A recent Today show interviewing JM, just one week ago!...very helpful reinforcement for all the new-bees out there!

http://www.youtube.com/watch?v=Tl4vjoerxM4

JILLIAN IS ON THE RACHAEL RAY SHOW AT 9AM ON CBS!! TUNE IN AND TELL ME WHAT YOU THOUGHT.....

ANSWERS TO YOUR QUESTIONS:
What are some examples of dark green leafy vegetables and the best way to eat them?

Arugula has a peppery taste and is rich in vitamins A, C, and calcium. Arugula can be eaten raw in salads or added to stir-fry, soups, and pasta sauces.

Broccoli has both soft florets and crunchy stalks, and is rich in vitamins A, C, and K, folate, and fiber. Broccoli can be eaten raw or steamed, sautéed or added to a casserole.

Collard Greens have a mild flavor and are rich in vitamins A, C and K, folate, fiber, and calcium. The best way to prepare them is to boil them briefly and then add to a soup or stir-fry. You can also eat collard greens as a side dish. Just add your favorite seasoning and enjoy!

Dandelion Greens have a bitter, tangy flavor and are rich in vitamin A and calcium. They are best when steamed or eaten raw in salad.

Kale has a slightly bitter, cabbage-like flavor and is rich in vitamins A, C and K. Kale is tasty when added to soups, stir-fries, and sauces.

Mustard Greens have a peppery or spicy flavor and are rich in vitamins A, C, and K, folate, and calcium. They are delicious when eaten raw in salads or in stir-fries and soups.

Romaine Lettuce is a nutrient rich lettuce that is high is vitamins A, C, and K, and folate. It is best when eaten raw in salads, sandwiches or wraps.

Spinach has a sweet flavor and is rich in vitamins A and K, folate, and iron. Spinach tastes great eaten raw in salads or steamed.

Swiss Chard tastes similar to spinach and is rich in vitamins A, C, and K, potassium and iron. It is best stir-fried or eaten raw in salads.

What makes me so hungry, I wanna feel full!!!

Okay, so I’m not a person who goes out and indulges in a big chocolaty brownie because I know that I will want to eat the whole batch, if I do. In fact, I am the healthiest, most disciplined person I know. "So I thought…"

I always thought I was only keeping weight on because I was eating too many calories worth of healthy foods and not pushing myself hard enough in the gym. Well, this was partly true, but there is a WHOLE other side of the equation.

The actual root of the problem was that my body wasn’t producing enough grhelin and I had too much leptin. Grehlin, being the chemical hormone in the brain that signals us when we are hungry and leptin the hormone that tells us we are full. Okay, hang in there with me. I know this is getting a little too technical.

So, I think I am doing all the right things except I just need to control my calorie-intake right? Wrong! I was hungry all the time because my T4 , one of the three thyroid hormones, was too low and when any of your hormones are off, the entire body is off. My "hormonal symphony,” as Jillian Michaels puts it in “Mastering your Metabolism” was not balanced and therefore one thing threw off EVERYTHING!

At this point, I am so frustrated and confused I began researching, visiting and questioning every doctor under the sun and finally it hit me!

First off, the “mind-body connection” is so powerful that you literally cannot function properly without them both in harmony. There is a cause and effect thing happening between the hormones in the brain that directly correlate with your thoughts and emotions and so on. At this point, it was “God help me before I peel over!”

I slowly began taking control of what I could have control of at that very moment which were my thoughts. In the mean time my physician insisted that I see her for blood tests every month. My doctor slowly began increasing and tweaking the perfect formula to have my hormones symphonizing the most heavenly melody you can imagine. I never gave up; I remained DETERMINED and PERSISTANT, with the process and it paid off…BIG!

I had no idea how much suffering I had caused the people around me with my relentless emotional roller-coaster but I steadily began clearing any emotional harm I had caused by explaining the circumstances and asking for forgiveness.

Today, I am so relieved to tell you that there is relief to this madness and it’s NOT completely out of your control. You just have to be willing to get up and change! First off, read “Mastering
Your Metabolism, for the love of Pete, and I got you covered with the “emotional baggage stuff.”

Here are some suggestions:

Find joy out of the small things like watching old 80’s movies and sipping hot tea with your love-interest or just yourself.

...Learn to enjoy being with you.

Read a good book. Make a four course meal for yourself. Take a long walk down a path you have never been to. Take a long luxurious bubble bath. Treat yourself to a facial, massage or mani/pedi.

Try attending Inspirational, encouraging, uplifting, eye-opening, experiential events.

Attend a Self-discovery seminar like:
M3 Education
Landmark
Neuro Linguistic Programming (NLP)

or a Women's seminar and/or Convention.

...Your friends and loved ones will thank you and you will finally be able to look in the mirror and genuinely love what you see.


You have to fall in love with yourself again and rediscover your self-worth if you want to make an emotional, behavioral and EVEN physical change.

Am I WORTH it?

YES!!! Take a look in the mirror!

You have got to believe in yourself and know, for a fact, that you deserve a hot, sexy, lean body! This factor is precisely what's going to keep you motivated and persistent to your goals. First off, you cannot workout for any one's approval but your own! Trust me, you won't make it if you have this false mentality, and even if you did you wouldn’t maintain it for long because a positive body-image requires self-love and self-worth. It is a mind, body apparatus, therefore your mind must think positive, sharp and clearly on the outcome or goal you plan to achieve.

I CAN'T stand it when I see people walk through those gym doors everyday and bust their butt's on a cardio machine and they maintain the SAME weight after months of vigorous training. The discouragement this creates is what set's people off and turns them away from exercise!

Before you hit the gym, you must have a clear picture of what you want and an exact plan of execution. And also know that you have to maintain a healthy, clean diet to have the energy and weight loss you seek! Without this key factor, no amount of hours on that elliptical will get you to your goal weight. (And you can not crunch your way to ab's either, by the way).

I suggest starting out slow and gradually, and try and up your game, each time you set foot in that gym! Make short terms weight loss goals, each week and in the three months, tops, you can literally transform your entire body.

An entire lifestyle change MUST take place for this process to be efficient and with out drama. If you truly believe you are worth every bit of sweat and tears you create, YOU too can have that lean, sexy bod that you envy, so much.

Illuminate the way to Happiness!....

As you probably know, dopamine is a natural, vital chemical in the brain for experiencing joy and contentment. It's the "happy" juice that our body is supposed to naturally release, but some people, like me, don't get enough of it. This can ultimately lead to a major depression. So, in this case, on top of what I'm about to tell you, go to your physician and get blood work done to determine if you need to be medicated or not.

It is also crucial that you learn how you can naturally lower your serotonin levels, the unexplained belly bloat, and it's not rocket science, people!

The following is your daily prescription to good health:

• Sleeping at least seven solid hours a night
• Exercising for at least 30 minutes a day
• Laughing as often as humanly possible!
• At least five minutes of meditation or yoga
• Spend time with friends and family
• Doing things you enjoy (hobbies, interests, groups, movies, etc...)

And here’s a list of other things you may be interested in trying:

scrap-booking, gardening, joining a book club, a good play, an art show or gallery, a symphony, the opera, spend a weekend at a nearby city, an early-morning boot-camp, practice your photography, journaling, poetry, playing with animals, a cooking class, cake decorating class, volunteer work, church functions, etc…

I’ve noticed that TV-watching, celebrity-gossip paraphernalia, internet-surfing and this new twitter-world stuff, as a hobby, ultimately makes me feel like I'm on the sidelines while I watch someone else’s’ extravagant life pass me by. It’s virtually a mimic of reality and that’s exactly why producers produce it, because it SELLS! It may be a good way of shutting your brain-off after a long day at work, or school, but as far as improving your mental state....completely ineffective.

