May 9th, 2013 
Anita 
Weight-loss is all about making small changes that you can stick to it forever. It’s about moving your body, eating healthy food and maintaining a positive attitude, even when you experience a setback. It’s about focusing on a healthy lifestyle!
I wish you a rosy day! 
May 7th, 2013 Anita 
If you want a big change, you have to give things up that don’t lead you towards what you want. You have to go through a sometimes painful metamorphosis. A caterpillar does not turn in to a butterfly overnight and it’s not a process that happens without struggle. But once the caterpillar emerges from it’s cocoon…completely changed…it takes on a completely new form and life. We are no different. If you want to be better, then you have to be willing to give up the things that hold you down. Be willing to change. Be willing to become something greater than you ever thought possible, because you CAN!” ~ Marsha Tieken Christensen
Have a great day!
May 6th, 2013 Anita 
“A Commitment is what transforms your promise into your reality. It is the words that speak boldly of your intentions. It is actions that speak louder than words. It is making the time when there is none. It is making sacrifices that are sometimes uncomfortable. It is giving up what you want at the moment for what you really and truly want. It is relentlessly pursuing a goal and bringing it to fruition, regardless of how many times you stumble, fall or fail to see instant results. It is having the Faith that everything will work out if you continue to carry on and attack your goal. Commitment is the stuff that character is made of. It is the power to change your ways and create your destiny. It is the daily triumph of integrity over skepticism.” – John Defendis
Make a commitment today to put on your gym clothes and to stay motivated about turning up regularly and achieving what you dreamed you’d do. Losing weight can be hard but today is the start of a new week. If you couldn’t resist the temptation to binge on snacks during the weekend, don’t dwell on it – GET BACK ON TRACK. Start with healthy breakfast! Good luck and hang in there!
Happy Monday!
May 4th, 2013 Anita 
My grandmother used to say that a good breakfast give you the perfect start to your day. Many people tend to skip it because they want to reduce their food intake and lose weight. But speaking from experience I can say that people who successfully lose weight are the ones that take time for breakfast. Starting the day with a healthy breakfast will decrease a desire for late night eating and help you control the urge to nibble or eat too much for lunch.
For breakfast avoid foods high in fat, sugar and salt and rather include nutritious foods such as wholegrain breads and cereals, fruits, low-fat dairy, nuts and seeds.
Dear Reader, make a balanced breakfast a habit in your life and home! Wishing you a rosy day!
Over 77 ideas for simple, quick breakfast recipes: http://www.amazon.com/Healthy-Breakfast-Recipes-Alissa-Carter/dp/146357410X
May 3rd, 2013 Anita 
“To have a healthy balanced life, you have to have happy calories,” says Self magazine editor-in-chief Lucy Danziger.
“A promise of a treat after a hard week can help many dieters stay motivated and on track.”
Cheat day – the best day of the week!
Dear Reader, I wish you a rainbow weekend ahead!
Source: ABS News
May 3rd, 2013 Anita 
“If you’re new to fitness, don’t complicate your journey by introducing too many elements at once. Take it one step at a time. You don’t need to change your eating, run 5 miles a day, do Turbo everyday, get a nutritionist, a dietician, a massage therapist, a personal trainer, boxing coach, the list goes on and on. Pick two to three things and start there. Build your Fit Life on a strong foundation and it’ll support you for a lifetime.” – Chalene Johnson
Beginning a weight loss journey can be confusing and hard, especially for those who are just starting out with weight loss program. The problem is, as I see it, that many people try to change too much, too fast. Not realizing that successful weight loss is a long-term process and a challenge. What you need to do is to make a plan that is right for you and then get off on the right foot as you begin. The most difficult part is certainly changing your eating habits for the long term, but this is the only way to successful weight loss.
Sticking to a weight-loss program is very difficult and requires a lot of sacrifice on your part. You will have to change the way you eat and start exercising every day. So remain POSITIVE because negative thinking may turn into your biggest enemy when you’re trying to lose weight. And the second thing is surround yourself with a good support system. You don’t need doubters, skeptics and haters. What you need is friends who will cheer you up and be there for you in the time of need. People you can turn to when you feel like quitting and slipping.
Happy Friday!
May 1st, 2013 Anita 
Jada says her diet includes protein-rich foods like grilled chicken or fish and apples with peanut butter. This helps her muscles maintain a great shape. She consumes more low GI foods to ensure that her blood sugar levels are maintained at the ideal range and helps keep the fat cells at bay. Her exercise routine includes both intensive cardio exercises as well as weight training to keep her fit and in shape always. She typically works out two times a day using cardio exercises in the morning, and weight training in the evening. She warms up for about 5 minutes then do sprint intervals of 1 minute then followed with recovery phases. She does compound movements like squats, lunges, lateral pull downs, bench press, rows and curls.
“Push-ups are my favorite exercise for my arms. You may need to start on your knees to get in 3 sets of 10. Try to work to getting off of your knees and doing as many push-ups as possible a day until your arms look the way YOU want. Try different arm positions as well, hands in a triangle with nose to the middle of it for triceps, arms wide hands turned out for chest, and then the good ol’ classic push-up. No gym necessary.
Remember, beauty is all about how you feel about YOU, no matter color, shape or size. Here’s to our health and our unique beauty!”
Source: Welcome to WeightFan
Happy Hump Day!
April 30th, 2013 Anita 
“Consuming too few calories leads to increased appetite and low satiety as your body prevents starvation. You will find it hard to implement your healthy eating goals when you’re feeling hungry and dissatisfied. And you will suffer from cravings, ultimately causing you to fall into under-eating and over-eating cycles.
Your body will make a choice: lose body fat or lose muscle. An inadequately fueled body will choose to drop calorie-burning muscle rather than fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and ever-battling your weight.
Create an eating plan to control your calories and make sure you’re eating balanced meals and snacks. A consistent eating pattern will control your energy level, appetite, cravings, blood glucose and insulin levels. Plus–eating regular meals and snacks help you practice portion control and fuel your resting metabolism!” – By Hana A. Feeney, MS, RD, CSSD
Fuel and nourish your body with high-quality, nutrient-dense foods to lose weight in a healthy way. Start your day with a well-balanced breakfast that includes lean protein, grains, vegetables or fruit. High-quality protein at breakfast will help control your appetite all day.
Have a very rosy day!
April 29th, 2013 Anita 
A gentle reminder….
What is healthy weight loss?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
To lose weight, you must use up more calories than you take in. Since one pound equals 3,500 calories, you need to reduce your caloric intake by 500—1000 calories per day to lose about 1 to 2 pounds per week. – Centers for Disease Control
It’s the beginning of a new week. I hope you had a great weekend and that your week is off to a good start. Keep yourself on track with weight loss….Eat smart, don’t skip workouts, drink lots of water and avoid stress. Staying on track is the most difficult part of losing weight, therefore find ways to keep yourself motivated. It will help your weight loss to stay on course. YOU CAN DO IT!
Happy Monday!
April 28th, 2013 Anita 
Just a gentle reminder…. pay attention to what you’re eating and the quantity you’re eating at the weekend so you won’t ruin all the hard work you did during the week.
Dietitian, Juliette Kellow says cook yourself – and everyone else – thin. Don’t feel you have to make fatty or sugary dishes to impress friends when they come around for dinner. Stick to the same low-fat ingredients and cooking methods as you normally would. A tomato and buffalo mozzarella salad to start with followed by griddled spicy tuna steaks with steamed veg, finished with summer pudding are guaranteed to impress just as much as a calorie-laden menu.
Wishing you a sparkling Sunday!
