the special time of your pregnancy!

Next Steps:

Leave me a comment below and let me know what you think about these benefits, if you are going to exercise during pregnancy, and what type of exercising you will be doing during pregnancy.
Share this post with your girlfriends JGet Clearance from your doctor or midwife to exercise and start working with a personal trainer who is certified in pre/postnatal exercise.
Enjoy your healthy and fit pregnancy!
Any questions? Contact me! by emailing me at amber@amberkeinath.com

To your healthy & fit life,

P.S. If you have a question about fitness, nutrition, healthy living in pregnancy and in life, send your question to Amber.

How to have Fun while Losing Weight

Tips & Tools, Weight Loss 3 Responses »

Apr 062011

Have you ever tried to lose weight but couldn’t stick with it because it was too dang boring? There are more diets and weight loss plans out there than every before.

However, there is a great majority of them that limit what you can eat or make working out so hard who the heck is going to stick with it for longer than a few weeks or even a few days?

With almost ¾ of the American population overweight or obese, and the majority of these Americans trying to lose weight, it is no wonder that practically every week there is some new “hot” diet or weight loss product to his the market.

The weight loss industry is HUGE! There is one problem: Americans are still getting fatter. These products and diets are not helping American’s lose weight and keep it off! They are setting everyone up for yo-yo dieting and not for lasting healthy results.

So, should you give up on losing the weight altogether? Absolutely not! It is important to learn what you must do to live a lifetime of health!

Are you currently looking to lose weight and be able to keep it off, but don’t know where to start? Here is a list I have put together to help you determine the best strategies for keeping you motivated and enjoying your new healthy life!

Try Something New

The key to having fun while getting healthy and losing weight is to try something new. Have you tried that new workout class at the gym? What about joining a sports league in your community? Have you considered experimenting in the kitchen with whole foods?

By trying something new, you are opening yourself up for a healthy and enjoyable life. Losing weight and getting healthy does not have to be boring. Health food does not have to be gross. Experiment! By trying different things, you will find areas of healthy living that you didn’t realize you enjoyed so much. When you find something you do like and have fun doing, you will be more motivated to stay healthy! You never know if that new workout class will be your favorite thing to do during the day!

Meet New Friends

There is nothing better than getting social and meeting new people. You can learn so many things from people and they can help keep you motivated. Some of the people I have met at the gym have proven to be the best motivators and encouragers. They have also shared some great tips that have helped me take the next step to getting healthier!

Get Support

In addition to meeting new friends, look around you at the people you are surrounded by on a daily basis. In order to best reach your goals, it is important to get support. Find a friend that will help keep you motivated and on track to reaching your goals. It is so easy to get distracted and make excuses, but if you have a friend to hold you accountable, it is very difficult to not reach your health or weight loss goals.

Have you ever tried using a friend as a gym buddy? This will help both of you stay accountable by working out together. Who wants to let your friend down by skipping out on a workout?

The best support and motivator is a weight loss community! They have so many resources and tools and people working to help each other be successful!

Support a Good Cause

Whenever we are working toward our goals, it is always a great thing to be able to give back to the community or to a great cause. Look for community activities such as a run/walk that will keep you motivated to train for and will support a great cause.

Set and Track Goals

There is no successful person who has not set goals. You have to know where you want to be in order to get there. How much weight do you want to lose? When will you lose it by? Write it down and keep it somewhere you will see it often.

Meal, Fitness, and Progress Trackers

Trackers are great for keeping you honest about carrying out your action plan that will lead to your ultimate weight loss. This way you can look back and see how you are doing and how you can improve in order to reach your goals.

BMI and Metabolism Calculators

Calculators are great tools to determine where you stand and what you must do in order to reach your ultimate health. A BMI calculator gives a general guideline of what your goal weight should be to decrease your risk for chronic diseases.

Metabolism calculators are great for helping you determine about how many calories you burn during the day which can help you determine how many calories you should be eating during the day in order to lose weight! Remember that 3,000 calories equals 1 pound.

Reward Yourself

When you have been great at working so hard toward your goals, it is important to reward yourself for being successful when you hit certain mile markers. However, this does not mean reward yourself with food which would derail your weight loss goals. This means setting up rewards such as a new book, clothes, or a massage. What will be your reward for reaching your goal?

Prizes

Any weight loss transformation is not complete without awesome prizes! There is no greater motivator than awesome rewards for reaching your goals.

Community

Joining a weight loss community is probably the most beneficial way you can reach your weight loss goals. It provides the weight loss support, prizes, trackers, planners, weekly success calls, recipes, weight loss success products, and fun times that will help you become successful!

Look for a community with a great cause you can support while you are reaching your goals!

