Here’s a muffin that isn’t sugary, starchy and devoid of nutrients – like the muffins at your favorite coffee shop. These muffins are rich in beta-carotene and contain half an egg’s worth of high quality protein. The delicately sweet flavor will satisfy and have you coming back for more.
Here’s what you need…
Nutritional Analysis: One serving equals: 127 calories, 7g fat, 230mg sodium, 11.7g carbohydrate, 3g fiber, and 5g protein.
I know many of you have been waiting for this…
I’ve been talking about the ‘Challenge Diet’ but I really should have clarified that it’s the ‘21 Day Challenge Diet’. I mean, who wants a MORE challenging diet?
Let me explain:
Beta testers said that the nutrition portion of the plan was a cinch. The felt full and energized. They said they didn’t feel like they were even on a diet.
When you don’t feel deprived, when your cravings are diminished, then your chances of success are increased. Plus, there’s room for a ‘treat’ meal every seven days on this plan, so beta testers felt it easier to stick to.
The ‘challenge’ with the ‘21 Day Challenge Diet’ is that I challenge you to MOVE. Unless you want to be a smaller version of your former fat self, the ‘secret sauce’ to a ‘diet’ involves exercise. I have you covered with easy to follow home workouts that can be geared to any fitness level.
I also have you covered with a support system to help you ‘stay the course’. The plan is obviously 21 days where you can expect to lose up to 15 lbs. You’ll get ‘done for you’ meal plans and recipes but MOST importantly, and what beta testers said was HANDS DOWN the best part of the plan, you’ll get access to the private Facebook group.
Members hold each other accountable to support, encourage and motivate each other to keep going, even when the going gets tough. Studies show that this social support is the missing link to many plans. The 21 Day Challenge Diet and the whole Challenge Diet community will hold your hand every step of the way.
If you’re looking for a sensible and sustainable way of eating that will help you reach your fat loss goals and maintain them, then the 21 Day Challenge Diet is worth checking out.
The 21 Day Challenge Diet is really the NON DIET diet. It’s best not to go on a diet at all, but simply change your eating and lifestyle habits so that it supports healthy living where you feel energized and you naturally get to your best weight feeling great.
I’d love for you to be part of the 21 Day Challenge Diet community with me so we can support YOUR healthy weight loss. Keep in mind that there’s limited space in the Facebook group, so make sure you grab your spot.
Confessions of an Ex Diet Queen
Guest Post by Lisa Bullock
I have been the Queen of Diets – been there, done that, tried it, ‘Rapid, Extreme, Booty Burning, Solution, Weight Loss, Transformation Blah Blah” – every ‘shiny diet toy’ under the sun! Did I lose weight? Yes. Did I keep it off? No. None of them were practical, long term programs that could help me effect permanent change.
I was a skinny child and never had an issue with food until I moved out of home and started eating junk food. Yes, I know, it’s astonishing! Who’d have thought! I was also incredibly ignorant about all forms of good nutrition. But let’s be blunt here, you don’t need to be a rocket scientist to know that scoffing hamburgers several times a week is not a good thing for your health or your waistline!
Question: Any advice on working out…strength training ..after a hysterectomy?
Answer: As for returning to training after surgery such as a hysterectomy, I’ve been there/done that.
Start off slowly.
Work on core strength with planking type things. Here’s a blog post to get you started on building core strength.
You want to reduce stress on the pelvic floor muscles, so no impact moves (running, jumping), no heavily loaded movements like squats etc for the first couple weeks. I highly recommend body weight movements to start.
If you’re not super fit from the start, don’t expect to go full steam for a long time, listen to your doc and progress slowly.
Of course it depends on what fitness level you’re at when you have surgery, you’ll have to back off on intensity of all training, but I was training right after (even tho my doc said 6 weeks, I waited about 3 days). This is because I was in good condition and I knew how to modify and listen to my body.
You will tire faster and rest is very important, allow recovery time and listen to your body. Eat to support recovery. Back off on sugars and processed foods, increase veggies and lean proteins.
