What’s your immediate reaction to personal or professional highs and lows? What do you do when you are stressed out, feel tired or anxious? Do you go running for the comfort foods? Even more important, do the words “I’ve had a crazy day so I DESERVE this…(ice cream/cookie/macaroni and cheese/wine/etc.)” come out of your mouth pretty frequently? Yup, just what I thought – you may be an emotional eater.

Defining emotional eating

First and foremost, let’s define “emotional eating”. WebMD says emotional eating is about “eating to feed a feeling, and not a growling stomach.” I’d say that’s pretty accurate.

Basically it’s about responding to emotional cues, and not hunger cues, and developing an association between certain types of foods with specific emotions (happiness, sadness, feeling bored, etc.).

We all have our moments – the key is determining whether you eat more often due to emotion, or due to true hunger. If you have a hard time losing weight or maintaining a healthy weight, your answers may be just as much in WHEN or WHY you’re eating as well as WHAT you’re eating.

The food log as a help

The best way I have to analyze and determine eating cues is to add an extra column to a food log. In addition to writing down what foods are eaten during the day, the time of day should be noted along with how you’re feeling at the time (maybe even what you’re doing at the time, such as watching television or sitting at your desk at work).

As a result of including the additional information, you should start to see specific patterns develop. Maybe you’ll notice that you’re making good choices, and the only feeling you have at the time is hunger, or you might notice that you’re eating more often, straying from healthy options, and potentially spiraling into a greater depressed or anxious mood due to your own behaviors.

Some other clues that you may be an emotional eater are a need to have the desired food immediately, with no hesitation or thought involved (because it will supposedly SOLVE how you’re feeling), and an inability to stop eating, even when you may be full.

Once you know the WHY look at the WHAT

So after some brief food log analysis we’ve determined WHY you’re eating, now let’s discuss WHAT you’re eating.

The #1 emotional eating comfort food for both men and women is ice cream. Not a horrible option when eaten in moderation, right?  Next on the list are chocolate, pizza, cookies, fast food (burgers and fries), and casseroles (macaroni and cheese).

If you’re typically a pretty healthy eater, it’s a big red flag when you’re craving junk food and actually fulfilling that desire on a regular basis. So if you look down and see a large spoon in your hand and an empty ice cream carton in your lap, you might want to consider addressing your feelings at the moment.

A great first step is removing yourself from the situation. Get outside and take a walk. Leave the house, leave the kitchen. If you’re at work, take a brief break. Whatever you have to do, start coping in a different way.

Do you have a friend or family member you can vent to? Do it! Call them! Do you feel better with journaling? Get out your pen and paper, go sit outside, and write your feelings down instead of feeding them! Do you like support groups? Join one – they are all over social media sites like for free.

You can’t fix irrational impulses with rational decisions.

What I’m telling you is that your emotional impulse to eat isn’t a rational one, so you can’t approach it with rational decision-making. You can’t necessarily talk yourself out of your desire for comfort. But you CAN change your surroundings and your stimulus.

Is a nutrition plan and accountability the solution?

Another great option, especially if you’re aware that you are an emotional eater, is to keep yourself on a pretty strict nutrition plan while you work on addressing your emotional eating binges. This might help you keep your weight in check. Because we all know that when emotional eating leads to weight gain, it certainly leads to negative feelings and more emotional eating, and so forth.

Along with physically removing yourself from the situation is funneling your feelings into something productive, such as exercise. Maybe you get yourself to a kick boxing class instead of having a snack? You may THINK you’re hungry, but once you’ve worked out your issues on the bag, you no longer feel that way.

Or throw some sneakers on and go running. Squash that stress with every foot step. Heck, if you’re still hungry when you’re covered in sweat and all is said and done, it really might be time for a healthy snack ☺!

Excuses or Solutions…YOU Decide!!

- Natalie Jill

The post Emotional Eating…and HOW to Help It! appeared first on Natalie Jill Fitness | OFFICIAL SITE.

You’re about to discover the secret to getting that flat tummy, and a whole host of other health and weight loss benefits.

I’m only releasing this to a select lucky few and this offer is subject to cancellation at any time, so pay close attention.

In just a moment I’m going to reveal to you the amazing secret that I discovered in my quest to get the leanest, most fit, healthy body that I could… and show you undeniable proof that it not only worked for me, but it can work for you too.

I’m going to answer this question for you…once and for all:

“How do I get control of my weight, quickly and naturally
without harsh drugs or chemicals… using this ONE strange
trick?”

Inside This Action Packed Guide…

• The ONE thing that you need to stop eating IMMEDIATELY to get a handle on your weight loss, your metabolism and your total overall health.
  

• The “spot reduction MYTH” perpetuated by the good looking “fitness models” on all the informercials that flood your screen, and what to do about it.
  

• The dangers of diet pills and the “false hope” that they peddle, day in and day out (and what you can do to replace them with ALL NATURAL supplements that really DO help)
  

PLUS:

How all of this will dramatically improve your overall health by:

* Regulating your hormones
* Help control your blood pressure
* Reduce your risk for cancer and other chronic disease
* Aid your digestive system

But first, let me introduce myself.

My name is Natalie Jill –

And at one point in the recent past, if you could have looked at
my life from the outside, you might have thought…

"She has the perfect life"

But that was far from the case. I seemed to have it all,
perfect husband, perfect job, and I was pregnant with my
first child.

What could possibly be wrong?

But looking outward from inside, my life was completely
out of control and about to crash and burn.

