Building A Six-Pack on a 60-plus bod

SF_Deb in brown bikinivertica croppedl
Me at 62, after a 12-week program to get this six-pack!

So, now you probably want to know what I did for 12 weeks to get to this shape?  Here it is, the fool-proof program to building your six-pack on a 60-plus body.  However, there is one caveat:  you have to be within 6 lbs of your ideal weight, and at approximately 24% body-fat or less.  Sorry, that is what is going to take.  I started there and ended at 21% body-fat, and at my ideal weight.  At 5’6″, I weighed in at 138 lbs when this was taken.  To get these abs, I literally had to live for 12 weeks like a fitness model competitor.  It is actually fun, and very challenging!  I did not do all the lower-body work a fitness model would do, as I did it mostly at-home, without machines or heavy lifting.  I have some videos for this on my YouTube channel as well:  http://bit.ly/1ScwzZm.  The reason I am sharing this is I am getting lots of requests for creating these abs from folks who have read my book or run into me on a daily basis.

There are four pieces to the puzzle of building this six-pack:  Diet, Supplements, Exercise and Sleep.  I will tell you my program for each, and, if you want to learn how to adapt it for your own needs, just go to my contact page and we can talk!

DIET:  Total Paleo –  no sugar, dairy, grains, alcohol, for 12 weeks…..At least 80 ounces of water a day, no juice.  One or two pieces of whole fruit a day.  A bit of dried fruit with nuts or nutrition bars for snacks.  Plant-based protein smoothies and green smoothies, daily. I did get to eat a bit of dark chocolate, every day.

I ate lean protein — fish, turkey, chicken, some beef, tons of veggies, healthy fats (avocados, olive oil, walnuts), no grains, and no dairy.  This pulled off the layers of fat and I could get the muscle definition you see here.

SUPPLEMENTS:  My USANA HealthPak (Vitamins, Minerals, Calcium, Fish-Oil, Grapeseed, Glucosamine, Turmeric, Milk-Thistle) — get your personalized pack at:  www.energyunlimited.usana.com — just take the Free True Health Assessment — you will get three reports and I can help you choose the best program and biggest bang for your buck!

EXERCISE:  30 minutes of cardio a day and 20 minutes of abs, plus 5 minutes on my mini-rebounder, plus some time upside down on my back with weights and doing crunches hanging like a bat.  8 minutes of Total Gym exercise a day.  You can see the ab routine at my YouTube channel — Sexy Lean and Strong —  http://bit.ly/1ScwzZm.   You have to work all parts of the abs, every day, for this to work.  Plus the planks — daily planks!!!  At least 45 seconds, working up to 90 seconds.  Plus push-ups (for arms and upper body strength and tone.)

SLEEP:  Minimum of seven hours a night, preferably eight.  I use a sleep supplement — melatonin — to make sure I get it.  Mine is Pure Rest, from USANA. (order at:  www.energyunlimited.usana.com)

Today, I choose to have some dairy, grains and a bit of sweets.  This has caused me to put back on about 5 lbs and about 2″ on the belly.  But, the good news is I just need a few weeks to get this six-pack back!

If you want to build your own six-pack, I will be glad to help you design your best program!

 

 

How to Pre-Order the Book

The book, “Sexy, Lean and Strong After 50” is available on Amazon Kindle for pre-order.  Release date is set for November 27.  Please use this link to pre-order:  http://www.amazon.com/dp/B018CX2YP0

It would be great if you can submit a review by December 3, in time for the actual release!

Happy Thanksgiving, everyone!  May your day be filled with love, family and wonderful food.

Exposing Dangers of Crazy Weight-Loss Supplements

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Beware of Crazy Weight Loss Supplements – There May be Danger in those “Quick-Fixes”

It is coming up on the New Year – when lots of people decide it is time to lose weight.   There are so many products out there that claim they will help you lose weight and burn or block fat. Some of them work for the short-term, but what do they do to your body and how long can you use them? And why would you take a risk of some health issue due to their use?

In pursuit of a quick-fix, you can mess your body up pretty badly. Buying products off of commercials and infomercials can be a huge health hazard. One of my clients is a woman who purchased some weight-loss vitamins off a television commercial. They caused kidney failure. She now has one of her sister’s kidneys and is on a very restricted diet. And the meds she needs to use have caused her to put on over eighty pounds in two years. All because she wanted a quick-fix!

