Most of us have heard of the 80/20 in some capacity, but you may wonder how exactly does it relate to weight loss.   It's a seemingly arbitrary formula for dropping pounds: 80 percent diet and 20 percent exercise. But where did that 80/20 ratio come from? And what does it really mean?  It's a no brainier that the key to weight loss is taking in less calories than you burn.  And, believe it or not, it is much easier to cut calories out of your diet than it is to try burning them through working out.

The reason dieting is so much more effective than exercise is because it takes a ton of activity to create a 500 to 700 calorie deficit through working out (ideally the number of calories to cut daily to begin seeing a change). Essentially, you’d need to run seven to 10 miles a day to lose one pound a week and the average person can’t keep this up, especially without increasing their caloric intake.
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You don't need to hit an exact 80/20 ratio to shed pounds, but it is important to focus primarily on diet when you are trying to lose weight. You can lose weight without exercise, but you cannot lose weight if your nutrition counteracts your energy expenditure through exercise.  

This doesn't necessarily mean you should trade your 60-minute boot camp class for one hour of meal prepping instead.   As you cut your calorie intake, your body naturally resist weight loss - going into starvation mode.  This is common for anyone who has shed the pounds and combining less calories with exercise, especially strength training, will boost your metabolism.

Sure, it’s much easier to create a 500-calorie deficit through diet alone than it is to burn 500 calories through exercise, but when you combine exercise and a healthy diet, you don't have to make many dramatic changes at all. For example, instead of eliminating 500 calories by striking something from your diet, you could burn 250 calories at the gym and then cut another 250 calories just by skipping your nightly bowl of ice cream.

How many of us are trying to eat better this year?  Sometimes this time of year can be the hardest, but if we can master it now, the rest of the year will be a breeze and we will be beach body ready in no time!  While many people are slaving away at the gym looking for magical results, the sad truth is that weight loss is 80% dependent on what goes in your mouth.  That's right, 80%!  But, I am an avid fan of working out and I do so regularly.  Working out stimulates your muscles, keeps your heart beating, reduces stress, and just has too many benefits to not do it.

Have you heard of Whole 30?  A friend of mine recently started this and it got me curious.  I researched it and I love the concept!  It if NOT a diet, it a way to teach yourself how to eat better.  You basically eliminate food known to cause many health and body issues for 30 days, assess the results, and decide what you feel like you need put back into your life on a moderate basis.  This is definitely something I can get behind, live and support!

Foods Allowed with Whole 30
This is always the kicker, right? When it comes to changing the way we eat, the first thing we want to know other than "how long" is what we are allowed to eat.  The 3 biggest contributors to overall health and body issues are: Sugar, Dairy, and Grain.  Sugar is a no brainer, but the latter 2 probably raise some eyebrows.  Simply put, as our bodies age, our ability to properly intake and digest dairy and grain falters.  The result can be anything from bloating, constipation, to acne and joint pain.  With Whole 30, you get to enjoy REAL food until you are satisfied. 

• Meat/protein
• Vegetables - yes, this includes potatoes!
  
• Fruit
• Iaso Detox Tea

Get the full Whole 30 list here

This way of eating is really the perfect blend!  If you are a carb craver, you an still eat potatoes.  If you have a sweet tooth, you can still enjoy fruit, even dried fruit (read the labels).  I am so excited to try this, want to join me?

Learn more about Whole 30 by clicking here.

​You don’t need a gym membership to sculpt a great body. You don’t even need equipment with this great at home workout. Tone your arms, legs, and abs and burn fat with this super simple 30-minute high energy body weight workout.

​This circuit workout can be completed in about 30 minutes including the warm-up before and cool down after. Warm up, perform the 3 exercises one after the other in each circuit, rest 30-seconds between each circuit and cool down.  A circuit is equal to 3 rounds.  For example: circuit 1, do three rounds then rest 30 seconds and move on to circuit 2 and complete three rounds, and so on.

MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS

This workout is short, but that doesn’t mean it’s easy. After completing the first circuit as prescribed, if it’s too difficult, take a short 30-second rest between sets. If choosing to add weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed number of reps. As your fitness level increases, safely and gradually decrease/eliminate the rest between sets and increase weights.