I learned that I must be pro-active in my own life if I want anything to change for the better. This doesn’t just happen on its own, as nice as that may sound. I make a conscious effort every single day to have five minutes of "quiet time," meaning no self-talk. Next, I make a "to-do list" and I am sure to make at least three accomplishments towards one of my goals each day; even if it is as small as making a phone call or leaving a message to an old friend to clear things up. For my own sanity, I took this challenge; I took the risk; I took a chance and, I’ll be honest, it feels very rewarding for the first time.

There is no ultimate destination or end-result to anything. "Life is a process,” as my Dad puts it. There are no end-results or destinations, there are only small and large footprints made by me, for the world, by each short and long-term goals I set out for myself. When I finally discovered and processed that little bit of information, I gained enormous relief from all of the anxiety and tension I had been holding on my shoulders, for years.

A good life, in my eyes, seemed impossible because my expectations were impossible to reach. Sound familiar? I am true perfectionist and I purposely created impossible outcomes so that I can further prove my point and anguish over “what isn’t” and self-sabotage the present and future; Exhausting to say the very least.

Weekly functions are also vital, especially for people with levels of OCD, depression or ADHD, like me. Make Friday night, “girls night-out, and Saturday evening your “date night;” Plan weekly meals with your family or close friends; look forward to continuous enjoyable outings or events with others.

And lastly, DON'T forget to be a KID, again! And if you have a difficult time grasping that inner-child, play with your pets and small children who never experience worry or fear; they simply live in the moment and have unconditional love EVERYDAY of the week. This is the key to overcoming a depressed, anxious or mundane state-of-mind.


PS: Go out and invest in a book, called "Flow" by Mihaly Csikszentmihalyi...it is definitely worth reading!!!!

Next Week's Post: "What makes me so hungry, I wanna feel full!!!"

My daily dose of Jillian....

From LOSING IT! With Jillian Michaels
Friday, November 06, 2009


Telling It Like It Is
Listen, getting in shape is all about setting goals. Losing weight, building muscle, and getting rid of the unhealthy eating habits take guts and perseverance. You're dealing with something big here. When you decide what you want, make it specific and concrete. For example, don't just say that you want to lose weight. Ask yourself some questions: How much weight? And is weight really the most important thing? Or is it more important that you climb your front steps with ease or lower your body-fat ratio? Think hard about what you want, and use your journal to keep track. Once you've figured out where you want to go, here's how you're going to get there:

Learn how to make decisions you can stick with. Remember, you're not just going on a diet, you're establishing a pattern of health that will enhance the quality of your life. Think big, but choose small, attainable goals — lose five pounds to start or fit into pants one size smaller — and build on those goals as you reach each one.

Allow yourself room for setbacks. One setback is only one setback — it's not the end of the world, nor is it the end of your journey toward a better you. You don't have to give up. Just get back on the bandwagon and keep going.

Walk the line between self-denial and self-indulgence. It's the middle ground between the two that will offer you the best foundation for building your new life. Maintain your discipline by allowing yourself little pleasures every now and again.

Understand that there are no mistakes. The things you used to think of as mistakes are now just learning experiences, so don't waste time beating yourself up. You'll encounter small failures — everyone does. But you'll achieve success too. Just remember, every pound you gain can be lost.

Keep in mind that faith in yourself and your work is what will

keep you striving for the best. Now, get in the zone and push as hard as you can!

Metabolic Typing Test- Jillian Approved!

I find it incredibly frustrating that over and over again people are recommending macronutrient ratios like, 60% carbs, 25% protein, 15% fats. I have found through trial and error that eating this ratio causes me , personally, to GAIN weight or just maintain.

So, after extensive weight loss research I discovered the three different ways that we use food for fuel. There are actually three different macronutrient recommendations one could choose to follow, depending on how your body burns.

1. Fast oxidizers

Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.

2. Slow oxidizers

Your ideal macronutrient ratio is 60 percent carbs, 25 percent protein, and 15 pertcent fat.

3. Balanced oxidizers

Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat.

There are pretty substantial differences between the three so it is no wonder so many people show no loss when dieting and simply give up! They are eating the wrong stuff!

I would advise everyone WHO IS NOT HAVING ANY SUCCESS AT LOSING to read the following excerpt, take a simple test, and find out what exactly your body prefers to run on. Trust me, it could make a world of difference in your weight loss efforts!

Jillian says,

You may be thinking that as long as you stay within your caloric range for the week, you can eat whatever you want. Although it’s true that at a basic level weight loss is simple math, there is more to losing weight and getting healthy than just numbers. As you restrict your caloric intake, it is absolutely essential that you eat the right kinds of food to build muscle, strengthen your immune system, and stay energized throughout the process. Sounds simple, right? It would be, except that the way to do this is different for everyone.

Determining Your Metabolic Type

For many years nutritional science has taken a generic, overly standardized approach to health and weight loss. This is why there is no one diet that works for everyone. There was all that hype about the Atkins diet, but Kelly, one of my contestants on The Biggest Loser, lost just one pound in a month of sticking to Atkins. Because I know that we are all different and need to diet according to our specific body’s characteristics, I was able to coach her to lose fifty-five pounds in three months. We were working together on the show, and she lost thirty-five more after that.

Why? Inherited genetics make each one of us unique, from the color of our hair right down to the way our organs function. This uniqueness extends to the way our cells convert nutrients into energy. In order to know how to get the most nutritional bang for your calorie buck, you need to understand your unique metabolic type. Once you do, you can begin to custom design your new dietary lifestyle around the foods that will help you achieve and maintain your ideal weight while also optimizing your physical energy, strength, and mental clarity.

Metabolic typing is really just fancy talk for figuring out how your body processes what you eat—more specifically, how your body deals with the three basic macronutrients in food: carbohydrates, proteins, and fats.

Imagine that you are a furnace, your body takes the food you eat and burns it with oxygen to convert its caloric content into energy. This process is known as oxidation, and it is how the carb content in your food gets turned into glucose and released into the blood. When glucose is released into the blood, the pancreas is cued to release insulin to “clean” your blood of any sugar that is not being used by the body as energy and carries it to your cells, where it gets stored as fat. The fact that we all oxidize the nutrients in our food in different ways is the reason why a particular diet will work for one person and not for another. If you know more about how the nutrients in your food act on your system, you can avoid a lot of unnecessary pitfalls and really maximize your results as you continue on your journey toward total health.

Although rates can vary a lot from one person to the next, most people can be classified according to three basic groups:

1. Fast oxidizers
2. Slow oxidizers
3. Balanced oxidizers

Fast oxidizers burn through the nutrients in their food very rapidly, with the consequence that the carb content is broken down to glucose and released into the blood almost at once. This sudden increase in blood sugar triggers a rapid release of large amounts of insulin to clean away excess sugar, which is stored as fat in your cells. The more carb content in your food, the more energy will be available to your body right away, and the greater the chance that it will not be needed and get stored as fat. Insulin is a quick and effective blood-cleaner, and the dramatic leaps and falls in blood sugar levels that result from fast oxidation lead to the sugar crash effect. For a fast oxidizer, foods with high carb ratios cause fatigue and carb cravings as well as promote fat storage.

