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…]
If you’ve been using my Fat-Free December calendar I made for you then you know that this is the week you should try to shave a couple hundred calories off of your regular daily intake from now until this weekend. [Read more…]
This past weekend I got to hang out with some of my awesome Boot Camp clients who totally impress me. First on Saturday at the baby shower for Jessica F. who is 7 month pregnant, still doing boot camp and kickin butt!(she is cleared by her doctor of course). And Candy K, who ran an entire Marathon at CIM! About 5 other clients and myself ran relay legs of the marathon to show our support. Those two ladies are truly impressive and totally something to aspire too!
But with that going on and still getting the LBD Project underway I totally forgot to send out this Fat Free December calendar I created for you. Every day has a new habit or an action step that you can take so that come 2012, you’ll be looking leaner, not fatter (we don’t want that!).
Go ahead and print it up. You’ll need to do a little catch up so go ahead and spread out the first 4 days over the next week and you’ll be right on track.
The average person puts on 7-12lbs this time of year. That’s average. Meaning some gain more than that! And yes, some gain less but who wants to gain any?! Follow the daily steps on this calendar; add a little focus and stick-to-itiveness and you’ll be looking good come January 1st!
There is one thing that time after time knocks literally HUNDREDS of women off their game when it comes to fitness and weight loss. I see it every single day. I hear it from the mouths of struggling women that come into my Sacramento boot camp; I hear it in the stories of how things were. And I bet you’ll never guess what it is.
Go ahead, guess…………
Let see, you probably listed things like: Schedule, soreness, lack of a clear goal, eating habits, unsupportive family and friends……yup all good and things that need to be addressed but it’s not the one I’m talking about today. You see this one is really sneaky. This one seems totally ridiculous when you first hear it. This one should spark the exact opposite result it often does and still, time after time it leaves “failure” and frustration in its wake. I’m just about positive it’s hit you a time or two. I know I’ve succumbed to it more times than I care to mention.
What is it? [Read more…]
So why did I pick an LBD as the focus for this next challenge? I know some of you prefer color and some of you even prefer pants or skirts. I get it. But it’s not just about the little black dress, it’s about the way you feel about your body that gives you the confidence to wear a LBD if that’s what you choose.
Did you catch those last few words……”what you choose”. Choice. When was the last time you actually had a choice in what to wear? I mean I know you have a choice in the general sense of the word; you pick your pants, your shirts, your shoes…..but do you pick those items cause you LOVE them? Feel great in them? Look in the mirror and smile when you’re in them? Or, are you like a lot of women who pick what they want based on what they would like to hide? What doesn’t show the bulge here and the ripple there? What hides the size of your _____ (butt, arms, legs, hips, etc.)?
Getting to choose based on color, style, occasion……..that my friends in a very good feeling. And I want YOU to feel it. That’s the real focus and motivation behind the LBD Project that I’m going to lay out for you this Monday. You feeling good, looking good, losing body fat, attacking your new years resolution before January, and having a choice in what you wear through the holiday season and for your everyday life thereafter.
Alright so with that said here are steps 2 and 3 of ‘5 Steps To Rock Your Little Black Dress’
Step 2: Set A Deadline –You have your goal dress (see step one) but when do you want to get there? Putting a date on a goal gives it real meaning. Something like “I will fit into and wear my LBD for the LBD Project after-party on Friday January 6th.
Step 3: Make a plan, Set a schedule –You’ll need to decide what you are going to do for exercise and how you are going to eat for the duration of your “project”? Once you’ve decided on the best methods for you, schedule it out. Look, we all get busy, overwhelmed, tired, etc. and if you leave it up in the air as to when you are going to actually do the things you need to do to reach your goal and reach it on time they won’t get done and if they do, they won’t happen consistently. So pull out your planner (E or paper) and actually schedule in the days and times you will do the following:
BTW- If that seems overwhelming don’t panic. I’ve got a plan mapped out for the LBD Project that covers all of that. All you have to do is show up to the workouts to cover the exercise portion and for the nutrition, simply print the menus or order your food online (more about that very soon).
Alright, steps 1-3 take the most time so go ahead and get caught up. Tomorrow I’ll tell you the final steps and I might even up the doors on the LBD a little early for a handful of action takers (did I mention there’s a party after?)
P.S. I still want to see your LBD pics on my fanpage. Post them on the wall here: http://www.facebook.com/sacramento.bootcamp
A picture of us at our last BBC party
It’s here! The season of tempting baked goods, limited-time-only coffee house drinks, cold weather that makes you wand stay bundled up, short days and the openly accepted excuse to drop off of all your hard work and progress (or to delay the start of making some until January) –The Holidays.
I’ve got a question for you and I’m betting I know the answer: [Read more…]
So I posted this picture last week on the facebook fanpage
As you can see it shows a lady that went from 127lbs to 136lbs and is clearly smaller, tighter and more defined.
Since you’re a reader of this blog I’ll assume you know the “how” but do you know the “why”?
Well let me go over both briefly and simply. [Read more…]
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…]
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…]
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…]