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Fat Burning Cardio Dance Workout – WATCH ONLINE FREE!

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dubstep-cardio

Who says cardio needs to be boring and brutal?

The latest fat burning cardio dance workout with yours truly is up. This weeks choreographed workout routine is to David Guetta and Akon’s ‘Sexy Bitch’ or ‘Sexy Chick’… and it’s a little different because it’s a dub step version of the song.

The objective with these videos is to make cardio fun. When the music is pumping and it’s fun the time flies, you’re more likely to get your cardio in more frequently, and that means you’ll burn calorie/fat and see the results you seek.

Now, since I choreograph each workout to a specific pop song, they tend to be around 4 to 7 minutes long. Obvious-town, that’s not going to cut it when it comes to burning fat. You need at least 30 minutes of sustained physical activity that gets your heart rate up.

This means you’ll need to do this specific routine a few times over or combine a few of my videos together. I’ll take care of getting your heart rate up with every single one! Make sure you leave a comment on the youtube page or right here letting me know what you think of the workout and how many times you were able to do it through.

Leave song requests as well! NOW LET’S GET TO WORK!

Watch the video after the jump

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Help! What to do when You’ve Lost your Thigh Gap

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1Bc2jlt2wyS2YirIf you can relate to the picture, you’re not alone. Nobody is perfect and sometimes in life our diets are not as great as they can be, or we slack off with our exercise regimens.

As a result, our bodies change – and for those hip centric (pear shaped women) out there, the first change they will see is the loss of their thigh gap.

I know, it might suck that a thigh gap can seemingly arrive overnight and pull a similar disappearing act just as quickly. The truth is depending on how long it’s been since you’ve fallen off the wagon, it’s very possible that you can get your thigh gap back in no time.

For example, if it hasn’t been too long (e.g. – one week) and you’ve just been eating a lot more sodium than normal, stopped drinking water, what you may be seeing is the result of water retention. Your body will hold on to the water, and some will be in your thighs, thus making them swollen and closing the gap.

It’s highly unlikely that you’ve been able to put on more than 1 to 2 pounds in the course of a week, so don’t freak out and think you’ve gotten too fat. Remember, it takes about 3500 excess calories to gain one pound of fat.

Bare in mind, if you eat a huge steak and weight yourself right after the scale will say you’re one pound heavier, but as I discuss in the book, that’s not sticking. You’ll get rid of that weight with waste, etc.

Now, if it’s been a few months and your diet has gone downhill (you’re eating fast food, sweets, etc.) and you’re not exercising it’s more likely that you have put on some fat – the sticking kind – and you’ll have to lose it all over again to reveal your thigh gap.

Don’t be discouraged! If you had a thigh gap, or slimmer thighs, in the past you can certainly do it again. It just means that you will have to buckle down and make some changes. I would highly recommend my hunger training hack (I describe it in great detail in the book – GET YOUR COPY HERE), which will allow you to recalibrate your hunger system so you’re not facing an uphill battle with getting your caloric deficit.

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How to Spend Your calories Wisely

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Screen Shot 2014-02-09 at 8.21.34 PMThe folks over at wise geek put up an eye opening post regarding what 200 calories look like for different foods ranging from coca cola, to peanut butter, to carrots.

It’s such a great post because it visually demonstrates why you need to spend the allotted calories you have each day wisely. You see, if you are trying to lose weight there’s no getting around the fact that you need to create a calorie deficit. That means, you need to expend more energy than you consume.

However, the food that we have available to us is typically so calorie dense that one can feel deprived or as though they are starving, making it quite difficult to adhere to their caloric deficit.

The pictures from Wisegeek puts it all into perspective. When you see that you can have a full plate of broccoli OR eight hershey’s kisses for the same amount of calories, you start to understand the importance of learning how to spend your calories just as you would your money, carefully!

Check out the post at wise geek here

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5 Common Calorie Counting Mistakes You’re Probably Making

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Are you working out and eating right, but still not losing weight?

The amount of calories you consume play a huge role in whether or not you will lose, maintain or gain fat/weight.

Being 100% accurate when logging calories is darn near impossible, but the goal is to get as close to the true number as humanly possible.

Consider the following common calorie counting mistakes unexpectedly being made by many frustrated individuals who may be pondering what they’re doing wrong.