Fast oxidizers should eat foods with more proteins and fats in order to slow down their rate of oxidation and insulin release and to better promote stable blood sugar and sustained energy levels.

Slow oxidizers burn through the nutrients in their food slowly and do not release the glucose from carbohydrates into the blood quickly enough. This means that they do not get converted into glucose, and energy production and availability are delayed.

A slow oxidizer should eat foods with higher ratios of carbs, since protein and fat slow the rate of oxidation and energy production even further.
Balanced oxidizers fall right in between the two. They require foods that have equal quantities of protein, fat, and carbs in order to optimally process, produce, and use the energy from their food.

Now that we have defined the different metabolic types, you are probably wondering how you are supposed to know what is happening in your blood every time you have a snack. Do not worry, there is a test, and you can take it right now, and all you need is a pencil and paper. The test is made up of a series of detailed questions that ask everything from the foods you crave to the dryness of your skin. These questions cover such a wide range of physical attributes because scientists now believe that metabolic type, i.e., the way in which your body processes nutrients, is wired right into a part of your central nervous system that controls a host of other functions within your body. Consequently, if you take a closer look at some of the peripheral functions in your own body, they will shed light on your particular oxidative type and help you pinpoint your specific nutritional needs.

Oxidizer Test

For each of these questions, circle the response that best applies to you. You may not know the answer right off the bat—it may take a couple of days if you have to see a pattern, but really think about these questions and analyze how different foods affect your body and your moods. The better you know yourself, the greater your odds of achieving exactly the results you want.

In the morning, you:
A. Don’t eat breakfast.
B. Have something light like fruit, toast, or cereal.
C. Have something heavy like eggs, bacon or steak, and hash browns.

At a buffet, the foods you choose are:
A. Light meats like fish and chicken, vegetables and salad, a sampling of different desserts.
B. A mixture of A and C.
C. Heavy, fatty foods like steak, ribs, pork chops, cheeses, and cream sauces.

Your appetite at lunch is:
A. Low.
B. Normal.
C. Strong.

Your appetite at dinner is:
A. Low.
B. Normal.
C. Strong.

Caffeine makes you feel:
A. Great—it helps you focus.
B. Neutral—you can take it or leave it.
C. Jittery or nauseous.

The types of foods you crave are (sugar is not listed because everyone craves sugar when they are tired or run-down):
A. Fruits, bread, and crackers.
B. Both A and C.
C. Salty foods, cheeses, and meats.

For dinner, you prefer:
A. Chicken or fish, salad, and rice.
B. No preference—choice varies daily.
C. Heavier, fatty foods like pastas, steak, and potatoes.

After dinner, you:
A. Need to have something sweet.
B. Could take dessert or leave it.
C. Don’t care for sweets and would rather have something salty like popcorn.

The types of sweets you like are:
A. Sugary candies.
B. No preference.
C. Ice cream or cheesecake.

Eating fatty foods like meat and cheese before bed:
A. Interferes with your sleep.
B. Doesn’t bother you.
C. Improves your sleep.

Eating carbs like breads and crackers before your bed:
A. Interferes with your sleep, but they’re better than heavier foods.
B. Doesn’t affect you.
C. Is better than nothing, but you sleep better with heavier foods.

Eating sweets before bed:
A. Doesn’t keep you from sleeping at all.
B. Sometimes makes you feel restless in bed.
C. Keeps you up all night.

Each day, you eat:
A. Two or three meals with no snacks.
B. Three meals with maybe one light snack.
C. Three meals and a lot of snacks.

Your attitude toward food is:
A. You often forget to eat.
B. You enjoy food and rarely miss a meal.
C. You love food and it’s a central part of your life.

When you skip meals, you feel:
A. Fine.
B. You don’t function at your best, but it doesn’t really bother you.
C. Shaky, irritable, weak, and tired.

Your attitude toward fatty foods is:
A. You don’t like them.
B. You like them occasionally.
C. You crave them regularly.

When you eat fruit salad for breakfast or lunch, you feel:
A. Satisfied.
B. Okay, but you usually need a snack in between meals.
C. Unsatisfied and still hungry.

What kind of food drains your energy?
A. Fatty foods.
B. No food affects you this way.
C. Fruit, candy, or confections, which give you a quick boost, then an energy crash.

Your food portions are:
A. Small—less than average.
B. Average—not more or less than other people.
C. Large—usually more than most people.

How do you feel about potatoes?
A. You don’t care for them.
B. You could take them or leave them.
C. You love them.

Red meat makes you feel:
A. Tired.
B. No particular feeling one way or the other.
C. Strong.

A salad for lunch makes you feel:
A. Energized and healthy.
B. Fine, but it isn’t the best type of food for you.
C. Sleepy.

How do you feel about salt?
A. Foods often taste too salty.
B. You don’t notice one way or the other.
C. You crave salt and salt your food regularly.

How do you feel about snacks?
A. You don’t really snack, but you like something sweet if you do.
B. You can snack on anything.
C. You need snacks but prefer meats, cheeses, eggs, or nuts.

How do you feel about sour foods like pickles, lemon juice, or vinegar?
A. You don’t like them.
B. They don’t bother you one way or the other.
C. You like them.

How do you feel about sweets?
A. Sweets alone can satisfy your appetite.
B. They don’t bother you but don’t totally satisfy you.
C. You don’t feel satisfied and often crave more sweets.

When you just eat meat (bacon, sausage, ham) for breakfast, you feel:
A. Sleepy, lethargic, or irritable.
B. It varies day to day.
C. Full until lunch.

When you eat heavy or fatty foods, you feel:
A. Irritable.
B. Neutral—they don’t affect you.
C. Satisfied.

When you feel anxious:
A. Fruits or vegetables calm you down.
B. Eating anything calms you down.
C. Fatty foods calm you down.

You concentrate best when you eat:
A. Fruits and grains.
B. Nothing in particular.
C. Meat and fatty food.

You feel more depressed when you eat:
A. Fatty or heavy foods.
B. Nothing in particular.
C. Fruits, breads, or sweets.

You notice you gain weight when you eat:
A. Fatty foods.
B. No particular food. You gain weight when you overeat.
C. Fruits or carbs.

What type of insomnia, if any, applies to you?
A. You rarely get insomnia from hunger.
B. You rarely get insomnia, but if you do, you often need to eat something in order to fall back asleep.
C. You often wake up during the night and need to eat. If you eat right before bed, it alleviates the insomnia.

Your personality type is:
A. Aloof, withdrawn, or introverted.
B. Neither introverted nor extroverted.
C. Extroverted.

Your mental and physical stamina are better when you eat:
A. Light proteins like egg whites, chicken, or fish and fruits.
B. Any wholesome food.
C. Fatty foods.

Your climate preference is:
A. Warm or hot weather.
B. Doesn’t matter.
C. Cold weather.

You have problems with coughing or chest pressure:
If yes, “C”; if no, move on to the next question.
You have a tendency to get cracked skin or dandruff:
If yes, “C”; if no, move on to the next question.
You have a tendency to get light-headed or dizzy:
If yes, “C”; if no, move on to the next question.

Your eyes tend to be:
A. Dry.
B. Fine.
C. Teary.

Your facial coloring is:
A. Noticeably pale.
B. Average.
C. Pink or often flushed.

Your fingernails are:
A. Thick.
B. Average.
C. Thin.

Your gag reflex is:
A. Insensitive.
B. Normal.
C. Sensitive.

You get goose bumps:
A. Often.
B. Occasionally.
C. Very rarely.

