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…]

How to Be “That Girl”

When a new person come in to try out BBC their eyes are immediately drawn to our super-star clients.  The ones that can bang out toe push-ups and jump squats and make it look easy.

The new perspective client will often ask “did they come in fit?” “Have they always been small?” Then  they say “Maybe this is too much for me….”

My answer to this is always the same; I tell them that with VERY few exception every one of those women came in totally out of shape. Totally. As in had to sit down so they wouldn’t throw up, sore for days, couldn’t run a mile…… totally out of shape. [Read more…]

4 Dangerous Words

I Already Know That…..

4 small words that can hold you hostage.

It’s rare these days that I meet someone that knows NOTHING about how to “eat right” and exercise.

I can’t always say that what they “know” is accurate or effective, but they DO know something.

But something strange tends to happen…..I begin to suggest ways that what they are doing might be improved and I often here a version of the four words above:

“Yeah, I know”

“I do that already”
[Read more…]

7 Ways To Crave Less Sugar

If I were to award a single food item with the title of ‘Fastest Way To Pack On The Pounds’, hands down the winner would be refined sugar.

And its no surprise that we are eating more and more of it. It’s crazy!

Back in 1822 the average person ate only 6.3 lbs of sugar per year, compared to 130 lbs of sugar in 2012. No wonder we are bigger than ever…

But even those of you that would not classify yourself as a “sweets eater” are in trouble cause refined sugar in some form is included in virtually EVERY SINGLE processed food.

So those seemingly healthy crackers…flip over the label you’ll find sugar. Salad dressing….sugar. You name it, sugar!

If you eat processed foods you are taking in more sugar than you think. This is yet another reason that it’s important to cut those processed and packaged convenience foods out of your diet.

Cutting sugar from your diet and detoxing in general is easier said than done.

Once it is a part of your daily diet, cravings strike, causing you to eat it even more frequently. But there is hope. [Read more…]

No More Chubby Days

Have you noticed a pattern?

You’ll spend a couple of weeks eating clean, exercising and losing weight, but then the pendulum swings and you spend the next week or two indulging in your old unhealthy habits.

After enough chubby days you’ll get back to your clean habits, and so the yo-yo goes.

This is a vicious cycle that never brings you all the way to your goal –but instead just  keeping you comfortable enough……yet FRUSTRATED!what-r-u-going-to-d0-300x300

I don’t think it’d be a losing bet to say that every single female on the face of the planet  has gone through a bit of yo-yoing in her life.

Lets’ not talk about the starvation calorie levels or unrealistic workout schedule that causes a lot of women to abandon their plan. Those all play a part, but even with a reasonable nutrition strategy and workout schedule, thousands of women still yo-yo every day.

Here’s why: When it comes to weight loss, we’ve been brainwashed to focus all of our efforts on the “results”. Your desired result is the ideal body that you dream to have – it’s your reason for passing on dessert and the image you hold in your mind as you toil through burpees and mountain climbers.

News flash: If you can only feel satisfied and rewarded when you achieve your end result, you’re likely to fail.

What?!?

Think about it. Results are abstract. And if you’ve been yo-yoing for a long time, no matter how much you try, results may seem like an unattainable dream. [Read more…]

5 Detox Shakes (Recipes)

If you read my last email then you know that when I say “detox” I really mean filling your body with nature’s detoxifiers: water and green vegetables.21689-1_n-300x225

If you really want to start your eating off right then you’ll get a healthy shot of both water and vegetables in your first meal of the day (that does not have to be first thing in the morning).
Try these simple Green shakes that are water based and packed with dark green leafy vegetables.

I’ll be upfront and say that you may need to tweak the recipes a bit after you’ve made it the first time. But once you find your personal preference combo you’ll be adding these to your breakfast rotation on the regular.

Just be sure to avoid adding sugar or other processed items.
[Read more…]

How To Avoid The Bulky Look When Lifting

I hear it ALL. THE. TIME. Whenever I tell a client that they need to lift a little bit heavier this week since they’ve been using those 10lb dumbbells on a deadlift for 2 months now; “I don’t want to get bulky” then when I explain that they won’t actually get bulky and that more muscle will make them leaner they say: “No I really do! The last time I worked with a trainer they had me lifting heavy and my arms (legs, shoulder) got huge!”I’m going to admit something to you…..I’ve said those same words myself. I know, I know…I should know better but deep down I’m still a woman and have those deeply ingrained “bulky” fears in myself too.

But I DO know better and I’m going to explain to you the only three ways you could possibly get bulky from lifting heavy:

1. Illegal drugs – Building muscle takes a good amount of the hormone testosterone, in fact without a very high level of it is impossible to build HUGE muscles. Heck even though men who have LOTS of it naturally have to take drugs on top of their natural hormones to reach Arnold like shape and size.
So anytime you see a women with HUGE muscles; like cover her face and you may not be able to tell the difference between her and your boyfriend, then she is most likely on something black market to help that process along. Annnnd she is still working out like 6 hours a day!
[Read more…]

Lose This, Not That -Lift Weights To Look Leaner and Younger

I know you probably jump on the scale every other day to make sure you’re on track or to confirm how off-track you are. But what if I told you that you’re focusing on the complete and total wrong thing?

I know you’ve heard this before: The scale is deceiving. But hold on, I’m not trying to make you feel better about losing “only” 1 pound this week. I’m trying to tell you that you are barking up the wrong tree all together! Keep reading….. [Read more…]

Your Weekend Meals

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.

[Read more…]

3 Minute Creepy Ab Workout (video)

Who doesn’t love a good ab burn? (well actually I don’t at all but I like the results soooooo, a girls gotta do what a girls gotta do)

A few months back I filmed some short but intense abistock_photo_of_flat_abs workouts, I posted the plank video about 3 weeks ago (find it on my blog here: Mini Planks Of Death) and even though it looked simple I had a lot of people come up to me and say it sure did sneak up on them!

So if you liked that one you’re gonna love this one! I call it the: Creepy 6-Pack. It’s just 2 exercises and you can follow along right with me for the entire workout.
[Read more…]