Logging Calories for Raw vs. Cooked – Some foods expand or shrink when cooked and thus logging calories for that particular food without taking into consideration how the food was prepared will lead to inaccurate figures.

For example, four ounces of chicken raw will not be the same amount of calories for four ounces of cooked chicken. When chicken cooks it will get lighter. It’s best to work with the raw weight of a food, as this is what most nutritional labels will represent.

Using Measuring Cups/Spoons instead of a Scale – Measuring cups mislead easily, as it’s possible to compact food into them (resulting in additional calories) and too easy to use “heaping” portions – that’s common when measuring high calorie items such as sugar, flour and peanut butter, but pile the food sky high above the rim of the cup or spoon. Using measuring cups and spoons, while better than eyeballing and visually estimating, can yield up to a quarter more food than using a food scale.

Size Shortcuts – Log into myfitnesspal or two other free calorie database meant to give you a size shortcut for a specific food (e.g. – the calorie content for one serving of something like a  piece of chicken or one corn). You might notice the number will vary. Depend on that number, referred to as a size shortcut meant to make your life a little easier and accommodate those without a scale, and you’d be making a grave mistake. The amount of calories listed for a piece of corn can vary greatly depending on the size of the actual corn.

Not Counting the Oil – When most people prepare their food and log calories, for some odd reason they forget to add in one little thing, that is really a big thing: oil. One tablespoon of cooking oil is usually around 120 calories and as discussed in my previous article, depending on measuring spoons and actual silver spoons will yield stunningly different results. Besides that fact, most people simply aren’t measuring their oil but eyeballing it when they throw it into the pan. That oil gets absorbed into the food and you are indeed consuming it, so remember – measure and log those oil calories!

Trusting Restaurant Menus – A mushroom veggie burger at Shake Shack is listed as 490 calories so you log that into your food diary because it must be true, right? Wrong. The calorie amounts (and calorie ranges) you see listed on menu boards at huge chains and restaurant represents the standard or ideal end product. Each chef or cook is so busy making food that they hardly have time to make sure all the variables are precisely the same, and an extra spoonful of butter, oil, sugar, cheese, etc. can change the caloric amount of the ‘meal’ drastically.

Here’s another interesting tidbit of information – It’s totally legal for companies to be off by a huge percentage (25%) when making their projections for the caloric content of their food product. The FDA completely approves and there aren’t many organizations going around and fact checking these foods. This is why I advocate preparing unprocessed whole foods at home as much as possible.

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Beyonce’s Thigh Gap at the Grammys (2014) *I was Right*

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Remember when I wrote a post a little while back about how Beyonce didn’t have a thigh gap but she probably wanted one?

I was raked over the coals for saying so. You see, everyone was going around saying you don’t need a thigh gap because Beyonce didn’t have one and she was being held up as the hottest woman on the planet.

Well, then the 2014 grammy’s happened and lo and behold, Bey came out sporting much thinner legs and something like a thigh gap. *Gasp*

Does this now mean that you DO need a thigh gap, because well, Beyonce felt like she needed one?

To answer my own question, of course not – but as we can clearly see even Beyonce is of the opinion that being thin/slim is desirable… apparently more desirable than having ‘thick’ or ‘full’ thighs or she wouldn’t have touched hers. Can you deny that Beyonce doesn’t look her absolute best (better than she has ever looked even) with a straight face?

And before the trolls come in here and say most men would prefer Beyonce when she was ‘curvier’, please stop deluding yourself. No straight man would throw the svelte version of Beyonce out of their bed because she looks smoking hot with a thigh gap!

Now, let me get to the question you all want to know…

How did Beyonce get her thigh gap?

Well, there could be a few reasons and no one but Beyonce can say for sure.

* Wider Hips after Childbirth – Many women have been known to have wider hips after giving birth to their children. As you know by now if you’ve read any of my other articles on how to get a thigh gap, wider hips will make it easier for you to achieve the thigh gap.

* Liposuction / plastic surgery – Ok, it’s pretty darn obvious to everyone but diehard stans in denial, that Beyonce has had a lot of work done over the years. Professional surgeons have speculated that she’s had a nose job, boob job, work done to her face (fillers,etc) and I am in agreement. If that’s the case, it wouldn’t be too far fetched to consider that Beyonce may have gotten liposuction or body contouring to her inner and outer thighs to achieve her grammy night thigh gap.

