Your At Home Ab Workout

May 3, 2011 By

I hope you had a great week last week. I was out of touch getting everything set and organized for the Skinny Jeans Transformation Challenge that started on Monday the 2nd. This group of 23 women are SUPER excited and I can’t wait to show you what they get Get flat abs at Booty Boot Campdone in the next 8 weeks.

In addition to their boot camp workouts, I give them quick but intense 20-30 minute workouts to do at home on their days away from camp. This is the one I’m giving them this week (in fact YOU are getting it before them). Print it out and give it a try.

If you are a real beginner (as in this is the first time you will be breaking a sweat in the last 3-6 months or more) only do each circuit 1 time. If you are intermediate, do each circuit 2 times, if you’ve been working out regularly and intensely for 6 months or more try it 3 times.

Print it up and do it 2-3 times this week.

Also, don’t forget to share this link on facebook so your friends can do it to!

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

Done-For-You (no self-control required)

April 13, 2011 By

Yesterday we talked about the importance of portion control cause at the end of the day it really is about calories in and calories out.

I wanna show you some of my favorite done-for-you portion control snacks cause I’m sure you’ll agree that some things are harder to “control” than others (mmmmmm……peanut butter).

With these things you can snack and stay right on track with your portions or indulge in some treats without guilt.

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Filed Under: Fat loss, Nutrition, Weight Loss 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.

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

Emergency Weight Loss Lunch

August 19, 2010 By

Trying to lose weight? You gotta be prepared!

Your little cooler has gotta be your new best friend, with you at all times, your next meal at your finger-tips.

But every once in a while, even the best most experienced dieter gets caught without something to eat.

What to do?!

I’ve got a plan. Now you may have to make your own version of this but you’ll get the idea and be better prepared by doing it.

Watch this super quick video, it’s only about 48 seconds, and then pack your own 911 lunch today!

What’s your version of this lunch? Leave a comment below please.

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All About The Booty Workout

July 21, 2010 By

We women want it all; firm arms, a flat stomach, lean thighs…but the one body part I get constant questions on is the butt.

Some women want it smaller, some tighter, others ask for a lift and a lot of women tell me they just need a booty, period!

Well, I’ve posted one of my all-time favorite booty workouts below. It’s a great combination of compound movements to work the major muscles in the legs (and burn TONS of calories) and isolation movements to sculpt that nice rear view.

Try my all-about-the-booty workout 3 times a week for the next 6 weeks and see what changes you can make in your bottom line.

And since nutrition is absolutely something that can’t be ignored in the quest for a tight, lifted bottom, I’ve even included a sample “perfect diet day” for you to get some meal and snack ideas. [Read more…]

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Holiday Weight Gain Averted!

November 19, 2009 By

 

Repeat after me -"I will not gain more weight this holiday season."                                         

When you said that right now, how did it feel? Did you mean it but just don’t quite know how to make it happen?

Well I’m here today with 3 more quick tips to help you avoid the dreaded end of the year 15 pounds.

And trust me, I know these simple tips work, because the women in my fitness boot camp use them to stay lean and trim all year, including through the holidays.

The 3 I’m sharing with you today are very quick and very simple, in fact, just like the first four weight loss tips I gave you, you can start these right now.

1.) 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!

2.) 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!

3.) Perform High-Intensity Activity Before and/or After a Big Meal or Holiday Feast

I know, I know. I promised diet strategies, but I simply cannot go without recommending some activity. Your body is most receptive to higher calorie and/or carbohydrate meals within 30 minutes before and within three hours following high-intensity activity. Ideally you would want to workout out before AND after a big meal, but if you can only do one, that will suffice. It is less important when you do it and more important that you do it. Your best options will be 20 minutes of circuit resistance training or cardio interval training. Even a 20-30 plus minute walk a few hours afterwards can serve as a bit of damage control.

I’ve got LOT’s more tips to help you out. I’ll make sure to post a few more over the next few days.