And it was about to get worse…

At the time my daughter was born, my life as I had know it, was completely
falling to pieces

I took a voluntary demotion at work so I could stop traveling 5 days a week and
be there for my daughter.  I didn’t know this would be the start of my financial problems.  Shortly thereafter, the housing market crashed, the stock market crashed,
my savings was gone and we filed for divorce. My dream
house couldn’t be paid for anymore so I stopped paying the mortgage.

My house- something I had invested a lot of my hard earned
money in, was going to be gone. My credit cards were
cancelled, my car was having issues, I had to find day care
so I could work.

I had to share custody of my daughter which meant less
time with the one person who meant the world to me. I was over weight, depressed, and more alone then I had
ever felt in my entire life.  I thought I would have been in a much different place at age 35. Everything I had been years before-
confident, fit, successful, happy, financially stress free…
wall was GONE. I didn’t know where that girl was.

The dream life I wanted and worked so hard for was coming to an end.

And like many women I’ve met since… there was a point that
I could have just given up. Thrown in the towel and accepted
my fate.

But I found the strength and courage to do the opposite. I
righted my ship, and as I did so, I found the inspiration to start
helping other women just like me..  Help them regain control of their lives,
their health and their overall wellbeing.

I’m so grateful to be able to share it with you. There’s more
to my story, but I don’t want to dwell on the past, and really…
this isn’t about ME…

It’s about YOU! And how I plan to empower you to become
the best that YOU can possibly be.

And we’re going to start with this:

A disturbing secret that nobody is talking about.

In all of my research and in my own life, I’ve discovered
that almost ALL of the noise you hear in the so called "fitness
industry" is crap.

Total and complete crap.

There’s always a new gimmick, a new pill or a new
starvation diet that promises to finally help you crack
the code, and get to thin…fast.

The majority of it is B.S. and some of it is downright
dangerous.

But it’s out there. Everywhere, just taunting you on a
daily basis trying to lure you in for a "magic solution" I know. When I was at my lowest point, overweight and
out of shape… I would have tried ANYTHING to lose weight and get
to where I knew I needed to be.

I would have gladly grabbed one of those ridiculous
contraptions in one hand, and a bottle of diet pills
in the other if I thought it would make a difference.

Does that sound familiar?

Here’s the kicker though. It’s all a lie. Even the professional fitness models with “perfect bodies” that you see in those actual infomercials.

I can almost guarantee that NONE of them actually got in shape by USING
ANY of the things they’re trying to sell you.

Nope.

I’ll tell you how THEY do it in just a minute, but first I want
to tell you how I stumbled on the ONE thing that made all the difference in my quest for the flat stomach of my dreams.

This is a nutrition and lifestyle plan NOT a workout plan.

This plan is designed for the WOMEN. Men, unless you are shopping for your GF or wife, then you should look Here.

The materials and content contained in the 7 Day Jump Start program are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. More

It’s Concealed In Your Cupboard. It’s Hiding In Plain Sight In The Supermarket.

It’s even lurking in many so-called health foods in the health food store. This enemy is responsible for piling on more fat and unwanted bloat on unsuspecting dieters than anything else.

It’s worse than bad high fatty foods. It’s worse than high carbohydrate foods

What am I talking about?

It’s that little humble compound called…

GLUTEN.

Yes, that’s right gluten.

And it’s hiding in places you may never even consider.

Especially if you’re eating out at all, just take a look here. Gluten is often found in:

1. Scrambled Eggs: Some restaurants add pancake batter to
their scrambled eggs to make them fluffier.

2. Fish/Seafood: Sometimes fish and seafood is dusted
with flour to keep it from sticking to a cooking surface.

3. Vegetables: YES, Vegetables! They could be steamed in the same
water that is used to prepare/reheat pasta.

4. Soups: The soup base, or roux, is often made from a flour base.

5. French fries: Can be coated with a flour mixture, and just like chips, they some often contaminated with gluten when they are fried in a fryer that is used to fry other breaded and battered foods.

6. Crab: Make sure to eat real crab!! Real crab is gluten-free, imitation crab often is not.

7. Sauces: Oftentimes, the base of sauces are made with a roué, which uses flour. Other sauces, like soy sauce, teriyaki, sauce typically contained fermented wheat.

8. Burgers/Meatballs/Meatloaf: Breadcrumbs are often added to burgers, meatballs, and meatloaf.

9. Mashed potatoes: Flour is sometimes added to mashed potatoes as a thickening agent.

10. Vegan meat substitutes: Vegan meats products are often made from wheat.

AND, I’m sure you’ve started to see all the craze surrounding
becoming "Gluten Free" it’s literally everywhere you turn. It’s quickly becoming the new "Fat Free" and that’s where it
starts to become a problem too. (more on that in just a second) You’re probably wondering why I know so much about Gluten?

Well, the truth is I have Celiac Sprue, which is an auto-immune disease, and I CAN NOT have gluten at all. In fact, I haven’t had gluten in well over 12 years.

Even if you don’t have celiac, if you have ANY auto-immune disease
Or are part of the gluten-intolerant population (many don’t even know they
Are intolerant yet) then you SHOULD be going gluten free!

Here are some shocking facts about gluten and what it does
in your body.

A recent large study in the Journal of the American Medical Association found that people with diagnosed, undiagnosed, and "latent" celiac disease or gluten sensitivity had a higher risk of death, mostly from heart disease and cancer.

(i) This study looked at almost 30,000 patients from 1969 to 2008 and examined deaths in three groups: Those with full-blown celiac disease, those with inflammation of their intestine but not full-blown celiac disease, and those with latent celiac disease or gluten sensitivity (elevated gluten antibodies but negative intestinal biopsy).

