2014 Is The Year Of….

In 2014 I am going to talk to you a lot about getting stronger and getting faster.

In fact that is going to the focus of our work in our Sacramento fitness studio.

And if you are interested in losing fat and “toning” up then you’ll want to pay close attention because getting stronger and faster can make the fat loss and toning thing happen in a flash.

I know. I spent all of 2013 transforming myself and those are the main things I focused on.

You see I spent most of 2011 and 2012 doing squats to have a nice butt. Push-ups to have great arms. And I ran long distances to burn fat.

I stayed chubby. [Read more…]

What Your Typical Diet Is Doing To You

I hear this all the time: I can’t afford to eat “super-healthy” foods. Does it really make that big of a difference?

My usual reply: sure cheap white bread, big boxes of cereal and gallons of milk are pretty cheap but you’re going to pay for it later with your health.

The truth is that the average North American diet is a breeding ground for health issues and diseases.

I pulled this right from ajc.nutrition. org it states: In the United States, chronic illnesses and health problems either wholly or partially attributable to diet represent by far the most serious threat to public health:

-Sixty-five percent of adults aged ≥20 y in the United States are either overweight or obese
-More than 64 million Americans have one or more types of cardiovascular disease
-Fifty million Americans are hypertensive
-11 million have type 2 diabetes
-37 million adults maintain high-risk total cholesterol concentrations
-In postmenopausal women aged ≥50 y, 39.6% have osteopenia
-Cancer is the second leading cause of death (25% of all deaths) in the United States, and an estimated one-third of all cancer deaths are due to nutritional factors,
including obesity.

There is no mistaking, the average diet is truly detrimental.

Not to be a Debbie Downer but here are some more health issues linked to the typical North American diet: [Read more…]

Don’t Believe These 3 Strength Training For Women Myths

You’d think I’d be used to it by now but nothing irks me more than when good people are misled by fitness myths.

Things like:

-Eating 1200 calories or less per day is the sweet spotYoung woman weight training

-Lift light weights for more reps to tone

-Doing an hour or more a day of cardio will help you lose fat fast

-Crunches are great for the abs

These myths sabotage results and keep people miles from their fitness goal.

So as the new year approaches and people are starting think about a get-fit plan for the 2014, I feel it’s my responsibility to warn you about the bogus rumors going around about strength training.

Strength training for women is my absolute first workout love. It’s what got me into the fitness industry in the first place.

I started lifting weights at 15 and even still, over the years I’ve fallen victim to the myths I’m about to dispel. [Read more…]

This IS The Truth and There’s No Way Around It

If you’re not where you want to be physically, then you really need to hear this. This is the truth and there’s no way around it…..

I’ve tried it, tested it on me and hundreds of others. My friends have tried it, my colleagues all over the world have tried it. Every angle has been addressed, every method tested. And this one truth does not change…..

YOU CANNOT OUT-EXERCISE A BAD DIET

IF YOU WANT RESULTS, YOU HAVE TO HAVE A NUTRITION PLAN……AND STICK TO IT.

. <-that means period.

So many of you bang your head against the proverbial weight/fat loss wall over and over again trying to (subconsciously I hope) prove me wrong. Save yourself. I already know the outcome with 100% certainty. [Read more…]

3 Weekend Weight Loss Tricks

The weekend is upon you. Do you have plans? Do those plans include exercising, eating well, and staying fit?

According to some research, women consume about 115 more calories each day over the weekend than they do during the week. Those extra calories can tack on about nine to ten pounds each year.

And I don’t need to tell you that with the arrival of holiday season that 115 extra calories is probably a huge underestimation.

That is why you need a few tips to help you to avoid weekend weight gain: [Read more…]

Holiday Calories and Workouts

It’s that time of year where if you allow it, everything can get in the way of you getting your workouts in.

The average person gains 7-12 pounds during the holiday season.

Of course a HUGE part of that is in the food that is everywhere but just as key is the lack of consistent workouts.

Put at its absolute most basic, you gain weight when you take in more calories than you expend. And if you are eating all kinds of yummy treats (more calories) and not burning anything extra it’s easy to see where those pounds just creep on. Not don’t misunderstand me; you CAN NOT out work a bad diet. [Read more…]

The Secret Of Spot Reducing

You’ve heard of “pear shape” “apple shape” etc. These refer to where a persons bodies stores the most fat.

About 99% of the time when I meet someone for a 1-on-1 Success Session they tell me that they need to work on one spot in particular; usually their belly, thighs, or arms. They want to hit there trouble spot hard to make it shrink.

No wonder, magazines and social media will have you believe that in order to get a flat belly you need to work those abs. Or to get a nice butt you simply have to squat and lunge more.

No don’t get me wrong squats and lunges WILL give you a nice butt. And planks, burpees and leg raises contribute to a nice midsection but not in the way you think. [Read more…]

5 Reasons You’re Not Getting Results

Ever wonder just how effective your fitness routine really is?
Quick test: Your results, or lack thereof.

If you feel that you are simply going through the motions then stop wondering about the effectiveness of your routine and start doing something new!

Check out Beast Mode Squad it is starting Monday September 23 if you want to get serious about your results there is no better time than now.

So back to your current routine…. maybe you saw great results when you first started to exercise, but now those results have come to a screeching halt.

Want to know why?
It’s because you might be making these 5 common mistakes: [Read more…]

The BEST Detox Plan

Back to school time is just about as popular as new years for getting a fresh start on your exercise and nutrition.

I keep seeing all kinds of juicing and “detox” post on facebook and I have to tell you that I am not a huge fan of the typical juice and detox plans I see floating around.

Most equal nothing more than a prolonged laxative effect. Meaning you feel “cleansed” but really it’s not TRULY cleaning you out.
[Read more…]

The Junk Has Got To Go

Today I’m going to dole out a little tough love, so brace yourself and know that this is for your own good. It’s time that we had an uncomfortable little talk about a very important issue…

That junk food in your house.

You know the stuff that I’m talking about. The ice cream jammed into the back of your freezer. The packaged cookies that you say are for the kid’s lunches. The candy stash that’s leftover from the last few holidays.

Those bags of crunchy, salty snacks in your pantry. The bottles of soda that you know you shouldn’t drink. And the list goes on…

Here’s the bottom line: If you eat junk food then you’ll get fat. Junk = Fat. tumblr_m1n1e6uE4d1ro1nudo1_500-192x300

Now I know that you have justified the presence of junk food in your house,so let’s walk through three of these justifications and I’ll shine some truth on it for you.

1) It’s For The Kids: This is the oldest excuse in the book when it comes to keeping junk food in the house. It’s flawed for many reasons, namely because you know you eat some of it.
When junk is in the house you are bound to eat some of it at times. And your kids should NOT be eating junk food on a regular basis, such as in their lunches. It’s not good for them and it’s not good for you.

2) A Little Bit Won’t Hurt: When you keep junk food in the house you’re fooling yourself if you think that you only eat a little bit of it. The contents of your kitchen become the things that you habitually eat. If there’s junk in the house then you habitually are eating it, and a little bit of junk every day adds up to a LOT of junk over a week or month. And you wonder why you haven’t lost the weight yet…

3) Life’s Too Short: YOLO, right? (You Only Live Once) If this is your excuse for having junk food in the house, then I’ve got a new one for you. YOLO, so why not live that life in a healthy, fit, attractive body that’s full of energy, free from aches and pains and looks amazing?! [Read more…]