The next NutriBullet Detox starts November 7th! Look and feel fab by Thanksgiving!

The next NutriBullet Detox starts November 7th, 2013. 
If you’re ready to get your body back on track, then join our 21-Day Nutribullet Detox. You can participate remotely or you can opt to take indoor or outdoor boot camp classes in addition to your Detox program. It ends right before Thanksgiving – just in time to look and feel amazing when you meet your family. Past participants have lost up to 20 lbs in 3 weeks, and up to 5% body fat loss. That’s a lot when you look at this:

See the pounds dropped in May!

The April/May Slim & Strong Session was incredibly successful. Participants really put their mind to eating clean and attending the 12 workouts. The results show the effort and dedication.

Here are the winners of the AM session. The winner is always determined by most body fat lost AND muscle gained.

1st: Helen
Weight loss: 6.2 lbs
Body fat lost: 4.3%
1.8 pounds of muscle gained
8 pounds of pure fat lost

2nd: Blake
Weight gained: 3.2 lbs
Body fat lost: 3%
Muscle gained: 7.2 lbs
4 lbs of pure fat lost

3rd: Amy L. 
Weight lost: 3 lbs
Body fat lost: 3%
1. 6 lbs of muscle gained
4.6 lbs of pure fat lost

Here are the winners of the PM session: 

1st: Lorraine
Weight loss: 5.4 lbs
Body fat loss: 3%
Muscle gained: 2.7 lbs
8.1 lbs of pure fat lost

2nd: Kristen
Weight loss: 2.2 lbs
Body fat loss: 2.8%
2.6 lbs of muscle gained
4.8 lbs of pure fat lost

3rd: Becca
Weight loss: 4 lbs
Body fat loss: 2.9%
1 pound of muscle gained
5 lbs of pure fat lost

There have never been so many participants that lost more than 2% body fat in a month, so you guys keep rocking on! Congratulations to getting closer to having the body that makes you happy!

Ready to change your body for good? Join us! The June/July session starts soon:

June AM Session: 
Meets Mondays/Wednesdays/Fridays at 6.30pm at Complete Body & Spa, 301 E. 57th Street (2nd Ave)
12 sessions, $350

June PM Session: 
Meets Mondays/Thursdays at 6.30pm at Stepping Out Studios, 37 W. 26th Street (between Broadway and 6th Ave).
9 sessions, $270
Sign up here

4 Tips to Lose Fat & Gain Muscle

Ariane ,

When you have a moment (ha!), can you please peek at my food diary and tell me if I’m on the right track… 

I seem not to be able to figure out the trick on how to gain muscle (lost muscle my first Slim and Strong AND on the 21-Day Detox Challenge with you)…  if there’s anything obvious you see that I’m missing or overdoing, please let me know.  I am early enough into the process to be able to make a noticeable change by the time this April/May Slim & Strong session ends in 3 weeks.

Appreciate your time…Have a great day and a great weekend!
Donna

4/23/13

8am: Cranberry water with 1 tsp ground flax seed

9:30am:1 decaf americano with 1 oz of half / half

10am: 2 soft boiled eggs with spinach, 1 tsp plain yogurt, mustard

10:40am:  10 almonds

12noon:  ground turkey with tomatoes, spinach, cauliflower, a little plain yogurt

2:30pm:  Quest Protein Bar

3pm:  1 cup yogi detox fasting tea

8pm:  4oz chicken and 1 cup of broccoli, a tsp olive oil and garlic

4/24/13

8am:  Cran water with 1 tsp ground flax seed

9:30am:1 decaf americano with 1 oz of half / half

10:30am: 2 soft boiled eggs with spinach, 1 tsp plain yogurt, mustard

12noon: 4oz ground turkey with tomatoes, 1 TBS plain yogurt, 1 cup cauliflower

2:30pm:  4oz plain yogurt, ½ banana, 10 almonds

830pm:  Quest Protein Bar

 

