Authors: Jillian Michaels
Slim for Life (14 page)
Your own body
. This is your most valuable tool when it comes to exercise, especially when working out at home. There’s next to nothing you can’t work with body weight alone. To get you started:
•
Buns and thighs.
Do squats, lunges, sumo squats, side lunges, dead lifts, leg lifts, step-ups.
•
Chest, shoulders, and triceps.
Do push-ups, downward-facing dogs, pike push-ups, triceps dips.
•
Back.
Do Supermans, body rows (put a broomstick across two chair seats, lie under it, grab it with an underhand grip, and pull yourself up).
•
Abs.
Do sit-ups, crunches, reverse crunches, bicycle crunches, plank, side plank, leg raises, hollow man (lie face up, arms at sides, palms up, legs extended and together; lift head, shoulders, and legs a few inches off the floor and hold for 30 seconds, “hollowing out” your belly).
•
Cardio.
Do butt kicks, high knees, mountain climbers, jog in place, jumping jacks, skaters.
A pair of adjustable dumbbells.
Grab yourself a pair of dumbbells that adjust from 3 to 8 pounds. You can buy some used on eBay
for about ten dollars. They allow you to add resistance to many of the exercises listed above, and they open another slew of exercise possibilities to you. You can do rows for your back, flys for your chest, military presses and front and lateral raises for your shoulders, triceps extensions and kickbacks, biceps curls for your arms, and chops (diagonal swings down and across your body) to challenge your core. While it’s true that you can use water bottles or candlesticks in place of dumbbells, use them only as a last resort (like when you’re traveling and staying in a hotel that has no gym). These things are not meant for fitness so the weight isn’t evenly distributed, they’re
weird to hold, and as a result they can slip from your hand.
SLIM MYTH:
Lifting weights will make you bulky.
FAST FACT:
Weight training is great for fat burning and muscle maintenance. Lifting heavy weights, in particular, has a direct effect on raising your resting metabolism, and it boosts calorie burn by approximately 105 calories per day, for up to 3 days after a workout. This afterburn is one huge reason why every woman should regularly strength-train. Women have fewer muscle fibers than men and significantly fewer muscle-building hormones like testosterone. For a woman to get bulky from weights, she would have to be doing Olympic lifts and power-lifting extremely heavy weights while simultaneously eating a massive calorie surplus.
A resistance tube
. Tubes aren’t completely necessary if you have dumbbells, but these elasticized items are so cheap to own, why not add one to your equipment collection? Tubes are interchangeable with bands—it’s just that one comes with handles (tubes) and the other is flat and doesn’t (bands). They’re light and easy to travel with, too. Typically tubes can play the role that cables do at the gym. You can hook a tube under a sofa leg and do seated rows. Wrap it around a post and do cable chest presses or flys. Get an Xergym door attachment (you can purchase it at
www.spri.com
) and insert it above shoulder height between the hinge side of the door and the door jam to do lat pull-downs. Stand on the tube and do biceps curls, military presses, or triceps extensions—the possibilities are nearly endless.
A yoga mat
. I can’t recommend that you grab a used one, but having a yoga mat to work out on is important, especially if you have a hard floor. If you really can’t afford this addition to your tool kit, lay down two bath towels for padding when you do floor exercises.
A jump rope
. This one is pretty self-explanatory. Jumping rope is a cardio calorie-scorcher.
That’s pretty much it.
If you have some extra cash, there are two higher-ticket items I’d recommend: a piece of cardio equipment and an exercise bench.
The bench is great for everything from dumbbell chest presses to step-ups to dumbbell rows; it provides you with a stable platform that won’t get scuffed up like a coffee table or kitchen chair. For the days you just aren’t in the mood to jump around or put yourself through the paces, an incline
treadmill is great for getting in a quick burn. You can do it while you watch your favorite shows or get in a quick jog when it’s snowing outside. It will give you versatility and convenience. I’d avoid the recumbent bike and elliptical machines, as they don’t burn as many calories as the treadmill does.
Removing chemicals and toxins from your food is essential to getting and staying slim. But do you know why it’s important to do so with your home products, too? Much of what you put
on
your body gets absorbed
into
your body through your skin. The chemicals and toxins in your cleaning, hygiene, and beauty products can actually make you sick and fat by disrupting your endocrine system. Bummer, right? I’m about to teach you how to fix this problem by greening your routine in affordable ways. You’ll get slim, save the planet some, and save money.
