Fat Loss – Page 3

Why Soda Is Making You Fat!

February 20, 2012 By 4Admin01

If you’ve been drinking one or more sodas every day, that aluminum can in your hand is to blame for those extra digits on the scale. We’re not talking a couple pounds either. We’re talking long term weight gain. One can of cola adds more than 100 calories to your daily intake. That’s over 10 lbs of additional body fat every year.

Obesity, type-2 diabetes, and soda addiction have all risen together steadily and scarily over the past decades. Coincidence? Not a chance. Soda is sabotaging your body. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, elk grove boot camp, Fat Loss, fitness, healthy, personal trainer, Sacramento, trainer, weight loss

A Pre-Schooler Taught Me This…..

February 7, 2012 By 4Admin01

Yesterday I talked about going guilt-free when it comes to food and having an open relationship with it. I gave you some things to ask yourself and I hope it helps you. But I left feeling like I was unclear…like I didn’t really state the facts as I see them so here it is:

You have to take responsibility for your actions and your decisions. Eat the cheeseburger and fries or not. Say yes to dessert or No… it is your choice. [Read more…]

Filed Under: Exercise and Fitness, Mental Health, Mindset, Weight Loss Tagged With: bootcamp, Fat Loss, healthy habits, motivation, personal trainer, Sacramento, weight loss

Guilt Free Dieting

February 6, 2012 By 4Admin01

I hope this post-Superbowl Monday finds everyone content with their eating decisions from yesterday.

I don’t mean that you should have only ate healthy things. Rather I hope you are content with the fact that you made conscious decisions of what you were going to eat, enjoyed it, and feel no guilt about it today.

I think we “dieting” women spend far too much time feeling bad about what we’ve eaten. Food becomes “good or bad” and let’s face it; except for those that are trying to get on stage and compete in a figure contest, the rest of us healthy minded but “real” women are going to eat those “bad” foods sometimes. What I often hear the next day is “oh, I was so”bad” I ate…..” . Well it hit me in the last few months that that mindset, the “I’m so bad” mindset, is way unhealthier than the food. I mean who wants to live in a constant state of guilt?

So here are 5 quick questions to ask yourself before you indulge in treats. I know it sounds like a lot but once it becomes your habit it takes about 10 seconds to think it through:

The first one can eliminate the need for the next four: [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, elk grove, Fat Loss, healthy, healthy habits, motivation, personal_training, Sacramento, weight loss

Try This One Thing For 30 days (get leaner)

January 23, 2012 By 4Admin01

In my line of work, the one thing I’ve gotten used to is people looking for that one little “secret” or “magic pill” to lose weight quicker……and while there isn’t a pill, there are definitely some tips and tricks that can speed the process along.

But there’s this one that is so simple and so effective but is often overlooked. In fact when I start to tell people how to do it they usually just start nodding their head like “yeah, yeah ok I got that, but what else?”

Sometimes I wanna grab their head, stop it from nodding and say : No, really pay attention, this is BIG and you’re just throwing it away!”

What is it? [Read more…]

Filed Under: Fat loss, Nutrition, Recipes, Weight Loss Tagged With: boot camp, bootcamp, fat burning, Fat Loss, fitness, healthy habits, personal training, Sacramento, trainer, weight loss

Something you need to know (personal)

December 30, 2011 By 4Admin01

This may not sit well with you, but it’s something that you need to know, and so I’m just going to come out and say it.

See, the way I see it they’re insulting your intelligence.

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And I’m convinced they’re trying to make you fatter.

Every year at about this time all you see, hear and read about are people making the big three New Year resolutions – more money, quit smoking, and to lose weight.

Now, I don’t know the success rate of the first two, but as a fitness expert and someone who has helped dozens and dozens of folks lose weight and get in better shape, I can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed. [Read more…]

Filed Under: Exercise and Fitness, Media, Mindset, Weight Loss Tagged With: bootcamp, elk grove, exercise, Fat Loss, fitness, healthy, healthy habits, motivation, new year resolutions, Sacramento, weight loss

How To Enjoy Your Favorite Foods This Weekend

December 20, 2011 By 4Admin01

If you’ve been using my Fat-Free December calendar I made for you then you know that this is the week you should try to shave a couple hundred calories off of your regular daily intake from now until this weekend. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, bootcamp, Fat Loss, fitness, healthy habits, motivation, personal trainer, Sacramento, weight loss

Alcohol and Fat Loss

December 12, 2011 By 4Admin01

This time of year we can’t avoid the parties and its evil twin “Alcohol”.

If you know me, you know that I am a big advocate of a balanced lifestyle. I preach moderation NOT restriction.

So let’s talk a bit about our friend “alcohol”

Alcohol And Fat Loss – Can You Have Both?

One question that often presents itself to many dieters who are trying to shed the excess weight that has accumulated over time is whether or not alcohol can be included in their diet plan.

