15 minute workout, eating tips for sexy arms

March 28, 2011 9:39:22 AM PDT
If you want toned arms like First Lady Michelle Obama, it's time to get moving and eating better.

JJ Virgin is the co-star of TLC's Freaky Eaters and the author of Six Weeks to Sleeveless and Sexy. The nutrition and fitness expert is shows us how to keep looking healthy and sexy! And she is sharing her "JJ's 4X4 Workouts", where you get a full body workout in only 15 minute at home! ABC 7 viewers can watch her workouts at http://jjsfitclub.com.

JJ's Tips to eating right:

1. Add before you take away: Choose healthy foods that make you feel full

I focus on two concepts that will ensure your success without leaving you cranky and craving. The first thing is "add before you take away" by putting in more non-starchy veggies, upping your fiber intake, and drinking water between meals. One important thing to remember is adding fiber to your diet. Fiber fills you up. It is slowly digested so you feel full longer. Fiber also expands in your stomach so you eat less to feel full.

TRY: berries, nuts and seeds, lentils/legumes, apples and oatmeal The second tip is to make what I call "lateral shifts" with your daily favorites so you won't instantly miss the foods you eat now.

2. Take Away: Clean out your kitchen

There are a number of chemically based foods lurking in your kitchen. For starters, get rid of anything with the word "diet" in it. In order to take out the sugar or fat, more of something else that's probably undesirable must be added. For example, foods that are nonfat are usually higher in sugar. Here are some examples of the obvious ones:

  • White bread in any form including bagels and muffins
  • Creamy or sugary salad dressings
  • Vegetable oils, including corn, safflower and sunflower
  • Here are some examples of the not-so-obvious ones:

  • All sodas, including the diet ones
  • Energy and cereal bars
  • Fat?free flavored yogurt
  • Fruit juices, even the ones that are 100 percent natural
  • 3. Gut health and weight loss?

    Promote a healthy gut to absorb nutrition better and avoid the occasional bloating and constipation

    We have an average of three pounds of "good" bacteria in our gut.

  • Better health begins in the intestines. Filling your body with beneficial things, healthy bacteria, probiotics, intestinal flora, healthy cultures makes sense.
  • Nutrient Deficiency - Depending on how much good bacteria is in your system, you will absorb only so much or so little nutrients even when taking in healthy foods.

    Eat yogurt with live bacteria probiotic or a supplement each day. Look for a powerful strain that is convenient

    4. And don't forget fitness!

  • Exercises that require little to no equipment
  • Frequency and time
  • Importance of combining cardio and weight training

    JJ Virgin's Bio (from jjvirgin.com)

    "Your body is not a bank account. It's a chemistry lab." -- JJ Virgin

    JJ Virgin is the premiere voice of scientific reason in the world of nutrition and well-ness. She is one of the nation's foremost celebrity nutrition experts, public speaker and media personality. Her 25 years in the health and fitness industry, the past 10 in holistic nutrition and functional medicine, have earned JJ recognition as the go-to weight loss expert who can unlock the door to life-long weight management through her sensible, no-fail approach to nutrition and fitness. JJ's is the author of "Six Weeks to Sleeveless and Sexy" published by Simon & Schuster Gallery and she is the co-star of the TLC reality series Freaky Eaters.

    Internationally recognized as the creator and leader of the breakthrough Weight Loss Resistance Rev-olution programs, JJ is responsible for turning the most challenging weight loss resistant cases into stunning successes where clients can get lean for life. Her mission is to crush the widespread misin-formation on nutrition and exercise and put a serious dent in the obesity epidemic with her science-based approach to weight loss and fitness. "Your body is a chemistry lab; there are scientific methods to help you discover your areas of weight loss resistance, heal your metabolism and become well for life," JJ says.

    She has worked with performance athletes, CEO's, and A-list celebrities from around the world, including Gene Simmons, Ben Stiller, Jeanne Tripplehorn, Tracie Thoms, Janeane Garofalo, Joshua Rexford, Stephen Bishop, Benny Mardones, and Superman Returns star Brandon Routh. JJ appeared for two years as the nutrition expert on the top-rated Dr. Phil Show, and made appearances on ABC's Extreme Makeover, NBC's iVillage Live, The Bonnie Hunt Show and the E! channel's Modern Girl's Guide to Life. She's authored numerous articles and has been featured on nationally syndicated radio shows, at international conferences and in popular magazines including US Weekly, Star and SHAPE, and appears regularly on popular websites and in newspapers. JJ has led national health campaigns and also trains other health care professionals and speaks to doctors about weight loss, fitness, nutrition and related health issues.

    JJ is a member of Mensa, a UCLA graduate and chronic student having taken 40 graduate courses (and counting) from 6 different graduate and doctoral schools including Biomechanics from California State University Northridge, Sports Medicine from University of Miami, doctoral level courses in Exercise Physiology, Nutrition and Aging from USC, and Nutrition studies from University of Bridgeport. JJ continually updates her education by attending multiple health-focused medical conferences and seminars every year. JJ is the Nutritional Consultant and Advisor for MyMedicalRecords.com a publically traded Personal Health Record Company.

    Included in JJ's credentials:

  • Board Certified Nutrition Specialist with the American College of Nutrition
  • Board Certified in Holistic Nutrition
  • Certified by the American College of Sports Medicine as a Health Fitness Specialist with enhanced qualifications in nutrition, advanced personal training and exercise for the older adult
  • Certified Nutritional Counselor with the American Association of Nutritional Consultants
  • Completion of the Institute of Functional Medicine's course, "Applying Functional Medicine in Clinical Practice"
  • President of the National Association of Nutrition Professionals
  • Member of the American Nutraceutical Association
  • You can learn more about her work at jjvirgin.com

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