Sugar, Sugar, Sugar….. Stop Already!

December 30, 2008 By

 

Ok, so I know that that is way easier said than done.

I personally have dealt with a seriously over active sweet tooth most of my life. So much in fact that I weighed nearly 200lbs not too long ago.

So while you really do need to limit added sugar to a small percentage of your daily caloric intake, I know that for most of us women, eliminating it 100% is not happening.

What worked for me and has worked for many of my boot camp clients is to retrain your sweet tooth. I have some ideas for you, read on………..

  • Eat regularly – When you allow yourself to get so hungry that everything looks like the best -pizza, sandwich, donut – you’ve ever seen, there’s no way you are not going to be able to resist that candy bar or cookie that is right in front of you when you’re starving! Also by eating at regular intervals you will keep your blood sugar in check and also help reduce the chance of binge eating.
  • Limit sweets to after your meal -I know to most of you this is a duh thing, but I grew up in a house where dessert was served with dinner! (sorry to rat you out mama) so I thought this was normal. I am happy to say my family has since changed their ways. The point is however, if your tummy is already filled up with good solid food the chances that you will over indulge in sweets is greatly reduced.
  • Curb your cravings with a mini portion – When you just gotta have that treat, try a reduced size of what you want. Instead of a Hershey bar, have a Hershey kiss. It will most likely knock the edge off of the craving allowing you to get control over it without doing damage to your healthy habits. You can also try sharing your dessert with your dinner companions.
  • Un-train your internal sugar alarm clock – If everyday at 3:30pm you grab a cookie what are the chances that your body will begin to "need" that cookie at 3:30pm everyday. In doubt? How long do you go before you remember you need to drink your coffee or tea each morning. Sugar is addictive. If you train your body to expect it at the same time everyday, guess what? It will. Instead of giving in to your sugar craving see what might really be going on. Are you hungry? Are you stressed? Bored? Identify the real reason for your craving and distract yourself with something else. You’ll probably forget about it in less than 20 minutes.
  • Don’t eliminate sweets all together – Some of you may know my motto is "all or nothing gets you nothing" well in this case it’s the opposite. All or nothing will probably have you shoving every piece of chocolate and sugar filled goody in your mouth before weeks end! Yes, restraining too much can lead to binging. Enjoy your treats in moderation.

One of my favorites is the chocolate/peanut butter craver from Prograde. It’s all natural and organic with under 200 calories so I don’t feel guilty when I have one.

This is a battle, I know it firsthand. Don’t beat yourself up for not getting it perfect right off the bat, or ever. Keep working on it. I’ll be here to support you.

Stay focused

Sarai D. Jones

Filed Under: Fat loss, Nutrition Tagged With: , , , , , , ,

No Weight Loss Resolutions For Her!

December 29, 2008 By

 

Booty Boot Camp and one of my star clients, Monica are mentioned in the January issue of Sacramento magazine.

I am so proud of Monica and the true lifestyle change she has made.

Check it out…………

Elk grove boot camp

Four locals weigh in on how they successfully shed the pounds.

It’s January—and you know what that means. It’s resolution time.

Actually, make that revolution time.

For anyone who’s decided this is the year they’re going to lose weight and
get into shape—and we know you’re out there—this one’s for you. It’s a story
about four locals who’ve not only lost weight but kept it off, and done so
without magic pills or gimmicky fads. They’ve gone back to the basics: sensible
eating and regular exercise.

No Fat Flush, South Beach or Grapefruit diets for these folks. They’ve
learned that the only kind of plan that works is one they can follow for
life.

Monica Jones

Then: 165
Now: 145

When your sister-in-law is a fitness trainer who runs “booty boot camps,” you
probably can expect a friendly kick in the you-know-what every so
often.
That’s exactly what Monica Jones got from her sister-in-law, Sarai
Jones, fearless leader of said boot camps through Fit Bodies 2 Go in Elk Grove.
After Monica gave birth to her second child in the summer of 2007, she was
lugging around an extra 20 or 25 pounds that needed the boot.

The goal: to drop the weight by November, when her maternity leave would end.
“I wanted to go back to work with a new body,” says Jones, whose postpartum
poundage peaked at 165. She was aiming for 140—just a shade under her normal
145. (She’s 5-foot-5.)

So that August, with her sister-in-law at the ready, Jones’ battle with the
bulge began.