When it comes to home
cleaning products like dish soap and detergent, you don’t need harsh chemicals to get the job done. In fact, I’ve asked my favorite green expert Caroline Howell, owner of Green Beanie (
www.greenbeanie.net
), to recommend her picks for best green cleaning products. Now, these products can get costly, so if
money is an issue, keep reading. She’ll show you how to make your own at home for pennies.
Bona Hardwood Floor Cleaner
EarthFirst Bath Tissue
EarthFirst Dinner Napkins
EarthFirst Facial Tissue
Ecover Dishwasher Tablets
Ecover Laundry Detergent
Method Furniture Polish
Mrs. Meyer’s Liquid Hand Soap
Mrs. Meyer’s Powder Surface Scrub
Seventh Generation Natural Dish Liquid
Seventh Generation 100% Paper Towels
Seventh Generation Toilet Bowl Cleaner
Seventh Generation 100% Recycled Bathroom Tissue
Simple Green All Purpose Cleaner
Simple Green Carpet Cleaner
• White
vinegar is a popular household cleanser, effective for killing most mold, bacteria, and germs, due to its high level of acidity. Cleaning with this vinegar is a smart way to avoid using harsh chemicals. Just mix an equal solution of water and vinegar in a spray bottle, and go to town. It’s great for anything you’d use Windex on. You’ll also be glad to know that it’s environmentally friendly and very economical.
•
Baking soda, like vinegar, is nontoxic, multipurpose, and cheap. Simply mix ¼ cup baking soda with 1 quart warm water. It’s easiest if you use it in a spray bottle, then wipe the area clean. It does everything from unclogging drains to cleaning pots and pans to removing odors in your fridge. You can also use
borax or washing soda, which are slightly stronger than baking soda. Both work well to brighten clothes and lift stains.
•
Lemon juice has a pleasant aroma, cuts grease, polishes, and can be used to dissolve soap scum and hard water deposits. Lemon is a great substance to clean and shine brass and copper. Try mixing lemon juice with vinegar or baking soda to make cleaning pastes. Cut a lemon in half and sprinkle baking soda on the cut section of the lemon. Use the lemon to scrub dishes, surfaces, and stains. Be aware that lemon juice can act like a bleach, so test it on a hidden area before putting it everywhere.
• Olive oil is a great natural wax and polish agent for metal or wood. Simply mix 1 cup of olive oil with ½ cup of lemon juice, then start
polishing.
•
Hydrogen peroxide is an antibacterial and antiviral agent, so it makes sense to use it as a household cleaner. It does take time to work, however, so when you spray it on, leave it for about a minute before wiping it off from whatever you’re cleaning. You can use it on everything from toilets to mildewed showers to countertops. Plus, it safely and naturally bleaches and whitens clothing.
•
Salt is a natural abrasive that’s nontoxic, cheap, and easy to find. Use rock salt or sea salt for tough scrubbing jobs, but don’t use it on stainless steel as it may leave scratches.
When it comes to hygiene and beauty, natural and clean is the only way to go. It’s ironic that people pay hundreds of dollars on
beauty products loaded with chemicals that will age them, disrupt their
metabolic function, and possibly induce disease in their bodies. It’s all so unnecessary. There are a ton of natural products without harmful chemicals that you can use, as well as home recipes that can replace these toxin-filled products and keep your body functioning optimally. My personal makeup artist and green beauty expert
Paige Padgett (
www.paigepadgett.com
) has put together a list of products and natural ingredients for you to use to beautify. They’ll help keep you hot, slim, and healthy. (Notice, I’m giving you big points for these. That’s how seriously I take this topic. Taking the chemicals out of your products will make an enormous difference in the long run with regard to your metabolism and your overall health.)