* Diet – Some people are saying that Beyonce’s 22 day Vegan challenge is responsible for her thigh gap. I’ll have a post coming on whether begin vegan will guarantee you will lose weight, but it could be that Beyonce’s altered diet caused her to lose enough fat/body weight to reveal the thigh gap that was hidden under her extra pounds.

* Exercise – Beyonce has been on tour for the past year and dances/works out for about 3 hours for every performance. We can all probably agree that she goes hard and burns a ton of calories every night she’s on stage. Additionally, her workout involves a ton of cardio, and as described in my book cardio is great for fat burning – particularly, cardio that lasts at least 45 minutes.

Any one or a combination of these reasons could be the secret beyond Beyonce’s thigh gap during her ‘Drunk in Love’ 2014 grammy’s performance. Which do you think is the most plausible reason?

 

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Back from Vacation – 30 Day Cooking Challenge

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Hello lovelies! In case you were wondering, I’ve been on a 3 week road trip across Ireland and just got back to New York City today.

For the record, I love Ireland and Irish people. I love going on vacation because I walk more then ever when I’m traveling. In New York City, I’m always in my car driving from one destination to the next.

One of the good/bad things about traveling is that you tend to eat out a heck of a lot more and loosen your normal clean/low calorie diet to include treats. Of course, when you eat out you can’t control what goes into the food and you can’t be precise with how many calories you are consuming, and treats tend to contain lots of sugar and be very high calorie.

The great thing about Ireland is that something like 80% of the population are celiacs, so there are tons of gluten free options. 

Generally, I try to stick to the basics (e.g. I got grilled chicken and ate it with a salad at a 7-11 type equivalent called Tesco or Centra or bought soup from the supermarket and heated it up), choose the healthiest/vegetarian meals available on the menu (e.g. in Galway I got the yummiest olive/lentil burger with broccoli/cauliflower and a spicy tomato sauce… and I modified the full irish breakfast by getting egg whites and skipping the sausage/bacon), or cook (a few mornings I made egg white omelets with spinach).

For treats, yes I did indulge a little bit, but I tried to hone it in by opting for aero puddings (so that I would know how many calories I was consuming) and shared desserts with my boyfriend instead of eating the entire thing.

Yes, eating healthy and not gaining tons of weight while on vacation can be tricky to navigate and I was actually thinking about writing my next book about how to do just that. Do you think it’s a good idea? I’d love your feedback on that so leave a comment below.

But back to the main point of this article –

I am going to be doing a cooking challenge where I prepare all of my meals at home for the month of February and I’d like to invite you to join me. You’d be surprised at how much less calories you can consume and how full you can get when you make your own meals. Of course, you’d be entirely shocked at how much fat/weight you lose.

It’s no wonder, as you would never guess how much salt (leading to water retention) and sugar that is unnecessarily added to meals.

I’ll be doing some videos (cardio dance workout as well as some related to the challenge) so look out for that!

If you would like to commit to the challenge with me, pledge your dedication below!

 

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New ‘Bikini Bridge Gap’ Cardio Dance Workout – Choreography

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bikini-bridge-gap-workoutIt’s your favorite time of the week – the moment when I post a killer cario dance workout for you to sweat and have fun to.

This week, I’ve chosen to do the cardio dance workout choreography to Katy Perry and Juicy J’s song, ‘Dark Horse’ from Katy’s album PRISM.

The song is pretty short (approximately 4 minutes), however you will hate me at the end of this.

I mean, I think I even went a bit overboard. Your heart rate is going to be elevated THE ENTIRE TIME, and your body will have no choice but to burn through the stored body fat from all of those end of the year/new year parties you’ve been attending.

SIDE BAR: I’ve been to 3 birthday parties already for the new year. If you celebrated your birthday, consider this my present to you!

Also, have you been sticking to your new year’s goals so far? Tell me your top three goals for the year in the comments section below and I’ll pick one lucky commenter to give a surprise free gift to.

The entire workout video is after the jump, so click the read more button to watch it

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What is ‘The Bikini Bridge’ (the new Thigh Gap) And How to Get it

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how-to-get-a-bikini-bridge-gap

A new question is circulating the internet. Everywhere, older people completely out of touch with the desires of young men are asking, ‘Is the bikini bridge gap the new thigh gap?”