First order of business: a new way of eating. “Sarai gave me The
Eat-Clean Diet book and asked me to read it before we started working out,”
says Jones, who lives in Sacramento. “She wanted me to get my mind-set in
place.” The book’s plan called for six small, balanced meals a day, each
hovering around the 300-calorie mark. Fish, veggies and whole grains became
staples; out went the cookies and the chips.

For the 29-year-old Jones, who always had “eaten pretty much everything I
wanted,” changing her eating habits was the greatest challenge of all—even
harder, she says, than working out.

But that, too, was difficult. Jones says she couldn’t even run around the
block before her sister-in-law kick-started her into action.

“I was a little intimidated,” she admits. But when Sarai showed up at her
house three days a week, it was fight or flight.

She fought.

Light workouts were soon replaced by vigorous ones. She walked. She ran. She
rode bikes. She did jumping jacks. She jumped rope. She weight-trained with
dumbbells. Sarai was “a great coach,” Jones says. “It helps to have that
accountability factor—to know someone is going to come and work out with
you.”

It also helped Jones to visualize herself waltzing back into work and having
her office mates go “wow.”

Did she make it? You bet she did.

“I got rid of a lot of clothes, went out shopping for some new ones and just
felt so much better about myself,” says Jones.

Since then, she’s gained back about 5 pounds. But she’s kept off 20 and is
happy with the way she looks.

Jones still struggles with the eating thing. “Sweets are my enemy,” she
confesses; chocolate is a particular weakness.

But she continues to work out three times a week, and you can probably guess
where. Yep. She goes to booty camp.

************************************************ To see the full Sacramento Bee article click here

If you are in Livermore or Elk Grove and would like to receive the same motivation, support and one of a kind workout that got Monica looking and feeling better than she ever has come check us out. Booty Boot Camp

Stay Focused

Sarai D. Jones

Filed Under: Fat loss, Media, Nutrition Tagged With: , , , , , ,

Comfort Food…Your Two-Sided Friend

December 22, 2008 By

 

This might offend some of you but it needs to be said………

It’s 3 days before Christmas and you’re gearing up for more celebrations…and piles of seasonal comfort food. If you don’t mind, I’d like to be totally candid with you today.

Sure, I could write you a ‘feel good’ article about cutting back a few calories and exercising a few minutes each day, but I’d rather be perfectly frank (and truly helpful).

Here’s the real deal: You abuse food.

That’s right. You’re overweight because you eat too much, and you eat too much because it brings immediate pleasure.

I am here to point out that this pleasure comes at high price…

The other side of comfort food: You’ve heard dishes being referred to as ‘comfort food’—some restaurants even have an entire section of their menu designated as comfort food. But comfort food is more than just a hearty dish.

  • It’s those extra calories that you eat to feed an emotional need rather than a nutritional need.
  • It’s excessively big portions that leave you stuffed.
  • It’s high calorie snacks.
  • It’s sugary treats.
  • It’s fried, cheese smothered appetizers.
  • It’s whatever you indulge in with mindless munching.

Could you relate to any of the above? Most of us tend to gravitate toward a particular form of comfort food. For many women it’s chocolate or other sugary treats. For men it often takes a saltier form.

Think of the last time you ate for pleasure rather than nourishment. Why’d you do it?

Out of Habit: Your body loves routine. If you always snack while watching television then you’d probably find it hard to relax without going through that munching motion. The good news is that once you break the cycle your body will quickly adapt to a healthier routine.

To Change Your Mood: Does the thought of a cupcake bring a smile to your lips? How about a large pizza to lift your mood? Pay attention to the emotions that trigger you to overeat—you may be surprised how often you use food to feel better.

Because Everyone’s Doing It: Who can resist comfort food when it’s offered among friends? Peer pressure doesn’t just apply to teenagers—it’s another reason to overeat. Remember that true friends will support your decision to refrain.

Can you remember how you felt after you last filled up on comfort food? If you’re honest, you’ll admit that the stuffed and bloated feeling was downright awful. So why do it?

Come on, where have your eating habits gotten you?

  • Into clothes that are a few sizes larger.
  • Drained and with less energy than ever before.
  • Plagued with health concerns and prescriptions.
  • Embarrassed and frustrated with your body.

Most people don’t realize it, but the battle to overcome your eating habits is decided by a single body part—and it’s not your mouth. (Your mouth is simply a puppet.)

It’s your brain. Once you’ve made up your mind, for better or for worse, you can bet that your body will obey your decision to the letter. You’ve proven it time and time again.

So make the decision to give up your unhealthy dependence on comfort food.

