Celebrate National Brownie Day! (Healthier version)

December 8, 2011 By

Bet you didn’t know that December 8th is National Brownie Day.

You all know I am a sweet junkie so this is one holiday that I’ll celebrate to the full! 🙂

But if you’re like me then you’ve got goals and need to stay on track. So, I dug up this healthier version of a brownie that has just over 100 calories in each! Now there are 10 servings so you definitely want to make sure that you don’t over-eat them. I suggest baking a batch and giving 1 to each of your workout buddies or taking them to work. Let your co-workers see that you can eat your favorite things only healthier. [Read more…]

Filed Under: Recipes

3 Tips To Curb Your Food Cravings Instantly

December 7, 2011 By

Two things are almost guaranteed when you are trying to be healthier and get fit. 1) There will be days that you don’t want to work out and 2). There are days when you start craving sugary, salty or high-fat foods bad. Really bad.

Doesn’t matter who you are, how fit you are or how bad you want to reach your goal. Food cravings are unavoidable, and to deny their existence will make you more vulnerable when they attack. But you don’t need willpower or more willpower. What you need is a few tricks in your back pocket so you can slay that monster when it rears its chocolate covered head. [Read more…]

Filed Under: Fat loss, Nutrition

Fat Free December -31 Days of Healthy Habbits

December 5, 2011 By

Booty Boot Camp December Calendar

This past weekend I got to hang out with some of my awesome Boot Camp clients who totally impress me. First on Saturday at the baby shower for Jessica F. who is 7 month pregnant, still doing boot camp and kickin butt!(she is cleared by her doctor of course). And Candy K, who ran an entire Marathon at CIM! About 5 other clients and myself ran relay legs of the marathon to show our support. Those two ladies are truly impressive and totally something to aspire too!

But with that going on and still getting the LBD Project underway I totally forgot to send out this Fat Free December calendar I created for you. Every day has a new habit or an action step that you can take so that come 2012, you’ll be looking leaner, not fatter (we don’t want that!).

Go ahead and print it up. You’ll need to do a little catch up so go ahead and spread out the first 4 days over the next week and you’ll be right on track.

December Calendar

The average person puts on 7-12lbs this time of year. That’s average. Meaning some gain more than that! And yes, some gain less but who wants to gain any?! Follow the daily steps on this calendar; add a little focus and stick-to-itiveness and you’ll be looking good come January 1st!

 

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

One Reason You’re Still Fat

November 30, 2011 By

There is one thing that time after time knocks literally HUNDREDS of women off their game when it comes to fitness and weight loss. I see it every single day. I hear it from the mouths of struggling women that come into my Sacramento boot camp; I hear it in the stories of how things were. And I bet you’ll never guess what it is.
Go ahead, guess…………
Let see, you probably listed things like: Schedule, soreness, lack of a clear goal, eating habits, unsupportive family and friends……yup all good and things that need to be addressed but it’s not the one I’m talking about today. You see this one is really sneaky. This one seems totally ridiculous when you first hear it. This one should spark the exact opposite result it often does and still, time after time it leaves “failure” and frustration in its wake. I’m just about positive it’s hit you a time or two. I know I’ve succumbed to it more times than I care to mention.
What is it? [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: , , , , , ,

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

November 18, 2011 By

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

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

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: , , , , , , , , ,

When’s The Last Time You Had A Choice? (Rock the LBD pt 2)

November 17, 2011 By

So why did I pick an LBD as the focus for this next challenge? I know some of you prefer color and some of you even prefer pants or skirts. I get it. But it’s not just about the little black dress, it’s about the way you feel about your body that gives you the confidence to wear a LBD if that’s what you choose.

Did you catch those last few words……”what you choose”.  Choice. When was the last time you actually had a choice in what to wear? I mean I know you have a choice in the general sense of the word; you pick your pants, your shirts, your shoes…..but do you pick those items cause you LOVE them? Feel great in them? Look in the mirror and smile when you’re in them? Or, are you like a lot of women who pick what they want based on what they would like to hide? What doesn’t show the bulge here and the ripple there? What hides the size of your _____ (butt, arms, legs, hips, etc.)?

Getting to choose based on color, style, occasion……..that my friends in a very good feeling. And I want YOU to feel it. That’s the real focus and motivation behind the LBD Project that I’m going to lay out for you this Monday. You feeling good, looking good, losing body fat, attacking your new years resolution before January, and having a choice in what you wear through the holiday season and for your everyday life thereafter.