To your health, life, and prosperity,

Is Mindful Eating the Key to Ultimate Weight Loss?

Healthy Eating, Nutrition 101, Weight Loss 2 Responses »

Mar 312011

Have you found yourself reaching for that candy bar or for that cookie, looking around you making sure no one will catch you? Hey, if no one else sees you, it doesn’t count, right?

What about eating while you are watching TV or a movie only to find that bag empty only halfway through the show?

Or, maybe you can relate to the woman who beat up her inner self after giving into that extra piece of cake that was tempting her?

If you find yourself related to one or all of these scenarios, don’t worry! We have been there! No matter who you talk to, whether they have been fat or skinny their whole lives, we have all had our share of an unhealthy relationship with food.

With weight loss products and stick thin celebrities plastered all over the media, it is extremely difficult to maintain complete sanity when it comes to food.

However, mindful eating may be the key for keeping a healthy control over your food and not letting the food control YOU!

First, it is important to get your brain in control of your stomach by asking some questions before you eat something you will regret!

Are you truly hungry?
Is this food actually contributing to your health?
How will you feel after you eat this?
Am I eating this because it is staring at me?
Amy I doing this because I am bored, depressed, anxious, etc?

These questions may feel like simple or dumb questions to ask, but you must study up on your eating behaviors in order to start being in control! Any successful weight loss program will have taking control of how you think about food, fitness, etc first in the process!

Here are the top 5 key points for controlling your eating behaviors:

Eat while you are sitting at the table.

Are you guilty of eating at the couch or in your car? I know I am! It is so easy in our busy lives to skip the time consuming “dinner around the table with the family” but it can actually be hurting you more than you realize.

When you are not at the table, you are focused on eating quickly and your mind is focusing on something else. This often leads you to eating way more than what would satisfy your tummy leading to weight loss over time!

Keep the food dishes in the kitchen so you will be forced to get up from the table to get seconds.

Ever thought you wanted seconds? By keeping the prepared food over in the kitchen while you are sitting at the table, you are forced to be more mindful of the food in front of you and if you are truly hungry. It is a lot easier to dish yourself some more food because it is staring at you right there on the table.

Do not multitask while eating.

When we have our focus on something besides our food, like the TV, we tend to not pay attention to what and how much we are eating. We also do not truly enjoy our food. Spend some time paying attention to what you eat. Food is meant to be enjoyed, not something to be ignored while doing something else.

Eat slowly and enjoy your food.

By eating slowly you are able to truly enjoy the tastes and textures of that awesome food in front of you. You are more satisfied with your meals and are more mindful of what you are putting into your body. ENJOY!

Choose quality over quantity.

When you are eating food, are you paying attention more to how much food you have or more over the quality of food that is in front of you? Not all food is created equal. In our society today, there are more processed foods and chemicals in our food supply than every before. The issue is these are high in calories and lower in nutrients.

The key to a healthy life rests in the nutrients, not just getting enough calories into your body. The body needs more nutrients than calories in order to repair damage and function to optimum efficiency. Give your body what it needs to thrive!

In order for you to reach your weight loss goals, it is important to get a handle on your relationship with food and what you tend to put into your body. The key to a long and healthy life rests with your food.

In order for us to get healthy and by doing so, lose weight, we need to start focusing on nutrient quality of our food and not so much on the calories or fat, protein, carbohydrate content of the food. If we focus on eating more food that is higher in micronutrients such as vitamins, minerals, etc. we are setting ourselves up to getting more health benefits per calorie buck and less overall calories.

Choose fresh whole foods for 90% of your daily calories and try to limit processed foods to the smallest percentage of your daily food intake that is possible!

It is now YOUR turn to get healthy and lose weight!

What has been your biggest struggle with weight loss? Leave me a comment below and let me know!

To your health, life, and prosperity,

P.S. Mike just lost 77 pounds in 90 days! Next is YOU!
http://amberkeinath.bodybyvi.com

How to Choose a Gym Perfect for You!

Getting Started, Healthy Fitness, Tips & Tools, Weight Loss 8 Responses »

Mar 252011

Searching for the right gym to become a member of does not have to be intimidating if you do your research first and know what to look for when you start visiting the different gyms.

Cities can have thousands of different gyms to choose from, so how do you know which gym will help you reach your goals the best?

The first thing you must do is to right down your goals.

Do you want to lose weight or are you looking to build your strength and get toned? Are you looking for more classes or more weight machines?

Before you even go driving around trying out different gyms, it is important to get your ultimate goal in place first.

Next, it is important that you don’t just join a gym because your best friend is a member there. Even if the gym is having a great promotional discount for new members, it is important that you shop around and find the best gym for your pocket book that will help you achieve your health goals.

