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…]
Alcohol and Fat Loss
December 12, 2011 By
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…]
Fat Free December -31 Days of Healthy Habbits
December 5, 2011 By
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.
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 1st!
You Say You’re Ready. But Are You REALLY Ready? (final steps to Rockin it)
November 18, 2011 By
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…]
When’s The Last Time You Had A Choice? (Rock the LBD pt 2)
November 17, 2011 By
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 6th.
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
Weigh More, Smaller Jeans Size
November 14, 2011 By
So I posted this picture last week on the facebook fanpage
As you can see it shows a lady that went from 127lbs to 136lbs and is clearly smaller, tighter and more defined.
Since you’re a reader of this blog I’ll assume you know the “how” but do you know the “why”?
Well let me go over both briefly and simply. [Read more…]
“…If it’s All The Same, I’ll Have A Snickers Thank You”
October 19, 2011 By
Things have been crazy at the BBC HQ. Last Saturday we had 18 ladies start the 21k challenge. I’ll keep you posted on how they do.
This challenge is a little different from the programs I usually do because instead of giving them done-for-you menus, the ladies each have their own calorie intake goal and are making their own food choices, making sure to note their portions and record everything. Since I don’t believe in starving yourself (all it does is make you lose muscle, not fat) most of the ladies have gotten a number far higher than any other “diet” that they’ve done in the past. I think a few were quite happy about that “huge” number of calories they could eat and had visions of Starbucks lattes, snack size bags of chips and other “goodies” they could now afford to have in their daily life.
Well when I slightly balked at the suggestion a particular client had that she could still eat her McDonalds in the morning, her SB skinny frappe in the afternoon and have her serving of ice cream every night and still stay within her calorie goal for the day. She asked me: “Well why not? As long as I stay in my calorie range, why can’t I eat whatever I want?” [Read more…]
Skinny Jeans Approved Desserts (Recipes)
August 10, 2011 By
The two biggest “challenges” my clients often face when they are trying to stick to a plan to get lean, as far as nutrition goes, are alcohol and sweets. Sometimes one or the other, sometimes both.
That’s why during the last Skinny Jeans Transformation Challenge, I challenged the teams to come up with healthy desserts under 200 calories per serving that were made up of a majority of whole foods (meaning minimal processing), contained at least one “super-food” and tasted good enough to satisfy the urge to grab a jumbo cookie, brownie or bowl of ice-cream (you do get those too right? It’s not just me?…..).
Well they came up with 3 and I’m finally sharing them with you today (Hint: The ice pops are PERFECT for these hot summer days). [Read more…]
My New Favorite Word
August 3, 2011 By
One thing I hope you’ve all learned from my blog and emails is that even though fitness is my career, I’m just a regular woman like all of you. I mean we all have different things that fill our days and stress us out at times but we all have them –busy days and stressful situations. Just like you; first thing when my eyes open in the morning, the laundry list of the 10 hours worth of things that I need to accomplish in 3 hours starts running through my head. Sometimes laundry is actually on that list, boooo!
But just like you (and maybe a little more so) I also know that one of the most important things on that list is my own workouts. And just like you, my first thought is often: “I don’t have time for that! I’ll squeeze it in later”. [Read more…]
Be a Weekend Warrior-for August
July 27, 2011 By
Today I have two gifts for you, one for every single person reading this and one for 15 Booty Boot Camp newbies.
First up, tracking your progress is a key element in making sure that you reach your goals on time and exactly as planned.
Today I’m sharing with you my 30-day progress tracker so you can chart your progress from day 1 to day 30. In it I share exactly what methods of tracking you should use and why. There are also step-by-step directions on how to do it and a place for 30 days worth of pictures and measurements. You can print it up and start using it today!
A gift for you: 30-day-progress-tracker
Next; last week we moved into our new 3,000 sq ft facility and we are having a great time utilizing all the new space. While the official grand opening is not for a few months, I’ve decided to have an unofficial grand opening right now and invite 15 women to come lose weight and tone up with us.
I’ve spent the last few weeks developing my ‘Weekend Warrior Weight Loss’ program to help you drop 6-12lbs in the next 30 days. That is an entire jean, skirt or dress size! While most people are giving in to the lazy days of summer you could go into Sacramento’s Indian summer looking amazing.
And the best part is it is F.ree…… but only for 15 ladies.
Here are the details:
- My team and I will take your measurements and pictures and help you fill it all in on your progress tracker. We will continue to re-measure and take pictures for 30 days.
- You will receive a complete 30-day, step-by-step menu complete with recipes and grocery lists
- I’ve created 2 At-home cardio workouts and
- 2 At-home strength training workouts
- Access to EVERY Saturday Booty Boot Camp workouts with us July 30 –August 27 (workouts are at 8:30am)
Would you even know what to do with yourself if you were 12lbs lighter in 30 days? Maybe you’d take yourself to the mall for some shopping or maybe take yourself shopping in your own closet cause you can get into some of those too tight outfits that have been sitting there for-Evvvveeerrrr.
As I’m sure you’ve realized this is kind of a crazy program for me to give away for free. I’ve put hours and hours into the development of it and I could easily charge at least $97 for it (and I just might in the near future and it’ll be well worth it) but since I’m super excited about my new space and probably a little delirious from all the long hours that went into getting it ready, for the next 6 days, it’s my gift to you…..but only for the first 15 committed action takers.
To make sure I get the best group possible answer these questions:
1. Are you new to Booty Boot Camp? This program is to introduce women who have never tried Booty Boot Camp to the program.
2. Check your schedule, can you attend either the July 30 or August 6th Saturday workout at 8:30am to have your initial pictures and measurements taken.
3. Still looking at your schedule; make sure you can attend at least 3 of the 4 (or 5) Saturday workouts between now and August 27th.
4. Take a look at yourself in the mirror; do you see some things you’d like to change in the next 30 days and just as important, do you see a woman that is determined to get it done?
If you can answer YES to the above 4 questions then give my assistant Sarah a call at 925-321-5053. She will reserve your spot, schedule your first workouts so we can take your measurements and pictures and she will make sure that you receive the menus and at-home workouts in time to get started.
Here are your action steps:
1. Call Sarah and reserve your spot. Don’t procrastinate there are only 15 spots. 925-321-5053
2. Print up your 30-day-progress-tracker and bring it with you to your first Saturday workout.
Today is the PERFECT day to get started.