Valentine’s Day Fat Burning Tips

February 12, 2009 By

 

Valentine’s Day is almost here. And there’s a VERY good chance you have plans to eat out that night with your significant other.

And while I want you to have a great time, I do NOT want you to kiss your fat loss goals goodbye. Here are three quick Valentine’s Day Fat Burning Tips to help keep you on track.
1) Make sure you get a good workout in that day. Preferably strength training. It’ll have you blasting fat all day long.

2) Whatever you do, do NOT starve yourself all day long in anticipation of your big night out. That’s one of the worst things you can do.

3) If you’re having a chocolate craving – it is Valentine’s Day after all – you want to have some good dark chocolate on hand.
(Note: I recommend Prograde Cravers. See the bottom of this email as they are on sale this week!)

4) Start Valentine’s Day off with 2 large cups of water when you wake up. You also want to drink 1-2 cups before each meal as it will help you from consuming WAY to many calories.

Stay focused,
Sarai D. Jones

PS – Here are all the details on Prograde Nutrition’s 14% off Prograde Cravers sale:

Organic Dark Chocolate Prograde Cravers have no preservatives, only 180 calories and they come in three delicious flavors: peanut butter, almond butter and spirulina.

The even better news is they are on sale all this week for Valentine’s Day.
Here’s everything you need to know:
– Again, because it’s Valentine’s Day, the sale is 14% off all purcahses of Prograde Cravers
– When you checkout you will enter this coupon code to save the 14%: vday0909
– Shipping will take 3-5 days, so while I HIGHLY recommend you jump all over this sale, don’t purchase these as a gift expecting them to be their for Valentine’s Day itself. Buy them as a healthy gift for yourself or others.
– Sorry, Prograde Cravers are not available overseas
– The offer cannot be combined with others from Prograde and it ends this Saturday, February 14th at 11:59pm EST.
– Prograde Cravers are NOT available in stores anywhere. You can only find them online here: Prograde Cravers

Filed Under: Nutrition Tagged With: , , , , , , , , , , , , ,

Lessons I Learned From Oprah

February 2, 2009 By

 

February is the month that most people revert to their pre-New-Year’s-Resolution habits. Have you given up on your fitness goals yet?

"If you are looking for an excuse to fall off the wagon, the universe will provide one."

That was the lesson that Oprah shared in her recent confession about her ongoing struggle with weight. Oprah knows how it feels to fall off the fitness wagon; in the January issue of The Oprah Magazine she described her recent 40 pound weight gain.

Her testimony was filled with valuable insights for anyone else prone to relapse. There was a hidden cycle that I found in her story – one that exposes the process of falling off the wagon.

1) You Fall
Your fall off the wagon could take place in a single moment, or it could be the result of a drawn out process. Oprah described her fall as one that happened slowly as a result of health problems. These health problems became her reason for not exercising.

Illness, vacation, holidays, changes at work or any other change in your schedule are all things that’ll get you off the wagon. Once you’re off the real damage begins.

2) You Surrender
There comes a point after you fall off the wagon that you simply throw your hands up in the air and give in. For Oprah this was a dramatic moment. "I started eating whatever I wanted – and that’s never good. My drug of choice is food. I use food for the same reasons an addict uses drugs: to comfort, to soothe, to ease stress."

This is the most destructive part of the cycle. You remove all expectations from yourself and as a result you plummet into an unhealthy realm. The progress that you’ve made toward your goals is lost and even more weight is gained.

3) You Hit Bottom
Inevitably there comes the moment when you hit bottom. Your body shows the new weight gain and you feel awful about it. For Oprah it was a sobering moment. "I felt completely defeated. I thought, I give up. I give up. Fat wins." She went so far as to say, "I felt like a fat cow. I wanted to disappear."

While hitting bottom is never a fun experience, it is a necessary one. The pain must become great enough for you to turn it around and take the control back.

4) You Take Control
Now comes the good part. When you hit bottom you were out of control, now you’re ready to once again grab the reigns. Oprah says that "These days I’ve put myself back on my own priority list."

She plans to get an hour of exercise five or six days a week, as well as eating healthfully and reordering her life to include time to replenish her energy. Her new goal is to be strong and healthy and fit.

