Tara’s 2013 Top Fitness Goals

1. Drink 80 – 96 oz. of water per day. When the body is at its peak, fat burning is optimal. The human body consists of roughly60 percent water. When dehydrated, every system in the body suffers, from temperature regulation to mental clarity. It is imperative that the body has the appropriate amount of water.

 2. Plan your meals for the entire day and BE PREPARED!  Know TODAY what you are eating TOMORROW.  Have food prepared in your fridge that is ready to eat – veggies, salads, chicken, etc!

 3. Don’t be afraid to lift heavy weights – you will Not BULK UP! To build significant amounts of muscle mass especially for women requires a very high calorie, high protein diet, combined with very heavy high volume weightlifting and high levels of the hormone testosterone which most women only produce in very small amounts. To “bulk up” most women would be required to eat large amounts of food, lift heavy weight most days of the week and use steroids. Women should not be afraid of or shy away from weight training; it will improve body composition, speed up metabolism, and improve bone mineral density and decrease your risk of developing osteoporosis

4. Foam roll daily – I believe that everyone can benefit from Self-Myofascial Release. This is a type of flexibility that is beneficial to soften tender spots or “knots” in the muscles using a foam roller. No matter what your fitness goals are, you will benefit from this technique. In a nutshell, you use your own body weight to roll on the round foam roll, massaging away restrictions to normal soft-tissue extensibility. This can be done as a warm-up, cool down, both or just be done while watching T.V. with the family maximizing your recovery time.

 5. Never eat until you feel full.  It takes your brain 20 minutes to realize that your stomach has been fed – so if you are eating and feel full you have already overeaten.  Eat your portions and then WAIT at least 20 minutes.  If you still feel hungry then eat a little bit more until you feel satisfied but not full.  Enjoy your meals and take your time eating! Relax and make sure you are sitting at a table NOT working.

6. Water is necessary for proper digestion. By drinking plenty of water,     the stomach and intestines digest food at a quicker rate than if the body      doesn’t have enough water. Kidneys depend on water to help flush out waste      into the urine. When the body is free from waste, the liver is able to      flush out fat at an optimum level.

 7. Avoid high fructose corn syrup – most carbohydrates containing sucrose, glucose and unaltered fructose cause our pancreas to create insulin. This in turn allows these sugars to be broken down into energy and then triggers our brain that we are full. High fructose corn syrup does not cause the pancreas to produce insulin. It goes straight to the liver where it is then treated like a chemical and turned to fat. YES…instantly to FAT.

8. Make  gaining muscle mass one of your fitness goals – one of the greatest benefits      of weight lifting is that as you build more muscle, you’ll burn more fat –      even at rest! Muscles burn more calories per unit volume than any other      tissue in your body. The lean muscle mass you build during weight lifting      will help you attain your weight loss goals even as you sleep!

 9. Eat egg whites/eggs daily – studies have shown that dieters who eat eggs for breakfast achieve a 60% greater weight loss then those who begin their day with a calorie-equivalent breakfast. Researchers theorize the quality of protein in the eggs help control appetite. There are 70 calories in a whole egg (with yolk), 17 calories in just each egg white and 7 grams of protein.  Numerous studies have debunked the link between eggs and heart disease. A unique protein found in egg yolks blocks platelets, which are the cells responsible for blood clots, from clumping together inside blood vessels thereby minimizing heart-attack risk. So add 2 -3 yolks per week into your egg white omelets! NOT at once, add one in a few days a week!  Eggs contain choline which playing a key role in brain health and helps keep the body’s circulatory system clear of compounds that could cause inflammation (reduces muscle swelling after hard workouts).

10.  Train hard enough to feel EPOC – along with me EPOC is your fat burning friend.  It stands for Excess Post-exercise Oxygen Consumption. What this basically represents is how many additional calories your body will burn after the exercise session has been completed in order to return your body to the state it was in before the exercise took place. While on the quest for fat loss, we focus on how many calories we are burning during our exercise sessions, while forgetting to account for the calories that will be burned be cause of that exercise session — after all is said and done. If you train in the proper way, you can actually greatly enhance the total amount of fat burned with your exercise program by taking advantage of these additional calories lost after the training program is completed. If your goal is to achieve a maximum fat loss, you will want to optimize EPOC as best as you can, thereby increasing the total number of calories you burn that day.

11.  Eat 6 small meals a day.  Every time you eat – make sure you are eating protein with carbs (veggies and fruits are considered carbs) PROTEIN PROTEIN PROTEIN!!         Don’t eat the same thing every day – rotate the food so the body doesn’t know what to expect

12. Get your ZZZZ’s – Sleep deprivation and fatigue often lead to carb cravings because carbs are your body’s number one source of energy. Getting enough sleep or making up for lost sleep with a good nap can prevent serious dips in your energy levels that often lead to cravings.


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