If you want non-stop access to me and all my little tips, tricks and turkey burning workouts, come check out my boot camp for women. You can do it free for a full week.

Booty Boot Camp

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The Secret To Weight Loss Success

October 23, 2008 By

 

How many of you own 4 or more weight loss or exercise books?

Who has 5, 6 or more?

Why do you have so many?

Are you looking for the one ultimate nutrition strategy or exercise program that is going to really help you do it this time?

So here’s the part where you probably expect me to tell you that I’ve got it. That my Booty Bootcamp program is the magic bullet you’ve been looking for.

I’m not going to do that today.

Sure, I do think my workout and nutrition system is one of the best out there, but do you want to know the real reason most people fail at their weight loss attempts?

The list could actually take up a months worth of blog post but let me tell you just a couple:

1. They are looking for a short-term quick-fix solution – They go into it thinking about losing 10lbs asap so they can go to their class reunion looking better. They are not focused on making PERMANENT changes to their lifestyle that will not only help them reach their goal now, but will keep the unwanted fat from returning.

2. (And I think this is the biggest culprit) Lack of consistency – Here is the complete honest truth, almost any weight loss and exercise program will give you some measure of results. Yes the better the program, the better and quicker the results. But for all intents and purposes if you pick a plan and then stick to it day in and day out. Giving it 100% effort, you will get some results.

The problem most women have however is that they will do good for a few days, even a few weeks and then life happens and they allow themselves to become distracted from their weight loss goals.

One of the most compelling reasons I can give you to seek the help of a fitness professional is the accountability a good fitness professional will hold you to.

The ladies in my Booty bootcamp program know that when they don’t show up I call, text or email them to check on them and give them that little tap on the conscious that they may need to stay focused. If they start to miss too often, I call them on it and help them re-focus.

Sure maybe it’s cheaper to get a book, read a magazine or check a website out for weight loss tips, but is it really cheaper if you don’t actually use it?

If you are in the Sacramento or Livermore Ca areas and you’d like some help with that, get in touch with me.

I’m always here to help

Sarai D. Jones

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

The Art of Eating Mindfully

October 9, 2008 By

 

Are you eating right now?

Do you ever find yourself snacking away without paying attention to how much you’re eating?

Maybe you’re focused on a movie or the ball game or a great super informative blog :). This is a
sure-fire way to gain weight.

When your goal is to drop pounds it is important
to practice the art of eating mindfully.

This means that when you eat you should
stay tuned in to your level of satiety so that at the first sign of fullness you
will stop.

It a simple habit to get into, but start paying attention today to how many times you ate without REALLY being aware of the taste, smells and textures of your food.

If you could have 2oz of chocolate that you are truly present for and fully enjoy vs popping piece after piece of chocolate goodies into your mouth just think about how much weight you could lose.

Fitness is a journey of many steps. Make conscious eating your next step.

Being conscious also applies to your workouts. Can you sleep walk through your current routine?

Let me wake you up

Booty Bootcamp

Sarai Jones

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

Emotion Creates Motion

October 5, 2008 By

 

Can you remember a time when you felt completely discouraged with your body?

It’s easy to beat yourself up when the body that you have is miles from the one you want.

When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor.

You may have heard the expression ’emotion creates motion’.

This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.

Need help taking the next step?

email me today!

I’m here to help.

Sarai Jones

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

Delicious Dinner Idea

October 4, 2008 By

 

You can never have too many ideas for a healthy meal.

Check this one out.

Enjoy!

Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2

Here’s what you need…

  • 5 oz boneless raw chicken breast, diced
  • 1/4 cup chicken broth
  • 4 teaspoons cornstarch
  • 5 cups raw mushrooms, sliced
  • 4 teaspoons olive oil
  • 2 cups red bell pepper, chopped
  • 2 cups China peas
  • 1 cup plain lowfat yogurt
  • 2 teaspoons curry powder
  1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
  2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
  3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.


Check out my website for more great recipes

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