You are prone to:
A. Constipation.
B. No stomach problems.
C. Diarrhea.

When insects bite you, your reaction is:
A. Mild.
B. Average.
C. Strong.

Your body type is:
A. Short and stocky.
B. Average.
C. Tall and thin.

Your nose is:
A. Dry.
B. Normal.
C. Runny.

Scoring Your Metabolic Typing Test
When you have finished the test, add up the number of A answers, B answers, and C answers you have circled.
A______ B______ C______
If your number of C answers is 5 or is higher than your number of A or B answers, you are a fast oxidizer.
If your number of A answers is 5 or more higher than your number of B or C answers, you are a slow oxidizer.
If your number of B answers is 5 or more higher than your number of A or C answers, or if neither A, B, nor C’s are 5 or more higher than the other two, you are a balanced oxidizer.

If you’ve answered this questionnaire and you are still not clear which category is the right one for you, there are two other tests you can take to help clarify your metabolic type. These tests are a little drastic and provocative, and they are only intended for those who truly cannot type themselves using the questionnaire.

1. Niacin test: Take 50 milligrams of niacin on an empty stomach. If you experience an immediate flush, you are most likely a fast oxidizer. If you experience a moderate flushing effect, you are a balanced oxidizer. If you experience a significantly delayed flushing or nothing at all, you are a slow oxidizer.

2. Vitamin C test: Take 8 grams of vitamin C in equally divided doses over 8 hours. The fast oxidizer will respond by feeling acidic and uncomfortable, and may even experience other symptoms such as diarrhea, nausea, or increased intestinal gas. A true balanced oxidizer may find that his or her stomach feels less acidic. A slow oxidizer will have no response at all.
I am assuming you have now identified yourself somewhere along the fast-slow continuum. Now it is time to get to know more about your type. Read whichever section applies to you to learn the particular foods and eating habits that are right for your type. If you are good to your metabolism, it willl return the favor by working to help you maintain weight loss and good health.
Fast Oxidizers
Fast oxidizers
You require foods with higher percentages of protein and fat than carbohydrates. Make sure there is protein in everything you eat including snacks. Your ideal macronutrient ratio is 20 percent carbs, 50 percent protein, 30 percent fat.

Proteins:
All proteins are not created equal. The ones that are best for you are high-purine proteins, which are commonly found in fattier meats. This is not to say that you should cut out chicken or fish, but you need the heavier proteins most because they help slow down your rate of oxidation.
Choose from this list of proteins when deciding on a meal or snack:

High Purine: organ meats (pâté, liver, etc.), herring, mussels, sardines, anchovies

Moderate Purine: beef, bacon, dark meat chicken, duck, lamb, spareribs, dark meat turkey, veal, wild game, salmon, shellfish (lobster, shrimp, crab), oysters, scallops, octopus, squid, dark tuna

Low Purine: cottage cheese, milk, yogurt, eggs, cheese, white meat chicken, turkey, fish

Carbohydrates: Your metabolism thrives when your carb intake is limited, but there are different kinds of carbs. Some are not as bad as others. Avoid simple carbs, which convert to sugar quickly in the bloodstream. The carbs you can incorporate into your diet are the complex kind found mostly in nonstarchy vegetables. You can choose from these ideal carbs when deciding on a meal or snack.

Low-Starch vegetables: asparagus, cauliflower, celery, mushrooms, spinach
Fruits: avocado, olives, apples and pears (in limited quantity and never without protein on the side)

Grains: sprouted grain bread only (Ezekiel bread is a well-known brand that is available at supermarkets and health–food stores)

Legumes, tempeh, tofu

Fats
To best support your metabolism, you should be getting roughly 30 percent of your daily caloric intake from natural oils and fats. Choose these ideal fats when deciding on meal or snack preparation.

Nuts/Seeds (listed in order of protein content): walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, macadamias

Fat/Oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, waltnut oil
Along with knowing the foods that are ideal for you, it is important to know the foods that are worst for you. You do not always have to eat off the ideal foods list, but the following foods will sabotage your weight-loss efforts.

1. Do not ever eat a meal that is predominantly carbohydrates.

2. Do not drink alcohol. It causes an increase in blood sugar and fat storage, and it will lead to a sugar crash as well as an increased appetite for carbs. If you choose to have a drink, avoid sugary cocktails, beer, and wine. Stick to clear alcohols like vodka or rum with calorie-free mixers like diet or club soda, and you can always just do what I do and drink it all straight.

3. Don’t eat carbohydrates that are high on the glycemic load index. The next chapter will tell you everything you need to know about the GLI. For now all you need to know is to stay away from high-GLI foods. It is important for all metabolic types to watch their high-GLI intake, but it is especially crucial for you. If you should happen to eat high-GLI foods, make sure to combine them with a protein in order to slow down the production and release of blood sugar.

4. Do not drink too much caffeine. It is true that caffeine can be used as a fat burner and a performance enhancer when exercising. This is only effective, however, when the caffeine is taken in pill form in conjunction with aspirin. In the forms of coffee, tea, and soda, caffeine gives you short-term energy but does so by getting your adrenal glands to dump adrenaline into your blood like it is going out of style. As a result, when the caffeine leaves your system, your adrenal glands will be depleted for a while, which leaves you feeling weak and tired from substandard blood-adrenaline levels. Caffeine also speeds the rate of oxidation, which is the exact opposite of what you want your nutrients to do. Avoid caffeinated beverages whenever possible and keep your overall caffeine consumption to a minimum.

5. Don’t overcook your meat. Avoid overcooked animal products, since heat destroys essential amino acids and valuable enzymes.
You will have less physical ailments and feel energized if you eat the foods that contain the ideal macronutrient ratios for your metabolic type. However, these foods are all very high in calories. You must remember to keep within your caloric allowance in order to lose weight.

Slow Oxidizers
In order to best serve your metabolism and feel energized both physically and mentally, you require foods with a higher percentage of carbohydrates. Your ideal macronutrient ratio is 60 percent carbs, 25 percent protein, and 15 percent fat.

Proteins
The best proteins for slow oxidizers are low-purine proteins, which are found in leaner meats. It’s not that you can never have steak again, but high-purine, high-fat proteins slow down the rate at which you convert nutrients into energy, which is what you are already doing too slowly, so the less the better. In general, you want to stick to this list.

Low Purine: white meat chicken, turkey breast, lean pork, catfish, cod, flounder, perch, sole, trout, white meat tuna, swordfish, low-fat cheese, low-fat cottage cheese, skim milk, low-fat yogurt, egg whites

Carbohydrates
Although your metabolic type is better than the others at processing carbs, you still have to pick and choose carefully. You want to avoid simple carbs, which convert into sugar very quickly in the bloodstream, and choose complex carbs instead. Follow this list of ideal carbohydrates when deciding on a meal or snack.
Vegetables—Low Starch: asparagus, cauliflower, celery, mushrooms, spinach, broccoli, brussels sprouts, cabbage, collard greens, cucumbers, garlic, kale, leafy greens, onions, peppers, scallions, sprouts, tomatoes, watercress

Vegetables—Moderate: Starch beets, eggplant, jicama, okra, yellow squash, zucchini

Fruits: apples, berries, cherries, citrus fruits, peaches, pears, apricots, plums, tropical fruits, olives

Grains: barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rye, spelt

Legumes tempeh, tofu (eat sparingly as they are high in purines) beans, peas (should be eaten fresh, never dried)

Fats
You should be on a low-fat diet to keep your metabolism working smoothly. This does not mean no fat—fat is still an essential part of any healthy diet. You should allow 15 percent of your caloric intake to come from fat. You can go over that percentage if you like, but eating foods that are too high in fat content can make you feel lethargic, anxious, and irritable. Choose from this list of fats when cooking a meal or having a snack.