There is no better time than now.

Making a change is hard—that’s why I’m committed to being with you every step of the way. Call today to schedule trial of my Elk Grove Boot Camp, or if you’re in the bay, check out my Livermore Boot Camp.

You can end the abuse, once and for all.

I’m here to help

Stay focused

Sarai D. Jones

Booty Boot Camp

Filed Under: Fat loss, Nutrition Tagged With: , , , , , , ,

Pear Power Snack

December 19, 2008 By

 

This is a great snack or even a nice light breakfast.

Come on, even you can do this 🙂

Enjoy………..

This simple recipe makes a fast, healthy snack. The fresh pear, non-fat ricotta cheese and natural honey blend with great flavor and texture. It is also tasty with cracked black pepper instead of honey. Servings: 1

Here’s what you need…

  • 1 fresh pear, sliced
  • 1/4 cup nonfat ricotta cheese
  • 1 teaspoon natural honey
  1. Arrange the pear slices on a plate and spoon the ricotta cheese over the pears. Garnish with honey.

Nutritional Analysis: One serving equals: 197 calories, 0g fat, 34g carbohydrate, 5g fiber, and 6g protein.

Filed Under: Recipes

10 Last Minute Fitness Gifts for 2008

December 19, 2008 By

 

It’s down to the wire, if you are still at the mall wandering around looking for a few last minute gifts, let me help you out with a few things I think any fitness minded person would be happy to receive or maybe even pick one or two of these up for yourself. After all, who doesn’t want to look or perform better? Here is official my top 10 list of the best last minute fitness gifts
for 2008:

1.) Polar Heart Rate Monitor

Price: $110 and up

These little gadgets are useful for so many things. Of course it monitors your hear rate, but many models also calculate calories burned during a workout and the time it takes you to recover. They are also a stop watch, lap counter and count down clock. One of the ways I love to use mine is by starting the week off at zero calories, I then let my calories accumulate from each workout and I make the goal of hitting 3500 calories by the end of the week (the amount needed to shed 1lb of body weight). When I’m on the treadmill and think I can’t run another mile or do another interval I focus on my big goal and push through it. Polar is probably the most popular, high-end brand but there are a lot of good ones out there in every price range. However if only the best will do –polar just released their first heart rate monitor with GPS capability.

2.) Resistance Bands

Price: $10-30 (higher quality one will last longer)

Don’t be fooled by their looks, resistance bands are by far the most simple, convenient, and affordable equipment option in the fitness industry. Not only are they the perfect compliment to your body weight circuit training workouts, but they also allow for multiple levels of resistance to keep you progressing. They supply total portability for killer workouts that can be done
anywhere. You can find bands at most sporting goods stores and also at some major discount stores like Ross and Tj Maxx.

3.) New Workout Clothes

Price: $25 on up

There is nothing like new clothes to get you motivated to move. However, often times women want to hold off on spending money on themselves until they lose weight (It doesn’t make sense, but it’s how we are sometimes). So why not treat the women in your life to a few nice looking exercise outfits to get them started. Now I have far too many exercise tops and pants, (far, far too many) but when I do need to add to my collection, I love the quality and fit of www.otomix.com .

4.) A Foam Roller

Price: $24.95

Foam rollers are a growing fitness trend, but they are here to stay. If you’re like most people, you spend a lot of your day nailed to a desk. And when you actually do have time to workout, all you usually can fit in is the workout itself. Really, who has time for daily stretching?

Well that’s where a foam roller comes in. It’s ideal to use for at least five minutes post-workout to promote healing of the small micro-tears in your muscles that result from high-intensity training to jumpstart the recovery process. Plus, a foam roller both kneads out and lengthens your muscle and connective tissues thus alleviating, if not eliminating, nagging aches and pains in your back, knees, hips, shoulders, and elbows.

If you’re going to get a foam roller, get a good one. The cheaper options tend to wear down into a limp noodle for larger individuals after a couple of months. Check out the Perform Better brand for a high quality option.

5.) A Gift Card to Whole Foods, Trader Joes, or Other Premium Grocery Stores

Price: $ 5 on up

Instead of gift card to a fancy restaurant where the receiver is more than likely to over indulge in some fancy, fatty foods, why not give a week’s worth of groceries to a more health conscious grocer like Trader Joes. Of course, not everything in these stores are what I would consider “clean eating” but just being in there surrounded by mostly fresh, organic food definitely
puts eating healthier at the front on my mind.

