A Perfect Metabolic Reset Meal!!

Turkey Burgers with the worksTurkey Burgers ala metabolic reset!!!

2 organic Turkey Burgers

Diced Florida Avocado

broccoli slaw ( Bag of broccoli slaw, dressed in 1 tbsp. paleo mayo,apple cider vinegar, stevia)

Wrapped in lettuce, with pickles and Dijon mustard

You can add some organic cheese if you like and some paleo mayo ( available at health food stores or jullianbakery.com )

You can finish it with a half of a life bar for those of you with a sweet tooth like me!!!!



Do You Struggle Everyday With Food Choices??


Do You Struggle Everyday With Food Choices??

I don’t know about you but I have struggled with choosing the best food for me and my metabolism. I have also struggled for years with sugar cravings. I am so excited about this new science and how it is changing my body……..that I have to share it. 

The evolv life bars have been such a help for me. I no longer have cravings and my body is finding it’s set point. It is not easy for women, especially as we get older. I strongly recommend you check this out if you would like your struggle to get a little easier when it comes to food. This plan makes it almost effortless!!

Below you will find an section from the whole program.  


To order the bars CLICK HERE!!!


Reset Your Metabolism


And turn your body into the healthy fat-burning machine it was designed to be!

Resetting your metabolism is about making food choices that help support the body’s normal energy-producing, fat-burning, muscle-building functions. We were designed to burn fat as our primary source of fuel, but our modern diets have greatly compromised that function resulting in the ever escalating numbers of overweight/obese individuals. And these numbers continue to grow in spite of a robust, sixty billion dollar a year diet and weight loss industry. It almost seems like the more we diet, the fatter and sicker we become. In fact, over 95% of everyone that loses weight by dieting, gains more back than when they started.

Science has finally broken the code on this phenomena. It turns out that fat loss has more to do with hormones than calories. Hormones are signaling molecules that are coded to trigger specific cells into action. Hormones regulate virtually every aspect of your body’s metabolic pathways. In the case of fat burning, your body makes a hormone that regulates when and how much fat you should convert to energy.

MEET LEPTIN – The Master Regulator of Fat Metabolism and Body Weight

When Leptin works as it’s supposed to, your body will burn any accumulated fat in an efficient manner.

However, the over consumption of sugar, grains, starches, trans-fats, and processed foods can cause chronic inflammation that can dramatically alter the functioning of leptin. There is no medication that can correct leptin resistance and the typical weight loss diet can actually make this problem worse. This explains why the diet industry has failed so miserably at producing sustainable fat loss results.

The Reset “Fat Burner” Food Plan was developed to help shift your metabolism back into its efficient fat burning state. 

The plan is divided into three phases: the initial 14-day “Reboot” Phase, the Impact Phase, and the ongoing Life Phase. In all three phases, the Evolv Lifebar will provide you with the most cost-effective and convenient solution for meeting the nutritional goals of the Reset Program.

The Reboot Phase is designed to help REBOOT your leptin function by helping to reduce the risk factors of chronic inflammation, RESTORE your gut health, REACTIVATE your immune system, and REPLENISH your cells in order to shift your metabolism. There are specific foods to eat and not to eat to best accomplish this goal. The Impact Phase comes after the Reboot Phase. This Phase is designed to help perpetuate your new fat burning lifestyle. The Impact Phase expands the list of foods you can eat and even includes mandatory “vacation” meals.  Vacation meals allow you to eat any food you want or crave and serve the critical function of helping to reboot your fat burning hormones on a consistent basis (your body’s production of leptin can drop up to 50 Percent when overall caloric intake is reduced). Vacation meals also help you overcome the perception of having to give up your favorite foods. You can still have your favorite ice cream or pizza, just at intervals that get your fat burning hormones to work for you rather than against you.



The Benefits of Regular Exercise


The Benefits of Regular Exercise


Want to feel better, have more energy and perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life.


