The 5 Most Outrageous Weight Loss Myths

September 2, 2008 By

 

These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet – you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.

The truth is that most of the things you hear about weight loss are hype. Plain and simple.

Here are the top 5 myths about weight loss:

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.

No brain science there, just results.

Myth #3: You will bulk up with resistance training

I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.

Do you have other weight loss beliefs that simply aren’t delivering results?

Email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

http://www.getfitwithsarai.com/contact-sarai-jones.html

Sarai Jones

Filed Under: abdominal training, Exercise and Fitness, Nutrition Tagged With: , , , ,

Burn Maximum Calories

August 24, 2008 By

 

Think you can’t get a workout challenging enough to take you to the next level in your own home? Think again. One of my favorite ways to get an effective fat loss workout in is with a piece of equipment that ways mere ounces, and cost less than $10, a jump rope.

While I was in Jamaica last spring I did 20 minutes of jump rope almost every day along with some bodyweight strength moves and I actually came back weighing less than when I went. Unheard of for me when it comes to vacation weight gain.

Even though jumping rope is a natural for interval training, believe it or not it can also be used for more traditional steady state cardio. I will often jump 30 minutes straight when I control my speed and jump height.

It is an unbelievable cardiovascular workout and it will improve your coordination and strength, as well as your overall endurance.

I was amazed to learn that jumping at an average of 145 jumps per minute burns the same amount of calories as running an 8 minute mile (once you get the technique down 145 jpm is not as hard as it sounds) and if done correctly has only about half the impact of running because you stay close to the ground.

It’s all in the technique. Here are some tips:

First, make sure your rope is the proper length. To check if your rope is right for you, simply stand on the center of the rope with your right foot and hold both handles in your right hand. When the rope is completely straight, the handles should be level with the top of your arm pit.

Now of course there is always a little room for adjusting. I have extra long arms so I jump with a rope slightly longer than the “correct” length. But this should get you in the ball park.

Next, try to jump straight up and no more than an inch of the ground. Bend your knees slightly upon impact. What I see most often is people taking huge 5 or 6 inch jumps off the ground for each turn. No wonder it seems like 30 or even 5 minutes is an impossibility, with that form, it is!

keep your arm movement in check– spin the rope by flicking the wrist rather than making big circles with your shoulders. Keep your shoulders relaxed and your elbows close to your side. This will prevent premature shoulder fatigue and it allows you to take lower jumps.

Find something to focus on and keep your eyes fixed there. I will often pick a knot on a tree, a spot on the wall or anything else I can stay focused on and stare at it for my entire jump. Once you start looking around you are bound to trip up.

Last thing, try to avoid the two-hop jump; trust me on this one, it’s easier to do a smooth one hop per jump than the school girl double hop. Think about it; one jump per rope turn or two, which do you think uses less energy?

With a little practice you’ll get it.

Now in the beginning you probably will be tripping up, out of breath and otherwise struggling, but if you want a do anywhere, super effective, body sculpting, cool looking workout to fit into your busy day, keep trying. It only takes a few sessions and you’ll be jumping like a pro.

I’ll post one of my double duty interval/ abs jump rope routines shortly.

Stay tuned!

Sarai Jones

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

Follow My Lead

August 21, 2008 By

 

Alright, this is going to sound strange, but hear me out…

A few months ago I signed up on a website called, www.Twitter.com (some of you may remember).

Over the last few weeks especially, many of you have been asking me for a sample meal plan or for my food log. So to make things easier and accessible to all, I have decided that a great way to use this nifty little site is to post what I am eating all day everyday.

I will be posting all of my meals, snacks, and nutrition tips over the course of the day so you’ll see exactly what I eat each day to get and stay lean.

I know, websites like this can seem a little funny(or “young”)at first, but I’m using it to help YOU out and I think once you start using it too, you’ll really like it.

So I’m committing to you that I’m going to post all of my meals each day, showing you how to eat fast, nutritious foods even when you are traveling or are really busy.

I’m holding myself accountable to you. By doing this, I’m going to be more focused on eating healthier than ever because I don’t want to have to report to YOU that I’m cheating on my diet.
(And if I do cheat, feel free to call me on it & tell me to get back on track!)

For many people, being ACCOUNTABLE to others is their #1 way to stay motivated and on-track with their diet and exercise program.

So head over to this site and “follow” BootybootCamp to see what I’m eating at every meal.
http://www.Twitter.com/bootybootcamp

You’ll also get little insider nutrition tips all day long.