Have you fallen off your priority list, like Oprah fell off hers?

The time has come to put yourself back on that priority list. The time has come to decide that you are worth it.

I’m here to help you do just that. Email me today to get started on an exercise program that will change your body and your life…just like Oprah.

Stay focused,

Sarai D. Jones

Filed Under: Fat loss, Mental Health Tagged With: , , , , , , , , , , , , ,

Top 10 Tips to Save Thousands of Calories on Super Bowl Sunday

January 31, 2009 By

 

Kick-off time is almost here. A few days ago I gave you some ideas on how to replace the typical high-fat, high-sugar, carb loaded foods that are usually served at super bowl parties with healthier, more nutrient dense options. Today as a last ditch effort to save your figure I am offering ten bonus tips to save yourself thousands of calories come game day.

1.) Go Naked: Replace all buns or breading for sandwiches with a lettuce wrap alternative to cut calories, stabilize blood sugar, and boost fiber.

2.) Hydrate: Drink at least two to four cups of water before eating AND one to two cups every 15-30 minutes after you start eating to fill your stomach and prevent overeating.

3.) Eliminate Empty Liquid Calories: Minimize or eliminate all fruit juices, regular sodas, and
alcohol. Opt for water, tea, or low calorie/carb beverages in moderation to leave more room for whole food choices that have more nutritional value and better fill you up.

4.) Do not fast in preparation for a feast as it will turn your body into a famished fat-storing machine the next time you eat. The resulting low blood sugar levels that come from not eating for four hours or more make you crave junk foods high in both fat and refined sugars.

5.) Replace All White with Brown (Or Better Yet… Green!): Be sure to use the whole grain alternatives for any starch you serve at your party (e.g. chips, tortillas, breads, rice, pasta). Whole grains have more vitamins and minerals and are high in fiber compared to its white counterparts. However, go one step further by replacing all brown with green in the form of green veggies (see “Go Naked” above).

6.) Focus on eating lean proteins and fruits and veggies first. Use these in unlimited amounts as needed to fill you up and best prevent the typical party “killshot” of high carb and high fat meals (e.g. thick crust pizza with extra full-fat cheese).

7.) Never eat directly out of the bag or community bowl and use smaller plates to put your food on while limiting yourself to a pre-set plate total (e.g. four plate maximum during a three-hour football game).

8.) Replace Gold With Green: Opt for guacamole over cheese for your salads and chips. Guacamole is
not only low in saturated fat and high in heart healthy monounsaturated fats but it also has a ton of fiber that will help fill you up fast and prevent overeating. Though cheese is a true super food in moderation, it is very easy to overeat especially when mixed with refined carb sources like white chips and pizza.

9.) Replace Flour with Protein Powder: Few people know that protein powder makes a great cooking or baking substitute for flour (e.g. protein cookies). By adding protein and reducing carb intake you will boost metabolism.

10.) 20 Chews: Eat slowly and require a certain number of chews before you swallow to allow your brain enough time to get the “I’m full” signal (e.g. 20 pre-swallow chews).

Stay focused,

Sarai D. Jones

Filed Under: Nutrition Tagged With: , , , , , , , , , , , , , , ,

Dumbest ‘Slimming’ Snack Advice Ever

January 29, 2009 By

 

It’s no wonder people are so overweight. It’s no wonder people don’t have the flat stomach they crave.

With TV commercials as misleading as they are it’s really no shock whatsoever.

You’re inundated with crummy information and myths every time you turn on the TV.

A while back they were running a commercial for some silly Rice Puff product. It was in an office setting and someone had brought in cupcakes for everyone to enjoy.

One woman looked worried she was going to ruin her "diet" because of the temptation and decided to "fill up" on a Rice Puff product.

Come on. You’re smarter than that. You know darn well that a rice puff thingy is not going to fill you up and stop you from stuffing your face.

For one thing, you need to expect these situations to arise. Whether you want flat, sexy abs or just want to get to a perfectly healthy weight, you have to have a plan for temptation.

Second, that means you need to plan meals so you aren’t completely starving when someone brings cupcakes to your office or something.

