It’s time to purge that elephant in the room: THE SCALE!
Whether it’s in the bathroom, the basement or in the bedroom, it’s taunting you.
Every day it beckons for you to step onto it. It’s the first thing you think of when you wake up and we always want to hop on the scale before bed.
This obsession is one of the reasons you should cut ties with the scale; set it free so you can set yourself free of its choke hold.
Daily weigh-ins are meaningless.
Most people trying to lose weight really want to see a chance in their body composition: FAT LOSS.
Body composition changes cannot be detected by a scale on a day-to-day basis. Fat loss can be detected on a weekly basis, however, so if you can have enough discipline to only hope on once a week, then you have my permission to keep your scale ☺
This is very tough however- so if you start to notice yourself weighing yourself more often, then hide it.
Did You Know that Your scale weight can fluctuate up to 5 pounds in one day!
This is due to:
• Weight of food & beverages
• Water loss from exercise
• Water gain from menstrual cycles
• Water retention from high sodium intake
• Weight of non-voided bowel contents
The scale is NOT the real barometer of progress.
You may believe that “the scale does not lie,” and that the number is objective. However, you can get more objective, more in-depth feedback from other measuring tools.
Here’s an easy way to do it at home: Be mindful of how your clothes are fitting. After all, it is pretty common for the scale “not to budge” for a person who finds she can suddenly fit with ease into a pair of formerly tight jeans.
Other effective measuring tools can be:
• How you feel after rushing up a flight of stairs
• Not tiring out as quickly when you play with your children
• Your new found ability to change the water cooler bottle at work without any effort!
• Diminished cravings for sugar
The scale can’t record these milestones. When you read the number on the scale, you will automatically associate that number with food. Yes, that’s right. If you don’t like the number, what thought pops into your mind? It almost always relates to food.
The scale is a harbinger of food obsession, which includes counting every calorie, and carb and fat gram. Before you know it, you’ll be carrying a calorie counter with you everywhere you go.
Focus on how you feel, milestones in your daily activities, improved muscle tone, better eating habits, and how your clothes fit, rather than an ambiguous number on a gadget.
For help in escaping the scale’s stranglehold and learning how to make REAL changes in your body, give us a call 817-938-7661 today so we can help you with one of our customized programs!
Most people believe they’re making a smart diet choice by opting for a salad, but end up sabotaging their weight loss goals.
Don’t get me wrong – salads are a great way to get your recommended daily allowance of fruits and veggies and are often full of nutritious goodness. Made with the right foods they can also be a great meal for those seeking to lose some weight.
Next time you inspect the salad bar or your refrigerator for ingredients to toss in your salad, keep the following tips in mind.
Fruits and Vegetables
Leafy greens and veggies should be the base of your salad. Choose as many vegetables as you would like. Choose from mixed greens, broccoli, sugar snap peas, spinach, cucumbers, onions, peppers, cauliflower, mushrooms, green beans, zucchini, shredded carrots, radish, sprouts, cabbage, beets, tomatoes, and whatever veggie you can think to add. At only 25 calories per serving, vegetables are loaded with vitamin C, folic acid, potassium, fiber, and antioxidants. So the more veggies, the better!
In addition to all your other veggies, go with the darkest green lettuce you can find. Choose Romaine, spinach, mustard leaves, or green leaf over iceberg for increased nutrition. Leafy greens come in at less than 20 calories per two cup serving and provide folic acid, antioxidants, vitamins, and minerals.
Fruit is also a great salad option, as they add sweetness and nutrition to your salad. Try fruit such as cranberries, grapes, sliced strawberries, tangerines, or apples, and watch your plain old salad transform into a piece of culinary art.
If you find yourself feeling hungry soon after eating a salad, add some protein the next time. Good sources of protein to toss in a healthy salad include hard-boiled eggs or just the egg whites, grilled chicken, grilled salmon, steamed or boiled shrimp, tuna packed in water, low-fat cottage cheese, or roasted turkey breast. A good serving size of this protein would be three ounces.
If meat or animal products aren’t your thing, add about three quarters cup of one or more of these protein sources to your salad: lentils, tofu, black beans, garbanzo beans, chickpeas, or a small amount of nuts (they’re also high in fat, so don’t over-do them).
Tempting as they may be, avoid fried, crispy, or saucy items that many add to salads.
Though many salad extras may be packed with nutrition, they are often also full of calories. On average, extras add approximately 600 calories to an otherwise low-fat salad. A good rule of thumb when it comes to preparing a light salad is to choose just one high-calorie extra or two half-portion extras. Popular high-calorie add-ons include fried noodles, cottage cheese, pepperoni, avocado, bacon, blue cheese, croutons, cheese, or nuts.
