Tips for Sexier Ladies

Best Tips in this page are:
- Love Your Heart
- Free Your Mind and Your Body Will Follow!
- Put Sex Back In Your City
- The Dieter's Holiday Survival Guide:How Not To Gain Weight During the Season

Love Your Heart

By Jennifer Nicole Lee,
Fitness Expert & Author
Miss Bikini America 2005, Miss Muscle and Fitness

Some of you maybe asking, “Why care about the heart? I just want to be able to fit into my bikini and look good this summer”. Well in order to look good on the outside we must also take care of ourselves on the inside.

Information on the “good old’ ticker”
A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Fortunately, it's a risk factor that you can do something about. Regular exercise, especially aerobic exercise, has many benefits. It can:

• Strengthen your heart and cardiovascular system.
• Improve your circulation and help your body use oxygen better.
• Improve your heart failure symptoms.
• Increase energy levels so you can do more activities without becoming tired or short of breath.
• Increase endurance.
• Lower blood pressure.
• Improve muscle tone and strength.
• Improve balance and joint flexibility.
• Strengthen bones.
• Help reduce body fat and help you reach a healthy weight.
• Help reduce stress, tension, anxiety and depression.
• Boost self-image and self-esteem.
• Improve sleep.
• Make you feel more relaxed and rested.
• Make you look fit and feel healthy.

I see that you are all sold on the benefits of living a heart healthy lifestyle. And now you are asking me, “Okay, JNL! How Do I Get Started?”

It’s a lot simpler than you would ever believe!

First of all always check with your doctor first before starting an exercise program. Your doctor can help you find a program that matches your level of fitness and physical condition. Here are some questions to ask:

• How much exercise can I do each day?
• How often can I exercise each week?
• What type of exercise should I do?
• What type of activities should I avoid?
• Should I take my medication(s) at a certain time around my exercise schedule?
• Do I have to take my pulse while exercising?

Three Basic Types of Exercise
Ready to start exercising? Great! But for basic heart health, I am going to share with you the types of exercise that are the best.

Exercise can be divided into three basic types:

1. Stretching or the slow lengthening of the muscles. Stretching the arms and legs before and after exercising helps prepare the muscles for activity and helps prevent injury and muscle strain. Regular stretching also increases your range of motion and flexibility.

2. Cardiovascular or aerobic is steady physical activity using large muscle groups. This type of exercise strengthens the heart and lungs and improves the body's ability to use oxygen. Aerobic exercise has the most benefits for your heart. Over time, aerobic exercise can help decrease your heart rate and blood pressure and improve your breathing (since your heart won't have to work as hard during exercise).

3. Strengthening exercises are repeated muscle contractions (tightening) until the muscle becomes tired. For people with heart failure, many strengthening exercises are not recommended. (See below)

JNL’s Examples of Heart Healthy Aerobic Exercises
Plain and simple, aerobic exercises include: walking, jogging, jumping rope, bicycling (stationary or outdoor), cross-country skiing, skating, rowing and low-impact aerobics or water aerobics.
The suggested frequency of exercise depends on your fitness level and goals.
In general, to achieve maximum benefits, you should gradually work up to an aerobic session lasting 20 to 30 minutes, at least three to four times a week. Exercising every other day will help you start a regular aerobic exercise schedule. I recommend working up to exercising on most days of the week. While the more exercise you can do the better, any amount of exercise is beneficial to your health.

What’s the #1 Killer of Women in America?

Let's face it. One in three women get heart disease. Most of us just don't want to know the true state of our hearts, according to recent surveys by “Go Red For Women”. When we realize that heart disease continues to be the No. 1 killer of women in America, there is something we can do about it.

The fact is, it's essential to each one of us that we know our individual risk for developing cardiovascular disease. Our hearts are in our hands--and by seeing your healthcare provider and getting a blood test and blood pressure test we can save them.

Eating right is a powerful way to reduce or even eliminate some heart disease risk factors. Adopting a heart- healthy nutrition strategy can help reduce total and LDL ("bad") cholesterol, lower blood pressure, lower blood sugar, and reduce body weight.

To reduce your risk of heart disease, try these tips.