Above all, love yourself and give yourself permission to take special care. Do things that make you feel good (not wine drinking )
If it’s been a long time since you’ve worked out, a great program to get you back in the game is Functional Fitness. This was developed by Dr Dan Ritchie and Dr Cody Sipes. It’s perfect for anyone returning to fitness after a hiatus, recovering from injury or is in the 50+ age category with not much fitness background.
Question: I am 76 and bored to tears with elliptical trainers. Stopped playing raquetball at age 60. Do you offer an entry level program that’s suitable for someone my age?
Answer: I highly recommend Functional Fitness. These are follow along videos that are way more interesting and fun than steady state cardio, I hope that helps, you could advance your fitness level and move onto some Challenge style workouts after going up to level 4 in this program.
Question: I noticed you had a tutorial on how to download your programs and from fiddling too much I don’t remember where I saw that?
Answer: To help with downloading issues, here’s a video to help: http://challengeworkouts.com/
Question: With your Female Fat Loss Over 40 plan, should I pick 2 workouts a month and alternate between them 3 times a week and then change to another two next month, etc…? Or should I randomly pick a workout each time?
Answer: I suggest cycling thru the workouts, there are 12 so if you did 3 per week you have a month of fresh workouts.
And just for fun….
It’s quite possible that my son, Sam will need some therapy after this…
I had a charity boot camp where funds raised go towards a team from our church going to Mexico to build houses. Both my daughter, Hannah and son, Sam were involved. We had some corporate sponsors that donated to any one that participated. The theme of the workout was the ‘Little Black Dress’ workout (to get fit to wear a lil black dress of course), so naturally participants were encouraged to workout in a LBD.
If you’d like to donate to this worthy cause, you can do so here:
My daughter made an ebook to any one that donates. Just make a donation and send her the receipt at email@example.com and she’ll send you the download link for 10 workouts and some damaging info about yours truly. Growing up with a fitness mom isn’t all fun and burpees apparently
Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Here’s what you need…
Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.
This is my good friend, Kate Vidulich and she has a fantastic workout for us. As well, you’ll see what you WON’T find in her new program, Fat Loss Accelerators 2.0.
I’m a bit of a snob when it comes to other trainers.
I see all kinds of rookie mistakes that young trainers make since I’ve been around for eons. Kate is an exception. She’s a certified Master trainer who uses a progressive, metabolic approach with just a pair of dumbbells and bodyweight moves to trigger your hormones to burn more fat than ever. You can see more from her here.
You can melt 3, 5, even up to 11 pounds of fat in just 14 days with her unique workouts, combined with a proven nutrition plan. Your metabolic rate will SKYROCKET. In fact, she has a 14-Day Rapid Fat-Burning Super Hormone workout plan and meal plans that she wants to GIVE to you when you grab her ALL NEW Fat Loss Accelerator 2.0 program.
<=======Guess who this is?
Yes, that’s me
I sweated my butt off with Kate when I helped her film all her accelerator workouts. I know first hand how horrible…umm, I mean effective they are. (In fact, I recommended her workouts to one of my coaching clients, Suzie, and she calls them ‘fat loss a$$ kickers’ instead of fat loss accelerators.
*Unfortunately, some of the footage for the follow along videos with Kate and I were lost. (‘WANKERS!’ is what Kate and I called that video crew.) So Kate re-filmed some of the videos with a stand up team of trainers: Dennis ‘Superman/Clarke Kent’ Heenan, Mike ‘Pancakes’ Whitfield, and Dani ‘Gluten Free’ Woodrum -
What kind of workouts will Kate have for you in her NEW Fat Loss Accelerators 2.0?
Take a look:
Here’s an actual sample workout with REAL exercises from Kate that you need to try. It’s from her 14 Day Rapid Fat Burning Super Hormone Workout Bonus.
