Click here to register:
Contest Registration.

- Step 1: Fill in the first form to create your account.

- Step 2: You will be taken to the contest entry form. You must fill the form out in its entirety, and upload your starting photo (as mentioned in the contest details below)!

Note: All measurements are in American standard, inches for height, and pounds for weight.

In case you missed it, contest details are below! Good luck!

The 1st iLoveKickboxing.com 45-DayBody Transformation Contest is here. It starts May 19, 2013, so if you’re serious about burning fat, getting healthy, and transforming your body, mind & life – read on. This is for you…

By the way… There are 10 prizes in total! They range from $5,000 to $100. Details are in this blog post…

Introduction:

The ILKB.com 45-Day Body Transformation Challenge is designed to help all contestants win. How? Because whether or not you win prizes, you win weight loss, health & FUN.
(With that said, there are some pretty awesome prizes! Read on for details.)

You get added accountability. You get a new community amongst all competitors. And you get to watch your body change before your eyes.

Transformations are judged in 3 ways:

1. 1. Change in appearance
2. 2. Pounds lost
3. 3. Personal growth

Notice that how many pounds you lose is NOT the deciding factor! It’s just one factor. That’s because someone who is very overweight can lose pounds much more easily than someone who is not very overweight. That’s why we judge transformations in more in-depth ways.

The following are instructions and information on each part.

Part I: Appearance

To judge your appearance, you will take a photograph at the start and end of the contest (before & after photos). 

Your photographs must be with a newspaper!

This is the only way we can verify when the photo was taken.

Follow these sample pictures to take your own pictures.

Guidelines for Women:

- Two-piece swimsuit is acceptable
- Sports bra and short gym shorts (like in the picture) are acceptable

Guidelines for Men:

- No shirt
- Short gym shorts are acceptable
- Boxer briefs are acceptable

“Why such a strict dress code?”

To judge your transformation accurately, we need to see it! This is really the only way.

Photos must be taken no earlier than May 18. 

Part II: Pounds Lost

This one is pretty self-explanatory. You weigh yourself at the very beginning of the contest, and at the end. Then, you tell us how many pounds lighter you are .

Part III: Your Story

Finally, at the end of the contest, you’ll record a video of yourself talking about any personal transformations you encountered throughout the challenge. If you dealt with painful emotions, experienced a newfound freedom, broke through food addictions, conquered challenges and cravings or anything else – this is the place to share it.

A video recording is mandatory! You may ALSO send a written piece in addition if you’d like.

Here are some questions to help you along:

- What motivated you to buckle down and lose the weight NOW?
- Why now? Why this contest? What changed?
- What obstacles did you overcome to make it through the challenge?
- How do you feel now? Are you proud of yourself? Are you disappointed?
- What kind of results did you get? How many pounds did you lose? What changes did your body undergo?

Don’t hold back! Your story is just as important as your physical results.

Also, make sure you’re wearing your iLoveKickboxing.com branded gloves and any apparel you have (i.e. t-shirt). 

You can use a smart phone, web cam, or camcorder. Film yourself in GOOD lighting. Don’t film yourself in a dark room, for example. Outside, in natural sunlight, is best.

It’s okay if you don’t have a high-quality camera. What’s important is your message.

The Prizes

Let’s not forget the amazing prizes.

- 1st Place: $5,000!
- 2nd Place: $1,000
- 3rd Place: $500

But it doesn’t stop there…

- 4th, 5th & 6th place: $200
-  7th, 8th, 9th & 10th place: $100

There are 10 prizes in total!

Entering the Contest & Submitting Your Results

On May 19th, we’ll post the registration link where you can sign up!

That website will have everything you need to enter the contest, upload your photos and submit your results.

Start + End Dates

The contest begins: May 19, 2013 at 12:00am EST

The contest ends: July 3, 2013 at 11:59pm EST

Deadline for turning in your photos and other deliverables: July 9th, 11:59pm EST

You can enter the contest late, but you can’t finish late!

Cost = FREE!

You just have to be an iLoveKickboxing.com member!

Required Workouts.

An average of 2 iLoveKickboxing.com workouts per week are required. This means that to qualify for the contest, you must attend 12 ILKB classes throughout the 6 weeks of the contest.

KEYS for Success

Nutrition is key for doing well in the transformation. In fact, someone who ate right their entire life, and never exercised, would look much better than someone who exercised daily and ate junk food every day!

Think about that. Nutrition + exercise is the winning combination. But nutrition is just as important–if not more so–than exercise.