Now, some of you may be wondering – WHAT IS THE BIKINI BRIDGE GAP?

The definition of a bikini bridge gap is when your hip bones jut forward and your stomach is flat enough so that your bikini bottom band stretches across and is forced to have a gap (hence, it’s comparison to the thigh gap) when lying down (or when standing up).

The gap is between your lower abdomen and the cloth/band of your bikini bottom. Basically, it’s having a flat stomach (gasp*)

The bikini bridge was a prank, a hoax/satirical article that was posted on buzz feed that all the media blogs picked up on and ran with. Yep, all of these journalists totally fell for it hook, line and sinker. I suppose it is sort of like the thigh gap in that the ‘experts’ are already foaming at the mouth and calling it dangerous for girls to want a bikini bridge (basically a really toned and flat stomach).

Of course, now that this word ‘the bikini bridge gap’ is out there – more and more people are becoming aware of the idea and want to know “how to get a bikini bridge gap”, for real!

Uh-oh, look what the media has gone and done. Spread something that totally wasn’t a thing by bringing awareness to it with faux outrage of it being unhealthy because it could lead to an eating disorder. Exactly why is it unhealthy and dangerous to not look 3 months pregnant when you’re not? Beats me. The way the experts tell it, everyone should be striving towards tummy rolls, because real women are should look like the pillsbury dough boy have curves, or something like that.

Are we going to try to convince people that getting a flat tummy is something totally genetic, requires some special kind of bone structure, and virtually impossible, like they do the thigh gap?

No, because that would be just plain silly. Your genes have absolutely nothing to do with your ability to get a flat stomach. EVERY single person can get a bikini bridge gap, just like everyone can get a thigh gap. Does that mean it’s a walk in the park or a piece of cake? Most definitely no to the later, and uh-uh to the former, as well sadly.

You will need to rid your diet of the offenders: sugar, carbs, sodium, and exercise beyond a snail’s pace of walking and ultra low steady state cardio. Everything has to be strategic.

It takes some discipline, and knowledge of how to tweak your diet and exercise regimen to boost your metabolism, burn more fat instead of carbs, train your hunger. The good news is all of that is covered in my book, ‘The Thigh Gap Hack”. Since the thigh gap hack allows you to get skinny and sculpt a feminine physique, the natural byproduct of doing my program is developing a flat stomach, small waist, and subsequently a bikini bridge (YAY!)

 

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How Long Does it Take to get a Thigh Gap or Skinny Legs?

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I get this question a lot. Time and time again someone will e-mail, Facebook or tweet me asking, “Camille, how long does it take to get a thigh gap?” “When will I see a thigh gap?” or “how long do I have to do your program [in the book] before I’ll see my gap?”

I always answer the very same way – no one really knows…

I understand you want your thigh gap in the fastest time possible, but I would be lying if I said it will take you 30 days, 14 days, or even 2 months, like some shady websites and fitness gurus have been guilty of doing. There’s no way these people could possibly know the exact period of time for the following reasons:

1. Every one is starting from different places.

Some women have more fat to lose, some women have more muscles to lose, some women are already lean and just need to lose some water weight/fluid in the thighs.

[By the way, I’ll be debuting some awesome new products in the very near future to help you release the water weight in your thighs, as well as my official ‘No More Bulky Legs’ thigh gap workout dvd. LIKE this post and leave a comment below if you’d like to get a sneak peak and special offer on both products.]

2. It depends on how well you stick to the program.

I lay out exactly which hacks you can do to get a thigh gap in ‘The Thigh Gap Hack”, and the effectiveness increases the ore strategies you utilize. If you only do hunger training, it might take a little bit longer for you to get a gap, whereas if you do hunger training and the exercise cycling program I recommend (a specific schedule of working out to maximize fat loss) and any of the other hacks, you will undoubtedly get faster results.

The truth is you can find your thigh and legs leaning out in just two weeks if you are already relatively thin and adhere to my diet and exercise regimens. If you have a good bit of weight to lose, I recommend you try not to rush getting lean. It might take 3 months to a year since you’re best bet is to try to lose 1 – 2 pounds a week at most.

Be patient – if you read the book and follow my plan, it will work in due time!

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The Myth that Women Can’t Gain Muscles On Deficit

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While some women might find this look desirable, others might think it’s too muscular.

