THIS WAY OF EXERCISING BURNS _THREE_ TIMES MORE FAT… #intervaltraining And stay tuned for FREE FITNESS CHALLENGE – to be launched MIDNIGHT on Sunday (Los Angeles time – which is 10 hours behind Kenya, 8 hours behind the UK, 3 hours behind Jamaica). CLICK HERE to SIGN UP for the Email Club:http://bit.ly/LifestylistaFBEmailClub so you get the LATEST INFO ABOUT THE CHALLENGE DIRECTLY IN YOUR INBOX! If you’re in the email club, you’ll get all the details first – including A SECRET PASSWORD to access all the free content!!!
love
Kara – The Lifestylista
xox
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WEIGHT LOSS & DIET
CARDIO DANCE WORKOUT – P-Square – Personally (Nigeria) WARM UP
Hey you! Here’s my latest video – a fun, fat melting CARDIO DANCE WORKOUT warm up with a great Nigerian tune 🙂 P-Square’s Personally… ON THE WEEKEND I’M LAUNCHING OUR FUN, FAT MELTING FITNESS CHALLENGE!!! CLICK HERE to SIGN UP for the Email Club: http://bit.ly/LifestylistaFBEmailClub so you get the LATEST INFO ABOUT THE CHALLENGE DIRECTLY IN YOUR INBOX! If you’re in the email club, you’ll get all the details first – including A SECRET PASSWORD to access all the free content!!!
Hope you’ve been having a gorgeous day!
Go for it & ENJOY! TO GET A REALLY GOOD WORKOUT (instead of just warm up) – do the video several times!
MEDICAL / FITNESS DISCLAIMER – LIFESTYLISTA LLC: The information provided is for educational purposes only. Not all exercise programs are suitable for everyone. Please check with your doctor before starting this or any new exercise program or diet.
This is particularly important if you have pre-existing health problems.
I’m here rooting for you!
love,
Kara – The Lifestylista
xox
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WANT TO LOSE WEIGHT? Clear up any cheating, lying, broken promises… #WeightLoss #SelfHelp #Movivation #Secret
Girl! If you want to transform your life – healthy eating (what you eat and how you eat), get fit and release those pounds… you need to be able to trust yourself AND know that you’re worth it. And that’s not going to happen unless you do a SPRING CLEAN OF YOUR INTEGRITY!
What do I mean by that?
1) PROMISES TO OTHERS
Have you told someone you were going to do something and then just plain not done it? AND then, to make matters worse, just not ever discussed it?
Then this is something to clear up. Just go to them, acknowledge that you didn’t do what you said you were going to do. Then either re-commit to do the agreed task OR tell them point blank that you’re sorry for misleading them but you really have no intention of doing the thing you promised.
Either way you’ve cleared it up and that ‘promised thing’ is not there lingering in the background informing your perception of who you are around promises.
2) PROMISES TO YOURSELF
Girl, now you know these are the ones you’ve broken the most.
Here are just a few examples to get you thinking… How many times have you promised that this week, this month, this year you were going to start something for yourself but you didn’t follow through?
– Get more sleep [LIFESTYLISTA: my number one vice!]
– Truly sort out and clean up my room / wardrobe / desk / garage you name it.
– Start to eat more healthily and lose weight
– Get fit – start exercising or start doing better quality exercise
– Spend more quality time with the people you love
– Spend more time with people who nurture you and less time with people who don’t
– Internet dating (if you’re single) or date nights (if you’re not)
– Take up that hobby you’ve been dreaming of
– Get a makeover, refresh your look
– Get a few pieces of clothing you LOVE
and the list goes on!
Sometimes it’s hard to keep a promise to yourself because there’s no real accountability, no one’s chasing you! BUT every time you break a committment to yourself, every time you don’t do what you said you do, you start to trust yourself less and you stop believing that transformation is possible (“Who am I fooling?”, “I can’t really do that”, “I always give up”, “I know I’ll never follow through” etc.)
How can you trust yourself when you say you’re going to change your life???
Well start today! Make a small promise to yourself AND SHARE IT WITH YOUR LIFESTYLISTA FAMILY! Do something today just for yourself – and make sure you keep your promise. WHEN YOU’VE FOLLOWED THROUGH LET US KNOW, POST ON THE FACEBOOK WALL www.facebook.com/Lifestylista AND SHARE IT WITH THE COMMUNITY (OR SEND ME A MESSAGE IF YOU’RE FEELING SHY)!
My sista, I love you and you are worth it.
I’m here rooting for you.
love
Kara – The Lifestylista
xoxxox
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A SECRET TO LOSING WEIGHT (36 LBS PER YEAR)… FIDGET! #MayoClinic #Study
Seriously, you know how they told us when we were kids to “sit still and not fidget so much…” Well, according to scientists at the Mayo Clinic in Minnesota, that’s exactly the opposite of what we need to do if we want to be slimbos!
The small but important study took 10 ‘obese people’ and 10 ‘slim people’ and put them in top and bottom underwear that used sensors to measure their movements and posture (whether they were sitting, standing or laying down). What they found was that the slim people fidgeted considerably more than their plump counterparts as they went about their day.
Scientists also discovered that the overweight study participants were actually sitting down for an average of 150 minutes more in the day AND they burned 350 fewer calories. This is even though they were all in the same laboratory conditions…
***350 calories a day = 36.5 pounds in a year! A heck of a difference…***
Dr Jim Levine, the lead researcher, designed the study to work out the role of calories burned during daily living (or NEAT – Non Exercise Activity Thermogenesis, all the things we do that don’t involve deliberate ‘exercise’, eating or sleeping).
