{"id":583,"date":"2013-11-15T14:06:00","date_gmt":"2013-11-15T14:06:00","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/uncategorized\/fit-190-more-foods-for-fat-loss-upper-body-stretch-video-goal-volitions\/"},"modified":"2021-11-13T00:38:33","modified_gmt":"2021-11-13T00:38:33","slug":"fit-190-more-foods-for-fat-loss-upper-body-stretch-video-goal-volitions","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/episodes\/fit-190-more-foods-for-fat-loss-upper-body-stretch-video-goal-volitions\/","title":{"rendered":"Fit 190: More foods for fat loss, Upper Body stretch video, Goal Volitions"},"content":{"rendered":"<p>The 200th Podcast is fast approaching! Email or comment on the <a href=\"http:\/\/facebook.com\/fitgirlusa\" target=\"_blank\" rel=\"noopener\">Facebook.com\/fitgirlusa Page<\/a> if you have any ideas to celebrate the 200th podcast!<\/p>\n<p><b>In this episode<\/b>: More foods for fat loss, an Upper Body stretch video that is a great warmup for workouts or sports and goal volition, do you have what it takes to reach your goals?<\/p>\n<p><b>TRAINING<\/b><br \/>\nUse this video anytime for a complete upper body stretch! It&#8217;s part of <a href=\"http:\/\/golferstretch.com\/\" target=\"_blank\" rel=\"noopener\">GolferStretch.com,<\/a> a new website! Be sure to send your golfing friends to it!<\/p>\n<p><iframe src=\"\/\/www.youtube.com\/embed\/V-CSRUraH7A?rel=0\" width=\"420\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe> <b>\u00a0<\/b><\/p>\n<p><b>NUTRITION:<\/b><br \/>\nMore foods for fat loss!<br \/>\n1.\u00a0 Cold Water Fish such as Salmon, Whitefish, Mackerel, Sardines, Anchovies are high in the omega-3 fats that aid in lowering body fat and recovery from workouts.\u00a0 Omega-3s improve insulin sensitivity, decrease inflammation, promote fat loss and improve body composition.<\/p>\n<p>A study of healthy adults showed that taking 4 grams of omega-3s a day for 6 weeks significantly increased lean mass and decreased body fat. Other studies have shown an association of a better body composition in people who eat more than 5 servings of cold water fish a week.\u00a0 Get the majority of your dietary fats from foods that are high in omega-3 fats.<\/p>\n<p>2. Berries: Blueberries, Strawberries, Raspberries are great for fat loss because they contain fiber, taste great,\u00a0 contain antioxidants and\u00a0 lower the amount of insulin the body produces in response to eating them with high-carbohydrate foods. Raspberries, in particular, can help you feel less hungry due to a unique antioxidant called ellagitannins that have been shown to improve the brain\u2019s sensitivity to leptin.<\/p>\n<p>Add a serving of the super fruits mango, pomegranate, and tart cherries for variety. These super fruits have similar benefits to berries and food scientists have called them all \u201canti-obesity\u201d fruits.<\/p>\n<p><b>MOTIVATION<\/b><br \/>\nGOAL VOLITIONS from <a href=\"http:\/\/www.thebookpatch.com\/BookStoreDetails.aspx?BookID=16327&amp;ID=16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">The book &#8221; Mindsest Makeover&#8221;<\/a> book! What are you willing to do what are you ready to sacrifice to reach your goals? Take an evaluation of what you are willing, or not willing to do to get there!<\/p>\n<p>Examples:<br \/>\n<b>In order to reach my goal I am willing to:<\/b><br \/>\nFollow a nutrition plan<br \/>\nExercise with a trainer<br \/>\nExercise on my own<br \/>\nTake meals to work<br \/>\nCook my own food<br \/>\nGive honest feedback to my trainer<\/p>\n<p><b>In order to reach my goal I am NOT willing to:\u00a0<\/b><br \/>\nWake up early<br \/>\nChange my eating habits<br \/>\nJoin a gym<br \/>\nCook<\/p>\n<p>Be realistic and make a list of your own! Create new habits and new thoughts. Get <a href=\"http:\/\/www.thebookpatch.com\/BookStoreDetails.aspx?BookID=16327&amp;ID=16b09a09-c0df-4c92-8e26-269a23dda77a\" target=\"_blank\" rel=\"noopener\">&#8220;Mindset Makeover,&#8221; available at The Book Patch.com\u00a0<\/a><\/p>\n<p>Get all the most recent <a href=\"http:\/\/itunes.apple.com\/us\/podcast\/fit-girl-your-guide-to-getting\/id258592484\" target=\"_blank\" rel=\"noopener\">episodes on iTunes<\/a> or download this episode here:<br \/>\n<a href=\"http:\/\/fitnessmakeover.com\/fitgirlguide\/podcast\/2013\/Fit190StretchVideoVolitionsFatLossFoods.mp3\" target=\"_blank\" rel=\"noopener\">Fit 190: More foods for fat loss, Upper Body stretch video, Goal Volitions.<\/a><\/p>\n<p><noscript><a href=\"http:\/\/ws-na.amazon-adsystem.com\/widgets\/q?ServiceVersion=20070822&#038;MarketPlace=US&#038;ID=V20070822%2FUS%2Fallinoneworko-20%2F8001%2F8d4d6690-50cd-46dc-8d21-71b8ebe28ff3&#038;Operation=NoScript\">Amazon.com Widgets<\/a><\/noscript><\/p>\n<p><a href=\"https:\/\/www.facebook.com\/fitgirlusa\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/facebook.png\" alt=\"Facebook\" \/><\/a><a href=\"https:\/\/www.twitter.com\/fitgirl\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/twitter.png\" alt=\"Twitter\" \/><\/a> <a href=\"https:\/\/www.youtube.com\/user\/GetFitTV\"><img decoding=\"async\" src=\"https:\/\/fitnessmakeover.com\/home\/images\/youtube.png\" alt=\"YouTube\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this episode: More foods for fat loss, an Upper Body stretch video that is a great warmup for workouts or sports! Goal volition, do you have what it takes to reach your goals?<\/p>\n","protected":false},"author":2,"featured_media":1143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[2,106,82],"tags":[135],"class_list":["post-583","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-episodes","category-podcast","category-video","tag-2013season7"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/583","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/comments?post=583"}],"version-history":[{"count":0,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/583\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media\/1143"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=583"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=583"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=583"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}