Guilt Free Dieting

“guilt free dessert”

The other day when I was scrolling through facebook I saw one of those recipe videos that are so popular pop up. The headline was something like “guilt-free brownies” I scrolled right on past. I scrolled a little faster actually. Then I chuckled because I realized that I always scroll past those a little faster.

It’s not because they are not great tasty and useful recipes, it’s that the very first thing, I kid you not, that goes through my head is “I eat whatever I want guilt free.”

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Follow My Food Prep

Right before I left on my Dominican vacation I did something that I have not done in a few years; I recalibrated my visual scales, I took a refresher course in portion size and calories count and did a check up on my macro nutrient ratios.

I did this with 20 days of very structured eating. And when I say structured I mean I weighed EVERY. SINGLE. THING I ate and drank.

If I couldn’t measure it and log it ACCURATELY I didn’t eat/drink it.

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The Most Critical Meal Of The Day?

I have this friend that is always talking to me about getting lean.

We have these passing conversations a lot. They go like this:

Her: I want to start eating better. I really need to.

Me: Okay, what do you plan to do for your lunches this week?

Her: I don’t know. It’s really hard because I don’t always know where I’ll be, whats around or if I’ll have a microwave.

Me: Then all the more reason to make your lunch and take it. Then you won’t be left to the mercy of whats around.

Her: Yeah…but I try to eat healthy…..

Me: (blank stare) Alrighty then……hey so are we gonna go to mall or what?

Now please don’t think badly of me. I don’t lack patience or compassion most of the time. Promise.

It’s just that I have this same convo with this friend ALL. THE. TIME. Like, EXACTLY the same.

We just can’t seem to get pass this one thing…..

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Your Strongest Muscle

Ever heard someone telling the story of how a pill, natural remedy or routine relieved their pain or healed an ailment?

But then someone usually says “that’s a placebo, it’s all in your head” but they say it like it’s a bad thing.

I see it differently.

I believe that if something can make you have such a strong mental connection to your body that you make physical or emotional changes for the better you should embrace it.

But the reverse is true as well. You can make yourself unwell with your mind or even cause yourself to fail at achieving your goals because of your mind.

Even when it comes to your goal of having a flat stomach or lifted butt.

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Try This One Thing For 30 days (get leaner)

In my line of work, the one thing I’ve gotten used to is people looking for that one little “secret” or “magic pill” to lose weight quicker……and while there isn’t a pill, there are definitely some tips and tricks that can speed the process along.

But there’s this one that is so simple and so effective but is often overlooked. In fact when I start to tell people how to do it they usually just start nodding their head like “yeah, yeah ok I got that, but what else?”

Sometimes I wanna grab their head, stop it from nodding and say : No, really pay attention, this is BIG and you’re just throwing it away!”

What is it? [Read more…]

Weigh More, Smaller Jeans Size

So I posted this picture last week on the facebook fanpage

look and feel leaner with Sacramento's Booty Boot Camp

 

 

 

 

 

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…]

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

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.

Workouts For Your Workday (printable workout)

A couple of weeks ago I asked you what you wanted me to blog about next and one popular one was quick workouts you could do at work. So I made some for you.

There are 3 different workouts one to fit every type of workplace. But don’t stop at the office. These are also great anytime, quick little calorie burns to help you reach your goals that much faster and to just leave you feelin’ good. [Read more…]

3 No Exercise Required Flatter Belly Tips

 

It’s the start of the weekend and hopefully you’ve got a good one planned.

If you’ve got plans, I know you really want to look good when are out and about. I mean let’s be honest, that’s one of the main reasons you endeavor to live a healthy fit lifestyle right? But what can you do to look better tomorrow?

While I will never be the one to promote quick fixes and fad methods when it comes to your fitness and fat loss problems, there are a few legitimate reasons that your tummy may be bigger than you like and some action steps you can take to resolve the issue.

Now I’m not talking about fat loss here, I’m taking about other factors that bloat your belly and make you feel less confident in clothes.

Here are a few reasons you may be carrying around an extra inch or two and simple ways to nix those inches fast (yes, even as fast as tomorrow).

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Why You’ve Plateaued (Your Nutrition)

 

So you’re resting enough and you don’t have a care in the world :) but you’re still not losing weight. (see the last blog post to get up to speed if you missed it)

If I was a betting woman (I don’t gamble, that’s throwing away perfectly good shopping money) I’d say it’s because of one of two other things-your nutrition or your workouts.

Let’s talk about your nutrition today.

Nutrition is off in some way (eating too much, not enough, too much sugar, not a balanced ratio of macro nutrients)

I don’t believe in being a total calorie hard nose ‘cause frankly counting calories can be a drag. But you do need to be aware of how many- ish calories you need to take in and how many-ish you actually are taking in. For instance if you know that you need to be in the 1800-2,000 range and that on average you take in about 1,925. As long as you hit somewhere in that range daily there’s no need to know your number to an exact T…….except for if the scale is no longer budging. The it’s time to get down to the facts and figure out EXACTLY what you are doing.

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