You know you need to eat small, frequent and nutritious meals if you really want to achieve fat loss.

Third, if you are looking for a great tasting healthy snack that fulfills your love of chocolate then look no further.

Prograde Cravers are just what the fitness pro ordered.
www.BootyCampNutrition.com

Cravers are only 180 calories and they are made with 100% organic dark chocolate. They are completely delicious and they are the perfect snack for busy people on the go.

They even come in three flavors. Personally, I love the Chocolate/peanut butter.

Anyway, don’t buy the hype on TV. You know better than that.

Stay focused,

Sarai D. Jones

Filed Under: Nutrition Tagged With: , , , , , , , , , , , ,

Create A Healthy Game Plan For Super Bowl Sunday

January 28, 2009 By

 

With Super Bowl Sunday just around the corner, you are probably already starting the planning of the big game day menu. However, is one day of celebration worth setting you back weeks on your fat loss goals? Of course not! Why not make a couple tweaks to some of your favorite party food recipes to make them healthier and more figure-friendly come kickoff?

I’ve compiled a comprehensive list of both approved food choices and/or healthier substitutes for traditional party foods. Use this list to satisfy your taste buds while saving at least hundreds if not
thousands of calories in the process. Portion control is still needed even with this lightened up menu, but if you use these strategies consistently for parties and social gatherings over the course of the year, this could prevent 5-10 lbs of fat gain… easily!

Section I- Appetizers

  • Open face Sandwiches
  • Chicken Kabobs
  • Thin Crust Whole Grain Pizza
  • Fruit Salad (throw low carb whipped cream and dash of splenda/stevia on top as desired)
  • Super Salad Bowl (use unlimited veggies and meats, dip dressing on the side or use low calorie substitute
  • Sweet Potato Fries
  • Shrimp Cocktail
  • Nut Butter on Celery Sticks
  • Mixed Nuts (no sugar, unroasted, low in salt)
  • Cheese, Eggs, and Meat Tray
  • Air popped popcorn
  • Raw Veggies (use dip sparingly)
  • Grilled/Sauteed Veggies (use extra virgin olive or coconut oil)
  • Figure-Friendly Nachos (see “accessories” below for ingredients: tortillas, cheese, salsa, and guac)
  • Buffalo Chicken Bites (skinless, no breading, use low calorie buffalo sauce sparingly)
  • Pasta Salad (use whole grain pasta and go easy on the dressings, choosing marina based
    sauces over creamier versions)

Section II- Accessories

  • Natural Whole Grain Tortillas
  • Natural Baked Chips
  • Diet Lipton Green Teas (or other low calorie/carb beverages)
  • Water
  • Natural Salsa
  • Guacamole
  • Salad Dressings: Vinegars of choice (apple cider, red wine, balsamic, etc.)
  • Other Low Calorie Condiments of Choice: mustard, hot sauce, horseradish, etc.

Section III- Main Courses

  • Lettuce Burgers (use extra lean sirloin or bison, preferably bun-less only using whole grain bun if absolutely needed)
  • Rotisserie Chicken (choose “plain” and remove skin and dab off any grease as needed with paper towel)
  • Chili (preferably bean-less, only use if absolutely needed and feel free to swap extra lean turkey for the beef version to cut down fat intake)

Section IV- Desserts

  • Dryers Grand Light Ice Cream
  • Prograde Cravers (100% organic chocolate snacks bars)
  • Low Carb Cheesecake from Cheesecake Factory
Filed Under: Nutrition Tagged With: , , , , , , , , , , , , ,

Win the Battle Against Fat Cells

January 27, 2009 By

 

As a fitness expert, you know I’ll never promise you a pill is going to be the answer to that "jiggle in your wiggle." If you want a flat sexy stomach you’re going to have to work for them.

BUT…

There is some very promising research out there in regards to a dietary supplement you’ve probably been hearing a lot about.

Yes, I’m talking about Essential Fatty Acids. You probably have heard them called something like Fish Oil pills.

How’s this for good news?!

