Weight Loss – Page 4

“…If it’s All The Same, I’ll Have A Snickers Thank You”

October 19, 2011 By 4Admin01

Things have been crazy at the BBC HQ. Last Saturday we had 18 ladies start the 21k challenge. I’ll keep you posted on how they do.

This challenge is a little different from the programs I usually do because instead of giving them done-for-you menus, the ladies each have their own calorie intake goal and are making their own food choices, making sure to note their portions and record everything. Since I don’t believe in starving yourself (all it does is make you lose muscle, not fat) most of the ladies have gotten a number far higher than any other “diet” that they’ve done in the past. I think a few were quite happy about that “huge” number of calories they could eat and had visions of Starbucks lattes, snack size bags of chips and other “goodies” they could now afford to have in their daily life.

Well when I slightly balked at the suggestion a particular client had that she could still eat her McDonalds in the morning, her SB skinny frappe in the afternoon and have her serving of ice cream every night and still stay within her calorie goal for the day. She asked me: “Well why not? As long as I stay in my calorie range, why can’t I eat whatever I want?” [Read more…]

Filed Under: Mental Health, Mindset, Nutrition, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, Fat Loss, fitness, personal trainer, Personal training Elk Grove, Sacramento, weight loss

Let’s Break It Down To The Basics

October 5, 2011 By 4Admin01

When you first start off on your mission to drop some L-B’s the most impacting factor is the calorie deficit you create. You need to burn more than you take in.

Side note: In the beginning it really is that simple. As you progress, lose more weight, get leaner and more fit, sometimes more manipulation is needed but for the sake of this post, let’s just talk about you being a beginner or intermediate exerciser. [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Weight Loss Tagged With: boot camp, boot camp elk grove, bootcamp, fat burning, Fat Loss, healthy habits, Personal training Elk Grove, Sacramento, weight loss

Do You Wanna Be “That Girl”?

October 3, 2011 By 4Admin01

Today I want to talk you about greatness. I don’t mean change the world greatness. I mean personal greatness. I know that sounds lofty but hear me out. I saw this picture and quote on Facebook (see below) last week and it got me to thinkin…..

I have several clients that have been with Booty Boot Camp for 1 year, a few just made 2 years and a few more still are coming up on 3 years. If you watch them in class they’re kinda awesome. They’re working hard but they’re fast, use more weight and have impeccable form. Most of them also have run several half-marathons, too-many to count 5 and 10k’s, some have done triathlons and even full marathons. These are regular women, most are moms, work full-time, have spouses. The younger ones are building their careers and starting their families. They’re just like you basically.

When new ladies come in to try out BBC they often notice these dynamos and will ask “did they come in fit?” “Have they always been small?” “Maybe this is too much for me….” [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, exercises, healthy habits, motivation, personal trainer, Sacramento

How Quickly This Happens

September 28, 2011 By 4Admin01

I survived! Lol, (of course I did. I’m silly). Thanks for all the emails and texts last Wednesday before my lumbar puncture (aka: spinal tap) it helped a lot. In the end it was pretty uneventful. Mild discomfort and a slight headache but it was more my mind freaking me out than anything else. The Doctor was actually a workout enthusiast too so while my spinal fluid dripped outta me, we talked about working out. He was telling me about deadlifts and Squat cleans and I was like yeah, yeah, cool…..is it done? lol He was trying to distract me I know. It didn’t work but I appreciated the effort. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, motivation, personal_training, Sacramento

I’m A Baby When It Comes To This…(help!

September 21, 2011 By 4Admin01

This is going to sound strange but I can twist an ankle, sprain my back, jar my knee or tweak my shoulder and if I get any of these injuries while competing in an event or trying a new exercise move, it’s all good. I ice, stretch and move on. But schedule an appointment for pain, as in a Doctor’s office and I am a TOTAL baby! LOL! I admit it; I’m a medical-pain baby.

Today I get a lumbar puncture (aka spinal tap!) and I know in my head it’s not that big of a deal but the other side of my head is still freakin out. So at 8:15 think of me :).

In honor of lower backs I want to tout the benefits of doing lower back exercises. You may not know this but a strong lower back is just as important to having a flat belly as direct abdominal exercise. I know that may sound strange but the two muscles groups actually work together, when once relaxes the other engages so you want them to have an equal amount of strength.

