Pre-New Years Resolutions

September 28, 2008 By

 

Wanna be a rebel?

Why follow the masses and wait until January 1 2009 to start working off the excess fat you are desperate to get rid of?

With just about 14 weeks left until the new year you can make a real dent in your weight loss goals if not reach them entirely!

Imagine going into the new year being able to focus on something else other than your body for once.

Aren’t you tired of that yet?

There are only 3 sessions left this year of Booty Boot Camp.

That’s 12 weeks of expert fitness instruction and focused nutrtitional guidance.

We are excited to be bringing you lots of great new programs to make Booty Boot Camp even better including:

  • Step-by-step meal-by-meal weekly menus and grocery lists
  • one-on-one personal training along with boot camp
  • Personalized workouts for your "off" days or when you are traveling
  • And lots more!

Log onto http://www.getfitwithsarai.com/boot-camps-for-women.html to check out the new packages and check the next session start dates.

I’m always here to help

Sarai Jones

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

The Starbucks Diet

September 23, 2008 By

 

So my post on http://twitter.com/BootyBootCamp (if you’re not following me, please do) where I mentioned drinking a Starbucks Vivanno caught a lot of attention from my Booty Boot Camp girls.

You wanted to know if it was “ok” to drink when you are on the go without sabotaging your fat loss efforts. I was pretty sure I had remembered the nutritional facts correctly but I wanted to double check so here it is.

It turns out that the between the two flavors; Chocolate-Banana and the orange-mango-banana, the chocolate-banana Vivanno is the better choice (which makes me happy because I think it tastes the best). Even though it has 20 more calories (270 compared to 250) and a little more fat (5g vs 2g), it also has a less carbs, less sugar and more protein, so overall this is my pick.

They both have 6g of fiber (about 25% of your recommended intake) which explains why they keep you full for a long time.

You can also add a shot of espresso to the chocolate-banana or a shot of matcha to the orange-mango-banana but beware, while the espresso does not do much to the nutritional value of the chocolate-banana (it brings everything down a gram or two) the matcha sends the orange-mango-banana into the unsuitable category. The one shot adds 40 calories, 10g carbs and 10g of sugar.

So while I would rather have you drinking a vivanno instead of eating a starch loaded sub-way sandwich with very little protein or some greasy fast food option, I still want you to be aware of the fact that these
drinks do contain a higher amount of sugar than you want to take in on a normal everyday basis. Most of this is due to the fruit content but if you are trying to reduce the fat on your body, keeping your blood sugar stable is key, and too many sugar loaded meals can keep you spiking and crashing for hours thus slowing down your fat burning process.

A couple of tips to bring down the calories and sugar even more would be to substitute non-fat milk
for the regular 2% and ask for 1 or 2 less pumps of the bittersweet cocoa used in it.

My best tip: Be prepared. I would say 9 times out of 10 you know if you are going to be working late or on the road for more than an hour or two. Pack your little cooler with a healthy high fiber, low sugar, protein
packed meal that you can eat on the go and save the vivannos for a treat. I’ll take my own advice and lay of the starbucks. 🙂

Sarai Jones

www.getfitwithsarai.com

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

Flexible Spending = Massage

September 20, 2008 By

 

A massage is always a good idea. Any excuse will do.

One of my boot campers forwarded this message to me about using you flexible spending dollars for massage therapy. It sounds like a perfect way to put those use it or lose it dollars to work.

Now this is from a specific massage chain but the rules apply no matter where you choose to get our rub down.

check it out and enjoy!

Sarai Jones

__________________________________________________________________________________________________

The end of summer always signals a switch in schedules. It seems as if things suddenly go from slow-and-lazy summer to full-speed-ahead fall. As your me-time gets more scarce, it’s more important than ever to pay attention to your health. That includes eating right, exercising, getting plenty of sleep and getting regular massages to help keep your stress at a healthy level.
While we can’t help cross many of the tasks off your to-do list, we do have good news. This is likely the time of year when your flexible spending account (FSA) is soon approaching the closing date. If you still have money to spend, don’t forget that massage therapy is an eligible expense. And since FSAs have a "use it or lose it" policy, you have a great reason to move massage a priority in your schedule.

While the health and wellness benefits of regular massage are many, not all massages qualify for your pre-tax FSA dollars. Based on federal tax code, a qualified expense "must be to alleviate or prevent a physical or mental defect or illness." Massage is a frequently endorsed component in the treatment and prevention of a number of conditions. For starters, by lowering your heart rate and blood pressure, relaxing muscles and increasing endorphins, massage can aid in releasing stress, which is a leading contributor to a number of health conditions. It also can help naturally boost your immune system leading to fewer illnesses.

The news about massage is also good for migraine sufferers because massage has been shown to decrease headache frequency and reduce sleep disturbances, as well as reduce the chances of stress-induced headaches.

Additionally, recent research shows that massage therapy can help those who have insomnia, chronic pain, depression and anxiety, arthritis, carpal tunnel syndrome and fibromyalgia, and is beneficial for people recovering from surgery.

Ready to use up your FSA dollars on a massage? Here’s what you need to do:

  1. Talk to your medical practitioner (any healthcare provider who can write a prescription). A prescription for massage is required for your therapy to count as a qualified medical expense.
  2. Double-check the prescription. It should contain three pieces of information: Length of treatment, duration, reason for prescribing massage therapy.
  3. Schedule an appointment at Massage Envy. Although you will not have to bring your prescription to the clinic for your appointment, be sure to hang on to it.
  4. Keep all receipts for your records. Even though an expense is approved, you could still get audited by the Internal Revenue Service. To avoid problems, keep your written prescription and your FSA debit or credit card statement or other type of receipt that shows what you spent on the massage therapy.