• Increase your intake of vegetables, fruits, whole grains and legumes.
• Limit fat intake. When you use added fat, use fats high in mono- and polyunsaturates only.
• Eat a variety -- and just the right amount -- of foods high in protein. Commonly eaten protein foods (red meat, dairy products) are among the main culprits in increasing heart disease risk. By balancing animal, fish and vegetable sources of protein, you can reduce your risk.
• Limit intake of cholesterol.
• Eat complex carbohydrates (such as whole-grain bread, rice, pasta) and limit simple carbohydrates (such as regular soda, sugar, sweets).
• Eat small but more meals throughout the day (for example, eating 5 to 6 mini-meals).
• Reduce salt intake.
• Exercise regularly.
• Drink 32 to 64 ounces of water daily (unless you are fluid restricted).

QUICK JNL FACTIOD:

Heart disease is the leading cause of death in women over 40 years old, especially after menopause.

Once a woman reaches the age of 50, (about the age of natural menopause), the risk for heart disease increases dramatically. In young women who have undergone early or surgical menopause, the risk for heart disease is also higher, especially when combined with other risk factors such as:

• Diabetes.
• Smoking.
• High blood pressure.
• High blood cholesterol, especially high LDL or "bad" cholesterol.
• Obesity.
• Lack of exercise.

JNL’s 101 on Heart Disease Symptoms-Be Prepared and Know How to Recognize the Signs!
Coronary artery disease, heart attack -- each type of heart disease has different symptoms, although many heart problems have similar symptoms. The symptoms you experience depend on the type and severity of your heart condition. Learn to recognize your symptoms and the situations that cause them. Call your doctor if you begin to have new symptoms or if they become more frequent or severe.

Coronary Artery Disease

The most common symptom is agina. Angina can be described as a discomfort, heaviness, pressure, aching, burning, fullness, squeezing or painful feeling in your chest. It can be mistaken for indigestion or heartburn. Angina is usually felt in the chest, but may also be felt in the shoulders, arms, neck, throat, jaw or back.

Other symptoms that can occur with coronary artery disease include:

• Shortness of breath
• Palpitations (irregular heart beats, skipped beats in your chest)
• A faster heartbeat
• Weakness or dizziness
• Nausea
• Sweating

During a heart attack, symptoms typically last 30 minutes or longer and are not relieved by rest or oral medications. Initial symptoms can start as a mild discomfort that progress to significant pain.
Some people have a heart attack without having any symptoms (a "silent" MI). A silent MI can occur among all people, though it occurs more often among diabetics.

If you think you are having a heart attack, or one of your loved ones, DO NOT DELAY. Call for emergency help at 911. Immediate treatment of a heart attack is very important to lessen the amount of damage to your heart.

Arrhythmias
When symptoms of arrhythmias are present, they may include:

• Shortness of breath.
• Chest discomfort.
• Weakness or fatigue (feeling very tired).
• Palpitations (a feeling of skipped heart beats, fluttering or "flip-flops," or feeling that your heart is "running away").
• Pounding in your chest.
• Dizziness or feeling light-headed.
• Fainting.

Atrial Fibrillation
Atrial what? That’s what I said after my dad was diagnosed with this. Let me fill you in: AF is a type of arrhythmia. Most people with AF experience one or more of the following symptoms:

• Heart palpitations (a sudden pounding, fluttering, or racing feeling in the heart).
• Lack of energy; tired.
• Dizziness (feeling faint or light-headed).
• Chest discomfort (pain, pressure, or discomfort in the chest).
• Shortness of breath (difficulty breathing during activities of daily living).
• Some patients with atrial fibrillation have no symptoms. Sometimes these episodes are briefer.
• Heart Valve Disease
• Symptoms of Heart valve disease can include:
• Shortness of breath and/or difficulty catching your breath. You may notice this most when you are active (doing your normal daily activities) or when you lie down flat in bed.
• Weakness or dizziness.
• Discomfort in your chest. You may feel a pressure or weight in your chest with activity or when going out in cold air.
• Palpitations (this may feel like a rapid heart rhythm, irregular heartbeat, skipped beats or a flip-flop feeling in your chest).

Okay, so we know the medical stuff. Its time to switch to the funner topic of FOOD!

Heart Healthy Foods to Eat! Yum!
From asparagus to sweet potatoes to a robust cabernet (YES, a glass of red wine once in a while!) -- Every bite (or sip) of heart-healthy foods delivers a powerful dose of phytonutrients that prevent and repair damage to cells. That's the essence of preventing heart disease.