The findings were dramatic. There was a 39 percent increased risk of death in those with celiac disease, 72 percent increased risk in those with gut inflammation related to gluten, and 35 percent increased risk in those with gluten sensitivity but no celiac disease.

This is ground-breaking research that proves you don’t have to have full-blown celiac disease with a positive intestinal biopsy (which is what conventional thinking tells us) to have serious health problems and complications–even death–from eating gluten.

Yet an estimated 99 percent of people who have a problem with eating gluten don’t even know it. They ascribe their ill health or symptoms to something else–not gluten sensitivity, which is 100 percent curable.

And here’s some more shocking news …
Another study comparing the blood of 10,000 people from 50 years ago to 10,000 people today found that the incidences of full-blown celiac disease increased by 400 percent (elevated TTG antibodies) during that time period.

(ii) If we saw a 400 percent increase in heart disease or cancer, this would be headline news.
But we hear almost nothing about this.

Why?

Because the big food companies do everything in their power
to conceal the overwhelming evidence that gluten is bad for
you.

It’s CRUCIAL to their bottom line.

And remember when I said that "Gluten Free" was poised to
become the new "Fat Free" – the problem is that all it allows
the exact same BIG FOOD companies to do – is start to re-label
their existing crappy products with a brand new "Gluten FREE"
label…

And people will flock to the stores to buy them.

Think about it.

Both corn tortilla chips and potato chips are by definition "gluten free" but do you think running out and just eating
bag after bag of over processed snack foods is a sure route
to weight loss and a flat stomach?

Yeah. Me either.

What I want to impress upon you today is that all foods
are NOT created equal.

And many of the so called "health foods" are actually
helping to pack on the pounds when you’re trying to
do the exact opposite.

So what’s the real answer?

THAT is what I’m SO excited to share with you.

*** CLICK THE IMAGE BELOW TO GET THE BUNDLE!!! ***

Click HERE to get the bundle for only $67! (a $126 value)

OR

Click below to get just the 7-Day Jump Start for $37

The Flat Belly Blueprint – A 7-day plan to JUMPSTART
your weight loss.

Here’s just a taste of what you’re about to get your hands on:

• A Complete 7-day Meal Plan for You to Follow
• My Personal Set of Easy to Follow “Nutrition Rules “ you can apply ANYWHERE
• Goal Setting Worksheets & Tips to Get You in the Right Weight Loss Mindset
• An Outline of “How” Your Meals Should Be Broken Down
• A Listings of Acceptable “Swap Out” Foods – This allows you to eat the Foods that YOU like to eat! Don’t like something, swap it out! It is that easy
• My 10 Commandments of a Fit Lifestyle
• My Fit Tips
And Much MORE…

Although this plan was specifically designed to eliminate gluten, and work with maximum effectiveness for women who need to lose more than 15 pounds, it will absolutely work for you whether
you need to lose 25, or even 125 pounds or more! It will even work if it is just that last stubborn 5 lbs that you need help to
reach your final weight loss goals.

But you don’t have to take my word for it, here’s just a small sample of what people are already saying about my awesome program:

I’ve designed this program specifically to help women like you start to discover exactly the kinds of food to eat, and the kinds to never eat again, PLUS

My program also tells you exactly what to eat… when to eat… and how to tailor your meals to your liking….delicious recipes that take just minutes to prepare… 
 
In fact, everything you need in one handy place to transform your body into the body you’ve always wanted.

This program is unique. There is nothing else like it anywhere. And this is the only place you can get it.

You can carry on living with your belly fat. You can carry on being unhappy with the way you look in your clothes for the rest of your life.

You can carry on being self-conscious of your body when you change at the beach…or…in front of your partner.

You can carry on wondering if your partner secretly finds someone else sexier than you….

… Or, you can decide to finally get rid of your belly fat forever.

And eat delicious foods that burn belly fat away quickly…painlessly…and permanently. So you have the body you’ve always wanted. Of course, I’m not saying my program is a silver bullet. It’s NOT for you if you’re not totally serious about losing your excess weight. And it’s not for you if you’re not prepared to make a few changes to your diet and lifestyle.

But, if you are ready to shed excess fat around your tummy, hips and thighs… and you are ready to be full of energy again. If you are ready to make a few simple lifestyle changes, then this program is most definitely for you.

So What’s The Cost Of This Awesome Program?
Well if you were to join a gym you may have to pay a registration fee. Then you obviously need to pay a monthly membership fee which is around $30.

That’s $360 for your first year. But to get the most benefit from your gym membership you’ll need some regular private tuition from a personal trainer.

This is going to cost you around $50 an hour. So that’s $200 every month… or $2,400/year. With your membership, working out at your gym will cost around $2,760 every year.

Nope, You Don’t Pay Any Of Those Prices…
When You Take Action Right Now, You’ll Get Your Hands On My entire system…

For ONLY $97.00

But you won’t even have to pay $97. That’s because for a limited time you can get the for the low, low price of just $7.00

That barely pays for a cup of coffee from Starbucks!

That’s right, the complete personal transformation system in your hands, with all the bonuses for the ridiculous price of $7.00 but that’s not all.

100% Money Back Guarantee I’m so certain my Flat Belly Blueprint will work for you – that I’m offering you a 60-day money back guarantee. Most people will know in the first few days just how powerful this system and information is… but I’m going to give you 60 days (2 FULL MONTHS!) to tear it apart and put it to the test…

100% Money Back Guarantee

Follow my Program for the next 7 days.

Start eating the simple to prepare delicious meals instead of what you’d normally eat. See your belly fat melt away until it’s totally disappeared. See how your body becomes leaner. How your stomach tightens…your thighs become firm… your hips lose their love handles.