No. 1: Exercise controls weight


Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can’t do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores.


No. 2: Exercise combats health conditions and diseases


Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls.


No. 3: Exercise improves mood


Need an emotional lift? Or need to blow off some steam after a stressful day? A workout at the gym or a brisk 30-minute walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.


No. 4: Exercise boosts energy


Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.

No. 5: Exercise promotes better sleep


Struggling to fall asleep? Or to stay asleep? Regular physical activity can help you fall asleep faster and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to fall asleep.


No. 6: Exercise puts the spark back into your sex life


Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can leave you feeling energized and looking better, which may have a positive effect on your sex life. But there’s more to it than that. Regular physical activity can lead to enhanced arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.


No. 7: Exercise can be fun


Exercise and physical activity can be a fun way to spend some time. It gives you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. If you get bored, try something new.


The bottom line on exercise


Exercise and physical activity are a great way to feel better, gain health benefits and have fun. As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Remember to check with your doctor before starting a new exercise program, especially if you haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis, or you have any concerns.

I hope you enjoyed this article. The information came from the Mayo Clinic.

Be sure to check me out at http://powhow.com and exercise with me 30 minutes at least 4-5 days each week.

To Your Health

Dr Dawn

What is the Secret to Being Healthy and Fit????

 chocolate isalean

What is the Secret to Being Healthy and Fit????

This is a loaded question. I think you will be surprised by the answer. Is it the gym? Is it the kitchen?  The answer is no and no.

OLYMPUS DIGITAL CAMERAThe truly, correct answer is YOUR MIND!!!

Your mind and thoughts can be an asset or an enemy within you.

It seems we are programmed to question our own capabilities and SELF-DOUBT RULES!!

FEAR seems to be a dominating emotion when it comes to diet and exercise. When I say diet, I mean what you are eating each day. Are you feeding your physical body or do you eat to feed your emotional body? This is very a common practice to stressed out people.

We are on a journey. We all start from scratch. We are all born with advantages and diadvantages. Some build lean muscle and burn fat with ease. Others have to work much harder.

You may be starting your fitness journey now at a less than desireable weight, or you might be thin but weak and desire to be stronger and healthier. Make health your goal and the weight loss will come. Most healthy people have been on  the path toward better health for a long time. It doesn’t happen overnight and it starts in your mind!!!

STOP bashing yourself and your poor innocent body. Remember your body didn’t get here on its own. Commit yourself to the desire to see progress and you WILL become a success. Dont sweat it if you missed a workout or ate a few cookies. Tell yourself over and over I AM STRONG!!! I will have a healthy fit body. Encourage yourself and your good habits. Embrace your baby steps toward better health.

There will always be times when you question if it is all worth it. Do you really want to feel miserable for that moment of pleasure you will get from eating that bag of chips. Can you justify that? It is your responsibility to change your thoughts and make wise choices, noone can do it for you.

Bad days will pass and we don’t have to eat to feed our emotions. It will only bring you more self doubt and self anger. Instead concentrate on your new found energy and the fact that your clothes fit you better. Encourage the flow of continuous good habits by embracing even the small victories.

This is part 1 of 2.

If you need help on your journey. I am here for you.

Just click Health Coaching at the top of this site and you will be on your way to better health and fitness.

r Health

Dr Dawn

To You

How Important Is It To Eat Your Vegetables?

How Important Is It To Eat Your Vegetables?

Health Benefitsgrocery bags filled with fruits and vegetables

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.
  • Nutrientsalmonds, lentils, and eggs

    • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
    • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
    • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
    • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
    • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
    • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
    • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

CLICK HERE  for an easy way to get your vegetables without eating all day long………

To Your Health

Dr Dawn

New Fat Blasting Core Workout


New Fat Blasting Core Workout Is Here:


Core exercises are an important part of a well-rounded fitness program. Aside from occasional sit-ups and push-ups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. Read on to find out why.


Core exercises improve your balance and stability


Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.


