4Admin01 – Page 13

5 Sneaky Strategies For Success

March 21, 2011 By 4Admin01

When you first started on your fitness and weight/fat loss journey, needless to say you were excited. Sticking to your plan was easy and you couldn’t stop talking about it to anyone within earshot. You may have even become the resident “health and fitness nut” (in a good way) at your place of work and with your friends.

But now….not so much. Now when people ask you how your workouts or diet is going it starts with a “….sigh……..(voice goes up an octave or two) well……okaaaay I guess, but (start in on your shortfalls lately)”.

But it’s Monday and I know many of you are starting your journey anew today (we started our 21-day Flat Belly Boot camp at my studio) and I want to help you make it different this time so I’ve listed 5 Strategies that you can take that will help lead you down the path of success when combined with an effective nutrition and exercise plan.

You may be surprised to see that this post isn’t about specific diet and exercise tips (you can find plenty of those here on my blog). But without these, you don’t have a very high chance of success. Take 3 minutes and read this:

[Read more…]

Filed Under: Mindset

This pep talk is for you (Monday motivation)

March 14, 2011 By 4Admin01

It’s Monday, time to get the week started off and maybe time for you to start another attempt at eating better and exercising.

I’ve often wished that I could give each and every one of you a personalized pep talk to get you up off the couch and into a regular exercise program day after day because the number one reason that most people are out-of-shape or have some extra belly fat is that they don’t exercise enough.

So here’s my pep talk in bullet form – 21 rewards that you will gain from regular exercise.
Do yourself a favor and print this list and post it where you’ll see it every day. When you need motivation or encouragement simply read over this list and feel your motivation soar.

3 No Exercise Required Flatter Belly Tips

March 11, 2011 By 4Admin01

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).

Fit Into Your Jeans In 5 Seconds Flat?

March 8, 2011 By 4Admin01

I saw a commercial the other day for a product that made the Loud Bold claim that it could get you into your “skinny jeans” in about 5 seconds. I wasn’t actually looking at the TV screen when it first came on but of course that caught my attention and my eyes fixed on the screen, then I just about died laughing.

It was for a waistband extender (which is pretty much a glorified rubber band) that you loop around the button and hole of your jeans to give yourself some “breathing room”.

Now this is perfectly ok if you are in the early stages of a pregnancy, but if you’re not pregnant, is that really how you want to get into your skinny jeans? What if your shirt rides up and exposes your little secret? How embarrassing! Not to mention, it just plain ol’ doesn’t make you feel super hot to have your pants half un-zipped all day.

So if you want to get into your skinny jeans for real, sans the rubber band, then follow these 5 quick tips to get started:

Survive Game Day and Still Have Fun (recipes)

February 4, 2011 By 4Admin01

This Sunday millions will be watching the “Big Game”. Even if you’re not an actual football fan the game day festivities are a lot of fun, but they can also wreak havoc on your diet.

One of the best things you can do to stay on track is take some healthy delicious eats with you to the party you’re going to or to lay out a few healthy options to munch on if you’re the host.

Here are some recipes to get you started, and trust me, no one will know it’s diet food.

Why You’ve Plateaued (Your Nutrition)

February 1, 2011 By 4Admin01

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.

Why You’ve Plateaued (external factors)

January 30, 2011 By 4Admin01

Last week we talked a little about hitting that wall where nothing you do seems to make the scale budge in the direction you want it to. I listed some of the most common reasons why you may have hit this thing called a plateau, and how to identify if you actually have in fact hit a true plateau. If you need to come up to speed you can read that here: Are You Stuck At Your Weight?

Ok, so now that you know what and why, let’s get to the ‘what to do about it’ part:

First, you need to look at that list and determine which one(s) apply to you. Today let’s talk about external factors in a plateau. That means things that you can’t always seemingly control (notice the word seemingly).

What Is A Plateau and Why Did I Hit One?

January 25, 2011 By 4Admin01

One of the biggest frustrations I hear from you all through email or when you come in for your body diagnostic at my studio is that you feel like your weight loss progress has just come to a screeching halt. Just last week I had at least 3 women come in and tell me how all on their own they had lost 25lbs, 30lbs, one woman had even lost 50lbs. But each and every one of them could not seem to get one more pound to budge. Can you relate?

This is called a plateau and it’s the #1 reason that women fail at weight loss once they get past all the initial danger spots. Women who have gone for weeks, even months faithfully getting their workouts in, saying no to diet temptations and have thrilled at seeing it all pay off, suddenly stop doing it all and soon enough they find the weight creeping back on one sneaky pound at a time.

Can you relate?

Well I’m going to tell you exactly what a plateau is, why you’ve hit it, and what you can do about it.

This is gonna help you avoid a LOT of frustration. I’m also going to tell you how to avoid a plateau if you haven’t hit one yet.

3 Perfect Salads

January 20, 2011 By 4Admin01

It seems a lot of you are looking for a new way to make salads fresh and interesting again. Well here are 3 delicious salad recipes that are balanced in protein, carbs and healthy fat. This is the RIGHT way to make a salad a meal and to give your body what it needs to build lean sexy muscle and burn fat.

They are all actually really easy to put together [Read more…]

Filed Under: Recipes

Perseverance, Not Perfection Is the Key

January 18, 2011 By 4Admin01

Here it is the 3^rd Monday of the new year already. Let’s take a minute to talk about your fitness goals for the new year, have you taken one step forward and two steps back, or two steps forward and one step back? (I’ll give you a sec to read that again…..)

Hopefully you said the latter cause that would mean that despite hitting a few roadblocks you are on your way to fulfilling your new fitness goals and can actually feel that you’re beginning to make a difference.

Even if you’ve only managed to stick to your new eating plan for 2 weeks then you had a “bad week”, or if you’ve already missed a week of workouts, get right back on track and take some steps forward. As you string success after success together you’ll find that you take more like 3 steps forward, one back. Then 5 steps forward, one back. You’re not going to get to the point where you never have a slip up because we are imperfect humans and it happens to the best of us. But continue to strive to do your best and before you know it, success will become a habit that you are eager to stick to again and again.

Here are some of my favorite quotes on the subject of perseverance: