Alcohol Inhibits Caloric Burn

Alcohol has quite an impact on your fitness & weight goals. Next time you sip, keep these facts in mind:
1. Alcohol is 2nd most potent source of calories
2. Takes no calories to burn alcohol
3. Calories from other souces will NOT be burned UNTIL the alcohol is metabolized from the liver
4. Unburned alcohol calories get stored as fat
5. Alcohol causes your blood sugar to drop and carb cravings

Post Competition Food Prep – Really?!

19 Weeks of Demanding Food Prep Turns Into a Habit

4 Days worth of meals, not including my 1st and last meals of the day.  But you may wonder why in the world Andrea & I would continue with time consuming food prep after 19 weeks of complaining about it the time it takes or unable to eat what we wanted and craved.

That is a very good question.  But the reality is we feel so much better on this food!  Neither of us wants to ‘blow up’ now that we’ve gotten in such good shape.  Right after the competition we had a weekend of eating what we thought we wanted only to be struck by guilt, stomach aches and swelling ankles!  In fact, the day of the competition we both had so many rice cakes with peanut butter, honey and or jam that neither of us wanted that much sweetness again for a while.

So 19 weeks of good habits are sticking with us….maybe now we won’t complain about it : )

Week 7 Weigh-In Winner is….

This week’s Biggest Loser Weigh-In Winner is Robin Murphy!

Robin lost a total (just this week) of 4.23%! Her hard work is paying off and she worked thru the ‘stuck point’ by adding extra classes, cardio and doing a cleanse to re-boost her metabolism. Robin won a $25 gift certificate to Freddie Valentines, a $25 Gift Cert to Panacea, $10 GC to Nina’s and a box of Advocare Spark from LexFit! Congratulations Robin!!!

Six-Pack Anyone? 8/19/13


Abdominal Toning Notes




A restricted caloric diet alone is not usually effective in eliminating belly fat. It is quite common for someone to feel as though they are gaining weight, especially belly fat. This paradox can be explained by the fact that when on a restricted diet your body will mobilize the fat, burn 1/3 of it and deposit the rest in the ‘calmest’ areas, that is, areas not disturbed by intense blood circulation such as your butt and belly.


Low-carbohydrate diets are the most effective at accentuating the loss of inches off the waist. Eating sugar and alcohol promotes belly fat. Caffeine promotes the absorption of sugar, while decaffeinated coffee, rich in chlorogenic acid, reduces the absorption of carbohydrate and is of most use at the end of a meal. Breads, pastas, rice, grains, potatoes, and sweets being the high-carbs you should avoid. Careful attention to the types and amounts of fruit you consume is necessary as well since they are high-carbs.


Moderate protein intake: 20% of low-calorie diet plus 35g a day of BCAAs will result in the best results of belly fat loss. (See info below on BCAAs)




Your body stores fat in areas of least use. Using your muscles activates blood flow which triggers fat loss. By regularly working your abs, you reduce the chance that fat will accumulate on your belly. This regular work will help fight fat locally and tone these muscles. Studies show that a contracted muscle gets part of its energy from the fat covering it.

High-Intensity training is superior to typical low-intensity cardio work as it is the only way to TARGET belly fat loss. It is superior because of its deferred metabolic effects: Long after you stop exercising, your body will still burn calories. It works on love-handles too.


While dieting alone can increase belly fat, the same diet coupled with regular physical activity, high-intensity interval training, can decrease the size of the fat cells on the abs by 10% !




Supplements such as Branched-Chain Amino Acids (BCAAs) and calcium help to localize the loss of fat off the waist. BCAAs make up one-third of all muscle proteins. They promote muscle strengthening; fight accumulation of fat especially around the waist.; stimulate growth hormone, which is an anti-fat hormone that also tones muscles; supports a hormone that stops hunger; fight physical and mental fatigue during exercise and while dieting. This particular combination of BCAAs can be found in the superior Advocare Product: CATALYST.


Recent discoveries have shown that calcium can help burn fat. But when the body lacks calcium it stores up every little bit it can. One place it stores it is inside fat cells. So a diet poor in calcium causes an increase in belly fat. It is most effective if taken in the evening.


Calcium is of of the numerous supplements included in Advocare MNS .




Wk4 -thurs meals

Last Day of my Diet Blog.  By now you should have a great idea of how to get along without breads, sweets and dairy.

Breakfast: Lemon water, ThermoPlus, 1/2 a fresh peach, a slice of leftover meatloaf and a slice of sweet potato.  (who says breakfast has to be typical?)  This was quick and easy!

Snack: 1/2 banana with peanut butter

Lunch: a slice of meatloaf with 1/4 sweet potato

snack: nuts & raisins, coffee

Now Go Forth and Lose Fat!


Wk 3 Thurs/Fri/Sat/Sun Meals (July 4th weekend)

Breakfast: scrambled eggs, 1/2 tomato, 1/2 avocado

Lunch: brats on the grill, veggies on the grill

Dinner: Shrimp cocktail, a beer

Hey this is a holiday weekend so I had lots of simple grill food. Grilled brats with no bun or condiments and grilled zucchini and grilled red peppers, nuts. .  We were camping quite basic. Finger food only unless we went to a restaurant. When I did we had salmon and sweet potatoes.


Wk 3-Wed Meals

Breakfast: 2 fried eggs and a slice of pork loin

Lunch: Subway spinach salad with veggies, tuna, avocado and two slices of bacon.  Only vinegar and salt & pepper. Unsweetened iced tea.

Snack: cherries

Dinner:  Got home and made an amazing Sauteed Sausage Filling.  It would be wonderful in little pot pies or hand held pockets, but I can’t do bread type foods and so I only ate this rich, flavorful filling.  It was like a thick soup or stew:  Saute Jimmy Dean bulk sage sausage with chopped onion and celery. Saute until sausage is good and browned. I hate grizzle.  While it is sauteing I chopped up zucchini, green pepper and cut up 1/2 of a leftover sweet potato.  I also soaked about 1 cup raisins in hot water.  Once the sausage is browned add 2 tbs. butter and chopped veggies and simmer shortly so they are not too soft.  Then add raisins, sea salt, lots of pepper, 2 tsp cinnamon, 2 tsp apple cider vinegar, 2 C coconut milk, 1 tsp siracha hot sauce. simmer 5 min.  Enjoy!