Is Your Baby Belly Killing You?

October 24, 2008 By

 

If you have been reading my blog for a while you know that I offer fat loss and exercise tips to help you look and feel your best.

But you know, I never want you to forget that this is about more than just getting a awesome booty.

If you are carrying around excess fat, you could be putting your health and life at risk. Especially if a lot of that excess fat is around your waistline.

Medical professional now tell us that the size of your waist is a very valid predictor of your risk of heart disease.

I have a quick test I want you to do to see if you need to be putting a little more into your fat loss efforts.

Take your height in inches -example a 5′ 4" lady is 64"

Measure your waist around your belly button (not the smallest part), with a tape measure.

If your waist size is more than half of your height, then you may be at risk for heart disease.

So for example, our 64" lady should have a waist circumference of no more than 32".

Anything higher and she could be at a higher risk of heart disease.

Now you take a moment and do this on yourself…….

What do you come up with?

If your results are a little scary for you it’s time to take action. If you came out ok, try to keep it that way.

Either way you’ll need to take action.

I have a few suggestions for you.

Let me know how I can help you.

Sarai D. Jones

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

The Secret To Weight Loss Success

October 23, 2008 By

 

How many of you own 4 or more weight loss or exercise books?

Who has 5, 6 or more?

Why do you have so many?

Are you looking for the one ultimate nutrition strategy or exercise program that is going to really help you do it this time?

So here’s the part where you probably expect me to tell you that I’ve got it. That my Booty Bootcamp program is the magic bullet you’ve been looking for.

I’m not going to do that today.

Sure, I do think my workout and nutrition system is one of the best out there, but do you want to know the real reason most people fail at their weight loss attempts?

The list could actually take up a months worth of blog post but let me tell you just a couple:

1. They are looking for a short-term quick-fix solution – They go into it thinking about losing 10lbs asap so they can go to their class reunion looking better. They are not focused on making PERMANENT changes to their lifestyle that will not only help them reach their goal now, but will keep the unwanted fat from returning.

2. (And I think this is the biggest culprit) Lack of consistency – Here is the complete honest truth, almost any weight loss and exercise program will give you some measure of results. Yes the better the program, the better and quicker the results. But for all intents and purposes if you pick a plan and then stick to it day in and day out. Giving it 100% effort, you will get some results.

The problem most women have however is that they will do good for a few days, even a few weeks and then life happens and they allow themselves to become distracted from their weight loss goals.

One of the most compelling reasons I can give you to seek the help of a fitness professional is the accountability a good fitness professional will hold you to.

The ladies in my Booty bootcamp program know that when they don’t show up I call, text or email them to check on them and give them that little tap on the conscious that they may need to stay focused. If they start to miss too often, I call them on it and help them re-focus.

Sure maybe it’s cheaper to get a book, read a magazine or check a website out for weight loss tips, but is it really cheaper if you don’t actually use it?

If you are in the Sacramento or Livermore Ca areas and you’d like some help with that, get in touch with me.

I’m always here to help

Sarai D. Jones

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

It’s Just a Number

October 16, 2008 By

 

As women we tend to spend so much time worrying about getting the number on the scale to drop that it’s easy to get discouraged when your weight loss slows for a time.

Many times we get down on ourselves simply because something as trivial as a number tells us we’re out of shape. Some women look and feel fantastic in every respect, but if the number on the scale doesn’t match expectations, they’re miserable and may even give up on their program.

That doesn’t make sense.

While the scale can be good for giving you a general idea of your health, the numbers on the scale can be the most discouraging and frustrating part of a fat loss program.

Your weight fluctuates constantly every day and you may not even know or understand why. Some of the most common are:

  • Time of day
  • temperature
  • the day’s activities
  • water level

all can skew the numbers one way or the other. In reality, you could be getting discouraged over something that’s not really accurate

Also remember when you workout hard and eat right your body gains muscle while losing fat -this isn’t shown by the number on the scale.

It’s shown by:

  • inches lost
  • in the way your clothes fit better than ever
  • performance -how much more fit you are now than at the start
  • in how you look and feel amazing
  • all the compliments you receive!

Stay focused on the important things; being healthier and feeling amazing. The rest will fall into place. Promise.

I’m here for you

Sarai Jones

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

Daily Activities For Weight Loss

October 14, 2008 By

 

Let’s talk briefly about exercise vs. activities.

Walking your dog-activity

Going for a 30 minute run-walk session – exercise

Painting, pulling weeds and general home improvement-activity (yes, even if you sweat and you are sore)

Booty Bootcamp class -exercise 🙂 of course

Parking as far away from the door as possible when shopping – activity (ok, maybe incidental exercise)

Doing 20 minutes of circuit work at the gym or in your living room (my personal gym) -exercise

Can you see a difference?

There are times when my ladies experience a plateau. I always ask them what they are doing on their "off" days from boot camp. Usually I get answers like going for a walk, walking around at a fair, working on their house, etc.

I know these activities may leave you a little fatigued and maybe even sore but they are not enough of a stress on your body to make it change.

When you are tying to remove excess fat off of your body you must give your body a reason to let go of the unwanted pounds.

If you go outside and run for 2 minutes and walk for 2 minutes for a total of 30 minutes do you think your body might have a reason to let go of some L-B’s so you can handle it next time?

If you spend all day Saturday painting your family room do you think your body will rev up to get in shape for the next marathon painting session?

The activities I mentioned earlier will cause you to burn more calories than siting on your couch or in front of your computer. And in the overall scheme of things, the more active you are the better.

But please do not buy into a false sense of accomplishment that because you parked at the far end of the parking lot or you took the stairs to the 3rd floor you got your exercise in for the day. Good for you for getting those extra calories burners in, really, I mean that. Keep it up.

But to make big dents in you excess fat and to truly progress to your goal, you must have a focused plan to get you there.

If you need some help with that I have a suggestion or two.

You know I just want to help you. I’m always here.

Sarai Jones

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

Why Aren’t You Motivated?

October 13, 2008 By

 

A good dose of motivation can change your life almost overnight.

The best part of my job is seeing my female clients achieve amazing results. Whether they drop a
few sizes, lose the baby weight, get off their blood pressure meds, or shrink their waist the excitement is always contagious.

There really isn’t a clear way to describe the euphoria that settles in once you’ve realized your
fitness goal. You have to experience it.

Though each successful client is unique with different goals one element unites them.

They are all highly motivated.

You see, I am in a unique position. I know how to get you (or anyone else who starts with my Booty Bootcamp) into great shape. I can coach you through a 50 pound weight loss. I can guide you to a healthier body. I can even train you into a toned athlete.

But there is one catch.

You’ll need to be motivated.

See, saying that you want to get into great shape isn’t enough. You need motivation-and that’s just half of the equation. The other part (and the most important) is ACTION.

Nothing happens until you take action.

You can want it, think about it, mull it over, ponder it, plan it, and then re-plan it. But nothing happens until you take action.

While I may not know your story-it’s probably safe to assume that you are dissatisfied with your body and know that you can improve your fitness level. You want to look better, to have more energy, to experience fewer aches and pains, and to enjoy sweet satisfaction as you achieve your goals once and for all.

I know that all of my successful clients were once in your shoes. They wanted to change their bodies. They felt urgency. And then they did what most fail to do. They took action and contacted me.

But there is more to it than that. They then committed to a program, put in the exercise,stuck to their diet and met their goals. There’s nothing more gratifying than getting back into those skinny jeans that now sit in the back of your closet.

Those that take massive action get massive rewards. And those that simply talk about losing weight will continue to put weight on, pound after pound. I hate to put that way, but it’s the truth.

So what do you want?

To drop 20 pounds

To feel younger

To look better in your birthday suit

How bad do you want it? How much motivation do you have? Enough to take MASSIVE ACTION?

The rewards are great IF you do.

I am always here to help

Sarai Jones

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

The Art of Eating Mindfully

October 9, 2008 By

 

Are you eating right now?

Do you ever find yourself snacking away without paying attention to how much you’re eating?

Maybe you’re focused on a movie or the ball game or a great super informative blog :). This is a
sure-fire way to gain weight.

When your goal is to drop pounds it is important
to practice the art of eating mindfully.

This means that when you eat you should
stay tuned in to your level of satiety so that at the first sign of fullness you
will stop.

It a simple habit to get into, but start paying attention today to how many times you ate without REALLY being aware of the taste, smells and textures of your food.

