The Truth About Your Diet

Can I just be real with you for a minute?

I am going to speak to you from my heart a bit and it’s going to seem likes it’s all about me. But really it’s about you.

It’s about how I want to help YOU finally get to where you want to be with your health and fitness goals.

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Holiday Weight Gain Averted!

 

Repeat after me -"I will not gain more weight this holiday season."                                         

When you said that right now, how did it feel? Did you mean it but just don’t quite know how to make it happen?

Well I’m here today with 3 more quick tips to help you avoid the dreaded end of the year 15 pounds.

And trust me, I know these simple tips work, because the women in my fitness boot camp use them to stay lean and trim all year, including through the holidays.

The 3 I’m sharing with you today are very quick and very simple, in fact, just like the first four weight loss tips I gave you, you can start these right now.

1.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

2.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

3.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

I’ve got LOT’s more tips to help you out. I’ll make sure to post a few more over the next few days.

If you want non-stop access to me and all my little tips, tricks and turkey burning workouts, come check out my boot camp for women. You can do it free for a full week.

Booty Boot Camp

How To Avoid Being 15lbs Heavier By The End Of 2009?

 

It seems that the whole world has become aware of the fact that the average person gains 10-15lbs during the typical holiday season; Halloween to New Years.

But having this knowledge and actually doing something to prevent the unsightly weight gain is a different story.

So what can you do to actually go into 2010 without having “lose weight” as your annual new years goal?

I actually have lots of tips that will help you beat the end of the year 15 and today I’m going to share 4 with you that you can apply to your life all the time, not just during the holiday season.

1.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

2.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

3.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

4.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

Tell Others About Your Goals, Success Will Follow

 

"Friendship is born at that moment when one person says to another: ‘What! You,
too? Thought I was the only one.’” (
C.S. Lewis)

Are you ready to start eating healthier, maybe lose a few pounds, or sculpt some sexy lean muscle —it’s good to find a fitness friend, maybe even several! Experts say sharing your goals with others is vital to achieving them.

But you can’t just pick anyone, your choices also play a huge part on whether your fitness buddies will help or hinder you. Keep these tips in mind:

Avoid the crabs- We’ve all come across these people in our lives, the ones that would rather pull us down with them than see us succeed. The ones who have the habit of belittling or ridiculing the goals of others. Stay away! Once you realize that someone is a negative energy on you avoid discussing your personal goals and trials with them. No good will come from it.

Don’t expect one fitness buddy to your all-in-one- You may have one friend that has every calorie chart memorized and every fat gram accounted for. Use her as your buddy to help you keep your eating in check. Is another friend of yours a workout fiend? They are probably your best pick as an exercise motivator. Spreading out your support system will keep any one of your friends from feeling like they took on a second job! But remember you can’t just take, take, take. Make sure you are giving back to your fitness buddies as well.

Look Outside Your Normal Circle Of Friends – Can’t think of anyone in your life that currently fits the bill as a fitness buddy? There are many online health/weight loss related forums, chat rooms and social communities that are very beneficial for maintaining your motivation. For in person support, consider joining an exercise class like an outdoor fitness boot camp. Not only will being apart of a class hold you accountable to a schedule and give you nutritional guidance, it also instantly gives you several fitness buddies who have the same goals you do.

If you are in the Elk Grove or Livermore, Ca area and want to see what happens when social support, professional guidance and booty kicking workouts come together, come check out my boot camps

Achieving your goals takes daily attention. Letting others know what you working towards takes courage and also hold you accountable to someone else. It is a very powerful step that should not be overlooked. Once you take that step, not only are you more likely to follow though on your goals, but you’ll also have a good time with your fitness buddies as you do it together!

Stay focused

Sarai Jones

Booty Boot Camp

The New Year’s Resolution Trap

 

New Year’s day…it never fails to evoke feelings of hope and renewal, but is it really a trap?

You’ve been handed a proverbial clean slate – another chance to shrug off your bad habits and reach for your dreams.

In an attempt to bottle that New Year’s vigor, you’ll make a few New Year’s Resolutions. But before you put pen to paper, you ought to know this:

It has been reported that 92 % of all New Year’s Resolutions end in failure.

That means that less than 1 out of every 10 people will successfully accomplish their resolutions in 2009.

Ouch – those statistics are brutal. Who in their right mind would take the time to make resolutions when failure is that imminent?

As your trusted source for fitness advice, I’d like to coach you though this sticky situation. Yes, most people fail to achieve their New Year’s Resolutions. However, I am going to clue you in on what the 92% do wrong and teach you what the 8% who succeed do right.

First up, the 92% who failed. These well meaning folks shared a common mistake that put the nail in their coffin before they’d even begun.

They bit off more than they could chew.

In all the excitement of becoming a better person and changing their life in the New Year they made the crucial mistake of committing to do too much. But reality set in, a few weeks or even days into their reformed life, and they gave up.

The 92% gave themselves an easy way out. They approached their resolution with an ‘all or nothing’ attitude. Once the ‘all’ became too tough they opted for ‘nothing’. And just like that another resolution ended in failure – end of story.

Now let’s examine the 8% who succeed with their resolutions year after year. The key to their success is quite simple (you may have even guessed it by now).

They set realistic goals.

I’ll repeat that… they set REALISTIC goals.

  • Instead of resolving to lose 50 pounds by June, they commit to exercise 3-4 times each week.
  • Instead of resolving to give up all carbs, they commit to bring healthy snacks to work instead eating from the vending machine.
  • Instead of resolving to drop 3 sizes in 3 months, they commit to losing 1 pound each week until they reach their desired size.
  • Instead of resolving to never eat out again, they commit to eating healthy all week and rewarding themselves with one meal out on the weekends.

Did you see the difference?

If you want your resolution to stick then think of something simple and realistic. Sure, it certainly won’t sound as cool as the resolutions that the 92% make – but they aren’t going to keep theirs anyway.

Remember that the whole point of making a New Year’s Resolution is to become a healthier, happier and more successful person. Small changes done consistently will make a big difference.

If your New Year’s Resolution has to do with losing weight and getting into great shape (and whose isn’t?) then guarantee your success by working with a fitness expert who can show you the ropes and guide you to success.

I’d love to team up with you – together we will transform your body in 2009!

Call or email to get started today. Booty Boot Camp begins January 5th!

Pre-New Years Resolutions

 

Wanna be a rebel?

Why follow the masses and wait until January 1 2009 to start working off the excess fat you are desperate to get rid of?

With just about 14 weeks left until the new year you can make a real dent in your weight loss goals if not reach them entirely!

Imagine going into the new year being able to focus on something else other than your body for once.

Aren’t you tired of that yet?

There are only 3 sessions left this year of Booty Boot Camp.

That’s 12 weeks of expert fitness instruction and focused nutrtitional guidance.

We are excited to be bringing you lots of great new programs to make Booty Boot Camp even better including:

  • Step-by-step meal-by-meal weekly menus and grocery lists
  • one-on-one personal training along with boot camp
  • Personalized workouts for your "off" days or when you are traveling
  • And lots more!

Log onto http://www.getfitwithsarai.com/boot-camps-for-women.html to check out the new packages and check the next session start dates.

I’m always here to help

Sarai Jones