Diet Like A Sumo Wrestler?

November 4, 2008 By

 

Did you know: Sumo Wrestlers
are required to skip breakfast in order to slow down their metabolism and gain
weight?!

My guess is that not many of you reading this blog including me, have the desire to resemble a Sumo wrestlers.

In fact Sumo squats are about as close as I want to get to any part of a Sumo wrestlers routine.

So, I recommend you start making
breakfast a daily habit.

Even if you are not a "breakfast person" once you begin to train your body to use these nutrients to fuel your day you will start looking forward to it as
much as you do to your morning cup of coffee.

I’ll post a delicious healthy pancake recipe tomorrow to help you out.

Stay focused

Sarai Jones

Filed Under: Fat loss Tagged With: , , ,

Small Changes – Big Impact

November 3, 2008 By

 

We’ve all heard this saying before:

"A frog tossed in a pot of boiling water will hop right out.

Put a frog in cool water instead, and it’ll stay put as the heat gets turned up."

The difference is that small changes aren’t even noticed.

Every day, whether you think so or not, you’re faced with small opportunities to make healthy choices and build healthy habits, to make changes that you may not even notice. In front of the TV, at lunch with
the boss, talking on the phone – the opportunities are there.

You have the chance now to get good at recognizing those small windows of opportunity to move closer to your goals each and every day.

If you have been eating Mcdonalds everyday for the last 2 years switching cold turkey to well….. turkey may be too drastic of a change for you to realistically maintain right off the bat.

Maybe switching to the grilled chicken sandwich and an iced tea might go over a little better for week one.

If you have only walked at 3mph as your cardio for as long as you remember, upping your workouts to a 30 minute run at 6pmh may be a bit much.

Start with a quick 1 minute burst of running at 5mph every 3 minutes or so and see how that goes for a week or two.

Now if you are like me, I do love to jump both feet in and go all out. And that is still OK.

All I’m saying is don’t discount the small things.

They matter too.

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

Friday Dose Of Reality

October 31, 2008 By

 

Hi all,

I wanted to take a moment to give you a quick Friday tip:

Be safe this weekend. Enjoy your candy in moderation this weekend.
Remember you
cannot outwork a poor diet.
End of story.
No matter how much of a sweat you
worked up this week.

No matter how sore you are, going overboard on the treats
or alcohol this weekend puts you right back at square one.

Decide not to do that.

Decide to take one step closer to your goal.

Decide to finally be different than what you have been, day after
day, month after month and year after year.

It’s time ladies.

I know you can do it!

Stay focused

I’m always here to help

Sarai Jones

Filed Under: Fat loss, Nutrition Tagged With: ,

Eat Please!

October 29, 2008 By

 

I know this makes sense to you.

I know this seems like the most logical, fail proof way to lose weight, but you have to leave this weight loss tactic alone………

Starving yourself.

It doesn’t work.

Even though it sounds like it should work (the whole not eating thing) when you starve yourself you are actually working against the very thing you are trying to do.

How is that?

When you starve yourself your body releases fewer fat-releasing and fat burning enzymes. Those are the ones that release the fat from where it is stored on your body and actually burn the fat for energy.

So the less of these enzymes the less fat you burn.

Not your plan right?

You don’t just stop eating and suddenly the fat disappears.

Proper nutrition that gives your body what it need to function properly is actually the most efficient way to burn fat fast!

I know it seems hard to let go of the not eating thing, but really, you gotta eat.

I can help you with that if you need some direction. Contact me.

Sarai D. Jones

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

Quick Tip For Eating Out

October 28, 2008 By

 

We’re getting to that busy time of year where a lot of will be grabbing meals on the go.

As my bootcamp ladies know, I encourage you to keep a cooler with you at all times packed with the healthy foods you need to keep you on track toward your fitness goals.

However, there may be times when this is not possible ( I think these times are actually a lot less than most people fool themselves in to believing).