If you love the taste and texture of croutons, try crushing a few and sprinkling them over your salad. If your salad doesn’t seem complete without cheese, try a strong flavored cheese like Feta or Parmesan. A small amount will go far. Also, use chopped nuts instead of whole to get more bites of a good thing.
Dressing often makes the salad. Unfortunately, it can also make a salad a high-calorie event. The average vinaigrette contains 50 calories in one tablespoon, while the same amount of ranch dressing contains about 90 calories. Plastic containers or dressing packets at restaurants contain four tablespoons of dressing. The entire packet adds an additional 200-360 calories. As if that weren’t enough, many dressings also contain saturated fat. This raises cholesterol and the risk of heart disease.
Instead of grabbing the first dressing you see, look for a low-fat, low-calorie option. A healthy dressing choice is a couple teaspoons of olive oil mixed with vinegar or lemon and spices or herbs. Instead of drenching your salad in dressing, dip your fork into dressing before taking a bite of salad.
Remember, eating healthy is half of the battle when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging exercise program.
For an exercise program to be challenging it must always be changing. That’s why my workouts are never the same.
It’s my goal to get you into the best shape of your life. Call or email me today to begin your transformation.
Garden Fresh Salad
The best salads are a mixture of fresh vegetables, with little or no added fat. This salad combines some of the garden’s tastiest veggies and is dressed lightly with no added oils. Serve with a side of lean protein for a healthy, vibrant meal. Servings: 4
Here’s what you need…
- 4 eggs
- 1 bunch asparagus, ends trimmed
- 1 cup curly endive
- 1 cup dandelion greens
- 1/2 cup cherry tomatoes, halved
- 1/8 cup red onion, thinly sliced
- 1/2 red bell pepper, thinly sliced into matchsticks
- 1 packet Stevia
- 2 Tablespoons lime juice
- 1 garlic clove, minced
- 2 teaspoons Dijon mustard
- 1 Tablespoon raspberry vinegar
- Place the eggs in a pan of water; bring to a simmer for 6 minutes. Remove from heat. Crack the eggs all over, and then place in a pan of cold water for one minute. Remove from water, peel, and slice. Set aside.
- Bring a medium pot of salted water to boil. Add the asparagus and cook for 4 minutes. Rinse in cold water then set aside.
- In a large salad bowl combine the endive, dandelion greens, tomato, onion and pepper.
- In a small bowl combine the Stevia, lime juice, garlic, Dijon and vinegar. Mix well.
- Coat the salad with the dressing. Top with asparagus and sliced egg.
Nutritional Analysis: One serving equals: 119 calories, 5.5 fat, 137mg sodium, 9g carbohydrates, 2g fiber, and 8g protein.
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Most of the fat and calories in salads are found in the dressing. Mix the following ingredients together for a guilt-free and delicious salad dressing:
- 1 cup fat free Greek Yogurt
- 3 Tablespoons white rice vinegar
- 1 shallot, minced
- 2 Packets Stevia
- 1 teaspoon oregano
- 1/2 teaspoon basil
- 1 clove garlic pressed
- 1 tsp sea salt
- A dash of ground black pepper
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Vacations are a time to get away from the grind of everyday life – to indulge mind and body in relaxation and enjoyment.
Unfortunately all that indulgence typically leads to a pound gained for each day that you’re away.
To help you combat these unwanted pounds, I’ve identified the 5 main reasons that people gain weight on vacation, as well as your strategic plan of avoidance.
Reason #1: Not Having A Plan
Let’s face it, the vacation mindset is a set-up for gaining pounds. Your priority is to relax, and for most that means eating, resting and forgetting the gym.
Your best line of defense is to keep your fitness goals at the forefront of your mind.
Your Plan: Before you leave for your trip sit down and set a goal.
A realistic goal is to maintain your current weight or to lose a pound or two.
The simple act of bringing your fitness goal to mind before leaving on your trip will greatly reduce your chances of coming home heavier.
Ice cream in the middle of the day, frozen coffee drinks topped with whipped cream, salty bags of chips and even a visit through a fast food drive thru.
While these snacks may be fun, the damage will quickly catch up to you.
Your Plan: Approach your trip with the strategy of indulging with control.
If you really must have a sweet treat, then make it small and follow it up with a balanced, protein-filled meal.
Another way to reduce indulgent snacking is to bring along your own healthy options.
Dried or fresh fruit, unsalted nuts, health bars, cut veggies and low fat jerky are a good start.
By filling up on these healthy snacks you will end up eating less when presented with a sweet or salty treat.
Reason #3: Forgetting Portion Control
You have no choice but to dine out while on vacation and whether you’re visiting 5 star restaurants or fast food diners, you’re going to face the same problem: large portions.
