Month: June 2023

Have you noticed how people jump on board with a popular fad diet, lose 5, 10 or even 20 pounds…only to gain it all back and then some. Why does this happen? It’s actually a simple concept, and once you understand it you will be forever saved from the tortures of yo-yo dieting.

Fad diets saddle you with unsustainable calorie restrictions and some even cut out entire food groups just to produce that short lived drop in weight—a process that is actually harmful to your long term metabolism. The fad diets also ignore one major component to shaping up: exercise.

You see, most fad diets operate on one age old premise: cut calories, cut calories, cut calories. By restricting the type and amount of food consumed the fad dieter usually sees an immediate drop in weight. If only it stopped there…

But it doesn’t stop there. Life continues, and the fad dieter returns to their pre-diet eating habits—with one major difference in their body due to the sudden drop in pounds. Their calorie requirements have gotten smaller.

In practical terms this means that the dieter will begin gaining weight even though they are eating their normal pre-diet portions. And since exercise hasn’t become a part of their routine, the unneeded calories will result in pounds gained. So what’s a dieter to do? Find a brand new diet to follow—right? Wrong.

There is a way to drop pounds and firm your body, but you won’t read about it in the next diet book or hear it on the news.The solution to your fad dieting nightmare is a lifestyle change.

What is a lifestyle change? To change your lifestyle means to replace unhealthy habits with healthy ones, and to do so consistently. It isn’t something you do for a week or two, only to revert back your old ways—a lifestyle change redefines who you are.

I know this is starting to sound like some heavy stuff, but hear me out. Changing your lifestyle from one that is unhealthy to one that is healthy will be the best thing that you ever do for yourself. Trust me, I help people like you make this change every day with amazing results.

Fact: The shape of your body is the direct result of your current lifestyle.

So how do I change my lifestyle? That is a great question, and the answer is actually easier than you might think.

Most people who are unhappy with their bodies are really only holding on to a few bad habits. Once these destructive habits are identified and then replaced with healthy habits their body naturally transforms from one that they loathe to one that they are proud of.

In other words, to get the body that you want simply determine your unhealthy habits and replace them with healthy ones. Here are the most prevalent unhealthy habits:

• The habit of inactivity. Failing to exercise on a consistent basis is one of the most destructive obstacles for your health and figure. (The keyword here is consistent. If you aren’t exercising at least 3-4 times each week then you own this habit.)
• The habit of overeating. Consuming calories in excess of your daily caloric needs is one of the main reasons that more adults are overweight today than ever before.
• The habit of empty calories. Filling your diet with foods that hold little to no nutritional value is a great way to expand your waist. (Hint: if a food item is made up of mainly sugar and/or fat consider it ‘empty’ calories.)

You can lose weight and improve both your appearance and your health.

You can look and feel great.

You can transform yourself into the person that you’ve always wanted to be.

Don’t let another day go by that leaves you a slave to unhealthy habits. Take action now. Call or email me today and together we will recreate your lifestyle and redefine your body.

By the way, I should mention another deadly habit that destroys too many people’s dreams. The habit of procrastination.

How many times have you told yourself that you will start eating healthy tomorrow? How many times have you promised that you would call me to start your personal training program? Each day that you succumb to the habit of procrastination is a day that pulls you farther and farther from your goals.

Break that nasty habit of procrastination—contact me today.

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What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.

Case and point: how many of your meals are being delivered in a paper bag to your front door?

I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.

What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs and various flavor adds.

A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.

Build Your Own Nourish Bowl

Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.

Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from:

• Spinach
• Kale
• Collards
• Arugula
• Romaine
• Micro Greens
• Sprouts
• Mustard Greens
• Swiss Chard

Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from:

• Egg
• Beans
• Lentils
• Fish
• Chicken
• Beef
• Pork

Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul. No more energy crashes in the afternoon! Choose from:

• Avocado
• Nuts
• Seeds
• Olive oil
• Olives

Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding to your bowl. Choose from:

• Zucchini
• Bell peppers
• Cucumber
• Tomatoes
• Cauliflower
• Radish
• Snap peas
• Cabbage
• Carrots
• Parsnips
• Any other veggie of your choice

Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure to include a serving of one of the following in your bowl. Choose from:

• Quinoa
• Sweet Potato
• Brown or Wild Rice
• Beans
• Corn
• Peas

Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoy-ability of the bowl. Choose from:

• Chopped fresh herbs
• Dried herbs
• Homemade dressing
• Homemade sauce
• Vinegar
• Hummus
• Lemon juice

I’ve posted an example Nourish Bowl below for you to enjoy and to get your creative juices flowing as you begin to design and enjoy your Nourish Bowls of your own creation.

Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.

If you aren’t yet one of my amazing clients, but you’ve thought about it, reach out to me today. I’d love to hear from you and to get your fitness routine dialed in for maximum results!

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If you would like to look and feel great, then I’ve got good news for you: follow these 5 Fitness Secrets and your goal will quickly become a reality.

These secrets aren’t secret in the sense that you’ve never heard them before, because you likely have heard them. The secret is that by faithfully following each and every one of these 5 steps your progress will become automatic and your results will be guaranteed.

Fitness Secret #1: Consistency is KEY

If you want a fit body then exercise MUST be a consistent part of your life. You can’t exercise hard this week and then take the next two weeks off and expect to see results. Results come from consistency.

Fitness Secret #2: Set ATTAINABLE goals

Let’s be realistic here, you aren’t going to lose 20 pounds in a week. That’s not an attainable goal! Those who achieve the most amazing body transformations do so by reaching a series of progressive, attainable goals. If you would like help in determining what an appropriate, attainable goal would be for yourself then simply reach out to me, I’d be happy to help.

Fitness Secret #3: Make it CONVENIENT

Are you straining to include your chosen exercise routine into your life? If your exercise time isn’t a seamless part of your daily life, if it causes too much of a strain and headache to accomplish, then you won’t stick with it. Find a time, a place and a modality of exercise that is as convenient to your real life as possible, so that you can be faithful to Fitness Secret #1 by staying consistent.

Fitness Secret #4: Find something you LOVE

Similar to Fitness Secret #3, finding a modality of exercise that you LOVE is key to making this a permanent part of your life. You may never love swimming because you hate getting your ears wet, or you may never love biking because you’ve always struggled with balance. If you’re straining to get through a modality of exercise that you loathe, then you won’t stick with it. It’s best to move on to something different that you would enjoy more.

**Note for exercise-haters: If deep down you consider yourself an exercise hater, then DO NOT take this Fitness Secret as a free pass to forego exercise altogether under the guise of not loving it. Part of becoming fit for life is learning to find a type of exercise that you can learn to love.

Fitness Secret #5: Work with a PRO

This is my favorite Fitness Secret because this is where I get to work with you! My passion and focus is in helping folks like yourself integrate fun, challenging, health-promoting exercise into your daily routine so that you reach your body and health transformation goals.

Don’t wait another minute! Call or email me today to get started on your personal body transformation.