There really is an abundance of fruits and vegetables in many colors, shapes, sizes that are good for your heart. You can definitely reduce your risk of developing cardiovascular disease by eating these foods every day."

Indeed, fresh produce provide the cornerstone for a heart-healthy diet because they help wipe out free radicals in the bloodstream, protecting blood vessels.

This is what I call "the whole-foods diet. You want everything to be in its natural form, as it comes from the ground, the less processed the better.

Whole grains, beans and legumes, nuts, fatty fish, and teas are just as important -- offering all sorts of complex heart-protective phytonutrients.

JNL’s Top 26 Heart-Healthy Foods

Here is my list of the "best of the best" heart-healthy foods! Enjoy!
The foods listed here are all top-performers in protecting your heart and blood vessels. We've also got menu ideas -- so you can easily bring heart-healthy foods into your daily breakfast, lunch, and dinner.

1. Salmon
Omega-3 fatty acids.
Grill salmon with a yummy rub or marinade. Save a chunk to chop for a pasta or salad later on.

2. Flaxseed (ground)
Omega-3 fatty acids; fiber, phytoestrogens.
Ground flaxseed hides easily in all sorts of foods -- yogurt parfaits, morning cereal, homemade muffins, or cookies.

3. Oatmeal
Omega-3 fatty acids; magnesium; potassium; folate; niacin; calcium; soluble fiber.
Top hot oatmeal with fresh berries. Oatmeal-and-raisin cookies are a hearty treat.

4. Black or Kidney Beans
B-complex vitamins; niacin; folate; magnesium; omega-3 fatty acids; calcium; soluble fiber.
Give soup or salad a nutrient boost -- stir in some beans.

5. Almonds
Plant omega-3 fatty acids; vitamin E; magnesium; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Mix a few almonds (and berries) into low-fat yogurt, trail mix, or fruit salads.

6. Walnuts
Plant omega-3 fatty acids; vitamin E; magnesium; folate; fiber; heart-favorable mono- and polyunsaturated fats; phytosterols.
Walnuts add flavorful crunch to salads, pastas, cookies, muffins, even pancakes.
Catechins and reservatrol (flavonoids).

7. Toast your good health! A glass of red wine could improve "good" HDL cholesterol.

8. Tuna
Omega-3 fatty acids; folate; niacin.
Here's lunch: Salad greens, fresh fruit, canned tuna. Keep "Salad Spritzer" – a light dressing -- in your office fridge.

9. Tofu
Niacin; folate; calcium; magnesium; potassium.
Tasty tofu is easy: Thinly slice "firm" tofu, marinate several hours, grill or stir-fry.

10. Brown rice
B-complex vitamins; fiber; niacin; magnesium, fiber.
Microwavable brown rice makes a quick lunch. Stir in a few chopped veggies (broccoli, carrots, spinach).

11. Soy milk
Isoflavones (a flavonoid); B-complex vitamins; niacin; folate, calcium; magnesium; potassium; phytoestrogens.
Soy milk is great over oatmeal or whole-grain cereal. Or, make a smoothie with soy milk.

12. Blueberries
Beta-carotene and lutein (carotenoids); anthocyanin (a flavonoid); ellagic acid (a polyphenol); vitamin C; folate; calcium, magnesium; potassium; fiber.
Cranberries, strawberries, raspberries are potent, too -- for trail mixes, muffins, salads!

13. Carrots
Alpha-carotene (a carotenoid); fiber.
Baby carrots are sweet for lunch. Sneak shredded carrots into spaghetti sauce or muffin batter.

14. Spinach
Lutein (a carotenoid); B-complex vitamins; folate; magnesium; potassium; calcium; fiber.
Pick spinach (not lettuce) for nutrient-packed salads and sandwiches.

15. Broccoli
Beta-carotene (a carotenoid); Vitamins C and E; potassium; folate; calcium; fiber.
Chop fresh broccoli into store-bought soup. For a veggie dip, try hummus (chickpeas).

16. Sweet potato
Beta-carotene (a carotenoid); vitamins A, C, E; fiber.
Microwave in a zip-lock baggie for lunch. Eat au naturale, or with pineapple bits.

17. Red bell peppers
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; potassium; fiber.
Rub with olive oil, and grill or oven-roast until tender. Delicious in wraps, salads, sandwiches.

18. Asparagus
Beta-carotene and lutein (carotenoids); B-complex vitamins; folate; fiber.
Grill or steam slightly, then dress with olive oil and lemon. It's a pretty side dish.

