Workout, Momma!

Protein Snack Ideas!

2011-12-20T16:52:00.003-06:00

Here is the question that I am asked the most: What "else" can I eat for my protein snack?...I'm getting bored." Well, I can totally relate. If you are stuck eating a cheese stick and a handful of almonds day after day...you will get super bored! So, I've complied a quick list to help keep our taste buds happy and satisfied! Here's the list:

Peanut Butter - 2T. (8 grams of protein) *choose natural with no sugar added, please. (organic is even better)

Nut Butters ~ like cashew, pecan, almond

Almonds - 1/4 c. (8 grams)

Peanuts - 1/4 c. (9 grams)

Cashews - 1/4 c. (5 grams)

Pecans - 1/4 c. (2.5 grams)

Sunflower seeds - 1/4 c. (6 grams)

Pumpkin seeds - 1/4 c. (8 grams)

Flax seeds - 1/4 c. (8 grams)

Pistachios

(All of the nuts above can be seasoned with different spices for new, fun flavors...recipes coming soon!)

Egg Salad

Turkey or Ham Roll-ups (add cheese & Cilantro mayo)

Sauted Shrimp

Edamame (organic only) 11 grams of protein in 1/2 cup!

Hard boiled egg

Cottage Cheese

Low Carb Yogurt

Cheese Sticks

Deviled Eggs

Celery w/Nut Butter

Celery w/Tuna Salad

Tuna Salad

Pimento Cheese Spread (homemade...recipe coming soon)

Smoked Salmon w/cream cheese on cucumber slices
Salmon Patties ~ made with almond meal

Omelet with Canadian Bacon & Cheese (small one)

Hamburger Slider (small size)

Grilled Fish - salmon, perch, cod, tuna

Grilled Chicken

Venison ~ pan seared
Ham & Pepper Jack Cheese Quiche

Okay, this is just the tip of the iceberg! I'll be updating this daily until we have so many choices to choose from! PLEASE feel free to add your suggestions!

Remember 2-4 oz. only! If you have a food scale, it will help you to see what a 2-4 oz. portions size looks like.

Blessings ~ Jennifer

Welcome, New Yoli Peeps! ~ Getting Started, What to do when your kit comes in...

2011-11-27T20:42:00.004-06:00

This post is to help people that just started the Yoli Better Body System get started! As you have probably already read...following the plan is super easy! Commit to it and follow it exactly! Here is the updated Fast Track pdf in case you received an older one with your kit. If you are like me...yours will probably get lost or destroyed, so use this link to print another if needed. Do not skip protein snack or shakes...your metabolism needs to be fed every 3 to 4 hours to keep your body burning fat.

Please understand that what I'm about to tell you is not meant to come across as bragging...but I am so happy to report that I have lost 11 lbs. since November 7th. It has only been 3 weeks! If you haven't checked out my last post to see what I'm talking about, I'll quickly update you. These two links will catch you up: http://www.jdempsey.mybetterbodysystem.com/ and http://www.betterbodyoverview.com/ ... check them out!

I wanted to share two success stories: Susan M. below and Roger T. I will also be posting my before and after photos when I complete the 30 Day Transformation Kit. I can't wait!

Here are a few quick tips:

If you do not have individual pouches of the YES shake, I recommend purchasing one of these to take on the go! Your shakes will be available at all times.

This shaker bottle is perfect for on the go!
Target and Walmart carry these.

This is my friend Roger and he has lost even more than this! Isn't this fantastic!

Here are some helpful links, thanks to the Diamond Team Training site!

Frequently Asked Questions & Other Useful Information:
*Better Body System FAQ's: http://www.yoli.com/betterbodyfaq.html (answers the hard questions, etc.)
*More Better Body System Info - http://www.betterbodysystem.com/
*Complete Better Body System PDF - http://yoli.com/images/YoliBetterBodySystem.pdf
*Better Body System Live Event Flier - https://wvo.yolilife.com/clients/pandora/companycontent/policies/documents/Member%20Event%20Flier.pdf
*Video - Latest Wednesday Night's Better Body System Overview: http://www.betterbodyoverview.com/
*Video - Latest Saturday Morning's Training Webinar Recorded: http://www.yolirecording.com/
*GoYoli Website Signup and Login: http://www.goyoli.com/
*Register for the Yoli Webinars Every Wednesday & Saturday: http://www.yoliwebinar.com/
*New M/C Applications: https://wvo.yolilife.com/clients/pandora/companycontent/policies/documents/Yoli%20Combo%20Order%20Form%2010-28-11.pdf
*Yoli Backoffice Login: http://www.yolioffice.com/
*Passion Energy Comparison Chart: https://wvo.yolilife.com/clients/pandora/companycontent/policies/documents/PASSION_drink_comparison.pdf
*Truth Comparison Chart: https://wvo.yolilife.com/clients/pandora/companycontent/policies/documents/TRUTH_drink_comparison.pdf
*Fun Comparison Chart: https://wvo.yolilife.com/clients/pandora/companycontent/policies/documents/FUN_drink_comparison.pdf

Blessings ~ Jennifer

GoYoli ~ My Better Body System!