When you must eat out follow this simple tip:

Avoid these 3 food categories:

Deep fried foods -try grilled and broiled meats and vegetables

Refined starchy food -French fries, rice, pasta

Any sodas, juices, or other sugary foods -Drink water


    This eliminates the major food sources that do the most damage to you fat loss and fitness efforts.

    Sure the people you are eating with may give you a hard time for not "enjoying" yourself. But misery loves company.

    You know these are the steps you need to take to reach your goals.

    Stay focused!

    Sarai D. Jones

    Filed Under: Nutrition Tagged With: , , , ,

    One Step Closer

    October 27, 2008 By

     

    With each passing day and with each choice you make you are either getting closer to or further from your goals.

    Very philosophical right?

    On the surface I’m sure we all feel like we get this.

    But do you really get it?

    In the past I have found that most people don’t make much, if any progress toward achieving their fat loss and fitness goals.

    People often stay stuck right where they are, over whelmed by the seemingly enormous task of getting fit.

    If you feel like this is you, it’s time to break down the process of losing weight and getting fit and turn the experience into small steps you can take daily.

    See, that’s how it really works. There isn’t a magic workout that you can do for one week and expect it to get you in the best shape of your life.

    There is no perfect 7 day diet that will leave you looking like a movie star after following it for a short time.

    You’re going to finally acheive your fitness and fat loss goals by moving closer every day with a series of choices and actions:

    Make the time to work out – skip your workout.

    Eat the cookie – leave it on the plate.

    So, if you’re willing to do the work – dedicate 45-60 minutes a day to working toward your goals whether that be time spent doing a good workout or prepping your healthy food choices for the next day.

    Each and every step counts!

    Before long some of your goals will be realities.

    Sarai D. Jones

    Filed Under: Exercise and Fitness, Fat loss, Nutrition Tagged With: , , , ,

    Weight-Loss In A Pill?

    October 26, 2008 By

     

    Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself…do they work?

    Diet pills are everywhere, most of the "fitness" magazines you buy are nothing more than a few articles mixed in with the supplement ads.

    You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work?

    Weight loss pills can be broken down into 3 basic categories:

    1. Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
    2. Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
    3. Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.

    So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:

    • "You’ll lose 30lbs in 30 days"
    • "Achieve rapid weight loss results"
    • "Burn calories and fat 24 hours a day"
    • "Fights fat and delivers rapid weight loss"

    Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet?

    While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

    • Increased Weight Loss
    • Strengthens Heart and Lungs
    • Improved Sleep Pattern
    • Increased Strength
    • Improved Coordination
    • Raised Self Esteem
    • Renewed Confidence
    • Feel Good Endorphins
    • Feel Younger Than Ever
    • Improved Mood

    A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

    And weight loss pills have been known to give the following side effects:

    • Raised blood pressure
    • Increased risk of heart attack
    • Cramping, gas and diarrhea
    • Constipation
    • Headaches
    • Dry Mouth
    • Insomnia

    The bottom line is that true weight loss can’t be achieved by a pill.

    If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me.

    Together we will turn you into a walking talking billboard for the benefits of exercise.

    I’m here for you

    Sarai D. Jones

    Get Fit With Sarai

    Filed Under: Exercise and Fitness, Fat loss, Nutrition Tagged With: , , , , , ,

    Sugar Addict Rehab

    October 25, 2008 By

     

    Do you feel like you are constantly craving sweets?

    At this time of year especially when sweet treats are everywhere it can seem like you are always waiting for the next hit of sugar.

    There isn’t a single cure-all to this problem, but in general, the less sweets you eat, the less you’ll crave them.

    Here are a couple of quick tips to help get you there:

    · Try to find a substitute– Are you craving a quick afternoon pick-me up? It might be helpful to have something else there and ready to fight off those cravings. Try to stick with things that are naturally sweet instead of those with added sugars.

    · Wait out the craving– most cravings will only last a few minutes. Try to keep yourself busy with something else for about 10 minutes. Most likely you’ll forget all about the candy at the front desk.