19. Oranges
Beta-cryptoxanthin, beta- and alpha-carotene, lutein (carotenoids) and flavones (flavonoids); vitamin C; potassium; folate; fiber.

20. Got orange juice? Check out the new nutrient-packed blends.

21. Tomatoes
Beta- and alpha-carotene, lycopene, lutein (carotenoids); vitamin C; potassium; folate; fiber.
For a flavor twist, try oil-packed tomatoes in sandwiches, salads, pastas, pizzas.

22. Acorn squash
Beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; calcium; magnesium; potassium; fiber.
Baked squash is comfort food on a chilly day. Serve with sautéed spinach, pine nuts, raisins.

23. Cantaloupe
Alpha- and beta-carotene and lutein (carotenoids); B-complex and C vitamins; folate; potassium; fiber.
A fragrant ripe cantaloupe is perfect for breakfast, lunch, potluck dinners. Simply cut and enjoy!

24. Papaya
Beta-carotene, beta-cryptoxanthin, lutein (carotenoids); Vitamins C and E; folate; calcium; magnesium; potassium.
Serve papaya salsa with salmon: Mix papaya, pineapple, scallions, garlic, fresh lime juice, salt and black pepper.

25. Dark chocolate
Reservatrol and cocoa phenols (flavonoids).
A truffle a day lowers blood pressure, but choose 70% or higher cocoa content.

26. Tea
Catechins and flavonols (flavonoids).
Make sun tea: Combine a clear glass jar, several tea bags, and hours of sunshine

So there you have it, your total update on how to live life with a super healthy heart. Remember that nutrition and exercise compliment each other, and help you to live a whole, healthy lifestyle!

And visit my websites JenniferNicolelee.com.

Free Your Mind and Your Body Will Follow!

By Jennifer Nicole Lee,
Fitness Expert & Author
Miss Bikini America 2005, Miss Muscle and Fitness


Health starts in the mind and then flows to the body. In this chapter I prep both the mind and body for the fantastic health advances that lay ahead. You must be 100% ready to be committed in making healthy progress in order to see and keep results! Although it may be hard to be believe, but sometimes it is ourselves who sabotage our own successes because we are not mentally ready and committed to sticking to our wonderful lifestyle improvements. You must create your results before they occur, and prepare yourself for boundless energy, and confidence.

In order to lose weight, get six pack abs, a round butt, fight cellulite, find stretch mark solutions, detox, tone up, firm up and get flat abs you must start with your mind! A close friend of mine already sabotaged her weight loss potential by saying to herself “Why lose weight? My skin will only be flabby if I lose the amount of weight that I want”. She had already set herself up for failure by pre-determining that she was not going to lose weight. Another client of mine once claimed that she wanted to lose the weight but was afraid of all the remarks from those close to her, and how it might affect her family. I told her that she would only be adding quality to her life, and not taking away from it. And that these healthy new changes would actually be helping her family as well. In addition, the other side to this “fear” was rooted in the constant idea that she would never be able to lose weight. What about the added health risks of heart disease, diabetes, and not to mention the added pressure on joints from the additional weight? These are examples of people riding the fence; not knowing what side to get off on. Make a decision to improve your life by being healthy because your mind and body will thank you.

Mental Preparation for the Whole Process: Preparing yourself Mentally to Loose Weight

Start by asking yourself, do I have a healthy mind, or a mind that will thwart my efforts? Am I my own best friend or my worst enemy? If you answered yes to the latter, well we first need to clean your “mental” house! Here are my top 7 strategies to giving yourself the right mental attitude that will allow you to start improving your life.

1. Have a Crystal Clear Vision of What You Want to Achieve

I have heard it so many times: my clients come to me and cry “I’m sick and tired of being overweight!”, or they will complain “I have no energy and I’m tired all the time”. This will not help you! We all know what we want to move away from. But what do we want to move towards? I am referring to the fact that we must realize where our main focus needs to be in order for us to achieve weight loss success from now on. Since we have all taken “Before” picture of ourselves, we need to now have an “After” image of what we want. Envision what you want to achieve. See the new you and imagine what it would feel like to be that new you! Take out your journal and write down what you want to achieve, what you want to move towards and how you are going to do it. Picture yourself with limitless energy, being able to handle your daily tasks, your job, and all the while, still having enough steam left over for your children and your personal life. If you want to lose inches, release stress, sculpt your body, fight your sugar addiction, and get on a low carb diet, you can do it! How will it feel to put on a swimsuit and feel great about what you see in the mirror? Imagine weighing yourself and loving the number that you see! You will start to relish the after burn of your morning workouts! You have to know and understand what you are moving towards, and say goodbye to what you are moving away from to be able to have fitness success and maintain it!