100% Money Back Guarantee

But if you don’t lose fat within 60 days then I insist you contact me for a full unconditional refund. You don’t have to give me your reasons. Just send me an email and I’ll give you a prompt refund. I can’t be any fairer than that. You can even contact me on day 59 and still receive a full refund.

100% Money Back Guarantee

Why am I offering you such a strong guarantee? Because I’ve seen such dramatic changes for the better with my own body shape and I know my program works. And I know it will work for you. That’s as long as you’re serious about following my program.

100% Money Back Guarantee

So if I’ve got to offer you an over the top guarantee in order to persuade you to follow my program… then so be it.

That’s something I’m prepared to do. Because I know deep down how much you want to get rid of your stubborn belly fat.

So click the button below where it says Get Access Now. And take the first steps to melting your belly fat away today.

One final important point before I finish. 
 
Only you know whether you’re really serious about losing your belly fat. Only you know whether you’ve reached the stage in your life where you’re determined to have the body you’ve always wanted.

And only you know if you’re fed up looking in the mirror and seeing a bigger belly than you want staring back at you.
So I’ll leave the decision of whether you try my Flat Belly Blueprint… up to you.

It’s your life. Your health. Your future. However, starting your journey to a new belly fat free you is really easy. You’ll have everything you need to see the amazing results you want.

All you have to do is follow the simple steps in the Flat Belly Blueprint, and you can start seeing the immediate results of
healthier, gluten free living! Get Started Right Now!

Note: This is a digital download… Nothing is MAILED to you. This is an instant download you will receive a link to immediately after purchasing. Please download the 7 Day Jump Start to a computer, not a phone.

This plan was designed for women who have more than 15 lbs to lose. It will work for those who have less to lose but the loss will be more gradual (2-2.5 lbs week one). This plan is very similar to how I eat.

This is a nutrition and lifestyle plan NOT a workout plan.

This plan is designed for the WOMEN. Men, unless you are shopping for your GF or wife, then you should look Here.

The materials and content contained in this program are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. More

To Your Health and Fitness,

Natalie Jill
Licensed Sports Nutritionist
and Certified Personal Trainer

C-section to Bikini Ready “I can’t believe I am actually going to feel good about wearing my new bikini on vacation in April! Considering where I was less than a year ago! I have been following the guidelines to the 7 day Jump start for 5 weeks now. I have lost the last 12lbs from my pregnancy and I’m keeping it off! My baby is 10 months old and I am so happy! I didn’t think I would get back in shape after a difficult pregnancy, gaining almost 65lbs and emergency c-section! I have got the diet down! Thank you so much! – Courtney (Her full story HERE)

Stacie: “This before picture was taken several weeks ago when I started the 7 day Jump Start. It’s been nothing short of amazing to watch my progress as well as become a detective about my eating and what works for me. This morning when I took my after picture I could not resist piecing them together to see just how many Thousands of Words this picture speaks. Loving life, living my 40′s the way it was intended…with joy!”

Shattered bones, convenience food to Bikini Ready! “Natalie, you have been such a godsend! You program really does work and it is so easy and the best part is that I feel so much better. While it is easy to follow, you have to put in hard work and determination to be successful. You have been very supportive through my process and I could not have done this without your help, guidance and cheering on that you did for me. I know I still have a lot of work to do but by continuing to follow your program I have no doubt that I will reach my goal. Thank you a million times for being so real and inspiring !!” -Lisi

Joan: Joan followed the 7 day Jump Start Plan for 12 weeks and lost 45 pounds! “Natalie, Here is my 12 week update! I am now 180 lbs. I have lost 45 lbs. I still have 20 lbs to go. everyone that see’s me can’t believe the difference in me, every week I change.Thank you so much, you honestly have changed so much of my life in such a positive way….. I am very grateful to you and all your knowledge and Brooks (author of Every Step Counts) too.. you both really care about people!

Peggy Started the 7 day Jump Start and kept following! 21 days later look at her WAIST!”Seriously couldn’t have done it without you! I know there’s more work to be done, but I’m more motivated than ever! There’s no stopping me now!!! Thank you, thank you, thank you!!!!

Tanya’s 4 week success following the Jump Start: “So I purchased and started your 7 day jump start 4 weeks ago. These are the before and after your Jump Start!My official starting weight before you was 167 pounds. After 4 weeks, I am now down to 153!

I decided to give the “7 Day Jump Start Challenge” a try. I really liked that everyday I had a meal plan to follow and loved that I had an itemized grocery list to take with me when I went shopping.I am happy to say that I have followed the program to a ‘T’. I love the food selection you have in your menus.

To See 400+ Testimonials – Please Look HERE

Or, click HERE to get the bundle for only $67! (a $126 value)

Note: This is a digital download… Nothing is MAILED to you. This is an instant download you will receive a link to immediately after purchasing. Please download to a computer, not a phone.

This plan was designed for women who have more than 15 lbs to lose. It will work for those who have less to lose but the loss will be more gradual (2-2.5 lbs week one). This plan is very similar to how I eat.

This is a nutrition and lifestyle plan NOT a workout plan.

This plan is designed for the WOMEN. Men, unless you are shopping for your GF or wife, then you should look Here.

The materials and content contained in this program are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. More

Home | Women’s Jump Start Program | Men’s Jump Start Program | Vegan Jump Start Program
Stay Lean Smoothie & Juices | Stay Lean Recipes | Get EMI | Home Workout Book | Every Step Counts

The post Flat Belly Blueprint appeared first on Natalie Jill Fitness | OFFICIAL SITE.