Exercise is still CRITICAL though. We recommend no less than 3 iLoveKickboxing.com workouts per week for the competition. 

iLoveKickboxing.com has prepared this guide for you to help you make the right food choices throughout the challenge.

Click to download the meal plan & nutrition guide: MealPlan

Remember:

Whether or not you win any prizes, the most important thing you will win is HEALTH, toned muscle, and ENERGY. You can’t lose in this contest.

You can either win, or win and get awesome prizes too .

Try your hardest. It’s just 45 days out of your life. Buckle down for these 45 days, and give it all that you’ve got. If you need help, your instructors will be happy to help keep you motivated and inspired every step of the way.

45 days from May 19, you can look back and think, “$%#@, I actually did it!” Or you can think, “I wish I did it.”

Which will it be? Ball’s in your court.

We’ve got your back, like always. If you need support, encouragement or advice, we’re here for you.

Questions?

Post them below!

Good Luck!!!

Hey there,

Amber Lynn here.

I chose to write this post for two reasons:

1. I’ve had several people contact me about their struggles with an eating disorder.

2. I walked this path many years ago. I’ve been there. I know what it’s like. And I know what it takes to get out of it, and on to a healthy path.

It seems that every girl’s dream is to become a model. We want to be thin and pretty like we see in magazines and on television. The craving to be thin becomes an obsession and girls as well as boys will view being as something you have to achieve.

If you’re not thin, you feel shame. Humiliation.

Shame is a controlling device. Just about everyone I’ve encountered with anorexia or bulimia can recall feeling ashamed over and over again before their disorder began.

Shame is complicated.

It extends from small things like parents or teachers saying to someone that she/he is a bit overweight and needs to lose weight. Or it can stem from something more serious like physical or sexual assault.

For a young vulnerable person even a wrong look or an inappropriate comment can trigger shame. This happened to me.

When I was in high school, I was very active, but I did have body fat.

I never paid any attention to it until one day a boy in my class called me “fat ass”.

Huh? Did he really just call me a “fat ass?!” Now, it didn’t really bother me too much until another boy said “Yeah, it’s pretty chubby”. From there is when I decided to “do something” about it.

I have always loved food, therefore NOT eating wasn’t an option. So, I had to find another way to lose weight. I was friends with this girl that had introduced me to laxatives. She told me that it would help me lose weight, fast. I was thinking “Why not try it?” Heck, I was only 17 years old and we know everything about everything, right? NOT!

The concept was simple: Eat what I want, not gain any weight, and possibly lose weight, too? You didn’t have to tell me twice.

But I wasn’t aware of the damage I was starting to do to my body.

I mean, I just wanted to see results. I didn’t do any research on the side effects, nor did I care.

I remember my best friend Dawn and my mom asking me if I was eating because I looked sick.

I didn’t think I looked sick at all. In fact, I thought I looked good because my “fat ass” was now gone.

However, I felt terrible that it was hurting my mom to see me getting thinner and thinner. She knew something was wrong, but I denied everything. I was ashamed and embarrassed to tell anyone.

I felt weak and tired a lot. I was always active, so this bothered me. I then realized that I was damaging my body. I realized I was out of control. Approximately six months had passed, and I knew I needed to do something to stop this madness. But I didn’t know how….

One day, I stayed home from school and my mom was watching the Maury Povich show on bulimia and anorexia nervosa. Funny right?

It was like fate that I stayed home that day to watch it.

There was one girl, 25 years old, literally dying. Her organs were shutting down and she looked like a walking corpse. It scared the crap out of me!

I thought to myself “I don’t want to be that girl. I don’t want to die that way”.

Thankfully, it only took seeing someone else going through something similar to change my whole outlook on life and stop taking the laxatives. But it’s not so simple for everyone.

If you’re watching someone go through an eating disorder, you have to tread carefully.

The first thing to keep in mind is that, as an “outsider” there are many things you cannot do.

You cannot force an anorexic to eat, or keep a bulimic from purging.

The first thing to realize once you have come to the awareness that your loved-one suffers from an eating disorder is that you must not concentrate immediately on the food.

All forms of eating disorders are emotionally based. The behaviors are only a symptom to emotional and stress related problems.

They can’t be forced to seek help. It must be something they want to do for themselves.

You can support and encourage your loved one, and gently express concern. The best thing you can do is to learn to attentively listen. The problem goes deeper than food. It may be an underlying issue that you’re unable to fix.

The thing is, all you really need is good, healthy food & exercise.

You will look and feel so much better and your body will thank you for it.

Also it’s not a sin to eat more than 500 calories a day. These low calorie diets are INSANE!! It’s NOT OKAY to sit in nausea from hunger all day.

