AtoZfitness Article Blog » Holly Rigsby

Two Flat Stomach Secrets For Women

lewis — Sat, 30 May 2009 14:02:34 +0000

Two Flat Stomach Secrets For Women

By Holly Rigsby
http://www.atozfitness.com/recommends/fitmummy.html

Have you tried everything under the sun to get a flat stomach, only to come up disappointed? Have you fallen prey to all the gimmicks, fad diets and shameless infomercials promising you that elusive flat stomach that you desire?

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

The first secret for a flat stomach is eating supportively. While this doesn’t seem like a secret at all, most women get this wrong in spite of their best – but misguided – efforts. Women have fallen prey to low-fat, low-carb, Hollywood, grapefruit, South Beach and every other over hyped diet that marketers can dream up, all in hopes of shedding those unwanted pounds. But eating supportively is isn’t about dieting or deprivation; it’s about moderation and balance. While cutting carbs or fats out of your nutrition plan might give you a temporary loss of a couple of pounds, it’s typically followed by a drop in metabolism and a weight gain of more than you lost in the first place once you go back to your old eating habits.

So what is eating supportively? Eating supportively is having protein and carbohydrates at every meal. It’s grazing on 4-6 meals or snack each day instead of missing meals and then gorging yourself. It’s enjoying a healthy breakfast and not drinking your calories. But most of all, eating supportively is enjoying the foods you love in moderation instead of in excess.

If eating supportively is the first secret to a flat stomach, then what’s the second? The second flat stomach secret is resistance training. Unfortunately, just as fad diets have stood in the path of women achieving the flat stomachs they so desired, so have the myths of spot reduction and cardio being the best method for fat loss. Late night infomercials have long promoted gadgets that promised to spot reduce those trouble spots that women struggle with and sucked us in with testimonials from fitness models that undoubtedly picked up a nifty paycheck for endorsing their wares. But spot reduction is a myth. Think about it – have you ever met someone with a flat stomach and fat arms? Didn’t think so. If spot reduction was possible then undoubtedly one of these happy customers would have toned and tightened their stomach, yet kept their flabby arms.

The other myth that has led women astray is the belief that cardio is the best solution for fat loss. Treadmill manufacturers have sold the virtues of the ‘fat burning zone’ and led us to believe that we could plod along on a treadmill watching Oprah and before long a flat stomach would be ours. These two myths have diverted us from the path of what really does work – resistance training. Resistance training is a flat stomach’s best friend because not only does an effective resistance training session burn plenty of calories while you’re doing it, but it keeps you’re metabolism revved long after you’re done. One recent study showed that you’re metabolism would stay elevated for over 36 hours after a resistance training session.

Try to get that out of an aerobics class.

And there’s another benefit of resistance training when it comes to getting a flat stomach. The lean muscle that you gain will raise you’re resting metabolic rate and help you burn more fat all day long, each and every day.

There you have it, two ‘secrets’ that are guaranteed to boost your metabolism and give you that flat stomach you’ve been longing for. So ditch the diet books and the aerobics classes and start eating supportively and resistance training. Before long that flat stomach will finally be yours.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy - Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Sarah, CPT
Lewis, Publisher
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10 Reasons Holiday Diets Backfire

lewis — Sat, 13 Dec 2008 17:19:43 +0000

10 Reasons Holiday Diets Backfire

By Holly Rigsby
http://yummymummy.atozfitness.com

Motivated to shed a few pound for the holidays?

While we all have the best of intentions to take the necessary steps to look and feel our absolute best so we can truly shine this holiday season, many fall into some unknowing traps that actually hinder our weight loss goals.

The most common and devastating trap – your diet!

So allow me to ask, what is your diet strategy?

"Eat less, weigh less, right?"

Yes and no.

When it comes to successful fat loss results, a caloric deficit must be created ~ you’ll want to be eating slightly less calories than the calories you burn through your daily activity, your workouts and your metabolic rate.

I am not one to focus on or preach numbers, but when you are just getting started it is important to take an inventory of what is actually going into your body.

This can be as simple as keeping a basic food log for 5 to 7 days. Nothing fancy, just a running list of what you eat and drink and an estimate of how much.

A common response to seeing what everything we do eat is to cut back….most often it is cutting back too much.

Let’s get into what happens when you do NOT eat enough. Reducing your calories by too much will actually backfire on your attempts to lose weight and feel your best this holiday season.