2. Clean out Your Mental House! Stop putting yourself down! That unfriendly little voice inside your head needs to be silenced now and forever! That super critical opinionated alter ego of yours needs to know who the boss is. You are! So what you gained 5 pounds on the family vacation cruise. That does not make you a “fat pig”. Rather than beating yourself up by complaining, instead compliment yourself by saying something like “Yeah, I did have that chocolate chip cookie for desert. But I didn’t have 3 of them like I would have done before.” You need to learn to stay focused on your objective and stay positive. Don’t let the negativity get you down or blur the vision towards your destination! Stop whining and take more control over your actions and your life! Stop playing victim. It doesn’t help you or others around you.

3. Treat yourself with respect: Respect yourself. It is that simple, but we don’t do it. If you had a best friend who you loved with all your might, would you give them a fat laden artery clogging fried cheeseburger with fries, or a crisp and fresh garden salad topped with marinated and grilled chicken? Yes, you would give them the salad. But why don’t you do this to yourself? Most likely because the psychology behind your actions does not allow you to treat yourself with the respect and consideration you would have for those you love. You are self sacrificing; always giving to others and not yourself. Think about this thought: your mind and body are temples and you need to treat them as such. Why would you put something dirty and of no value in a sacred and special place? Well of course you wouldn’t. So start respecting yourself and treating yourself right. You deserve better than processed fast food with little to no healthy nutrient content. Also, you deserve to chisel out at least 50 minutes every other day, for a weight training session with a touch of cardio at the end. Remember, you are the most important person in your life. If you can’t help yourself, than how can you help others? It all begins with you!

4. Be creative: What does she mean by “be creative”? I don’t mean to be an artist or a philosophical thinker. But we are in this for the long run. Being healthy is a process, a journey, not a one-time event. Fitness and health is going to be your new lifestyle. Therefore we need to make it fun, different with variety, and interesting. Ask yourself “what are my favorite foods and the exercises that I love to do most? If you answered Italian food, then go out there and buy a low-fat, low-carb Italian cookbook and learn how to remake over your old favorites! And if you love to play tennis, join a tennis club or hire an instructor who will help you strengthen your back hand or give you a better edge on your game. If you love nachos, be creative and re-invent the recipe using low fat ingredients rather than the real stuff. Just open your mind to new and different tools and use them as a bag of tricks that will help you fight the war on fat. By being creative, you will make it fun, refreshing, interesting, and there will never be a dull moment in your new healthy life.

5. Put fitness first: Well not exactly first, but make it a top priority. It should be a rock in your life. If your car breaks down, exercise. If you get a job promotion, exercise. If your husband leaves you, exercise. No matter what happens-stick to your routine! Of course we all will have bad days and get off of our diet-but refocus yourself, look at your compass, and get back on track! And prepare to be tempted. This strategy of “thinking five steps ahead” will allow you to win at the game of fat loss. You know that you have to attend your family’s barbeque dinner with non-stop servings of hot dogs, potato salad, and sugary deserts. So be smart and execute your fitness plan: munch on a crispy apple before the bbq, this will fill you up cutting the edge off of any uncontrollable hunger pains that might set in while you are there. Then opt for the grilled chicken breast with no bun, a side salad, and an ear of corn with no butter. You put fitness first and you are still able to enjoy your family’s social activities without ending your fitness goals!

6. Set yourself up for success: Put health on the shelf and the gym bag in the car! Stock your fridge and pantry with the latest guilt free snacks and treats. Low-carb and low-fat foods are tasting better and better. Try something new today. Have your gym bag ready to go in the car for a pre or post work-day workout. Throw in a towel and a change of clothes and you will not have an excuse, to not make it to the gym. Everywhere you go and no matter where you are, your healthy habits will follow you! Therefore it will be almost impossible to not stick to your plans and reach your goals. Buy used exercise DVD’s for little to nothing online and have them ready to go in your family room. Have your running shoes right there by the bed so all you have to do is roll out of bed right into your morning run!