In a report from Consumer Labs, June 7, 2014, reviewing weight loss supplements, they list the various ingredients being used by quick weight-loss product companies. These are:

Bitter orange, calcium, chitosan, ephedra, green tea, 7-keto DHEA, hydroxycitric acid (HCA), green coffee bean extracts, hoodia, pyruvate and L-carnitine, chromium, raspberry ketones, herbal stimulant blends, conjugated linoleic acid (CLA) supplements. What concerns me is not only the unregulated manufacture but the potential side-effects:

Specifically — Increase in blood pressure – in some products up to 11.8! Here are some of the readings:

(Zantrex – 11.8; Xenadrine EFX – 11.4; Solaray – 10.5; Metabolift – 8.4) — https://www.consumerlab.com/reviews/weight_loss_supplements_7-keto-dhea/WeightLoss/

Other products will increase heart rate or produce abnormal heart rhythms

Side effects shared by the above four products include: Nausea, insomnia , skin flushing, headache, frequent urination, loss of appetite, indigestion, tremors, anxiety.

So you risk a lot and they don’t even work that well!

You can use something that will jump-start your weight-loss – Cleanses, Fasts, Juicing, Dieting — when you know it is safe and properly-manufactured. Some of these you only want to do for a few days to a few weeks. What you do not want to do is put potentially harmful products in your body just because you don’t want to make the changes necessary to release weight safely and naturally.

My Recommendations for Quick and Steady Weight-Loss

Remember, the rule-of-thumb is 1.5 to 2 lbs. of weight-loss per week.  This allows your skin to draw back in and not sag, and makes sure you have enough energy. You can do a jump-start Cleanse* or Fast or Juicing and take off 5 lbs in 5 days, even up to 8, without damaging your body. You just have to be able to incorporate healthy eating and exercise and enough water. I also have folks use a multi-vitamin/chelated mineral system that is safe and approved by ConsumerLabs to make sure they get all necessary nutrients. I market one that I trust and you can get it at: www.energyunlimited.usana.com. It is called the Essentials and they will help curb cravings as you are getting the right nutrition while you are changing your eating habits. When you have all the right vitamins and minerals, the body relaxes, releases inflammation, fat and toxins. Staying properly-nutriented is the best way to stay Lean and Strong!

You really do not want to risk your health to any of these unapproved products. Honor the natural systems of your body and give it what it needs, every day. Your heart, mind, muscles and skin will be so happy if you do! And the fat will come off!

If you want to put together a safe, effective program that your body will respond to, drop me a line at: deb@energyunlimited.biz and we can get you going. Or, go to: www.sexyleanandstrong.com to sign up for a Complimentary Breakthrough Health Assessment and your personalized program for losing weight.

*My favorite and effective 5-Day Cleanse is USANA’s RESET. It is safe, mild and most of my clients lose 5 lbs in 5 days and get rid of carb and sugar cravings. www.energyunlimited.usana.com to order. Have it in time for your New Year weight-loss jump-start.

Take care and Happy Holidays!

Be Sexy, Lean and Strong at Any Age!

Why Your Body Is MAD and What to Do About It

guy grabbing stomach  I introduced you to my Three Stages of the Mad Body in the last blog. Now I want to tell you why your body is mad at you and what you can do about it. The Mad Body occurs when you are out-of-balance – chemically, nutritionally, emotionally or hormonally. It happens to men and women. It happens to all ages. When we let it go too long, our body moves into a state of “Silent Inflammation”.   There are not really medical tests for this condition, it is pre-disease markers. My non-scientific term is “You feel crappy and you have a pooch-y belly.”

REVERSING STAGE 1The Upset Body.  Stage 1 is the easiest and quickest to reverse. This is the one where you have mild disturbances – in sleep, digestion, elimination, and maybe have about 5 to 15 extra pounds, usually carried in the tummy. You get tired mid-day and need a pick-me-up – sugar or caffeine. You are feeling stressed but you think you have it under control. Your body knows better. What can you do about it?

Step 1 – Check-in and accept that your body is trying to tell you something. Do not dismiss the aches, pains, gas, bloating, headaches, restless nights, weight-gain.

Step 2 — Start keeping a food journal and figure out if certain foods are triggering the reactions.

Step 3 — Make sure you are keeping caffeine to no more than two cups a day and before 2 p.m.

Step 4 – Make sure you are getting 45 minutes of exercise five days a week, minimum.

Step 5 – Drink half your weight in ounces of water a day.

Step 6 –Eat a healthy breakfast within one hour of rising – containing protein, fiber, fruit. Eat at least a small meal or snack every 3 to 4 hours. Cut back on sugar and processed foods.  (No bagels, muffins or breads if you can.)

Step 7 – Cut back on starches and high-fat dairy, eat more vegetables – at least two servings a day

Step 8 – Get at least 7 to 8 hours a night. Stop eating 3 hours before going to bed.

