Anytime, Anywhere 90-Second Muscle Toner & Metabolism Booster

Get a workout in 90-seconds! Fast, easy, effective way to tone muscles– strengthen you legs, abs, chest, arms and back and burn calories. It will wake up your entire body! Our first iMovie attempt– we’re working on improvement! 🙂

Love this calorie blaster–Repeat 3 times to increase the burn!

NT_Toner_Metabolism_Booster

 

Is that you we see with a six pack?! 🙂

Psst… looking for more at-home exercises?  Try these!

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

Smaller Size Bigger Life

We MUST introduce you to our unbelievable friend, Heather K. Jones. Heather is a registered dietitian (we met in college!), a wellness coach and the founder of Smaller Size Bigger Life, a super successful program designed for women who struggle with emotional eating, overeating, and body image issues.

Heather_JOnes

 

Heather has a FREE weight loss class available until May 13th and we guarantee that you’ll walk away from this class with actionable tools that you can put to use right away to release your weight loss blocks and drastically change your relationship with food and your body.

 

During this free weight loss class you’ll discover…

 

  • The biggest mistake women make when trying to lose weight
  • Why you don’t need willpower to change your eating habits
  • How to end procrastination and stop sabotaging yourself
  • The real reason diets don’t work (and what to do instead)
  • How to overcome emotional eating once and for all

 

Heather is dedicated to helping people succeed and she will help you transform your mindset about dieting to achieve weight loss freedom … no guilt, shame or self-hate required.  Click here to learn more.

 

A word from Heather…

Ya know, there’s this crazy idea in the world of weight loss that if we hate ourselves enough, torture ourselves enough, and shame and guilt ourselves enough, that somehow we’ll end up happy, thin and confident. Right?
But this is not the path to happiness.

 

Because here’s the thing: You CANNOT shame and deprive your way to a happy and healthy life. Even if you lose some weight on a restrictive diet, it doesn’t stick. And it certainly doesn’t make you feel fulfilled or free.

If there’s one thing I’ve learned working as a dietitian in the weight loss industry for the last 20 years (and overcoming my own food struggles), it’s that you cannot solve your body and weight problems with the same hateful mindset that got you here. It just doesn’t work.

Join me for this free class and discover 3 key secrets to success and happiness.

 

This is an entirely NEW way to lose weight. A kinder, saner and easier way to lose weight.

 

I’ve not only drastically changed my own life using the simple (yet seriously effective) tools I’m sharing in this free class, I’ve also helped countless clients do the same.

 

Why You Should Love Stress –from an expert

We gotta admit that as girls who likely, just like you, feel a bit overwhelmed by stress at times, we would love nothing more than to give it a firm kick in the butt so that it gets launched into the air, spirals into the atmosphere and crashes into the ocean miles away from us, never to be seen again. …aaaaah 🙂  If only!  So as you can imagine, we’ve been intrigued by the words “Why You Should Love Stress” and welcome a chance to see it in a whole new, less stressful light.

If the thought intrigues you as well, read this below from Linda Formichelli. the author of the new book How to Do It All: The Revolutionary Plan to Create a Full, Meaningful Life — While Only Occasionally Wanting to Poke Your Eyes Out With a Sharpie.

HowtoDoItAll-HighResolution(1)

 

 

By Linda Formichelli

 

My life is full to bursting. Last year, for example, I hosted three exchange students, traveled to five countries with my husband and 6-year-old, wrote a full-length book (plus 40 blog posts and a few magazine articles), ran two businesses, remodeled much of our house, entertained large groups weekly, and read 32 books.

 

Women often ask me how I get it all done without stressing out. So here’s my big secret:

 

I don’t.

 

Stress is a frequent companion of mine, and I’ve come to learn that that’s okay.

 

What’s wrong with stress?

 

According to the women’s media, stress makes us miserable, causes us to pound down gallons of cookies-and-cream ice cream, and can cause everything from heart attacks to cancer.

 

Every women’s magazine, talk show, and blog offers up tips on how to simplify our lives, avoid taking on too many projects, and turn down challenging opportunities in favor of soaking in lavender-infused baths.

 

The common refrain is that stress is something to be avoided at all costs — but just because everyone says it doesn’t mean it’s true. In fact, steering clear of stress at all costs can keep us small, and prevent us from living fulfilling, memorable lives.

 

Instead of blindly believing the party line, let’s talk about some of the surprising reasons stress is good for you:

 

  1. Stress can boost your performance.

 

It’s true that oppressive, chronic stress — like if you’re caring for a spouse with Alzheimer’s or living in a refugee camp — can make you ill. But there’s also a form of stress called acute stress, and the media tend to lump these two types together, causing us to fear both.