7. Compel and Coerce Through Pain:

Yes, pain CAN be your friend! Use it to your advantage as a tool to get you motivated to make a positive change in your life. I said that my technique to losing the fat and getting in shape would be painful-well almost! I created my success through constantly reminding myself of what I looked like before, and the pain I experienced when I was at my heaviest. Get some leverage on yourself. First, it is absolutely necessary for you to take a “Before” picture of yourself. Secondly, it would be best if you took this “Before” picture and put it somewhere where you can occasionally see it when you need to feel the “pain” and that frustration associated with that picture, to get you motivated. When you feel your motivation and desire weakening-glance at those pictures and remind yourself of the despair that you felt when you were at your unhealthiest. To make yourself take action, you have to be at the doorsill of pain looking directly at it, straight in the eye. This is where your power and supremacy over your future decisions will come from. Pain will be your friend because you will learn how to manipulate it and use it towards your advantage. The pain that I revisited often was surrounded by my overweight “before” photo. I deliberately glanced at my “before” image to use it as my pain, that then coerced me into taking positive action. This pain was the vital vehicle which propelled me into fast forward mode; making sure I never pushed the rewind button. I used the pain of feeling overweight, frumpy, and not being able to wear the beautiful clothes that I wanted, as a therapeutic medium to get me towards my goals. These were all the methods that lead me to my weight loss achievements. Again please use these techniques to stay on the right path. They are as follows:

· Look at my Before Picture

· Remember how I felt to carry all that extra weight around

· Remember how I was treated differently when I was heavier

· Remember the confidence I started to experience when I felt stronger

· Compare my old lifestyle with my new improved one and how great it felt to be healthy!

· And as I speak from experience, I can’t say it enough, but it is necessary to stop playing the victim and start making those improvements in your life now to become victorious!

Fitness expert and author, Jennifer Nicole Lee (JNL), has become an icon for women and fellow moms across the world with her amazing 70-pound plus weight loss success story. To ultimately improve her physical and mental health and become more active with her children, JNL began a regimen of exercise drills and performance nutrition. Training as an athlete, JNL's goal was to lose weight, with the ultimate goal of entering a bikini contest. Less than one year later, JNL entered the ultimate figure competition and was crowned Miss Bikini America 2004, realizing her goal and proving that mothers can still be sexy, fun and fit!

This empowering experience catapulted Jennifer Nicole Lee into the health and fitness industry and gained her the respect of countless professionals. She has shared her compelling weight loss story on national talk shows including Oprah and Inside Edition, and has proudly graced the covers of over 15 fitness magazines. Please visit JenniferNicolelee.com for more information.

Put Sex Back In Your City

By Jennifer Nicole Lee,
Fitness Expert & Author
Miss Bikini America 2005, Miss Muscle and Fitness


It’s no wonder that the movie “Sex and the City” made record breaking history with an estimated $57 million in sales this past opening weekend.

Carrie, Charlotte, Miranda, and Samantha exemplify the modern day multidimensional woman that has it all, including a super- fierce body that is confident, sexy, strong and fit!

And let’s face it ladies, when you look good, you feel good! If you feel like “Sex” has left your “City” it’s time to BRING YOUR SEXY BACK with The Fitness Model Program™

The Fitness Model Program™ will help you lose that darn ugly fat, blast cellulite and allow you to build feminine sleek and sexy muscle tone with only 4 short workouts per week! Some women are even experiencing the enjoyment of getting their hot body back and not only looking, but feeling years younger and even reporting having higher sexual energy with the help from the
Fitness Model™ Program!

Bring Your Sexy Back with my fitnessmodelprogram

The Fitness Model Program™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to gain that Fitness Model™ look! Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day!

It is the ultimate Bikini Body Program that will give you a round butt, toned arms and flat abs!

Most importantly, it will help you get those flat abs that you have always wanted!
Summer is here- Are you bikini ready? Here are some of my favorite tips for six pack abs:

CRUNCHES: Don’t Count-Just “Burn” Them!

Abdominal exercises are your arsenal at sculpting and toning your tummy. I am strict when it comes to these, almost always exercising my abs until exhaustion. My militant mantra is “If you are not burning, you are not earning”, meaning you have to work for your washboard and a good indicator is that post work out soreness that sets in on the abs after my workouts.

Here I have highlighted my 3 top favorite abs exercises guaranteed to give you a run for your money!