Step 9 – Get on a good multi-vitamin/mineral supplement program. Add Omega-3s.

Step 10 — Stay positive and don’t beat yourself up if you blow it and don’t eat right or get exercise.  Just do it right the next day!

Do this for one month and you should see the weight come down (5 lbs a month is a good target) and your energy levels go up. Seems simple, right? But most wait until they hit Stage 2 or 3.  Yet, you can help your body start recovering in just three days of eating clean and green — no sugar and processed foods and tons of fresh produce.  So why not give it a try?

REVERSING STAGE 2The Mad Body.  This stage takes longer. The body has been inflamed for a while, and more things are out-of-balance.  There are noticeable digestion issues, food allergies or sensitivities, weight gain over 20 lbs, lack of energy, needing caffeine and sugar to keep going, food cravings, aches and pains.

You are going to need anywhere from 3 to 6 months to get back in balance and drop the 20 to 30 lbs you have put on.  You will need to follow the above list and I recommend you add a green juice or smoothie at least once a day, in place of a meal.  It should have a protein source (around 15 to 20 grams), some live, green leafy vegetables such as spinach, chard, kale, the juice of 1/2 a lemon or lime, an apple or pear or pineapple.  You can use frozen versions if these are not readily available fresh.  Ideal is to use locally-source vegetables and fruit in season.  There is a great Green Smoothie recipe book, “Essential Green Smoothies”, at:  http://www.consciouslyraw.com.  Written by Madeline Eyer, a raw food chef, it has some amazingly delicious and invigorating recipes.

You may want to add some natural anti-inflammatories, such as grapeseed extract, and some liver support — milk thistle and alpha-lipoic acid, probiotics and some Omega-3s — walnuts and pumpkin seeds or a supplement.  I have my favorite source for dietary supplements, through USANA.  They are super-safe, bio-available and guaranteed for purity and potency.  My clients get amazing results with this program.

If you stick with it you will see results in a few weeks and the weight will begin to drop-off around week 2.  You can do a cleanse to speed up the process.

REVERSING STAGE 3The Open Revolt Body.  You have been diagnosed with a disease — arthritis, cancer, diabetes, high blood pressure, high cholesterol.  You may be on medications or recovering from surgery or treatments.  You are listless, cannot exercise, barely able to get through the day.  You feel like everything is shutting-down.  You have gained over 50 pounds and it feels like this is how you are going to be the rest of your life.

This phase is harder and will take longer — 6 to 9 months — but you absolutely can get results.  You cannot stop any medication during this cycle.  Ideal is to check-in with your doctor, get your blood and sugar and cholesterol readings and then begin the Get Your Body Happy Program.  I like to start people in this stage a bit slower than Stage 1 and 2.  Their bodies have been out-of-whack for so long, or they have been through surgery, injury, radiation or chemo-therapy, and they need to think about their body as being a “baby’s body” — needing some coddling and extra care. We start with pre-phase I — my “Strengthen, Repair and Prepare program.

Here is where we just focus on adding some healthy habits, plus the vitamins/minerals, probiotics, liver support,Omega-3s and natural anti-inflammatories.  This goes on for about 2 weeks, and then we begin the healthy foods.  The goal is to crowd-out the bad habits and food-cravings by replacing them with delicious, healthy alternatives which will allow the body to reduce inflammation and begin to restore and repair.

It takes awhile  The body knows inherently what will help it, but, the cravings can overpower and the hormones can stop working right, so it all takes some chemical changes to get the right results.  Every body is different and some react quickly and some take weeks or even months.  But they all benefit and they will see results.

Again, I would love to help you no matter what phase you find yourself in.  Let’s talk!  Especially after Thanksgiving and before Christmas, it would be good to identify your triggers and cravings and help you add in some more healthy approaches.  You can reach me at: deb@energyunlimited.biz and http://www.sexyleanandstrong.com.

Have a Great Holiday!

Take Care and Stay Lean and Strong!

Visit to Sanoviv — Holistic Hospital and Spa

woman stretching on rockI just got back from an amazing place — Sanoviv Medical Institute — part holistic healing hospital, part elegant spa, part fat-farm. Sanoviv can literally take a toxic body and change it to a healthy one in a few days! I experienced my first colon hydrotherapy, sacro-cranial massage, Laughter Yoga for healing, and new, cutting-edge nutrition and detox techniques that are based on true science, not just some fad diet pumped-up in a magazine. My metabolism was tested and typed. I found out that I am super-healthy, by Sanoviv standards, with an almost perfect metabolism. The microscopic blood analysis — living and dried, showed a bit of trouble with allergies and digestion, which tracks with my own experience. They told me I was on the right track and to keep doing what I do, with just some fine-tuning for liver support and more probiotics.