FEED YOUR BODY with mostly healthy foods. Don’t be afraid or feel guilty to cheat either. YES, I DO EAT fries, chips, pizza, ice cream, etc. I don’t overindulge, but I do have these foods on my cheat day (which is once a week).

I am human after all, and SO ARE YOU!!

Learn to love yourself and don’t worry what others say or think about you.

YOU ARE BEAUTIFUL!

If you’d like to contact me about your story, or someone you know & love, please feel free to email me at amber@ilovekickboxing.com.

And of course, if you have a question or comment, leave it below!

I’ll try to answer as many as I can

Lots of love,

Amber

We’re super excited to launch the iLoveKickboxing.com Facebook Profile Pic Contest! In this blog post, you’ll learn everything you need to know to participate.

Important:

This contest is just for members! So if you’re on a Groupon or still on your trial, you can’t participate this time around. But as soon as you join you can partake in this contest and the other cool ones we do throughout the year

A couple of legal things to get out of the way too: iLoveKickboxing.com and Facebook are not affiliated in any way. Facebook is not participating in this contest – just iLoveKickboxing.com and its members

Also Important:

If you’re participating, make sure you let your instructors know so they can register you for the contest! Okay, onward…

Step 1:

Take a pic of yourself with the iLoveKickboxing.com logo. You can take a pic with the heavy bags in class… with your gloves… with your apparel (t-shirt, hoodie, etc.)…

Check out these samples:

Step 2:

On April 15 (this Monday), set that picture as your default profile pic on Facebook.

Leave it there for 10 days! And get as many friends & family as you can to “like” it. Note: Your pic must have 0 likes on April 15! (Starting with “likes” is cheating! And we will be checking )

I’m sure you know what a default profile pic is, but just in case here are some examples (note where the red arrow is pointing)…

Step 3:

Leave it up for 10 days, until April 25. Whoever has the most likes at this time gets some AWESOME prizes! 

The Prizes:

In each location, the person with the most “likes” wins $100! (The $100 prizes will be awarded by each individual location).

But it doesn’t stop there…

The top 3 contestants with the most “likes” in the world get: 

1st: $1000!

2nd: $300!

3rd: $100!

(These prizes will be awarded by iLoveKickboxing.com’s corporate headquarters.)

Not bad for just takin’ a picture, eh?

Most importantly: Have fun when you take your pics! At the end of the day, that’s what it’s all about

Good luck with the contest!

And if you have any questions / comments, you can leave them below or ask your instructors.

Take it away, Amber!

Hey, Amber Lynn here!

The other day I was pondering about why we keep falling for fad diets when they seem to only work for the short term…

It seems that just about every month we hear of a new diet craze. Aktins, Weight Watchers, Paleo, Fasting, Liquid, Cabbage Soup, and the list goes on and on…

Think about it! Cabbage Soup diet?!

Who the heck thought that this is a good diet? Really, what do you think will happen to your body once the diet is over and you have to incorporate foods back into your diet?

Umm…

It doesn’t take a rocket scientist or a brain surgeon to figure out that not only will you gain your weight back, but then some!

The diets come and go in the magazines and on the best-seller lists. Some prove lastingly popular, but many go the way of the latest dance fad. (Anyone remember the Macarena and Cotton Eyed Joe)?

A lot of dieters may not think about whether a weight-loss plan touted by an attractive celebrity is healthy or logical. They just like the way she/he looks and they’d like to look like her/him, too.

They don’t realize that:  

1. A) Photoshop does wonders
2. B) They get PAID the big bucks to promote a product.

But let’s face it:

We all know better than to keep falling for every fad that comes along. So why do we keep doing it? Simply put…

Fad diets tend to appeal more to people’s vanity than to their desire to stay healthy. The focus is on inches and pounds, not reducing the risk of diabetes or heart disease.

They pull on your heart strings, and tell you:

“You can look as good as [insert celebrity]. And you can look that good today! Just follow our diet.”

It’s almost impossible to resist. The worst part? Most of these fad diets work at first. So you get hooked early on.

But the MOMENT the diet ends, or you decide to eat something you like that’s NOT in the diet, the weight comes crashing back. In fact…

Most participants end up gaining, on average, 11 pounds back within the first 3 months of stopping a fad diet.

Fad diets are like playing tricks on your body and messing with your metabolism. It’s going to get mad at you later on. Your metabolism isn’t a big fan of pranks.

Fad diets can lead you to successful weight loss if you follow them EXACTLY as they’re designed. But that doesn’t mean every food that fits into that particular diet is good for you.