You’ve heard it before – women can’t gain muscles on a deficit. Go ahead and squat and lunge and work your legs with heavy resistance. As long as you’re on a calorie deficit, don’t expect to see your legs looking bulky or more muscular than you might like.

Wrong. Wrong. Wrong.

There’s a false notion that you need to be in a calorie surplus to gain muscle. The faulty logic behind this is that the muscles need protein in order to grow and that if you are in a deficit, you aren’ t getting enough protein for this to happen.

Uh.. what about if a person’s diet on a deficit consists of 80% protein? Don’t you think that would be enough for protein to grow the muscles. The problem with this misconception is that you can’t build muscles on a deficit is actually referring to a protein deficiency not a calorie deficit. These two are not the same things at all.

In other words, ladies – if you want to slim your legs and thighs, put down those protein shakes/bars/etc. All of that protein combined with workout will lead to the exact results you do not want. Besides, you don’t NEED all that extra protein! You don’t need to be eating more than your body weight in protein (e.g. you weight 100 lbs – you don’t need to consume more than 100g of protein)

Another claim is that the muscles don’t grow on a deficit. It might become stronger, tighter or more compact, but the fat that you may have lost from eating at a deficit reveals exactly what was there before.

No. No. No.

This photo of a woman’s arms before and after her weight loss (where she ate at a deficit) clearly shows that her muscle looks more defined. Even if technically it didn’t gain a lot of mass, many women don’t want a define muscular look like this (in the legs moreso than anywhere where)

Additionally, there is something commonly referred to as ‘newb gains’ in the fitness world, where someone who hasn’t really worked out much before and starts lifting/training will experience muscle growth.

What if you are a relatively small woman who doesn’t want that muscular/bulky look. Well, you won’t be exempt from those noob gains and you will see muscles developing in your legs that you frankly do not want.

It’s time people stop thinking muscle cells are different to any other kind of cells that clearly do get created whether you are in a moderate deficit or in a surplus.

The next time you hear someone proclaim this myth, please point them to this article. In fact, share this right now on your social media networks to help those women who are lifting heavy in hopes of getting a slim, bikini body – but thinking they won’t get muscular because they’re in a calorie deficit.

They’ll love you forever.

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Why Plus Sized Barbie is a Terrible Idea

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plussizedbarbieHappy New Year everyone! I don’t want to start the new year off with a rant, but this picture came up on my Facebook timeline from plussizemodeling and I had to cringe at the amount of comments in support of this craziness.

Should toy companies start making plus sized barbie dolls? As you can see, the instructions state to like if you are in support and comment if you are not.

This photo received (at the time of this writing) over 42,000 likes. The comments is not as telling, as some have voiced their opinion in support of plus size barbie dolls in spite of the directions.

Now, if you will – please turn your attention to the double chin of this barbie doll and legs/stomach/arms and tell me if this is something you would want little girls aspiring to look like.

Sure, this photo is a reflection of what some real life women look like, but that doesn’t mean it’s a good thing. Most of these women have a host of health issues, are sluggish/tired all the time, and are only wishing they could lose the weight so that they no longer look like this!

Having plus sized barbie dolls normalizes this look and makes it appear that it’s okay for a woman to have numerous chins and so much body fat that it distorts her features/good looks.

The barbie dolls that we have right now are not perfect, by any means, but at least they are not promoting overindulgence, obesity, health issues that come with being the size of the proposed barbie in question. Making a plus sized barbie doll is like fighting fire with fire – it does nothing to remedy the supposed problem of little girls striving for “unattainable” beauty that our current barbie dolls promote.

And another thing, just because many women look like the picture above, doesn’t make it normal. Our bodies were not made to look like this. You cannot possibly perform at your best when you are lugging around so much excess weight. Furthermore, even if this idea were to fly, you won’t be able to convince little girls to want a plus sized barbie doll over a slender/thin one.

Anyway, that’s just my take on it. What do you guys think about the matter? Leave a comment below on why or why plus size barbie dolls are a bad idea.

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How did Christina Aguilera Lose the Weight (2013) for Real?

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Have you seen Christina Aguilera lately?
She’s back to her ‘genie in a bottle’ form and looking great as compared to where she was just a short year ago.

The powerful singer reportedly dropped a ton of weight – but as to how she did it? She credits some yoga, smiling, time off, etc. and a bunch of other bogus things.