Nuts/Seeds: raw and unsalted only—be very sparing

Fats/Oils: vegetable or nut oils such as almond, coconut, flaxseed, olive, peanut, sunflower, walnut

It’s not enough to know the foods that are ideal for you—you also have to learn which foods are worst for you. If you find yourself straying from the list of suggestions, remind yourself of these guidelines.

1. Do not eat foods that are fatty or that contain high-purine proteins, such as organ meats and fish such as herring and sardines. Limit your intake of fats and oils, as they will slow down your ability to convert food into energy even further. Avoid red meat or dark white meats, and stay away from high-fat dairy, nut butters, and avocados.

2. Do not drink alcohol. This is less of a concern for you than for fast oxidizers, but at the end of the day alcohol still increases your blood sugar and inhibits fat metabolism.

3. Do not drink too much caffeine. This too is less of a concern for you than it is for fast oxidizers, but caffeine gives you energy by acting on your adrenal glands, causing them to over-produce and flood your system with adrenaline. When the caffeine’s effect has worn off, your adrenals are exhausted and you are left with lower-than-normal levels of adrenaline in your system, which makes you feel tired and sluggish.

4. Don’t exceed one serving per meal of simple or starchy carbs like potato, pasta, or rice, and always eat them with a lean protein to help stabilize your blood sugar.
Remember to consume your ideal foods in accordance with your caloric allowance; otherwise, you will not lose weight.

Balanced Oxidizers

If you are a balanced oxidizer, your diet is the easiest to follow, since you require an equal percentage of carbs, fats, and proteins. You feel at your best on a diet that incorporates a wide range of foods. Your ideal macronutrient ratio is 40 percent carbs, 30 percent protein, and 30 percent fat.

Proteins
You operate best when you are getting 30 percent of your total calories from protein. Be careful to mix the kinds of protein you eat so that you consume high-fat and high-purine proteins with low-fat and low-purine proteins. Choose from this list of proteins when deciding on a meal or snack.

High Purine: organ meats (pâté, liver, etc.), herring, mussels, sardines, anchovies

Moderate Purine: beef, bacon, dark meat chicken, duck, lamb, spareribs, dark meat turkey, veal, wild game, salmon, shellfish (lobster, shrimp, crab), oysters, scallops, octopus, squid, dark tuna, eggs, regular-fat cheeses

Low Purine: white meat chicken, turkey breast, lean pork, catfish, cod, flounder, perch, sole, trout, white tuna, swordfish, low-fat cheese, low-fat cottage cheese, skim milk, low-fat yogurt, egg whites


Carbohydrates
With regard to carbs, the real significant difference between balanced, fast, and slow oxidizers is not the types of carbs allowed but the quantity. You should get 40 percent of your nutrients from carbs, but like everyone you should avoid simple carbs and foods that are rated high on the glycemic load index, which we get into in the next chapter. Refined sugars like those found in cookies, sweets, and soda and processed grains like white bread or white rice should be shunned whenever possible, especially on a weight-loss regimen. You do best with a mix of fruits and vegetables from both the fast and slow oxidizers’ carb lists.
Vegetables—Low Starch: asparagus, cauliflower, celery, mushrooms, spinach, broccoli, brussel sprouts, cabbage, collard greens, cucumbers, garlic, kale, leafy greens, onions, peppers, scallions, sprouts, tomatoes, watercress

Vegetables—Moderate: Starch beets, eggplant, jicama, okra, yellow squash, zucchini

Fruits: apples, berries, cherries, citrus fruits, peaches, pears, apricots, plums, tropical fruits
Grains: barley, brown rice, buckwheat, corn, couscous, kasha, millet, oat, quinoa, rice, rye, spelt
Legumes/Lentils (all fresh, nothing dried), tempeh, tofu, beans, peas
Fats
In order to best support your metabolism, you need to be getting roughly 30 percent of your calories from natural oils and fats. Do not eat excessive amounts of fat, but do not specifically restrict your fat intake. You can choose from fats on both the fast and slow oxidizers’ lists of permissible fats.

Nuts/Seeds: (listed in order of protein content) walnuts, pumpkin seeds, peanuts, sunflower seeds, sesame seeds, almonds, cashews, Brazil nuts, filberts, pecans, chestnuts, pistachios, coconut, macadamias

Fats/Oils: butter, cream, almond oil, peanut oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, walnut oil
Eat the foods that are ideal for you. Also remember these guidelines of what not to do.
1. Do not eat meals made up of just one macronutrient. Make sure you adhere to your ideal ratio of 40 percent carbs, 30 percent protein, and 30 percent fat.
2. Do not drink alcohol. It depletes glycogen storage in the liver, which causes an increase in blood sugar and fat storage. In addition, you will most likely experience a sugar crash, which leads to a heightened appetite for carbs and the nutrients you need to metabolize them. If you do have a drink, choose wisely and avoid sugary cocktails, beer, and wine. Opt instead for clear alcohols such as vodka or rum with calorie-free mixers, like club soda diet, light fruit juices or diet Snapple. And there is always straight or on the rocks as well.
3. Do not eat foods that are high on the glycemic load index. (Again, see the next chapter for a full understanding of glycemic load.) If you should happen to eat high-GLI foods, make sure you accompany them with protein in order to show down the rate of oxidation and stabilize blood sugar and energy levels.
4. Do not drink too much caffeine. Caffeine is only effective as a fat burner or performance enhancer when taken in pill form and combined with aspirin. In the forms of coffee, tea, or soda, caffeine gives you short-term energy but does that by signaling to your adrenal glands to dump all of their store out into your blood. When the caffeine wears off, your adrenal glands are so depleted they have to take a break, which means that you feel tired and weak.
5. Do not overcook your meat. Avoid overcooked animal products, since heat destroys essential amino acids and valuable enzymes.
Now that you have your list of foods that are ideal for your metabolic type, you will have more energy and feel better if you eat to support your metabolism. However, many of the foods on your list are high in calories. Your diet should incorporate these types of foods in accordance with your caloric allowance.

Jillian's 7 Simple Diet Rules!

Get ready to hear it again! You should be eating all-natural, organic foods! You will feel so much better and more energized, scouts honor! You are what you eat, people! So, if you feel sluggish, dissatisfied and tired all the time, there’s usually a clear reason why. You may not be eating often enough or consuming the right combinations of foods.

Jillian has SEVEN simple diet rules:

1. STICK TO YOUR MAJIC NUMBER (Women: Basal Metabolic Rate or BMR = 655+(4.35 X weight in pounds)+ (4.7 X height in inches)-(4.7 X age in years; Men: BMR = 66+(6.23 X weight in pounds)+(12.7 X height in inches)-(6.8 X age in years))

2. EAT FOR YOUR METABOLIC TYPE. (Take the Metabolic Typing Test that I have posted)

3. EAT EVERY FOUR HOURS, AND NO SKIPPING MEALS!(For blood sugar-level stability)

4. NO PROCESSED OR JUNK FOODS- PERIOD! (Packaged, long shelf-life, etc...)

5. BEAT THE BLOAT-SODIUM AND WATER CONSUMPTION (Women at least 88 oz per day, men at least 120 oz), plus ingest under 1,000 mg of sodium per day in order to maximize fat burn).

