Truth: One bad meal won’t make you fat.
Equally True: One “healthy” meal or good workout won’t make you lean.
Ultimate truth: Time passes the same for us all no matter what we do. And the passing of time will multiply the choices you make day in and day out. There is no way around it.
Here’s how it all adds up: if you keep eating crappy food day in and day out time WILL multiply your efforts and you’ll end up wearing all that food on your body, as in the wiggle, jiggle and BULGE. [Read more…]
Michael Jordan once said “I’m not out there sweating for three hours every day just to find out what it feels like to sweat.”
Meaning he was putting in all that time to accomplish something. To win a championship!
It’s funny though because most people who work out regularly must do it just to see what it feels like to sweat and be sore because they take all that sweat, “pain” and time and toss it down the drain with their diet!
You see what you eat has such a HUGE impact on if and how quickly you meet your fitness goals that it simply cannot be ignored of minimized. Even on the weekend.
ESPECIALLY on the weekend! And what’s the main culprit? Eating out.
“If you fail to plan you plan to fail” you’ve heard that saying before right?
It can sound cliché but it is actually a very accurate saying especially when it comes to your nutrition for weight loss.
Waking up each day and winging it or just saying “I’ll try to make good choices” is leading you down a path that takes you nowhere near results!
But I know that it can seem so daunting and time consuming to prep for an entire week. But it’s really not and the more you do it the quicker you will become at it.
I decided to share my personal menu and prep time line with you all so you can see how easy it can really be.
I just got back from a fantastic family trip to the Grand Canyon. The hiking there is so beautiful.
Here is a picture at one of our rest points.
Now I wouldn’t say I’m afraid of heights in the strictest sense, but if given the choice I’d rather not hang out too close to cliffs, so getting past that and just enjoying the challenge of the hikes, the company I had and the beautiful scenery took a couple of deep breaths and focus (to start anyway, once I got going my fears were the furthest thing from my mind).
As I was thinking about all that I would have missed had I let my fears get the better of me I realized that today of all days would be the best day to write about it because today is: National Dare Day (you didn’t know?!)
Usually the word “Dare” makes us think of being challenged to eat worms, kiss a stranger, moon somebody or spontaneously yell out something silly in a crowd; that kind of thing. But today I want to dare you to do something that’ll help make you healthier, more fit or more focused.
Take your pick. I DARE YOU TO:
– Not a runner? I dare you to go run a mile right now and see how fast you can get it done (run/walk is fine just do it!)
– Post your before picture on facebook and announce to your fb community that you are starting your fitness journey now! (tag me if you do!)
– Try a new workout: Boot Camp, Dance Cardio (even if you don’t have rhythm!) and Power Yoga are all good options if you’ve never done them. We offer all at BBC and you can try one or all of them as my guest. Call me and I’ll put you on the guest list(s) 916-57-BOOTY.
– Sign-up for Tough Mudder! You can be on the BBC team. Sunday September 23 (email me if you’re interested)
– Sign-up for an event like a run or cycle event and pick a level higher than your norm or a level that scares you to think about (for instance, always run a 5k? Register and run the 10K!)
– Strip down to your undies, stare at yourself in the mirror and out loud say all the things that you like about your body without saying one single negative thing, meaning you can’t say I have great ___except…. Doesn’t matter how small the likes are: I like my wrists, my collar bones are quite lovely, I’ve got fantastic fingernails! You’re laughing but some of you have been verbally abusing yourselves for so long you may have to start with those fingernails….
– Avoid for one full weekend (Friday, Saturday, Sunday) one thing that you SWEAR you’d shrivel up and die without eating/drinking.
– Eat something that’s considered healthy you’ve never tried ’cause it looks or sounds “weird”
But most of all I DARE YOU TO:
– Actually achieve the goals you’re always talking about achieving.
– I dare you to put the work in
– Make the sacrifices
– Feel the burn
– Drip the sweat
– I dare you to stop making: exceptions, justifications and excuses for why you can’t possibly do ___ or give up___ or make time for ____.
I DOUBLE DARE YOU TO: FINALLY SUCCEED!
Happy Dare Day!
A plateau is when you feel like you’re doing everything right but you’re not seeing the changes you expect to see on the scale or in your clothes. Basically you’re not progressing.
Sometimes it really is a matter of your body holding on to those last few pounds and you needing to pull out some tricks to get your body to let go of them. However in my experience working with lots and lots (hundreds!) of women I find that really there are just some things you need to buckle down on and clean up (usually in the diet) to get back on track and get over this “plateau”.
So since it’s now officially spring let’s do some spring cleaning of your weight-loss habits.
These are the top 3 areas that most of us aren’t really being as diligent as we can: [Read more…]
A couple of weeks ago I had a few clients in a row ask me for some good smoothie recipes so I compiled my top 10 and shared it with all my clients. There are some really tasty recipes in that little booklet like Chocolate covered cherries, Chocolate Peanut Butter, and even a Green smoothie that is delish. They are hearty and nutrient packed so these are actually meals in a glass.
I really enjoy smoothies for breakfast because I can cram greens, flax and chia seeds in there and start my morning off feeling great.
But today I was going into my website to pull down the recipe booklet and I thought of you all; my faithful readers and I decided to share it with you too.
So here it is: [Read more…]
Yesterday I hosted the first of what will soon be a BBC regular; a Nutrition Brunch & Learn.
It was a nice morning, I led a special 9am Booty Boot Camp workout and then we did a quick setup and all sat down to a simple yet delicious brunch while I threw out some facts and tips and answered questions about nutrition and fat loss. I already can’t wait for the next one! [Read more…]
If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits
on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.
Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body. [Read more…]
Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:
You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more…]