So what are the top 10 things to look for when shopping around for YOUR gym?

Location and Hours

In order for you to have the best chance at visiting the gym frequently and therefore having the best chance of reaching your health goals, it is important to choose a gym with a convenient location and hours that fit your schedule.

One rule of thumb is to only choose a gym within a 2 mile radius of your home. The close the gym, the more likely you are to attend on a regular basis. Different gyms have different operating hours which means you can pick and choose a gym that is open during the hours that are most convenient for you to go.

If it has normal business hours and you work a full time job, it might make it near impossible to work out during the week.

Friendly Staff

The staff can set the tone for your entire experience. If you want to succeed in reaching your goals, it is important to choose a place where the staff is friendly. When visiting the gyms, observe what the staff is doing.

Are they helping out the other members or are they just sitting around talking to the other personal trainers?

The staff is the key to answering any questions you may have about the equipment or any questions that may come up later on down the road that is key for your overall success. Make sure you are setting yourself up for success and not some more failure.

Cost

What is the point of joining that awesome popular gym when it is just going to kill your finances? It is better to join a smaller gym that won’t break the bank but will give you the encouragement to keep going at it!

Make sure you look for hidden costs such as initiation fees, length of commitment, cancellation fees, etc.

The other thing to be aware of is at the bigger gyms, you are most likely paying more due to the wide array of amenities, many of which you probably do not need. Take a look of what you really need in a gym.

Additional Benefits of Membership

Gyms come in all shapes, sizes, and amenities. Make a list of the amenities you would like in a gym and stick with it. You probably do not need all the extras which sound great but are they truly necessary for your budget?

Some possible amenities that gyms include are kid programs, classes, spa services, and nutritional counseling. Choose the gyms that have what you want but beware you aren’t paying for all those fancy services you don’t need.

Enough of Your Equipment

The best way to make sure you are joining a gym that will have open equipment at the times you will be working out is to visit and get the tour of the gym during that time. Take a look around to see if they have the equipment that you want to use and that it is open during the times you will most likely be using them.

Personal Training

The majority of gyms out there offer a free personal training session with every new membership. Take advantage of this even though you may already consider yourself a fitness expert. It is always a great idea to run things by another fitness expert.

The other benefit to taking advantage of this session is that someone else is there watching your form and making sure you are doing the exercises correctly which will help prevent injuries.

Classes Available

Classes at the gyms are some of the most fun ways you can get a great workout without the boring tradition of running on the treadmill. Take a look at the different classes offered and if any of them sound interesting to you.

They may be a great way to boost your workout when you are feeling bored or that you have hit a plateau. Some great classes to try are piyo, Pilates, yoga, Zumba, Turbo Kick, and many more!

Experiment and have fun!

Type of Gym

There are many different types of gyms available such as sports focused gyms, women only gyms, gym and spa, etc.

Some of the specialty gyms may cost more, but if it meets all your needs to get the results you want and it does it in an appealing way, it may be worth the small added fee. If you are a woman who hates working out at a gym, it might help boost your motivation and self confidence to be able to work out with only other women.

Try to find that one thing you could have in a gym that will help you best reach your goals.

Showers, Locker Rooms, Childcare, etc.

One of the best things you can do while looking around a gym before signing up for a membership is to really check out their showers, locker rooms, and childcare rooms. Make sure these rooms are very clean. These are most likely to be the dirtiest areas and if they are clean, you can rest assured that the gym overall will be a cleaner place.

Who wants to work out in filth? Make sure they also have spray bottles to clean equipment after use and that people actually use them!

Get a Buddy

And there is nothing better than a gym that helps to keep you motivated to reach your goals than a gym that you visit with a friend. Having a gym buddy will further motivate you to go work out and will make it a lot more fun!

Well, those are the top 10 things to look for when shopping around for your gym of choice. It is important to choose a gym that will best help you achieve your goals. What’s the point of joining a gym because you heard it was good, but then it is dirty, it is too busy that you can hardly every get on equipment, and they have no extra amenities that you would like in order to best meet your needs?

What do you think of this list? Is there anything else you would add to this list to help someone else choose a great gym? Leave a comment below and let me know!

To your life, health, and prosperity,

P.S. Get Healthy, Lose Weight, and have FUN with a 90-Day Challenge. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Does the Turbokick Workout actually Work?

Healthy Fitness, Workouts 7 Responses »

Mar 102011

Ever wonder if that Turbo Kick workout class at your gym is worth your time? For many weeks, I have been curious about this class that always seems packed and ends with everyone coming out dripping in sweat.

I have read countless articles in the fitness world about how awesome of a workout it is. But it still has to pass 2 tests! I wondered if it would be something I could do and if it actually would pass my “fun test”. A workout is only worth it when it is fun!

