Get fitness results in 21 days

What if I told you that you could get fit without giving up wine and chocolate or your money back?  Click here I have done several rounds of 21 Day Fix as well as 21 Day Fix Extreme and LOVE it. The workout is only 30 minutes and easy to fit into my schedule. The meal […]

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How to stop binging – YouTube

How to stop binging – YouTube.

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Burn Fat OFF!

 

Have you heard of interval training?

It’s one of my favorite types of workouts because it can be brief, be fun and you can be done!!!

Alternating bursts of a challenging exercise with a short recovery will get you fit in a flash because:

1. It will boost your metabolism for up to a whopping 24 hours
2. You’re more likely to workout if you know it will be done and over with in no time
3. Women who did 20 minute interval workouts 3x a week lost more weight than women who worked at for 40 minutes doing steady state exercise in a 15 week period.
4. You’ll be happier because intervals perk the mood
5. Less of a time commitment
6. It makes all your other activity feel easier because you will build up your VO2 max by at least 10%


Anita

Paleo Mug Brownie

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This is my favorite treat after a long day at work!!

Paleo Mug Brownie

1/4 cup Almond Flour
1/8-1/4 cup Coconut Sugar
2 TB chocolate shakeology
Pinch of salt
2 TB of beaten egg
2 TB of coconut milk, coffee, or water

Stir together your almond flour, coconut sugar, shakeology and a pinch of salt in a mug.

Stir in the egg and milk or coffee.

Stir it all together until you have a thick, chocolate paste.

Microwave it for a minute. If you have a really powerful microwave you may want to check after 30 seconds. It’s done when it is puffed up and springy to the touch…but you still want it a little gooey – like a good brownie should be!

This makes one mug. You can eat it all yourself or you can share it! I was nice and shared it….this time!

***Don’t have coconut sugar???

Use 2 TB of honey or maple syrup and ONLY 1 TB of milk/coffee!!! ***

How to make ghee

Have you ever heard of ghee? It is AMAZING stuff. I call it the crack cocaine of toppings. It has the benefits of butter without the casein and proteins that some people react to in butter. However, some people who are extremely sensitive to dairy may still react to ghee.

Now do I have you curious about what this stuff is all about?

It’s simple really, Ghee is a clarified, unsalted butter with the milk proteins removed. It has a high smoke point (482*F), making it perfect for cooking, and the flavor makes the homemade version so worth it. You can cook and fry with ghee and it will not break down into free radicals like many other oils. It’s a staple of Indian cuisine. Ghee has a nutty buttery taste and I LOVE it on sweet potatoes or when I fry up some eggs.

When made from high quality butter, it is a great source of fat soluble vitamins like Vitamin K2, CLA (Conjugated Linoleic Acid) A, D & E. It has medium chain fatty acids that are absorbed directly by the liver and burned as energy. It provides a good energy source that can help burn fat so you lose weight.

Ghee is converted directly into energy for your body to use.

It’s doesn’t spoil and does not need to be refrigerated. But, for some reason I keep mine in there. I think it’s habit. But, you could pack it along on trips without worrying about it.

Ghee is expensive to buy but simple to make. (see video)

There is some research that ghee will help heal your gut because it is full of probiotics and prebiotics as well as fiber, which helps the immune system

Watch this short video to learn how to make it.
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Are you stuck in a plateau?

plateau

Are you stuck in a weight loss or fitness plateau?

Plateaus are natural… The human body is incredibly adaptive, and this is why I preach to change things up. Changing your routine continually challenges your body, which keeps your body guessing; and therefore keeps you on track to continuing your weight loss.

Typically a plateau lasts anywhere from 3 to 4 weeks. It’s your body adjusting to what’s occurring. Remember the closer you get to your goal weight, the more your body will plateau. However, I want you to focus on how your body feels! Not just the scale. The scale sometimes does not reflect the transformation that’s occurring. Though plateaus are important to pay attention to, they should not stop you in your tracks. There are lots of great approaches to plateaus, which I share with you in my challenge groups.

Get your Spring Spark Back!

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Have those New Year’s resolutions taken a back seat? Do you need a little kick in the tush to get motivated again? Join my latest challenge group to help get your Spring Spark back.