Ten Step Process of Following a Low Calorie "Diet"

1. You decide you want to lose weight, so you lower your calories.

2. Your body weight falls.

3. Your body tries to regain the original weight by becoming VERY energy efficient as it begins to SLOW metabolic processes.

4. Your body senses a loss of body weight and perceives the current low calorie diet as Starvation.

5. Sensing Starvation from low calories, your body begins to …. – slow your metabolic rate…again – hold on to fat stores for survival – learn how to function on fewer calories

6. Your Body now begins to look for alternative sources of fuel for energy

7. Your body adapts to your energy needs by burning lean muscle for fuel….which in turn lowers your metabolism even more.

8. You now become Tired, Lethargic, and find it extremely difficult to stay motivated.

9. To make matters worse, you now begin to Crave foods high in sugar and fat – - - your body is tricking you into increasing your calorie intake.

10. Your body has learned to function on low calories and ANY increase in calories will be stored as fat.

Result => It is nearly impossible to keep this lifestyle up for a long period of time.

Who can stand the fatigue, the lack of energy, the mood swings? Who has the willpower to fight the hunger and extreme cravings day after day?

We are only human and will soon revert back to our old eating and lifestyle habits – but this time with a huge feeling of failure.

Once you begin to increase your calories, you quickly regain what you have lost and are likely to gain an extra 5 to 10 lbs. on top of that.

In order to achieve your fat loss goals, you must eat, you must eat often, and you must eat supportive foods.

Food is not your enemy.

Food is the facilitator of a healthy metabolism. By eating the right types of foods – unprocessed, whole foods – -at the right times — every 3 to 4 hours- – you have the power to completely reshape your body.

Once you have these key eating strategies in place- food becomes your fat loss friend.

Discover the complete nutrition and exercise plan designed for busy moms who are in search of simple solutions to fat loss.

You have a few weeks to get your body back….you can do this!

Holly Rigsby, CPT, MAT America?s #1 Fat Loss Expert for Busy Moms and the author of the internationally popular e-book ? Fit Yummy Mummy- Burn Your Baby Fat & Get Your Body Back http://yummymummy.atozfitness.com .

If you have any questions, you can contact me by clicking here.

Fat Loss and Diet Blogs: Just another Scam?

lewis — Wed, 03 Dec 2008 18:22:40 +0000

SCAM ALERT !!!

Thanks to my friend Holly Rigsby ,

Author of Fit Yummy Mummy for sharing this with my AtoZfitness visitors ! So the warning is be careful !

Have you noticed the newest fat loss and diet trend?

Blogs that promote the astounding weight loss results of the latest superfood Brazilian berry and cleanse.

What was most surprising to me, is the fact that one of the sites is using the before and after photo of a Fit Yummy Mummy testimonial.

To avoid threats of a law suit, I have been advised to not share the actual names of the individuals or the website….however, I will show you this.

The before and after belly in these photos is one of our very own Fit Yummy Mummy’s!

And yes, she has been part of a scam before….
Facebook Fat Loss Scam

This is the Real Woman behind these photos….her name is Maria Simpson – not a name that starts with a J - and she is the amazing mother of 5 children (10, 8, 5, 3, and 1 year old) and lives in Idaho – not a mom of 3, living in Seattle, as claimed in J’s Fat Loss and Diet Story Blogs.

This is the original Before and After Photo….notice how it has been photoshopped in the “diet blog ads” in an attempt to hide the truth.

I am not here to say whether a certain superfood berry or cleansing product is or is not legit.

The purpose of this post is to increase your awareness of the faulty claims and fictitious testimonials that are abundant on the internet.

Please, just be careful!

I’ve notice that especially around the holidays, we are ALL desperate for an easy weight loss solution to just help us get through this chaotic season and not feel uncomfortable and overweight.

While the choice is ultimately up to you it is my hope that you will think twice before you decide.

How To Spot a Scam

No matter how glorified the “program” or “product” appears to be, you can feel confident in turning away if it has one or more of the following traits…

* Promises or Guarantees rapid weight loss.
Any weight loss of more than 2 pounds per week is too rapid, unsafe, and is highly unlikely to be permanent weight loss.

