Manage Stress Right Now!

Stress can escalate until your neck is sore, your heart is racing, and you feel completely overwhelmed. Stop the stress cycle with these 10 quick and easy tips:

# 1 ~ Take Deep Breaths. Breathe in through the nose and exhale through your mouth. Deep slow breaths at least 10 times...

#2 ~ Visualization. Close your eyes and picture your favorite place. Beach? Mountains? Island far far away? I like picturing myself walking on a beach smelling the ocean air..

#3 ~ Prioritize. Write down your top 3 priorities for the day and then the ones that if you can get to them great otherwise let those wait.. Don't think too far ahead..that's an easy way to get overwhelmed again!

#4 ~Relaxing music. I get so much more done while listening to good music! It puts me in a better mood and overall just makes me feel better.

#5 ~ Positive self-talk and avoid joy-suckers! Tell yourself positive thoughts (like, "I love my new haircut and now I can't wait to go out to dinner!" Steer clear of anyone that drains you emotionally or is continually whiny and dreary..Life is too short people!

#6 ~ Laugh at yourself! This is something I struggled with for so long and am trying hard to teach my children the value of being able to accomplish this. It's actually pretty fun to laugh at yourself! ;)

#7 ~ Choose stress-free snacks. Sugar can make you feel great during stressful times but when you crash you end up worse off than before. Choose high-protein snacks like nuts, yogurt, carrots or apples (add peanut butter to your apples and it's a double power boost!)

#8 ~ Change the channel or simply turn off the TV. The news is depressing so if you are going to watch TV choose a comedy or something light-hearted with a feel good ending.

#9 ~ Random acts of kindness. Nothing feels better than doing something nice for someone else.

#10 ~ Make your own happy hour. Give yourself a break and do something you love for an hour...reading, a walk with your dog, or a glass of wine with a good friend. ;)

A GREAT DIET with proven results!!

New science reveals a "super carb" found in certain foods that's helping women lose weight at an incredible rate and sends your metabolism soaring. It's called resistant starch and it helps prevent foods that contain it (like pasta and potatoes) from being stored as fat!

Resistant starch can do for you: you'll burn 30 % more belly fat!! You'll take in 50% fewer carb calories and you'll never feel hungry!! The super carb also stabilizes blood sugarto curb cravings and optimize energy. You need to consume at least 20 grams of resistant starch daily.

What I've learned: Resistant starch helps prevent foods that contain it (like pasta and potatoes) from being stored as fat. Most starches are broken down into glucose & released into the bloodstream into the small intestine. While digesti...ve enzymes promote digestion and absorption of nutrients they can't break up resistant starch molecules, so they are not converted into sugar. As resistant starch travels through the large intestine, it triggers physiological changes that improve your results with trying to lose weight.

The diet:

For best results, follow a moderate calorie diet that's rich in lean meats, healthy fats, fruits and veggies. Then consume at least 20 grams of resistant starch daily. Each of the following items has 5 grams per serving so pick 4 a day and let's see who loses the most!! :)

*1 med., slightly under ripe banana (mix w/ 1/2 cup each of frozen berries, yogurt, and juice
*1/2 cup cooked pearl barley (can add a little cinnamon and brown sugar)
*1 cup cooked plain oatmeal (layer with blueberries and mangoes) or mini choc chips and chopped dried cherries for a dessert
*1 small cooked yam (cube and stir together w/ cinnamon cooked apple slices and granola for a snack)
*1/2 cup cooked lentils (mix with chopped tomatoes, cukes, parsley, and a splash of lite italian dressing.
*1/2 cup cooked wheat berries (toss with spinach, feta, and a splash of lemon juice
*1/2 cup canned beans (can make salsa w/ black bea...ns & corn, red peppers and cilantro)
*1/2 cup green beans
*1 cup of peas
*1/2 cup long grain white rice (combine with some herb roasted mixed veggies)
*1 cup of red radishes 9I'd pass on that one lol)
*1/2 small cooked potato (saute some red peppers and onions
*1 1/2 cups bulger wheat (toss with italian parsley, salt, lemon juice and a little olive oil..YUM!)
*1 Ener G Brown Rice English muffin (no idea where to get these maybe whole foods) (top with some peanut butter and banana)
*1 cup cooked pasta (top with roasted chicken, grape halves, olive oil and fresh terragon.
*3/4 cup of hummus (combine with chopped tomatoes and onions then add some vinaigrette, serve on toasted sourdough

Ha-Maize flour is a 5-in-1 Fiber flour that packs 30 grams of resistant starch for every 1/4 cup!! I tried finding in the Fresh Market today and they did not have it but you can order it from KingArthurFlour.com

Better Anti-Inflammatory Medicine

20%

That's how much an exercise routine can DECREASE anxiety according to new research from the University of GA. Workouts that last 30 minutes or longer are more effective than shorter ones.