 

Acute stress — the kind you feel when, say, prepping for a certification exam, giving a presentation, interviewing for the job of your dreams, or standing at the starting line of a triathlon — ramps up in response to those events, and it can actually help you perform better. Then, it ramps back down during and after the anxiety-provoking event.

 

So when you ace a job interview, slay the audience with your stand-up comedy, or put on a burst of speed as you blast across a finish line, you can thank acute stress for your success.

 

  1. Stress can make you healthier.

 

A study published in the Psychological Bulletin concluded that acute, fight-or-flight-type stress actually boosts the immune system. It’s when the stress becomes chronic, the research said, that the immune system is harmed. What this means:  A temporary bump in stress caused by planning a trip, writing a novel, or starting a side business won’t kill you — and will, in fact, make you stronger.

 

  1. Stress is a sign of a full life.

 

The only way to feel zero stress is to never try, do, learn, experience, see, or create anything in your life.

 

If you’re traveling, entertaining friends in your home, performing on stage, taking a class, developing a new hobby, or doing anything else memorable and worthwhile, you will experience stress. Living a full life requires making an effort, taking risks, and accepting challenges. It’s only natural that as you do these things, your stress levels will increase at times — sometimes by a lot. That means you’re being challenged, in a good way.

 

But stress feels terrible!

 

I can’t deny that even if acute stress can help us perform better, be healthier, and live fuller lives, it often feels like…well, crap. On the upswing, acute stress boosts our energy and focus, but then we often experience a crash that leaves us wanting to sleep for three days straight.

 

The secret is to accept that acute stress can be a positive part of a fulfilling life, and then take steps to levels out the highs and lows to keep our energy and positivity flowing steadily.

 

Some things to try:

 

  • Meditate your The standard advice to sit and watch the breath is difficult for many of us. Try a free guided meditation podcast like those on TheMeditationPodcast.com or the Pzizz app.
  • Soak it out. Take a hot bath as soon as you feel that telltale tension in your shoulders, instead of waiting until you’re in full-tilt freak-out mode.
  • Write it down. Every night before bed, journal about your worries, to-dos, and fears to get them out of your brain so you can score a good night’s rest.
  • Head off illness. Down an immune-booster vitamin powder drink and go to bed early the day you sense the first signs of a cold.
  • Act early. Get a massage, even if you don’t need one to destress…yet.
  • Flip through a chapter of an inspirational book every morning.

 

Any other stress-busting tip you find in magazines or online can help, as long as you use it to level out the peaks and valleys in your anxiety levels, and not as an attempt to put the kibosh on stress altogether.

 

Bring on the stress — and live your best life.

 

Linda Formichelli is the author of the new book How to Do It All: The Revolutionary Plan to Create a Full, Meaningful Life — While Only Occasionally Wanting to Poke Your Eyes Out With a Sharpie. Go to the book website to learn more, buy your copy, and score an invite to the secret Facebook Group.

 

 

 

 

 

 

 

Rethink Your Oatmeal: Sweet & Savory

We’re huge fans of having some oatmeal for breakfast and we love this graphic to help you to flavor your breakfast to match your preferences! Although our sweet tooth leads us toward the sweet pairings  (remember our Wakeup Sunny-side Pineapple Berry Oatmeal?), these yummy savory ideas may convert us, ya never know! Well, at least for one or two mornings! 😉 Enjoy!

Rethink Oatmeal

 

Sweet and/or Savory Oatmeal | Great ways to flavor your breakfast to match your preferences | Nutritionists choice for breakfast | Filling & energizing | Americans who eat oatmeal tend to have lower waist circumferences – which has been linked to a lower risk for overweight and obesity in other research | @Quaker

The Nutrition Twins partnered with Quaker to help spread the oatmeal love 🙂

Flat Belly Tips While On Vacation – Bloat-Free & Confident (&Stay That Way!)

PART II Tips while ON vacation:

As registered dietitians and personal trainers we find that we get a lot of questions about tips for getting a flat belly when people are heading off for vacation.  We completely get it –and relate to not wanting to look bloated when arriving at your destination–whether you’re stepping into a bathing suit, a dress, or any outfit, you want to look and feel your best!  So if anything related to your tummy causes you angst before your vacay, believe us, you’re not alone–and we can help!

We think you’ll appreciate our client “Suzi’s” struggle:

Suzi came through our door right before spring break, panicking and telling us, “I bloat on the plane—my entire body swells up– and I’m so constipated when I arrive at my destination that I look six months pregnant! And it puts so much pressure on me because I’m heading off to my vacation when I’ve only partially met my weight loss goals and I know that on top of it all I’ll be fighting this extra bloat! I’m petrified to  arrive feeling so lousy and out of shape and like all the hard work I did to prepare for this trip was in vain. What can I do to look and feel better? Help!”