All it means is you’re going to have to change your eating patterns to fit that diet’s rules.

Some fad diets, like Paleolithic diets, raw food diets and alkaline diets, contain healthy foods, but can be difficult to follow because they eliminate so many foods (some of which are good for you).

Pro Tip: In the long-term, staying slim is much more important than getting slim fast.

Instead of trying the next fad diet that alters your hormones & your body, start a program you know you’ll be able to stick with.

Eat a clean diet for a healthier lifestyle. Plan meals so you can cook more of them at home, make healthier but still tasty choices when dining out, and allow yourself small indulgences once a week or so.

While dining out, opt for a salad with grilled chicken or fish rather than the burgers, fries, or mashed potatoes.

Here are some tried-and-true tips to help you develop healthy habits:

1. 1. Keep a record of what you eat.

   If you feel you need structure to help you lose weight, log what you eat for a few weeks. This will help you identify bad habits, and give you a general idea of how many calories are in various foods. There are even apps for this to help you keep track.

 

2. 2. Move your body.

   Do something you like, do it on a regular basis, and do it for more than 20 minutes. Ilovekickboxing.com classes are a great cardio workout!! Remember, if you enjoy it, you’ll be more likely to do it regularly. You don’t have to be a hard-core triathlete to be active.

 

3. 3. Try new things.

   Eat the healthy things you know you like, and also experiment with new tastes to stave off boredom and cravings for junk food.
   
   Try different fruits and vegetables the you may not have had before.

 

4. 4. Each week, set two small goals.

   For example, if you love chips, pledge not to eat them for one week. Instead eat an extra serving a day of something healthy, such as a fruit or vegetable. If you succeed with that small goal, you’ll feel good about yourself and gain momentum for adopting healthy behaviors.

 

5. 5. Allow for treats.

   Have your favorite high-calorie treats –once a week! Don’t splurge all the time, but don’t make yourself miserable, either. It’s okay to have a cheat once a week. I look forward to my cheat every week. Once I have it, I feel sick because my body isn’t used to it, then I am good until the next week.

   Don’t worry about 1 cheat meal a week. You won’t get fat overnight just like you won’t get thinner overnight!

That’s all for today! I’ll be back next time with even more tips

Have questions, thoughts, or comments for Amber? Scroll down & leave them below!

And if you like this post, don’t forget to share it with your friends! Just use the buttons below!

But even Amber plans on having some cheat meals this holiday season. She’s here with some tips for you to make sure you enjoy your own cheat meals… without gaining a pound.

Take it away, Amber!

Look, I don’t care how committed to health and fitness you are… how many times a week you work out… whether you know exactly how many calories you eat every day… or if you keep track of how many grams of protein you eat per hour…

The holidays are full of good food, and you should enjoy it!

But enjoying it doesn’t mean you have to walk away 5-10 pounds heavier. In fact, follow these tips below, and you should maintain your weight through this treacherous time.

1. Don’t skip meals!

Now your mom, your grandma, or whoever is cooking the big holiday meals might want you to starve yourself all day. That way you’ll be nice and hungry come dinner time.

Don’t do it! Eat healthy, balanced meals throughout the day. Before leaving for the party, eat a light snack like raw vegetables or a handful of nuts to curb your appetite. You’ll be less tempted to over-indulge.

Over eating will be your biggest nemesis through the holidays. Enjoy your family’s cooking without eating to the point of stomach pain. When you step on the scale after New Years, you’ll give yourself a big “thank you”.

2. Go to the party with a plan.

So much food. So little time.

Check out the buffet first, and then decide what and how much you will eat. Balance your meals out: Don’t be tempted to fill up your plate with purely rich, calorie-laden food.

Instead, have a little of everything including fruits and vegetables. That way, you’ll still get to indulge as well as receive valuable nutrients and vitamins.

Here’s a tip for you too: eat a protein-rich food first. The texture of meats causes lots of chewing, which activates hormones triggering full-ness.

Meat digests slowly, too. So it’ll curb your appetite, letting you enjoy the rest of the meal without being in a food-induced frenzy (as fun as a food-induced frenzy might be).

3. Exercise!

Most people have a little extra time available over the holiday season when they’re not at work. Take this opportunity to exercise a bit more for the holidays. This will help you burn off the excess calories and fat you’ll consume.

Also: after the holiday dinners, take a brisk walk. It’ll jump-start your metabolism, helping you burn off some of those extra calories you took in. If you overate, it’ll help ease the pain too, and you’ll feel a little better inside knowing you at least got a bit of exercise in .