If my Booty Boot Camp girls here me talk about Trader Joe’s low-fat plain Greek yogurt one more time I think they are going to shove a container of it down my throat! (gotta check that stuff out by the way, so yummy).

A few years ago I rarely stepped inside of a Trader Joe’s market because I assumed it was all over priced. But man was I wrong! In fact items like super lean ground beef and organic Salmon are actually a lot cheaper than at the mass chain super markets. I used to do about 15% of my shopping at Trader Joes and the rest at the mass super markets but now that has been totally flipped. The key is to go in with a budget in mind (e.g. spend $50 bucks on protein, $20 on fruits and veggies, and $10 on miscellaneous items) only buying what you need.

6.) Go Wallet by Shoewallet

Price: about $10

When I run I need to have my keys on me and I’d also like to have my i.d on me in case of an emergency, but lugging a purse on a run is not an option. The answer? A shoe wallet! Large enough to hold your keys, ID, and even a little cash (in case of emergency), it’s a must-have for outdoor exercisers and people who enjoy an active lifestyle. They come in a variety of styles, colors and sizes. Look for them online or at your local sporting goods store.

 

7.) Supplements that Work: Protein Powders, Fish Oil, Multi-Vitamin

Open any fitness magazine and you are bound to be bombarded with ads for one “clinically tested” miracle pill after another. Well I’m here to tell you that I have helped hundreds of people lose thousands of pounds of fat, and In my journey, I have found only three supplements to be a mandatory part of the optimal fat loss program: protein powders, fish oil, and multi-vitamin supplements.

Protein powders provide great liquid workout nutrition and a convenient meat alternative for on-the-go snacking. I like Prograde “lean”. It’s more than just a protein powder, it’s a total meal replacement so you can just shake and
go with a healthy alternative to fast food or the office bagels. See it at ProGrade Nutrition

Fish oil, or more appropriately entitled an essential fatty acid (EFA) supplement, is critical to providing key omega 3’s to maximize overall health, performance, and body composition. Studies show that krill oil provides the
most effective dosing of EFA’s.

A multi-vitamin provides keys vitamins and minerals that are tough to obtain unless your diet is near picture perfect. I don’t know about you, but I like to cover my bases when it comes to my health. Be sure to choose a multi-vitamin supplement that is made from whole foods rather than synthetic materials, in addition to being made specifically for your gender.

My clients and I are totally digging Prograde VGF+25 and EFA Icon, both included in Prograde’s Health+ Package available at Prograde nutrition

 

8.) Sport-Specific Gift

 

This one’s pretty basic: if you want to give a great gift to an athlete then get them something unique that compliments their sport, whether it be fitness equipment, apparel, or both.

9.) Fitness Book or Subscription to Fitness Magazine

My recommendation is: Mindless Eating, by Brian Wasnik

Price: $12.95

The name says it all. We have all been in a social situation and found ourselves on “autopilot” munching away with no thought to what or how many calories we are putting in our bodies. This book looks at how social settings and other
“external” factors trigger mindless overeating, and how you can manage these cues.

 

10.) A Gift Card to a Fitness Boot Camp

Boot camps provide a fun and exciting team environment that guarantee better results than one-on-one personal training for only a third of the cost… what could be better than that?

Look for a local fitness boot camp with tons of social proof (client testimonials, especially in the form of pictures and video) to make sure they have a solid reputation and a bunch of raving fans of people just like you. Plus, any good boot campworth its weight offers free trials and money-back guarantees to all newcomers because they are so confident their program works that you’ll more than likely continue after a test-drive, this way there is typically no risk on your part.

So join a fitness boot camp with at least one other friend or family member or buy a boot camp gift card to give to your loved ones. As a boot camp instructor myself, I know first hand that clients always get better results when they embark on a fitness journey with others.

And if you live in the local Elk Grove or Livermore, ca., come work with us for the best personal training in both Elk Grove and Livermore by visiting www.FitBootyCamps.com We’ll change your life and have you looking better than ever this New Year, guaranteed!

Stay focused on your goals and I’ll see you in the new year!

Sarai D. Jones

Booty Boot Camp

Filed Under: Exercise and Fitness Tagged With: , , , , , , , ,

13 HOLIDAY (or any time) DIET TIPS

December 17, 2008 By

 

So the title of this post and a few others is Holiday this and holiday that. I do this because that’s what’s on most peoples minds right now. But the truth is, at any give time we all are faced with a situation where we can be tempted to overeat. Whether it be the holidays, a baby shower, even just a good old family get together, we are all tempted to eat more than we should at some point in dare I say each and every month? So take this advice and yes, apply it to the upcoming holidays but remember it all year and you will truly be on your way to a lifestyle change……..