 

source: http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

Donna,

It’s not surprising you’re losing muscle mass. You are simply not eating enough. A significant calorie deficit results in weight loss, yes, but if you skimp on protein, you lose muscle mass. If you skimp on good carbs, you can lose both body fat and muscle. What you lose depends on a few factors:

  • how active you are (cardio burns muscle mass if overdone)
  • how you space out your meals (going many hours without eating promotes muscle loss)
  • how much you strength train (it’s key while losing weight to keep the muscle on your body and promote fat loss)
  • your existing muscle mass and your metabolism (the more muscle you have, the more calories you burn, the faster you lose fat

I see a few things you are doing right now that promote muscle loss:

* You need to eat more calories overall – from good carbs and protein. Let’s just take the first day you sent me. You are not eating any calories until 10am. At that point you have been awake for at least 3 hours. Your blood sugar is low when you wake up after a night of fasting and needs to be balanced. However, you wait until 10am to eat some protein and at that time your blood sugar is even lower than when you woke up. The little bit of sugar in your cranberry juice and coffee raise your blood sugar a little bit, but definitely not enough to get it balanced. Remember that sugar raises it quickly and then crashes again.


* Eat a balanced breakfast of protein and veggies – omelettes, fritattas, a cup of oatmeal with a protein shake, cottage cheese with berries…. Just a few ideas.

Your breakfast of two eggs with a little yogurt and spinach adds up to about 15g of protein and no more than 10g of carbs. By far not enough to balance your blood sugar because you need about 20g of protein (add another egg) and about 30g of carbs (load up on veggies). Keep in mind that you have gone without protein for about 14 hours at that point and your muscles will go into a catabolic state (breakdown) if you don’t feed them regularly. The less muscle you have, the slower your metabolism, and the flabbier you get. 

Eating most of your calories in the first part of the day will fuel you, fill you up and ensures you don’t get ravenous in the second part of the day. You’re much better off eating an omelette with loads of veggies or a fritatta or oatmeal with a protein shake or Greek yogurt than having nothing for the first 3-4 hours per day. Breakfast is the most important meal of the day and sets the tone for the rest of the day. Not eating for hours after getting up will backfire later on. 

* Eat more frequent meals

Don’t let so much time go by in the afternoon without eating. You have a snack at 2.30pm and then nothing until 8pm. That’s 5.5 hours without food. By the time you eat dinner, your blood sugar level is very low and it’s hard to recover it. Plus, you’re barely eating any carbs at dinner. One cup of broccoli for dinner is just 6 grams of carbs (4 grams if you deduct the fiber, which doesn’t impact your blood sugar). You need to have about 5 cups of broccoli to balance your blood sugar. Non-starchy veggies are a freebie. You can eat endless amounts without overdoing it. Fiber is key, as are the nutrients in these veggies, so load up!

* Balance your carbs

I’m estimating you’re eating no more than about 40 g of carbs right now, which is way too low for you. That’s almost an Atkins Diet approach where you stick to below 30grams in the first couple weeks. While this is effective in helping you lose fat short term, it’s absolutely no sane way of finding balance, Nor will it help you lose weight in the long run. Eventually you’ll cave into the next high carb food and binge because you’re so deprived. End result: you’re putting on weight faster than before. Plus, you don’t want to lose energy to do your workouts because they are necessary to increase your metabolism and to build muscle mass (and keep your sanity). Eat at least 100g of carbs per day or else you’ll risk losing muscle and your workout intensity will suffer. Aim to stay below 150g per day. 


Your dinners are so small that your blood sugar will definitely drop during the night, which will make you wake up feeling sluggish and tired and leaves you with little energy to do your workout. Finding the right carbohydrate balance is one of the hardest things to accomplish but it can be done if you focus on eating as many veggies as you can.

Focusing on just these three steps will make a big difference in your body composition. You’re at 29.5% body fat right now and your goal is to get below 24%. You will be able to gain muscle with consistent balanced eating, while allowing your body to lose any excess body fat. So, more veggies, spread out your protein throughout the day, eat more frequently, snack in the afternoon and start your day with a great breakfast.

Ariane