*University of Georgia researchers have found something pretty amazing about Essential Fatty Acid supplements containing DHA. Get this: The actually help STOP the conversion of pre-fat cells into fat cells by causing them to die out before they can mature.

Once a pre-fat cell becomes a fat cell, well, there’s no turning back. You’ve got that fat cell for life. Imagine, actually decreasing the accumulation of fat by taking an Essential Fatty Acid supplement containing DHA!

Now let me do my best infomercial voice for you…

But wait, there’s more!

Seriously, that’s not the only benefit of Essential Fatty Acid supplements containing DHA.

According to studies** done at the University of South Australia people that combined exercise with Essential Fatty Acid supplements containing DHA saw greater fat loss than the test group that only exercised and did not take the supplement.

How can you not be excited by these research studies??

Now, personally, I don’t like Fish Oil pills because they cause you to burp like crazy. If you’ve ever taken them you know exactly what I mean. And they aren’t always the highest quality.

I prefer EFA Icon from Prograde Nutrition because they use Krill Oil. It’s been found to be a superior source of Essential Fatty Acids containing DHA. Plus, with EFA Icon there are NO fish burps. And I haven’t even mentioned all the amazing health benefits from this dietary supplement.

If you’re looking to accelerate your fat loss results than I really recommend you go with Prograde Nutrition’s EFA Icon. You can get it here: www.bootycampnutrition.com/Icon

Stay focused,

Sarai D. Jones

PS – Remember, EFA Icon is NOT a miracle solution. You will need sound nutrition and exercise. BUT the research is there. It’s definitely a supplement with powerful fat loss properties. www.BootyCampNutrition.com/Icon

* Journal of Nutrition, Vol. 136:2965-2969** American Journal of Clinical Nutrition, Vol. 85:1267-1274

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

Healthy Fast Food

January 26, 2009 By

 

The dream: home cooked, healthy meals – fast food, dollar menu pricing.

Ever heard of a dinner prep kitchen?

A prep kitchen is a facility where most of the prep work that goes into cooking a meal, including the shopping, is done for you. All the vegetables are sliced, diced and chopped. The meats rinsed and trimmed and all the spices and seasonings laid out. Your job is to simply log onto the website of the place you are going, and choose from an ever changing menu of dinner options. The facility I took my Elk Grove boot camp ladies to this past weekend, Dinner My Way in Elk Grove (www.dinnermyway.com)- has about 15 meals on the menu each month. Once you reserve a time to prepare your food and decide what you are going to make, all you then need to do is show up and follow the directions given at each of the meal stations to prepare healthy meals up to the point of actually cooking them.

Besides doing all the grunt work for you, another great feature of these types of facilities is that the nutrition information is usually listed right on the website so you can make healthy selections that further you along in your fat loss goals or in your resolve to eat healthier. The average at home cook time for one of these meals is about 15 minutes and the average cost per serving is a very budget friendly $3.50.

Most of the ladies in my Elk Grove Booty Boot Camp had never heard of places like this, or they had, but really didn’t understand how it worked. so I took them on a field trip to see first hand what it is all about. It was a huge hit! All of the women from my busy moms to the single 20-somethings in my boot camp saw a place in their eating plan where an option like this could fill a gap that might have before been filled with unhealthy choices that somehow got them extra burpies in boot camp each week 😉 .

Check out the video I made of our field trip, and then check out a dinner prep kitchen near you.

Stay focused

Sarai D. Jones

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

How to Shovel Snow Pain-Free

January 23, 2009 By

 

So why is this California born and raised girl who has been to the snow a whopping 1 time writing to you all about how to shovel snow safely?

Because in the last month I have had 3 clients come back from vacations in the snow, hurt from shoveling it while they were away. So I figured it might be good to pass along some smart shoveling tips to you all. Whether you live in the snow or you simply visit, you need to be careful.

For those of you who like me, do not live in a snowy location, you still need to know this information too. Why? Because with the global epidemic that is climate change you really never know when snow is coming your way. It snowed in Vegas for the first time in 25 years this past holiday season. How trippy is that?