There are so many handy damage control diet strategies that you should employ to best
prevent yourself from overdoing it at the dinner table this holiday season.
Use the following 13 diet tips below to allow yourself to indulge in moderation and
actually enjoy yourself in social settings all without going up a pants size before
the New Year:

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

I know, I know. I promised diet strategies, but I run a boot camp, fitness is what I do. I can’t go without recommending some activity. wanna help minimize the amount of stuffing that ends up stuffing you? Get moving! Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity.
In a perfect world you would workout both before AND after a big meal, but if you can only do one, that will suffice. Remember we are letting go of the "all or nothing" mentality (see blog post below). 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.

2.) Do NOT Fast in Preparation for a Big Meal or Holiday Feast

Fasting in preparation for a big meal will not only lead to overeating, but worse: overeating foods that are
extremely high in sugar, fat, or both! Your body is a survival mechanism. If it hasn’t had food in a while it anticipates a famine state. This means that the next time that you eat your body will use as much of the incoming food as possible to store as body fat (survival energy) in anticipation that it won’t see food again for another long period of time. Do yourself and your body a favor by eating every two to four hours as you normally should to prevent yourself from becoming a ravenous, fat-storing beast!

3.) Do NOT Gorge Yourself

Eat until the point of satisfaction, not discomfort. Remember this: binge eating is not the habit of lean individuals. It is imperative to understand that that holiday meals are not a ticket to eat as much as you can in as little time as possible. However, listen to your body and make sure to enjoy the foods you are craving in moderation and only eat when you are hungry. Ask yourself: Is this the last time in my life that this particular dish will ever be available? The answer is probably not. You don’t have to eat the entire peach cobbler in one night. I bet if you ask real nice, your mom will make another one for you later in the year. Indulge in moderation.

4.) Eat a High-Fiber, Protein-Rich Meal An Hour Before a Holiday Event

A meal high in fiber and protein before a big holiday meal will help prevent overeating by making you feel more
full which in turn means less calories consumed during the ensuing feast. My favorite strategy is to drink a protein shake (like the prograde lean) with a added fiber and healthy fats (e.g. 2-4 Tbsp. flax meal) and 1 liter of water before such a meal to help keep me nice and full upon arrival.

5.) Eat Leans Proteins and Fruits and Vegetables FIRST

There are some healthy options in a typical holiday dinner. 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 dinner. 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.

6.) 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!

7.) Do NOT Eat Again Until Hungry Following a Large Meal

Now I know I already told you to eat every 2-4 hours, but there is one exception to this. If you eat a huge meal, it
is important not to eat again until you are hungry and/or no longer full. If your body is not used to eating such a big meal, then it will take a much longer time to digest all that food and the worst thing you can do is put more food into an already full stomach, unless you goal is to do the stop, drop, and roll drill. Only when you are hungry again should you resume your normal eating
plan following a big meal.

8.) Immediately Resume Your Normal Eating Schedule at the Next Meal

What’s done is done. Now it is time to get back to your regular eating plan. Remember weekly caloric intake is far
more important than daily caloric intake. For example, let’s say that you need 3,000 calories per day to maintain your current body weight. Well, all that you need to do is make sure the average daily caloric intake each week is 3,000
calories per day. This means that you can fluctuate your daily caloric intake and yield the same results as if you ate that same amount each day. So if you have one day of big eating where you eat 9,000 calories (just an example, not a
recommendation), but you only eat 2,000 calories per day the rest of the week, you will still end up at the same caloric balance. Again, I am not recommending that you eat in such an extreme manner, rather I am suggesting that you do not
have to obsess about being perfect. Enjoy some indulging in moderation at your various holiday festivities knowing that the week in review trumps a day in review, even when you are particularly naughty on any given day.

9.) Never Eat Junk Food for Breakfast or Before Bed

Eating a highly refined carbohydrate meal first thing in the morning will make your blood sugar levels go crazy for
the rest of the day resulting in greater junk food cravings and uncontrollable hunger. On the other hand, eating a big meal before bed will result in a bunch of unused energy that will be stored as body fat and you very well may have trouble sleeping with all of that extra food volume in your stomach!

10.) 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!