Take vitamins D & C

Calcium takes most of the credit for strong bones, but there are many other vitamins and minerals crucial. Vitamin C (also an incredible anti-oxidant) helps build the collagen matrix in the bone where calcium is stored; vitamin D helps move the calcium in the food we eat from the gut into the blood so it can be deposited into the bones. It's recommended that you take 500 milligrams of vitamin C and 800-2000 IU of vitamin D DAILY!
I offer both these supplements (among others) in isotonic form, which means the same fluid pressure as your tears, so you experience 90-95% absorption and are therefore getting the maximum benefit. Message me for more details or go to kellancduffy.com and click on Isotonix.

Treat yourself to a piece of chocolate at THIS time!

Dessert is not worthy to me unless it's chocolate! Having said that, the BEST time to indulge in that little piece of heaven is in the MORNING! Chocolate can be addictive because its theobromine activates the brain's reward center and triggers the production of feel-good serotonin. But when you indulge in the A.M., when serotonin levels are the highest, nixes your sweet treat's addictive quality. So go ahead and treat yourself!

Is it raining??

If it's raining then you need an alternative cardio. Got some stairs? Try running (or walking fast) up and down the stairs 10 times for 4 sets. It's a great leg workout and if you add some weights (can be 2 big soup cans) and do bicep curls on your way up you can get a little arms in too. In between your stair sets add 12+ jumping jacks

Jumping rope is also an excellent cardio that can be done in your garage!

For lower impact try mall walking. There are actually mall-walking clubs. Check meetup.com for a local mall walkers group and make some new friends. Anytime you can workout with someone else you tend to push yourself a little harder. :)

Cycling & BRISK Walking are excellent ways of controlling body fat & promoting weight control!!

Brisk walking is typically recommended as the best exercise for promoting weight control. A Harvard University study of pre-menopausal women showed that cycling was just as effective for long-term weight maintenance as brisk walking. Riding 2-3 hours a week prevented weight gain in the long run. You must, however, remember to walk FAST and get your heart rate up as slow walking (less than 3 mph) has almost no effect on weight loss!

Add these to your workout

To increase the difficulty of your crunches try these:

Bicycle crunches. According to a San Diego State University study, bicycle crunches are the most effective abs exercise around, generating tons of muscle activity in the obliques, transverse abdominis, and rectus abdominis. Pedal Away!

Lay on your back, your head and your arms should move as one unit as you twist to each side while your legs "pedal" back and forth. Hips should maintain contact with the floor.

"I love when you run"

Those were my 13 yr old daughter's words to me after I ran the other day because I was in such a good mood after my morning run. When you are doing something you love or you simply look good you feel good~but cultivating that beauty is an often forgotten way of improving your mood. If you are like most people, you will probably reach for some potato chips over perfume when you need an attitude adjustment. Instead of rummaging through your pantry see what's hiding in your vanity. Indulge your senses and it will keep you from finishing that bag of chips!

Do you have low back pain?

If so, make sure your drinking enough of the right fluids- more water and less coffee and alcohol! Lower back pain can be caused by mild dehydration (dehydrated discs don't provide as much cushion). Secondly, learn dehydration symptoms, which include dry lips and skin, fatigue, headaches and well, low back pain.

Hydrate, hydrate, hydrate

Drum roll please.....

and the winner is...... Booty Duty Crew..... (hear the screaming and cheering:)
Thank you Brooke and to everyone that made suggestions!!

Brooke's prize is a vitamin supplement of her choice from Isotonix! Whoo Hoo!

Have you written your goals yet??

Goals are important to have. If you haven't written yours down yet stop and do it right now!

1st day for my FB friends (until we get our name)

What you must have to get started:

*comfortable exercise clothes and good cross-trainers or running shoes
*WATER (I'll be sharing ways to add water to your everyday routine)

What I suggest you also have:

*Your favorite upbeat music! Studies show that you have much more productive and enjoyable workouts when listening to upbeat music! I never do a workout without music..ever.

*a pen and small journal to keep track of how many reps you are able to do of each exercise (you will see your results faster)

*take and write down your starting measurements and if you are a scale person then write your starting weight down in your journal but I'd rather you NOT get on the scale again until the end of your 12 weeks!! The reason why is this: you may not lose pounds right away and can get discouraged but you COULD lose inches much quicker..you will see this and feel it when you put on your clothes so don't get caught up in the numbers. How you feel about yourself is what is most important and there is something very rewarding about fitting back into that favorite outfit you "used" to be able to wear.

*have a GOAL and WRITE IT DOWN WHERE YOU SEE IT EVERYDAY!! It can be looking hot for an upcoming vacation, wedding, reunion OR and outfit that you love and can fit in anymore..whatever it is look at it everyday. It's very motivating!!

*Come up with your plan...decide how many times you will exercise in a week! I highly recommend at least 3 times a week for at least 30 minutes.