6. NO BOOZE (causes water loss, dehydration, lose of important minerals like magnesium, potassium, calcium and zinc., can increase estrogen and lead to breast cancer; alcohol is considered "empty-calories" and will sabotage weight loss.)

7. GET IT IN WRITING (keep a daily detailed food/exercise journal/ checkout www.sparkpeople.com or www.caloriesperhour.com)


And finally, quit being a statistic. Fight for your your BEST life!

Ask yourself questions.

How do you feel during and after you eat a high carb, high calorie meal
Versus a healthy, nutritiously-enriched, low-carb, low-caloric meal?

Where is your mind when you are eating food?

Why do you dread exercise so much?

Why do you always feel so sluggish and fatigued?


I have had an incredible amount of success by following Jillian’s 7 rules, to the letter, but I also learned to change up my daily workout routines about every 3-4 months, spend daily quality time with myself and change my meal options as often as possible. This lifestyle change is worth all of the hard work and pays off BIG!

Change up your life-routine

You would be astounded by how much positive energy arises from changing up your daily routine. Our minds create defaults or “go-to’s,” which eventually become our so-called, "comfort zone". We all naturally want to gravitate towards our security blankets, but I have learned that growth does NOT take place with the familiar.

I am talking about the little things….

• Have Ezekiel 4:9 toast with almond butter instead of your everyday instant oatmeal breakfast.

• Be intimate with your husband at your lunch break instead of before-bed or none at all.

• Take a different route to work today.

• Enjoy your daily workout outside or take a free dance class at your gym.


It is also healthy to include weekly constants in your life as an anchor.

• Go to a comedy-show or your favorite gelato place just because it is Wednesday.
• Enjoy nature walks.
• Stop and notice the trees, the flowers, and the water.
• Smell the scents of the season you are living in.
• Notice the difference between the smells of winter versus spring.
• Go ALL out for the winter holidays this year!

Stop dreading the mundane and take advantage of the holiday seasons you GET to have. Embrace all of the memories and moments you GET to create. This is something my mom has always modeled to me. She always decorates the house immaculately, for each holiday, especially Christmas and Halloween.

She throws memory filled Christmas and Halloween bashes that people talk about and anticipate for years. She has always taught me to create joy around me; rather than expect it to be given to you. And, by the way, you do not have to spend a fortune on all of this, either.

Which do you remember more? The delicious home-made pumpkin spice bread your mom bakes every year and all of the Christmas gatherings with the kids in the family; or the expensive necklace your husband bought you five years ago, that’s hidden in your jewelry box, and the expensive silver-plated dishes you purchased to only use annually.


Honestly, one day I realized, God does not want me to sit and mope. The world does not care if I am miserable or feel sorry for me and my circumstances. I began to put my life into perspective.

Let's see, I am breathing, I have a pulse, I am still here, and living; I must have some purpose on earth. What do I have to give? I knew I had to put my fears aside and start actively pursuing my purpose.

Rise above your circumstances. Become aware of your verbiage or self-talk. How do you talk to your husband; your children; your friends; your elders?


AWARENESS is the first step to freedom and change!

Next step, ACTION!



Next week’s topic: Vital Chemical Balance in the Brain

Adequate Sleep + Clear Head + Clean Diet = Loads of Energy and Results!

Listen up!...

This step, alone, could be why you are not where you want to be!

You should be getting at least seven hours of uninterrupted sleep every night. I can not stress enough how important this step is in determining how your endocrine system (controls your hormone levels) will function.

You’ve probably heard of the term, human growth hormones or HGH; well, this particular hormone is vital in repairing and restoring cellular function. Your HGH is released a few times throughout the day but it is also released 3-4 times during sleep; I am not referring to the 20-minute catnap you had at your lunch-break. This slow release occurs throughout your nightly-slumber and that is why it is imperative that you not interrupt this crucial cycle.

A research study indicates that as little as 1-2 nights of restless sleep, or late-night insomnia could throw your entire endocrine system off to China!

I’m being serious though, you need your rest! How much, you ask? At least seven hours per night on an empty stomach, and the sooner the better.

Yes, you heard me right, NO food before bed! Studies have shown that your digestive tract could interfere with hormone secretion.

Also, carb-cravings begin after around 10’o’Clock, when your blood sugar level plummets, therefore impairing your judgment of your weight-loss goals. Your self-discipline can get a little unguarded; especially if you’re knocking back the booze after a long week (I will discuss the alcohol consumption thing later).

Anyways, back to hormones, the HGH, alone, essentially controls your energy levels, metabolism efficiency and a clear headedness- all of the elements required for weight loss success.

You know how a zit on your face, or a cut on you knee can do a tremendous amount of healing when you wake up in the morning. This is because layers of skin, also known as microscopic cells, begin to form over the effected area-

Translation: your cells begin to regenerate and restore themselves which promotes healing and rejuvenation.

And think about how a terrible sunburn can subside tremendously after a good night’s rest; the instant relief you feel in the morning. It is the same with exercise. Your muscles need time to recover.

In the gym, you are essentially breaking or tearing down muscle tissue. When you’re NOT working out, especially during your REM (rapid eye movement sleep) cycle, your muscles are actually regenerating and forming.

The bottom line is, if you want to see optimal results, you HAVE TO get your rest.

I also highly suggest getting to bed before midnight, at least. People tend to crave carbs late at night which can add up quick for your daily calorie-intake. All of the hard-work you put into your workout and a healthy diet for the day is sabotaged by late-night cravings and mindless eating.

Thus, it is always best to load up on carbs at an early morning breakfast, that way you have the entire day to work them off.

Now, this is not an excuse to go obliterate some sugary pastries and high-carb bagels, as you rationalize in your mind how you will burn them all off. I’m speaking more along the lines of, a bowl of steel-cut oatmeal, a slice of whole-wheat toast, whole-wheat, buckwheat or oatmeal waffles, or a serving of high fiber, low-sugar whole grain cereal.

Also, it is very important that you combine a fat and protein source with each meal, including breakfast. This will help satisfy you for a longer period of time. Then eat a moderate amount of carbs for lunch and a low-carb, high-protein meal for dinner. This will help you fall asleep and STAY asleep.

Lastly, try not to consume too many fluids before bed, as this could be another trap, when you have to get up to use the restroom, and again interfere with your sleep patterns.

Don’t just Train Hard, Train Smart!

First off, I highly suggest that you hire a trainer for a set period of time. It is important to not become co-dependent on your trainer because he/she will not always be there to hold you accountable - but, hiring a trainer can be a very productive decision to jump-start your efforts.

As a personal trainer, it is my job to educate you on proper form, technique, workout variations, nutritional recommendations (90 percent of your weight-loss success!) and persistency. I am only there to hold your hand for a short period of time. I never intend to keep my clients forever, but until they gain enough confidence to do it on their own. Though, I will be their accountability buddy at 6 a.m., if they chose- but if you would prefer a friend or co-worker, wonderful!

I highly suggest that you soak up as much information and knowledge as possible in the mean time. Ask tons of questions and make sure you are setting yourself up for a life-long change.

"Believe in yourself, Trust the process, Change forever!" (Posted at “The Ranch" of The Biggest Loser gym!)

After completion of your program with your trainer, understand that the journey does not end here. You must continue training at the same level of intensity; or darn near close, in order to continue evolving your fitness level.