Core exercises don’t require specialized equipment or a gym membership


Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. A bridge is a classic core exercise. Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold the position for as long as you can without breaking your form.

Click the link below for 4 minutes of core strengthening!!!


New Fat Blasting Core Workout

Don’t Forget to sign up for my newsletter at http://getfitwithdrdawn.com for many more workouts and healthy eating tips!!

Also pick up a copy of my latest book Fat Blasting Properly available now!!!

To Your Health

Dr Dawn

Exercise with Sand

© AbsoluteCovers.com

Are You bored with your workouts.

Here is a great alternative using SAND!!!

Exercise with Sand, I mean a Sandbag!!!

Your body needs diversity when it comes to your workouts.

I like to change my workouts on a regular basis so your body

doesn’t know what is coming.

CLICK HERE to try this fun workout!!!

To Your Health!!!!


Get Fit With Dr Dawn

248Get Fit With Dr Dawn 

CLICK HERE to learn

how to exercise with a paper plate,

and have fun while you are doing it!!!!

You don’t need a lot of time to get a great workout in. Stay tuned for more Get Fit With Dr Dawn Workouts!!!

Stay tuned for my new book and DVD combo……. Fat Blasting Properly.

To Your Health

Dr Dawn


Dr Dawn’s Six Pack Workout

Get Fit With Dr Dawn

Get Fit With Dr Dawn


Dr Dawn’s Six Pack Workout:

I have learned through the years that doing a crunch is not going to give you the six pack you desire.

If you have a poor diet, it doesn’t matter how many crunches you do, you will not get the results you are looking for.  Eating for fat loss should become an important part of your lifestyle.

You can take a deep sigh of relief I don’t recommend crunches anyway.  They are not a gateway to a strong core, in fact instead of being helpful, they may be harmful to anyone prone to low back pain. Stay tuned for my next blog post on how to obtain a strong, healthy core, to help you have great abs and a strong low back. This will not only look good, it will help you reduce your chance of low back injury. CLICK HERE for my 4 minute six pack workout.

You have a six pack, you just may not be able to see it.  You may have one or two layers of belly fat covering it up.  I am going to give you some recommendations to help you lose some body fat.  It really isn’t about weight, it is about body fat percentage. The good news is that you can put away your scale.  Being able to see your abs has so much to do with body fat percentage than it does in how much you weigh.

Eating a clean, healthy diet is a choice that you make.  It is a wise choice if being fit and healthy is your goal, not to mention if you want to lose a few pounds.  This becomes more evident as we get older.  Gaining weight does not have to be an inevitable part of the aging process.

Here are some tips to get you started on you own six pack:

  • First: I want you to realize genetics do play a role, I want you to do the best you can with what God gave you.
  • Second: I want you to remove all of the tempting junk food from your home.  If your family wants ice cream go out to get it. Don’t keep these tempting foods in your house, they will zap you at your weakest moments.
  • Third: be aware of calories and portion control. Calories do count, and most people underestimate how many calories they are consuming each day.
  • Forth: start with a protein source like fish or chicken, add a small amount of healthy fat like coconut oil or avocado, you then can add or leave out some healthy carbs like brown rice or oatmeal.  Add carbs to some meals and be sure to include lots of steamed veggies and fruit in moderation.
  • Reduce or eliminate white flour and sugar
  • Drink at least half your body weight in water

Start slowly and be true to yourself.  You will uncover your six pack in time.  Remember this is a journey. When you combine clean nutrition, daily exercise and a positive attitude you will have the winning combination.

CLICK HERE for my six pack workout I think you will love!!!!

To Your Health

Dr Dawn

Dr Dawn’s 4 Minute Ab Workout

248Dr Dawn’s 4 Minute Ab Workout is quick and effective!!!!

Click here for your 4 minute Ab Workout!!!

Simply add this workout to your regular routine.

Add it as a warm up or do it at the beginning and end of your workout.

Most of all HAVE FUN!!!