3 Flat Belly Saboteurs

June 5, 2013 By

Even though we are called Booty Boot Camp the #1 reason I hear for why women join us is: “I need to lose this BELLY!”

And while things like pregnancy or major illness are often the reason why a belly gets stretched out of shape in the first place, the reason a belly STAYS that way comes down to a few mistakes/bad habits:

-The wrong kind of ab training
-Doing the wrong kind of cardio and too much of it at that! All while ignoring strength training304457_494271560585761_2012163336_n-249x300
–The Big one: Poor NUTRITION

Here’s why:

Ab/core training IS important – Most of the time people just say “abs” but leave off the last bit –muscles. Your abs are muscles (abdominal muscles) and they need to be strengthened, conditioned and depending on your goals, increase in size. Having strong tight ab muscles WILL help keep your tummy pulled in and look flatter. So yes, you need to work your core. But honestly traditional ab work, like hundreds of crunches don’t do much more than waste your time at best and tweak your back and neck at worst. They are not very efficient and don’t address the layer of fat on TOP of the muscles.
[Read more…]

Filed Under: abdominal training, Fat loss Tagged With: , ,

At Home Ab Workout -The Video

May 5, 2011 By

In my last blog post I gave you a pretty high intensity at-home ab/cardio workout.

I got a lot of emails asking me questions on how to do each move so I went ahead and make a super short video showing each move.
[Read more…]

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

Could This Be YOUR Problem?

April 11, 2011 By

Have you been working out with good intensity, regularity and under the guidance of a fitness professional for 30 days or more and you have not lost any weight or felt your clothes get looser?Get happy with your scale with our Elk Grove Boot Camp

If you say no to any one of those, first go address and remedy that. (I know a good fitness professional with a great program if you need a name ;D ).

If you said yes to all 3, then you my friend probably have a bit of an issue with food portions; sticking to them, knowing them and/or measuring them.  You see in the end after all is said and done about manipulating time frames, rotating carbs and counting protein grams, it’s still about calories in and calories out.

If you’re like me, counting calories is kinda crazy-making and unless you eat 100% of your meals at home, it’s not always realistic or easy to count every calorie accurately which makes me crazier.

An easier way is to watch your portions. It’s pretty easy, you can do it with any meal, made by anyone and it works!

Look, you can work out until you drain every last drop of sweat out of your body but if you’re calories are too high, you won’t make progress. Take the time to look over these tips and start on them at your next snack or meal.

[Read more…]

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

How To Avoid Being 15lbs Heavier By The End Of 2009?

November 17, 2009 By

 

It seems that the whole world has become aware of the fact that the average person gains 10-15lbs during the typical holiday season; Halloween to New Years.

But having this knowledge and actually doing something to prevent the unsightly weight gain is a different story.

So what can you do to actually go into 2010 without having “lose weight” as your annual new years goal?

I actually have lots of tips that will help you beat the end of the year 15 and today I’m going to share 4 with you that you can apply to your life all the time, not just during the holiday season.

1.) Eat Leans Proteins and Fruits and Vegetables FIRST

Just because it’s a holiday meal doesn’t mean you can’t eat any nutritious food. Make sure to load up on healthier food choices first and try to eat as much lean meat, fish, and fruits and veggies as possible at the start of each holiday event. This will leave less room for the unhealthier, higher calorie treats. At least this way you know your body is getting in some good nutrition and you are not putting yourself at excessive risk for sickness and/or other health concerns.

2.) Drink, Drink, Drink Water!

Water competes for space in your stomach and truly helps decrease appetite. For every plate you eat, try to drink at least 1-2 glasses of water. After that second plate, when you have 1 full liter of water in your stomach, I bet you might just throw in the towel!

3.) Control your Portions

Try to eat only half of all the servings of unhealthy food that you choose. Half of the portions equal half the calories!

4.) Use Lower Calorie/Carbohydrate Substitutes Whenever Possible

Instead of using sugar, opt for zero calorie alternatives like splenda or stevia. They can deliver a similar taste without all of the extra sugar and calories. Even try replacing yeast with protein powder when you bake. The extra protein and reduced carbohydrates will result in a slimmer you while still providing some great tasting treats! Your goal should be to find the minimal amount of calories that can provide the same great taste that makes the holiday treats enjoyable rather than simply overdoing it because you can!