Jillian puts it like this: "Sweat, sweat, sweat...intensity, intensity, intensity!"

If you want to lose those last few stubborn pounds or inches, otherwise known as subcutaneous fat (the fat just beneath the skin), you have to allow the body to secrete stored up energy, better known as fat storage. So, you need not, be afraid of SWEAT!

Next, evolve your workouts!

It’s ALL about training smart! Save yourself some time and take my advice- focus on form, increased range of motion (or flexibly), changing it up and train with intensity and intention. All athletes know this standard. It’s no secret. In order to be efficient and challenge your body for change, you must be persistent and driven for something far greater than a hot body and a few compliments.

You must learn to derive the energy and motivation from within- from a much higher and much more powerful force than yourself; because your ego will gladly change its mind, lower its standards and thus, fog your vision for success.

I challenge you to separate yourself from your ego or “persona” and dig deep.
Ask yourself, why do I want to reach this goal?

• What is my intention?
• What will it take from me?
• What would my life look like if I were to reach this goal?

Intention is key! If you don’t have an exact plan you will never reach your extraordinary potential that's hidden deep within.

Don’t believe me?

Ask a professional athlete that has been practicing this method from a very young age. Look people, I’m not saying your goal is to be a hard-core athlete; I am only teaching you the mentality you must acquire to create change in your life. From your career status to your daily workout, this mental state is proven to surpass any expectation you may have.

I encourage you to recall a mentor in your life growing up or even current.

• What did he/she teach you?
• What inspired you about this person?
• What did this person acquire that you would like to have?

Look, no one is superhuman, but I do believe that some people in the world are living a higher quality of life, than most. Why, you ask? - Because they believe that they serve a purpose, greater than themselves, and their minds have evolved to see what’s possible.

Don’t think for a second that, that person will never be YOU, because it CAN be – if you say so.

My Success Story Living Jillian...

Living Jillian has proven to be life-changing for me. I have never felt better! I have a tremendous amount of energy, drive and spunk to fulfill my life-purpose! I have wasted enough time and energy for the past five years, struggling relentlessly with my health and emotional well-being. I have fought my way through the trenches of the following symptoms:

Weight-gain
Bloated/ Swollen
Hypothyroidism
Major Hormonal Imbalances
Manic Depression/ Anxiety Attacks brought on by Stress
Over-Taxed Adrenal Glands and DHEA Levels in the 2,050 Range.
Low self-esteem
Sluggish, Fatigue
Foggy Brain/ Short-term and Long-term Memory Loss
Overeating/ Under-eating
Eating Disorders
Acne
Muscle Tension
Intestinal Tract Problems
Infertility and Missed Menstrual Cycles
Hair Loss
Migraine Headaches

I was convinced, that I was doomed and that there was no doctor or guru out there that could change my mind! Nothing could fix the laundry-list of symptoms I faced, daily, at such a young age. So, I decided to take matters in to my own hands and it WORKED!

I began my own diary called, The Secret Life of a Self- Destructor, discussing all of the ways in which I have self-sabotaged myself over the years by overeating, under-eating, lack of sleep, alcohol consumption, diet and energy drinks, sugar-free everything, exercising compulsively and thus getting no where.

I continued to cling to my secret body-image problems; something that I would not dare reveal to the world; especially not my weekly clients, until now.

I mean, what would these people think if I’m sitting here telling people how to be fit and I, myself couldn’t even take control of my own life? Don't get confused, I was super, disciplined with my diet and workout regimen and STILL wasn’t getting results. I felt humiliated, embarrassed and knew that there was a missing link.

You see, it was never about the weight-loss and my body-image; that was only a distraction I used to feel alive and in control. It was my life that needed readjusting.

The biggest lesson I learned is that most, if not all of my symptoms, were caused by both emotional and physiological issues that could have been avoided if I would have known what I know now!

I promise to provide all of my readers and supporters with the most current, breakthrough research Jillian unveils for weight loss, hormones and lifestyle diets. I truly admire Jillian and respect the stand she is taking for this nationwide health epidemic.

Please feel free to give me any useful feedback and any other additional comments or questions you have. I look forward to hearing from all of you out there who are desperate for the ultimate inspirational jump-start that will change your life forever.

I am known as the toughest trainer, like Jillian, and I never intend on lowering my standards. I believe that my story and journey will lift your spirit and change your old-way-of-thinking for good.

Living Jillian has changed my life and she’s about to transform yours too…!

Julianna LoCascio
Living Jillian
Certified Personal Trainer
Fitness Guru, Health Expert,
and Life Coach

And Living Jillian was born...

Today, I am not an avid fitness junkie and health Nazi for nothing! I have built, from the ground-up, a rock-solid and successful business as a personal trainer and health advocate these last few years. I am completely passionate and deeply driven by my work but there is still something missing…

Oh yes, my writing and producing skills.

To tell you the truth, I have continued to write through out the years but I have failed to share my unique insight with the world for one conclusive reason; by simple lack of confidence. I had it in my head that no one would want to listen to some young girl who thinks she’s fat and has no clue what FAT is!

You may be thinking,

“This girl can't help me! She has no clue what I've been through!”

Think again.

First of all, I don’t ‘help’ people I support and guide them to leading a healthy lifestyle. I see the word “help” as cop-out and a form of co-dependency that will not be life-altering.

And no, I have never been in the "obese category" but I can promise you one thing, I must have been fat person in a past-life.

What can I say, I am truly passionate about obese people and I know that I can give all of you a major jump-start in your weight-loss journey.

Secondly, speaking in past tense about what you have been through is not going to change what you are today. (Hence, my favorites quote, "We can not become what we need to be by remaining what we are." -Max DuPree)

With that said…

It has NEVER been about the “by-product a.k.a. your voluptuous physique” causing your current weight-gain and health problems.

It has NEVER been about the kids that teased you in school nor what people think of you today.

These things have nothing to do with why you haven't won this battle.

It has ALWAYS been about how you feel about yourself.
Self-love and acceptance is the main issue here and science plays a major role too!

Something got you to this point of hopelessness and that’s where I come in.

There are actual actions you can take right NOW to reverse this self-destructive behavior and feel good again!

For starters, think about all of the POSITIVE aspects of your life right now!

And NEVER I mean, NEVER Give up on 'you'!

You must trust the process!

You throw in the towel? Game over!

So, as I was saying…

I would get so frustrated and I began reading everything I could get my hands on from self-help books and inspirational successes stories to modern-day Christian readings and then I came across, Jillian Michael’s from The Biggest Loser and that’s when my entire life transformed in to something worth sharing.

I was so determined to get well!

I was not going to feel self-defeated for one more day!

I was no longer going to feel like a ‘door-mat’ that anyone could come and wipe their muddy feet on!

So, I am fully committed to revealing my case-study in dedication to all the women out there who feel hopeless and unhappy. I don't care if you are trying to lose ten pounds or two-hundred pounds I can give you ALL of the tools and knowledge to feel youthful and exuberant again!

I am committed to standing side-by-side with Jillian by teaching you how to symphonize your hormone levels, trim away the armor you’ve been wearing for so long, and say good-bye to the person with the low-self-esteem and love handles. I refuse to help that person because it was NEVER you to begin with!

You get to reclaim your true identity. Finally!

I have now set out on a journey to do everything Jillian! I have been empowered and uplifted by her teachings and I have followed her advice to the tee. I have seen every TV appearance, You Tube videos, and, you better believe, I have followed-up on all of her unique tips and tricks she shares on Biggest Loser, every Tuesday night at 7 p.m. on NBC.