Oh, hang in there Suzy! We can help!

Can you relate to Suzi? We certainly can! Years ago, before getting our nutrition education and before working with so many great clients, we ended up looking and feeling like a mess when we arrived at our beach destination vacation in Florida! What a disaster!  For what to do before you go, check out Part 1

 

Once you arrive at your destination, Do This:

 

4. Do some form of cardio for at least 15 minutes while sipping on lemon water.
Exercise and water both get your intestinal tract going to get things moving out of your colon—and they will work in tandem with those on-the-plane veggies to prevent constipation and the gut bulges that come with it! The water and lemon help to restore normal hydration status, as the potassium in the lemon flushes bloat and the water also flushes bloat from sodium as well as the excess water that the sodium holds on to. You’ll get rid of the little layer of “puff” right beneath your skin as you sweat out a little salt.

 

5 . Unpack your bags as soon as you can so you can clear your mind and prepare to have fun and relax on your trip (and burn a few extra calories while you’re at it). Do 50 jumping jacks and wall squats to keep your mind and body on the healthy track.

 

6. Sip on green tea. It contains the amino acid theanine which brings on a mental calmness, yet alertness which will make it easier for you to relax and enjoy your vacation. You’ll feel healthy and good about yourself. Plus, green tea will flood your body with antioxidants and mop up some of the free radicals circulating in your body, which can be especially helpful if you had a lot of stress before you left for your vacay or if you were breathing too much jet fuel on the runway. (Simply pack a tea bag in your luggage and get a cup of hot water at the hotel, voila!)

Skinny_Green_Tea_Lemonade

7. Pack THIS (below suggestion) so you can skip the bloating, constipating carbs at dinner: All that extra bread (& butta’ too) and all those refined carbs that you may be tempted to go for while dining out on vacations are constipating–and they typically contribute to excess calorie intake that can lead to weight gain and make you feel heavy.  Plus, the carbohydrates also result in extra water in the body since carbohydrates are stored in your muscles as energy (a.k.a. glycogen).  This typically isn’t a bad thing!–but for each pound of glycogen, you store three pounds of water—so you may notice that you feel water-logged.  But on top of that you’ll be constipated and bloated! Simply add more veggies to your meals, cut back on bread portions, etc., and pack something like Fiber d’lish Bars in your bags when you travel (we do this & so do our clients)–this way we pass on the carbs at the meal, and come back to eat this quality carb (whole-grain) bar that’s got 13 grams of fiber to flush waste from your colon.  This way we get our sweet carbs and our waistline too! 😉 (Any whole grain, fiber packed bar with at least 8 grams of fiber and 100-150 calories will do the trick and stave off all the carbs and excess restaurant calories.)Fiber delish gnu bars

 

During the rest of your trip, Do This:
8. Eat a breakfast that is high in fiber and protein. It will set you on the healthy-track for the entire day, and you’ll immediately feel great both mentally and physically. The fiber will help you to feel satisfied by filling up your stomach and assisting your digestive tract in making sure everything keeps moving along to prevent constipation and bloat while the protein will keep you satiated. Stay away from super heavy breakfasts that will weigh you down and make you feel heavy. Try a Greek yogurt, a piece of fruit and a tablespoon of chia seeds or a hard-boiled egg with a small portion of oatmeal with a few slivered almonds and berries.  This satisfying weight loss breakfast is pretty easy to order anywhere, just ask that they don’t use oil or butter in the pan.  Ask them to spritz it with oil if they must.
9. Wake up and immediately drink 16 ounces (or more of water) and avoid surprising bloaters.
See step 1 for why this works!  Also avoid surprising bloat promoters like chewing gum and sipping through a straw that can cause belly bloat by drawing excess air into your stomach. Carbonated beverages also leave your stomach full of gas.

 

10. And follow these tips as much as possible–including trying this drink if you can–at least when you get back!

Apple_Spinach_Green_Smoothie

Flat Belly Tips for Your Vacation & How to Arrive Bloat-Free & Confident (&Stay That Way!)

As registered dietitians and personal trainers we find that we get a lot of questions about tips for getting a flat belly when people are heading off for vacation.  We completely get it –and relate to not wanting to look bloated when arriving at your destination–whether you’re stepping into a bathing suit, a dress, or any outfit, you want to look and feel your best!  So if anything related to your tummy causes you angst before your vacay, believe us, you’re not alone–and we can help!