2011-11-07T13:06:00.002-06:00

I am so excited to share with you that I have FINALLY found a company and products that manufacture clean supplements! What do I mean mean by "clean"...well they do not use artificial anything, they use non-denatured whey from happy grass-fed cows. There are no antibiotics, no-GMO's or hormones...ever! The best part...wait for it...the products are gluten-free and safe for diabetics.

I hope you will take a second to check out my page. There you will find all the information you need to see why I'm so excited. Here are a few of the products that are changing my life: (information about products below are under "Products" tab on the site. If you go to http://www.betterbodyoverview.com/ you can learn who and what Yoli is all about from a recent webinar.

YES, Yoli Essential Shake ~ for those days I need to drink a protein meal because I'm on the run. (Meal Replacer)
Alkalete ~ Body pH Enhancer
Pure ~ Digestive & Immune Health
Truth ~ Citrus Health Drink (Natural Antioxidants Superfruits)
Fun ~ Lemon-Lime Sports Drink w/alkalete
Passion ~ Berry Energy Drink (Natural Thermogenic Energy)

*All sweetened with Stevia

I would love to answer any questions you may have! Bless you as you continue on your journey to health and fitness!

:) Jennifer

BMI ~ Body Mass Index

2011-04-26T15:15:00.002-05:00

Do you know what your current BMI ~ body mass index is? If not, check out the links below for more information and take a moment to plug in your height and weight to see if you are at risk. The first one also has a calculator for children. Great tool to help you on your journey to fitness!

Body Mass Index Calculator ~

by the CDC, Centers for Disease Control and Prevention

(Adult and Children's Calculator)

For fun: My Fitness Pal Ticker ~ get yours, it is free and customizable.

Blessings ~ Jennifer :)

Cool Gadget ... Weight Loss Chart

2010-11-09T16:18:00.001-06:00

I just love it when I come across a great tool that helps me reach a goal...and very soon maintain a goal. Just click on the link below and plug in your goal weight, then print out your chart to place on your refrigerator! The website below also has some great low-carb recipes to go along with your healthy eating.

Weight Goal Chart

For the first time, since I started having 5 babies, nearly back to back...I'm getting fit again! I am so excited and not even worried about the holiday season coming up! I've already got the menus planned for healthy eating. Yes, there will be desserts, but I've finally learned how to eat a bite or two and feel satisfied. Moderation is the key...sounds so cliche' but so true!

Brazil Butt Lift Exercises...

2010-07-21T15:39:00.000-05:00

Yes, ..... I've been looking at Beachbody's Brazil Butt Lift DVD's...I think it is quite possible that I'm addicted to workout DVD's....lolol. I like being able to switch it up. For now, I will at least have this 5-Minute Workout by Brazilian native Leandro Carvalho. He is also the "Brazilian Butt Master" behind (no pun intended) Beachbody's DVD's.

5-Minute Workout: Brazilian Butt Lift ~ print friendly version

Complete Workout Routine on Video ~ to follow along

*photo from Fitness Magazine

Walk At Home (FREE, 1 Mile Express Workout) ~ with Leslie Sansone

2010-07-04T14:50:00.003-05:00

I totally appreciate FREE! Try this free 15-minute express (indoor) mile by Leslie Sansone. You will really get sweaty! Go to the link below and scroll down, look to your right. You will see the words, "Walk TV Video"...try it for free...trust me you'll be hooked. I buy her DVD's at Wal-Mart. Enjoy walking in your home...especially on a rainy day! Blessings ~ Jennifer

Leslie's free Express Mile

~ click on the link above...not the picture below.

Go Sleeveless With This Arm Workout!

2010-05-27T16:03:00.005-05:00

One weak area that I am working on, right now, is my arms. I know lots of basic moves to shape the deltoids, triceps and biceps...but what I really want is the perfect combination workout in the least amount of time! Well, I think I've found it....I'm at least going to try this workout to see what kind of results I get.
50 seconds of work and 10 seconds of rest for 5 exercise (twice a day) ~ Interval Training ... which I love!

View more news videos at: http://www.nbcphiladelphia.com/video.

Update: In case the video does not connect correctly...here's the link to the site that I found it on. I started noticing results the first week of doing this. I'm going to keep at it until I reach my desired goal...

Fitting Exercise Into Your Day...

2009-09-11T13:23:00.001-05:00

Take a 10 minute brisk walk after dinner!

Take the stairs.

Dance to 3 upbeat songs.

Park at the end of the row at Wal-Mart.

Do 10 mountain climbers.

Jog in place during commercials.

Do 15 calf raises.

As you dry your hair...do leg lifts or squats.

Play kickball with the kids.

Do the tango with your man!

Daily Food Log

2009-06-09T15:39:00.003-05:00

I found a great food log for when I am not on the computer! Here is the free link below:

Printable Daily Food Log - Track what you eat, what you drink, and your activities.