So today I am going to reveal my top safe shoveling tips:

1.) Warm-up Before You Begin Shoveling

You need to get your body ready to shovel snow just like you would warm up before intense exercise. Sometimes we forget snow is heavy, especially when it’s wet, and it’s not the easiest thing to move
around. If your body is tight and cold when you start to shovel then you will dramatically increase your chances of short or long-term injury.

I designed a great shoveling specific five-minute warm-up to get your body ready to rock. I focused on opening up the hips and chest to save your back and shoulders, the two most commonly injured
areas of broken down shovelers:

Perform each exercise in the following warm-up circuit at a slow, controlled tempo for 50 seconds with a 10 second rest and transition between exercises. Do this warm-up indoors to better increase core temperature and total body blood flow:

Exercise#1- Stationary High Knee Run

Exercise#2- Jumping Claps (modified jumping jacks with arms moving across chest level, palms facing)

Exercise#3- Alternating Forward Lunge, Overhead Reach, and Twist

Exercise#4- Alternating Lateral Lunge with Opposite Hand to Toe Touch

Exercise#5- Prisoner Squats (hands behind head with finger interlocked)

2.) Stay Balanced

Back pain is probably the biggest complaint for avid shovelers. In most cases, a sore or tight back stems from restriction at the hips (see the warm-up above to best remedy this). A lot of pain can also be prevented by keeping your body and movements in balance. From the stance of your legs to the direction of your toes, balance in your body and your movements is the key.

So to start off:

· Use a split stance, where one leg is forward and the other leg is back, when shoveling. Most
people stand with their legs parallel, this stance puts your lower back at a greater risk of injury due to the greater likelihood of excessive flexion of the lumbar spine that often leads to back spasms in the short run and herniated discs in the long run. However, with a simple switch to shoveling in the split stance described above, you will not only help prevent this hyper flexion while bending over and moving snow, but you will also actively stretch and open up those tight hips at the same time. Alternate which leg you put forward every 10 reps or so to keep things balanced.

· Point Your Toes In Same Direction of Shoveling –Even when you split your stance, you can be susceptible to injury whenever you perform a rotating back extension (e.g. a shovel toss to your rear). So, to further bolster your body, be sure to always shovel snow in the direction that your toes point to minimize excessive spinal rotation that can literally wrench your back.

· Shovel EQUALLY to BOTH Sides –Another big mistake people make is that they always shovel to their strong sides causing further strength and flexibility imbalances that can put your body at greater risk for injury. Be sure to do an equal amount of shovel tosses to your left AND right. Do 10 shovel tosses to your left with your left leg forward and then do 10 shovel tosses to your right with your right leg forward. Repeat until your driveway or sidewalk is crystal clear.

3.) Buy or Rent a Condo

No, I’m not joking. The great thing about a condominium community is that they do all of the outdoor maintenance for your home, including shoveling. You will save valuable time and the extra stress of having to do it yourself. If it is a viable option and you live or like to vacation in a harsh winter climate, make the smart move and get a condo. 3b). This is my personal favorite – vacation on the beach instead! It’s hard to get hurt shoveling if you never shovel.

So there you have it. The 3 tips above will go a long way in keeping your body as bulletproof as possible during the next blizzard or snow-bound vacation. If you do hurt yourself shoveling snow, it’s a sign of an even bigger problem: being overweight and/or highly de-conditioned. However, if the unfortunate happens and you find yourself side-lined by a snow shoveling related injury, try to think up a better story in case someone asks why you’re limping around like their 85 year old grandmother. Tell them you got hit by a
snow plow truck. You’ll never hear the end of it with the real version of the story. 😉

Stay focused,

Sarai D. Jones

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

Bad News Bowl of Veggies?

January 19, 2009 By

 

It’s just about impossible to gain weight just by eating veggeis. I mean seriously, you’d have to eat a LOT of ’em.

BUT…

Salads are a different story altogether. Why is it that every time people want to get rid of their belly fat they break out the salad bowls and start eating like a rabbit?

Thing is, MOST salads people eat are loaded with fat and calories. It’s as if people think bacon, cheese and ranch dressing suddenly have amazing fat burning properties when they’re on top of a couple of carrots and broccoli (see picture above). I’ve talked about this before, check out this past post: Should I Eat A Salad Or A Cheeseburger

Look, you probably don’t really want to know how much damage you did the last time you ate "healthy" and went to the salad bar for lunch.

