Grab your FREE meal plan for next week!!  

Alright it is that time of the week! Time to prepare for our plan of attack at the grocery store and prepare for success next week!! Fail to plan, plan to fail! That is the moral of the story!

So what you will want to do is go shopping, meal prep your overnight oats, boil your eggs. As "free treat meal" make sure they are well portioned and smart choices! Sure have Pizza, but just 2 slices, not 5!! Sure have a glass of wine... just 1 not 5!!  

Enjoy!!  

Head over to my site christinechowningdotcom and print out the meal plan and your free recipes.
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Lemon juice helps replenish body salts especially after a strenuous workout session

It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

Having warm lemon juice early in the morning helps flush out toxins

Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

Start your morning off with WATER - Did you know when you start your day with a glass of water it will kick start  your  metabolism  and  for the over 40 crowd we need all the help we can get. Summer is almost here so don’t forget to drink 1/2 your body weight to help keep you hydrated. Especially when working out.

Do you still want that coffee to kick start your  day?  Go a head have a cup.  Leave out the artificial flavors and bad creamers those will definitely derail your weight loss plan.  I use 1 teaspoon of coconut oil, ( coconut has been know to aid in your weight loss but don’t over do it.)  2 tablespoons of pure almond  milk (no sugar added). and for a little flavor go ahead and add a splash of vanilla extract. Blend together and enjoy.  Now it will take some time to getting use to but it will be worth leaving behind the extra calories.

Fresh Juice so yummy!  I love to make juice in the morning and it is really easy.  Vegetable juice has plenty of vitamins and minerals and because it has some fiber it can help keep you regular!

Also on tap is Shakeology, yes we call it the healthiest meal of the day but one of the biggest misconceptions is that you have to use it only as a meal replacement. I rarely use it to replace a meal, maybe a snack or I drink it right after my workout.  Like all of you I am busy and on the go this makes more sense then a quick stop to the fast food drive up.

Head over to my site for more information and tips on weight loss.

Yikes! Getting older sucks, no more eating what you want, your body changes how quickly you gain weight and how slowly you lose it.  What is up? Sounds depressing not really, keep reading.  

As we age both men and women experience a declining metabolic rate, what is that? (Metabolic rate is the rate at which our body burns calories) and to add to that, women have to deal with menopause. Yippee! No not really.  Gaining weight after menopause, mean you're more likely to gain it in your belly.  What happens is the production of the hormones estrogen and progesterone slows down.  While, testosterone levels also start to drop, but at a slower rate. Causing a shift in hormones and that is what cause the weight to stick around.  

Now it's not the end of the world so don't go grab the bag of chips and ice cream just yet.  When I worked in the gym I would see so many women hitting the spin, and cardio class 6 days a week with very little or no results. One of the things I teach my clients is that cardio alone won't do a heck of a lot for the waistline but don't get me wrong you need it and it's good for the heart.  What you will want to do is a combination of weights and cardio training.  Yup believe me for years running worked but as I started claiming the age ladder BAM! Running was not enough.  You may not know this but increases muscle mass, sets your body up to burn more fat.  Because muscle burns more calories than fat, you will naturally burn more calories throughout the day.  This doesn't mean you have to bulk up to get those results.

Could you be eating the wrong foods? I know you have heard this before, toss the white bread, cracker and chips as well as the refined sugars.  Did you know that sweetened drinks and desserts increase inflammation in our bodies? I had no idea until I started looking into why I could not lose my belly fat and found out that belly fat is associated with inflammation and eating processed foods will hinder your ability to lose belly fat!! Wow who knew?!  There could be other reasons why you may not be losing and as your coach we work together to find the solution.

My Before and After pictures.
It didn’t happen overnight but it happen. I will show you how.
Are you ready? Message me if you would like help getting started on you journey.

Did you know that over the past few decades America has become the most overrated yet undernourished nation in the. world. Feeling sick who do we call? Our doctor because he can offer the quick fix and then we are all better right?! He gives us pills for high cholesterol, indigestion, high blood pressure you name it they have a pill for it.
Sad but true! Our life expectancies are reducing, as are those of our children, sadly they are expected to live 10 years less than we are. What is even sadder, most of us are dying from a small handful of the same avoidable diseases. *Source:[Link Removed]
Think about this and ask yourself Why? it’s crazy to think that over the past 50 years, are we getting less healthy? Isn’t it time to stop avoiding responsibility for our own health? Stop avoiding and take control of your own health and start choosing to live a healthy lifestyle and stop relying on prescription medicines. They only treat the symptoms and not the cause.
How do we get our health back? Time to start eating whole foods and eliminate the process foods. The link between diet and disease becomes more and more apparent. Think about it, since processed food entered the Standard american Diet people started seeing their doctors more. Amazing how links to our challenges are food. Mine started with migraines, depression, weight gain. Most people don’t understand what real whole food is. Did you know that the term ” whole food” had to be created to define food not produced in a factory...
What to do! Get back to basics and start eating plenty of fresh fruit, vegetables, whole grains and unaltered meat. According to the American Cancer Society, half of all men and one-third of all women in the United States will develop cancer at some point in their lives. The American Heart Association states that over 82 million Americans suffer from some form of heart disease and over 780,000 if these people die each year. These diseases can be prevented and potentially reversed but not with a pill or one doctor’s visit, but with a commitment to eating healthy and following a clean diet.

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Running Tips:  

Beginner and experienced runners/walkers can benefit from cross training. I was not always a big fan of cross training but the more I add this into my training the better runner I have become.  I have listed below a few reasons why cross-training can help you become a stronger runner/walker.  

Cardiovascular

Cross-training will help with your cardiovascular,believe it or not getting your heart rate up into the proper zone can help build on your running. One of the best workouts I have done in the past year is T25, this has help me with my cardio and core.  

YOGA/PILATES
Stretch­ing and obtain­ing over­all flex­i­bil­ity are just as important as getting your long run in.  Not a big fan of Yoga? I wasn’t either until I started doing PIYO and was amazed at how my focus and concentrations improved as  well as my flexibility. Take the time to do it and see how your running/walking improves.

Core Strength  

Get your core strong and improve your running. This is a must and you have a lot of options to  help you with this.  Remember your core is not just your abs but includes you back.  So look for activities or exercise that will help improve and strengthen the lower back as well.