Like many people who have a gym membership, I am pretty shy about trying out something new. How are you about trying something new by yourself?

Latest Lesson Side Note: When it comes to working out in a gym, 99% of the other members are more worried about what others are thinking about them and what exercises they are seen doing, that they really are not thinking about what you are doing whatsoever!

Well should I try out this class?

What if I am not in good enough shape?
What if I can’t do the routines?
I have never been very good at dancing or anything choreographed, how would I do with this type of class?
What if I can’t do it?

Be truthful, have any of those thoughts crossed your mind?

Well, I decided since I am moving in 3 months anyway, I should try it out before I move and meet more permanent gym mates. If I really made a fool of myself, I wouldn’t have to face these people that much longer. I know I shouldn’t care what others think about what I do or look like working out, but its hard to convince my brain when I actually get to the gym!

Well, I decided it really doesn’t matter and it is all about making sure I get in great workouts to maintain optimum health. So, I tried something new! I went and tested out this growing trend in fitness classes: Turbo Kick!

What is Turbo Kick?

Turbo Kick is a mix of kickboxing and hip hop dance moves that gets your heart pumping! Although it has been around since 1997, it is growing in popularity today with the latest introduction of other forms of this workout such as Turbo Jam from Chalene Johnson.

The description of the workouts from the product website claims it can burn up to 1,000 calories per hour. I don’t know about that but I do know it is one awesome total body workout that is a great way for you to lose weight and improve your cardiovascular health!

What was the class like?

I was a little nervous walking into the workout class room. However, the instructor quickly made me feel comfortable! I found I was definitely not the only one doing this workout for the first time. The instructor did a great job explaining everything. Maybe I can do this afterall!

The workout itself started out with a warm up that is built around the sport followed by some faster paced interval trainings with simple combinations. The great thing about this workout by this point is I am catching on pretty quickly to the different combinations since they are repeated a bunch of times each adding a little more on to the previous combination. I think I can do this!

At this point I was huffing and puffing and I was only 15 minutes into the class! I kept thinking, how am I going to make it the whole hour?

After this we jumped into 90 seconds of crazy fast paced kickboxing specific endurance and strength training combinations. That was tough! I felt it after that! Again? Okay….Feeling a little more! We went through the whole 90 seconds again! and then again! At this point, I am at the sweatiest and most fatigued I have been in a LONG time! Sure, I am a regular worker-outer but I tend to focus on strength training and little cardio, not beat your body up cardio!

Finally, we do slow it down for more the endurance kickboxing combinations to work more on our punching and kicking form. We ended with lots of stretching, balance, and some pilates type core exercises.

What I learned from doing this class?

Well, I made it through and lived to tell about. I did not make a fool of myself and had such an awesome workout that I am hooked! By participating in a class I was forced to push myself as much as I could to complete the strenuous workout. I was able to keep up with the combinations due to some of the repetitiveness. However, I was not bored with the repetitions and the class went so fast I was surprised how quickly the class ended.

Well, it passed the test. I could do it (not without excessive sweat) and it was so much fun that I am defintely hooked and going again! Oh, and I think every muscle in my body was sore for 3 days afterward even my glutes and abs! That was a great surprise! This definitely is a total body workout!

I definitely recommend this class for you! Even if you are not in great shape, it is always modifiable and everyone starts somewhere. Just get out there and workout!

Here are the 5 Things I learned from this experience that you can take into your workouts:

Stop worrying about what others think and just get out there and do it. Chances are they are more worried about what you are thinking about them.

Look at all the different classes offered and pick a couple that sound interesting and just get in there and join them. There are usually always other newbie’s as well so don’t feel inadequate!

Do a little research online if you are interested in the different workout class options out there to find one that sounds interesting to you. Chances are there is a DVD for it that you could use at home to get your confidence level up before you join the class at the gym.

Meet with a personal trainer or class instructor to find what classes are best for your interest and fitness level. Use your resources that come with the gym membership.

Get moving! Get out there and take action. Stop dreaming about joining in on those classes. Get out there and do it. Most of all have fun!

Well, what do you think of Turbo Kick? Have you done a class? How did you feel about it? Would you do it again? Leave me a comment below and let me know!

To your health journey success,

P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

How to Eat and Train like a Fitness Model

Healthy Fitness, Workouts 6 Responses »

Mar 032011

Have you ever wondered what it would take to be a fitness model? Many people would choose to have the body of a fitness model over that of a fashion model. They also report fitness models looking healthier overall. The good news is that anyone with a little determination can get the body of a fitness model.

Reaching the fitness model status does not actually require huge sacrifices. You may be surprised at how relatively simple the training plan can be. However, it does still require some discipline otherwise we would all look like fitness models.