* All you need to do is get the Free Trial
Claiming that weight loss is achieved during the Free Trial and all you spend a few dollars for shipping.
Read the terms and conditions: Trial period is 15 days….after which you will be billed anywhere from $30 to $90 for a recurring monthly supply of the product.

* Promises easy weight loss without exercise or that weight loss can be maintained without lifestyle changes – this means, you do not have to change how you eat, how you move or how you think….and you will still lose??

* Uses miracle super foods or drinks.
No food or drink can melt away fat or undo years of overeating and a lack of effective exercise.

* It’s basis lies in restricting what you eat.
From asking you to consume less than 1,000 calories to asking that you consume only one (or a limited number) of foods – BIG red flag if the foods you are asked not to eat are whole, natural foods – or encourages consuming certain types foods in mass quantities. A sound nutrition plan is one that is balanced and includes a variety of healthful foods.

* Your results hinge on the use of unproven weight loss aids such as herbs, appetite suppressants, fat burning supplements, body wraps, pills, cellulite creams, etc.

* Sounds too good to be true.
We are women. We were born with an innate trait called Intuition. This is that initial gut feeling you have about something….and if it is in any way a negative-not-so-sure feeling…Listen to your gut.

Just so everyone is clear – there is no magic bullet, instant cure, or easy way out.

True Fat Loss Results are not quick, mindless nor “easy”.

Looking to Lose 40+ Pounds?

Why not turn to the real women, with real results for advice, guidance and support?

Sheri Meierle: 10 Months of Progress!

1st Picture-My Jeans when I started FYM in December. 2nd Picture-My skinny jeans after my first Challenge. 3rd Picture-Me in my skinny jeans that I took yesterday that I bought a month ago are starting to get a little loose, but still fit pretty good!