While the easiest thing to do with a big plate of food is to simply eat it all—you are on vacation after all…right?—that isn’t the best for your waist.
Your Plan: Decide here and now that you will not indulge in large portions.
When you order your meal ask the waiter or waitress to bring you a to-go box. Take half of your meal and place it safely into the box before you even begin to eat.
This gives you no choice but to eat a healthy portion.
If you would rather not carry around a to-go box then ask that your entrée be made into a smaller portion. If it is dinnertime ask for the lunch-sized entrée.
All these calories, eaten right before bed, will quickly land around your waist.
Your Plan: Simply stop eating 3 hours before you go to bed.
This easy trick is especially effective while on vacation.
So skip that late night indulgence and wake up looking and feeling great.
Reason #5: Not Exercising Enough (Or At All)
Oh, groan, do I really have to exercise while on vacation?
Yes, you do! That is if you want to look and feel younger and more alive.
Too often exercise is looked at as work, but vacations are the perfect time to really enjoy a good workout.
You won’t be rushing home, trying to squeeze in a few minutes at the gym, but rather the vacation workout can be a relaxing and enjoyable experience.
Your Plan: Look at vacation workouts as a treat, and make it a priority.
Here are some ideas:
- Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine, so make good use out of it.
- Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.
- Make a conscious effort to be active everyday. Go on a brisk walk after your day’s activities. This is a great way to see a new city, and also a great way to burn off extra calories. Take the stairs instead of elevator in your hotel and any other buildings you visit.
- Go on a short jog in the mornings or evenings of your stay. If your hotel has a pool, swim a few laps each morning or evening.
Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – it’s easier than you think.
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It’s a common problem. You’ve been on a diet for weeks and aren’t losing weight like you thought you would.
Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts.
Mistake #1: Forgetting Liquid Calories
It’s easy to forget that the things you drink have calories – some more than you’d think. In fact, some beverages have more calories than an entire plate of food.
It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you’re adding.
For calories’ sake, it’s best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don’t satisfy hunger, so they are just empty calories.
Mistake #2 Meal Skipping
Many dieters think they’ll cut their calorie intake by skipping a meal, usually breakfast.
But this is a mistake.
Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you’re so hungry.
So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg.
Mistake #3: Oversized Portions
Just because restaurants load your plate with a mountain of food doesn’t mean you should eat that much at home for a normal meal.
Remember that your stomach, like your heart, is the size of your fist. Don’t think you could fit much food into your fist? You’re right. And contrary to what mama taught you as a child, you don’t have to eat all the food in front of you.
To eat a little less, use smaller plates and eat slower so you know when you’re full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories.
Mistake #4: Too Many Extras
A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons.
These add extra calories fast.
One tablespoon of dressing contains 75 to 100 calories. With that in mind, it’s no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger.
Mistake #5: Blaming Your Genes
Many people give up on dieting or think there’s no hope when it comes to meeting their goal weight because of their genes.
Just like you may share your father’s hair color or your mother’s eye color, there is a small chance you also share your parent’s body type. However, this is no excuse for doing nothing about trying to lose weight.
Stick to your diet and exercise plan and you should definitely see results.
Mistake #6: Eating Without Thinking
It happens to everyone. You’re tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it’s not on a plate it doesn’t matter, but every bite you take counts.
When it comes to a successful diet, make rules for appropriate times to eat. And don’t always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don’t put anything in your mouth.
Mistake #7: Eliminating All Treats
Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food.
This commitment may last a few days until you can’t tolerate it any longer and you overindulge on what you deprived yourself of.
A better plan is to allow yourself a treat every once in a while.
Remember that everyone makes mistakes, but be smart and don’t let these common pitfalls keep your from meeting your weight loss goal!
Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I’m here to motivate, instruct and encourage you to reach your goal.
Call 817-938-7661 or email email@example.com today to get started on a fitness program that will truly improve your quality of life.
Stress is an inevitable part of our modern existence. Whether you’re the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.
But you don’t have to let it get the best of you.
By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.
How can you turn your stress-filled life on its head?
With one of the best weapons against stress: exercise.
Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.
Because every time you exercise, you increase your body’s production of endorphins.
In case you didn’t get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.
However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It’s not the chocolate.)
Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.
That’s right – any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.
Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it’s time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you’re all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.
Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you’re not making progress may give you the confidence you need to put stress in its place and move on.
My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.
Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.
Call or email today to get the body and stress level that you deserve.
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A popular magazine recently boasted the headline of “8 Lies Trainers Tell You.”
This quickly peaked my interest.
(Not Actual Magazine Pictured)
I read the article and was not impressed. The “lies” were nothing but a bunch of fitness myths, nothing worth repeating and definitely nothing that I’ve told my clients.
Then I got to thinking about all the lies that fitness magazines try to get us to believe, and realized that this was the real story to tell.
