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.
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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…]
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…]
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…]
Today I have two gifts for you, one for every single person reading this and one for 15 Booty Boot Camp newbies.
First up, tracking your progress is a key element in making sure that you reach your goals on time and exactly as planned.
Today I’m sharing with you my 30-day progress tracker so you can chart your progress from day 1 to day 30. In it I share exactly what methods of tracking you should use and why. There are also step-by-step directions on how to do it and a place for 30 days worth of pictures and measurements. You can print it up and start using it today!
A gift for you: 30-day-progress-tracker
Next; last week we moved into our new 3,000 sq ft facility and we are having a great time utilizing all the new space. While the official grand opening is not for a few months, I’ve decided to have an unofficial grand opening right now and invite 15 women to come lose weight and tone up with us.
I’ve spent the last few weeks developing my ‘Weekend Warrior Weight Loss’ program to help you drop 6-12lbs in the next 30 days. That is an entire jean, skirt or dress size! While most people are giving in to the lazy days of summer you could go into Sacramento’s Indian summer looking amazing.
And the best part is it is F.ree…… but only for 15 ladies.
Here are the details:
Would you even know what to do with yourself if you were 12lbs lighter in 30 days? Maybe you’d take yourself to the mall for some shopping or maybe take yourself shopping in your own closet cause you can get into some of those too tight outfits that have been sitting there for-Evvvveeerrrr.
As I’m sure you’ve realized this is kind of a crazy program for me to give away for free. I’ve put hours and hours into the development of it and I could easily charge at least $97 for it (and I just might in the near future and it’ll be well worth it) but since I’m super excited about my new space and probably a little delirious from all the long hours that went into getting it ready, for the next 6 days, it’s my gift to you…..but only for the first 15 committed action takers.
To make sure I get the best group possible answer these questions:
1. Are you new to Booty Boot Camp? This program is to introduce women who have never tried Booty Boot Camp to the program.
2. Check your schedule, can you attend either the July 30 or August 6th Saturday workout at 8:30am to have your initial pictures and measurements taken.
3. Still looking at your schedule; make sure you can attend at least 3 of the 4 (or 5) Saturday workouts between now and August 27th.
4. Take a look at yourself in the mirror; do you see some things you’d like to change in the next 30 days and just as important, do you see a woman that is determined to get it done?
If you can answer YES to the above 4 questions then give my assistant Sarah a call at 925-321-5053. She will reserve your spot, schedule your first workouts so we can take your measurements and pictures and she will make sure that you receive the menus and at-home workouts in time to get started.
Here are your action steps:
1. Call Sarah and reserve your spot. Don’t procrastinate there are only 15 spots. 925-321-5053
2. Print up your 30-day-progress-tracker and bring it with you to your first Saturday workout.
Today is the PERFECT day to get started.
Starbucks, Pete’s, heck even McDonalds all have a blended Iced Coffee drink. And as hot as it’s been, I know you might have gotten a little tempted to indulge in one. Or even if ordering one of those calorie filled concoctions is not an option for you, you have to admit, it does look pretty tasty and the partakers look pretty happy with their purchase……until they go to get into their skinny jeans or their halter tops springs up like a roll-up shade. Even now that you can customize them at certain places and make them “lighter” they still aren’t really a good fit for you and the goals that YOU have, right? Right.
But you do not have to go the rest of your life without ever experiencing the joys of blended coffee. I have a frozen coffee delight that does fit right into your “get leaner” plan and it’s delicious. You could even have it for breakfast guilt free. The recipe is below. Blend one up and enjoy.
Iced Raspberry Mocha!
Brew one cup of coffee (I used Hazelnut, regular is fine, as is decaf),
add 4 ice cubes
1 3/4 scoop Prograde Lean Chocolate Flavor Meal Replacement
2 tbsp. pecans (or almonds)
1/4 c frozen raspberries.
Blend. Enjoy!
Hey there, have you ever been looking at a magazine (like inStyle, Oxygen, Shape, etc.)or been watching a movie or video and got a tingle of motivation to go for a run, clean up your diet or get in a kick booty workout? You may not have even been trying to get motivated, but something just sparks you without your even trying and bam! you are ready to GET IT DONE!
I love that feeling. And while it does happen on it’s own sometimes, it is actually one of the major tools I use to stay motivated. It’s also one of the first things I ask new clients to do; find something to get you motivated when you need a little push.
You see, day one of a new eating plan or exercise program is always exciting. You’re pumped, motivated, focused….. that can last from as short as a few days for some to as long as a few weeks for others. But at some point, no matter how determined you are, you hit a patch where you lose your motivation a bit (or maybe totally). It happens and you need to have some tools to help snap you back into go-get it mode.
Here are some of my favorite pictures, they are all from a Nike campaign that not only motivates but makes you smile and feel good about being an actual, breathing, non-airbrushed woman :).
Have a look:
Before reading this any further, take a second and look down at your body. Hopefully you see lots of changes from your regular exercise program and have a few things to feel proud of. However, for most of us, there are still those nagging things that we’d like to address; a little extra belly fat left over. Maybe a little more thigh spread than we’d like. Perhaps you’ve lost a lot of weight but you still want/need to lose some more. Ok, have you identified some of your goals?
Here is the truth. 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 NUTRITON PLAN……AND STCK TO IT.
. (that means period)
Yesterday we talked about the importance of portion control cause at the end of the day it really is about calories in and calories out.
I wanna show you some of my favorite done-for-you portion control snacks cause I’m sure you’ll agree that some things are harder to “control” than others (mmmmmm……peanut butter).
With these things you can snack and stay right on track with your portions or indulge in some treats without guilt.
Have you been working out with good intensity, regularity and under the guidance of a fitness professional for 30 days or more and you have not lost any weight or felt your clothes get looser?
If you say no to any one of those, first go address and remedy that. (I know a good fitness professional with a great program if you need a name ;D ).
If you said yes to all 3, then you my friend probably have a bit of an issue with food portions; sticking to them, knowing them and/or measuring them. You see in the end after all is said and done about manipulating time frames, rotating carbs and counting protein grams, it’s still about calories in and calories out.
If you’re like me, counting calories is kinda crazy-making and unless you eat 100% of your meals at home, it’s not always realistic or easy to count every calorie accurately which makes me crazier.
An easier way is to watch your portions. It’s pretty easy, you can do it with any meal, made by anyone and it works!
Look, you can work out until you drain every last drop of sweat out of your body but if you’re calories are too high, you won’t make progress. Take the time to look over these tips and start on them at your next snack or meal.