Exercise and Fitness

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.

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:

Why You’ve Plateaued (Your Nutrition)

February 1, 2011 By 4Admin01

So you’re resting enough and you don’t have a care in the world 🙂 but you’re still not losing weight. (see the last blog post to get up to speed if you missed it)

If I was a betting woman (I don’t gamble, that’s throwing away perfectly good shopping money) I’d say it’s because of one of two other things-your nutrition or your workouts.

Let’s talk about your nutrition today.

Nutrition is off in some way (eating too much, not enough, too much sugar, not a balanced ratio of macro nutrients)

I don’t believe in being a total calorie hard nose ‘cause frankly counting calories can be a drag. But you do need to be aware of how many- ish calories you need to take in and how many-ish you actually are taking in. For instance if you know that you need to be in the 1800-2,000 range and that on average you take in about 1,925. As long as you hit somewhere in that range daily there’s no need to know your number to an exact T…….except for if the scale is no longer budging. The it’s time to get down to the facts and figure out EXACTLY what you are doing.

Why You’ve Plateaued (external factors)

January 30, 2011 By 4Admin01

Last week we talked a little about hitting that wall where nothing you do seems to make the scale budge in the direction you want it to. I listed some of the most common reasons why you may have hit this thing called a plateau, and how to identify if you actually have in fact hit a true plateau. If you need to come up to speed you can read that here: Are You Stuck At Your Weight?

Ok, so now that you know what and why, let’s get to the ‘what to do about it’ part:

First, you need to look at that list and determine which one(s) apply to you. Today let’s talk about external factors in a plateau. That means things that you can’t always seemingly control (notice the word seemingly).

What Is A Plateau and Why Did I Hit One?

January 25, 2011 By 4Admin01

One of the biggest frustrations I hear from you all through email or when you come in for your body diagnostic at my studio is that you feel like your weight loss progress has just come to a screeching halt. Just last week I had at least 3 women come in and tell me how all on their own they had lost 25lbs, 30lbs, one woman had even lost 50lbs. But each and every one of them could not seem to get one more pound to budge. Can you relate?

This is called a plateau and it’s the #1 reason that women fail at weight loss once they get past all the initial danger spots. Women who have gone for weeks, even months faithfully getting their workouts in, saying no to diet temptations and have thrilled at seeing it all pay off, suddenly stop doing it all and soon enough they find the weight creeping back on one sneaky pound at a time.

Can you relate?

Well I’m going to tell you exactly what a plateau is, why you’ve hit it, and what you can do about it.

This is gonna help you avoid a LOT of frustration. I’m also going to tell you how to avoid a plateau if you haven’t hit one yet.

Perseverance, Not Perfection Is the Key

January 18, 2011 By 4Admin01

Here it is the 3^rd Monday of the new year already. Let’s take a minute to talk about your fitness goals for the new year, have you taken one step forward and two steps back, or two steps forward and one step back? (I’ll give you a sec to read that again…..)

Hopefully you said the latter cause that would mean that despite hitting a few roadblocks you are on your way to fulfilling your new fitness goals and can actually feel that you’re beginning to make a difference.

Even if you’ve only managed to stick to your new eating plan for 2 weeks then you had a “bad week”, or if you’ve already missed a week of workouts, get right back on track and take some steps forward. As you string success after success together you’ll find that you take more like 3 steps forward, one back. Then 5 steps forward, one back. You’re not going to get to the point where you never have a slip up because we are imperfect humans and it happens to the best of us. But continue to strive to do your best and before you know it, success will become a habit that you are eager to stick to again and again.

Here are some of my favorite quotes on the subject of perseverance:

The Storm Is Coming

November 22, 2010 By 4Admin01

It’s here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate:
Weight Gain season starts now and runs straight through New Year’s.
The next month and a half will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.
Why do I bring this up now and not mid way through December? Quite frankly now is the time for you to plan for the weeks ahead. Once the whirlwind of activities and obligations begins, you’ll be too caught up to put a plan into action.
So in this moment of clarity, this calm before the storm, let’s outline a plan that will save you from unwanted holiday pounds.

I’ve highlighted two simple steps that could make the difference from squeezing into your little black dress to slipping into it easily.

3 More Reasons People Fail

October 15, 2010 By 4Admin01

Yesterday I shared 5 reasons that people fail in any goal and specifically weight loss.
I originally planned on listing just the 5 reasons I gave you yesterday but there are three more that I think are probably the most important so I couldn’t leave them out and let you miss out on the “aha” moment I’m positive you’ll have after reading them.

The Top 5 Reasons People Fail

October 14, 2010 By 4Admin01

Recently I was at a business mastermind in Las Vegas and we got into a discussion about why people fail. The discussion was geared toward business and we ended up with a list of 10 reasons people fail. As we were creating the list, it really struck me how many of the reasons applied to all areas of our life, even weight loss and fitness.

Here are the top 5 from our list that I believe apply to fitness: [Read more…]

Filed Under: Exercise and Fitness, Fat loss Tagged With: boot camp, bootcamp, elk grove, exercise, personal, personal trainer, personal training

Can You Eat Too Much Of A Good Thing?

August 28, 2010 By 4Admin01

Me and about 15 of my most awesome fitness boot camp clients ran a

half-marathon through the Santa Cruz Mountains this past Sunday. We ran

uphill BOTH ways, had to keep our footing over some pretty treacherous cliffs,

ran through creeks, practically crawled under trees, jumped over logs and,

unfortunately, a couple of ladies got stung by hornets before the last 2 miles

were re-routed. It sounds like a horror story but it was actually an incredible

experience. I already can’t wait to do it again next year.

But as we were “carbing up” on Saturday night (yeah, yeah, that’s what that

was all about I swear!) and I was piling my plate high with food in preparation

for the event Sunday. I got to thinking about how easy it is to develop a

distorted view of how much of everything we should be eating and what we

actually are eating, even healthy stuff.

I have this quiz that I give to new members of my Boot Camp program about

portions. I think it might be eye opening for you to take it and see how well

your eyeball “scale” is calibrated.

I posted it below. It’s a fun, quick quiz. Take it and see where you stand on

your portion knowledge. [Read more…]

Filed Under: Exercise and Fitness, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, elk grove, fitness, Healthy diet, personal trainer