There are seven tips for achieving that fitness model look without overworking yourself in the process.

Do cardio exercises for 30-45 minutes at least three times a week.

A cardio workout helps to burn fat which is crucial to show the most muscle mass for that fitness model look. Try mixing up your cardio workouts using a combination of the bike, treadmill, stair climber, elliptical and any other cardio exercises.

Strength training should be done three times a week for good results.

Fitness models are toned which is achieved through strength training. Contrary to popular belief, doing some strength training does not mean building bulk. Strength training not only increases your muscle mass, but it also increases your metabolism. Your body’s metabolism increases the more muscle mass versus fat your body has. Be sure to work all muscle groups to get a total body workout and increase your overall muscle tone.

At least one workout session per week should be a superset session.

This is when you move quickly between strength training exercises without a rest session in between. Supersets can be with the same muscle groups or different muscle groups. Adjust the number of repetitions for each exercise keeping in mind the muscle fatigue that comes with supersets due to the lack of rest in between each exercise.

Your diet should focus on eating about 90% whole foods.

This is what is required for general proper nutrition for the whole population. Whole foods contain vitamins, minerals, phytochemicals, and antioxidants that are vital for ultimate health. The standard American diet has very little of this micronutrients. In order to get the lean and toned body of a fitness model, health is the number one priority. Focusing on whole foods also provides you with more energy to complete your exercise routine.

No processed food allowed including wheat, sugar, flour, etc.

Processed foods contain many different chemicals, food colorings, etc that interfere with the hormonal processes in the body which can lead to weight gain and many different chronic diseases. Processed foods also contain very few micronutrients that give your body any health benefits.

No skipping meals allowed.

Fitness models do not starve themselves. They eat all their meals plus snacks throughout the day. The difference is they focus on eating whole foods and cutting out processed foods which allows them to be thin and get the most out of their workouts.

Keep a handle on your calories.

The standard American consumes at least 300 more calories per day than they should be eating for their body type. This can translate into a weight gain of around 30 pounds each year. The key to staying healthy or getting the body of a fitness model is to keep a handle on your calories and only eat what is necessary to fuel your body. This is easier when you eat all whole foods and no processed foods because your body will eat what it needs and be satisfied.

Being able to train and eat like a fitness model has a lot health benefits. It is important to get cardio and strength training workouts for ultimate heart health and prevent many chronic diseases. Eating a diet based on whole foods means you are eating more nutrients such as vitamins, minerals, and antioxidants that the standard American diet is missing.

You do not have to train as hard as a fitness model to be healthy. The key to good health is to get your body moving and to eat a diet of mainly whole foods. So get out there and improve your health!

To your health journey success,

P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Top 5 Abs Exercise Myths Debunked!

Get Moving 101, Healthy Fitness, Tips & Tools 4 Responses »

Feb 282011

Are you feeling a little overwhelmed with all those products out there that are supposedly the best thing that you could possibly do for your abs workouts?

Lately there have been so many different products from those belly fat burning pills to those funny look abs workout contraptions promising to burn that fat from your midsection with the least amount of work possible on your part.

I know that the majority of us want that toned and flat tummy but are all these products really the answer? Before you are able to get the best results possible, there are a few myths I need to debunk in order for you to become effective with your tummy toning routines.

Myth #1: You must do as many crunches you can do every day.

By doing 100’s of crunches a day, you are not going to get toned abs any faster than focusing on a few different abs workout routines. There is no such thing as being able to spot train to burn fat. In order to tone your abs, focus on doing a few core exercises correctly 8-15 times each and you will see results. You can get great abs without a single crunch. There are tons of different abs exercises you can choose from to target your abs muscles.

Myth #2: Form is not as important as the number of times you do the exercise.

Like I mentioned in the above myth, it is not about the number of times you do the exercise. If you have correct form while doing the exercises, and you perform the exercise 8-15 times, you will get
better results than if you did hundreds of crunches. In order to get a great core workout, be sure to pull your navel towards your spine as you go through each exercise to engage more muscle fibers and giving you a more effective workout. If you aren’t feeling much with your core workout, chances are you do not have correct form.

Myth #3: Belly Fat Burning products are the key to getting that toned stomach.

There has been no reliable research that indicates fat burn can be targeted by taking a pill or eating certain foods. Getting great abs takes a little bit of work and cannot be done by eating a few key
foods or popping a pill. If someone says otherwise, chances are they are trying to sell you something.

Myth #4: If you want to burn fat on your stomach, you must do core exercises.