Alright so with that said here are steps 2 and 3 of ‘5 Steps To Rock Your Little Black Dress’

Step 2: Set A Deadline –You have your goal dress (see step one) but when do you want to get there? Putting a date on a goal gives it real meaning. Something like “I will fit into and wear my LBD for the LBD Project after-party on Friday January 6th.

Step 3: Make a plan, Set a schedule –You’ll need to decide what you are going to do for exercise and how you are going to eat for the duration of your “project”? Once you’ve decided on the best methods for you, schedule it out.  Look, we all get busy, overwhelmed, tired, etc. and if you leave it up in the air as to when you are going to actually do the things you need to do to reach your goal and reach it on time they won’t get done and if they do, they won’t happen consistently. So pull out your planner (E or paper) and actually schedule in the days and times you will do the following:

  • Strength train
  • Interval cardio (about 20 minutes ea session)
  • Plan meals for the week
  • Prep meals for the week

BTW- If that seems overwhelming don’t panic. I’ve got a plan mapped out for the LBD Project that covers all of that. All you have to do is show up to the workouts to cover the exercise portion and for the nutrition, simply print the menus or order your food online (more about that very soon).

Alright, steps 1-3 take the most time so go ahead and get caught up. Tomorrow I’ll tell you the final steps and I might even up the doors on the LBD a little early for a handful of action takers (did I mention there’s a party after?)

P.S. I still want to see your LBD pics on my fanpage. Post them on the wall here: http://www.facebook.com/sacramento.bootcamp

 

A picture of us at our last BBC party

Join the Booty Boot Camp family

Filed Under: Exercise and Fitness, Mindset, Weight Loss Tagged With: , , , , , , ,

5 Steps To Rockin Your Little Black Dress

November 16, 2011 By

It’s here! The season of tempting baked goods, limited-time-only coffee house drinks, cold weather that makes you wand stay bundled up, short days and the openly accepted excuse to drop off of all your hard work and progress (or to delay the start of making some until January) –The Holidays.

I’ve got a question for you and I’m betting I know the answer: [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: , , , , , ,

Weigh More, Smaller Jeans Size

November 14, 2011 By

So I posted this picture last week on the facebook fanpage

look and feel leaner with Sacramento's Booty Boot Camp

 

 

 

 

 

As you can see it shows a lady that went from 127lbs to 136lbs and is clearly smaller, tighter and more defined.

Since you’re a reader of this blog I’ll assume you know the “how” but do you know the “why”?

 

Well let me go over both briefly and simply. [Read more…]

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

“…If it’s All The Same, I’ll Have A Snickers Thank You”

October 19, 2011 By

Things have been crazy at the BBC HQ. Last Saturday we had 18 ladies start the 21k challenge. I’ll keep you posted on how they do.

This challenge is a little different from the programs I usually do because instead of giving them done-for-you menus, the ladies each have their own calorie intake goal and are making their own food choices, making sure to note their portions and record everything. Since I don’t believe in starving yourself (all it does is make you lose muscle, not fat) most of the ladies have gotten a number far higher than any other “diet” that they’ve done in the past. I think a few were quite happy about that “huge” number of calories they could eat and had visions of Starbucks lattes, snack size bags of chips and other “goodies” they could now afford to have in their daily life.

Well when I slightly balked at the suggestion a particular client had that she could still eat her McDonalds in the morning, her SB skinny frappe in the afternoon and have her serving of ice cream every night and still stay within her calorie goal for the day. She asked me: “Well why not? As long as I stay in my calorie range, why can’t I eat whatever I want?” [Read more…]

Filed Under: Mental Health, Mindset, Nutrition, Weight Loss Tagged With: , , , , , , ,

Let’s Break It Down To The Basics

October 5, 2011 By

When you first start off on your mission to drop some L-B’s the most impacting factor is the calorie deficit you create. You need to burn more than you take in.

Side note: In the beginning it really is that simple. As you progress, lose more weight, get leaner and more fit, sometimes more manipulation is needed but for the sake of this post, let’s just talk about you being a beginner or intermediate exerciser.Learn to eat right at Sacramento's Booty Boot Camp [Read more…]

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