If you could have 2oz of chocolate that you are truly present for and fully enjoy vs popping piece after piece of chocolate goodies into your mouth just think about how much weight you could lose.

Fitness is a journey of many steps. Make conscious eating your next step.

Being conscious also applies to your workouts. Can you sleep walk through your current routine?

Let me wake you up

Booty Bootcamp

Sarai Jones

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

Emotion Creates Motion

October 5, 2008 By

 

Can you remember a time when you felt completely discouraged with your body?

It’s easy to beat yourself up when the body that you have is miles from the one you want.

When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor.

You may have heard the expression ’emotion creates motion’.

This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.

Need help taking the next step?

email me today!

I’m here to help.

Sarai Jones

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

Small changes make a big difference

October 1, 2008 By

 

How many times have you told yourself that you need to lose weight?

I’m not talking about a couple pounds either – I’m talking about 20 or more pounds of extra fat that you’d like to see disappear.

Maybe you are even considering signing up for personal training in the Livermore or Elk Grove area.

I’ve come to notice a trend. Most people psyche themselves out before they ever start losing the weight. It’s as if the enormity of their goal simply puts them into shut down mode, and they give up on the idea entirely.

Has this ever happened to you? You try out a diet or exercise plan for a week or so, and then you get frustrated when your body looks the same as before. So you give up.

Weight loss isn’t a speedy thing. It takes time to gain weight – many people put on weight for years and then expect to lose it in a few weeks or months. It doesn’t work that way.

So instead of pressuring yourself into losing 50 pounds in two months, how about sticking with a realistic, proven way for long term weight loss: Small changes to your lifestyle over time will make the difference.

In practical terms, make it your goal to drop one pound a week.

Now, this may not seem like that much, but if you did this consistently for one year it would result in 50 lbs lost. All it takes are small changes in your daily lifestyle. Let’s break the process down…

How to shed a pound a week: Burn 3500 extra calories.

It really is that simple. Try the following three steps:

  1. Record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. You need to burn an additional 3500 calories on top of your normal weekly exercise. If you don’t currently exercise, then this step is really easy for you, a simple blank page will do.
  2. Record your normal weekly food intake – this may be hard to do honestly, but remember that you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day. In your quest for dropping inches you shouldn’t exceed your normal daily caloric intake – you should, rather, work at slowly decreasing that number. Remember, we are going for a 3500 calorie deficit each week – this can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).
  3. Chart the difference – now that you know your starting point for both calorie exertion and calorie intake it is time to turn the tables in your favor. Take every opportunity to exert more calories by increasing your physical activity, and to decrease your calorie consumption by eating fewer calories and by making healthier selections. Record your progress in a notebook and refer back to it often. You will be surprised how encouraging it is to see your progress written down on paper.

Remember, if you burn up 500 calories a day you will drop a pound in a week.

Here are some practical ways to lose calories:

If you normally…
Do this instead…

Drink regular soda pop
Drink water or diet soda pop (160 calories lost)

Eat a snack from a vending machine
Enjoy an apple (180 calories lost)

Hit the snooze button in the AM
Jog for 30 minutes before work (150 calories lost)

Skip your workout
See me for an invigorating workout (changes your life!)

Weight loss doesn’t have to be allusive. Make small changes each and every day toward a healthier, fitter you. Remember that small changes make a big difference.

I’m always here to help –

Sarai Jones
email me today!

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

Pre-New Years Resolutions

September 28, 2008 By

 

Wanna be a rebel?

Why follow the masses and wait until January 1 2009 to start working off the excess fat you are desperate to get rid of?

With just about 14 weeks left until the new year you can make a real dent in your weight loss goals if not reach them entirely!

Imagine going into the new year being able to focus on something else other than your body for once.

Aren’t you tired of that yet?

There are only 3 sessions left this year of Booty Boot Camp.

That’s 12 weeks of expert fitness instruction and focused nutrtitional guidance.

We are excited to be bringing you lots of great new programs to make Booty Boot Camp even better including:

  • Step-by-step meal-by-meal weekly menus and grocery lists
  • one-on-one personal training along with boot camp
  • Personalized workouts for your "off" days or when you are traveling
  • And lots more!

Log onto http://www.getfitwithsarai.com/boot-camps-for-women.html to check out the new packages and check the next session start dates.

I’m always here to help

Sarai Jones

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

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: , , , , , , ,
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