But what’s done is done. Here are the tips you need to remember the next time you order one. They are from the Head of R & D at Prograde Nutrition, registered dietitian Jayson Hunter:

1) Ask for the dressing on the side and dip the tongs of your fork in the dressing and THEN pick up some salad. It gives you just enough flavor and keeps your calorie intake under control.

2) Choose a salad that has grilled protein in it such as chicken or fish. Remember, it should be GRILLED and not fried.

3) Sorry, leave off the cheese and bacon bits. You know why 😉

Stay focused,

Sarai D. Jones

Filed Under: Nutrition Tagged With: , , , , , , , , , ,

Resolutions Into Results Pt.2

January 14, 2009 By

 

Yesterday we discussed the first step to making your resolutions a reality this year. Let’s get to the next step.

Step Two- The What and When: What do you want to accomplish and when do you want to accomplish it by?

So we already figured out the obvious: you want to look better and maximize your sexy! So, now we need to establish what objective goal(s) need to be accomplished in order to realize this subjective dream.

In other words you need to know what you’re starting with. You also need to be able to track your progress in relation to your time line. Since I work with women in a group setting and you probably do not have access to lots of equipment at home I like to keep things as simple and cost effective as possible in keeping track of your “look better” progress. So in order of importance from least to most important, here is what you need to do:

1.) Scale Weight: This is by far the least important goal, but it gives a number that’s worth tracking. Though body fat percentage would be a much better method of tracking progress, it is simply too inaccurate on a small scale and too costly on a large scale. The key is to taking your initial weight before you start and then not weighing more than every 2 weeks. I have found most people to do better with tracking their weight every month. As women there are simply too many variables for controlling your body weight and the natural fluctuations based on diet and menstrual cycle, so the less frequently you do this the better. If the scale is just too de-motivating for you in general, then just skip this one altogether if you must, because the next two markers are far more important.

2.) Dress/Pant Size: This is probably the most simple and effective unused method of tracking whether or not you look better. I think it’s safe to say that if you are dropping dress and/or pant sizes that you will be looking better, right? So go into your closet and pick one pair of pants that you’d like to ultimately fit into as your end goal. I tell my clients to assess how they are fitting in their preferred pant size tracker on a weekly or bi-weekly basis since our clients that follow our program exactly as outlined typically lose a dress and/or pant size every month (until they get to their ideal dimensions). Use the same pair of pants every time, that way you can accurately track your progress (because as we all know and Ann Taylor 12 is different from a bebe 12). There’s nothing more powerful than literally being able to feel yourself comfortably get
into clothes that you almost use to rip when you put them on.

3.) Digital Pictures: Pictures don’t lie, that’s the bottom line. If you want to look better, what better way is there to assess this than pictures? I cannot begin to tell you how important this is. Taking a before picture is essentially you telling the whole world that you are ready to change and that you are ready to do whatever it takes to make those changes. They key is take pictures wearing exactly what you want to look your best in.I have my boot camp ladies send their first set of pictures to me so I can visually track their progress as well. So, what do you want to look smoking hot in? Maybe it’s taking pictures of you in the dress or pair of pants that you are using to track your dress or pant size. Or maybe it’s a sleeveless shirt and tank top that you want to wear during the summer. And if you want to see your abs, then you best believe that you need to take pictures of your abs to track how much more definition you get. Take a front, side, and rear view picture and be sure to note the exact conditions in which the picture was taken (lighting, distance from camera, time of day/week, etc.) to be as accurate as possible in your assessment. I know many of you want to skip this step because frankly, it’s a huge dose of reality as to exactly where you are. But trust me, the clients whom I’ve transformed that failed to take before pictures in the past have nothing but regret about it. Your before pictures will become your trophy and they are an absolute must if you really are serious about getting results that count. We tell our clients to take new set of pictures monthly until they reach their goal(s).

So that’s it for today. Get out that pair of "goal pants", take those pictures and yes, get on the scale.

See you tomorrow for step three.

Stay focused

Sarai Jones

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