So here you have it – 8 Lies Fitness Magazines Tell You:
Lie #1: You need fancy diet foods to lose weight.
Designer, brand name protein powders, bars and diet foods grace the glossy pages – looking gourmet and mouthwatering. And very expensive. The bold claims on these “foods” make them quite tempting, but keep your wallet in your pocket. Healthy weight loss is best gotten by eating a diet of wholesome, real foods.
- Eat real food, not expensive diet foods (but if you must be smart)
Lie #2: Transformations are simple. Eat less and move more.
So many of the one-page success stories water-down the truth about what it takes to transform from ‘before’ to ‘after’. In order to showcase their reader’s successes, one hundred pound melt-downs are condensed to a few paragraphs which undoubtedly say “Suzy ate small meals and exercised 60 minutes 3 to 4 times per week.” I hate to be the bearer of bad news, but massive transformations take much more effort and laser-like focus than that.
- Don’t believe that massive body transformations are easy, expect to put in hard work and dedication.
Lie #3: You need the latest fitness fashions in order to see results.
The latest fashions look great on those fitness models. Who knew that spandex could come in so many flashy colors and styles? And all the benefits of that hundred dollar tank top seem totally worth it, right? Actually your old t-shirt works just as well as the fancy stuff.
- You don’t have to spend an arm and a leg on fitness fashion, the pounds will melt off just as quickly in a faded t-shirt.
Lie #4: You can still eat junk food and look like a cover model.
By now I’m sure you’re seeing the trend of less-than-healthy advertisements peppered throughout your favorite fitness magazine. A common theme is to offer “healthy” versions of your favorite junk foods. While these lighter versions may very well be healthier than the originals, its still packaged junk that will slow your results.
- “Healthy” junk food is still junk, so choose wholesome, real foods instead.
Lie #5: You can get flat abs in just a couple of weeks.
Catchy headlines sell magazines. Flat Abs in 3 Weeks! Get a Killer Core by Summer! Rock Hard Abs Fast! The truth is that real results take time. You didn’t pack on all those unwanted pounds in 3 weeks, so don’t expect to lose it in 3 weeks.
- Don’t believe headline-hype, real results take real time.
Lie #6: Pills will get you the results you want.
Fat burning pills. Cleanse pills. Vitamin pills. Super Food pills. You name the pill and it’s probably on display in a pretty ad depicting fitness models with perfect physiques. Be wary of any bottle of pills with extraordinary claims.
- Results do not come in pill form, but by hard workouts and solid nutrition.
Lie #7: Don’t eat carbs, unless it’s carbs from our advertisers.
On one page you’ll read about the horrors of carbohydrates and how cutting back will get you to effortlessly drop pounds. On the next you’ll see a super lean fitness model holding up a piece of whole wheat bread with a sassy smile. She eats this brand of bread, so you should too if you want to look like her. Which page do you believe?
- Carbohydrate intake must be controlled, regardless of its brand.
Lie #8: You don’t need a trainer to achieve maximum results.
A recurring theme in fitness magazines is the idea that you can do your body transformation on your own – no personal trainer needed. It’s a great theme for the magazine since it means you’ll keep buying the latest issue for your fitness advice. The truth is that people serious about achieve amazing transformations always seek out professional coaching to ensure their success.
- Real results are achieved with the guidance of a professional trainer.
If you have a goal you’ve yet to achieve then reach out to me.
Call 817-938-7661 or email firstname.lastname@example.org today and I’ll get you started on a 1-Week Free Trial that will make your goals a reality.
I wish that I had a dollar for every time someone asked me "How Do I Get Rid of My Muffin Top"?
Well it's time I address this once and for all.
Please save this email and feel free to forward it to your friends. I want them to hear me out too.
1. You MUST exercise if you want to lose weight and keep it off, so do something every day, even if it’s just a 30-minute walk/jog around the neighborhood. Don’t say you don’t have time for exercise; you have to MAKE time. Yes, it takes time and effort, but you’re worth it, right?
2. Walk as much as you want, but don’t do cardio for more than 60 minutes at a time. If you do, you risk burning muscle instead of fat.
3. You must do resistance training to gain muscle tone. One pound of muscle tone will burn an extra 50 calories per day. Muscle is metabolically active.
4. Your diet will make you or break you. You have probably learned bad eating habits over time (most people do). That’s not your fault, but now you have to deal with it. Make a commitment to yourself to unlearn those bad habits and re-learn better habits.
5. Eat breakfast every day within an hour of getting up. People who don’t are 450% more likely to be overweight.
6. Eat six small meals or snacks per day instead of three squares per day or one big meal per day. Your body expends energy digesting your food, so eating smaller portions more often keeps your metabolism running high because you’re cons