Super Hormone Accelerator Workout
By Kate Vidulich
From 14 Day Fat Burning Super Hormone Workouts
Fat Loss Accelerators 2.0
Workout time = 25 minutes + 5 minutes stretching
Set your timing device for 32 rounds, 30 seconds work and 5 seconds transition. Perform each exercise for 30 seconds and do as many reps as possible, with good form. Rest for 5 seconds between the exercises.
Note: take additional rest breaks when necessary.
Dynamic Warm Up
Do each exercise in order for 30 seconds, with a 5 seconds transition.
A: Butt kicks
B: Bird dog w 15s hold each side
C: Crocodile jacks
D: Overhead reverse lunge with reach
Workout Set #1: 3 rounds
1A: Single Leg walkouts
1B: Cross Body Mountain climbers
Workout Set #2: 3 rounds
2A: Renegade row
2B: Swinging lunges
Workout Set #3: 3 rounds
3A: Prisoner squat jumps (or total body extension)
3B: Side plank
Workout Set #4: 3 rounds
4B: jump rope (no rope… Just pretend!)
Accelerator Pyramid Surprise:
Do the following in order for ONE round only. Rest as necessary. If you’re form breaks down, please take a break.
A: squat thrusts x 3 + jump squat x 2
B: squat thrusts x 6 + jump squat x 4
C: squat thrusts x 9 + jump squat x 6
D: squat thrusts x 12 + jump squat x 8
E: squat thrusts x 9 + jump squat x 6
F: squat thrusts x 6 + jump squat x 4
G: squat thrusts x 3 + jump squat x 2
Stretch and Cool Down
Take a look at Kate’s ALL NEW Fat Loss Accelerators 2.0 and follow along with her in her coaching videos to help you drop the flub and get in the best shape ever.
Guest post by Lisa Bullock
I’m competitive. Super competitive in fact – get out of my way if you’re in front of me, if you’re wearing yellow, if you’re younger than me, and especially if you’re on your phone when you should be working out!
Not all of us are competitive and in fact, you don’t need to be to achieve your goals. You need to find whatever drives you however, if you want to push yourself a little harder, a little further! I am SO competitive that when I’m in the checkout for Costco and I’m packing my groceries, I race the checkout operator! Sad but true!
I’ve never played team sports (a tiny bit of cricket when I was younger, and I only stuck around if I could bowl. Anything that involves throwing hard objects at other people sounded like fun to me!) And I won’t apologise for not being a team player! When it comes to working out, I play a lot of mind games with myself to get more out of the workout. I visualise a friendly rival (or a not so friendly rival) and imagine them training with me.
Could my pushups be deeper? Did I bring enough intensity? Could I have done just a few more squats? Added a bit more weight? It’s never about doing anyone else down, it’s about using different kinds of motivation to push yourself harder. There are so many little mind games you can play to improve your fitness and your performance and different tricks will work for different people.
A few years ago I did a charity walk for Oxfam – a global charity that runs Trailwalker events in countries like Australia, India, Hong Kong etc, where a team of four people walk or run 100km (62 miles) in 48 hours. Our goal was to complete the distance in 21 hours. My challenge was two-fold, I don’t usually like endurance training, I train with short, sharp workouts. The other challenge was how I would cope with a team event.
It was early autumn and still very hot weather. I may be an Aussie but I don’t like heat! Not extreme heat anyway. The day dawned bright and hot – really, really hot! It was 110 degrees by noon and I was wilting. There was bushfire danger in the area we were hiking through and part of the track was closed so we were forced to stop for a late lunch and to plan our change of route. As soon as we stopped I knew I was in trouble, I couldn’t eat and my blood sugar had dropped dramatically. I started to vomit. Yeah, I know! It’s one of my life skills and if I don’t practice I’ll lose it! So here I was, the new and improved Fit Lisa and I was back to my old tricks, walking AND vomiting!