    · Practice delayed gratification– Instead of telling your self you can never have that treat you are craving, tell yourself you can have it in a few hours, every time your time comes up, try to push it out another few hours or even to the next day. Several years ago I delayed myself all the way to a big weight loss. Every time you achieve a goal give yourself a small reward. If you are going by the hours give yourself .50 cents. If you are going to wait a day or two, give yourself a $1 each day. At the end of the month take the cash and treat yourself to a non-food reward.

    · Don’t set your self up to fail- If you know the vending machine calls to you daily, don’t keep singles or change around. Pay at the pump for your gas and avoid going inside where you will be tempted by all the unhealthy treats and never ever go shopping hungry. You’ll spend way too much money and you’ll end up with a few irresistible treats in your home.

    I know it may seem impossible to do, but you can conquer your sugar habit, but you will need to give it time and real effort.

    Once you do you’ll probably lose weight and feel more energetic too.

    I’m always here to help

    Sarai Jones

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

    Is Your Baby Belly Killing You?

    October 24, 2008 By

     

    If you have been reading my blog for a while you know that I offer fat loss and exercise tips to help you look and feel your best.

    But you know, I never want you to forget that this is about more than just getting a awesome booty.

    If you are carrying around excess fat, you could be putting your health and life at risk. Especially if a lot of that excess fat is around your waistline.

    Medical professional now tell us that the size of your waist is a very valid predictor of your risk of heart disease.

    I have a quick test I want you to do to see if you need to be putting a little more into your fat loss efforts.

    Take your height in inches -example a 5′ 4" lady is 64"

    Measure your waist around your belly button (not the smallest part), with a tape measure.

    If your waist size is more than half of your height, then you may be at risk for heart disease.

    So for example, our 64" lady should have a waist circumference of no more than 32".

    Anything higher and she could be at a higher risk of heart disease.

    Now you take a moment and do this on yourself…….

    What do you come up with?

    If your results are a little scary for you it’s time to take action. If you came out ok, try to keep it that way.

    Either way you’ll need to take action.

    I have a few suggestions for you.

    Let me know how I can help you.

    Sarai D. Jones

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

    The Secret To Weight Loss Success

    October 23, 2008 By

     

    How many of you own 4 or more weight loss or exercise books?

    Who has 5, 6 or more?

    Why do you have so many?

    Are you looking for the one ultimate nutrition strategy or exercise program that is going to really help you do it this time?

    So here’s the part where you probably expect me to tell you that I’ve got it. That my Booty Bootcamp program is the magic bullet you’ve been looking for.

    I’m not going to do that today.

    Sure, I do think my workout and nutrition system is one of the best out there, but do you want to know the real reason most people fail at their weight loss attempts?

    The list could actually take up a months worth of blog post but let me tell you just a couple:

    1. They are looking for a short-term quick-fix solution – They go into it thinking about losing 10lbs asap so they can go to their class reunion looking better. They are not focused on making PERMANENT changes to their lifestyle that will not only help them reach their goal now, but will keep the unwanted fat from returning.

    2. (And I think this is the biggest culprit) Lack of consistency – Here is the complete honest truth, almost any weight loss and exercise program will give you some measure of results. Yes the better the program, the better and quicker the results. But for all intents and purposes if you pick a plan and then stick to it day in and day out. Giving it 100% effort, you will get some results.

    The problem most women have however is that they will do good for a few days, even a few weeks and then life happens and they allow themselves to become distracted from their weight loss goals.

    One of the most compelling reasons I can give you to seek the help of a fitness professional is the accountability a good fitness professional will hold you to.

    The ladies in my Booty bootcamp program know that when they don’t show up I call, text or email them to check on them and give them that little tap on the conscious that they may need to stay focused. If they start to miss too often, I call them on it and help them re-focus.

    Sure maybe it’s cheaper to get a book, read a magazine or check a website out for weight loss tips, but is it really cheaper if you don’t actually use it?

    If you are in the Sacramento or Livermore Ca areas and you’d like some help with that, get in touch with me.

    I’m always here to help

    Sarai D. Jones

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