If you don’t have an FSA, ask your Human Resources contact about your options and consider signing up for this benefit during your company’s next open-enrollment period.

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

Healthy Breakfast Idea

September 9, 2008 By

 

Looking for a healthy breakfast idea?

One of my clients gave me a serving of a great hot cereal for breakfast. She was in a concoction making mood and came up with the recipe and I think it’s pretty good and healthy too.

What should I have for breakfast? is the question I get most often from my boot camp ladies and personal training clients and this is a good option.

The recipe is for a large batch of dry cereal that you can then cook in single servings as desired.

Give it a try.

Danette’s Morning Mix

1 bag ground flax seed (16 oz)
2.5 oz. (1.5 cups) wheat bran or wheat
germ
1 c. ground almonds
2 scoops vanilla protein shake powder

Mix it all up in a zip loc bag and keep it in the freezer (because of the flax).

To make a single serving:

  1. Mix 1/4 cup cereal mix with 1/2 cup water
  2. Cook in
    the microwave for 1 1/2 minutes.

You may add a little sweetener and about 2 teaspoons non-dairy creamer or non-fat milk to make it nice a creamy.

Note: Just like with any hot cereal, play with the quantities of water, cream,
sweetner to get the taste and consistency you like.

I calculate aprox. 157 calories per serving or less and it’s loaded with both protein and fiber

Enjoy!

Sarai Jones

Filed Under: Nutrition, Recipes Tagged With: , , ,

When Only 30lbs In 30 Days Will Do

September 5, 2008 By

 

Ok, I’ll admit, all women are a little preoccupied with their weight. But I recently met with someone about my personal training services that I would say fell into the category of obsessed with weight loss. Not just any weight loss, FAST weight loss.

She listed to me every fad diet and gimmick under the sun that she had tried to lose weight including some
pretty dangerous prescription diet drugs.

This person bluntly told me that the whole 1-2lbs a week thing didn’t cut it for her. She was only interested in super fast weight loss.
She wanted to see 4-5lbs a week come off every single week. That was the only way she was going to stay interested.

Of course I told her about the difference in scale weight and body fat and how slower safe weight loss would result in long term results that she could maintain for life.

Not interested.

I told her that in just 3 months she could get to her goal and learn the habits along the way that would keep her there.

Not sexy enough.

I told her that if she did not decide to finally do things the right way 90 days would roll around and she would be right where she was now.

Yeah, ok, but can I lose 30 lbs in about 4 weeks with you?

I left that appointment shaking my head, wondering why someone would be so stuck on doing things in a way that she had proven to herself time and time again would not work.

Have you ever heard of self-sabotage?

One way women often do this when it comes to fitness and fat loss is by setting unrealistic expectations of what they can do or what they should expect.

For example: Trying to lose 30lbs in 30 days, trying to exercise 7 days a week from day one. Expecting to be able to keep up with other women who have been exercising for months or years. Feeling like if they haven’t eaten perfectly all day the day is a total loss.

If you read my blog post from a few days ago where I talked about “trying” to do something, you now realize that “trying” is nothing more than giving yourself a way out.

Well the same is true of unrealistic expectations.

Trying to be perfect and then failing because you are not is a vicious cycle you will be bound to repeat for your entire life.

When you set the bar so impossibly high for yourself that you can’t help but fail, you are doing nothing more than giving yourself a way out.

I know I ask this a lot but……aren’t you tired of that yet?

If you want a step-by-step nutrition program and a tough, enjoyable, effective fitness plan that will get you to your goal as quickly and safely as possible, come talk to me.

http://www.getfitwithsarai.com/boot-camps-for-women.html

Sarai Jones

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

The Power Of Your Convictions

August 27, 2008 By

 

“I’m going to try and eat a good breakfast everyday”

“I’m going to try and work out 3 days this week”

“I’m going to try and get to bed by 9 pm every week night”

Well are you or aren’t you?

Either you are going to plan and prepare what you will eat for breakfast all week so that you can eat a healthy breakfast or you are just going to wing it and expect some miracle to happen where you have a perfect breakfast waiting for you each morning.

Either you are going to schedule your 3 workouts each week like any other appointment and stick to them (joining a boot camp is a great way to hold yourself accountable to this www.getfitwithsarai.com), or you are going to hope that the stars and moon will suddenly align at 3 different times in your week and you will find yourself sitting around with nothing to do for an hour.

Are you getting my point?

“Trying” to do something is nothing more than giving yourself a way out of really committing to something.

And when it comes to fat loss and fitness all it does is leave you stuck at square one, frustrated and feeling like your whole life revolves around losing weight.

Aren’t you tired of that yet?

Once you decide that something MUST get done and you commit to doing it, you’ll be amazed at the power of your conviction.

Are you ready for a proven system that will take you from trying to doing?

http://www.getfitwithsarai.com/boot-camps-for-women.html

http://www.getfitwithsarai.com/group-fitness-training-programs.html

Sarai Jones

Filed Under: Exercise and Fitness, Fat loss, Mental Health Tagged With: , , ,
« Previous Page