Are you looking for a great fat blasting workout this week?  Treadmill or walk/jog/sprint intervals are a great way to burn fat in a short period of time.  Think of this kind of workout as a HIIT (High Intensity Interval Training) workout on the treadmill.  The goal is to get your heart rate going up and down versus staying steady with a straight walk or jog.

Speeds will be different for everyone and will depend on your fitness level.   For this workout, you should determine your speeds for  a brisk walk, jog, and a sprint.  For me a brisk walk is anywhere from 4 -5 mph, depending on how my body is feeling that day, a jog is around 5.5 -6 mph, and a sprint is around 7-7.5 mph.  The intervals are short, so challenge yourself, but don't hurt yourself - we have all seen some kind of treadmill blooper!

Some important tips before you get started:

• Have the right shoes - you want to help your body, not hurt it.  If you don't have decent workout shoes to absorb the shock from jogging and sprinting, you could end up with joint pain from doing this.
• Breathe correctly - it takes practice to not constantly breathe in and out of your mouth.  The goal is to breathe in through you nose and out of your mouth.
• Keep your core tight and your head up.  The natural tendency is to slouch forward and head down, but keeping your core tight and head up helps you get more air and makes jogging and sprinting a bit easier.

​See below for the 25 Minute Treadmill Fat Blasting Workout.

​Life Drops - Metabolizes fats, carbohydrates, and amino acids!
The introduction of Iaso® Life Drops  in the Total Life Changes Product line up is intended to provide the greatest overall benefits of any known cellular energy complex in the industry. This exclusive blend contains a multitude of ingredients that play a key role in increasing cellular energy metabolism - that means it will increase your personal energy and aid in weight loss. While people are seeing dramatic results from the use of Iaso® Resolution, they recognized a great need for an energy booster supporting rapid weight loss. As dieters consume less calories, they often cite fatigue as a side-effect. Total Life Changes® has engineered a breakthrough product to support weight loss goals and increase energy on a cellular level.

​What’s in Iaso® Life Drops and what it can do for you.
First and foremost, Iaso® Life Drops is formulated with vitamin B-12, which has one of the largest and most elaborate chemical structures of all the vitamins. B-12 is essential for normal blood cell formation and supports health, energy, and metabolism in the body. Thiamin is utilized in this complex; it is responsible for many enzymatic processes that lead to growth, development, and the function of cells. It is needed to form adenosine triphosphate (ATP), the molecule that every cell can use as an energy source. Iaso® Life Drops contains Niacin too, because it aids the body in improving circulation, suppressing inflammation and converting food carbohydrates to glucose, which is the most easily used source of energy. Vitamin B6 was added because it assists in the absorption of vitamin B12, which works with eight other B vitamins to provide the body more energy in the form of glucose.

Iaso® Life Drops contains Biotin, which is a beast of a molecule that metabolizes fats, carbohydrates, and amino acids. It works with the B vitamins to convert carbohydrates into glucose and glucose into ATP energy. And then there’s vitamin B5 (pantothenic acid), which works in conjunction with the other B vitamins in order to produce energy from food. It is also critical to the production of red blood cells and aids in the breakdown of fats and carbohydrates for energy. All of these active ingredients work synergistically to bring you a unique complex that works on a cellular level to boost your energy and metabolism while you continue to meet your weight loss goals.

Barre workouts, they are the new trend.  If you are not familiar with Barre, essentially it mixes elements of Pilates, dance, yoga and functional training. The moves are choreographed to motivating music. In each energizing and targeted workout, you'll use the barre and exercise equipment such as mini-balls and small hand weights to sculpt, slim and stretch your entire body.

For those who want to workout, but are looking for something different than the norm, Barre may be the way to go.  It's at least worth a try, right?  Below is a link to a 15 minute Barre routine you can do at home and with minimal equipment (hand weights and chair). I believe we all have a chair and if you don't have hand weights, use 2 canned goods!

CLICK HERE TO VIEW THE 15 MINUTE BARRE WORKOUT!

Do you have a fantastic workout you would like to share?  Comment below!  Bodynista

Looking for a great, quick, full body workout?  Below is a full body workout that requires no equipment and can be done anywhere!  One time through this workout is 10 minutes, the goal is to do 2 rounds.

1:00 Jumping Jacks – Keep strong arms and legs (no noodle limbs). Do these at a fast pace with controlled breathing. Engage your abs. Move your arms to increase the cardio effect of this move, though stationary arms with your hands behind your head is OK, too.

