The Starbucks Diet

September 23, 2008 By

 

So my post on http://twitter.com/BootyBootCamp (if you’re not following me, please do) where I mentioned drinking a Starbucks Vivanno caught a lot of attention from my Booty Boot Camp girls.

You wanted to know if it was “ok” to drink when you are on the go without sabotaging your fat loss efforts. I was pretty sure I had remembered the nutritional facts correctly but I wanted to double check so here it is.

It turns out that the between the two flavors; Chocolate-Banana and the orange-mango-banana, the chocolate-banana Vivanno is the better choice (which makes me happy because I think it tastes the best). Even though it has 20 more calories (270 compared to 250) and a little more fat (5g vs 2g), it also has a less carbs, less sugar and more protein, so overall this is my pick.

They both have 6g of fiber (about 25% of your recommended intake) which explains why they keep you full for a long time.

You can also add a shot of espresso to the chocolate-banana or a shot of matcha to the orange-mango-banana but beware, while the espresso does not do much to the nutritional value of the chocolate-banana (it brings everything down a gram or two) the matcha sends the orange-mango-banana into the unsuitable category. The one shot adds 40 calories, 10g carbs and 10g of sugar.

So while I would rather have you drinking a vivanno instead of eating a starch loaded sub-way sandwich with very little protein or some greasy fast food option, I still want you to be aware of the fact that these
drinks do contain a higher amount of sugar than you want to take in on a normal everyday basis. Most of this is due to the fruit content but if you are trying to reduce the fat on your body, keeping your blood sugar stable is key, and too many sugar loaded meals can keep you spiking and crashing for hours thus slowing down your fat burning process.

A couple of tips to bring down the calories and sugar even more would be to substitute non-fat milk
for the regular 2% and ask for 1 or 2 less pumps of the bittersweet cocoa used in it.

My best tip: Be prepared. I would say 9 times out of 10 you know if you are going to be working late or on the road for more than an hour or two. Pack your little cooler with a healthy high fiber, low sugar, protein
packed meal that you can eat on the go and save the vivannos for a treat. I’ll take my own advice and lay of the starbucks. 🙂

Sarai Jones

www.getfitwithsarai.com

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

Flexible Spending = Massage

September 20, 2008 By

 

A massage is always a good idea. Any excuse will do.

One of my boot campers forwarded this message to me about using you flexible spending dollars for massage therapy. It sounds like a perfect way to put those use it or lose it dollars to work.

Now this is from a specific massage chain but the rules apply no matter where you choose to get our rub down.

check it out and enjoy!

Sarai Jones

__________________________________________________________________________________________________

The end of summer always signals a switch in schedules. It seems as if things suddenly go from slow-and-lazy summer to full-speed-ahead fall. As your me-time gets more scarce, it’s more important than ever to pay attention to your health. That includes eating right, exercising, getting plenty of sleep and getting regular massages to help keep your stress at a healthy level.
While we can’t help cross many of the tasks off your to-do list, we do have good news. This is likely the time of year when your flexible spending account (FSA) is soon approaching the closing date. If you still have money to spend, don’t forget that massage therapy is an eligible expense. And since FSAs have a "use it or lose it" policy, you have a great reason to move massage a priority in your schedule.

While the health and wellness benefits of regular massage are many, not all massages qualify for your pre-tax FSA dollars. Based on federal tax code, a qualified expense "must be to alleviate or prevent a physical or mental defect or illness." Massage is a frequently endorsed component in the treatment and prevention of a number of conditions. For starters, by lowering your heart rate and blood pressure, relaxing muscles and increasing endorphins, massage can aid in releasing stress, which is a leading contributor to a number of health conditions. It also can help naturally boost your immune system leading to fewer illnesses.

The news about massage is also good for migraine sufferers because massage has been shown to decrease headache frequency and reduce sleep disturbances, as well as reduce the chances of stress-induced headaches.

Additionally, recent research shows that massage therapy can help those who have insomnia, chronic pain, depression and anxiety, arthritis, carpal tunnel syndrome and fibromyalgia, and is beneficial for people recovering from surgery.