Now I am living by their regime: warm water with juice from half a lemon and cayenne first thing in the morning, then a healthy breakfast, minimal fruit, green juice from veggies, plus healthy meals with lots of raw veggies and sprouts. Fish and chicken but only wild-caught or free-range. I found out veggies are better for me than lettuce and some of my favorite night-shade veggies need to be consumed less (eggplant, tomatoes). My supplement routine was affirmed as being right on-target! Except my blood-pressure was low and now I only need to take one BiOmega a day, versus two. (Bi-Omega is a pure fish-oil capsule from USANA.)

Sanoviv is located in Baja California, in Ciudad Nacional, right on the ocean. The location was chosen by Sanoviv’s founder, Dr. Myron Wentz, for the pure air, and the energy vortex recognized by NASA. Shamans used the beach below Sanoviv for their ceremonies. The energy there was palpable. I really felt as though I were not in this world — as though I were someplace so special and serene that the trials and tribulations of the day-to-day world had all been left behind. The staff is unfailing welcoming and accommodating. The views are magnificent and I could live in the pools!

Doctors from around the world send their desperate cases of cancer, multiple sclerosis, and undiagnosed diseases to Sanoviv. They assign a team of medical staff, including a psychiatrist, dentist, fitness professional, chiropractor and several doctors, to each case. Every possible diagnostic tool is employed and many patients told me that root causes were uncovered, after they had spent years undiagnosed and seeing multiple specialists, all with differing opinions. Sanoviv performs the tests, then gathers the team to review and interpret. A treatment protocol is reached. Most patients were taking not only very special supplements, but many were on the foundation of USANA supplements — the same ones I have been taking for eleven years. I saw people who were barely existing become animated and the color return to their cheeks, after their first two weeks there. By the third week, they were already on the mend.

It was hard to return to the “real world” where I have to deal with the temptation of grocery store shelves. At Sanoviv, you are fed the healthiest food, loving prepared, in just the right amount and form, all organic and all pure. I lost four pounds in six days, felt great, and slept like a log. Luckily, I have learned the difference between the so-so food and the best food, and I do not want to settle for less than the best any more!

Sanoviv offers a Certificate in Nutrition and Health Advisor, which I have now obtained. If you would like more information, please let me know. And, remember: You Can Be Lean and Strong at Any Age!
Original Mansion              Infinity Poolleft view

Becoming and Staying Strong through Adversity

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Step 1 – Caring for our Body and Pushing Past Our Limits

Ten years ago in 2003 I was sad, fat and unhealthy, and going through a really bad year.  I was separated from my husband of 28 years, my son was having big troubles with the law and drugs and I was without a job, living on my savings.  I was 50 and did not know what I was going to do.

The first thing I learned was we have to get up every day.  We have to get our body working – with some exercise.  We have to take in the right nourishment, nourishment that will help our mind and body to perform even when our heart is breaking.

There are some tricks to staying positive in the face of so much adversity.  One I used, and use today, is to stand in front of the mirror, with a loving smile and say:  “I am beautiful, I am loving, I am lovable and I am worthy of love.”  This allowed me to feel that there would someday be someone else in my life to give all my love and passion to.

I also decided that I would get in the best shape of my life and make my ex-husband drool!  I did!  I quit eating junk food, soothing my sadness with Ben & Jerry’s and chips, and moved to healthy protein shakes, veggies, fish and chicken.  I ate very little sweets, gave up dairy and especially my beloved cheese.    I started taking my supplements every day, morning and night and added fish-oil fatty-acids, fiber and everything USANA’s scientists recommended.  (www.energyunlimited.usana.com).  I rode my bike, swam and ran with my dog.  I joined a gym and hired a trainer.

I lost 24 lbs in three months.  I got off my anti-depressant.  I cleared up my skin.  I dated some great guys and learned I was beautiful, loving, lovable and worthy of love.  I learned life does not end with divorce.  Later that year, when my son passed away in October, I almost collapsed, but, I kept going. I stayed off anti-depressants and doubled my fish-oil capsules (which are natural anti-depressants).

I honor his memory by speaking to youth groups about breaking through addictions with exercise and nutrition.

If you are in a bad place and feel trapped, make sure you are taking care of your body.  This will give you the strength to Be Lean and Strong and overcome all adversity.  In my next post I will talk about Step 2 in Staying Strong in the Face of Adversity — the Support of Friends.

Love,

Deb Dutcher, Energy Unlimited Coach