4. Be wary of sugary foods!

Always remember that rich, sugary foods have a nasty habit of making us crave yet more rich and sugary foods. We’ve all been there…scarfing down cookies, cake, ice cream and anything else in sight…feeling bloated, sick, and swearing, “I’ll never do it again! I swear!”

…Then, a couple of hours later, you’re back for more.

It happens to the best of us. But, by limiting your intake of super-sweet foods, and by balancing them with lots of water intake, and fruits and veggies, you can nip this cycle in the bud.

5. Moderate your alcohol intake.

Don’t forget that alcohol is fattening too. That innocent-looking glass of sparkly wine or that small bottle of beer may look as though it will do no harm…

… but the carbs stack up.

If there’s no way you’re giving up getting a little tipsy (or very, very tipsy) at your holiday parties – just get ready for some extra gym time to burn that alcohol off.

But you might want to wait a couple days for that headache to clear before you hit the gym .

6. Bring your own dish.

Make a super-healthy, tasty dish to bring to your parties. That way, you know you’re eating at least one dish that’s going to contribute to your fitness and weight loss goals.

Before you put anything else on your plate, put a healthy (pun intended) serving of it on your plate. That way you have less room for the unhealthy stuff.

7. Use a smaller plate.

Buffets that make you pay for food by the pound learned this trick a while ago: whatever size container you give people, they’ll fill it up and eat it. Therefore, give yourself a smaller plate.

Sure, you might look like a weirdo asking for a small plate, but when your abs are looking amazing, your friends and family will start to catch on.

You’d be surprised by how little you actually need to get full. Start with one small plate that’s balanced with protein, healthy fats, whole grain carbs and veggies. That might be all you need to get full for the night.

And if it’s not? No worries, go back for another small plate. Two small plates are likely still less calories than one mega plate.

Got some tips of your own to share? Or questions? Scroll down and leave Amber a comment below!

Amber will be glad to answer any questions you might have. So don’t be shy now! Scroll down and leave us your thoughts.

Thanks, Amber, for the awesome info. If you can get away with cheat meals and look how you do – then we all can, right?

Amber Lynn of iLoveKickboxing.com:

Amber’s the official iLoveKickboxing.com fitness model & brand ambassador. She’s a star competitor in fitness competitions, a black belt in karate, a walking encyclopedia on fat loss, fitness and nutrition…

And makes grown men cry just by flexing

Today, Amber is going to share her secrets for slim, sexy abs. Take notes! This is a good one.

Take it away, Amber!

A lot of people ask me… “How did you get your abs???”

The truth is, it’s not all that difficult. I don’t try extra hard. I don’t starve myself. I just live by a few simple principles, and apply them every single day. First I’m going to share my daily routine with you. Then, I’ll show you how you can modify it to work with your own schedule.

That way – whether you want 6-pack abs, or just a flat stomach – you can just follow in my footsteps to get there .

First: Morning Workout & Breakfast

What I do: 60-90 minutes of weight training. This usually comes first, unless I wake up super hungry.

Then I’ll eat plain oatmeal with berries, or have a smoothie with cottage cheese, fruit, water, & whey protein powder (a lot of people cringe when they hear I put cottage cheese in a smoothie, but you really can’t taste it when it’s blended up with everything!)

What you can do: Well, you can copy my meals easy enough. But I know not everyone has time for a 60-90 minute weight training session in the morning! Just get as much of a workout as you can in the morning. It jumpstarts your metabolism like crazy.

- Go for a jog…

- Do pushups, squats, lunges and sit-ups…

- Do pullups…

- Powerwalk…

Exercise in the morning gets your metabolism burning fat for you all day long.

Lunch, Snacks & Dinner

What I do:  I eat every 2-4 hours. I hate hunger, and I would never go on a diet that made me hungry. That includes 3 main meals, and 3 snacks. For lunch, I’ll usually have a salad with either spinach or dark greens with a lean meat on top (like tuna or chicken). Actually, a lot of times I have this for dinner too. I’ll also throw in whatever veggies are in the fridge:

- Tomatoes…

- Avocado…

- Seeds (like flax seeds)…

For dressing, I throw on a bit of olive oil and balsamic vinegar.

Snacks are either peanut butter… a slice of protein bread with peanut butter… Greek yogurt with peanut butter… or another smoothie with *drum roll please* peanut butter!

Yes, I’m crazy about peanut butter! I think it’s the best thing since the discovery of peanuts!

If you can’t have peanut butter – try almond butter, or another nut butter.