Alcohol is something that most adults do like to indulge in from time to time – some more often than others. [Read more…]

Filed Under: Fat loss, Nutrition, Weight Loss Tagged With: boot camp, boot camp elk grove, bootcamp, fat burning, Fat Loss, fitness, healthy habits, personal, personal_training, Sacramento, weight loss

Fat Free December -31 Days of Healthy Habbits

December 5, 2011 By 4Admin01

This past weekend I got to hang out with some of my awesome Boot Camp clients who totally impress me. First on Saturday at the baby shower for Jessica F. who is 7 month pregnant, still doing boot camp and kickin butt!(she is cleared by her doctor of course). And Candy K, who ran an entire Marathon at CIM! About 5 other clients and myself ran relay legs of the marathon to show our support. Those two ladies are truly impressive and totally something to aspire too!

But with that going on and still getting the LBD Project underway I totally forgot to send out this Fat Free December calendar I created for you. Every day has a new habit or an action step that you can take so that come 2012, you’ll be looking leaner, not fatter (we don’t want that!).

Go ahead and print it up. You’ll need to do a little catch up so go ahead and spread out the first 4 days over the next week and you’ll be right on track.

December Calendar

The average person puts on 7-12lbs this time of year. That’s average. Meaning some gain more than that! And yes, some gain less but who wants to gain any?! Follow the daily steps on this calendar; add a little focus and stick-to-itiveness and you’ll be looking good come January 1^st!

Filed Under: Exercise and Fitness, Fat loss, Weight Loss Tagged With: boot camp, bootcamp, Fat Loss, fitness, healthy habits, motivation, personal trainer, Sacramento

You Say You’re Ready. But Are You REALLY Ready? (final steps to Rockin it)

November 18, 2011 By 4Admin01

Looks like yesterday’s post touched a nerve with a lot of you. It seems having to wear whatever can make you look somewhat presentable has been an ongoing problem for many. Trust me, I’ve know the feeling well at times.

But I have to ask you, are you really tired of it yet? I mean so tired of it that it makes you wanna scream, cry and go for a run all at once? I ask cause I’ve know that feeling too. Standing in my closet for the umpteenth time in a week staring at all the clothes that absolutely do not fit or if I can get them on, clothes I wouldn’t be caught dead wearing in public cause of the squuuuzzeeeeeeee and bulge effect going on. Ughhh……. It’s so frustrating. I have literally cried in my closet………and then gone out and ate a tub of ice cream, a small tub, but still. [Read more…]

Filed Under: Exercise and Fitness, Fat loss, Mindset, Weight Loss Tagged With: boot camp, bootcamp, bootcamp-elk-grove, exercise, Fat Loss, fitness, motivation, personal_training, Sacramento, training

When’s The Last Time You Had A Choice? (Rock the LBD pt 2)

November 17, 2011 By 4Admin01

So why did I pick an LBD as the focus for this next challenge? I know some of you prefer color and some of you even prefer pants or skirts. I get it. But it’s not just about the little black dress, it’s about the way you feel about your body that gives you the confidence to wear a LBD if that’s what you choose.

Did you catch those last few words……”what you choose”. Choice. When was the last time you actually had a choice in what to wear? I mean I know you have a choice in the general sense of the word; you pick your pants, your shirts, your shoes…..but do you pick those items cause you LOVE them? Feel great in them? Look in the mirror and smile when you’re in them? Or, are you like a lot of women who pick what they want based on what they would like to hide? What doesn’t show the bulge here and the ripple there? What hides the size of your _____ (butt, arms, legs, hips, etc.)?

Getting to choose based on color, style, occasion……..that my friends in a very good feeling. And I want YOU to feel it. That’s the real focus and motivation behind the LBD Project that I’m going to lay out for you this Monday. You feeling good, looking good, losing body fat, attacking your new years resolution before January, and having a choice in what you wear through the holiday season and for your everyday life thereafter.

Alright so with that said here are steps 2 and 3 of ‘5 Steps To Rock Your Little Black Dress’

Step 2: Set A Deadline –You have your goal dress (see step one) but when do you want to get there? Putting a date on a goal gives it real meaning. Something like “I will fit into and wear my LBD for the LBD Project after-party on Friday January 6^th.

Step 3: Make a plan, Set a schedule –You’ll need to decide what you are going to do for exercise and how you are going to eat for the duration of your “project”? Once you’ve decided on the best methods for you, schedule it out. Look, we all get busy, overwhelmed, tired, etc. and if you leave it up in the air as to when you are going to actually do the things you need to do to reach your goal and reach it on time they won’t get done and if they do, they won’t happen consistently. So pull out your planner (E or paper) and actually schedule in the days and times you will do the following:

Strength train
Interval cardio (about 20 minutes ea session)
Plan meals for the week
Prep meals for the week

BTW- If that seems overwhelming don’t panic. I’ve got a plan mapped out for the LBD Project that covers all of that. All you have to do is show up to the workouts to cover the exercise portion and for the nutrition, simply print the menus or order your food online (more about that very soon).

Alright, steps 1-3 take the most time so go ahead and get caught up. Tomorrow I’ll tell you the final steps and I might even up the doors on the LBD a little early for a handful of action takers (did I mention there’s a party after?)

P.S. I still want to see your LBD pics on my fanpage. Post them on the wall here: http://www.facebook.com/sacramento.bootcamp

A picture of us at our last BBC party

Filed Under: Exercise and Fitness, Mindset, Weight Loss Tagged With: bootcamp, bootcamp-elk-grove, Fat Loss, fitness, motivation, personal trainer, Sacramento, weight loss