11.) Avoid Empty Liquid Calories and Alcohol

One can easily consume over 1,000 calories per day from liquid calories alone. This means that in one week, you
will gain 2 lbs of body fat from just fluids! Opt for regular solid food calories versus empty liquid calories (e.g. juices and soft drinks), for at least the food will fill you up and provide some nutrition where as liquid calories, particularly alcohol, have no such effect. Rather, sugary and/or alcoholic drinks tend to make you hungrier in general and often hungrier for
junk food in particular. Furthermore, your body cannot burn fat until the alcohol is processed out of your body. Thus over-consumption of alcohol can prevent the fat burning process from resuming until several days later and/or even cause unwanted fat gain and thus set you back as little as a few days to as long as a full week!

12.) 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!

13.) Avoid Eating Meals that are High in Both Fat and Carbohydrates

The absolute worst thing that you can do is to eat a meal that is high in both fat and carbs. The high amount of
carbs will lead to a rapid increase in blood sugar levels and thus large increases in the potent fat-storing hormone Insulin. The high amount of fat will lead to a large increase in free fatty acids in your bloodstream. Since Insulin is already present in large amounts, in addition to there being a large amount of free fatty acids now available in your blood, the stage is set for
all those free fatty acids to be gobbled up and stored by your fat cells. This is the equivalent of becoming the next Goodyear blimp, so it is imperative to use caution at your holiday meals when it comes to combining fat and carbs .
In general, it is best to choose one over the other. But since most people crave carbs at their free meals, it is essential to keep the fat low at this meal. Want pasta? Instead of alfredo sauce, opt for marinara sauce with whole
grain pasta. Want pizza? Make your own pizza with whole grain crust and fat-free cheese. Want mashed potatoes? Well then be sure to skip the gravy and go easy on the butter. These small changes can literally save you hundreds, even thousands of calories, and more importantly will prevent your holiday feasts from creating the optimal fat-storing environment that will set you back from achieving your health and fitness goals.

Sarai D. Jones

Filed Under: Fat loss, Nutrition Tagged With: , , , , , , , , , ,

Two Great Desserts That Don’t Pack On Pounds

December 17, 2008 By

 

I know, I know, I know. The holidays are here and temptation seems to be EVERYWHERE. Now is NOT the time for those with a sweet tooth to fall off the wagon.

So that’s why I’ve got two great dessert ideas for you that won’t pack on the pounds.

#1

Grilled Banana Splits

Ingredients:

4 ripe bananas

2 Tbsp chocolate chips

1/2 cup non-fat, frozen vanilla yogurt

4 tsp chopped walnuts

Directions:

1- Preheat oven to 400 degrees

2- Place each banana on its side on a piece of foil. Cut a slit lengthwise across the top. Leave the skin attached.

3- Push 1/2 Tbsp chocolate chips into the slit of each banana.

4- Wrap the bananas with the foil, leaving the top open. Grill or bake about 15 minutes or until the chocolate melts.

5- Loosen the foil and press the bananas open a little.

6- Top each banana with 2Tbsp of the frozen yogurt and sprinkle with 1tsp walnuts.

That’s it for a nutritious and delicious treat!

#2 -if you like your life even easier, and you’re a big fan of Dark Chocolate, you are going to LOVE Prograde Cravers. I seriously cannot even begin to tell you how delicious they taste.

You have to watch this video to see for yourself. You’ll see fitness professionals tasting Prograde Cravers for the very first time. Yes, fitness pros that have tasted every bar on the planet are amazed at how good they taste.

Trust me, you have to see this: Prograde Cravers

Stay Focused,

Sarai D. Jones

PS – Seriously, Cravers make the PERFECT holiday dessert. They are less than 200 calories and are made from organic dark chocolate. Prograde Cravers

Filed Under: Fat loss, Nutrition Tagged With: , , , , ,

4 Tips To Keep Your Body Fat-Free For The Holidays

December 15, 2008 By

 

December is one of the busiest months for a lot of you out there. However, I want you to make the decision this
holiday season to not let yourself get caught in the trap so many women fall into of not working out to make more time for holiday errands or events. It is a big mistake to risk losing the lean muscle mass and strength that you have
worked so hard to build and maintain.

Why you ask? Well reason #1: you worked hard for it! It has probably taken you several months or even years to get to
your current level of fitness. Why let any of it slide to hit the mall?