0:30 Side Lunges – Keep your hands on your hips, your back straight and your core engaged. Lunge to the side so your working leg is at a 90-degree angle during the lunge. Don’t let your knee extend out over your toes. (This may result in knee pain and injury.)

0:30 Squats – Keep your feet shoulder width apart, arms straight out in front of you. Engage your core and squat, as if sitting in a chair behind you. At the bottom of the squat, your legs should form 90-degree angles.

1:00 Jog in Place – This one-minute interval can be intensified by jogging with high knees, but it isn’t necessary unless you just want to amp it up. Don’t just shuffle those feet for a minute; jog so that each foot is lifted at least six inches off the ground.

0:30 Burpees – You should know how to do a burpee by now, but in case you forgot: Start by standing up straight. Go immediately into a squat position quickly. From here, in one fast motion, shoot your legs out behind you and your arms in a push-up position. Do a push-up with your core engaged and your back straight. Quickly bring your legs in and return to the squat. Now jump as high as you possibly can. Land and go immediately back into a squat and that is one burpee. This is quite literally a full body exercise!

0:30 Lunges – With your hands on your hips, step forward with one leg. Bend that leg to a 90-degree angle with your knee never extending out past your toes. To come out of the lunge, push off with your foot and return to centre. Now do the other side. You should feel this in your quads and glutes.

1:00 Jump Rope – Any jump rope will do, or just pretend if you dont have one. For higher intensity you can use a rope with weighted handles. ​

0:30 Mountain Climbers – In a push up position, bring your knees up toward your chin one leg at a time. Do these quickly, one leg after another, so that your legs are always moving. Try to keep your body as straight as possible to get the most out of this move.

0:30 Speed Skaters – This is a side to side move. Aim to have your arms and body positioning like that of an Olympian speed skater. Stand on one foot, bend your standing leg and push yourself off to the other side. You should be traveling several feet with each jump. When you jump and land, bring your arms across your body in one smooth movement. Land only on the opposite foot, and keep your other foot off the ground. With each jump to the side, land with a slight knee bend. You will feel this in your quads and calves.

1:00 Butt Kickers – Jog in place. With each step, kick high enough to try to get your food to hit your butt.

0:30 Lunge Kicks – Step forward into a lunge, then kick your back leg out in front of you. Return to the center and switch legs.

0:30 Squats – With your arms straight in front, squat as you’re sitting in an invisible chair. Keep your abs engaged and avoid extending your knees past your toes. 

1:00 March in Place

0:30 Side Lunges – Lunge to the side so your working leg is at a 90-degree angle during the lunge.

0:30 Push Ups – Preferably on your feet, but knees if needed.

Once round of these intervals takes 10 minutes. Are you going to give it a try? 

Did you know that some low calorie foods end up being ZERO calories after we eat them? The theory of zero calorie foods is that the body will burn more calories metabolizing and cooking the food than the calories the food contains.

This is a process called thermogenesis, and it’s how your body heats itself up – thus creating zero calorie foods!

Below are 16 great foods that end up being ZERO calories after you body metabolizes them!

1. Apples

Apples are one of the healthiest fruits on the planet, containing antioxidants, vitamins, minerals, and even pectin (which has been shown to reduce hunger).  Eating an apple can be a great snack between lunch and dinner, because it will keep the body full while providing a small energy boost.  This is also an important food found in the 7 natural appetite suppressants for weight loss.

Calories per cup – 57 k/cal 

2. Broccoli

Broccoli is a superfood with the ability to lower the risk of cancer, raise vitamin D, C and K, provide healthy fiber, and it even contains a small amount of protein.  Broccoli also provides the unique benefits of lowering inflammation, helping with stress, and detoxifying the body.  Broccoli is best cooked steamed, blanched, or roasted and can be paired with a variety of foods!

Calories per cup – 30 k/cal

3. Asparagus

Asparagus is the third of our zero calorie foods, is often paired with a variety of foods, and has significant health benefits.  Containing high amounts of vitamin K, folate, copper, fiber, and vitamin B1, it is a nutrient dense food with powerful health benefits.
Grilling and steaming asparagus are popular options, but it can also be added raw into a salad!