I had texts from clients and friends coming in non stop through the day encouraging and motivating me to push through the nausea and the headache. There was NO way I was pulling out. A huge number of walkers (and runners ) pull out at the half way mark and I just was not going to be one of them. Later in the evening a huge weather change blew in, with storms, torrential rain and the temperature plummeted to 30 degrees. Six hours later I was still upright, still walking and still vomiting. I was desperate not to let my team members down and was beside myself about how I could keep going.
While it was of course, ALL about me, unbeknownst to me my team members were really struggling too. All of us had to call on deep reserves of strength/pride/sheer stupidity to keep going. We unanimously decided to sleep for three hours and then go on with a change of clothes and see how we fared. Huge lesson learned – you never know what you can do till you’re tested. And I guarantee, you can ALWAYS do more when pushed.
We took our break, we battled the cold, and the wet, and the mud and finished that event in 26 hours and it was a huge achievement for us all. In the end we were delirious with lack of sleep; abseiling down muddy embankments, crawling up muddy tracks on our hands and knees because it was so slippery you couldn’t stand. After the first 40 miles it’s not about the physical, it’s all mental! To make it to the next giant gum tree, to overtake that annoying person in front of me wearing a yellow shirt (why were they annoying? They were in FRONT of me – duh!), to make up a song that would distract me long enough to get to the next checkpoint. All of these were little tricks that I played in my mind, to get a bit more out of myself when it would have been so easy to give up.
And by the way, if you ask me to participate in another endurance event like that, the answer will be a polite NO. Well, possibly not that polite!
Never think that a physical challenge is only just that – the benefits of training your mind to persist and commit when things get tough is a huge benefit in the rest of your life. Find what pushes you. A Facebook friend recently posted an awesome tip – if she’s really struggling with motivation, she calls on her “10 minute rule”. She commits to the first ten minutes of a workout, and lo and behold, her energy comes back, she’s happy to keep going and she’s able to give herself the gift of a great workout. So go find your “yellow shirt” motivation! I’d love to hear about the mind tricks you use to get more out of your workouts. Comment below and share with us all.
Let Shawna and I motivate YOU to be your best with great workouts from Female Fat Loss over 40. No heat, rain or mud required!
Lisa Bullock is a Personal Trainer based in Melbourne, Australia. She’s run her successful fitness business for over 15 years and has trained over a 1000 clients helping them reach their health, fitness and wellness goals. Married for 27 years and mother to a daughter (22) and son (19), she is a proud proponent of the philosophy “keep on keeping on”. She believes that consistency is key to achieving goals. Lisa loves weight training with a passion; she’s boxed for over 12 years and sees no reason to stop soon! She’s faced her own health and weight issues and come out fighting. “I believe in training for the long haul” she claims, “I fully expect to be doing handstand push ups when I’m 60!.”
Question: I really struggle with reverse lunges my knees don’t like them & front lunges are struggle, what other exercise could I do besides squats? Thanks. Kim
Answer: Great question. You need to strengthen the musculature around the knee to support the joint. If squats and lunges irritate, many feel they have no other options for leg training. Here are several options:
Modify squat depth- working within a pain free range of motion will help develop strength without irritating the knee.
Wall sit -though isometric, the wall sit is great for the quads and the knee typically can tolerate the position.
Plié squat- Widen the stance, ensure that the knee is stacked over the heel (and not over the toe) and turn the toes out wider.
RDL – a Romanian deadlift is a great alternative to the lunge to target the hamstrings.
This is a fantastic video showing a squatting progression from my friend Niall:
I love Niall’s program called ‘How Do I Get Great Legs’.
You’ll see Niall and I discussing his program here:
Here’s a great workout from me that will tone the legs:
This bodyweight workout uses the RIST and FUW method.
RIST means ‘reps in specific time’ and FUW means ‘finish up with’
Set your timer for 45/10 and do:
5 prisoner 1.5 squat finish up with burpees
5/leg spiderman push ups finish up with plank alternate leg lift
wall sit with 5 stick ups finish up with sit outs
Do 5 rounds
Who says you need equipment to have a great workout? You can follow along with me with for more workouts like this here.