Look, you don’t just drop as much weight as Christina has by laughing, smiling and doing some yoga! That’s total B.S. and everyone knows it.

Noone will know exactly how she’s done it, even if she does give some more details into her regimen. Remember Tori Spelling’s revelation a few weeks back about how she totally fibbed about dropping the weight through diet and exercise, when really she just stopped eating everything in sight.

Did Christina Aguilera have surgery? Did she starve herself or overexercise for hours on end to whittle down her waist? It’s probably a combination of all three!

However, if you want to lose weight like Christina did you can do the same.

It’s as simple as increasing your energy expenditure (moving more when not exercising), exercising (doing at least one hour of exercise a minimum of 4 times per week, and watching what you eat (cutting out sugar, carbs, lots of salt, unprocessed foods).

Of course, there are some other tricks that celebrities have up their sleeves when it comes to shedding weight fast and furiously. I cover a lot of these things in my book, “The Thigh Gap Hack”. So if you want to speed up your weight loss and get back into your fighting form, make sure you buy the book and make following the tips in it your new year resolution.

Happy 2014 ladies!

P.S. – My next cardio dance workout video routine will be to Katy Perry’s “Dark Horse’ so make sure you check back in 2014.

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Cardio Dance Workout – Calvin Harris “Thinking About You”

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calvinharriscardioA new cardio dance workout is up on my youtube channel. This week, I’ve choreographed a full body routine to Calvin Harris’ song “Thinking About You”. If you ever wished working out didn’t have to be so boring (which might make you do it more) today is your lucky day.

Every week a new video is added, so make sure you subscribe to the channel. Leave your comments below to let me know what you think of the workout – how many times you did it all the way through – and to request the next song!

The full video is available after the jump

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Beyonce’s – Drunk in Love Cardio Dance Workout – IS LIVE

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meUnless you’ve been doing one of those weird technology purging thingies, you’ll know that Beyonce released a secret album a few days ago on iTunes (the same night I released the cardio dance workout video to Grown Woman – Click here to watch that)

The album features 17 videos and 14 songs and my favorite tracks are Grown woman, Drunk in Love and XO.

Expect some more cardio dance workouts to some more songs from Beyonce’s album in the future.

In the meantime, get ready to really work your abs, obliques and legs in this week’s fat burning cardio workout, available for viewing after the jump.

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Eggs Without the Calories – Filling Low Calorie Breakfast Hacks

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There’s no denying my go-to meal is an egg white omelette. I don’t typically eat until noon, but since it’s the first meal of the day for me I call it breakfast.

Either way, egg whites are only 20 calories per egg, so you can see why I like it. The problem arises from the oil that is necessary to make eggs take scrumptious. Your extra virgin olive oil will set you back 120 calories for one single tablespoon! I know, right – insane!

However, there are ways to get around this. As a self proclaimed fitness hack it’s my job to think of these things and share them with you. So, here goes:

1. First, the best way to enjoy eggs without turning it into a high calorie meal is to forgo the egg yolks and stick to the egg whites. Some people find it difficult to crack open eggs and separate the whites from the yolks. I prefer to take a spoon to the shell and tap it about two times in the center. Then, I separate both shells and simply drain the whites by shifting the yolk from one egg shell half to the other.

Another option, which I picked up from the hotel’s chef while staying in the Bahamas, is to pour the entire egg into your cupped clean hand (fingers slightly apart to drain the white). Hold the egg yolk and wait until all of the white drains off.

Here’s a pretty awesome technique I had never seen before:

 

2. When it comes to cooking an egg omelette without too much oil, I do a little bit of recycling. That means I’ll lightly roast something juicy first, like onions, tomatoes, peppers, etc. Then, I’ll use the leftover juices in the pan to cook my eggs. Works like a charm – zero oil calories added.

You can also opt to use a small amount of water in the frying pan instead, not so much frying as shallow boiling. You will still end up with the fried egg look but without any of the added calories. (SEE TIP ABOUT HERBS BELOW)

Another way to cook the egg without oil is to purchase a high quality teflon non-stick pan and cook the egg on medium to low heat for about 25 minutes or so. Since oil does tend to make egg taste delicious, and you won’t be using any, make sure you incorporate a lot of herbs and spices. I love dill, black pepper, garlic, rosemary, oregano, etc. Basically, I use every single spice in my cabinet to make my eggs (except salt – trust me, you won’t miss it)

3. Some people prefer to have their eggs scrambled (I prefer omelets). If you are one of those people, you can certainly add a little bit of almond or coconut milk – I get mine from traders joes and it’s only 35 calories per CUP! So just adding a tip of this ‘milk’ for moisture won’t add a lot of calories at all. This will make your scrambles eggs light and fluffy.