Ready to use up your FSA dollars on a massage? Here’s what you need to do:

  1. Talk to your medical practitioner (any healthcare provider who can write a prescription). A prescription for massage is required for your therapy to count as a qualified medical expense.
  2. Double-check the prescription. It should contain three pieces of information: Length of treatment, duration, reason for prescribing massage therapy.
  3. Schedule an appointment at Massage Envy. Although you will not have to bring your prescription to the clinic for your appointment, be sure to hang on to it.
  4. Keep all receipts for your records. Even though an expense is approved, you could still get audited by the Internal Revenue Service. To avoid problems, keep your written prescription and your FSA debit or credit card statement or other type of receipt that shows what you spent on the massage therapy.

If you don’t have an FSA, ask your Human Resources contact about your options and consider signing up for this benefit during your company’s next open-enrollment period.

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

Got Muscle Confusion?

September 19, 2008 By

 

A question that I am often asked by frustrated women is "Why have my results stopped? I’m doing the same routine as before – what happened?"

This is a common place to end up, usually a few months after starting a new exercise routine. At first your body responds to your routine in lost pounds and gained muscle tone, then one day your results screech to a stop.

What happened?
And, more importantly, what can you do about it?

You may have heard the saying, "When you discover that you are riding a dead horse, the best idea is to
get off." This is the perfect analogy for your stale workout routine.

  • The problem: Your body has adapted to your routine. Let’s face it, when you
    can do your workout routine in your sleep it’s time for something new.
  • The Solution: It’s time to shake things up, and to apply the concept of
    muscle confusion.

Muscle confusion means that you keep your body guessing by changing your routine. The following are great ways to do just that:

  1. Exercises: When you know that your routine has lost its
    effectiveness the first obvious thing to change are the actual exercises. It is
    important to include every major muscle group in your routine, so be sure to
    exchange each exercise for one that works the same muscle group.
  2. Resistance: Do you find yourself always reaching for the
    same dumbbells or medicine ball? Change your weight as well as the number of
    repetitions you do. If you normally do 15-20 repetitions then increase the
    weight and do 12-15. The key is to challenge your muscles in a new way. If you
    are doing reps for time, try to go longer during each set without stopping.
  3. Equipment: There are so many different pieces of exercise
    equipment out there—don’t limit your routine to just one type. If you love
    working with dumbbells but your routine has fallen flat, put them aside and try
    something new. A little creativity can really jump start your progress.
  4. Style: So often the training style that we are first taught
    sticks with us forever. For you this may be the style of doing one set, taking a
    rest period, and then doing another set. Or maybe you have caught on to the
    circuit training style that keeps your heart rate elevated throughout the
    routine. Whatever your chosen style, be sure to change it once your routine
    ceases to produce results.

Now, don’t worry, this doesn’t mean that you need a brand new workout every day of the week. In fact, your body will take some time to adjust to each new workout, so it should be done for the appropriate amount of time before results start to slack off.

What is that ‘sweet spot’ of time that each new routine should be used before moving on to the next? Well, the answer to that question is as unique as each person reading this.

For some this will mean a new routine every 3 weeks, and for others it will mean a new routine every 8 weeks. Typically the fitter you are the quicker your body will adapt to each new routine.

Muscle confusion plays a big part of the programs that I provide for my clients both in Booty Boot Camp as well as in my personal training programs and it’s one of the little secrets I use to deliver fast
results.

Want to know more?

Contact me today to get started on your own program aimed at weight loss success. sarai@getfitwithsarai.com

Sarai Jones

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

Healthy Breakfast Idea

September 9, 2008 By

 

Looking for a healthy breakfast idea?

One of my clients gave me a serving of a great hot cereal for breakfast. She was in a concoction making mood and came up with the recipe and I think it’s pretty good and healthy too.

What should I have for breakfast? is the question I get most often from my boot camp ladies and personal training clients and this is a good option.

The recipe is for a large batch of dry cereal that you can then cook in single servings as desired.

Give it a try.

Danette’s Morning Mix

1 bag ground flax seed (16 oz)
2.5 oz. (1.5 cups) wheat bran or wheat
germ
1 c. ground almonds
2 scoops vanilla protein shake powder

Mix it all up in a zip loc bag and keep it in the freezer (because of the flax).

To make a single serving:

  1. Mix 1/4 cup cereal mix with 1/2 cup water
  2. Cook in
    the microwave for 1 1/2 minutes.

You may add a little sweetener and about 2 teaspoons non-dairy creamer or non-fat milk to make it nice a creamy.

