blog – Page 15

Could This Be YOUR Problem?

April 11, 2011 By 4Admin01

Have you been working out with good intensity, regularity and under the guidance of a fitness professional for 30 days or more and you have not lost any weight or felt your clothes get looser?

If you say no to any one of those, first go address and remedy that. (I know a good fitness professional with a great program if you need a name ;D ).

If you said yes to all 3, then you my friend probably have a bit of an issue with food portions; sticking to them, knowing them and/or measuring them. You see in the end after all is said and done about manipulating time frames, rotating carbs and counting protein grams, it’s still about calories in and calories out.

If you’re like me, counting calories is kinda crazy-making and unless you eat 100% of your meals at home, it’s not always realistic or easy to count every calorie accurately which makes me crazier.

An easier way is to watch your portions. It’s pretty easy, you can do it with any meal, made by anyone and it works!

Look, you can work out until you drain every last drop of sweat out of your body but if you’re calories are too high, you won’t make progress. Take the time to look over these tips and start on them at your next snack or meal.

Don’t Be A Crab!

April 7, 2011 By 4Admin01

Yesterday I talked a little about seeking out positive peer pressure especially when you embark on a fitness or weight loss goal. Each and every one of us will excel at our endeavors if we have someone in our corner to support us or to coach us (both is best).

Each one of us needs a “team” AND each one of us will be called on at some point to BE the team for someone else.

But often times, without even realizing it, we can be crabs to those that have come to us for help.

But what is a crab? How do you identify crabs in your own life? And maybe more importantly, how do you make sure you are not being a crab?

[Read more…]

Filed Under: Mindset Tagged With: boot camp, bootcamp, elk grove, healthy habits, motivation, personal trainer

Don’t Keep It A Secret

April 6, 2011 By 4Admin01

Can you guess what this is: All of the top athletes have one. Most successful business people have several. And chances are you’ve been one.

What is it?

A coach, mentor, cheerleader or even a teammate.

But what you may not realize is that having someone in your corner in the role of coach or partner (having both is the magic combination) is one of the KEY elements to your success at weight loss. It’s a fact, people perform better when they are with others or others are counting on them to come through on what they say they will do.

[Read more…]

Filed Under: Exercise and Fitness

Making Time to Exercise

March 28, 2011 By 4Admin01

The number one reason why people don’t exercise is that they don’t have time.

At least that’s what they tell themselves.

I know we are all busy. Between getting to and from work, balancing responsibilities and having time for yourself, there’s little left over for workouts.

It’s so easy to say “Things are just really crazy right now. As soon as I finish “(insert current time eater), I’ll get back to working out.” Well you and I both know that every season, every month and every week has its own set of time grabbers. Be it graduation time, kids getting out of school, summer vacation and activities, kids going back to school, final exams, project deadlines, holidays, really the list goes on and on and on and on.

Let me just put it plainly, it’s not gonna get any easier. Life is not gonna magically slow down and give you an extra 45 minutes a day just so you can work out.

You have to decide whether getting in shape, losing stubborn fat and looking and feeling your absolute best WHILE you go through life’s hectic pace is more important to you than holding on to your excuses for why you don’t have time to work out.

Last week I talked about the importance of creating a vivid, so-real-you-can-touch-it image of you in your goal body. I hope you took the time to create this new you. It is so very important and I’ll be referencing it often.

Now, take that vivid image of the new you, hold it tightly in mind and use these tips to get off your putudy and get to getting, honey.

Eating Out This Weekend? Avoid This…

March 25, 2011 By 4Admin01

A couple of days ago I did a blog post about making most of your meals at home if you want optimal results fast.

But, I got several emails from some of you saying yeah, but it’s not realistic that I’m never going to eat out and I still want to lose weight so what should I do?

You are absolutely right.

And things actually have gotten easier for us calories watchers since restaurants are required to put the nutrition info next to every meal. I don’t know about you but I’ve been shocked at what I see more than a time or two. Most restaurants also feature a “light” menu now to make up for all their calorie secrets being outed but if you’re like me, that light menu can look a little drab when compared to the rest of the calorie loaded fare on the menu. So I’m going to give you 3 quick tips that you can use to transform a meal off of the regular menu into a flat abs supportive meal. Warning: not every meal is salvageable; you need to be ok with that :).

Here are 3 tips to keep in mind if you eat out this weekend:

Cook At Home, Lose More Weight

March 23, 2011 By 4Admin01

Did you know that 79% of all successful dieters cook most of their own meals at home (vs. eating out or buying pre-packaged food)

Even if you make every effort to order healthy when eating out, there is no guarantee that you are getting exactly what you think you’re getting. Something I always noticed is that scrambled egg whites always taste so much, so much more buttery in a restaurant than they do at home. So I began specifically asking them not to cook them in oil. And to tell you the truth, sometimes I can tell they follow my request and sometimes they don’t. It started to make me wonder how many other times this was happening and just what effect it was having on my weight loss goals at the time. Maybe you’ve had the same experience.

So here’s my point, controlling your food via making it yourself will make a HUGE difference in your results (and you’ll save money).

But, I know (believe me I know) how hard it is to try and make dinner every night, especially if you have children. You’re tired, you’re fresh outta new ideas, bored with everything you normally make and you’d rather just grab something on the run and sit down already and relax for crying out loud.

Well I have 3 things I want you to keep in mind, a couple of dinner suggestions and the recipe for what I am having for dinner tonight.

Keep these three things in mind: [Read more…]

Filed Under: Nutrition

5 Sneaky Strategies For Success

March 21, 2011 By 4Admin01

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

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

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

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

[Read more…]

Filed Under: Mindset

This pep talk is for you (Monday motivation)

March 14, 2011 By 4Admin01

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

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

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

3 No Exercise Required Flatter Belly Tips

March 11, 2011 By 4Admin01

It’s the start of the weekend and hopefully you’ve got a good one planned.

If you’ve got plans, I know you really want to look good when are out and about. I mean let’s be honest, that’s one of the main reasons you endeavor to live a healthy fit lifestyle right? But what can you do to look better tomorrow?

While I will never be the one to promote quick fixes and fad methods when it comes to your fitness and fat loss problems, there are a few legitimate reasons that your tummy may be bigger than you like and some action steps you can take to resolve the issue.

Now I’m not talking about fat loss here, I’m taking about other factors that bloat your belly and make you feel less confident in clothes.

Here are a few reasons you may be carrying around an extra inch or two and simple ways to nix those inches fast (yes, even as fast as tomorrow).

Fit Into Your Jeans In 5 Seconds Flat?

March 8, 2011 By 4Admin01

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

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

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

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

Could This Be YOUR Problem?

Don’t Be A Crab!

Don’t Keep It A Secret

Making Time to Exercise

Eating Out This Weekend? Avoid This…

Cook At Home, Lose More Weight

5 Sneaky Strategies For Success

This pep talk is for you (Monday motivation)

3 No Exercise Required Flatter Belly Tips

Fit Into Your Jeans In 5 Seconds Flat?

Get Instant Access To My Best Belly Blasting Workouts!

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