Let's Get Walking...

2009-06-05T14:15:00.004-05:00

Here is a great tool that I have found to improve my walking routine! I will add more as I find them. Hope they help! ;) Jennifer

SparkPeople's Walking Guide (you may have to join to see this page...let me know if you do...it is free)

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Here is the link to join SparkPeople! It is totally FREE and has all the tools you need to succeed. It will take a day or two to familiarize yourself with all of the tools and features, but it is worth it!

T-Tap: Better Body Basics Workout

2009-05-26T10:35:00.002-05:00

Here is a quick link to Try Before You Buy!

As you already know, I am always looking for a way to break up my workout. If you hit a plateau...change it up and do something different. I have read a little about T-Tap before and though you might be interested as well. Here is a brief overview and link to get you started. I am definitely adding this to my routine. I just have 20 pounds to go!!! T-Tapp link

What is T-Tapp?

T-Tapp is a series of copyrighted, sequential movements designed to put the body in proper functional alignment. Its special sequence of comprehensive, compound muscle movement helps establish better alignment as well as increased strength and flexibility of the spine, better neuro-kinetic flow, lymphatic function, and increased metabolic rate. Its physical therapy approach to fitness makes it safe for those with shoulder, hip, knee, neck, and back concerns. Yet, it delivers a challenging workout for all fitness levels!

T-Tapp:
Is done without weights, equipment, or jumping!
Is very rehabilitative, especially for the lower back and knees. The movements look so simple, but they provide a workout like no other.
Works all layers of the muscle at both attachments to develop muscle density instead of muscle bulk.
Is more than a mind/body workout! T-Tapp is a left/right brain, mind/body workout.
Is where less becomes MORE! Instead of working long and hard, discover how quality of movement can be more important than quantity! (above definition was copied from their site)

I can't wait to hear what you think about this workout...if you are already using it...encourage us and tell us about your success!

Blessings ~ Jennifer ;)

Burst Training!

2009-01-20T06:30:00.004-06:00

I am always finding new ways to add excitement to my workout routine. Here are some exercises you can do right at home with little or no equipment...and very little time!

Ever heard of Burst Training?

It is also called surge training, sprint training or interval training! Make sure your doctor says you are fit enough to do this! This is the best training for weight loss...so says the experts.

Has anyone tried this?!!!!! I think I might be on to something! I like the idea that my body keeps burning fat for a few days after doing this! Let me know what you think!

Here is the science behind why this works!

Check out Dr. Pompa's site!

Colloidal Silver (The Natural Antibiotic) & The Blue Man....

2008-08-01T15:40:00.004-05:00

I have to share this with you because it is too good to keep to myself. As many of you know, I use many alternative medicines...ones that I completely research, both the pros and cons of, before I use them on myself and family.

I want to introduce you to Colloidal Silver! Now before you cut me off and tell me about the "permanently blue man" I must tell you he is blue because he made it homemade using improper methods and drank extremely large amounts with a high potency...in other words...he overdid a good thing. I want to note also that he is perfectly healthy and other than being blue...he is fine as frog hair...or smurf hair I should say!

Here is what some medical experts say.

Check out this site called Silver Edge Health you will find many of your answers here.

I use Sovereign Silver and their site has a ton of great information as well.

As I researched colloidal silver the only negative thing I could find was that you could turn blue from over using it.

I am a walking infomercial for colloidal silver and would be glad to share my experiences with it if you like. We use it for sore throats, ear infections, burns and cuts to name a few.

Free Exercise Ball Workout for Abs!

2008-03-24T10:16:00.009-05:00

Here's a great ab workout! You do need an exercise ball.

Free Exercise Ball Workout ~ scroll down to the bottom of page

3 Moves to Whittle Your Waist

2008-03-24T09:02:00.004-05:00

Of course, this is a "no-brainer", and you already know this...make sure your doctor approves these exercises before you start them. Don't want anyone getting hurt.

I really enjoy Prevention Magazine, and their website is full of goodies. Plus, Denise Austin knows what she is talking about! Here are 3 moves to whittle your waist! Check them out and let me know what you think!

So, print them off and let's get to whittling!

Heart Rate Recovery Quiz

2008-03-10T14:30:00.001-05:00

Take this quiz and see how your ticker is doing. You will find some great information on this site too!

Heart Rate Recovery Quiz

Waist Measurement

2008-03-05T12:14:00.002-06:00

If your waist is 35 inches or larger (for women), 40 inches or larger (for men)...you are in "serious" danger of heart disease! Go get the tape measure and find out what your measurements are.

Dr. Roizen & Dr. Oz

Calculator & tips

Here's another one if you want to check it out:

calculate your waist to hip ratio.

Track You Weight Loss

2008-02-20T13:02:00.001-06:00

Here is a great tool to help you track your weight loss. You will need excel to use it. Go down to Weight Loss Progress Chart and you are ready to download. It is so cool. Plug in your information and you are ready to go!