4. Another excellent hack that will only add 5 calories to your meal is the use of a bullion cube. Boullion cubes are basically chicken or beef broth, or whatever flavoring that is available, that is made in the shape of a cube instead of just coming in a jar. You have to unwrap each one individually and then you dissolve them in water to make soups and gravies, whatever else you would like to make. You can get them at just about any grocery store. Dissolve one in the egg and then fry per usual. Keep stirring the eggs (I.E. scramble them) and to not preheat the pan.

5. Don’t forget you always have the option of boiling your egg!

If you really wanted a scrambled egg that included the yolk (which is about 70 calories per egg), and didn’t want to worry about scrambling and cooking in oil, you could always pre scramble the egg while still inside the shell before boiling. This instructables page shows exactly how to do it.

  1. Grab an egg, and a pair of nylons
  2. Put the raw egg in the centre of one of the legs
  3. grab either end of the leg with each hand and spin it around till the egg is twisted 20-25 times.
  4. Pull quickly, and it should spin it back the other way rapidly.
  5. You can verify that it worked, by shinning a light through it in a dark room. (Egg should appear an even red throughout, rather than yellow (you may even be able to see the yolk outline, if it’s unbroken).
  6. Bring the water to a boil, then shut off the stove and let it sit on the hot stove for about 10 minutes. Cover with a lid and do  NOT remove the lid during this time.
  7. Crack and Enjoy!

 

HACK TIP: NO matter what, please refrain from cooking your eggs in the microwave.

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Fat Loss Hacks: What Asian Women Drink to Stay Thin

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Have you ever wondered how so many Asian women manage to stay slim and thin? Wonder no more, because the secret’s out – oolong tea. Oolong tea is a metabolism boosting tea (boosts metabolism by up to 20% when consumed on a daily basis) that Asian women are known to drink in large quantities in order to manage their weight.

THE REASON OOLONG (WU-LONG) TEA WORKS

It works by increasing the expenditure of energy and promoting the oxidation of body fat stores and has been shown to be more effective than green tea in promoting weight loss in the limited number of studies that have been performed

Other factors for the effectiveness of tea is that it has zero calories and will fill you up and therefore suppressing your appetite or preventing you from consuming other higher calories foods. Making an effort to drink tea may keep one hydrated and less likely to confuse hunger with thirst. Of course, lowered calorie consumption will lead to weight loss.

Additionally, the caffeine in the tea, which can suppress your appetite to a small degree, is also a diuretic,  can help you shed water weight (as diuretics increase the volume of urinary excretion)

From Yahoo –

Oolong originates from the same tea plant, Camellia sinensis, as the green and black teas. The difference in its properties lies in the degree of oxidation it undergoes during processing. While green tea leaves are not allowed to oxidize before processing, black teas undergo a period of oxidation after the leaves are picked, sometimes known as fermentation. Oolong tea is allowed to oxidize, but for a shorter period of time than black tea. Thus, oolong tea retains many of the antioxidants are other healthy chemicals that may be lost from black tea due to the prolonged oxidative process. Oolong tea appears to have larger quantities of healthy polyphenols than does green tea which may account for the benefits of oolong tea for weight loss.

Move over green tea, oolong’s got the leg up!

HACK TIPS:

Drink your tea without anything added to it. No sugar, milk, cream, etc. Your taste buds will eventually adapt.

About two cups per day is recommended. Steep oolong tea anywhere from 30 seconds to five minutes, for a more full-bodied cup.

In addition, hot beverages decrease the absorption of fat in the intestine after a meal.

 

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Cardio Dance Workout – Grown Woman (Beyonce)

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grownwomanstillHello all!

How many of you caught the Victoria Secret’s fashion show last night?

Aren’t those ladies absolutely stunning?!

Well, if you want to get a body like a VS model, you have to do your cardio! Contrary to popular opinion, cardio doesn’t have to be BORING! Dance cardio is one of my favorite ways to get my heart rate elevated.