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

The Action Taker in You

March 20, 2009 By

 

Spring is here and that means one thing – it’s time for spring cleaning.

The word alone conjures up the image of a garage too filled with junk to walk through, let alone park a car, and closets filled to capacity.

When things get this out of hand it’s easy to just give up.

Why put your shoes on the rack when you’d have to climb over a stack of newspapers to reach it? It’s easier to throw them down by the door. Why hang your coat up when the closet is a disaster area? It’s easier to drop it over the back of a chair.

What does this have to do with fitness and weight loss? It’s actually a striking analogy for where many of my clients are before they find me.

They’ve given up.

Why eat a salad when you’re thirty pounds overweight? It’s easier to enjoy a heaping plate of pasta. Why go to the gym after work when it will just make you sore? It’s easier to relax on the couch.

Living life with unwanted excess weight is like allowing your garage to stay clogged with junk. It’s a discouraging place to be.

The good news is that you aren’t stuck.

In the same way that you take a weekend to roll up your sleeves and get that garage cleaned out, it’s time to take a month or two (or more depending on where you are in relation to your goals) and drop down to your ideal weight.

I know I’m making it sound easy, and when you approach it this way it is easy.

Beware: There are two ways to approach weight loss, one will leave you discouraged and frustrated
while the other will get you fit. Which approach do you use? Read on to find out…

The Diet Dabbler


You know this person. Every month they are trying out a new diet, one week they can’t eat carbs and the next week they are only eating soup. They feel guilt about food and are unable to experience the results that they want.

Exercise is equally as spotty and is done in bursts. One month they power walk on their lunch break, a few months later they try taking a class at the gym. Results aren’t achieved and the programs are abandoned.

Maybe you can relate.

The entire problem with the Diet Dabbler mentality is their lack of consistency. The only thing consistent is that their frustration grows with every failed attempt and their weight continues to rise.

The Action Taker

You also know this person. This is that guy or gal who buckled down and lost the weight with the use of a massive plan of action. They teamed up with a professional, they stuck with a diet plan and they exercised hard. And in a short time their body was transformed.

Guess what? Now that Action Taker is in maintenance mode-the best place to be. They look great, they feel great, their cloths fit just right and they’re loving every minute of it.

Maybe you’re thinking "I tried to lose the weight and it didn’t work, so this won’t work for me either." Forgive me for putting it bluntly, but you’re wrong.

Maybe you’ve dabbled with diets and exercise only to come away frustrated. I understand. Many of my clients have experienced that same frustration before they found me.

Here’s the bottom line: it’s time to tap into your inner Action Taker, roll up your sleeves and do what it takes to drop down to your ideal weight.

Get serious about your results and begin the last weight loss program that you’ll ever do. Contact me today to get started on a program that will deliver results.

Then you can kick your diet dabbling days to the curb.

Stay focused,

Sarai D. Jones

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

The Blame Game

March 2, 2009 By

 

Blame-game

Whose fault is it that you’re out of shape?

If you go by what you hear in diet ads then you believe that it’s anyone’s fault but yours.

The big diet companies think that if they put the blame on you, then you wouldn’t buy their bogus pills. So they put the blame on your cortisol levels, your modern diet (ie fast food), or your busy schedule instead of where it belongs – which is squarely on your shoulders.

Sure, you have obstacles that get in your way – your schedule, your job, your kids, the weather, your knee injury from college…but ultimately you have the body that you accept.

I’m going to repeat that so it will really sink in.

You have the body that you accept.

Embracing the blame for your current weight is not a bad thing – it’s empowering. Think about it. If it really wasn’t your fault, if it really was due to a long list of variables that you have zero control over, then you’d be stuck. You’d have no way to change.

The Secret Behind ‘Before and After’ Pictures

Allow me to pull back the curtain for you on something that the diet industry doesn’t want you to know. You’ve seen countless before and after pictures documenting weight loss as a result of a diet product. Well, there is more involved than just the diet product, and it’s the same across the board.

Look into the eyes of any person in their before picture and you’ll see that they are disturbed. The body they have is no longer in sync with the body they can accept.

They changed the body that they accept.

