I Dare You

I just got back from a fantastic family trip to the Grand Canyon. The hiking there is so beautiful.

Here is a picture at one of our rest points.

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Now I wouldn’t say I’m afraid of heights in the strictest sense, but if given the choice I’d rather not hang out too close to cliffs, so getting past that and just enjoying the challenge of the hikes, the company I had and the beautiful scenery took a couple of deep breaths and focus (to start anyway, once I got going my fears were the furthest thing from my mind).

As I was thinking about all that I would have missed had I let my fears get the better of me I realized that today of all days would be the best day to write about it because today is: National Dare Day (you didn’t know?!)

Usually the word “Dare” makes us think of being challenged to eat worms, kiss a stranger, moon somebody or spontaneously yell out something silly in a crowd; that kind of thing. But today I want to dare you to do something that’ll help make you healthier, more fit or more focused.

Take your pick. I DARE YOU TO:

– Not a runner? I dare you to go run a mile right now and see how fast you can get it done (run/walk is fine just do it!)

– Post your before picture on facebook and announce to your fb community that you are starting your fitness journey now! (tag me if you do!)

– Try a new workout: Boot Camp, Dance Cardio (even if you don’t have rhythm!) and Power Yoga are all good options if you’ve never done them.  We offer all at BBC and you can try one or all of them as my guest. Call me and I’ll put you on the guest list(s) 916-57-BOOTY.

– Sign-up for Tough Mudder! You can be on the BBC team. Sunday September 23 (email me if you’re interested)

– Sign-up for an event like a run or cycle event and pick a level higher than your norm or a level that scares you to think about (for instance, always run a 5k? Register and run the 10K!)

– Strip down to your undies, stare at yourself in the mirror and out loud say all the things that you like about your body without saying one single negative thing, meaning you can’t say I have great ___except…. Doesn’t  matter how small the likes are: I like my wrists, my collar bones are quite lovely, I’ve got fantastic fingernails! You’re laughing but some of you have been verbally abusing yourselves for so long you may have to start with those fingernails….

– Avoid for one full weekend (Friday, Saturday, Sunday) one thing that you SWEAR you’d shrivel up and die without eating/drinking.

– Eat something that’s considered healthy you’ve never tried ’cause it looks or sounds “weird”

But most of all I DARE YOU TO:

– Actually achieve the goals you’re always talking about achieving.

– I dare you to put the work in

– Make the sacrifices

– Feel the burn

– Drip the sweat

– I dare you to stop making:  exceptions, justifications and excuses for why you can’t possibly do ___ or give up___ or make time for ____.

I DOUBLE DARE YOU TO: FINALLY SUCCEED!

Happy Dare Day!

 

Guilt Free Dieting

I hope this post-Superbowl Monday finds everyone content with their eating decisions from yesterday.

I don’t mean that you should have only ate healthy things.  Rather I hope you are content with the fact that you made conscious decisions of what you were going to eat, enjoyed it, and feel no guilt about it today.

I think we “dieting” women spend far too much time feeling bad about what we’ve eaten. Food becomes “good or bad” and let’s face it; except for those that are trying to get on stage and compete in a figure contest, the rest of us healthy minded but “real” women are going to eat those “bad” foods sometimes. What I often hear the next day is “oh, I was so”bad” I ate…..” . Well it hit me in the last few months that that mindset, the “I’m so bad” mindset, is way unhealthier than the food. I mean who wants to live in a constant state of guilt?

So here are 5 quick questions to ask yourself before you indulge in treats. I know it sounds like a lot but once it becomes your habit it takes about 10 seconds to think it through:

The first one can eliminate the need for the next four: [Read more…]

Alcohol and Fat Loss

This time of year we can’t avoid the parties and  its evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So let’s talk a bit about our friend “alcohol”

Alcohol And Fat Loss – Can You Have Both?

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others. [Read more…]

You Say You’re Ready. But Are You REALLY Ready? (final steps to Rockin it)

Looks like yesterday’s post touched a nerve with a lot of you. It seems having to wear whatever can make you look somewhat presentable has been an ongoing problem for many. Trust me, I’ve know the feeling well at times.

But I have to ask you, are you really tired of it yet? I mean so tired of it that it makes you wanna scream, cry and go for a run all at once? I ask cause I’ve know that feeling too. Standing in my closet for the umpteenth time in a week staring at all the clothes that absolutely do not fit or if I can get them on, clothes I wouldn’t be caught dead wearing in public cause of the squuuuzzeeeeeeee and bulge effect going on. Ughhh……. It’s so frustrating. I have literally cried in my closet………and then gone out and ate a tub of ice cream, a small tub, but still. [Read more…]

5 Steps To Rockin Your Little Black Dress

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…]

How Quickly This Happens

I survived! Lol, (of course I did. I’m silly). Thanks for all the emails and texts last Wednesday before my lumbar puncture (aka: spinal tap) it helped a lot. In the end it was pretty uneventful. Mild discomfort and a slight headache but it was more my mind freaking me out than anything else. The Doctor was actually a workout enthusiast too so while my spinal fluid dripped outta me, we talked about working out. He was telling me about deadlifts and Squat cleans and I was like yeah, yeah, cool…..is it done? lol He was trying to distract me I know. It didn’t work but I appreciated the effort. [Read more…]

My New Favorite Word

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…]

Can You Drink And Lose Weight?

 

I’m not getting on my soap box here. I’m just telling you something you already know:

Booze leads to bad decisions. And in this case, we’re talking about bad eating decisions.

The extra calories from the cocktails is one thing. But really it’s the extra calories you chew that start to add up.

One piece of cake turns to two…

A handful of chips turns into a a bag…

The dip sitting in front of you mysteriously vanishes…into your belly…

You get the picture. 😉

Have fun. Enjoy yourself. Just be conscious of what alcohol does to your decision making.

Stay focused,

Sarai

PS – One of my favorite snacks is Prograde Cravers. I always keep one on hand at parties so I can feel like I’m having a sweet treat too.  It’s my duty as a proud Prograde Partner to share them with you 😉

Belly Fat Blasting Breakfast

 

If you want to burn the fat off your belly you need to burn THIS into your brain first.

Eat breakfast.

Look, you can make fat loss as difficult as you like. You can make it out to be super complicated if you so choose.

But one of the easiest things you can do to start melting the fat off your frame is to start eating a breakfast that boosts your metabolism and sets the tone for fat loss all day long.

Now, there’s a very good chance you’re shaking your head in agreement with me, but saying something like, "That’s great. I know that. But what the heck do I eat?"

Glad you asked 😉

Here are three simple fat fighting breakfasts from Registered Dietitian Jayson Hunter:

1- Cottage cheese mixed with real fruit

2- Hard boiled egg and plain yogurt mixed with real fruit

3- 2 pieces of fruit and a scrambled egg wrap

Seriously, would that be so hard? Don’t you think you can manage that in the morning?

Well, if you can’t Jayson, who is the Head of R & D at Prograde Nutrition, has another suggestion. You can use a nutritious meal replacement shake like Prograde Lean.

Those of you in my boot camp know I love it. It taste so good! In fact, I know Prograde spent 6 months developing Prograde Lean just to get the taste right.

Ok, so there are 4 options for a Belly Fat Blasting Breakfast. Enjoy! And stay tuned for some more great ideas and videos.

Stay focused,

Sarai D. Jones

P.S. This is the website to get the Prograde Lean www.BootyCampNutrition.com You’ll love it

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!