You can get your cardio workout with me today and any other day!

A new cardio dance workout video has been added to my channel ‘thigh gap hack’ on youtube.com

Check it out after the cut (and don’t forget to subscribe)

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Pumpkin Pie Alternative for a Snack – Only 150 to 250 Calories!

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I discourage snacking in favor of eating a full meal, because typically the snacks people choose contain lots of calories and you end up feeling hungry a very short while afterwards. Sometimes though, you just don’t want to cook or you’re out at a party and feeling hungry and there’s nothing but fast food restaurants and deli’s open! I get it…

That’s why I’m always on the prowl for snacks that will be filling without tons of carbs and sugar.

My go to snack on such occasions used to be a 120 calorie bag of popcorn, but it turns out I am allergic to popcorn.

Thankfully, I’ve found something else that only takes all of 10 minutes to prepare – Pumpkin Graham Crackers

INSTRUCTIONS:

First, turn the oven to 375 degrees

All you have to do is get the healthiest version of graham crackers that you can find. 2 full cracker sheets are anywhere from 110 to 120 calories. The most you should have in one sitting is 4. Lay your sheets on a piece of foil lined baking pan.

Next, you need organic pumpkin. You can buy a bag or buy a full pumpkin/roast and refrigerate it to last you 5x longer. Since I’m pressed for time, I just get the bag of organic pumpkin for around $4, but I did buy a whole pumpkin for $4 which I plan to cook this weekend. The organic pumpkin should be 35 calories for 112 grams or 4 ounces.

Put 4 ounces in a bowl and mix in a teaspoon of vanilla, cinnamon, nutmeg, pumpkin or all spice. DO NOT ADD SUGAR. The sugar in the graham crackers will suffice. Mash and stir it all up and then spread evenly over the 2 to 4 graham cracker sheets. Plop it in the oven for 5 to 10 minutes.

Take it out and enjoy!

I whip my pumpkin really well, so it tastes nice and fluffy. The volume of the pumpkin will fill you up.

Now, whenever you really want a snack or a treat, you can get a shot of it with this yummy recipe. If you try it, let me know what you think!

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Work B*tch – Cardio Dance Workout (NEW)

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Screen Shot 2013-11-30 at 6I hope you all had a wonderful Thanksgiving and didn’t ruin your diets too much with sweets and carbs. If you did, you can make up for it by making sure you get your body moving and burning off those excess calories with my cardio choreo series on youtube.

This week’s cardio choreographed workout is to Britney Spears’ hit song, appropriately titled, “Work B*tch”.

Get ready to really work your stubborn fat off and sweat buckets. Remember, your cardio workouts should at least be 40 minutes, so do this video a few times back to back and combine it with other cardio choreographed workouts on my channel (http://www.youtube.com/thighgaphack.com) or any other video. Besides, you’ll probably need to do it a few times to get the moves down pat.

Click read more to watch the video and then let me know what you think and how many times you did it. Your song suggestions are also welcome!

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Reader Asks: Will Squats Make My Legs Bigger?

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In this week’s mail I got a question from a reader asking me if doing the 100 squat challenge would make her thighs slimmer.

What is the 100 squat challenge? On the first day of the challenge you are expected to do fifty squats, which builds up to 250 squats in 30 days.

Apparently a bunch of people have been promoting the 100 squat challenge, in which you do 100 squats a day. Many are jumping not he bandwagon hoping to get one set of results and sadly disappointed when they get the complete opposite.

Sadly, many women are taking the challenge in hopes of slimming and thinning the inner and outer thighs or to reveal a thigh gap.

I’ll give it to you straight. Squats are an excellent form of exercise for burning calories because it uses one of the biggest muscle groups in your body.

However, squats will lift your buttocks (which is good) AND subsequently firm your legs and build up/increase the width of your quadriceps (not good for those who are relatively lean and wanting to lose inches from the thigh).

Squats, especially weighted squats with a lot of reps like the 100 squat challenge, won’t necessarily make your legs ‘bigger’ but it will make them look more muscular and masculine as opposed to skinny and feminine. Your quads will probably look more dominant and harder than you want them to. Also, doing so many squats will cause the muscles in your legs to retain water giving it a swollen look that most women do not find appealing.

Look at the picture to the left. If you’re going for the before look, then clearly squats are not for you!

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