Fiber For Weight Loss

Eating fiber from whole grains provides your body with a surge of insoluable fiber.  This is the type of fiber that promotes movement in the digestive tract.  To promote weight loss add insoluable fiber to your diet that includes wheat bran, whole wheat flour, nuts, and/or vegetables.  To keep your digestive tract healthy and happy, make sure to drink enough water! Without adequate amounts of water, these whole grains may have you feeling a little bloated.  Water combined with fiber will keep your digestive tract in peak performance. 

Fiber can be tasty too!  Try these homemade Berry Bran Muffins that are only 126 calories!  They are moist and sweet!  To add more protein, drink a cup of low fat milk or spread a tbsp of low fat cream cheese. 

 

 





Mixed Berry Bran Muffins

Ready in 30 minutes – Serves 12

1.5 cups wheat bran

1 cup whole wheat flour

½ cup skim milk

½ cup applesauce

½ cup honey

1 egg

1 tsp vanilla

1 tsp baking soda

1 tsp baking powder

1 cup frozen mixed berries

Instructions

Preheat oven to 375 *F. Spray muffin tins with oil.

Mix together bran and milk - let stand 10 minutes.

In a large bowl, mix applesauce, egg, honey and vanilla. Sift together flour, baking soda, baking powder and salt, make a well. Add wet ingredients to the dry ingredients, stir until combined. Add bran/milk mixture and mix until just blended. Fold in blueberries.

Scoop into muffin tins and bake for 15-20 minutes, until the tops spring back when lightly tapped.

Total Calories per Muffin: 126, Total carbs: 29.6, Total Fat: 1.5g, Total Protein: 4.7g



Sexy Abs Success Stories

SEXY ABS CHALLENGE IS ALMOST OVER! You deserve to be your best and so make the most out of these next few days. Keep reading this blog for tips and inspiration.

Have questions? Email me for support, personalized tips, and personal training for even faster results.

 

Julia Gelt - Lost 1 Inch

 

 

"After having baby #2 in July, I was looking for something to help me get back in shape smartly. Zumba and Zumba Tone with Deirdra have been perfect! Since starting classes in late August, I have been able to keep a 2-4 lb weight loss per week and since we started measuring a couple of weeks ago, have lost an inch from my waistline?  More importantly to me than just weight loss, I'm fitting back into more pre-baby clothes every week; I can see definition coming back in my arms, legs and torso; and I am feeling great. Deirdra's energy (and singing! :)) makes every class fun and her workouts have never left me feeling like I didn't make the most of my time. Thanks for all of your help! I am LOVING how I feel. :)" - Julia Gelt

 

Courtney Mizel - Lost 1 Inch

 

 

 

Anna Farinato and Kristen - Lost 1 inch each

 

 

Essy, Ellie, and Rimma - Lost 1 Inch Each

 

 

 

KEEP UP THE GOOD WORK!!!

 

CLASS SCHEDULE

 

Monday

10:00am - Zumba at Moore Dancing

6:00pm - Zumba at Equinox/Beverly Hills

Tuesday

8:00am - Barre-Lattes at LA DanceFit Studio

9:00am - Zumba at LA DanceFit Studio

10:30am -Zumba Toning at Moore Dancing

Wednesday

10:00am -Zumba at Equinox/Beverly Hills

6:30pm - Zumba at LA DanceFit Studio

Thursday

11:00am - Zumba at Moore Dancing

Friday

10:00am - Zumba at Moore Dancing

6:00pm - Zumba at Equinox/Beverly Hills

Saturday

10:00am - Zumba at Moore Dancing

12:00pm - Zumba at LA DanceFit Studio

Sunday

10:00am - Zumba at LA DanceFit Studio

11:30am - Zumba at Equinox Santa Monica

Sexy Abs Challenge

Competition Ready also means life ready. This month the blog is all about the 30 day sexy abs challenge. Zumba fitness can be targeted not just to be a great cardio workout but also help sculpt a sexy physique. All the thrusting, bumping, swerving dance moves in Zumba this month are dedicated to trimming your waist and flattening your belly. Sign up at the end of class to join the challenge. You will be measured and you will be added to a weekly mailing list. You will receive food and fitness tips to reach your goal at the end of the month.

Feedback from the challenge has been amazing! Clients already have results.

Below are tools to get you going even before you get to class. Click below.

http://www.mayoclinic.com/health/calorie-calculator/NU00598 - This will give you the amount of calories needed to maintain your current weight. You will then need to subtract 500 from this amount to find out how many calories you need to lose 1-2 pounds per week.

http://www.loseit.com/ - This will help track your amount of calories consumed and expended on a daily basis. It's easy to use and can even be downloaded on your phone as an App. 

CLIENT SPOTLIGHT:

Alex Maul’s big day was approaching, and she really wanted to make an impression that day. She purchased a gorgeous strapless low back gown that looked like it was made only to be worn by her. However, she quickly realized that she wanted to take her body to the next level before her wedding day. She really wanted to be her best on this special day.

First she began using the online tools and aps I recommended.

Second we began 1 on 1 personal training sessions to compliment her regular Zumba workouts. She was ready to be her bridal best. We chose to target her back and arms since she would be showing these off in her beautiful gown. After a few weeks Alex reached her goal and walked down the aisle looking like she just stepped out of a bridal magazine. A picture is worth a thousand words. The beautiful bride is pictured below.

Tracking your calories when you begin any weight loss program will teach you about portion control and help you make the right kind of food choices. 

Are you part of the Sexy Abs Challenge?  Please share any success stories here.  Your success can inspire others!  Also, feel free to leave any questions about diet or exercise on this blog. :) 

Good Luck!