Many people want to get rid of the fat around their midsection and try to do more core exercises thinking that is the key. Truthfully, to burn fat, you cannot target the certain areas. You must engage in
cardio workouts that burn calories and fat during your workout. Don’t skip the abs workouts because it still is beneficial with the fat burning process. When you do more strength training, you increase your metabolism which in turns increases your body’s ability to burn more fat. So mix cardio and strength training exercises into your workout routine.

Myth #5: You must use one of those abs gadgets that just hit the market to get the best results.

There is no magic piece of equipment out there to get amazing abs. It takes work! Instead of looking for the next best gadget out there, find a great core routine you can do either at home or at the gym and do it! Use great form and you have all you need to get great looking abs!

The key to shrinking your stomach and getting those abs you desire is to do a mixture of workouts and avoid those too-good-to-be-true belly burner products. Your plan for getting the flat stomach is to mix cardio exercises to target the calorie burn and a circuit of strength training exercises that work all your muscle groups, not just your abs. When you focus on losing weight through the calorie burn involved with cardio and mix in strength training, you rev up your metabolism and will not only get great abs, but a great healthy and toned overall physique.

What do you think of these myths up there? Is there one that surprised you for making the myth list? Leave me a comment below and let me know!

To your health journey success,

P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

Top 10 Tips for Budget-Friendly and Healthy Grocery Shopping

Grocery Shopping, Healthy Eating, Tips & Tools 2 Responses »

Feb 252011

Have you ever been surprised by the small amount of groceries you come out of the store with for that large total bill you paid the cashier?

It seems that grocery shopping for your family or even just for ourself adds up way too quickly. How in the world are you expected to et healthy when it takes a huge chunk of your paycheck?

I want you to stop thinking that healthy foods are out of the reach of your grocery budget and start adopting certain buying skills that will almost seem the healthy foods are the bargains and the “cheap” foods you have been buying are the sticker shockers.

Healthy grocery shopping on a budget can be accomplished for you and your family with these top 10 tips I have put together to help you in your quest for budget-friendly and healthy grocery shopping.

Make a list before you head out to the store and stick with it.

When you shop with a list, you are less likely to buy food that you don’t know. Those impulse buys are what is killing your budget, not the healthy whole foods. With this list you will also cut down on your trips back to the grocery store for items you forgot and buying items you don’t need that will end up sitting on your shelf or spoiling before you get around to using it.

Buy fresh produce that is in season to cut back on your grocery bill.

Produce that is NOT in season has to be shipped from across the world and is less easily come by which shoots that price up pretty quick. Educate yourself on what produce is in season before making up that shopping list of yours so you can make sure you are getting the best bang for your produce buck.

Avoid the middle of the grocery store.

Did you know that the majority of Americans only get about 7% of their daily calories from fresh whole foods? That means the majority of your calories are coming from packaged or processed foods. These foods have very little nutritional value compared to their whole foods counterpart which means in reality you are paying a lot of money for those packaged foods with very little nutritional gain. You are paying for chemicals and additives that will eventually lead to disease. Make sure you are spending your grocery budget wisely by getting the most nutrients you can get.

Buy in bulk.

This is probably not something you haven’t heard about before but it truly can make a difference in your overall grocery budget. Save money for the items that you consume a lot of and buy bulk.

Calculate the cost of the packaged food you are buying using the cost per oz or pound.

I actually learned this one from my husband! The majority of grocery stores we shop in display the cost per unit oz in small print right next to the cost of the product on the shelf. You may be surprised how much money you can save by comparing the packaged foods you do decide to buy and choosing the products with the least cost per unit oz or pound.

Buy generic.

This seems to go along with buying in bulk but it really can help you cut the costs of those packaged foods you buy. There was actually an episode on Dr. Oz show where he talked about this. He was comparing generic brands to the name brands and found that when they are compared side by side, they are almost identical. Don’t spend your money on buying name brand when you get the same product when you buy generic.

Choose meatless protein sources.

Plan to have a couple nights a week vegetarian and you will dramatically cut the amount of money you spend on protein. Animal protein is not superior protein to plant protein and costs a lot more. Try to start making more of your daily protein calories come from plant sources rather than animal sources and your health will thank you.

Go grocery shopping alone.

Whether you have a family to feed or just a spouse or roommate, going shopping alone will save you money. When you take others along, you both are more likely to impulse shop for food that is not on that grocery shopping list you made. This all leads to that grocery shopping budget dwindling pretty dramatically and you probably find yourself blaming it on that bunch of bananas in your basket rather than the real culprit of those chips or ice cream.

Choose your groceries wisely and alone with a list.

Do not buy from the checkout aisle or from special displays. Usually when you grab food from these areas, you are impulse buying and really do not need those items anyway. If those items happen to be on your grocery shopping list, then by all means grab away!

Eat a meal before you head out to grocery shop.