I receive daily “Losing it with Jillian!” e-mails and I follow her religiously on twitter and facebook.


I have also successfully completed her "Making the Cut" : The 30 Day Diet and Fitness Plan for the Strongest, Sexiest You.

And most recently I have completed her 30-Day Shed Program on, Cardio Max and her recently released Power Sculpt DVD. Next, I plan to take a chance at her "Hot Bod in a Box" designed to make high intensity interval training a synch.

No, I am not a stalker or crazed fan, I am merely a student-in-training being mentored by a public fitness-icon. I have never been driven to follow a celebrity or famous person until now! Jillian is actually doing something transformational for the world! She changed my life, in a VERY REAL way and now I have the information and tools to pay it forward.

I have helped countless people lose weight, inches and body-fat by using her training techniques and healthy-living findings. And best of all, I continue to teach people how to regain their self-confidence from within, sleep like babies and eat clean, wholesome foods for "energy-sake".

Like Jillian always says, “If it didn’t come from the ground and it doesn’t have a mama, don’t eat it.”

I have decided to start this blog, Living Jillian, for all of the skeptics out there, intrigued or inspired, but not fully convinced, in adopting Jillian's life-altering solutions. she has in her hands years of research that have transformed her own life and now millions of others.

So,
No more excuses!
No more exceptions and entitlement-drama!
No more "I'll start tomorrow."

Get-up out of your chair and start doing something for yourself, for once!






Julianna LoCascio
Living Jillian
Certified Personal Trainer
Fitness Guru,
Health Expert,
and Life Coach

U is for Understanding...

I remember the day I woke up and realized I had to make something of myself without anyone’s permission but my own!
I soon realized and began to understand what it meant to NOT feel invincible; that I could literally drive straight into a brick wall and be dead! That was my first, OMG, who am I? and Why the heck am I here?, awakening as woman in her clueless 20’s.
I was no longer thinking about what movie I was going to see with my boyfriend that night or concocting some sort of clever excuse to tell my step-dad when I didn’t follow his ridiculous 2 a.m. check-up call. I didn’t have to wake up for class or even eat breakfast that day if I didn’t want to.
I didn’t have the option of spending my days lounging by the pool with my friends with a magazine in hand dreaming of what I would being doing ten years from now; That ten years had passed and the magical question of "what do you want to be when you grow-up?" turned into a ahhhh, what the eff do I want to be? I was in complete panic mode! I mean, what am I good at? What are my passions? And why didn’t anyone tell me about this step? I got the fancy SMU degree and figured I could do something with journalism but I didn’t know what yet…
I began to see how powerful or powerless I could be. So I started reading inspirational books, going to church and reaching out to, what was once, so familiar and comfortable. Without my morning call to my Mom, I wasn’t sure what do to with myself that day! But she acted so different this time; "You need to figure out where you’re going to get a job, Julianna, because your Dad and I are getting ready to cut you off girlfriend!"
I began to understand what it meant when they say, "independent woman!" "What now?" Ok, I spend most my time at the gym, so I guess I can become a personal trainer, live in my parents house until I can save up enough money to move-out, and in the meantime figure out what I really love and could do everyday of my life!
Months went by, that felt like centuries, and I was still at square one until one day I woke up, glanced in the mirror and thought to myself if she could do it why couldn’t I? I was going to make movies, write books and travel because I said so…

~ ~ ~
The funniest part, I failed to mention, is that I wrote this issue two years ago for my good sister/friend who is now a well-established internet-icon. In fact, her two-year-old blog-site, Genpink.com, was where I posted this issue and I was recently looking through the archives and saw this letter that I had basically written to myself two years ago.

So, I read it and thought to myself, "Wow, it's amazing how much the human mind evolves and matures." Yes, I am still a writer and share all the same interested listed above, and I had the right idea in my thinking, but my reasoning and drive for doing what I do have changed, dramatically.

Basically, I had all of the pieces to the puzzle lined up but I had NO clue how they all fit together. I had all of the right insight, information, tools, talents, motives and ideas but my passion and drive to get there had not yet ignited.

Today, I realize that my failed attempt to produce a movie was the perfect stepping stone for what I am today. The Five, whom I love dearly, slowly began to drift and transition away in to their own lives and ambitions and there I was picking up the pieces of my so-called calling.



Julianna LoCascio
Living Jillian
Certified Personal Trainer
Fitness Guru, Health Expert,
Life Coach

Healthy Mind, Healthy Body!

Healthy Mind, Healthy Body!

I’m just going to say it; without a healthy mind, you will NEVER have a healthy body!!! Take it from me; the mind body connection is the most powerful key to lifelong weight loss, energy and sustaining muscle. I’ve seen it and been through it a hundred times!

You must learn how to shut off your negative thoughts during your journey to fitness, especially during your workouts, when every second counts. Your mind has to be as prepared as your body to receive effective and efficient results.

As a personal trainer, I can’t tell you how many times I have said to my client, “belly-button to spine, don’t let your knees pass your toes, use your legs and core to lift, shoulders protracted (squeezed together), chest up, keep your neck aligned with your spine, an apple should fit between your chin and your chest, right now (in reference to abdominal and core work), breath in to your stretches, don’t forget to breath, inhale down, exhale up” (in reference to a push up…).

The point I am trying to make is, if your mind is preoccupied with the woman your husband was flirting with at dinner last night, how you're going to manage to pay your rent this month, why your Mother-in-law is so possessive, how fat you look in the mirror, how stressed-out you are, you will never be able to achieve or sustain the leanest, sexiest ‘you’.

That brings me to another thing, quit comparing yourself to others! Yes, your friend or co-worker may have a speed-of-light metabolism and can eat whatever she wants, but guess what? She is not the one reading this article, you are! They may be dealing with a far more paralyzing demon, who knows! All that matters is that you move forward and towards improving and restoring the best ‘you,’ and that alone could inspire, encourage, and uplift others to conqueror their issues too! Bingo! A win-win!

So, basically over-thinking, in general, is a counter-productive behavior that should be disposed of ASAP, from your consciousness, in every aspects of your life. And the spiraling downward-slop will cunningly reveal itself when your results are not near what you intended, after weeks of endless trips to the gym.

I'm pretty sure my clients have my voice engrained in their skulls for life- and you too, will eventually understand how to perform perfect, efficient form that will lead to a perfectly-sculpted physique.

Once this is established you will be able to focus solely on your form and oxygen-intake for the duration of your workout. Trust me ladies, this will save you SO MUCH energy you would normally waste on worrying.

I’m not saying that your body defines you but imagine the confidence level you could achieve if you would simply stop and focus on the present moment; the rush of endorphin running through your system, the flow of blood circulating from your heart to your muscles, and the feeling of euphoria, adrenaline and relief when you are complete.

Wow! - Sounds sort of like something else...It’s the CLIMAX, people!

Now, imagine what you could accomplish today, feeling and knowing that you tried your very hardest in the gym, on top of consuming pure, clean whole foods- your mind is clear, your focus is sharp and your energy and drive is REVVED-UP and ready to conquer the day.


Next Weeks topic: Change up your life-routine!



Julianna LoCascio
Personal Trainer
National Health Advisor
Life Coach


“Finish each day and be done with it. You have done what you could. Some blunders and absurdities have no doubt crept in. Forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense.” -Ralph Waldo Emerson

“We cannot become what we need to be by remaining what we are.”-Max DuPree