Calories per cup – 27 k/cal

4. Watermelon

Watermelon is a delicious, low-calorie treat that can be enjoyed without the guilt.  Not only is it naturally sweet, but it contains many antioxidants and is low in calories.  
Make sure that 1 or 2 cups worth doesn’t turn into a dozen.  A strategic way to eat watermelon is to save it for after your dinner for a healthy dessert. 

Calories per cup – 47 k/cal

5. Cucumber

Cucumbers are a delicious nutrient powerhouse.  They contains polyphenols that reduce the rates of cancer and can help manage stress levels, because they contain multiple B vitamins (B1, B5, B7, Biotin).  Because cucumbers primarily consist of water and fiber, they also provide support to the body’s digestive health.  Throw them on a delicious low-cal salad or enjoy them in a refreshing glass of cucumber water!

Calories per cup – 16 k/cal

6. Oranges

Oranges are known for having lots of vitamin C, fiber, B vitamins, vitamin A, and calcium.  This is another great option if you are at work or just looking for a quick snack to kill your cravings.  They have also been shown to lower the rick of heart disease because of their addition of potassium to a diet.  Eating oranges will help keep a low caloric load for the day and keep you healthy and happy.

Calories per cup – 85 k/cal 

7. Celery

Celery has long been touted as a zero calorie food.  It is a good source of vitamin K and water, so it can be filling. However, there is an obvious problem with this food: It has virtually no taste. People tend to add peanut butter or cream fillings to this snack, which runs up the calorie count.  To maximize the benefits, eat celery with your meal in soups or in your green smoothies.

Calories per cup – 16 k/cal

8. Lemons

Lemons are a great source of vitamin C and do wonders for your liver and digestive system.  Add them to any food to zest up the flavor, or squeeze them in a glass of lemon water for a quick detox.  Lemons also contain a surplus of antioxidants and virtually no calories.

Calories per cup – 61 k/cal

9. Sugar Snap Peas

These guys are high in fiber, vitamin A, vitamin K, vitamin B, and many other minerals the body needs.  If making a healthy stir fry or are looking to try a new healthy snack, give them a try! Cook them in the oven or over the stove, and add a little salt to flavor!

Calories per cup – 41 k/cal

10. Tomatoes

Tomatoes are among the most healthy foods on the planet.  They contain large amounts of vitamin C and other antioxidants, but they are best known for their high concentration of lycopene. Lycopene has been repeatedly shown to fight cancer and ward off heart disease.

11. Kale

Kale is considered one of the most nutrient dense foods on the planet and contains high amounts of vitamin A, vitamin K, vitamin C, antioxidants, and has been shown to lower cholesterol.  The best ways to consume more kale are through green smoothies, adding them to salads, or with amazing organic kale chips!

Calories per cup – 33 k/cal

12. Grapefruit

Grapefruits are often associated with dieting and have long been promoted as an incredibly healthy breakfast item.  They are loaded with vitamins and are low in calories, but they really shine from their large amount of anti-aging antioxidants.

Calories per cup – 97 k/cal 

13. Onions

Onions are a delicious and flavorful addition to any meal.  They have been shown to have cardiovascular benefits, support bone tissue, lower inflammation, and lower your risk of certain cancers.  They can be eaten raw on salads or cooked in a variety of different ways to help with weight loss goals.

Calories per cup – 46 k/cal

14. Carrots

Carrots are not normally known for being low in calories, but they are.  They are known to protect eyesight, but they also have plenty of antioxidants and are a natural diuretic.  This helps with digestion and keeping the body’s natural inflammation in check. Carrots can be added to salads, served cooked with your main dish, or can be used as a stand alone, snack making them an incredibly versatile low-calorie food!

Calories per cup – 53 k/cal

15. Zucchini

This is a great side dish, but it can also make a great gluten-free substitute for pasta.  They provide a bountiful source of magnesium, fiber and folate in your diet.  They also contain lutein and zeaxanthin, which are powerful phytonutrients that fight off many forms of cancer. 

Calories per cup – 21 k/cal

16. Cauliflower

Another great side dish with a similar shape and consistency to broccoli is cauliflower. It provides a great deal of antioxidants and anti-inflammatory benefits from its rich stores of Vitamins K and C.  The best way to cook this veggie is to eat it raw or lightly steam it as a side dish before serving.  It’s a great low-calorie mix-up from the typical green veggies and will provide you with a different variety of nutrients and benefits.  

What's your favorite food on the list?  Bodynista