Note: Just like with any hot cereal, play with the quantities of water, cream,
sweetner to get the taste and consistency you like.

I calculate aprox. 157 calories per serving or less and it’s loaded with both protein and fiber

Enjoy!

Sarai Jones

Filed Under: Nutrition, Recipes Tagged With: , , ,

When Only 30lbs In 30 Days Will Do

September 5, 2008 By

 

Ok, I’ll admit, all women are a little preoccupied with their weight. But I recently met with someone about my personal training services that I would say fell into the category of obsessed with weight loss. Not just any weight loss, FAST weight loss.

She listed to me every fad diet and gimmick under the sun that she had tried to lose weight including some
pretty dangerous prescription diet drugs.

This person bluntly told me that the whole 1-2lbs a week thing didn’t cut it for her. She was only interested in super fast weight loss.
She wanted to see 4-5lbs a week come off every single week. That was the only way she was going to stay interested.

Of course I told her about the difference in scale weight and body fat and how slower safe weight loss would result in long term results that she could maintain for life.

Not interested.

I told her that in just 3 months she could get to her goal and learn the habits along the way that would keep her there.

Not sexy enough.

I told her that if she did not decide to finally do things the right way 90 days would roll around and she would be right where she was now.

Yeah, ok, but can I lose 30 lbs in about 4 weeks with you?

I left that appointment shaking my head, wondering why someone would be so stuck on doing things in a way that she had proven to herself time and time again would not work.

Have you ever heard of self-sabotage?

One way women often do this when it comes to fitness and fat loss is by setting unrealistic expectations of what they can do or what they should expect.

For example: Trying to lose 30lbs in 30 days, trying to exercise 7 days a week from day one. Expecting to be able to keep up with other women who have been exercising for months or years. Feeling like if they haven’t eaten perfectly all day the day is a total loss.

If you read my blog post from a few days ago where I talked about “trying” to do something, you now realize that “trying” is nothing more than giving yourself a way out.

Well the same is true of unrealistic expectations.

Trying to be perfect and then failing because you are not is a vicious cycle you will be bound to repeat for your entire life.

When you set the bar so impossibly high for yourself that you can’t help but fail, you are doing nothing more than giving yourself a way out.

I know I ask this a lot but……aren’t you tired of that yet?

If you want a step-by-step nutrition program and a tough, enjoyable, effective fitness plan that will get you to your goal as quickly and safely as possible, come talk to me.

http://www.getfitwithsarai.com/boot-camps-for-women.html

Sarai Jones

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

The 5 Most Outrageous Weight Loss Myths

September 2, 2008 By

 

These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet – you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren’t delivering results?

Email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

http://www.getfitwithsarai.com/contact-sarai-jones.html

Sarai Jones

Filed Under: abdominal training, Exercise and Fitness, Nutrition Tagged With: , , , ,

Picky And Proud!

August 29, 2008 By

For years my husband has called me a picky eater.

I’ll admit I always strongly disagreed.

So one day after he said that to me I asked him why.

He said because everything I eat has to be “gourmet”.

Now by gourmet he meant that on the rare occasions when I would allow a treat I would never just eat a McDonald’s cheeseburger or some preservative packed bakery concoction from the mini mart. [Read more…]

Filed Under: Nutrition Tagged With: , ,

Need A Reality Check?

August 28, 2008 By

 

I recently read a study article where researchers had a group of women work out as hard as they wanted to on a treadmill. Then the researchers had the women estimate how many calories they felt they had burned.

Guess what?

The women estimated that they had burned quite a bit more than the actual amount of calories that they did burn.

The researchers then took that same group of women and put them in a room with food and asked them to eat how many calories they thought they had just burned.

You guessed it…..

The women ate a lot more than they thought they burned.

So in reality, they burned less than they thought they did, and they ate more than they thought they burned.

What does this add up to?

A big fat “plateau” (I have a theory about most plateaus but that’s for another post)

You CANNOT out work a bad diet.

You just can’t. End of discussion.

One of my clients turned me on too a cool little widget from Kaiser that I think you will find very useful.

It called “The Burn It Off!” Fitness Calculator http://www.kpwidgets.org/widgets.html

You load this little gadget onto your desk top and whenever temptation strikes…you enter what you are contemplating eating and it will tell you exactly how hard you will have to workout to burn off that little cheat. http://www.kpwidgets.org/widgets.html

Now keep in mind, if you want to progress you’ll have to do your regular workouts PLUS that additional time to keep moving in the right direction.