A. BALL BUSTERS: Lay your back on a yoga ball with your knees bent 90 degrees and your workout buddy holding your feel down. Lean all the way back holding a small 5 pound weight behind your neck crunching up and actually curling your torso inwards towards your belly button and at the same time turning your pelvic muscles up.

B. THE PENDULUM: Lay on the floor while holding your work out partner’s ankles. Bring your legs up and have your partner push them down to the floor and then snap your legs back up-the key is to use resistance when your legs are being pushed down.

C. HANGING KNEE RAISES: When I first put myself into these arm straps, I thought that it was some kind torture device! But know I only have my abs thanking me! Hang in 2 arm slings with elbows bent and locked, and gently raise your knees into your chest.

The Dieter's Holiday Survival Guide:
How Not To Gain Weight During the Season

By Jennifer Nicole Lee,
Fitness Expert & Author
Miss Bikini America 2005, Miss Muscle and Fitness

Is it that time of the year, again? Summer is over, the fall is here, and winter is just around the corner. What does this mean for the fitness lover in all of us? We are all in the midst of the yearly battle where we fight fat all throughout the holidays. We are constantly bombarded with empty sugar-filled “gifts” from our holiday work party, or our family and friends get-togethers.

What is the health conscious and fitness fanatic to do with all the external pressures to fall into the holiday rut of eating out of control and munching on whatever is placed in front of us? Sadly enough, we will always be bombarded by our own parents, friends and family with their never-ending requests to eat, eat, and eat some more! But you will survive, not gain any fat, and maybe even lose fat pounds, boost metabolism, lose fat fast, get flat abs and gain muscle with my “Dieters Holiday Survival Guide to Fat Loss”. I’m going to get you geared up the weight loss for women guide complete with the diet tips, fat burning exercises, and tools that you will need to fat and win the war on holiday weight gain.

Don’t get me wrong, I am not here to take the fun out of the holiday season. Because what would you prefer? At your next function to have your family and friends murmur “Wow, did she put on some weight?”, or comment “She looks incredibly fit!” I am actually here to help you survive the holiday season without even gaining one pound, and maybe even slimming down a bit. And I have developed a plan that will allow you to enjoy the best of both worlds. My program will allow you to meet your fitness goals, without ostracizing you too much from your holiday cheer with your friends and family. Just read on…I will show you how to build the best body ever for the New Year!

Your Workouts

Let’s get real! The holidays are surrounded with food, and tons of it. You will be forced and shoved in front of food, whether you are hungry or not. Therefore, you must exercise to balance off the increased caloric intake during this winter time. Some fitness gurus and so- called experts state that exercise is a choice, and not necessary. This is a flat out lie, and I am here to tell you that exercise is mandatory. But don’t think of exercise as a chore that you must squeeze in between Aunt Barbara’s Yule Log, and Uncle Steve’s spiced egg nog. Try viewing exercise as an “I get to!” not as an “I have to!” When you exercise, you are getting fresh blood and oxygen to every cell in your body. What a “fat incinerating” treat! And in addition, this gift giving season, give yourself the greatest gift of all, the gift of exercise. Your heart, lungs, and muscles will all love you for it!

And digest this: Treat your workouts like important business meetings that you cannot be late to, call in “sick” to, or cancel. And your workouts are with the most important person in the world-YOU! You must go ahead and pre-schedule your workouts as a priority meeting that is already blocked out. Aim for at least four invigorating workouts per week. If you get to five in, then congratulations. And if you achieve six complete workouts a week, then hats off to you! And the great thing about exercising is that you get to choose what you love to do best, such as weight training, yoga workouts, pilates workouts, working out a home, using an exercise dvd’s , running for a marathon, running on a treadmill, or even doing one of my Fabulously Fit Moms exercise DVD’s from www.shopjnl.com

Plan Your Food In Advance

To survive this holiday season without gaining a pound, and even better yet, maybe even losing some weight, we need to understand “planning our food”. I call my own meals and the order and content of them my “Food Plan”, not a fat loss diet. I never have called it a “diet”. Why? Because what are the first 3 letters of the word DIET? Yup! DIE! We all don’t want to DIE! We want to live, and live optimally and eat wisely in order to meet our fitness goals. So here are my fitness tips, nutritional tips for a fat blasting food plan.