By the way, you should follow my lead and start posting your daily diet and exercise
somewhere for someone who is holding you accountable.
I would love to have you posting on this free twitter site with me or you can post here on my blog.

Accountability is one of the major MOTIVATION SECRETS to success.
Check me out here:www.Twitter.com/bootybootcamp

Stay in touch!

Sarai Jones

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

Negative Body Image In Women- Our Final Steps

July 21, 2008 By

 

Have you been looking at things with a more critical eye?

It’s hard to let go of the dream isn’t it?

Even when that dream holds us down or makes us feel bad.

We strive and strive and can never seem to look like that girl in the magazine but when we are told it is all an illusion we just can’t get our brains to believe it.

Keep working on it. This doesn’t happen overnight.

Today let’s go over our last two steps to help us achieve a better image of ourselves.

Step 4

Just the facts

Describe yourself to yourself but not in the emotional self-hating way we have ingrained in us.

Instead of I have mousy brown hair state the actual facts: I have light brown hair.

Instead of I have these ugly wrinkles around my eyes say what they really are: I have 3 lines around my eyes that are about ½” long.

If you talk about your looks without the extra emotional loading, it leads to greater self acceptance.

Step 5

Dress the part

Steal a secret from the pro’s, wear only what is flattering to you, what plays up the good parts from your “likeable” list and makes you feel good about the way you look.

Don’t wear things just because they are hot right now. If it pinches, bulges or does any otherwise less than flattering things to your body, leave it on the rack.

One of the reasons the stars always look so good is because they only wear what makes the best of their assets.

Every time you see them all you notice is how great their arms are, or their legs, or how great of a smile they have.

By diverting attention away from the negative you only see the positive.

It works like a charm for them. Give it a try.

I have taken several posts to discuss this issue because I’m really passionate about it.

Every day I speak with women who spend the first 20 minutes of our meetings telling me every negative thing about themselves in very unkind detail and I wonder would they ever talk to a friend that way?

Look outside your own mirror.

How you see yourself and how others see you when they look at you are usually miles apart.

Think of your best friend. What is one thing she is constantly complaining about in regards to her looks? Do you see it the same way? Do you think she is making a big deal over nothing?

Now look at yourself. Are you doing it too?

Your negative body image probably doesn’t reflect what other people see.

Keep improving

No I’m not talking about "fixing" things, I’m talking about taking actions in your life everyday that make you feel proud of who you are.

Get involved in a regular workout routine like Booty Boot Camp, change just one thing about your diet over the next 30 days, take the time to value your body as much as your mind. It is not a prisoner on this journey of life; it is the only vessel you have to get you through this thing called life. Treat it well.

Soon we are going to talk about the changes you are going to make in the next 30 days.

Yep YOU!

Stay tuned

Sarai Jones

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

Negative Body Image In Women PT 3

July 17, 2008 By

 

So you’ve had several days to practice your likeable list.

How’s it going?

I know I had to force myself to look myself in the eye while doing it, but it’s gotten easier these last few days.

Today let’s tackle two more steps

Step 2

Don’t believe everything you see

The next time the Victoria Secret catalog comes in the mail or you are watching the latest music video on Mtv tear what you see apart!

I know that seems catty but think about it…..

Is the models face liberally coated with makeup? Does her hair look perfectly mussed by a team of 20? Has she been air brushed? Or do you see lots of women walking around with skin that incredibly smooth?

This is not to be bitter and tear down other women; this is opening your eyes to the truth so that you can stop programming your brain to think you have to look like these images of women who don’t even look like that themselves!

I recently read an interview with Ayisha Taylor, a model/actress,comedian, where she talked about that at 6 feet tall and a size 6 she was told she was “too fat” so her hips were airbrushed in the final photos of a particular photo shoot to look more like a boys hips.

Unbelievable!

Do you see why it is critical that you stop programming your brain to compete with what you see in the media? It is truly impossible.

Step 3

Look at the positive

The grass is not always greener on the other side. You may dislike your small chest but your large chested friends may envy that you can wear a spaghetti strap top without it looking like you are showing all your goods to the world.

Find the positive in who you are and realize that in every weakness there is a strength.

I know many of you are connecting with what I am talking about.

I’d love to see a comment posted on the blog

Stay positive!

Sarai Jones

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

Negative Body Image In Women

July 10, 2008 By

 

Negative body image in women is a never ending battle.

I’m sure you’ve heard the expression “accept yourself” or “love yourself”.

I have to tell you for the longest time I have battled these sayings. I just couldn’t swallow this whole “I love my faults” thing.

Wasn’t happening for me.

The connection I had always made of this way of thinking is women copping out of trying to be healthier or to improve themselves.