Amala—
http://www.amalabeauty.com
Beauty Without Cruelty—
http://www.beautywithoutcruelty.com
Burt’s Bees—
http://www.burtsbees.com
California Baby—
http://www.californiababy.com
Derma e—
http://www.dermae.com
Desert Essence—
https://www.desertessence.com
Dr. Hauschka—
http://www.drhauschka.com
Duchess Marden—
http://www.duchessmarden.com
Eccobella—
http://www.eccobella.com
Intelligent Nutrients—
http://www.intelligentnutrients.com
Jane Iredale—
http://www.janeiredale.com
Juice Beauty—
http://www.juicebeauty.com
Kjaer Weis—
http://kjaerweis.com
Nude Skin Care—
http://www.nudeskincare.com
Pangea Organics—
http://pangeaorganics-store.sparkart.net
Pratima—
http://www.pratimaskincare.com
Primitive Makeup—
http://primitivemakeup.com
Revolution Organics—
http://www.revolutionorganics.com
Suk-i—
http://www.sukipure.com
Tata Harper—
http://www.tataharperskincare.com
Terra Firma—
http://terrafirmacosmetics.com
Vapour Organics—
http://www.vapourbeauty.com
W3llPeople—
http://www.w3llpeople.com
Weleda—
http://www.weleda.com
Zuii Organics—
http://www.zuiiorganic.com
Zuzu Luxe—
http://www.gabrielcosmeticsinc.com/index.cfm/category/3/zuzu-luxe.cfm
FACE • • • 3 POINTS
• 100% Pure Coffee Bean Eye Cream
• Dr. Hauschka Rose Day Cream
• Nude Skin Care Cleansing Facial Oil
• Yes To Carrots Lip Balm
• Burt’s Bees Grapefruit and Sugar Beet Shampoo
• Rene Furterer Natural Dry Shampoo
• Whole Foods 365 Shampoo and Conditioner
• Weleda Rosemary Hair Oil
• Burt’s Bees Aloe & Witch Hazel Hand Sanitizer
• Duchess Marden Body Serum
• Farm Aesthetics Organic Bugscreen
•
Galen Labs Lemon Eucalyptus & Tea Tree Dead Sea Bath Salt
• Pratima Rose Organic Bath Oil and Salts
• Ren Body Lotion
• Revolution Organics All Over Body Balm
SLIM MYTH:
With the right cream, diet, or procedure, you can get rid of cellulite.
FAST FACT:
Sadly, there’s absolutely nothing we can do about cellulite. I’ve tried pretty much everything and to no avail. Cellulite has more to do with the structure of your connective tissue than with your body fat percentage. That’s why even slim people can get it. Many have theorized about why we get cellulite. Theories range from genetics to hormones, but the reality is that at the moment there’s nothing we can do to make it better. Don’t get sucked in by expensive creams or painful procedures; cellulite is one of those blights—you either get it or you don’t. There’s no really solid reason to date as to why, and no dependable solution to it.
• Dr. Hauschka Illuminating Powder
• Jane Iredale Lip Gloss
• Revolution Organics Blush
• Well People Narcissist Stick Foundation
• Zuii Organics Eye Shadow
• ZuZu Luxe Mascara
•
Olive oil
is a great natural
moisturizer for your face.
•
Coconut oil
is a fantastic balm for your body.
•
Brown Sugar Body Scrub:
Mix ½ cup granulated brown sugar with 3 tablespoons almond oil and 10 drops vanilla essential oil. Scrub it on in the shower and rinse it off. Be careful with the bottoms of your feet; it can be slippery.
•
Avocado Mask:
Mash an avocado fully until creamy, then add 1 tablespoon raw honey and 1 tablespoon organic yogurt. Rub it on your face and let it sit for 15 minutes. Rinse and pat dry. This is a great mask for moisturizing, removing dead cells, and calming the skin.
•
Shea Butter Lip Balm:
You will need 1 teaspoon organic grated
beeswax or beeswax pellets, 2V teaspoons organic shea butter, 1 teaspoon organic sweet almond oil, 2 drops vitamin E oil, 2 drops organic tea tree oil, and 8 drops organic rose oil. Heat all the ingredients in a small saucepan over low heat, stir, and blend together. Pour into a small container and let cool. It makes a great gift.
•
Sea Salt Scrub:
Combine 1 cup Dead Sea salt, 15 drops essential lavender oil, and ¼ cup dried lavender. Store in a glass Mason jar. Scoop and use.
•
Cucumber Facial:
Simply cut two slices of cucumber and place them on your eyes. Cucumber nourishes, hydrates, and helps to reduce the appearance of dark circles.