If you have a coach already please check with them to see if they are offering a challenge group. FYI: You will get motivation, accountability, support from other participants, recipes, meal plan, complete nutrition and a workout program. A purchase is required so that you have all the tools you need to be successful.

Click on the link below for to apply:
http://Anitakellam.AutomaticCEO.com/go10

You can also go to http://www.homefitnessjunky.com and click join and join for free so we are linked together. I can’t wait to hear from you. Message me so we can connect.

Who is ready for summer?

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Tank tops, swim suits, shorts….Warmer weather and longer days!!! . I am! Mentally we may be ready but how about physically???

Here are some easy to follow tips for a flatter tummy that will be begging to be shown off this summer:

1. Color your plate – colorful food (naturally not artificially!)
2. Avoid stress
3. Have good posture
4. Do 20 minutes of cardio at least 5 times a week
5. Drink a glass of water before eating
6. Eat fruits and veggies
7. Limit sweets to a rare treat
8. Drink only 1-2 alcoholic drinks a week (monthly is even better)
9. No more than 1 tsp himalayan salt a day
10. Skip the soda (even diet)
11. Cut down on fast food
12. Get enough sleep
13. Eat fiber
14. Don’t starve yourself
15. Know your proper serving sizes
16. Eat slowly
17. Take the stairs
18. Work your core
19. Work and strength train other parts, too!
20. If you can’t read eat, don’t eat it.
21. Try intermittent fasting

My Intermittent Fasting Journey: Time to Fess Up!

5-Intermittent-Fasting-Methods-Which-One-Is-Right-for-You

Have you ever heard of a style of eating called intermittent fasting? I first heard of it in the fall of 2014 when I listened to a podcast and was really intrigued by the concept. It’s not a “diet” but rather a style of eating. Personally, I try to always tweak what I’m doing to keep from getting bored and had gotten to a place in my fitness routine where I just felt stuck. There was a bit of flab on my hips that wouldn’t go away no matter how I exercised or switched up my diet. Then, I read a book that talked about how misled we are by the food pyramid and the metabolism myth. So, I thought “what the heck I might as well try this.”I have to admit that I bought into the eating every 2-3 hours to maintain my metabolism hype and frequently regurgitated it to my patients and people I coached. Then, I started to actually educate myself and do a bit of research.

Intermittent fasting just makes sense to me because it allows your body to burn fat for energy instead of glucose. Think about it critically. If we are always putting food into our mouths we train our bodies to need that food for energy and burn sugar to function instead of fat. If we don’t continue the food fest we will often get crabby, jittery, feel like our blood sugar has dropped and get down right HANGRY! Personally, that wasn’t a pretty sight.

There’s no strict meal plan to follow you just need to pick a window of time where you will eat. For, me I eat between 12 pm and 8 pm daily. But, other people eat in a 6 or 4 hour window.
A recent study highlighted by the New York Times has helped debunk that myth of eating every 2 hours. They found that increased meal frequency does not improve weight loss.

I have to admit that when I decided to try this out in February of 2015 I was afraid that I would feel hungry and hate every minute of it. But, so far everything is going well. I have been able to reduce my exercise to 30 minutes a day and still feel like I am lean without starving myself. I focus on eating my paleo/whole foods meal plan I always did, but eat it during my 8 hour window. I’ve even had a few cookies and don’t have food guilt.

It’s all about balance, right?

I will keep you posted as I tweak things. I may even try a 6 hour window with a few carb re-feeds to see how it goes.

Let me know what you think and if you’ve tried it.

Are you drinking enough water?

HEY YOU

Hey you! If you are reading this – STOP! And take a drink of water – here is why:

Water suppresses the appetite naturally and helps the body metabolize stored fat. Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water intake can actually reduce fat deposits. Here’s why: The kidneys can’t function properly without enough water. When the kidneys don’t work to capacity, some of their load is dumped onto the liver. One of the liver’s primary functions is to metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney’s work, it can’t operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body, and weight loss stops.
Need some tips to drink more?