Reason #2: Losses in lean muscle mass
will lower your resting metabolic rate, which accounts for the vast majority
(about 60-75%) of your total daily calorie burning. This means that everyday
you will be burning less and less calories which will is basically inviting ugly,
unwanted body fat to join you during the holidays. Plus, losing strength will
mean that the next time you start to work out your performance will be sub par
and you’ll get smacked in the face with that ugly word that no one ever wants
to encounter when it comes to their training: regression!

Reason #3: There’s no need to let
this happen, there are many clever ways to maintain or increase the number of
calories you burn per day, both from exercise and from your normal daily
activities, to stay fat-free this holiday season. Use the strategies below to
maintain and/or increase your current amount of lean muscle mass and maximize
your daily calorie burn to best protect yourself against the deadly holiday
bloat!

1.) Log
you food intake daily

Studies show that when dieters write down what they
are eating, they automatically eat significantly less food. This doesn’t mean
you can’t indulge in some holiday treats on occasion, but by holding yourself
accountable and writing every bite down, you may find that one cookie is
satisfying enough.

2.) Hit Your Totals

Your body is magnificent and vey
basic at the same time. What do I mean? It cannot differentiate between 50
push-ups performed in a row versus 50 total push-ups performed in a day. When
you honestly cannot find a five to
20-minute time slot to complete an effective total body workout, look for
hidden chunks of time during the day to get in a certain number of daily
repetitions for a certain number of exercises that work your entire body. Got a
free moment from now until you need to take the turkey out of the oven? Then,
bang out 10 push-ups, 10 rows, and 20 lunges. Using this method throughout the
day will lead to big numbers by the end of the day that will burn the same
amount of calories in addition to creating similar muscle building effects as
if you did all of the exercises at once during a single workout.

It is important to note that this
“Hit Your Totals” routine is merely a back-up option to the ideal 45-minute strength-cardio
interval style workouts which are scientifically proven to burn nine times more
fat than ordinary exercise. Short rest periods between exercises create the
optimal hormonal environment for rapid fat loss and lean muscle gain, where as
the long rest periods (full recovery) between movements do not. However, it
comes down to effective (“Hit Your Totals”) versus doing nothing. So be sure to
at least do something everyday. The hit your totals routine is a good place to
start.

Make sure to pick multi-joint, compound
movements that hit as much of your body’s major muscle groups in the shortest
amount of time possible (e.g. squats, deadlifts, lunges, push-ups, rows, etc.).
Use the plan below as guide to build your own “Hit Your Totals” workout. Adjust
the repetition ranges accordingly based on your current strength levels. The
only thing you need is your body weight and adjustable dumbbells and/or
resistance bands. Perform this plan up to three times per week, resting a day
between workouts. Make sure to alternate between Plan A and Plan B for more
variety. You can either hit your total by doing one exercise first (e.g.
perform push-ups rest-pausing as needed until you get 100 total), or by simply
employ circuit style training (e.g. 20 squats, 10 push-ups, 10 rows, repeat 10x
throughout the day to hit your totals).

The Hit Your Total Workout For Extra
Busy Weeks

Workout A-

Body weight Squats: 100-200 total

Push-ups: 50-100 total

DB/Band Rows: 50-100 total

Workout B-

Body weight front Lunges: 50-100/total per leg

Off Chair/Couch Dips: 50-100 total

DB/Band Curls: 50-100 total

3.) Use your body not a machine

Machines have made us an incredibly
out of shape and overweight society. This holiday season make it a point to not
use them! Now I don’t mean to say that you cannot drive to the mall during the
holidays. However, when you get to the mall, try to park further away so you
can do more walking to get inside. Avoid using elevators and escalators and opt
for the stairs; all those steps truly do add up. Instead of having your naughty
kids carry the bags, burn more calories by carrying the bags yourself (sorry,
that was the former naughty kid in me raging, ha ha). Stay on your feet as much
as possible and resist the temptation to let a robot or machine do the work for
you.

4.) Engage in more outdoor activities

Whether
it’s football, a bike ride or whatever other winter activity gets you
motivated, get outside, have fun, and move with a purpose as much as possible. All these calories here and there
truly do add up and could make a difference between you fitting in your pants
or ripping your pants by the time the clock strikes midnight this New Year!

Sarai D. Jones

Booty Boot Camp

Filed Under: Fat loss Tagged With: , , , , , , , , , , ,

A Bucket of Crabs

December 12, 2008 By

 

I published this article in my newsletter a few weeks ago. I got a lot of response from it so I thought I’d share it here. As you read it, think about all the crabs you may have in your own life, however subtle it may be………

Have you ever seen a bucket full of crabs? They pinch and pull as they struggle to climb over one another to reach the top of the bucket – to freedom.