When you are less hungry, there are less of those impulse buys that will turn your eye. I have found that when I am full and go shopping, less of the junk type and packaged foods sound appealing and I focus more on the whole foods which is where the focus should be anyway. Experiment with this one. Go grocery shopping on a full stomach and go on an empty stomach. How do your grocery carts compare? Which one gets you the healthier options?

Before you go grocery shopping make sure you plan a grocery shopping list to take with you and you eat a meal before you head out. It is also important to get your money’s worth when you are planning your meals and buying food at the grocery store. Would you rather spend your money on chemicals that resemble food (processed and packaged foods) or whole foods that give you the most nutrients for your hard earned dollar that will enable your body to function healthfully?

Use these tips to help make your grocery shopping trip healthier and less expensive.

Question of the day: What is your most common impulse food buy when you are doing your grocery shopping? Leave me a comment below and let me know!

To your health journey success,

P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

How to Get an Energy Makeover!

Healthy Life, Motivation, Tips & Tools 3 Responses »

Feb 232011

What is up with this lack of energy us women find ourselves facing?

Amy is a 24 year old young woman who is just starting her career and has been working long hours. She has informed me that she cannot function in the morning without her coffee. Her morning routine always involves a visit to Starbucks before she heads into work.

As a nurse, I have found many of my coworkers relying on coffee to make it though our long shifts.

Courtney is another young woman who works a normal 9-5 job that struggles with enough energy to make it through the day. She is great waking up in the morning and is full of energy until lunch when the afternoon sluggish feeling takes over.

Lynette is a young mother of 2 girls under the age of 3 years old. She finds herself struggling with enough energy to make it through the day chasing after and entertaining her young girls at home while her husband is at work.

Do you find yourself relating to one of these situations?
Do you find yourself having trouble getting up in the morning without coffee?
Do you find yourself in that mid-afternoon drag?
Are you dragging yourself through the day just to do it all over again the next day?

You are not alone! Lack of energy is one of the most reported issues among both moms and working professional women.

What is going on with our energy levels?

It does not matter what woman you talk to, it seems we are all feeling we can use more energy to get us through the day. Although we as women are blessed with the ability to multitask better than our male counterparts, it can become the source of our demise.

We are busy. We work all day to come home and cook dinner, take care of the kids, etc. Even if you do not have a family, you are still keeping a very full schedule. It is hard to make time in the day to recharge.

We are planning, planning, and doing more planning. Whether you have a family or are single, there are many things you must schedule and plan for. All of this can take up space in that wonderful brain of yours and create the stress that drains our overall energy levels.

So, what can we do to still get everything we need to get done, DONE without going crazy?

Make sure you get awesome nutrition.

This means you focus 90% of your daily calories on fresh fruits, vegetables, nuts, seeds, beans, and whole grains. To boost your energy, boost the nutritional content of your food. Make sure your diet focuses on getting more nutrients every day. There are no excuses to partaking in a less than stellar diet. Your life depends on as many nutrients as you can get! So, increase nutrient content of your food and lower the calories you take in during the day allowing your body to repair itself and boost your energy levels.

Stick with your workouts.

When you work out on a regular basis, you stimulate an increase in your neurotransmitter response which naturally boosts your energy. The general thinking would be that using the energy to work out, you have less energy to get you through the day. However, the opposite happens. Your workouts boost your brain power and your energy levels which means working out is more of energy boost than even coffee!

Turn off that TV and Facebook.

This is one that I struggle with; just ask my husband! When you spend more time on the tv or computer, it acts like a drain on your brain which makes you feel even more sluggish without the desire to engage in some exercise. So, spend less time on these activities and boost the health of your brain by spending time socializing, reading, or taking up some new hobbies. Enhance your brain; do not drain your brain!

Get outside Today.

The best way to get an energy boost is to get outside every day. Take in that fresh air and sunshine. There are thousands of studies that show the importance of vitamin D on your overall health and protecting your body against diseases. Just being outside is a great way to relax, refresh, and rejuvenate which will give you a great natural energy boost.

Stop worrying.

This is something that we women do very well. We worry A LOT! Whether we are always worrying about finances, friends, work, family, or the house, we always have something to worry about. You know what good worry does? NOTHING! It just takes up brain space and drains your energy. Lower your stress level by worrying about the things you really can’t do anything about and clear some room in that head of yours for more important thoughts!

Do you think these 5 tips will help you boost your energy level? What is your biggest energy drain you face? Let me know by leaving me a comment below!

Ready to boost your energy, lose the weight, and feel great! Its time to reach your health goals and have fun doing it with a huge community of extraordinary people! Join the Challenge!