What would you do if you were diagnosed with Cancer?

Seriously, take a second to think about it.  What would you do?  How would you handle it?  How would your attitude be towards beating cancer?  What would you do when even the best doctors were stumped by your rare form of cancer?

The good news is most of you reading this won’t have to experience it.  BUT, that doesn’t mean that you can’t learn from it.

I want to share with you a powerful story about beating the odds and how one person was able to overcome a rare form of cancer.

Cancer “…the best thing that ever happened to me.”

Life Deals You A Lemon…Make Lemonade

Meet Jason.

He is a client of mine that was diagnosed with an extremely rare form of cancer that had even the best doctors ‘stumped’.  You probably think he is crazy as he believes that cancer was “the best thing that ever happened to me.”

Why would anybody say that?

Because in the years before his diagnosis he was an athlete.  Always buff, Jason had the “6-pack abs” and considered himself “healthy”.  Most people on the street would have viewed him as a very ‘healthy’ individual…but on the inside, he wasn’t.

Before his diagnosis he ate like a lot of people in this country do.  He ate a lot of processed foods and things with artificial sweeteners.  He didn’t care so much about things like organic foods, hormone free, soy free, and GMOs.  He didn’t worry about things like dairy, high fructose corn syrop (HFCS), and artificial sweeteners.  He worked out, looked good, and for the most part thought he was healthy and that was what mattered.

Until his diagnosis of a rare form of cancer.

The cancer scared him, educated him, and changed him. He didn’t go the typical treatment route.  He didn’t want to be a guinea-pig.  He went back to the basics and looked at EVERYTHING he was putting in his body.

I’m not going to go into detail here.  I want you to watch the video “Beating Cancer: A Powerful Story” and hear it from him.

There are two videos.  A two minute version (top of this page) and a full 26 minute version below.  I know 26 minutes sounds like a lot, but everybody knows somebody – whether a friend or family member that has been battling cancer.  Think about that person’s life, and that maybe, just maybe the info in these videos could prolong it and make it a better life.

DISCLAIMER: I am NOT saying the above things “cause cancer” and YES I recognize that there are exceptions to everything.  I am also NOT saying that you should shun medical attention either.  What I do know is that you will never make things worse by eating healthy.  Many people get cancer for reasons we will never understand. Many find out too late and many don’t have other options outside of aggressive chemotherapy. I am just SHARING the story of my client which I found profound and made me feel good about the information I share and the habits I practice.

Now, please enjoy the video.  Leave your comments and feedback below.

Excuses or Solutions…YOU Decide!

-Natalie Jill

Beating Cancer – A Powerful Story
(FULL 26 minute version)

The post Beating Cancer – A Powerful Story appeared first on Natalie Jill Fitness | OFFICIAL SITE.

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The post 7 Days to Jump Start Your NEW Body appeared first on Natalie Jill Fitness | OFFICIAL SITE.

A year ago I was a chiseled marshmallow

Last year I was fit. Fit enough that people would ask me for nutrition and workout advice daily.  I thought I was doing pretty well until my friend Ari politely described me as sort of a chiseled marshmallow. What is a chiseled marshmallow you ask?

Well for those of you who train and eat healthy you may know what I am talking about here.  It means you have muscle, you are fit, but you have a “layer” over it. It means that with the right pose, the right lighting and the right outfit you can look extra fit but you have a layer that just won’t go away. We may not recognize ourselves as chiseled marshmallows but rather as “someone who carries extra water” or someone who “genetically has a layer”

LEFT a year ago RIGHT last week

I was eating very healthy and I was at a great “weight”

After all,  I was a size 6 and I was fitness modeling. Not too shabby and many people would love to be a size 6! However, I had a few things I had accepted about my body type and my age.

My lower back was in constant pain, my knees were starting to hurt and I accepted that “naturally lean” and “tiny” just weren’t in my cards. I was eating very clean and healthy and although I wanted to be “leaner” I was NOT open to taking “fat burners”,  going “stricter” with my diet or “adding more time” to my workouts.

Around this time I had met with my friend about co-writing a 12 week super shred program. All of my programs had been successful in helping people lose weight and keep it off, but I was getting a lot more questions about how to get “shredded” in a healthy manner.  I was in very good shape, but I was not the “shredded” proof that I needed to be…yet!

So the journey to a shredded me began…

As I preach to others you have to step out of your comfort zone if you want to see different results. You have to be open minded and SO I decided that it was MY turn to step out of MY comfort zone.

What I THOUGHT I needed to do prior to get “shredded” was no longer working for me and it was time to CHANGE it. Here are some things I had been doing and thought I had to do:

• Eat many mini meals a day (often 6-8)
• Do long drawn out cardio to burn fat
• Eat high fiber grains
• Do lots of reps with light weights
• Lots and lots of crunches.

Sound familiar?

These are ALL things I did for years and had worked to an extent for me.  Those things helped me lose 60 lbs of baby weight.  Those things got me to where I was, and I still suggest those things to people that have weight to lose. They are the FIRST steps in getting to a healthy weight and maintaining it.

However, once you get “chiseled marshmallow lean” and want to take things to the next level, you have to make some changes to get that ultra-fit and ultra-lean physique in a healthy manner.

So what has changed?

Before I get into that, let me set the tone with the results:

• 13+ lbs of fat are GONE
• My 5’2″ 123lb body is no longer a “chiseled marshmallow” it is now a lean, healthy functionally fit size 2
• I am now 110 lbs (from 123) and have gained lean mass while losing FAT.
• I have gotten stronger and much more fit.  For example, I can do almost 100 chin ups throughout my workout now!
• I am never hungry and I feel the best I have in years
• My back pain is GONE

So WHAT changed?