Now look into their eyes in the after picture – see the sweet satisfaction? They now own the body that they decided they could accept. And what a great feeling that is.

Your Time To Transform

Whether you realize it or not, you already posses everything you need to transform your body, but it all starts with taking responsibility for the body that you have today. You have your current body because until this moment you’ve been OK with it.

Oh sure, you aren’t thrilled with it, and you even talk about losing weight and getting fit, but you haven’t changed what you’ll accept. Here’s how to transform your body in 3 steps:

Step One: Get Disturbed

You’ve heard it said that emotion creates motion. This is essential when it comes to losing weight. Just like those folks in the before pictures, to transform your body you must first decide that you can’t live another day in the body you currently have.

It’s time to get your emotions stirred up. Make a list of all the reasons that you must lose weight and get fit. Get disturbed!

Step Two: Get Focused

Without clarity it’s very hard to get where you want to go. Now that you’re disturbed with the body you have, it’s time to decide what the body you can accept looks like.

I want you to think in concrete and specific terms. Just like the captions under those before and after pictures – "Suzy lost 25 lbs", "Mike lost 8 inches from his waist", "Jenny went from a size 18 to a size 6" .

Get a clear picture in your mind of what you’ll look like in your after picture and visualize what the caption will read.

Step Three: Get Moving

The time spent between your inspiration (now) and your action determines whether you will succeed or fail. Don’t allow yourself to get stuck between inspiration and action – there is always something that you can do right now.

Don’t you agree that you’ll be happier living life in a fit, healthy and attractive body, rather than the body you have today? Of course you’ll be happier.

I’ve helped scores of clients just like you finally lose their unwanted weight.

I am here to take you from your before picture to your after picture, however, you need to bring something to the table – you need to make up your mind about what you’ll accept of yourself.

What will you accept?

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

Sexy Abs Blueprint

February 27, 2009 By

 

Sexy belly

Yesterday we talked about the myths regarding getting a flat sexy stomach now let’s develop an action plan.

Your sexy abs blueprint:

Step#1- Lose the fat that is covering your abs so that you can see them
A.) Eat to lose fat and elevate metabolism

  • Drink at least 2-4 cups of water immediately upon waking and then drink at least 1-2 cups of water every 2 hours you are awake.
  • Drink 1-2 cups of water for every 15 minutes of vigorous activity.
  • Eat immediately upon waking and then every 2-4 hours after that for a total of 6-8 feedings per day (3 meals, 3 snacks- half the size of your meals, workout nutrition)
  • Focus on a wide range of organic lean proteins, natural fats, and fruit and veggies

Sample One-Day Menu:

Breakfast- Scrambled Eggs, Greens, and Turkey Sausage or Bacon
Mid-Morning Snack- Mixed Nuts and Fruit/Veggie of Choice
Lunch- Chicken, Salmon, or Shrimp Caesar Salad
Mid-Afternoon Snack- Cheese and Fruit/Veggie of Choice
Dinner- Turkey or Beef Meatballs and Spaghetti Squash
Pre-Bed Snack- Protein and Flax Shake
Daily- multi-vitamin made specifically for women and an essential fatty acid (EFA) supplement

Use This Carb Reduction Blueprint to further help structure the above blueprint:
Step#1- Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars
Step#2- Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast
Step#3-Replace all starches and sugars with fruits and veggies
Step#4- Replace all fruits with green veggies
Step#5- Use strategic carb and calorie cycling to take your body to next level (my clients and I have had great success with this but it is beyond the scope of this article)

B.) Train to lose fat and elevate metabolism
– Monday, Wednesday, and Friday- Perform Total Body Circuit Strength Training
– Tuesday, Thursday, and Saturday- Perform Cardio Interval Training

Step#2- Train your abs based on their true function: STABILIZATION

Below is one of my boot camp client’s favorite (and most hated) core workout. It involves no crunches or sit-ups by using all pillar stabilization exercises. Once you master these killer moves and follow everything else I previously listed above, you will have a sweet pair of rock hard abs to show for it… I guarantee it!

The Power to the Pillar Workout- Tabata Style

This 20-minute total body core workout focuses entirely on pillar stabilization. The pillar collectively consists of your shoulders, hips, and core. It is your body’s powerhouse, foundational to all movement.

