How to lose a pound a week. Here’s how!

It’s now January people and if you  now suffering from “FATTUSHAPHOBIA”, because you have eaten your way through the holidays, then pay attention so you can trim your thighs and flatten your tummy with very simple baby steps!!

In order to lose a pound a week in a healthy way, you need to decrease your calories for the day by 500. That may sound very difficult to many of you, but here is a little secret. Split up the 500 calories. Cut out 250 calories from your diet and burn 250 calories by elevating your heart rate and doing cardio.

How to cut 250 calories with Cardio:

If you find that you don’t have time to burn it off with cardio, you are WRONG!

You can burn up to 300 calories if you do the “Rag Drag” for seven-ten minutes twice a day! Even if you are not cleaning your floors, you can do the “RAG DRAG”  in the bathroom watching your kid in the tub for 10-15 minutes, or try it while you are in the kitchen and your kids do their home work, be creative. The key to burning the most calories is to push yourself every other minute. This will elevate your heart rate. Do one minute at a low intensity then one minute at a higher intensity. I swear this is so doable and is an insane cardio work out that tagets not only your heart rate but tightens your tummy, inner, outter thighs and tush! It’s so easy to sneak in!

Here is how to do it!

How to cut 250 calories a day from your diet:

-Replace your morning bagel and cream cheese with an English muffin and cottage cheese.

___ Skip the large bakery muffin in favor of 1 slice of whole wheat toast topped with 1 tablespoon of peanut butter.

__ Instead of a big muffin, choose 3/4 of a high fiber cereal

___ Instead of scrambled eggs, choose egg whites

___ Replace your 450-calorie lunch with a high protein egg whites tossed in a salad

The key is, not to feel like you are on a diet, but with each meal or snack, modify it a bit and you will be surprised how many calories you will subtract by the end of the day!

Good luck and let me know how that woks for ya!

Order the cLEANmomma DVD today, for just 14.95 and get your FREE Ebook!

Tasckersize and sneak in some cardio, Watch video.

Like I have said again and again, getting to the gym or going for a run is just too much to accomplish on a day to day basis, especially if you are juggling a million things. Problem is, we still want that tight tush and flat abs!
That being said, try this at least 2 times this week! Start your day of with your work out shoes on, then…..

At some point you will have to take the elevator. Instead take this opportunity to walk the stair case. If you take two stairs at a time you will really give your tush and quads a great burn, while elevating your heart rate. Remember your posture, and tighten your abs while you climb the stair case.

Next time you are faced with the up or down button that lights up, don’t press it, instead remember my little voice in your head,”TAKE THE STAIRS!!!!!!!!! Just do it, or don’t, it’s your choice

Let me know how that works for you!

For a full boot- camp style work out on how to get fit quick tips, Order the cLEANmomma Dvd, now! http://www.cleanmomma.com/store/

“It’s your body, your mind, your life your choice!” Carolyn Barnes/cLEANmomma-

How to: Get back on track after pigging out over the holiday’s!

I have to tell you…

Stepping on the scale this morning was a smack of reality. Before  the holidays, I was on a serious mission to drop the added weight that had unknowingly found it’s way onto my ass. I did however, manage to lose   5 lbs. that I had gained,  weeeee. So, when I stood on the scale this morning to discover, not only had I gain the five pounds back, but I added another pound and a half to my inner thighs, you could only imagine my frustration.

The reality is,  I created unrealistic expectations for myself . Have you ever been guilty of that?  Do you create goals for yourself that are unrealistic and then suffer from “This-sucksidose ” syndrome?

Lesson Learned :

Don’t set unrealistic goals for yourself ! Avoid saying things like, “I will lose 10 lbs. in two hours”, it is a set up for failure!

Solution:

Instead, try making short term goals that are realistic for you to keep. For example, “I will break a sweat for at least 30 minutes, 3-4 times  THIS week.” Another could be, “I will not eat after 7:30 pm every night THIS week.”

See how you do.

So far so it’s been really working… however, it’s only Monday!

Watch video on how to eat smart during the holidays!

Eating right during holiday season can be a biatch! Nutritionist, Stephanie Lecovin gave me some helpful tips on how to beat the holiday bulge. Here is what she suggests:

Here are a few tips to help people stay on track during the holiday season:
1. Deck the halls with fruits & veggies! Keep containers of cut up fruits and veggies available for munching.
2. Making egg nog? Think twice. We’re talking sugar, sugar, fat and more sugar! You’re much better off having a glass of red wine!
3. Go nuts! Roasted nuts (walnuts, pecans, almonds, pistachios, etc.) mixed with dark chocolate are a healthy, decadent treat.
4. Never bake cookies for Santa on an empty stomach. Also, be realistic…if you want to enjoy one or two of those cookies, sit down and enjoy them! Don’t eat them standing up, distracted, and feeling guilty.
5. Eat a balanced dinner before going to a cocktail party. You’ll be less likely to over-indulge in unhealthy appetizers or desserts and will at least have something in your stomach before drinking. 6. Choose your side dishes wisely. Make lots of colorful veggie dishes (salads, Brussels sprouts, green beans, etc.) and just one starchy side (potatoes, stuffing, sweet potatoes, bread, etc.).

Happy holidays to all! Eat smart!