I have removed 40lbs and aprox 20inches!!!

~~~~

Mary Dikeman: 7 Months Progress!

“I lost 36 inches – 9 inches off my mommy belly – and 42 pounds!”

Oh and FYI:
These results were final as of October…..both of these amazing women have continued to achieve results! Come January, expect to see another set of After photos!

You are more than welcome to come and meet them at ClubFYM!
Nothing t hide here about who they are and what it takes to get True and Lasting Results!

Your Friend and Coach,
Holly Rigsby
author FitYummyMummy.com

Two Flat Stomach Secrets For Women

lewis — Mon, 04 Feb 2008 10:26:53 +0000

Two Flat Stomach Secrets For Women
By Holly Rigsby, CPT
www.FitYummyMummy.com

Well fret no more, I’m going to let you in on the two ‘secrets’ that will help you shed unwanted fat and reveal your toned, flat stomach once and for all.

Try to get that out of an aerobics class.

About the Author

Holly Rigsby is a nationally recognized women’s fitness coach, certified personal trainer (CPT) and the author of the internationally popular e-book – Fit Yummy Mummy – Burn Your Baby Fat & Get Your Body Back. Go to http://www.fityummymummy.com to get your FREE copy of her special report: "The Five Ways To Boost Your Metabolism."

Is your New Year’s Resolution to Lose Weight?

lewis — Wed, 02 Jan 2008 10:28:04 +0000

Is your New Year’s Resolution to Lose Weight?
By Holly Rigsby

As you contemplate your plans to lose weight and get in shape for the New Year, before you add another diet to your resume and spend your valuable time, energy and money on the latest diet, Holly Rigsby, author of Fit Yummy Mummy advises you to think twice about your decision.

The only thing growing faster than the $65 billion diet industry is the American waistline. If your Resolution for the New Year is to GO on a Diet, the only place I guarantee you will go….is up in weight.

It’s a Fact – Diets will only make you fatter.

When it comes to the latest in Diet fads, we are quite gullible and easily tempted by a Diet’s empty promised. Reason being….the diet industry KNOWS we are in search of the "quick fix" and will only play with our emotions – our desperation for the quickest way to relieve looking and feeling fat.

Diets are nothing more than Temporary Solutions with many lingering, negative side effects.

Here are the Top 10 Reasons Why you should NOT "go" on a Diet

1. Diets do NOT work. Diets have a 99% Failure Rate. Have you noticed a pattern yet? Lose weight….quickly regain it? Over time, studies show if you diet you are more likely to be overweight than people who eat normally and make small gradual changes to their lifestyle. No, the Law of Averages does not apply to this faulty system.

2. Dieting can be Dangerous. Any time you severely restrict the amount or types of foods you eat you put your health and life at risk. Dieting has been related to injuries and sudden deaths from electrolyte imbalance, malnutrition, and heart arrhythmia’s. Weight cycling, or yo-yo-ing weight, is associated with higher death rates

- especially if some type of pills are being used. At no point should you ever place weight loss above your health.

3. Dieting Destroys your Metabolism. Diets will cause your weight to quickly cycle up and down. Sure, you may lose weight quickly because you are simply not eating enough. In the initial stages, the first seven to nine pounds lost are water, presenting a real danger of dehydration and mineral deficiencies. Even more terrifying ins the break down of lean muscle due to inefficient nutrients and calories. If you are losing more than 3-4 pounds a week, you can be sure this is what is happening – very little fat is lost this state.

Now, any muscle loss will cause your metabolism slow to a crawl.

The cumulative effect takes place for you cannot survive very long on very low calories (1200 or less) and you will eventually eat more – on top of a slower metabolism. All those excess calories will be stored as fat – causing rapid weight gain.

4. Dieting is Exhausting. Diets are just reduced calorie Fads disguised by a clever gimmick. "Lose weight while you sleep" "Eat all you want and still lose weight"

Not eating enough or cutting out certain food groups means your body may not be getting the energy it needs, or may lack certain nutrients. You will feel exhausted, light headed and experience some not-so-fun mood swings.

5. Dieting is Disruptive. Dieting negatively affects your normal eating patterns. Diets can lead to binge eating, overeating and chaotic eating. When you diet, it is common to override your internal signals telling you to eat. You end up trying to use willpower or resist hunger signals and may even go as far as taking appetite suppressants. This results in being unable to know when you really are hungry or wore….when you’re full.

6. Dieting can lead to eating disorders. Experts state that the high rates of eating disorders in the U.S. are due in part to people dieting, losing weight, rebounding, and becoming chronic dieters.

7. Dieting Causes Food Obsessions. If you spend a large amount of time and energy depriving yourself of food or certain types of food

- you will spend more time thinking about food and become obsessed attempts to control your weight by what you choose to eat or not eat. How long do you want to live like this?

8. Dieting Diminishes Women. There is way too much attention focused on our appearance and an arbitrary number on the scale. In the midst of this focus – we end up avoiding what really matters to us – our dreams and ambitions. Even worse, it erodes our confidence and self-respect.

9. Dieting Intensifies Negativity. If you diet, you are more judgmental and critical of yourself and others. Once again, wasted time and energy.

10. Diets Put Your Life on Hold. Does this sound familiar…."I’ll be happy when I weigh ______" Guess what, the issues in your life are not related to your weight. Take responsibility and take back control of your life. Decide to be happy now and do what it takes to live a lifestyle that reflects your priorities.

So this New Year resolve to NOT go on a Diet – Set Yourself Free from this miserable, guaranteed to fail weight loss cycle. Do NOT let the diet industry make money by taking advantage of you. It is time to stand up for yourself and take control.