To your health journey success,

P.S. Get a Health Coach to help you Get Healthy, Lose Weight, and have FUN. Join me by Clicking Here! Find and connect with me on my Facebook fan page and on Twitter!

The Top 10 Reasons YOU Fail at Weight Loss

Weight Loss 2 Responses »

Feb 162011

Losing weight may seem like it is a constant battle that you are unable to win. You may find yourself able to lose a little weight, but you can never fully achieve the full weight loss desired.

Here is a list I put together to help you understand what might be holding you back from getting better results with your weight loss attempts. I also wish to give you the skills necessary to keep the weight off for good!

1. You may not be getting enough calories throughout the day.

Not getting enough calories throughout the day may be a common problem for dieters. The thought that losing a pound of weight for 3,000 less calories can lead people to think the fewer the calories, the more weight they can lose. However, if you do not get at least 1200 to 1500 calories during the day, your body can start to think its starving causing it to maintain its weight. So be sure you are getting enough calories to lose the most weight without putting your body into starvation mode.

2. You may be getting too many calories throughout the day.

The flip side of dieters taking calorie restriction to the extreme, are the individuals who are trying to lose weight but not fully understanding the amount of calories they are getting on a daily basis. I recommend you keep a food journal for at least one week so you can get a realistic look at your eating habits. The standard American is getting about 600 more calories than they need everyday.

Study up on proper portion sizes to help control your calories. The key to healthy eating is focusing on getting more nutrients for your calorie buck. For more information on a healthy eating plan, grab your free food guide.

3. Your workouts may be wimpy.

Make sure you are getting a great workout. It is one thing to go to the gym everyday. It is another thing to go to the gym everyday and workout hard until you are sweating. A good measure of getting a great workout is to make sure you are reaching your target heart rate when you are doing your cardio workout.

I also have a video on how to make sure you are getting a total body workout.

4. Your kitchen may be the culprit.

If your kitchen is stocked like you always stock it, chances are it is not healthy or promoting your weight loss. Make sure you clean through your pantry and refrigerator and toss anything that is not healthy or has very few nutrients for your calorie buck.

When restocking your pantry and refrigerator, make sure you stock it more with whole foods such as fruits, vegetables, nuts, seeds, beans, and whole grains and very little packaged or processed food.

5. Your workouts are missing strength training.

Ladies I know you dread strength training workouts. You are afraid of building too much bulk. But did you know strength training is the key for boosting your metabolism and losing more weight? By building more muscle, you are increasing your metabolism. This does not mean you must bulk up. Try doing more repetitions and less weight for your strength training workout so build that lean and toned muscle! Be ready for awesome weight loss!

6. Your lifestyle is letting you down.

Is your current lifestyle setting you up for failure? Make sure you have a healthy environment that supports your weight loss efforts not tempts you to forgo your efforts. Create a home space that is uncluttered and relaxing when you are in it. Clean out your kitchen so it is a health promoter with lots of easy to fix healthy foods! By creating a healthy environment, you are setting yourself up to be more motivated and committed to reaching your weight loss goals.

7. Your schedule is too flexible and not determined enough.

Make sure you schedule your workouts into your planner or calendar. This way there are no excuses for you not working out! It is also important to make out a menu for the week and do grocery shopping so you have everything you need to make healthy meals for you!

Make sure you are not too flexible in letting your healthiness slide “just this once” because that just sets you up for failure. You need to be determined to see this through and be successful. Do you really
want this?

8. Your goals are not in writing.

Write out the goals you want to achieve and when you want to achieve them. Make them measurable and have a date of when they must be met. This will keep you motivated and in the right direction for ultimate weight loss. So, what do you want to achieve? When are you going to achieve them by? How are you going to achieve them?

Get out there and reach your goals!

9. You’re bored.

Nothing kills a great weight loss plan like boredom. Do not let yourself get bored with your food or your workouts. As far as workouts go, find activities you can start doing that you enjoy that will get you moving! For your healthy meals, find recipes that are inspiring and taste great. Did you know the thought that healthy foods are bland and boring is a myth? There are so many different options out there!

Find a great whole foods recipe book and get experimenting! You may surprise yourself with how much you prefer healthy foods over junk.

10. You do not have support.

Finally, it is important to have the support of your family and friends to help you lose the weight. If your family and friends are not supportive, it will make it that much harder to overcome the weight issue and get healthy for good! Find and hire a health coach to help you stay focused, motivated, and actually reach your goals. To get some help from a nurse, visit my health coaching” page.

I hope this list helps you figure out what your struggle with weight loss may be and allow you to correct the issue.

Question of the day: How many times have you tried to lose weight in your lifetime? Leave me a comment below and let me know!

If you have any questions regarding weight loss or healthy living, please feel free to email me at amberk@amberkeinath.com

To your success,