We think you’ll appreciate our client “Suzi’s” struggle:

Suzi came through our door right before spring break, panicking and telling us, “I bloat on the plane—my entire body swells up– and I’m so constipated when I arrive at my destination that I look six months pregnant! And it puts so much pressure on me because I’m heading off to my vacation when I’ve only partially met my weight loss goals and I know that on top of it all I’ll be fighting this extra bloat! I’m petrified to  arrive feeling so lousy and out of shape and like all the hard work I did to prepare for this trip was in vain. What can I do to look and feel better? Help!”

 

Oh, hang in there Suzy! We can help!

 

Can you relate to Suzi? We certainly can! Years ago, before getting our nutrition education and before working with so many great clients, we ended up looking and feeling like a mess when we arrived at our beach destination vacation in Florida! What a disaster!

 

Since so many of you have written to us and asked for help with this, we thought the best way to help you would be to share some of the tips we shared with Suzi and with many of our clients.  You may have heard some of this before, but now you’ll know why they are “must-do’s!”  So here you go!

 

Headed on a plane or road trip? Do This (days leading up to the trip and during your travel):

  1.  Water, water and more water. Water not only will keep you hydrated, stave off dehydration headaches, moisturize sullen and dry looking skin and eyes, prevent mistaking hunger for thirst, but it also will help to flush sodium and other bloating culprits out of your body so you can arrive feeling bloat free. It also helps push waste out of your colon for an even flatter belly. Sip water before you leave for your travels and continuously during your travels. Skip sodium packed tomato juice and bloating soda and seltzer (the carbonation puts excess gas and bubbles in your stomach– -and no one wants that!  And before you leave, we highly recommend sipping one of these “flushing” drinks between meals (or with them too) to keep your mind and body on the healthy track:

Cool Citrus Cucumber Detox

Apple Cider Vinegar & Lime “Detox” Drink

Cucumber Blueberry Water Flush

Lemon Ginger Detox drink

Mixed Citrus Ginger Flush

Spicy_Metabolism_drink_booster1

 

2. Go to town on veggies— fill half your plate with them for the days leading up to when you leave so that you’ll have less room for the heavier stuff (carbs and protein)– this will help you to shed some belly fat.  When you travel, do whatever it takes to stock your carry-on with vegetables so you can munch on them on the plane. If you’re unable to stop before the airport to get veggies at a local grocery, deli or bodega (or even drugstore, as many now have veggies!), then load up on salads and veggie crudité at the airport deli or restaurant. Vegetables are packed with water, so they’ll help you to stay hydrated, plus they’re packed with fiber to get your digestive tract moving, pushing out wastes, salt and toxins from your colon along with unsightly belly bulges from all-to-familiar travel constipation. Plus, you’ll automatically feel healthier and immediately get your mind and body back on the healthy track knowing that you’re loading up on antioxidant-rich, super low calorie fare instead of typical fatty fare that is associated with travel.

When you’re home try these veggie recipes

Colorful Detox Salad

Roasted Detoxifying Veggies

Caramelized Cauliflower with Olive Oil and Lemon Juice

Roasted_cauliflower-colander

 

3. Zip up Your Abs– We rely on this and it truly makes a huge flat-belly difference!  For the days leading up to your trip before you leave and when you’re sitting on the plane, activate your abs by squeezing them in tight and pulling them back against your spine as you exhale. Think of zipping your abs together by using your muscles to contract your abs by pulling in from the center—think about pulling everything in from a vertical line from your belly button and up to between your breastbone and pulling everything in and back towards your spine. Think zipping together. Hold for a count of 10 as you continue to exhale. Slowly release and repeat for 10 reps at least three times throughout your flight, but ideally as much as possible. Not only will this create good posture, it will also wake up the ab muscles and make it easier to keep your abs in, preventing them from looking bloated. Also, breathing out and pushing air out of the stomach while pulling the muscles in tight helps to flatten your stomach, so you’ll be a step ahead of the game.” Bonus: Your abs will be warmed up for when you’re at your destination and need to keep your abs tight! 😉  You can see the video for an example here in this post.
4.  As you’re sitting on the plane do toe taps. It’s easy and painless—you don’t even have to stand up—but it gets the blood circulating in your legs and wakes up your whole body. And it helps to prevent swollen legs and ankles. It interestingly can also prevent blood clots, which surprisingly can happen at any age after sitting too long. Better yet, walk to the back of the plane and do calf raises—this works even better for pumping the blood through the legs and also strengthens the calves. The shapelier the calves are, the better the rest of the legs look! 🙂

 

Once you arrive at your destination, Do This: