Friday Dose Of Reality

October 31, 2008 By

 

Hi all,

I wanted to take a moment to give you a quick Friday tip:

Be safe this weekend. Enjoy your candy in moderation this weekend.
Remember you
cannot outwork a poor diet.
End of story.
No matter how much of a sweat you
worked up this week.

No matter how sore you are, going overboard on the treats
or alcohol this weekend puts you right back at square one.

Decide not to do that.

Decide to take one step closer to your goal.

Decide to finally be different than what you have been, day after
day, month after month and year after year.

It’s time ladies.

I know you can do it!

Stay focused

I’m always here to help

Sarai Jones

Filed Under: Fat loss, Nutrition Tagged With: ,

Eat Please!

October 29, 2008 By

 

I know this makes sense to you.

I know this seems like the most logical, fail proof way to lose weight, but you have to leave this weight loss tactic alone………

Starving yourself.

It doesn’t work.

Even though it sounds like it should work (the whole not eating thing) when you starve yourself you are actually working against the very thing you are trying to do.

How is that?

When you starve yourself your body releases fewer fat-releasing and fat burning enzymes. Those are the ones that release the fat from where it is stored on your body and actually burn the fat for energy.

So the less of these enzymes the less fat you burn.

Not your plan right?

You don’t just stop eating and suddenly the fat disappears.

Proper nutrition that gives your body what it need to function properly is actually the most efficient way to burn fat fast!

I know it seems hard to let go of the not eating thing, but really, you gotta eat.

I can help you with that if you need some direction. Contact me.

Sarai D. Jones

Filed Under: Fat loss, Nutrition Tagged With: , , , , ,

Quick Tip For Eating Out

October 28, 2008 By

 

We’re getting to that busy time of year where a lot of will be grabbing meals on the go.

As my bootcamp ladies know, I encourage you to keep a cooler with you at all times packed with the healthy foods you need to keep you on track toward your fitness goals.

However, there may be times when this is not possible ( I think these times are actually a lot less than most people fool themselves in to believing).

When you must eat out follow this simple tip:

Avoid these 3 food categories:

Deep fried foods -try grilled and broiled meats and vegetables

Refined starchy food -French fries, rice, pasta

Any sodas, juices, or other sugary foods -Drink water


    This eliminates the major food sources that do the most damage to you fat loss and fitness efforts.

    Sure the people you are eating with may give you a hard time for not "enjoying" yourself. But misery loves company.

    You know these are the steps you need to take to reach your goals.

    Stay focused!

    Sarai D. Jones

    Filed Under: Nutrition Tagged With: , , , ,

    One Step Closer

    October 27, 2008 By

     

    With each passing day and with each choice you make you are either getting closer to or further from your goals.

    Very philosophical right?

    On the surface I’m sure we all feel like we get this.

    But do you really get it?

    In the past I have found that most people don’t make much, if any progress toward achieving their fat loss and fitness goals.

    People often stay stuck right where they are, over whelmed by the seemingly enormous task of getting fit.

    If you feel like this is you, it’s time to break down the process of losing weight and getting fit and turn the experience into small steps you can take daily.

    See, that’s how it really works. There isn’t a magic workout that you can do for one week and expect it to get you in the best shape of your life.

    There is no perfect 7 day diet that will leave you looking like a movie star after following it for a short time.

    You’re going to finally acheive your fitness and fat loss goals by moving closer every day with a series of choices and actions:

    Make the time to work out – skip your workout.

    Eat the cookie – leave it on the plate.

    So, if you’re willing to do the work – dedicate 45-60 minutes a day to working toward your goals whether that be time spent doing a good workout or prepping your healthy food choices for the next day.

    Each and every step counts!

    Before long some of your goals will be realities.

    Sarai D. Jones

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

    Weight-Loss In A Pill?

    October 26, 2008 By

     

    Let’s be honest for a moment. You’ve seen the advertisements for weight loss pills-you know the ones with those amazing before and after pictures-and you’ve wondered to yourself…do they work?

    Diet pills are everywhere, most of the "fitness" magazines you buy are nothing more than a few articles mixed in with the supplement ads.

    You probably know someone who is dabbling with diet pills or maybe you’ve tried them yourself. Have you ever wondered how they work?

    Weight loss pills can be broken down into 3 basic categories:

    1. Appetite Suppressants: These work just like it sounds. The appetite-regulating region of your brain (the hypothalamus) is tricked by blockage of the re-uptake of serotonin and norepinephrine. As a result you feel like you’ve just eaten a big meal, so you’re less likely to overeat.
    2. Stimulants: These types of weight loss pills used to contain a combination of ephedra and caffeine to raise energy expenditure (thermogenesis) while also reducing appetite. You’re probably aware that these pills were proven in some cases to be deadly, so ephedra was taken off the market. Stimulant pills now contain other ephedra-like substances, vitamins and caffeine. The idea is to increase energy and boost metabolism.
    3. Fat Blockers: These pills inhibit the action of the enzyme lipase, which is responsible for breaking down fat during the digestion process. The goal is to prevent a percentage of the fat you’ve eaten from being absorbed into your system.

    So we return to our burning question. Do the pills work? Here’s what the diet pill companies say:

    • "You’ll lose 30lbs in 30 days"
    • "Achieve rapid weight loss results"
    • "Burn calories and fat 24 hours a day"
    • "Fights fat and delivers rapid weight loss"

    Those claims are amazing…too bad they are just that-claims. It’s so tempting to imagine that those benefits could be gained just by swallowing a pill. Tempting enough to make diet pills a multibillion dollar a year industry. Hmmm, makes you wonder that if that many diet pills have been taken then why don’t we all look like swim suit models yet?

    While diet pills showcase a few star subjects, none of whom live on your block, the world is full of real people who have lost weight and improved their lives with exercise and healthy eating. Check out these proven benefits of exercise:

    • Increased Weight Loss
    • Strengthens Heart and Lungs
    • Improved Sleep Pattern
    • Increased Strength
    • Improved Coordination
    • Raised Self Esteem
    • Renewed Confidence
    • Feel Good Endorphins
    • Feel Younger Than Ever
    • Improved Mood

    A pill may slightly increase your metabolic rate for a time or may suppress your appetite, and you may lose a few pounds. However, a pill alone cannot produce serious or permanent weight loss. A pill cannot deliver the same results as healthy nutrition and regular exercise.

    And weight loss pills have been known to give the following side effects:

    • Raised blood pressure
    • Increased risk of heart attack
    • Cramping, gas and diarrhea
    • Constipation
    • Headaches
    • Dry Mouth
    • Insomnia

    The bottom line is that true weight loss can’t be achieved by a pill.

    If you really want to lose weight, if you’re looking for long term health benefits then look no farther than your sneakers. That’s right, lace them up and go for a jog. Then schedule a time to meet with me.

    Together we will turn you into a walking talking billboard for the benefits of exercise.

    I’m here for you

    Sarai D. Jones

    Get Fit With Sarai

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

    Sugar Addict Rehab

    October 25, 2008 By

     

    Do you feel like you are constantly craving sweets?

    At this time of year especially when sweet treats are everywhere it can seem like you are always waiting for the next hit of sugar.

    There isn’t a single cure-all to this problem, but in general, the less sweets you eat, the less you’ll crave them.

    Here are a couple of quick tips to help get you there:

    · Try to find a substitute– Are you craving a quick afternoon pick-me up? It might be helpful to have something else there and ready to fight off those cravings. Try to stick with things that are naturally sweet instead of those with added sugars.

    · Wait out the craving– most cravings will only last a few minutes. Try to keep yourself busy with something else for about 10 minutes. Most likely you’ll forget all about the candy at the front desk.

    · Practice delayed gratification– Instead of telling your self you can never have that treat you are craving, tell yourself you can have it in a few hours, every time your time comes up, try to push it out another few hours or even to the next day. Several years ago I delayed myself all the way to a big weight loss. Every time you achieve a goal give yourself a small reward. If you are going by the hours give yourself .50 cents. If you are going to wait a day or two, give yourself a $1 each day. At the end of the month take the cash and treat yourself to a non-food reward.

    · Don’t set your self up to fail- If you know the vending machine calls to you daily, don’t keep singles or change around. Pay at the pump for your gas and avoid going inside where you will be tempted by all the unhealthy treats and never ever go shopping hungry. You’ll spend way too much money and you’ll end up with a few irresistible treats in your home.

    I know it may seem impossible to do, but you can conquer your sugar habit, but you will need to give it time and real effort.

    Once you do you’ll probably lose weight and feel more energetic too.

    I’m always here to help

    Sarai Jones

    Filed Under: Fat loss, Nutrition 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: , , , , , , ,

    Delicious Dinner Idea

    October 4, 2008 By

     

    You can never have too many ideas for a healthy meal.

    Check this one out.

    Enjoy!

    Curried Chicken and Veggies

    This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
    Servings: 2

    Here’s what you need…

    • 5 oz boneless raw chicken breast, diced
    • 1/4 cup chicken broth
    • 4 teaspoons cornstarch
    • 5 cups raw mushrooms, sliced
    • 4 teaspoons olive oil
    • 2 cups red bell pepper, chopped
    • 2 cups China peas
    • 1 cup plain lowfat yogurt
    • 2 teaspoons curry powder
    1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
    2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
    3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

    Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.


    Check out my website for more great recipes

    Filed Under: Nutrition, Recipes 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: , , , , ,
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