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: , , , , , , ,

Your Weight Will Change Over The Next 2 Months!

November 19, 2008 By

 

Will It Be Up Or Down?

It’s here-just look at the seasonal shelves in your favorite store. Retailers
refer to this time as the holiday season, but I like to be more accurate.

Weight Gain season starts now and runs straight through New Year’s.

The next two months will bring ample opportunity for you to indulge, to
enjoy and to expand your waistline. Of course the choice is yours.

Why
do I bring this up now and not mid way through December? Quite frankly
now is the time for you to plan for the weeks ahead. Once the
whirlwind of activities and obligations begins, you’ll be too caught up to put a
plan into action.

So in this moment of clarity, this calm before the
storm, let’s outline a plan that will save you from unwanted holiday pounds.


1) Put Your Feet to the Fire: Exercise is the first thing to go when
people get busy, and this time of year is notorious for deserted gyms. This year
do something drastic -obligate yourself to exercise. Promising to yourself isn’t
enough, you need to promise to others so that you won’t drop the ball.

  • Commit to working with a fitness expert – the perfect solution for
    consistent, challenging and effective workouts. You’ll get the attention and
    assistance that you need to power through this time of year in better shape than
    ever – talk about motivating!
    Booty Bootcamp is a great way to lend you that
    kind of commitment at a bargain price!
  • Get your spouse involved – what a great way to spend more time together
    during this busy season, and you’ll be able to support each other in your shared
    quest for fitness. Decide on an exercise activity that you can both enjoy and
    set a schedule for your workout dates.

2) Cut the Fat: I mean this literally. I’m not going to
imply that you shouldn’t indulge in any seasonal treats, but think moderation.
So often the holidays are used as an excuse to eat until the point of being
uncomfortable – would you really miss that bloated feeling? Decide on a few
fattening treats to cut out this year.

  • Do you really need to bring sweets for everyone in the office, especially
    since you know that you will end up with the leftovers? How about a fruit basket
    or flower arrangement?
  • At parties load your plate first with greens, vegetables and lean meats
    before breads and heavier foods. Also drink water with your meal and keep
    alcoholic beverages to a minimum.
  • Watch what you drink, most beverages are filled to the brim with calories.
    Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling
    fire-all very enjoyable and all filled with empty calories.
  • At no other time in the year are we faced with so many sweets. To indulge a
    little and avoid adding pounds to your frame, try the one treat rule. Each time
    you’re in a social situation that involves sweets just eat one, and enjoy your
    treat slowly.

If you truly want to enjoy this time of year without dealing with added
pounds it is all in your hands. The key is your mindset.

Most people
approach this time of year with the mindset that says ‘I deserve to indulge and
I shouldn’t have to exercise since it’s the holidays.’ This is fine if you don’t
mind entering 2009 a few pounds heavier, a little less healthy, and with lower
energy than ever before.

I believe that you deserve better. I believe
that you should enter 2009 in better shape than you are today, healthier than
you’ve been in a long time, and with more energy that you thought possible.

I’m always available to help – call or reply to this email to learn more
about Booty Bootcamp and I’ll show you how you can see a lot of change over the
next few weeks to come.

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

It Happens To Us All

November 14, 2008 By

 

To my Elk Grove Booty Bootcamp girls:

Hi,

Sarai here, I hope you are having a great day so far.

Good job this week ladies.

This is week 3 for the new ladies but it is week 11 for the veterans, way to go!

When I first made the decision that we would do 16 straight weeks of Booty Bootcamp until our end of the year break I knew you would all be excited to hear it, and you were. I also knew that as we drew closer to the end of that stretch you might start to grow weary.

Has this happened to you?

If it has, don’t beat yourself up, it’s normal. We all need a little break from time to time.

So, now that you’ve had a few days off and have gotten to sleep in a little, let’s get back to it.

This is often easier said than done, I know. There have been times when I have been away from my workouts for one reason or another and as the day approaches that I have set as my start date half of my mind is willing but the other half has gotten quite used to my sedentary lifestyle. I sometimes have to literally yell at myself (yes, it’s a little weird) to get my butt up and get moving. Once I do however, I never remember why I ever stop.

So this coming Monday, no matter what the little crab side of your brain is telling you, get up and come work out at Bootcamp.

There is absolutely no way you will regret it. I promise. I have never led you wrong before and I’m not now. Decide to make all 3 workouts next week and I promise you will be so glad you did.

Next week is a new week. All past fitness mistakes forgotten.

Have a great weekend ladies

Sarai Jones
www.GetFitWithSarai.com

Events next week:
Bring a friend week – Bring a friend to any class next week
Wednesday chat 5:30pm –Sugar addiction
Thursday/Friday- End of session game day with prizes!
Saturday workout November 22, 10am –Friends and family invited a well
Saturday also Mens bootcamp 11am

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

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: , , , ,