Eating Out This Weekend? Avoid This…

March 25, 2011 By

A couple of days ago I did a blog post about making most of your meals at home if you want optimal results fast.

But, I got several emails from some of you saying yeah, but it’s not realistic that I’m never going to eat out and I still want to lose weight so what should I do?

You are absolutely right.

Burn off those calories at Booty Boot Camp

And things actually have gotten easier for us calories watchers since restaurants are required to put the nutrition info next to every meal. I don’t know about you but I’ve been shocked at what I see more than a time or two. Most restaurants also feature a “light” menu now to make up for all their calorie secrets being outed but if you’re like me, that light menu can look a little drab when compared to the rest of the calorie loaded fare on the menu. So I’m going to give you 3 quick tips that you can use to transform a meal off of the regular menu into a flat abs supportive meal. Warning: not every meal is salvageable; you need to be ok with that :).

Here are 3 tips to keep in mind if you eat out this weekend:

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All-Natural Diet Soda

August 25, 2010 By

 

One of the easiest things you can do to begin losing weight with virtually no effort is to cut out high sugar and high calorie sodas and drinks.
Did you know that if you drink just two cans of soda a day now, and you cut that out of your diet, you would lose about 32 pounds in a year? That’s 32 pounds gone without changing anything else!
Now if the idea of giving up your soda all together is too tough how about replacing just one of those sodas with my all natural diet soda. I made a really quick video to show you my “diet soda” that I drink several times a week. It’s really refreshing and there are hundreds of flavor possibilities.
Check out my diet soda here

All Natural Diet Soda

 

Add a strength training workout 3 times a week and a daily metabolism boosting breakfast to this small step and you could shed about 8lbs in just 6 weeks. That’s pretty darn easy.

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Hate Water? This Tip will have You Drinking a 1/2 Gallon Easy!

August 12, 2010 By

Skin not smooth and clear? Drink more water

Feeling fatigued? Drink more water

Bloated? Drink more water

Need to lose some weight? You guessed it, drink more water.

Water, water, water.

Yup, it seems water is the magic elixir that can fix a multitude of beauty and health issues.  And I can’t argue with the benefits of gulping close to triple digits ounces each day in your quest to get lean.

Water helps your body run more efficiently therefore your body can spend it’s energy doing what you want it to do, shed fat. It helps you feel more satisfied when you are watching your calories and it keeps you hydrated so that you can push extra hard in your workouts and thereby burn more calories…that means faster weight loss!

But what if you have a hard time remembering to drink water or worse yet, what if you don’t care for the taste of water?

I made a super quick video for you it’s only 48 seconds and I think it’ll help you a bunch.

Do you have any water drinking secrets? I’d love to hear them. Leave a comment on my blog.

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How Sweet It is

December 17, 2009 By

 

Sugar and alcohol, those are the two topics I get asked about the most when it comes to weight loss and fat loss.

Sugar can be as addicting as coffee or even cigarettes for some people. And just try and quit it once its got its hooks in you.

But sugar can be confusing too. Is there such a thing as "good" sugar and "bad" sugar? And is there ever a time when you need to eat sugar?

My friend Leanne Ellington from Not Your Average Boot Camp in Orlando Florida gives you the skinny on it all. Check it out.

Sarai

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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!

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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?

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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

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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.

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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

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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

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