It’s smart to plan your meals in advance and to follow a certain system of eating. To master planed eating and stop eating accidentally (eating whatever comes in front of us) is when a true weight loss master is born. Thinking ahead per meal is one of the best weight loss strategies anyone can accomplish and master. And don’t get overwhelmed, its pretty easy.

Follow this tried and true food formula: one lean source of protein, combined with about 1?2 cup of whole grain carb, plus about one cup of a fibrous carb. This will be for your breakfast, and lunch, and then for dinner omit the complex carb.

Aim to “eat breakfast like a king, lunch like a prince, and dinner like a pauper”, making sure to concentrate your amount of calories in the early part of the day. And if you know that you are going to a “gut bomb” of a dinner party, and then prepare yourself by eating a healthy small meal before you go. This small healthy mini-meal will help curb your hunger and insure you don’t over eat on junk when you are at the party.

Sample food plan:

Breakfast-the biggest meal of my day

Mid morning snack is protein shake made with water

Lunch is still satisfying large in portion

Late afternoon snack is another protein shake with water

Dinner is a lean source of protein with my fibrous carb of choice (salad, broccoli, asparagus, etc)

Therefore aim to eat early, often, and taper off the calories as the day goes, and you will be able to still fit into that “little black dress” on New Years!

To Drink or Not to Drink, This is the Question!

‘Tis the season to eat, drink, and be fat! This is my motto for all of those who are NOT on a program. Just leaving your body to the fate of the holidays and all the parties, you pretty much can be guaranteed gaining weight this season. Those of you who are on a food and exercise plan, our motto is “Eat high protein, low carbs, drink water and protein shakes, and be merry! Your body will thank you by being more efficient, effective, burning fat faster, and having more energy to take upon this super busy season.

And now the topic of alcohol! Many of us are still confused on if alcohol is good for our or not. Here is the answer in plain presentation. Alcohol is empty calories, most of it sugar. Its not rocket science to see that when one consumes alcohol, those empty calories pile on quickly. In addition, when someone drinks, their appetites tend to increase, therefore the effects of drinking quantify. Once scientific study proved that one drinks a cocktail at dinner, they consume up to 600 calories more, than if they did not have a drink.

I am not here to tell you not to loosen up with a cold one, and be a social stiff all holiday season. But drink in moderation. And if you don’t want to seen unsocial, simply take a glass of wine or champagne that is offered, take part in the toast, and sip socially, only to leave most of that “sugar” in the glass! And here is another holiday tip: instead of a fully loaded drink, opt for a “wine spritzer” where it’s half the amount of wine that is diluted with a splash of soda water. Add a twist of lemon, and you have slashed your calories in half. And if you are asking yourself “what are the best supplements for fat loss” then simply visit my website at JenniferNicolelee.com for more information on proper supplementation.

This Season, Let Your Body is a Walking Advertisement of Your Health

Your holiday office party is coming up very soon, as well as your family get together to celebrate the season. One of your first questions is likely going to be “What am I going to wear?” If your diet and exercise plan is in order, then what you wear really doesn’t matter. This is because your body can’t lie! It will show everyone if you have been “cheating” on your food plan, or if you have been putting yourself back on your to do list, and making eating right and exercising priority on your list.

I remember one holiday season when I was around 200 pounds (and maybe can you too!) when I would wear big black baggy clothes, big hair and tons of makeup to try and “mask” me being over weight. Now this holiday season, I am celebrating the fact that I have finally gotten my weight under control. Now I pride myself in being able to not hide my body, but show off my physique, and your body is your biggest advertisement on whether you are living optimally, or not. It’s your choice, so choose wisely!

Sample Dieters Holiday Survival Workout:

Mon – Legs

Tue-Upper

Wed-Cardio

Thurs-Legs

Friday-Upper

Sat-Cardio

Sun-Off

On weight training days, aim to perform 45 minutes of weight training exercises. Execute 3 sets of 8-12 reps at a weight that is challenging for you.

On cardio days, perform 20 minutes to 45 minutes of a type of cardio that you prefer.

Sunday, or one day of the week, needs to be a rest day to keep you rested.

This year, you can have your best body ever, and still enjoy the holiday season with your friends and family. The key is moderation, making sure you get to your workouts, and also pre-planning your meals. You can start the New Year looking sleek and sexy with my tips and fitness expertise in this “Dieters Holiday Survival Guide”, and not look like Santa Clause himself!

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