But as I go along on my fitness journey I have come to realize that the true spirit behind that saying “love or accept yourself” couldn’t be further from my thinking.

The reality is that we women tend to spend so much time comparing ourselves to others and trying to “fix” ourselves physically due to negative body image, that we forget to truly enjoy our life, health, family, and yes, our looks!

How do you see yourself?

Does your husband or boyfriend think you have a cute button nose that you describe as pug-like?

Do you envy your friends that are 5’ 7’ and loathe your 5’3” frame?

Or at 5’7” do you feel like a giant?

We are so bombarded with images that try to tell us that super thin women with large breast and cellulite free legs are the norm. They try to tell us that all they do is pilaties and 20 minutes of cardio, and that they eat whatever they want……… UH huh.

They are lying.

Do not believe it.

While some women may have in fact been handed the ultimate genetic combo plate, most of the women we see in the entertainment world everyday don’t want to tell you about the plastic surgeon, 3hrs a day of personal training 6 days a week, the personal chef, and master photographer that makes sure they look like perfection in each and every shot.

Oh yeah, and the baby nurse or team of nannies that take care of their children while they work at their full time job of looking perfect!

They are paid to make it look easy. That is the lie we are being sold.

The result of all this false advertising are negative body image issues. This negative body image often results in feeling of shame and anxiety in social situations, as well as depression.

Well as you know at Fit Bodies 2 Go our motto is: When Average Is Not Enough!

What does this mean?

Well a lot of things, but one of them is not being the average women who starts each day with a list of what they hate about themselves and the long “to do” list of what to fix.

We want you to wake up and say “I love this about me and I think I’m going to work on this to make me even better”

Now this takes time and training.

Yep, you must train your brain to think differently.

There are a few simple steps you can take to start this process.

Over the next several days I will outline a few of these basic steps you can take to improve your body image and self- esteem.

I want to help you improve ALL of you, not just the outside

Please post your comments on this issue below. It’s always helpful to know you are not alone in how you feel.

Stay healthy

Sarai Jones

P.S. Want to start improving your outside while you work on the inside?

Join us at Booty Boot Camp!

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

Convenient And Healthy Dinner Ideas

June 2, 2008 By

 

As you know by now I highly recommend using the Dramatic Dress Size Reduction Diet during your first 30 days with Booty BootCamp (www.30dayjumpstart.com). Time and again people are seeing amazing results.

Did you know Mary Ann K. from our Elk Grove camp has lost 9lbs during her first 3 weeks? That’s fantastic!

However some of you have chosen to tackle the diet arena on your own and are looking for healthy, affordable and convenient dinner options for you and your family.

One of my favorite convenient, healthy options is a dinner prep kitchen. There are several around; Dinner My Way, Dream Dinners, My Girlfriends Kitchen to name a few. In these prep kitchen all the real prep work has been done for you. All you have to do is assemble the dishes according to your families preferences and store them in you fridge or freezer until you are ready to eat. Most dinners cook up in less than 30 minutes and any that take longer simply need to be thrown in the oven or crock pot, no supervision needed.

But as with any eating out you still must make healthy dinner choices if you want to continue losing body fat at a rapid pace.

What should you look for? Most prep kitchens have the nutrition information listed right next to their choices. Take a look and check for these things:

Fat- Try to stay in the single digits unless the fat is higher due to a healthy fat like Olive oil or from Salmon.

Protein- Look for at least double digits on this one. You need protein to build lean, sexy muscle tone.

Carbohydrates- First what are they from? If it’s white rice or pasta toss it and prepare your meal with a whole grain version. Next you’ll want to consider portion size. The portion size of the pasta or rice is usually far more than you want to be taking in during this last meal of the day. Keep your portions in check and you can drop the calories and carbs considerably. In the end I try to have the carbohydrate count match the protein pretty close. Less is always ok.

Sodium- If you have high blood pressure or want to avoid it try to keep your daily total in check including your dinner selections. 24oo-3000 mg/day is the general guidline

Here are a few of the heathiest choices from this months My Girlfriends Kitchen menu:

Sesame Orange Chicken Tenders- Brown rice instead of white and keep portion at 1/2 cup

Lemon, Thyme and the Steak is Tender- Fat content is a little high but some is from healthy olive oil so we’ll it slide

Siesta Chicken Stew (Slow Cooked)

Shrimp Scampi a la Garlic

Enjoy!

Next post let’s talk about alcohol and fat loss

Stay healthy!

Sarai Jones

Filed Under: Nutrition Tagged With: , ,
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