For each exercise below you will alternate between 20 s of work and 10 s of rest. You will repeat this 30-second sequence eight times for four total minutes followed by a one minute rest and transition before moving on to the next exercise listed.

For maximum benefits, you must seek to maintain a tight pillar position during all movements by actively pulling your navel to your spine, engaging your glutes, and maintaining a straight line from the heels through the shoulders. Think of these visuals while doing the moves below:

– Suck in your gut
– give yourself a wedgie
– be flat like a diving board.”

Exercise#1-Front Pillar Variation (static or dynamic)
Exercise#2- Left Side Pillar Variation (static or dynamic)
Exercise#3- Right Side Pillar Variation (static or dynamic)
Exercise#4- Back Pillar Variation (static or dynamic)

Today is the dawn of a new age in core training and it is my sincere hope that you take this killer information and run with it.

Stay focused,

Sarai D. Jones

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

Weird Reason Breakfast is Boring

February 20, 2009 By

 

This morning I was sitting in front of my computer struggling to come up with a catchy title for this. I was thinking – yet again – about stressing the importance of breakfast to you.

So as I sat there trying to be clever I mumbled out loud, "Breakfast is boring."

And there you have it. That’s exactly how I came up with this title. But do NOT take this message lightly.

You see, I know you’re heard it a million times before. "You have to eat breakfast." And I know it’s not a super sexy message. But do you have any idea how many people I meet as a fitness professional that DO NOT eat breakfast? A lot. And do you have any idea how many of those people that don’t eat breakfast are overweight? Pretty much all of them.

Look, I’m not crazy. I know you don’t have much time in the morning. And I know many of you just aren’t all that hungry right after you wake up.

So let’s look at this another way. You get up each morning and go to work every day because you want a roof over your head and food on the table, right? Day after day after day you go to work because you want the RESULT of that effort.

Well, IF you want to burn fat, feel better and have more energy you WILL eat breakfast every morning. Period. End of discussion.

Some things are boring. Some things just have to be done to get the result you want. For those of you that want to burn fat all day long, breakfast is just one of those things.

Stay Focused,

Sarai D. Jones
PS – Prograde Lean is a DELICIOUS chocolate meal replacement shake that I recommend to all my clients. It’s the perfect solution to breakfast.

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

Michael Phelps, Bongs and 6 Pack Abs

February 15, 2009 By

 

So by now you’ve probably heard that Olympic champion Michael Phelps has gotten himself into a little bit of hot (bong) water. I felt I couldn’t let this opportunity slip by without sharing some lessons from his mishap.

First, we all have to remember that we’re role models. Somebody somewhere is looking up to us for
guidance. It’s a shame Michael Phelps screwed up, but he did. What’s done is done. I know it reminded me that as a fitness pro, I MUST lead by example.

Second, again, he screwed up. And while I’m not one to give people a million chances, I do believe
in second chances. And forgiveness. Which, when it comes to melting fat and getting fit, is VERY important.

I can tell you from experience working with hundreds of people with similar goals to yours, you WILL screw up somewhere along the way. The key to success is to forgive yourself and move forward.

The people who truly fail are the ones that just give up the first time they make a mistake.

Third, this has nothing to do with what Michael Phelps has recently done, but it’s another great reminder. If you want a lean, hard body and 6 pack abs, you’re going to need to WORK. Regardless of his recent actions Michael Phelps is an Olympic Champ because he worked his rear end off. Don’t fool yourself into thinking that achieving your fitness goals is going to be a piece of cake.

Fourth, much was made during the Olympics of Michael Phelps and the massive amounts of calories he was consuming. If YOU want to get into peak condition you need the proper nutrition. Period.

Look, if you’re not eating enough fruits and vegetables you need a Whole Foods based multi like

Prograde Nutrition’sVGF 25+

If you aren’t optimizing your workouts by refueling with the correct blend of carbs to protein (based on the research) then you need to start using Prograde Workout like I do.

Anyway, when you see a news story like this one involving Michael Phelps, always remember to look for the positive lessons you can learn.

Stay focused,

Sarai D. Jones

PS – If you’re serious about your training and want the best nutritional products, then use what I use
– Prograde Nutrition

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

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: , , , , , , , , , , , , ,
Next Page »