How’s that for a reality check?

Want a reality check on what working out hard really means?

http://www.getfitwithsarai.com/boot-camps-for-women.html

http://www.getfitwithsarai.com/group-fitness-training-programs.html

Sarai Jones

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

The Power Of Your Convictions

August 27, 2008 By

 

“I’m going to try and eat a good breakfast everyday”

“I’m going to try and work out 3 days this week”

“I’m going to try and get to bed by 9 pm every week night”

Well are you or aren’t you?

Either you are going to plan and prepare what you will eat for breakfast all week so that you can eat a healthy breakfast or you are just going to wing it and expect some miracle to happen where you have a perfect breakfast waiting for you each morning.

Either you are going to schedule your 3 workouts each week like any other appointment and stick to them (joining a boot camp is a great way to hold yourself accountable to this www.getfitwithsarai.com), or you are going to hope that the stars and moon will suddenly align at 3 different times in your week and you will find yourself sitting around with nothing to do for an hour.

Are you getting my point?

“Trying” to do something is nothing more than giving yourself a way out of really committing to something.

And when it comes to fat loss and fitness all it does is leave you stuck at square one, frustrated and feeling like your whole life revolves around losing weight.

Aren’t you tired of that yet?

Once you decide that something MUST get done and you commit to doing it, you’ll be amazed at the power of your conviction.

Are you ready for a proven system that will take you from trying to doing?

http://www.getfitwithsarai.com/boot-camps-for-women.html

http://www.getfitwithsarai.com/group-fitness-training-programs.html

Sarai Jones

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

Burn Maximum Calories

August 24, 2008 By

 

Think you can’t get a workout challenging enough to take you to the next level in your own home? Think again. One of my favorite ways to get an effective fat loss workout in is with a piece of equipment that ways mere ounces, and cost less than $10, a jump rope.

While I was in Jamaica last spring I did 20 minutes of jump rope almost every day along with some bodyweight strength moves and I actually came back weighing less than when I went. Unheard of for me when it comes to vacation weight gain.

Even though jumping rope is a natural for interval training, believe it or not it can also be used for more traditional steady state cardio. I will often jump 30 minutes straight when I control my speed and jump height.

It is an unbelievable cardiovascular workout and it will improve your coordination and strength, as well as your overall endurance.

I was amazed to learn that jumping at an average of 145 jumps per minute burns the same amount of calories as running an 8 minute mile (once you get the technique down 145 jpm is not as hard as it sounds) and if done correctly has only about half the impact of running because you stay close to the ground.

It’s all in the technique. Here are some tips:

First, make sure your rope is the proper length. To check if your rope is right for you, simply stand on the center of the rope with your right foot and hold both handles in your right hand. When the rope is completely straight, the handles should be level with the top of your arm pit.

Now of course there is always a little room for adjusting. I have extra long arms so I jump with a rope slightly longer than the “correct” length. But this should get you in the ball park.

Next, try to jump straight up and no more than an inch of the ground. Bend your knees slightly upon impact. What I see most often is people taking huge 5 or 6 inch jumps off the ground for each turn. No wonder it seems like 30 or even 5 minutes is an impossibility, with that form, it is!

keep your arm movement in check– spin the rope by flicking the wrist rather than making big circles with your shoulders. Keep your shoulders relaxed and your elbows close to your side. This will prevent premature shoulder fatigue and it allows you to take lower jumps.

Find something to focus on and keep your eyes fixed there. I will often pick a knot on a tree, a spot on the wall or anything else I can stay focused on and stare at it for my entire jump. Once you start looking around you are bound to trip up.

Last thing, try to avoid the two-hop jump; trust me on this one, it’s easier to do a smooth one hop per jump than the school girl double hop. Think about it; one jump per rope turn or two, which do you think uses less energy?

With a little practice you’ll get it.

Now in the beginning you probably will be tripping up, out of breath and otherwise struggling, but if you want a do anywhere, super effective, body sculpting, cool looking workout to fit into your busy day, keep trying. It only takes a few sessions and you’ll be jumping like a pro.

I’ll post one of my double duty interval/ abs jump rope routines shortly.

Stay tuned!

Sarai Jones

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