Order the cLEANmomma DVD Now!

 

Click to order NOW and receive your FREE ebook.

The cLEAN Momma DVD and E book will give you:

- The tools to create your own personal cLEANing Boot camp.

The DVD and FREE E book make it simple for you to follow.

The bottom line is this,  ” No more excuses, because now there is a way and a plan to get it all DONE, So do it!”

The choice is yours.

Carolyn Barnes

Order now!

The DVD is now available! Only $14.95

Order now and you will also receive your FREE online guide to change your body, manage your time, and improve your life!

OMG! I Gained 10 Lbs. Its coming OFF!!!!! Here’s how.Day 2

This was a day of true motivation… I needed to sweat! Of course when and how became the issue.
I had only 2 hours before I picked my son up from preschool and I had a ton of work, 2 errands and 14 emails to respond to. I still made it happen and I am proud to say I have sweaty hands typing this blog, (gross. TMI?)

Here is what I ate.

Breakfast: My Fav cereal, shredded spoonfuls by Barbara. Sprinkled with flax seed 3/4 cup low fat milk. Coffee
Water with lemon and hour later, (totally cut the food urge)

snack: A piece of string cheese and a small Fuji apple

Lunch: over grilled chicken and a side of spinach salad

snack: a few wasa crackers with light cow cheese, (the triangles) yum

Dinner: a bowel of grilled veggies with lots of garlic and seasonings and a small side of whole grain pasta with a TON of sauce. ( That’s the key of eating pasta. have it, but load up with the marinara the tomatoes are great for you)

Desert: A small square of dark chocolate, small tspn, of almond butter, and a swig of low fat milk

My work out was this. I wanted to go for a run, didn’t happen… to much to do. so after dinner and the food was digested I did my “Rag Drag” for 25 minutes as my kids played on the computer and my daughter colored some pictures. Its was easy to do with them in the room, they just like me there and laugh when I bust out with the rags. Oh, I also folded the laundry while I was “draggin”

I also managed to squeeze in 12 push ups at my sink 6 times to day. (that adds up!)

So there ya have it! It’s COMING OFF!!!!!!!
Best Carolyn
ps. Feel free to chime in with any tips you might have and I’ll post them for ya!

DVD now available!

OMG!!! I gained 10 Lbs, and Its coming off. Here’s how! – Day 1

Yes, it’s true. I gained 10 Lbs! I stepped on the scale this morning and just about had a heart attack.
Being sick, overworked, overbooked, over exhausted makes working out an eating right really low on the “to do” list. Old habits became the norm because I just didn’t have time, or I was just too run down.

Well, my cold is gone, I’m somewhat caught up with my life and what do I have to show for it???
10 lbs on my thighs and tush! Not for long. I must say part of my success shall be my determination to squeeze back into my favorite jeans ( from forever 21, hehe) ..

I have decided to blog my weight loss journey for you to follow, and for me  to stick to.
If you would like to follow along with what I am doing be my guest and read what I am eating and what I am doing to GET THIS OFF!!!!

I started today after I stepped off the scale this morning. Here was my day.

Breakfast:  a bowl of shredded spoonfuls multi grain cereal, (BARBARA’s Bakery makes it. YUMMY. 2 tsps of flaxseed, tastes nutty. and 3/4 cup of low fat organic milk, coffee, ( 2 cups)

Snack: a handful of raw almonds

Lunch: 2 bites of my daughter’s grilled cheese, (had to), a salad with grilled left over chicken, water with a ton of lemon juice.

Snack- fuji apple and a few pistachios.

Dinner: almond crusted chicken and some wild rice dish my sister in law made. mostly ate the chicken

Desert:  I want chocolate…pms big time. II shall have a chololate kiss with a small teeny tsp of almond butter and swig of milk. That will cut the craving. Oh… I will also spit out the rest of this gummy worm, (don’t need those calories!)

Work out.
I had the kids for the entire day, ( no school, the day after thanksgiving week end… joy. seriously… what’s up with that???). Needless to say, going for a run was not on the agenda. Instead I did my laundry,dishes, and colored  while  I shoved in 5 sets of 15 through out the chores and coloring a picture of  a spooky hair salon my daughter drew.

I did 5 sets total of each. (start with 2-3 sets if you are not use to this kind of movement)

15- leg lifts to side

15- leg lifts to the back

15- squats

15 grand plies

15 counter top push ups ( arms) did it every time at the sink.

15 ab kick outs ( did those on the floor while I built a choo choo train track with my son)

Don’t for get I did 5 sets of those. Do at least 2 sets to start out and work your way up.

That’s the day folks, Not too exciting but lets see whats up for tomorrow.
Check in for tomorrow’s daily diet and work out!

Who needs a mop or a gym membership when you know how to Rag Drag. Watch and Learn!

Lean the “Rag Drag”  and get rid of your gym membership and mop. This move will change your body while cLEANing your floors!

Cardio Cooking-Learn how to do Butt Lifts while cooking a Brisket!

Why Not burn the Calories before you eat them. Learn how to “Taskersize” . Try my Cardio Cooking.

Recipe is soon to come. (trust me it’s worth the wait!)

Sweep your way to a tighter tush!

“Bubbie is going strong and has lost 10 lbs so far. If Bubbie can do it, I mean come on… so can you!

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