What you can do: Have a fridge at work? Bring in some non-fat Greek yogurt and stock up. Throw some fruit and veggies in there too. You can also bring hummus and carrots for a great, filling, healthy snack.

The trick is to never let yourself get too hungry. That’s when you make bad food choices.

For meals, pre-cook a bunch of chicken for the week. You can just throw it on top of some greens and add balsamic vinegar and oil for a quick, healthy, filling meal. Same goes for tuna or lean beef!

(Vegetarian? Slice up a block of tofu and throw it in the oven with a bit of salt & pepper. Makes for a delicious protein to add to salads / meals).

I also bring food with me wherever I go. For example, every couple of weeks I travel to NYC to meet at iLoveKickboxing.com HQ. I always bring peanut butter and other snacks, and leave them in their office fridge. Hunger is the #1 cause of bad food choices! Don’t let yourself get hungry!

Evening Workout

What I do: With my weight training out of the way, I head on over to my iLoveKickboxing.com location in Rhode Island for cardio and some more resistance. I don’t run, jog, play sports or do anything else for cardio.

All I do is work my butt off at iLoveKickboxing.com!

What you can do: Try to make 2-3 iLoveKickboxing.com classes per week. This alone will help you burn fat – and keep it off. I recommend doing weight training too on days where you don’t go to kickboxing class.

Weights help you build muscles, which boosts metabolism, and burns fat. And if you’re a lady like me, don’t worry! You won’t get bulky, I promise . It takes a super-high-calorie diet and TONS of protein to bulk up.

A few important notes:

- Avoid sugar and white flour like the plague!!

- As you can see, I don’t do workouts especially for my abs. I work my whole body, and eat right, and the abs come naturally.

- Hang in there! A sexy stomach doesn’t come overnight. It’s part of a slim lifestyle. Give yourself time to create this lifestyle. Make small changes every day, and before you know it, your whole life is healthy & slimming.

Have questions for Amber?
Scroll down & leave a comment!

Well… it’s really more like a ton of magic bullets.

See, the only real magic bullet for fat loss is to inject it into every area of your life. Just like you inhale & exhale through the entire day – you have to make fat loss a part of everything you do.

Now, that might seem like a daunting task. But never fear!

We’ve got you covered with 18 easy ways to get started.

1. Park far away from the entrance – of everywhere you go

2. Take stairs instead of elevators / escalators

3. Ask for a side of veggies instead of fries

4. Ask for those veggies without oil or butter

5. Plant healthy snacks everywhere you spend time (in your office… in the car… in the kid’s stroller…)

6. Drive alternate routes that don’t pass your “weak-spot” restaurants (like fast food places you just can’t resist… places like Starbucks that serve unhealthy pastries you can’t resist… etc.)

7. Put a copy of your weight loss goals everywhere you spend time (laminate a copy and tape it up in the shower… tape it to your bathroom mirror… tape it to the dashboard of your car… etc.)

8. Read one successful weight loss story a day – or read a new biography about weight loss every month

9. Come to iLoveKickboxing.com classes! 

10. Do intense 5 minute workouts throughout the day (this keeps your metabolism up all day long!)

11. Drink TONS of cold water! (cold water requires metabolism to cool down for your body to absorb – it burns a few calories here and there! Plus, water will help your body constantly flush out waste and toxins.)

12. Walk everywhere you can instead of driving

13. If you’re only getting a few things at the store – carry a basket instead of pushing a cart (those baskets can really turn into a great workout!)

14. If you work in an office with hallways – power walk through the hallways from Point A to Point B

15. If you sit at a desk all day – do intervals of 30 seconds where you flex different parts of your body for the full 30 seconds. Set a goal of doing your entire body 4 times a day. (For example flex your abs for 30 seconds… then your buttocks… then your legs… arms… etc)

16. Stretch your muscles throughout the day (every time you think about it!). Stretching actually helps your muscles to develop. And remember: more muscle = more metabolism throughout the day.

17. Stand with tall, proud posture (good posture actually activates a lot of muscles. Muscle usage = calorie burning!)

18. Go easy on yourself if you slip up! Mistakes are PART of the process – not a sign of failure! If you mess up: accept it, learn from it, and just tell yourself it’s okay and the future is full of chances to get it right next time.

Have any other suggestions? Find something particularly helpful?

Scroll down and leave a comment!

Okay, now before I reveal it, I have to tell you three things: 

1: It’s very simple.

2: It may seem hard at first. But if you follow this advice to the letter, you won’t even break a sweat (except for when you’re working out).

3: This is just to help you burn fat fast to get to your goal weight, or to break through a plateau. Once you reach that point, you can start adding the foods in below in moderation (note: moderation!).