Ask any fisherman and they’ll tell you that a bucket full of crabs doesn’t need a lid – they simply won’t escape.

Why? Well, it’s not impossible for a crab to climb to the top, and really if they worked together it would be quite easy. But crabs don’t work together…

Instinctively crabs pull each other down-literally.

When one crab breaks away from the pack, reaching its pinchers toward the top of the bucket, the others promptly grab onto the escapee’s leg, pulling him back down. That crab is then pushed to the bottom of the pile and his dream of freedom is crushed.

People have a way of acting just like a bucket of crabs. Have you ever decided on a personal goal only to have someone in your life talk you out of it?

Do you have crabs in your life? A crab is…

  • The person who discourages you from going to the gym
  • The person who scoffs when you mention your weight loss goals
  • The person who snickers when you choose salad over pizza

The crab mentality says "If I can’t have it, then neither can you." When you decide to do something different, to reach for a goal and to improve yourself, the crabs in your life will do their best to hold you back.

Keep Crabs at Bay: When crabs come snapping, remember the following:

  1. Ignore them: When someone in your life begins to pull you down with discouraging words, remember that you don’t have to listen. Don’t let them get into your head. Mentally tune them out or politely remove yourself from the situation. Who are they to tell you what you can or can’t achieve?
  2. Understand them: Ouch! Insults and put-downs hurt, especially when they come from people that we care about. So what is the deal? Why do your friends, co-workers and even your spouse turn into crabs when you decide to improve your life? Do they really hope that you don’t succeed? The truth is that crabs are thinking about themselves-not about you. They see you attempting to better yourself and to change your life. Whether they realize it or not, this scares them. If you better yourself will you still like them? Or will you leave them behind?
  3. You hold the power: Even the most persuasive crab doesn’t hold a candle to your iron will. When you are ready to change, and you’ve made up your mind without an inkling of doubt, then 90% of the work is done. Your mind is the most powerful tool at your disposal-don’t let a wimpy crab rob it from you.

Are you ready to make a positive change in your life? Don’t wait any longer. Join the ranks of my successful clients-schedule your first workout today.

And don’t let a single crab talk you out of it!

Stay Focused

Sarai Jones

Booty Boot Camp

Filed Under: Mental Health Tagged With: , ,

Forget the Clock

December 8, 2008 By

 

You know I love intervals. They are simply the fastest, most effective way to get rid of unwanted flab and jiggle. But, sometimes a session of steady state cardio is in order.

For example, all though I run a fitness company, I still end up sitting for a large part of the day. I’m not quite as active in my day-to-day work life as I used to be when I was a full time personal trainer. It goes with the territory. Someones got to do the paperwork right?

So anyway, even with my vigorous workouts each day, I still feel like I need some good old fashioned movement. Does that sound familiar? Do you have an office job where you sit all day with only a trip to the printer to break up the seat time?

So for me, a few times each week in addition to taking my dogs for walks I do long steady cardio sessions to help me reach my 10,000 steps a day. And I have to admit, it can get a bit tedious. So I try to focus on something other than the clock to pass the time.

What about you? How often do you check the clock while doing cardio? Those last ten minutes seem to crawl by don’t they?

Well instead of focusing on every remaining second think of how great it feels to get into shape and give yourself soemthing else to do.

Here’s what I do so I actually look forward to my long cardio sessions:

1) I load up a great playlist that keeps me pumped. For me it’s songs from singers like Beyonce and Ciara.

2) Sometimes I plan my cardio so it falls at a time when a favorite TV show is on. That way I can watch and sweat at the same time.

3)I download an iclimb or itread workout from itrain.com those always leave me worked and far from bored.

4) I bring a book. It took me a few sessions to get the coordination right but yes, I can read and run at the same time. All the way up to about 6.5mph, any faster and the book has to close. With my busy schedule it’s often the only time I get to read so I actually look forward to doing my cardio so I can dig into my book again.

And some days I do it all, I load up a itread, read on the parts that are a little slower and watch my favorite TV show when the pace picks up to a full out run. Whew! I exercise my brain as well keeping all that in order.

I actually find I often work out a little longer than planned just so I can read, watch or listen a little more.

I’ll never give up my intervals but when steady state cardio is on the menu, this is how I get it done.

Give it a try!

Sarai D. Jones

Booty Boot Camp

Filed Under: Exercise and Fitness Tagged With: ,
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