• I have dropped the grains. They just simply were NOT working for me anymore.  I am not low carb as I eat PLENTY of fruits and veggies and even the occasional sweet potato fries, but the grains are GONE.
• I do NOT eat 6-8 meals per day anymore. More like 3-5 meals a day and some pre & post workout WHEY with a piece of fruit.
• My dietary FAT has been raised to about 40% in my diet. I eat lot’s of healthy fats like coconut oil, nuts, and seeds.
  
• The intensity of training has gone WAY up. I do a LOT of body weight exercises (pull ups, pushups, plyos, planks, the list goes on…)
• My gym visits are SHORT, intense, to the point, and not as frequent.
• Crunches are OUT. I have not done a crunch in over 6 months and my abs are more defined then ever.
• I lift HEAVY when I lift. 70 lb sumo squats are common for me. If it is not heavy and hard I don’t bother.
• Functional training and the right muscle activation exercises are a must. I spend more time foam rolling and activating my glutes prior to my workouts and as a result my back is PAIN FREE.
• I DROPPED the “long drawn out cardio”. It is a total waste of time. You are only trading calories for calories. It makes you hungrier and is a waste of time.
• I have ADDED some supplements to my diet. More than I was using before.

I just got this new running image of myself this weekend… the one on the LEFT was taken a year ago. The one on the RIGHT last week. 13 lbs of fat is what has changed…

You have to start somewhere

Doesn’t matter where you are today with your weight loss journey, the first thing you have to do is commit to change. 

For those of you just starting your weight loss journey or getting back into shape, I highly recommend you check out my jump start programs that have helped THOUSANDS of people lose weight and change their lives.

I have a 7 day jump start for women, men, and vegans - and that is where I recommend most people to start.  Then progress to the more advanced 4 week jump start for women and men.  These lifestyle programs will get you in great shape and to a place where most people are VERY happy for many years to come!

If and when you are ready to get “shredded” and take things to the NEXT level in your fitness…time to up the INTENSITY and make several other key changes.  The pictures don’t lie, and I am a believer… To learn more about how I eat & train now and get in the best shape of YOUR life, look HERE.

And YES I am 41 (42 this summer) and YES I am a mom so please don’t say “but…”

Who else wants to GET IN SHAPE?

Excuses or Solutions…YOU Decide!

- Natalie Jill

The post He Called Me A Chiseled Marshmallow appeared first on Natalie Jill Fitness | OFFICIAL SITE.

Are you a “caffeine addict?” Do you wake up everyday craving your morning coffee?  Do you start to want it again right in the middle of the day when fatigue sets in? As time goes on, do you seem to need more and more caffeine to get the same desired effect?

If you’re a fan of caffeine and caffeinated beverages (i.e. If you’re a preferred customer at Starbucks), I’m here to tell you that it’s okay! I want to discuss the benefits of caffeine, along with some guidelines for including it in your diet. 

Note:  Before we get ahead of ourselves…I’m talking about the caffeine in coffee.  I am in no way suggesting that loading it up with creamers, sugar, or artificial sweeteners is healthy…it isn’t. Keep it simple for the healthiest cup of morning coffee!

SCORE! Increased carbohydrate metabolism?

The stimulant effects of caffeine on the CNS (central nervous system) include increased carbohydrate metabolism, increased fatty acid oxidation, decreased interstitial potassium levels in the muscles, bronchodilation, and increased epinephrine (adrenaline) levels.

This means that your body will more efficiently tap into carbohydrates for energy, you’ll burn off fat more effectively, your muscles will fatigue less quickly, you’ll have a better oxygen uptake, and you’ll experience a boost in physical energy and mental acuity.  So you can probably understand why bodybuilders happen to love caffeine as a part of their regular regimen, and frankly, I do too.

Workout Benefits?

Caffeine (in limited amounts) can be a really positive addition to your pre-workout routine. You’ll find yourself being able to perform cardio sessions with greater intensity and attention. Caffeine can naturally be found in coffee and tea, and can also be purchased in supplement forms such as pills or additives. Either options are effective (and cutting back on the coffee or tea may reduce acidity as well as staining on your teeth).  

Now it sounds like more would be better right? While the positives of caffeine are definite, they DON’T increase with increased doses.  There are also definite side effects which DO increase with increased amounts of caffeine.  What are those side effects? 

Since caffeine is a diuretic, it can cause dehydration, cramping, increased urination, headache or nausea, and GI issues. In addition, because caffeine is a stimulant, it can create an increase in blood pressure, heart palpitations, the caffeine “jitters” (anxiety, irritability, an inability to focus, restlessness, and even depression), sleeplessness (especially if consumed too late into the day) and awful heartburn.

But how much caffeine?

The key is to figure out your exact caffeine needs before the effects become negative. Two cups a day seems to be the consensus of a “safe” daily amount, but it certainly depends upon the individual. I prefer my caffeine in the form of green tea. I’m not a big coffee drinker, but I love green tea (hot or cold) and I have it before every cardio session. 

You know your caffeine intake is too high if you experience any of the negative side effects I already mentioned.  Unfortunately, you may have to deal with some caffeine withdrawal as you try to bring your daily levels down.

To help prevent withdrawal symptoms and keep your caffeine intake contributing to a positive nutrition and fitness plan, make sure that you’re drinking enough water and staying hydrated, eating 5-6 small healthy meals a day that include sufficient protein, and keeping your body moving (to naturally help fight fatigue). 

So if you’re making changes and improvements in your nutrition and fitness, don’t worry! You don’t have to give up that morning cup of Joe (but cutting back on the half & half and sugar is probably a good move)

Excuses or Solutions…YOU Decide!

-Natalie Jill

The post You Don’t Have To Give Up Your Morning Coffee appeared first on Natalie Jill Fitness | OFFICIAL SITE.

Your best you – There is ALWAYS going to be someone better than you – stronger than you – younger than you – smarter then you – more athletic then you – faster than you – more attractive than you – AND richer then you!

Did that depress you?

If it did, keep reading, because…

It doesn’t matter!

I am not going to even get into the whole “appearances are deceiving” aspect and the “nobody is perfect” topic.  Instead, let’s talk about something that DOES matter. What does matter is that YOU can ALWAYS work to be a better version of YOU and that is independent of what anyone else is doing.

Work to be your best YOU

It is impossible to try and be somebody else. It is impossible because that “somebody else” already exists. You can NEVER be somebody else no matter how hard you try. It is a waste of time wishing for that and it causes envy which is a wasted emotion.  What you can do is you can ALWAYS work to be your best you. You can always be a smarter, stronger and BETTER version of YOU.

Do you want to be a better version of you?

Decide “How BAD do you want IT?” Do you want it bad enough to do what it takes? Are you willing to put in the extra hours and go the extra mile? Do you feel you are worthy of being a better you. Decide that you want to work for it and decide that you will stop comparing yourself to others.

Understand that you will have to work for it. There is a solution for everyone if you want to find it. There is a formula for EVERYONE. It may be harder for you, it may take longer for you, and there may be more obstacles for you. That doesn’t matter because there is a formula for everyone including you!  If you want it bad enough and if you are willing to WORK for it, you CAN find a solution that will work for you!  Remember, you can ALWAYS become a better you.

Recognize that every step forward is a step in the right direction. Every step forward is STILL a step forward! Let go of the “I have to do all or nothing” and be PROUD at the strides you are making in the RIGHT direction. Instead of looking at how far you HAVE to go, look at how far you have come! Think what you can add RIGHT to your day instead of beating yourself up over what you think you did wrong.

Many people compare themselves to others when it comes losing weight, getting fit, becoming a success. Many people compare to MANY others. The problem is that all of this comparing does NOTHING to help YOU become a better you.

Say you are bummed out because your friend just ran a marathon and you feel you could never do that. Instead of being bummed out, start taking action and do what she did…go jog around the block. That action alone is a step forward in the right direction and gets you one step further to YOUR goals. Sitting there envying her and complaining about why it is “easier for her” does nothing to help you.

So instead of pondering WHY someone else has more than YOU, take the time to decide how bad you want it and decide how HARD you are willing to WORK FOR it!

Excuses or Solutions, YOU decide

-Natalie Jill

The post Stop Comparing Yourself to Others – Be Your Best YOU! appeared first on Natalie Jill Fitness | OFFICIAL SITE.

What would you do if you went to your doctor complaining of not being able to concentrate on tasks or focus on work or even reading a story? What if you mentioned that you were also experiencing anxiety, inattention, memory issues, restlessness and sleep problems, and they diagnosed you with Attention Deficit Disorder (ADD) or Attention Deficit Hyperactivity Disorder (ADHD)?  I mean, you’re a grown-up! That diagnosis is for little kids, right?!  WRONG!

According to the most recent studies, 30-70% of kids with ADD or ADHD continue having symptoms when they grow up.  Actually, many adults who were never diagnosed as children may have even more pronounced problems as adults, leading to issues at work, at home, and in personal relationships.

While kids diagnosed with ADD or ADHD usually have parents looking for solutions, adults with ADD or ADHD are left to fend for themselves, often unaware of the problem at hand. Once you have a diagnosis you have options. After doing your research and discuss your options with you doctor, you may  choose  to go down the medication path. If you are one who is looking for alternative natural remedies to help manage ADD and ADHD there are some natural options.

Dealing with ADD / ADHD – Change eating habits

Most parents dealing with kids who have ADD/ADHD report a positive change in behavior when they limit/eliminate simple carbohydrates like sugar, corn syrup, white flour, white rice, and white potatoes, refined and processed foods, and foods with chemical dyes and additives (such as asparatame, MSG, nitrites, and yellow and red artificial colors).

Think about it – if these improvements in diet and nutrition work for kids, they’ll work for adults as well! Positive behavior changes (such as a better ability to focus) have also been reported when kids and adults:

•   Increase Healthy Proteins ( lean meats )
•   Increase Complex Carbohydrates (organic fruits and vegetables)
•   Increase Omega-3 Fatty Acids (can be found naturally in foods or in supplement form)

Create daily routines

Yes, the craving is always for NEW and EXCITING adventures, possibly one right after the other, but the way to balance out this urge is to establish a set routine with regularity and structure. This is about setting regular daily goals and going through the same steps each day to accomplish them, versus getting distracted and pulled into something else.

Take it to the next level (past the “daily” time frame) and you can see how the thought process might lead to creating a Vision Board. Setting long-term goals, and the daily/weekly/monthly steps required to accomplish them is a process that absolutely brings focus and direction to anyone’s life!

RELAX and reduce over stimulation

Relaxing can be really hard to do for anyone who thrives on constant movement and stimulation as it requires eliminating outside distractions and stimulants (television, video games, phone, computer, loud music or noises, social stimulation) and practicing meditation, deep breathing, or gentle yoga in a calm and controlled environment.