“A person can expend calories either by going to the gym, or through everyday activities. Our study shows that the calories that people burn in their everyday activities are far, far more important in obesity than we previously imagined,” says Dr Levine.
So all that fidgeting that you used to do as a kid – shaking your arms, kicking out your feet, tapping that pencil, nodding your head to imaginary music, pacing… Now, just go for it! And if you aren’t a natural fidgeter… Become one! It,’s a small adjustment that can make a load of difference. 🙂
I’m here rooting for you.
love
Kara – The Lifestylista
xoxxox
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LIFESTYLISTA WEIGHT LOSS TIP: YOU AT THE SUPERMARKET! #Sexy Let Heads Turn
LIFESTYLISTA WEIGHT LOSS TIP: YOU AT THE SUPERMARKET! #Sexy
1) Girl! Go to the supermarket in your sexiest dress or your skinny jeans and heels. Really go there looking your most fabulous, lipstick and all. This’ll remind you who you are and what you’re going for and you’ll get WAAAY better treatment from the staff. Heck, if you’re single you might even meet a potential new dude (supermarkets can be great for that!) and if you’re not single you might get reminded that you’ve still got it baby heheheheheh.
It’s been said that weight loss is 80% diet and 20% exercise (obviously this varies from person to person – if you’re an Olympic swimmer consuming an extraordinary amount of calories in your regular daily life this really won’t apply!). The point is… If what you eat is crucial, then your weight loss lives or dies based on what you put in that shopping trolley. So who you’re being when you’re buying that food will be a big factor in determining who you’re going to be that week or that month. You can almost predict your fat or slim future by looking in that trolley.
2) And whatever you do, go to the supermarket with a full stomach. If you shop hungry you’ll buy more and you’ll buy different kinds of food too.
That said, don’t go shopping with an “I’m deprived” attitude. You can buy whatever you want, any sort of play food, just remember that you’re really looking to be eating cleanly and healthily – a nutrient dense diet – 75 to 90% of the time. So it’s not that you “can’t have a donut”, it’s that you’re not living on donuts! Heck this is for your health not just weight loss – you’ll live longer, look younger, have more energy, go to the bathroom more regularly (LOL), feel sexier, have better skin and hair… The list goes on! And you’ll be slimmer.
Love yourself today – whether or not you’ve got weight to lose. You are more than fat or thin. You are you. I saw that when I looked at my ‘before’ pictures recently. It took love for me to transform myself and I had to love myself before any change was possible. The egg had to come before the chicken (not sure about that metaphor girl but you know what I mean!). Hating yourself because you’ve got weight to lose doesn’t help you lose the weight. But loving yourself makes anything possible because you know you’re worth it.
Admire your reflection in the frozen aisle and shake your head like you’re in a wind machine! Yes! You’re worth it. Heheheheh.
“Sometimes it’s YOU that takes your breath away.” Kara “KJ” Miller.
Let heads turn.
I love you and I’m here rooting for you.
love
Kara – The Lifestylista
xox
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Sitting for hours makes you fat & ill EVEN IF YOU EXERCISE!!!
You should sit for this one. Or maybe not… IT’S ABOUT YOUR BELLY FAT and more… A significant new study of 4,500 Americans (published in the British Journal of Sports Medicine) found that sitting for long periods will KICK YOUR BUTT in the weight department, even if you eat a good diet and exercise at other times in the day. AND this study adjusted for factors such as levels of daily activity, gender, race etc.
Sitting for just 4 hours per day INCREASES THE SIZE OF YOUR WAIST (BELLY FAT!) and makes you noticeably heavier… Even if you’re someone who gets your exercise in when you’re not working!
“BUT I’ve got to work!” I hear you scream…
Yes, but here’s one thing you can do:
Tomorrow at work, if you sit at a desk for hours on end normally… Take a “HELL NO I AIN’T GONNA SIT MYSELF TO DEATH” break every hour. Just try it. Stand at your desk and do your work. Pretend to be going to make yourself a cup of tea – walk around, move your bones. Get a glass of water. Your life, your health, your FINE BOOTY depends on it. Take breaks when you’re working – set an alarm on your phone so you take 2 – 5 min breaks every hour.
Other things you can do to get your rump up (not sitting!)
1) Do secret desk exercises e.g. leg weights – put your heavy handbag on your feet and lift! Do sets of 10 – 20 repetitions. Or use two full water bottles as dumbbells and do bicep curls or work your triceps. It may look a little odd but…
2) Sit on a stability ball instead of a chair – you’ll be strengthening your abs, your lower back and burning more calories each hour just trying to sit on that thing!
3) Get a sit / stand desk if you can
OR just stand at your regular desk, tilt your computer screen up
4) When you get home, don’t just slouch on the couch. Put your sneakers on instead and DANCE, GO FOR A WALK, DO JUMPING JACKS… You know what to do. Get the blood pumping or you’ll be like the poor people in the study who were SITTING THEMSELVES TO DEATH… Well, I’m being a bit dramatic here but, without realizing it, every single day they were increasing their risk of getting diabetes, high blood pressure, heart disease and becoming unhealthily overweight.
I’m here rooting for you!
love
Kara – The Lifestylista
xox
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