Try these:
1. Make a bet with a co-worker to see who can drink more water in the course of a day.
2. Have a big glass of water at every transitional point of the day: when you first get up, just before leaving the house, when you sit down to work, etc.
3. Make it convenient – keep a big, plastic, insulated water bottle full on your desk and reach for it all day.
4. When you have juice (apple, grape, or orange) fill half the glass with water.
5. When you have a junk-food craving, down a glass of water immediately. You feel full quickly and avoid the calories, and it lets time pass till the craving fades.
6. Have one glass every hour on the hour while at work. When the work day is done your water quota is met.
7. Substitute a cup of hot water with a drop of honey for tea or coffee.
8. While at work, get a 20 ounce cup of ice and keep filling it up from the office water cooler. The key is drinking with a straw – you take bigger gulps and drink much more.
9. Freeze little bits of peeled lemons, limes, and oranges and use them in place of ice cubes – it’s refreshing and helps get in a serving or two of fruit.
10. After each trip to the restroom, guzzle an eight-ounce glass to replenish your system.
11. Don’t allow yourself a diet soda until you’ve had two to four glasses of water. You will find that you won’t want the soda anymore or that just half a can is enough.
12. Let ounces of water double grams of fat: When eating something containing 10 grams of fat, I drink 20 ounces of water.
13. Drink two full glasses at each meal, one before and one after. Also, drink one glass before each snack so you don’t eat as much.
14. Carry a small refillable water bottle at all times and drink during downtime; while waiting in a bank line, sitting on the train, etc.
15. Use a beautiful gold-rimmed glass and fill it with cold water from the tap.
16. Drink two glasses of water immediately after waking up.
17. Bring a two-liter bottle of water to work and try to drink it all before you leave work. If you don’t finish, drink it in traffic on the way home – it’s like a race.
18. Always keep a 24-ounce bottle of water handy while watching TV, doing laundry, making dinner, etc.
19. Add drinking two glasses of water to your daily skincare regimen. Drink, cleanse, moisturize, etc., then drink again.
20. Drink your water out of a big Pyrex measuring cup – it’s a good way to keep track of how much water you are drinking.

Lemon Curd Paleo Crepes

I love breakfast any time of day. But, sometimes it can be hard since I am trying to eat a paleo diet. I just feel better since I started eating like this and don’t want to feel all bloated like I do when I go off track. This recipe made breakfast enjoyable again. I feel like I am being spoiled by something really decadent and it’s not that hard to make. Make sure you get the lemon curd done first so that it has time to chill a bit. Personally, I suck at planning ahead and put mine in the freezer while I cooked the crepes. It worked just fine.

Lemon-Curd-513x720Lemon Curd:

Lemon Curd:
7 large egg yolks
1 c granulated turbinado or coconut sugar
Juice of 2 lemons (1/3 c)
Grated lemon zest
1/2 c butter (cubed)

Pour water into saucepan and simmer over med-low heat
Whisk together egg yolks and sugar in a metal bowl. Then combine lemon juice and zest.
Put metal bowl into simmering water and whisk mixture until thick and coats the back of a spoon.

Remove from heat and strain mixture through a cheese cloth or mesh sieve. Add the butter and blend with an immersion blender until smooth. Chill. Store for a wk in the fridge or 3 months in the freezer.

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Crepe:
2 tablespoons coconut flour
4 large eggs
1 tablespoon coconut oil (I use liquid, but if you have the solid kind melt it)
½ cup water
coconut oil cooking spray

Blend (I used my vitamix) or use a food processor, pulse together coconut flour and eggs
Add 1 tablespoon of coconut oil and water and pulse until thoroughly combined

Coat 8-inch skillet with coconut spray and heat on medium-low

Pour ¼ cup scoop of the batter onto the skillet to spread the batter to the edges of the pan

Cook until small bubbles form and burst on the surface of the crepe, then flip and cook the other side, 4 to 5 minutes total

Transfer the crepe to a plate

Repeat the process, then serve

Makes 6 crepes

Are you ready to change your life?

coach

I’m aware that this business may not be for everyone BUT I can’t not share how this has changed my life and the lives of SO many around me!

Here is who I am looking for:
*Coachable
*Support others while you are on your own journey
*Willing to grow your business online
*Willing to invest in your health
*Wants to have more free time to do the things they want to do
*A strong women who wants to change here life and is ready for change
*Done with excuses

Do any of these apply to you? MSG me so we can chat together about getting started!