Mindset – Page 5

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

October 19, 2011 By 4Admin01

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: bootcamp, bootcamp-elk-grove, Fat Loss, fitness, personal trainer, Personal training Elk Grove, Sacramento, weight loss

Do You Wanna Be “That Girl”?

October 3, 2011 By 4Admin01

Today I want to talk you about greatness. I don’t mean change the world greatness. I mean personal greatness. I know that sounds lofty but hear me out. I saw this picture and quote on Facebook (see below) last week and it got me to thinkin…..

I have several clients that have been with Booty Boot Camp for 1 year, a few just made 2 years and a few more still are coming up on 3 years. If you watch them in class they’re kinda awesome. They’re working hard but they’re fast, use more weight and have impeccable form. Most of them also have run several half-marathons, too-many to count 5 and 10k’s, some have done triathlons and even full marathons. These are regular women, most are moms, work full-time, have spouses. The younger ones are building their careers and starting their families. They’re just like you basically.

When new ladies come in to try out BBC they often notice these dynamos and will ask “did they come in fit?” “Have they always been small?” “Maybe this is too much for me….” [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, exercises, healthy habits, motivation, personal trainer, Sacramento

How Quickly This Happens

September 28, 2011 By 4Admin01

I survived! Lol, (of course I did. I’m silly). Thanks for all the emails and texts last Wednesday before my lumbar puncture (aka: spinal tap) it helped a lot. In the end it was pretty uneventful. Mild discomfort and a slight headache but it was more my mind freaking me out than anything else. The Doctor was actually a workout enthusiast too so while my spinal fluid dripped outta me, we talked about working out. He was telling me about deadlifts and Squat cleans and I was like yeah, yeah, cool…..is it done? lol He was trying to distract me I know. It didn’t work but I appreciated the effort. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: boot camp, bootcamp-elk-grove, motivation, personal_training, Sacramento

NO EXCUSES!

August 28, 2011 By 4Admin01

Moment of truth time…….you’ve been doing it for a while now, probably longer than you realize. Again and again, you come up with a reason why you’re going to start TOMORROW.

Before you know it, you wake up one morning and you’re 5 lbs, 10 lbs, or 15 lbs heavier than you were a few months ago!

Enough is enough. Now is the time to stop making excuses, to stop putting your fitness on hold, and to start working out and eating to support your goals. Period. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: boot camp, boot camp elk grove, motivation, personal trainer, Sacramento

My New Favorite Word

August 3, 2011 By 4Admin01

One thing I hope you’ve all learned from my blog and emails is that even though fitness is my career, I’m just a regular woman like all of you. I mean we all have different things that fill our days and stress us out at times but we all have them –busy days and stressful situations. Just like you; first thing when my eyes open in the morning, the laundry list of the 10 hours worth of things that I need to accomplish in 3 hours starts running through my head. Sometimes laundry is actually on that list, boooo!

But just like you (and maybe a little more so) I also know that one of the most important things on that list is my own workouts. And just like you, my first thought is often: “I don’t have time for that! I’ll squeeze it in later”. [Read more…]

Filed Under: Mental Health, Mindset, Weight Loss Tagged With: Fat Loss, fitness, healthy habits, motivation, personal_training, Sacramento Boot Camp, weight loss

Mojo Retention Tool –Stay Motivated, Lose Weight

June 16, 2011 By 4Admin01

Hey there, have you ever been looking at a magazine (like inStyle, Oxygen, Shape, etc.)or been watching a movie or video and got a tingle of motivation to go for a run, clean up your diet or get in a kick booty workout? You may not have even been trying to get motivated, but something just sparks you without your even trying and bam! you are ready to GET IT DONE!

I love that feeling. And while it does happen on it’s own sometimes, it is actually one of the major tools I use to stay motivated. It’s also one of the first things I ask new clients to do; find something to get you motivated when you need a little push.

You see, day one of a new eating plan or exercise program is always exciting. You’re pumped, motivated, focused….. that can last from as short as a few days for some to as long as a few weeks for others. But at some point, no matter how determined you are, you hit a patch where you lose your motivation a bit (or maybe totally). It happens and you need to have some tools to help snap you back into go-get it mode.

Here are some of my favorite pictures, they are all from a Nike campaign that not only motivates but makes you smile and feel good about being an actual, breathing, non-airbrushed woman :).

Have a look:

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, fitness, healthy habits, personal trainer, weight loss

This IS The Truth and There’s No Way Around It…

June 10, 2011 By 4Admin01

Before reading this any further, take a second and look down at your body. Hopefully you see lots of changes from your regular exercise program and have a few things to feel proud of. However, for most of us, there are still those nagging things that we’d like to address; a little extra belly fat left over. Maybe a little more thigh spread than we’d like. Perhaps you’ve lost a lot of weight but you still want/need to lose some more. Ok, have you identified some of your goals?

Here is the truth. I’ve tried it, tested it on me and hundreds of others. My friends have tried it, my colleagues all over the world have tried it. Every angle has been addressed, every method tested. And this one truth does not change…..

YOU CANNOT OUT-EXERCISE A BAD DIET

IF YOU WANT RESULTS, YOU HAVE TO HAVE A NUTRITON PLAN……AND STCK TO IT.

. (that means period)

15lbs In 3 Weeks –My True Story

May 10, 2011 By 4Admin01

If you are reading this and you are one of my clients then you know about a personal health struggle I dealt with last year into early this year. If you are not one of my clients, then let me sum it up for you in 2 sentences: I had the worst possible case of Valley Fever (a respiratory fungus infection) you can get, it spread throughout my body for over 18 months and caused all kinds of health problems. While I was going through all of this I was physically unable to work out AND due to some early misdiagnosis, I was under extreme mental distress because I thought I had been dealt a near death sentence.
I am happy to say, I was properly re-diagnosed, have been on medicine for 3 months now and am at about 90% of normal.
I’m telling you this because during all this, I’ll admit it…I put on some weight. I’m human. But now that I’m feeling pretty darn fantastic I have been on a mission to get back to my old self and my old body…. the body I had a couple of years ago before all this drama started. The body that actually fits the clothes that are in my closet (can you relate?). I am 100% determined and dedicated and I have lost 15lbs in the last 3 weeks. [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, bootcamp-elk-grove, elk grove, elk grove boot camp, Fat Loss, personal trainer, Personal training Elk Grove, weight loss

29 Simple Ways To Be Fit

April 15, 2011 By 4Admin01

Far too often fitness is presented as complicated and confusing.

Nothing could be farther from the truth.

Being fit comes from living the following simple everyday practices:

[Read more…]

Filed Under: Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, fitness, personal trainer, Sacramento, tips, weight loss

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?