My plan is to workout 5 days a week. 3 cardio days (speed/fast walking, running, biking, etc..) and 2 days of the "On the Go Workout" I have found the below workout is a great one because you essentially need only your body weight, a clock and a jump rope (if you have one) so it's easy to do when you are traveling as well..No excuses not to get it done!!) It may not look like much but it's a doosy. :)

This workout can also be varied based on your skill level because of the 1 minute intervals..you do as many as you can for 1 minute..just starting out you may not be able to do that many but you will quickly see that you are getting stronger because you will be able to do more as time goes on.

On-The Road Workout

All you need is a clock, a jump rope, and your own body weight.

Jump rope for 1 minute (no jump rope, then just jump in place and keep your arms moving too)

Squats for 1 minute, rest for 30 seconds- 4 sets (feet shoulder width apart and go as low as you can in a squatting position; stick your butt out like you are going to sit in a chair however do NOT let your knees go over the the tops of your toes) Your knees should be lined up in a straight line so you can still see your toes when you squat)

Jump rope for 1 minute

Push-ups for 1 minute, rest for 1 minute - 4 sets (these can be bent knee or regular but not dipping backs..keep your neck and back in line)

Jump rope for 1 minute

Step-ups for 1 minute, rest for 30 seconds - 4 sets (any stair will do)

Jump rope for 1 minute

Dips for 1 minute, rest for 30 seconds - 4 sets Dips force you to lift your own body-weight. Stressing your upper-body & thus building muscle. Raise yourself on 2 supports (chairs) or a bench with elbows locked. Lower your body until your shoulders are lower than your elbows. Push yourself up by straightening your arms.

Jump rope for 1 minute

Crunches for 1 minute, rest for 30 seconds - 4 sets go to www.youtube.com and type in "How to do a crunch" for proper form

Jump rope for 1 minute

DONE IN UNDER 30 MINUTES! (But only if you keep moving!:)

We will vary this workout so as not get bored with it and also add some other muscle groups!

I'm looking forward to some great results!!! Remember you MUST EAT HEALTHY and EXERCISE daily in order to get the results you desire!!

How bad do you want it??

See you tomorrow! :)

MOCHATONIX ENERGIZER & APPETITE SUPPRESSANT

Sweet Potato Chips with Greek Yogurt Ginger Dip

1 sweet potato peeled
Sea salt & ground pepper to taste
1/2 cup low-fat Greek yogurt
2 tsp honey
1/2 tsp ginger, grated

Preheat oven to 400 degrees F
Use a mandolin or vegetable slicer to cut potatoes
in very thin slices. Sprinkle with salt & pepper and bake for 5 to 7 minutes.

In a bowl whisk together yogurt, honey & ginger.
Serve with chips.

Did you know? Sweet Potatoes are a good source of fiber, potassium, iron, manganese, copper, and vitamins A & C.

Only have time for 1 abdominal move?

Choose bicycle crunches. According to a San Diego State University study, bicycle crunches are the most effective abs exercise around, generating tons of muscle activity in the obliques, transverse abdominis, and rectus abdominis. Pedal Away!

Lay on your back, your head and your arms should move as one unit as you twist to each side while your legs "pedal" back and forth. Hips should maintain contact with the floor.

Fat-Fighter Cinna-Minty Protein Shake

1 cup low-fat Milk
1 tbsp unsweetened cocoa
30 fresh mint leaves
2 tbsp blackstrap molasses
1/4 tsp cinnamon
1 scoop vanilla whey protein powder
6-8 ice cubes

Place all ingredients except for ice in a blender and blend. Add ice gradually until you reach desired consistency.

Calories: 270
Total Fat: 3 grams (0 trans fat, 2 grams saturated fat)
Cholesterol: 15 mg
Sodium: 145 mg
Total Carbs: 27 grams
Dietary Fiber: 3 grams
Sugars: 18 grams
Protein: 35 grams
Iron 4 mg

The Women's Health Big Book of Exercises

I highly recommend this book! It has fantastic workouts with colorful pictures and easy to follow instructions. My personal fav is Chapter 13 "Best Workouts for Everything." These are customized workouts for example: The Skinny Jeans Workout, Best Three-Exercise Workout, The Lose-the-Last-10-Pounds Workout to name a few....

On-The Road Workout

All you need is a clock, a jump rope, and your own body weight.

Jump rope for 1 minute

Squats for 1 minute, rest for 30 seconds- 4 sets

Jump rope for 1 minute

Push-ups for 1 minute, rest for 1 minute - 4 sets

Jump rope for 1 minute

Step-ups for 1 minute, rest for 30 seconds - 4 sets

Jump rope for 1 minute

Dips for 1 minute, rest for 30 seconds - 4 sets

Jump rope for 1 minute

Crunches for 1 minute, rest for 30 seconds - 4 sets

Jump rope for 1 minute

DONE IN UNDER 30 MINUTES!

The UnFranchise Business Plan

To see the 26 minute UnFranchise business plan, click here.