This is best done after school, work, activities, events, or right before bedtime, the goal is to help the central nervous system move from a sympathetic mode (“fight or flight”) to a more restorative and healthy parasympathetic mode. For parents working with kids, technology “time-outs” are critical, especially if you sense an interruption in sleep patterns or a reduced ability to concentrate.

For adults personally dealing with ADHD, a need to constantly interact via technology needs to be addressed. It may mean setting rules for when and where mobile devices can be used, and how much television or video gaming can be allowed for oneself.

MOVE…in a positive direction

Learning how to focus on a specific goal and stick to “the plan” is important for anyone with ADD or ADHD. Remaining active is a great way to find that focus. Whether the activity is technical (i.e. rock climbing, mountain biking) or team-specific, participating in a sport or activity pushes you to remain attentive and alert on the goal at hand. And not only is it good for your mind, it’s great for your body!

Consider a caffeine boost

There are mixed opinions about the affect of caffeine on ADD and ADHD symptoms, and you have to be especially careful when considering giving caffeine to a child (check with your doctor first!). But positive results have absolutely been seen, so consider that cup of Java a health benefit and helping you gain focus and momentum!

The suggestions above are simply non-medicated options that may help improve the symptoms of ADHD. Consider them, talk with your doctor about them, and make the changes necessary to improve overall quality of life! It all starts with nutrition and works out from there – be patient and be consistent! Good luck!

Excuses or Solutions, YOU decide!

- Natalie Jill

The post Natural Remedies for ADD and ADHD appeared first on Natalie Jill Fitness | OFFICIAL SITE.

Okay, fact or fiction? Raw Organic Apple Cider Vinegar (ACV) is an amazing cure-all?

A quick search on the internet will show claims of it getting rid of lice, getting rid of warts, detoxifying the body, improving digestion, it reversing aging, and heck, even claims to  set Easter egg dye and it will clean  out of your coffee maker!  Is there something to this HYPE?

Why do health circles love apple cider vinegar and do you need “raw”?

Apple cider vinegar has always been popular in alternative health circles. Go to any health food store, and you’ll easily find apple cider vinegar pills and an assortment of apple cider vinegar products.

What is important is that you look for raw organic apple cider vinegar as it has not been pasteurized.  The pasteurization process strips the apple cider vinegar of valuable nutrients so use the cheaper pasteurized stuff to clean your iron…not your body!  Raw apple cider vinegar hasn’t been pasteurized and goes through a fermentation process that allows it to produce/retain important enzymes along with living nutrients and bacteria (the stuff you see settling at the bottom of the bottle).

Raw apple cider vinegar contains calcium, potassium, pectin, malic acid and acetic acid, and the benefits of these components includes regulating proper pH levels, cleansing the digestive system, boosting the immune system and supporting strong bones and teeth.  Additionally, I’ve put together a great list of broader benefits that can be attained from using raw apple cider vinegar.

Keep in mind that I’d never suggest just drinking vinegar outright, or directly applying it to the skin – it’s way too acidic. The main ingredient is acetic acid, which can definitely damage tooth enamel, the inside of your mouth as well as your throat and skin.

Play it safe and dilute it with water or juice, or use it in marinades and dressings with other foods. Apple cider vinegar can absolutely be used in place of any vinegar listed on my programs. You may find yourself using it in place of a lot of seasonings or toppings (as I do).

So what are the BENEFITS of Apple Cider Vinegar?

Benefit #1: Apple cider vinegar has been found to help lower glucose levels and therefore help diabetics. However vinegar contains chromium, which also affects insulin levels, so it’s incredibly important to talk to your doctor about having apple cider vinegar in your diet if you’re working on controlling your diabetes. Everything in moderation of course!

Benefit #2:  Apple cider vinegar is purported by many natural health specialists to potentially kill or slow the growth of cancer cells. This is purely hypothetical however and not based in proven clinical studies, so again, be cautious and speak with your own practitioner.  Apple cider vinegar is very inexpensive and a little goes a long why, so why not add it to your daily regimen?

Benefit #3:  Apple cider vinegar was shown to reduce cholesterol levels. I suggest take advantage of this benefit by using apple cider vinegar in salad dressings and marinades.

Benefit #4: With more controlled insulin levels and lower cholesterol levels, lower rates of heart disease have been documented. This may also be attributed to potentially lowered high blood pressure when incorporating apple cider vinegar into your diet.

Benefit #5: The most commonly known benefit of apple cider vinegar is its use in weight loss. Apple cider vinegar has been shown to reduce appetite and increase the feeling of overall fullness. I suggest diluting the vinegar with purified water and possible adding some agave nectar to make it palatable.

Did I say “weight loss?” YUP… HOWEVER, keep in mind that not changing your other habit will not help the cause. So, like any “supplement” this should be in ADDITION to healthy eating and hard work.

I know that I already mentioned that moderation is key, but as a reminder, more does not necessarily equal better. If you’ve never had raw apple cider vinegar, incorporate it into your daily diet in small amounts to start. This is a terrific and natural option for you if you want to try and lower cholesterol, control glucose and insulin levels, lower high blood pressure, and implement weight loss.

Combine a step like this with a smart exercise and overall nutrition plan , and you’ll be well on your way to feeling fit and healthy.  Apple cider vinegar is very cost effective, and you can get a gallon for about 20 bucks….and that will last a LONG time.  For lots of apple cider vinegar options, look HERE.

Excuses or Solutions…YOU Decide!

- Natalie Jill

The post Say WHAT? It cleans your coffee machine AND makes you look and feel younger? appeared first on Natalie Jill Fitness | OFFICIAL SITE.