Rest assure that your complete, permanent fat loss solution is found in the Fit Yummy Mummy Lifestyle System – no more guessing what or when you need to eat – no more long hours or boring cardio or complicated workouts – just simple, to the point nutrition and short burst exercise plans that take you step by step to help you effectively burn the baby fat and get your body back. Reclaim your Body and Sign Up Today!

Visit Holly’s website at http://yummymummy.atozfitness.com

"I wish that I would have found Holly Rigsby’s Fit Yummy Mummy Program years ago as it would have saved me over 10k a year on my Personal Trainer! Holly has a clear understanding of how to get strong yet lean and gives you step by step advise. I highly recommend the Fit Yummy Mummy Program to everyone as I have implemented her workouts into my routine and have seen great results." ~ Posh Mama Founder of Posh Mama Online Magazine and Social Network

"I could not ever imagine trying another "diet" to lose weight. I now have a permanent solution, instead of a temporary one. Overall Fit Yummy Mummy will create a new "you". Thank you Holly for your time and dedicated support to creating a new "me". ~ Bridget McKinley

Holly Rigsby, CPT, MAT America’s #1 Fat Loss Expert for Busy Moms and the author of FitYummyMummy

She has helped hundreds of Moms lose the stubborn baby fat and get their pre-baby body back. Don’t miss her Free Report: Top 5 Busy Mom Metabolism Boosters.

The Top 10 Fitness Gifts for Busy Moms

lewis — Sun, 16 Dec 2007 20:58:23 +0000

The Top 10 Fitness Gifts for Busy Moms

by Holly Rigsby

Well, there is only 1 Week Left to get the gifts on your list.

Still in need of ideas? Here are 10 Fabulous Fitness Gifts for You or the Busy Mom in Your Life.

You will recognized this holiday season for giving the gift that keeps on giving for you can give the gift of Fitness and Yummy-ness to someone you care about

Or maybe you are a Busy Mom yourself.

Why not do something special for You? After all you give, it is time you give back to yourself. Taking the time to revitalize who you are as a woman from the inside out is the most rewarding gift of all.

Here is a list of the Top 10 Fitness Gifts that every Mom would love to have to help her Reclaim her Pre-Baby Body (or better!) all from the comfort of home!

1. Dumbbells – Resistance training is a must for women to not only look lean and toned but to boost that metabolism sky-high! Choose adjustable dumbbells to keep workouts progressively challenging, to save money and to save space!

2. Jump Rope – Jump rope is one of the best short burst interval tools around. You can easily take it with you on vacation and provides a great cardio workout. Save the $700 you were thinking of spending on a treadmill, a less that $10 gift comes with much longer list of benefits.

3. Stability Ball – Add variety to your workout with a stability ball. Takes the place of a traditional bench – also a great tool to improve the strength of your core and lower-back, plus you will work multiple muscles at one time as your body tries to balance itself.

4. Medicine Ball – add variety to your Short Burst Resistance Training workout. They are a great tool to exercise any area of your body, whether upper, lower, or core. There are different sized exercise balls from 2-12, that you can use for numerous different exercises.

5. Pull Up Bar – Want great arms? Then pushing and pulling exercises are a MUST! What better way to begin than using your own weight with a pull up bar! They can fit anywhere and adjust to any height to meet your fitness level. Pull ups also help to strengthen your back plus You can also do a variety of abdominal exercises.

FYI: Busy Mom, Holly Rigsby did not get her lean, toned arms from bicep curls and triceps kick backs. She is all about the pull ups and push ups for you can get the best results with both!

6. Yoga Mat – Great padded surface for comfort during floor based exercises.

7. iPod/Mp3 Downloads- Enhance workouts with portable Music! Focus on pleasurable feelings you get from following the rhythm of your favorite songs, select the ideal tempo of music for the exercises you’re doing, you can actually heighten the flow of your exercises, PLUS it is a great Motivator! If you hear music you like, you’re more likely to return and do your workouts again. Listening to songs that you enjoy increases exercise adherence = great results!

8. A Gift card for Fitness Wear – Moms LOVE to Shop! Fit Yummy Mummy favorites… Underarmour, Danskin and Nike Women

9. Prograde Cravers – Really – THE best tasting nutrition bars on the planet!!! Yummy and 100% organic snack bars…perfect for busy moms on the go that need healthier (but delicious) snack options – and they are the safe way to satisfy your sweet tooth! Hey, we can all use a little more 100% organic dark chocolate in our lives – especially when it benefits our shape!

10. Fit Yummy Mummy http://yummymummy.atozfitness.com/ The ideal, all inclusive, life enhancing fitness Gift for the Mom in Your Life

"My wife and I both have been looking for ways to begin leading more healthy lifestyles. We have two beautiful girls at home that are the most important part of our lives, along with each other, of course.

Leading a healthy lifestyle is a very important part of our family life. My wife received an email concerning the Fit Yummy Mummy program several weeks ago and has talked about it ever since. In that email she saw testimonies from people that we know. We don’t know each of them personally but we know them and that made the Fit Yummy Mummy program seem very real to us.

I decided to order the Fit Yummy Mummy Lifestyle System for my wife, as a Christmas gift, to help her begin an exercise program that fits her busy schedule and to help her begin to make some healthy changes in her life. I plan to be right there with her to support her in her efforts and to make some changes in my lifestyle to become more healthy too." ~ Mike Skaggs

Remember, there is only 1 week left! Be sure to order your Fit Yummy Mummy Lifestyle System Today and beat the holiday rush!

http://yummymummy.atozfitness.com/

Have a Fit and Happy Holiday Season!
Sincerely,
Lewis and Sarah
www.atozfitness.com