Burn these foods from your diet, and the fat will follow:

- Wheat.

Yes, even whole grains. See, wheat-based products end up being “scape goat” meals. You grab a slice of bread with some stuff on it instead of making a balanced meal. Or you grab that whole wheat bagel with cream cheese and call it breakfast.

Cutting wheat will force you to make every meal balanced and whole. Plus, carbs make fat loss hard. Your body tends to rely on them instead of using your stored up energy (aka fat).

- Sugar.

Aside from fruit and vegetables, cut out sugar. No tea spoon in the old cup of coffee. No soda. Not even Gatorade (which is basically just sugar water, anyway). Sugar turns into fat. Period.

This next part might surprise you…

Replace these foods with… drum roll please… FAT! But not just any fat. Natural, wholesome fats that fill you up, nourish you, and make hunger go away, fast. Fats like:

- Peanut butter.

- Olive oil.

- Butter (real butter, with no additives).

- Sour cream.

Fats from foods like these nourish you and fill you up – without packing on the pounds. In fact, research shows that healthy, non-hydrogenated fats like the ones above actually provide you with sustaining energy.

And just as importantly, they curb your appetite fast – helping you ward off bad cravings before they even emerge.

But we’re not done just yet! Also make sure every meal has some of these…

- Fruits & veggies.

- Dark, leafy greens (kale, spinach, etc.)

These bad boys detox your body, replenish your cells with essential vitamins, and boost your energy.

And they help your metabolism and digestion too. After all, fruits and veggies are some of the most easily digested substances…

And they’re packed with amino acids that are essential to your body’s healthy functioning.

Plus, they’re just cool. I mean, they grow from the ground. You pick’em. Rinse’em. And they nourish your body. How cool is that?

And let us not forget…

Protein! Such as…

- Lean chicken.

- Lean beef.

- Tofu.

- Tuna.

- Most fish, for that matter.

Protein is going to boost your metabolism, accelerate muscle growth and repair, as well as give you energy.

So when you put it all together, your meals contain…

Wholesome fat… fruits, veggies and/or greens… protein. Everything your body needs.

Cutting carbs like wheat and sugar can cause “crashing”. This meal plan will NOT cause that! It gives your body all of the energy and carbs it needs, through different sources. 

So wipe that worry off your plate

Some quick ‘n easy meals to get you started…

- Open a can of tuna. Throw it on top of dark green lettuce (i.e. spinach). Throw some olive oil and balsamic vinegar on top. Got some spare time? Chop up some veggies and fruits too and throw’em in the mix.

- Pre-cook a package of chicken breasts, seasoned with light salt & pepper. You can throw it into salads like the one above.

- Smoothie: 1 cup frozen berries… 2 tbsp. peanut butter… 1 tbsp. flax seeds (get them from any natural market like Whole Foods by the pound. Very cheap)… Water… Unsweetened almond milk (if you have it)… A dash of honey for flavor. Blend it up!

- Healthy stir fry! Throw a bag of frozen veggies into a pan with light olive oil… chop up some tofu or chicken breast and throw it in… Voila!

- Another Smoothie: 1/2 package pre-washed dark greens… 1 cup frozen berries… 1 tbsp. peanut butter… Water / unsweetened nut milk. Blend it up!

And one more thing…

Make sure to combine this nutrition plan with exercise! iLoveKickboxing.com classes 2-3 times a week are perfect. (If you’re not a member, scroll to the top of this page and come try it out!!)

Hope you enjoyed this post! Make sure you leave a quick (or not so quick) comment before you go!

But, it’s just as easy (not that chugging a case of Red Bull is easy).

Picture their face.

You know, the face of that person who just pisses you off. That person who just rubs you the wrong way, regardless of how nice or not nice they’re being.

Your boss? Your neighbor who leaves his Christmas lights up till April of the next year?

Your parents, still nagging you to do this and that when you’re 30+ years old?

Or is it that lady at the supermarket who smiles so big and gives the loudest, cheeriest…

“Hiiii!!!!!!”

… but it’s SO fake!! (Ugh, that just gets to me).

Really picture their face… their voice… and let your anger surface. Then, take it out on the bag. Let it all go.

It’s therapeutic, really.

I mean, we all have our pet peeves…

So who’s peevin’ yours?

Picture their face when it’s time to hit the heavy bag, and I guarantee you’ll go harder, longer and faster than ever.

And when you walk away from class, you will feel 1000 tons lighter as all of that stress slides right off your shoulders.

