Fat loss – Page 5

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.

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.

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:

Survive Game Day and Still Have Fun (recipes)

February 4, 2011 By 4Admin01

This Sunday millions will be watching the “Big Game”. Even if you’re not an actual football fan the game day festivities are a lot of fun, but they can also wreak havoc on your diet.

One of the best things you can do to stay on track is take some healthy delicious eats with you to the party you’re going to or to lay out a few healthy options to munch on if you’re the host.

Here are some recipes to get you started, and trust me, no one will know it’s diet food.

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).

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.

The Chicken And Rice Diet

November 16, 2010 By 4Admin01

I hope you enjoyed my article yesterday on the best way to keep dieting simple. It really isn’t as complicated as we tend to make it. In fact my husband swears by his “Chicken and Rice” diet. When he really wants to get lean and “get on it” he eats, [Read more…]

Filed Under: Fat loss, Weight Loss Tagged With: boot camp, bootcamp, diet, elk grove, elk grove boot camp, Healthy diet, holiday fat loss tips, holiday weight gain, personal, personal trainer, trainer

Can I Have That Pumpkin Spice Latte or What?

November 4, 2010 By 4Admin01

I’m a realist. I know that you should probably avoid sugary coffees, teas and chocolates if you’re trying to be lean and fit into those skinny jeans, BUT, come on, it’s gonna happen, at some point you’re going to run into the mall during a pouring rain this winter and run smack dab into the “corner coffee shop” and be tempted to have one of their limited time seasonal drinks.

Now if you’re really serious about reaching your skinny jeans (skinny arms or whatever your “problem spot “is) goal then you need to think ahead and have a plan. One of my clients asked for my help in making a plan. Check out our email exchange below and take some tips away from it:

Initial email:

“Hi Sarai,

I am being very tempted with coffee drinks as they all came out now that the holiday season is starting. I have not bought any and fear I will start drinking them. Knowing how many calories are in them helps. I’d prefer not to exercise more to work it off. BUT as the holidays near and I am out it is difficult. Any ideas? During holidays from SB I tend to drink pumpkin spiced latte, white mocha, hot chocolate or apple cider”.

Alecia

[Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, diet, elk grove, holiday fitness, personal, personal trainer

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.