Question: I am very weak in the core. What’s the best way to get started with strengthening without bothering my back?
Answer: Here are a few tips to ensure proper form:
• Stack the shoulders over the elbows
• Keep the ears in line with the shoulders
• Tuck the tummy in as if trying to touch the belly button to the spine
• Keep a straight line between the ears, shoulders, hips, knees and ankles
• Drop to the knees if necessary
The side plank is also a great way to strengthen the core. Keep these tips in mind:
• Fully extend at the hip
• Squeeze the shoulder blades together
• Keep the ears in line with the shoulders
• To intensify, raise the top leg while maintaining extension at the hip
• Drop to the knees if necessary
Here’s a video on how to do a plank properly:
For more tips on increasing core strength and getting lean and strong, head here.
I had a client start with me a few years back who in her mid-forties really wanted to improve the look of her butt. She wasn’t particularly overweight or out of shape but her butt just didn’t have the lift it did when she was young.
She was already working out but she had two major shortfalls. She had bad form, particularly when squatting or lunging. Secondly, she just didn’t do that many glute-focused exercises.
After only a few months of correcting these two issues she finally started seeing her booty getting higher and more toned. It wasn’t a huge change to her routine but the changes we did make made all the difference.
Check out Kim’s form in the video below. If you want a great butt you have to do the exercises so that they do in fact work your booty. Check out the tips in the video and do your best to master these moves.
So often people let their legs or lower back do the work that the glutes should be doing. That’s a major reason they are not building the booty they desire.
Considering we all want a great backside, one has to ask if you are giving your glutes the attention they deserve? You squat and lunge and do all sorts of exercises that work the glutes but do you ever do workouts solely focused on getting you the derriere of your dreams?
If not, this might be a quick workout your want to try:
3 Rounds of the following:
Perform each exercise, one after the other with little or no rest.
Bulgarians are great for the glutes and so are bridges (make sure to squeeze your glutes at the top of the exercise). By doing them prior to your squats you really pre-exhaust your glutes forcing them to work overtime for the rest of your workout.
Developing powerful glutes will give you the petite, perky butt you want. It will also help you in any other athletic endeavour you do. Best of all it will help you to avoid injury. Your hips and glutes should do most of the work whenever you bend over or squat, not your legs or lower back.
If glute training up until now has seemed a mystery now you know the devil is in the details. Fit this workout into your weekly exercise regimen for the next few months and it won’t be long before you see a better butt in the mirror!
So if YOU want to Get Great Legs CLICK HERE.
Want great legs?
Don’t go for a run, plan to do a marathon or take up jogging.
Jumping rope is FAR more effective, more fun and is easier on your body. Surprisingly your knees will love jumping rope more than running too. Especially when you do a double jump (or jump on two feet) because there’s less impact.
You can do quick effective fat burning workouts with a jump rope and you’ll find you get the body of your dreams much faster than if you take to a running trail.
For great jump rope workouts, head to Challenge Jump Rope.
Here’s a video with my friend (and giant), Niall Traynor. Here we discuss the merits of jumping rope:
Your jump rope success depends on the actual rope you use and also getting the right size is really important.
If your rope is too short, you’ll have to jump too high and you won’t get a good rhythm. If it’s too long, you’ll trip and again you wont’ get a good rhythm. When you stand on the middle of the rope, the rope should come to your armpits.
Here’s a good guide for you:
Someone less than 4 feet 10 inches tall uses a 7-foot jump rope. If you are over that height, but under 5 feet 3 inches, use an 8-foot rope. A 9-foot rope fits someone 5 feet 4 inches tall to 5 feet 10 inches tall. If you are between 5 feet 11 inches and 6 feet 6 inches, a 10-foot rope should work. You will need an 11-foot rope if you are taller than 6 feet 6 inches.
Grab Challenge Jump Rope here if you aren’t already a jumpin’ fool
Do 30 seconds of the following:
Repeat up to 5 times.