Till next time!

p.s. The comment section is below. You know what to do!

Maybe you’ll find a few that you too are making. The key is to be really honest with yourself. That way you can make changes where you fall short, and pat yourself on the back where you’re doing great

Mistake #1: Consistency.

This is the most popular mistake out there: not sticking with it. Given everything that goes on in our lives on a day-to-day basis, it’s so easy to get off track.

But remember – things in life that take work and effort are often the most rewarding.

If you can work through those times you really don’t feel like working out – imagine how much easier it’ll be to get going when you’re actually in the mood.

Tip: Just show up. Do whatever it takes to get yourself to the gym or to kickboxing class. Tell yourself, “I’ll take it easy today.” Or… “I’ll just do a short workout today,” if that’s what it takes.

Once you get there, you’ll be surprised by how good it feels, and you’ll do better / more than you thought.

Just remember: Fat Loss = Time + Effort. And often most of the effort comes with putting in the time.

Mistake #2: Volume.

Another biggie is volume: exercising too much, or not enough. This is a hard one, as there’s no “set in stone” answer to it.

It depends on you and your body. Some people get into a sort of “obsessive” craze with fitness, and work themselves way too much. The thing is… they run into frustration when their bodies don’t change.

Rest is KEY to success. Volume is a tightrope walk. You have to know when to take a day off… and when to chill out for a few seconds during your workout. On the other hand, if you’re not even breaking a sweat–or you’re only working out for 10 minutes here and there–it’s probably time to step things up.

Listen to your body. Forget about everyone around you. That guy going crazy on the treadmill might be killing his muscles. Don’t push yourself to go longer than you can just because he is.

But don’t cut yourself short either. Find your middle-ground, and work it.

Mistake #3: Intensity.

This is another tricky one, as there’s no clear-cut answer to it either. Intensity is how hard you work out. It’s how much energy and “umph” you put into it.

I recommend the same thing for intensity as I do for volume: Push yourself to the point where you’re worn out. Then push yourself just a little bit further. Because every time you go harder and faster than you thought you could, 2 things happen: 

1. 1. It’s a major accomplishment, and it’s empowering.
2. 2. You’ve just expanded your limits. And the body of your dreams has limits that your current body doesn’t. So every time you push those limits, you’re getting closer to your goals.

Is it time to step things up? Or have you been pushing yourself too hard, thinking the harder you go, the faster the results come?

The truth is, over-intensity doesn’t lead to faster results. Often it leads to injuries… and even getting sick. 

And a big part of getting lean and toned happens when your body rests. That’s when your body repairs itself, and rebuilds itself based on your exercise & diet.

On the other hand, under-intensity leads to zero results. So just like with volume: Listen to your body. 

Mistake #4: Substance.

Next is substance, AKA choosing the RIGHT exercises. Fast fat loss requires a mixture of cardio (like running)… resistance (exercises with weights)… and periods of rest.

Cardio is important for building cardiovascular health (heart health). It also keeps your muscles limber and flexible, and gets your metabolism really pumpin’ which burns a lot of calories.

Weights give you muscle. Having muscle on your body naturally burns fat throughout the day. More muscle = more metabolism = more fat loss.

Lots of guys make the mistakes of focusing only on weights. Lots of women make the mistake of just “hitting the treadmill”. Everyone needs both. And ladies, don’t worry: weights won’t get you bulky.

Bulking up takes massive calorie & protein intake, plus a very specific regimen with weights. Doing some light lifting is not going to make you look like Schwarzenegger!

Mistake #5: Motivation.

And finally, motivation. Most people start their fat loss program off with a big boost of it, and taper off as that initial excitement dwindles down. They just run that excitement into the ground, and once it ends… it ends.

The thing is you have to constantly remind yourself of why you want to lose weight. Motivation is like hygiene: if you don’t take care of it, it goes away.

Find what really gets you moving… Usually people are driven by either reminders of pain, or pleasure. Figure out what works for your personality, and go for it.

• - Reminders of pain might work for you if you get motivated by seeing pictures of yourself when you were at your highest weight.
• - Reminders of pleasure might work for you if seeing pictures of people looking hot in bikinis gets you eager to eat right and work out.

Or maybe it’s both.

Create a “vision board” full of pictures, articles, etc. that remind you of your mission. Hang up a list of your goals all over your house, car and office. Because that’s what it boils down to: keeping focused on your goal, and staying in touch with why you want to achieve that goal.

And don’t forget to leave a comment below!

Maybe you’ve made some mistakes yourself… Or
maybe you have some great advice on how to get over them.

Leave a comment below and let us know.