Here are a few other benefits to having a strong lower back:

1. You use your lower back muscles ALL. THE. Time. Seriously, if you’re not lying down, you’re using them. If you don’t make sure they are strong enough to handle all that work, expect lower back pain later on in life.

2. If you sit in a chair all day for work staring at a computer you put your back under even more stress. In fact, back pain is one of the leading causes for employee absenteeism. Fortunately, you can help out that situation just by concentrating on sitting up straight.

3. Also, strong lower back muscles will help you stand up straight as well and that make you look better, more confident and thinner!

The great thing about most low-back exercises is that they can be done almost anywhere and without equipment.

The superman is just one of my simple favorites. You can start by doing 2 sets of 10. Make sure to pause for 1-2 seconds at the top of the move.

Alright, I’m positive I’ll be back later this week totally a-ok but I had to let my nerves out a little this morning.

Filed Under: Exercise and Fitness, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, exercises, personal training, Sacramento, weight loss

A Candy Bar For Breakfast AND a Flat Belly

September 16, 2011 By 4Admin01

Ok, so not really a candy bar, you know I would never set you up for an insulin rollercoaster like that, but I have something else I think you’ll like. One of the breakfast smoothies off the new Flat Belly Boot Camp 2.0 menu has a shake called Almond Joyousness and it’s good for you peoples. How bout that? [Read more…]

Filed Under: abdominal training, Nutrition, Recipes, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, diet, Fat Loss, flat stomach, healthy breakfast, personal trainer, Sacramento, weight loss

NO EXCUSES!

August 28, 2011 By 4Admin01

Moment of truth time…….you’ve been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you’re going to start TOMORROW.

Before you know it, you wake up one morning and you’re 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago!

Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out and eating to support your goals. Period. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: boot camp, boot camp elk grove, motivation, personal trainer, Sacramento

5 Must-Do Butt Exercises

August 23, 2011 By 4Admin01

We all want a nice booty, right? It’s always the best accessory in your clothes, summer or fall.

So here’s the truth: your nutrition does have a LOT to do with the shape of your backside. It doesn’t matter what the condition of your booty is now and what your goal is. In order to make a difference (lift, smaller, more muscle, shape, maybe GET a booty if you currently don’t really have one to speak of….). Nutrition will, in fact, support that goal and help you reach it.

BUT, you also need to throw in some serious resistance training to get some strength and shape (yes, even if you want a smaller bum) and that’s what I’m going to talk with you about today.

Incorporating the following 5 exercises in your regular strength routine will help you burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism. [Read more…]

Filed Under: Exercise and Fitness, Uncategorized, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, exercises, personal trainer, Sacramento

Skinny Jeans Approved Desserts (Recipes)

August 10, 2011 By 4Admin01

The two biggest “challenges” my clients often face when they are trying to stick to a plan to get lean, as far as nutrition goes, are alcohol and sweets. Sometimes one or the other, sometimes both.

That’s why during the last Skinny Jeans Transformation Challenge, I challenged the teams to come up with healthy desserts under 200 calories per serving that were made up of a majority of whole foods (meaning minimal processing), contained at least one “super-food” and tasted good enough to satisfy the urge to grab a jumbo cookie, brownie or bowl of ice-cream (you do get those too right? It’s not just me?…..).

Well they came up with 3 and I’m finally sharing them with you today (Hint: The ice pops are PERFECT for these hot summer days). [Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: boot camp elk grove, bootcamp, fitness, healthy habits, personal trainer, Sacramento, weight loss

My New Favorite Word

August 3, 2011 By 4Admin01

One thing I hope you’ve all learned from my blog and emails is that even though fitness is my career, I’m just a regular woman like all of you. I mean we all have different things that fill our days and stress us out at times but we all have them –busy days and stressful situations. Just like you; first thing when my eyes open in the morning, the laundry list of the 10 hours worth of things that I need to accomplish in 3 hours starts running through my head. Sometimes laundry is actually on that list, boooo!

But just like you (and maybe a little more so) I also know that one of the most important things on that list is my own workouts. And just like you, my first thought is often: “I don’t have time for that! I’ll squeeze it in later”. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: Fat Loss, fitness, healthy habits, motivation, personal_training, Sacramento Boot Camp, weight loss